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They routinely hit speeds over 60mph on the downhills. Sprint finishes are in the very high 30s. Flat stage averages in the 40kph range.Caught a little bit of the Tour de Farce on TV this weekend, and I could've sworn that I heard one of the cyclists say something about crashing at 65 km/hour (about 40 mph).Is that right?!
For those scoring at home that's 15.8 miles per hour.good lawd
that's a dead sprint!
Maybe for slowpokes like you! That's like a warm-up for me!For those scoring at home that's 15.8 miles per hour.good lawd
You owe us 22 seconds. Nice job. Keep up the good work. When is the 5k again?mile 1 - 11:32mile 2 - 13:06running 25 minutes straight tonite
Nice job! When I did my 10k, the night before my wife and I happened to be driving home close to along the route so we drove the route. That made a pretty big difference in that we knew where we were going and knew where the "problems" were going to be. We did not have the double monster hill you describe but it would have helped avoiding that demoralizing feeling of seeing it for the first time when you were dead tired. Nice job finishing strong and putting in a great time.
Really?Turns out I finished dead last in my age group for my 10k. Yet, when I tell most people I finished a 10k, they think I am some sort of bionic man olympic athlete. Running a half marathon is 13 more miles than most people run in their adult lives. Only a small fraction of the population can do what you are training to do. If it was easy, everyone would do it.P.S. If you don't like your times, run faster.
It is amazing what a change in scenery can do. I ran while on vacation (still seems a little sick to admit) and they were really good runs for me (except for the headwinds) and I think it was the change in scenery. I was trying to figure out where to run this morning and headed into a completely different neighborhood than I usually run in. It makes a difference and having a garmin or polar monitor that can tell you distance really helps you run where you feel like and see new things.
Sept 15 i believe. the day after i get back from my honeymoon.You owe us 22 seconds. Nice job. Keep up the good work. When is the 5k again?mile 1 - 11:32mile 2 - 13:06running 25 minutes straight tonite
Smart move picking a 5k for a goal. I would recommend Hal Higdon's 5k training plan you can pick beginner, intermediate or novice. Based on where you are, probably go with beginner, it is harder than it sounds.I don't have the Nike thing but I just got a Polar one that is similar but also tracks heart rate (thanks schmegma). It is pretty helpful but you should plan things out ahead of time with a training plan and mapmyrun just to make sure you are on the right pace. Wouldn't want to go into the 5k thinking you are ready only to realize the nike thing is underestimating your pace and you are coming up short.
didn't you get married already? That is one long ### honeymoon.Sept 15 i believe. the day after i get back from my honeymoon. :(You owe us 22 seconds. Nice job. Keep up the good work. When is the 5k again?mile 1 - 11:32mile 2 - 13:06running 25 minutes straight tonite
bested my previous mile effort by 45 seconds. really slowed down in the 2nd half. part of the jog was uphill because i turned a corner i normally don't turn.. gradual downhill.. but to turn back to my route again is a fairly steep(ish) hill. oof.
excuses. I need to run more and longer.
the whole first year is a honeymoon, no??didn't you get married already? That is one long ### honeymoon.Sept 15 i believe. the day after i get back from my honeymoon. :(You owe us 22 seconds. Nice job. Keep up the good work. When is the 5k again?mile 1 - 11:32mile 2 - 13:06running 25 minutes straight tonite
i got married the 14th. we actually don't leave to go on the honeymoon until Sept 3.
This is something you can work on at the track. Maybe just take a straightaway (i.e., a basic 80-100 yard stretch) - start walking and accelerate into a full, long, strong stride. Focus on that push-off with your foot ...feel your leg rise and then drive on down and through ...feel your foot kick up toward your butt ...use your arms to pump forward and back (not side to side ...it's like you're driving your fists into a wall behind you). Just be careful that the extra length forward and back doesn't pull a muscle. I don't want any more :fingers:.
As mentioned a while back, you want that sensation as though you're on a scooter and your foot is pushing you forward, pushing you forward. Feel the foot land and roll through as you push. I'd suggest this is more about your quads and hammies than the calves - and don't downplay the effect of the upper body's rhythm as part of all this!
There are two problems with this. First, I hate to lose and love to compete and right now I am competing against a perception of what I would like to accomplish. Second, finishing 3rd and getting a medal in my age group in a recent race has messed with my head as I now want to do even better in the face of some aches and pains that are now becomming counter productive in my training.The ultimate problem is that different parts of me have different ideas on how this should go. I just need to figure out which one is right. This is, to me, more or less a self check. I am sore, but better and have run this past week. 4 miles on Tuesday 35+ minute and 5 miles on Saturday in 48 minutes. I was achy yesterday, so I walked 3 in 45 minutes and feel the best I have in two weeks today. Of course, I would have hoped to run 9 or 10 miles Saturday as the 10 miler is a month out, but we'll just have to see. I get it, somewhat, in that this isn't just about competiton. I get that my family has a medical history of Diabeties & Heart Disease not so much because of genetics, but because they eat and drink too much and to this end, I am winning big time with as healthy as I am. I read yesterday that there is some type of documented insanity when rnners are in their taper and am guessing my whinning, etc has something to do with not be able to run as much recently.GStrot said:
By not reading the whole thread, you've (fortunately) missed this recurring theme of mine (echoed by others in recent comments on strength work):I believe that strength and flexibility training is a key ingredient in the mix -- and that doesn't happen overnight by any means. My personal emphasis is on a weekly routine of push-ups and sit-ups/stretches/etc. [Yes, lunges too, but the guys that have tried them tend to give me the :finger: the first time.] But it could/should also be twice-weekly weight routines (we lose a lot of strength as the years go on). The point is to build strength and keep your muscles stretched on a regular basis. Some quick stretches, or even a few minutes of pre-run stretching, won't help too much and might even be detrimental (as recently discussed). So patience is the key. Think months, not weeks - or even use this late summer/fall to explore a bit and target some events next spring/summer after you've had the "off season" to strengthen your core, get the muscles goin' again, and build a solid winter base.And welcome to the thread!Lehigh98 said:
What exercises would you recommend to avoid knee and shin problems?(The push-ups and sit-ups mentioned don't really fit the bill)I know of the various standing toe pushoffs (get on tippy-toes, get down type of thing) for shins but thats about it.
uh oh. Stay away from me the next two weeks. 
If you've got a 10-miler coming up, you might need to lay low on the other activities for a bit so you can focus on that run - especially given your competitiveness. Have you set running goals for the next year, or two, or ten? When do you change to the next age bracket? That's often a good motivator since the brackets do, eventually, start to thin out (though surprisingly slowly). I like the phrase that I've seen in some ads: Life Athlete. It's not about triathlons or biathlons or century rides or running events ...it's about a full commitment to good health and steady training and fitness. In that sense, races are just benchmarks and the chance to 'reward' ourselves and measure our progress. And in that sense, you're winning the game already!
I don't work on those areas specifically, so I won't act like an expert. I believe, though, that any number of stretches/movements for the butt/quads/hamstrings down through the shins/calves and to the ankles/feet will ultimately be beneficial - it's building a strong support system through the full lower body. While standing, you could simply do leg lifts (with a slight body turn to work the sides as well - touch right elbow to left knee, etc). Lay on your back, or prop up on your elbows, and do a bicycle motion or leg lifts (either bringing the knee toward your chest, or lifting the straight leg off the floor). Lay on your side and bring the knee up ...or stand against a wall and push the leg back or to the side. Etc, etc. Once you get started, you'll find or read about other stretches and eventually build up a routine.
I was really surprised here in Florida. The age bracket I am in now, 40-44, usually has the most runners entered. In fact if I was 10 years younger and posting the times I have been running, I would have finished in the top 3 several times. In 40-44 I have never even come close.uh oh. Stay away from me the next two weeks. :X
If you've got a 10-miler coming up, you might need to lay low on the other activities for a bit so you can focus on that run - especially given your competitiveness. Have you set running goals for the next year, or two, or ten? When do you change to the next age bracket? That's often a good motivator since the brackets do, eventually, start to thin out (though surprisingly slowly). I like the phrase that I've seen in some ads: Life Athlete. It's not about triathlons or biathlons or century rides or running events ...it's about a full commitment to good health and steady training and fitness. In that sense, races are just benchmarks and the chance to 'reward' ourselves and measure our progress. And in that sense, you're winning the game already!
On a similar note, I just turned 30 this past January, and I was convinced that this would make it easier for me to win age-group awards. Looking back, I almost think that the 25-29 bracket was less competitive than the 30-34.
Of course it is. 25-29ers are out boozing it up. And then in the 30-34 you have the hardcores that have been doing it forever and then add that in with the ones that "got religion" with respect to their health as a result of weight gain or a divorce or the fact that they are still single at 30 and bam. You've got a lot more competition at the top with fewer of the "messing around" guys out there that you get in the 20s. The 20s are dominated by the same 5 guys each race in a region. The 30s can see 15-20 guys in a region battling. By 35 everyone has blown out their knees and took up cycling. I have a jump on these poor souls.
Wow...I clocked 10 bpm over my max HR on severals occasions if this is true.
Wait... are you talking about that NAMBLA thing? Not a fan, personally- but knock yourself out.
ride as hard as you can whenever you can and the rest will sort itself outToo many numbers and graphs and schedules and you've taken all the fun out of it. Perhaps on a weight loss plan you might need something like this so you don't do damage to yourself, but I'd trust a nutritionist or doctor first.
I can remember in High School looking at distance runners and seeing the most successful seemed to be 30ish and thinking of how much better I'd be in 10 years or so. But of course that would have been if I actually kept running for the past 10 years or so.
So you were 20ish and still in high school?I can remember in High School looking at distance runners and seeing the most successful seemed to be 30ish and thinking of how much better I'd be in 10 years or so. But of course that would have been if I actually kept running for the past 10 years or so.
I'll admit. I giggled.So you were 20ish and still in high school?I can remember in High School looking at distance runners and seeing the most successful seemed to be 30ish and thinking of how much better I'd be in 10 years or so. But of course that would have been if I actually kept running for the past 10 years or so.
Fixed, sadly enough. At 51, I still fight a rather tough bracket and find myself looking forward to 55-59. Stinkin' idle semi-rich with their fancy bikes and plenty of time to train for all sorts of races.
Fixed, sadly enough. At 51, I still fight a rather tough bracket and find myself looking forward to 55-59. Stinkin' idle semi-rich with their fancy bikes and plenty of time to train for all sorts of races.
Sorry I'm not Norman Einstein.So you were 20ish and still in high school?I can remember in High School looking at distance runners and seeing the most successful seemed to be 30ish and thinking of how much better I'd be in 10 years or so. But of course that would have been if I actually kept running for the past 10 years or so.
I looked that up and then it sent me over to trainingpeaks.com where it has a calendar with your daily workouts and you can log and chart (?) your progress. Didn't realize that kind of stuff was out there, is that a good online log to use or do you guys have other suggestions? (I think the last time I was running regularly and on a program was before Al Gore invented the internet) Thanks!
Sorry I'm not Norman Einstein.So you were 20ish and still in high school?I can remember in High School looking at distance runners and seeing the most successful seemed to be 30ish and thinking of how much better I'd be in 10 years or so. But of course that would have been if I actually kept running for the past 10 years or so.
Do you get some kind of alert when somebody posts your name?Sorry I'm not Norman Einstein.So you were 20ish and still in high school?I can remember in High School looking at distance runners and seeing the most successful seemed to be 30ish and thinking of how much better I'd be in 10 years or so. But of course that would have been if I actually kept running for the past 10 years or so.
nope, i've been following along in this thread...participating sporadically...need to run a bit more thoughDo you get some kind of alert when somebody posts your name?Sorry I'm not Norman Einstein.So you were 20ish and still in high school?I can remember in High School looking at distance runners and seeing the most successful seemed to be 30ish and thinking of how much better I'd be in 10 years or so. But of course that would have been if I actually kept running for the past 10 years or so.
When I realized I was going to run regularly I went out and bought RunLog. I tried several online and standalone products and this is the one I liked the best.
What the hell kinda software is that? Its blocked as "Pornography/Adult Content" at work.
to 225 at last weigh-in this morning.
My wife even said you are looking good. She stalks you on this board BTW. You must have posted a picture of yourself somewhere.FatFurley is ***OFFICIALLY*** (albeit slowly) turning in to SturdyFurley.down from a peak of 238
Great job Furley! I just got my internet connection back so bear with me for a few posts...mile 1 - 11:32mile 2 - 13:06running 25 minutes straight tonite
My wife even said you are looking good. She stalks you on this board BTW. You must have posted a picture of yourself somewhere.FatFurley is ***OFFICIALLY*** (albeit slowly) turning in to SturdyFurley.down from a peak of 238
mrs. culdeus> i'll take a PM
Great job Furley! I just got my internet connection back so bear with me for a few posts...mile 1 - 11:32mile 2 - 13:06running 25 minutes straight tonite
cut that first mile down to 11:06 last nite. but the 2nd mile... ooh man - 13:32. lot of whining to myself last nite too.
