Ran a 10k in June (5 Viewers)

[Dash]

...and a training update: In the week since I last posted I completed four rides and two spin bike workouts (one class, one solo tempo effort) for about 180 miles (32 simulated on the spin bike). The shoulders and neck were improving, but I got a pair of Bontrager Buzz-Kills and installed them before my Sunday long ride. They made a significant difference and my neck/shoulders are looser than they have been in weeks.

So Sunday was the preview for my Sept 30 Century ride. The short option was 30 miles and I thought that too short so I opted for the 60 something miles. 100 would be too much right now. Here's how it went:

Long Version: The group (about 25 of us) set out at 8:10 AM through Stafford, VA. Immediately I thought "I'm toast" cause the group was cruising along at 23-26 in the first few miles. I hung around the back after realizing I wasn't comfortable in a large pack -- my worry was that a) I was screwing up and b) the guy in front of me yo-yo'ed the gap a lot. Stayed in the back at the first few stops only moving up when I saw gaps growing too much for comfort. At mile 20ish I lost a water bottle on the road; stopped to get the bottle, looked up and the group was gone. I looked down and a car knocked the bottle off the road into a prickle bush. Hopped on the bike and grabbed for the cue sheet. Missing. Uh-oh. I don't know these roads or the route. I didn't panic but and told myself to dig deep. Got in the drops, ramped the speed to 26 and I was chasing. Caught a peek of the group's tail end at the next bend and then rounded another to find the group waiting at a T to send the 30 milers home. Some racers sped off on their own and the "guys group" pedaled on. Around mile 41 our group of 9 fractured a bit. At mile 51 two guys started pulling away (we were slowing and they weren't) and I felt good so I tried moving us up to them. No one wanted to come with me so I broke the wind for a minute and went on my own the close the 100 meter gap. The second of the two riders began tiring so I tried to pace him. He fell be behind too so it was me and one other guy. He took longer pulls than me, but he was OK with that knowing I was a newbie. Just when we both were talking about how tired we were getting we saw the turn back into the park.

Short Version: All told it was just under 64 miles in about 3:20 for a 18.6 average. My previous longest was 41 and fastest ~17mph. I was stoked, not because of the speed, but how much energy I had at the end -- I took a pull at 20mph + after 60 miles. I felt satisfied with the accomplishment, but didn't even know I had completed a Metric Century until a gentleman asked me if it was my first century. My legs were about as sore as they are after a tough workout and today I'm back to normal. My wife commented on how she thought I would be wiped out after the ride, but I did the normal Sunday chores and felt like I had just come in from a medium tempo 25 miler.

I learned a lot on the ride. Mostly about group riding, but also gearing. Too many guys pushed the big ring and all of them tired very quickly and about the same time. I used the small ring and a high cadence and was the only one in my group moving forward at the end. Essentially I learned how to pace myself and that matching other folk's cadence doesn't work for me.

 

[culdeus]

...and a training update: In the week since I last posted I completed four rides and two spin bike workouts (one class, one solo tempo effort) for about 180 miles (32 simulated on the spin bike). The shoulders and neck were improving, but I got a pair of Bontrager Buzz-Kills and installed them before my Sunday long ride. They made a significant difference and my neck/shoulders are looser than they have been in weeks.

So Sunday was the preview for my Sept 30 Century ride. The short option was 30 miles and I thought that too short so I opted for the 60 something miles. 100 would be too much right now. Here's how it went:

Long Version: The group (about 25 of us) set out at 8:10 AM through Stafford, VA. Immediately I thought "I'm toast" cause the group was cruising along at 23-26 in the first few miles. I hung around the back after realizing I wasn't comfortable in a large pack -- my worry was that a) I was screwing up and b) the guy in front of me yo-yo'ed the gap a lot. Stayed in the back at the first few stops only moving up when I saw gaps growing too much for comfort. At mile 20ish I lost a water bottle on the road; stopped to get the bottle, looked up and the group was gone. I looked down and a car knocked the bottle off the road into a prickle bush. Hopped on the bike and grabbed for the cue sheet. Missing. Uh-oh. I don't know these roads or the route. I didn't panic but and told myself to dig deep. Got in the drops, ramped the speed to 26 and I was chasing. Caught a peek of the group's tail end at the next bend and then rounded another to find the group waiting at a T to send the 30 milers home. Some racers sped off on their own and the "guys group" pedaled on. Around mile 41 our group of 9 fractured a bit. At mile 51 two guys started pulling away (we were slowing and they weren't) and I felt good so I tried moving us up to them. No one wanted to come with me so I broke the wind for a minute and went on my own the close the 100 meter gap. The second of the two riders began tiring so I tried to pace him. He fell be behind too so it was me and one other guy. He took longer pulls than me, but he was OK with that knowing I was a newbie. Just when we both were talking about how tired we were getting we saw the turn back into the park.

Short Version: All told it was just under 64 miles in about 3:20 for a 18.6 average. My previous longest was 41 and fastest ~17mph. I was stoked, not because of the speed, but how much energy I had at the end -- I took a pull at 20mph + after 60 miles. I felt satisfied with the accomplishment, but didn't even know I had completed a Metric Century until a gentleman asked me if it was my first century. My legs were about as sore as they are after a tough workout and today I'm back to normal. My wife commented on how she thought I would be wiped out after the ride, but I did the normal Sunday chores and felt like I had just come in from a medium tempo 25 miler.

I learned a lot on the ride. Mostly about group riding, but also gearing. Too many guys pushed the big ring and all of them tired very quickly and about the same time. I used the small ring and a high cadence and was the only one in my group moving forward at the end. Essentially I learned how to pace myself and that matching other folk's cadence doesn't work for me.

Sounds good. In pack riding it's fairly common practice to ride a lower cadence and bigger gears as it's easier to feather in your speed and not yo-yo. Running small gears it's tough to react to what's happening on the road.

 

[culdeus]

FatFurley is ***OFFICIALLY*** (albeit slowly) turning in to SturdyFurley.down from a peak of 238 to 225 at last weigh-in this morning.combination of running + wedding stress + eating a little less at lunch & dinner.i'm given to weight fluctuations but this one seems to be sustainable. let's hope so. SlenderFurley could be a problem as he is irresistible to the ladies.

My wife even said you are looking good. She stalks you on this board BTW. You must have posted a picture of yourself somewhere.

mrs. culdeus> i'll take a PM

I think she was following all your wedding gossip. She actually asked me "did you see what furley was doing" at one point. She thinks otis = schtick furley is the real deal. She thinks gator drinks too much. Other than that she doesn't follow much around here. She did find the mojo story shocking.

 

[mr. furley]

FatFurley is ***OFFICIALLY*** (albeit slowly) turning in to SturdyFurley.down from a peak of 238 to 225 at last weigh-in this morning.combination of running + wedding stress + eating a little less at lunch & dinner.i'm given to weight fluctuations but this one seems to be sustainable. let's hope so. SlenderFurley could be a problem as he is irresistible to the ladies.

My wife even said you are looking good. She stalks you on this board BTW. You must have posted a picture of yourself somewhere.

mrs. culdeus> i'll take a PM

I think she was following all your wedding gossip. She actually asked me "did you see what furley was doing" at one point. She thinks otis = schtick furley is the real deal. She thinks gator drinks too much. Other than that she doesn't follow much around here. She did find the mojo story shocking.

hilarious. gb mrs. furley (the real mrs. furley) not checking up on my antics here

 

[SteveUK]

Hey guys,

I apologize ahead of time for not reading the previous 65 pages.

Looking to get back into running (unfortunately probably more like jogging now).

Just bought some new shoes over the weekend and ready to start back up over lunch today.

Scouting out some local 5K's in a month or so to give me a goal to work towards.

I was also looking into the Nike+iPod doodad for keeping track of my development and progress.

Do any of you guys have it and what do you think?

Has there been discussion of it already in the thread?

Oh yeah, and any advice for avoiding injuries when starting back up from my multiyear layoff & gelatinous state?

(I had knee and shin splint issues on and off in HS)

TIA

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 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!

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.

I think your blocking software is a little too aggressive. Nothing bad at pegasussoftware.com - just software for logging running & cycling.

 

[Darrinll40]

Ran my 7 mile course this evening and I really knocked it out. Did it in 1:03:29, a 9 m/m pace. I also had negative splits and beat the pace I had in my last 10K race . OK, since I already told someone about this run, now I am just bragging a little . But I feel pretty good that I was able to knock out a run like this. I am really looking forward to the 4 miler on Sept 15.

I hope everyone is as happy with their own progress as I am with mine.

Have a great day,

Darrin

 

[SteveUK]

Ran my 7 mile course this evening and I really knocked it out. Did it in 1:03:29, a 9 m/m pace. I also had negative splits and beat the pace I had in my last 10K race . OK, since I already told someone about this run, now I am just bragging a little

Really? I'd never guess that

But I feel pretty good that I was able to knock out a run like this. I am really looking forward to the 4 miler on Sept 15.

Me too

I hope everyone is as happy with their own progress as I am with mine. Have a great day,Darrin

You too

 

[tri-man 47]

Rock on, buddies, rock on.

 

[culdeus]

Considering a 71 mile ride this weekend if I can get the hall pass. It's one of the top 10 rides in Texas and I haven't had the motivation to do it before.

 

[bentley]

Considering a 71 mile ride this weekend if I can get the hall pass. It's one of the top 10 rides in Texas and I haven't had the motivation to do it before.

That's a long way, man.

 

[bentley]

Ran 5.25 miles in 47 minutes on the treadmill yesterday. It's too damn hot to run outdoors.

 

[culdeus]

Considering a 71 mile ride this weekend if I can get the hall pass. It's one of the top 10 rides in Texas and I haven't had the motivation to do it before.

That's a long way, man.

Going 103 in 5 weeks.

 

[bentley]

Considering a 71 mile ride this weekend if I can get the hall pass. It's one of the top 10 rides in Texas and I haven't had the motivation to do it before.

That's a long way, man.

Going 103 in 5 weeks.

HHH?

 

[Darrinll40]

Ran my 7 mile course this evening and I really knocked it out. Did it in 1:03:29, a 9 m/m pace. I also had negative splits and beat the pace I had in my last 10K race . OK, since I already told someone about this run, now I am just bragging a little

Really? I'd never guess that

But I feel pretty good that I was able to knock out a run like this. I am really looking forward to the 4 miler on Sept 15.

Me too

I hope everyone is as happy with their own progress as I am with mine. Have a great day,Darrin

You too

I knew that you would be lurking around when I submitted that last post.

 

[Lehigh98]

"Ran" for the first time in a LONG time today.Was raining at lunch so didn't go then as originally planned.But it was perfect running weather after I put my son to bed so I took advantage of it.My goal was just to keep going without stopping for as long as I could, hoping for 10+ minutes.Made it a good solid 12 and turned around.Walked a bit then tried to go hard the rest of the way...I'm not ready to go hard yet, only went a couple minutes. Jogged the rest of the way, so only about 15-20 total minutes of actual jogging/running.Will look to build from there. Planning on going out on Monday, Wednesday, Fridays for right now.

Recovery time question, my shins are sore today from running on Monday.(I normally don't get sore the day after for some reason, it usually takes 2 days)Worried about continuing to pound on them a bit since I've had problems with them in the past.Is it no big deal and I should just go out over lunch as planned?Should I go for something lower impact like an elliptical trainer but still get some cardio in?TIA

 

[Dash]

"Ran" for the first time in a LONG time today.Was raining at lunch so didn't go then as originally planned.But it was perfect running weather after I put my son to bed so I took advantage of it.My goal was just to keep going without stopping for as long as I could, hoping for 10+ minutes.Made it a good solid 12 and turned around.Walked a bit then tried to go hard the rest of the way...I'm not ready to go hard yet, only went a couple minutes. Jogged the rest of the way, so only about 15-20 total minutes of actual jogging/running.Will look to build from there. Planning on going out on Monday, Wednesday, Fridays for right now.

Recovery time question, my shins are sore today from running on Monday.(I normally don't get sore the day after for some reason, it usually takes 2 days)Worried about continuing to pound on them a bit since I've had problems with them in the past.Is it no big deal and I should just go out over lunch as planned?Should I go for something lower impact like an elliptical trainer but still get some cardio in?TIA

Some shin soreness is to be expected with just starting out and when significantly increasing distance and or time. Warm up slowly and ice the shins post-run. The notion of breaking up the training schedule with some non-impact work is probably a good idea. That seems to be part of the purpose of the couch-3k plan's run/walk combo: build base fitness and confidence without tearing up the lower body. Also, be sure to listen to and learn what your body tells you -- figuring out what is mild fatigue and what is overworked muscles will help you prevent injuries.

 

[culdeus]

Considering a 71 mile ride this weekend if I can get the hall pass. It's one of the top 10 rides in Texas and I haven't had the motivation to do it before.

That's a long way, man.

Going 103 in 5 weeks.

HHH?

nods

 

[Lehigh98]

"Ran" for the first time in a LONG time today.Was raining at lunch so didn't go then as originally planned.But it was perfect running weather after I put my son to bed so I took advantage of it.My goal was just to keep going without stopping for as long as I could, hoping for 10+ minutes.Made it a good solid 12 and turned around.Walked a bit then tried to go hard the rest of the way...I'm not ready to go hard yet, only went a couple minutes. Jogged the rest of the way, so only about 15-20 total minutes of actual jogging/running.Will look to build from there. Planning on going out on Monday, Wednesday, Fridays for right now.

Recovery time question, my shins are sore today from running on Monday.(I normally don't get sore the day after for some reason, it usually takes 2 days)Worried about continuing to pound on them a bit since I've had problems with them in the past.Is it no big deal and I should just go out over lunch as planned?Should I go for something lower impact like an elliptical trainer but still get some cardio in?TIA

Some shin soreness is to be expected with just starting out and when significantly increasing distance and or time. Warm up slowly and ice the shins post-run.

Will be doing this over lunch at work, don't think there's a good way to pull off icing down here, will investigate though.

 

[GStrot]

I read yesterday that there is some type of documented insanity when runners are in their taper

uh oh. Stay away from me the next two weeks.

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.

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 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.

It is all those Gen Y slackers.

 

[mr. furley]

ol furley's brainpower has been blunted by, well, years of being blunted. which is probably why it took me 6 weeks to finally decide to run a new route. instead of running down the same 1 mile long street that i have been running for most of the past month... i opted to go another way.

a few benefits to it. none of which i really considered before tonite.

1) previous path is straight. current path i decided to make more circuitous. mixed up the scenery and made me stop concentrating on a point in the distance.

2) i didn't really think about it but the previous path is a bit of a gradual rolling street. slow, easy, inclines that wind to gradual downgrades. it didn't seem much but the difference between monday and today was noticeable.

3) instead of concentrating on time/distance which i had more or less memorized and thinking to myself "okay, Mather is 3 minutes. Richardson is 8 minutes." etc., i just ran. i found myself starting to breathe heavily at around the 10 minute mark and really struggling once i made the mile turn. tonite i didn't have any pre-determined markers or ideas about how far i'd run so i just ran until i thought it was getting close to 25 minutes. first check of the watch was at 16:30. first started breathing somewhat heavily around 20 minutes and closed out w/ plenty in the tank at 25. in fact i "sprinted" the last minute.

4) as corny, and completely psychological, as it seems i got "padded" socks at the running store. socks to wick away the moisture, snugly fit the foot and have a little padding. my feet really felt a lot better tonite. i had more bounce in my step.

it was a little more tricky to gauge how far away from home i could get before turning back around so as to minimize the walking. took me 14 minutes to walk home. typically it's closer to 5. good way to cool down i suppose.

 

[2Young2BBald]

ol furley's brainpower has been blunted by, well, years of being blunted. which is probably why it took me 6 weeks to finally decide to run a new route. instead of running down the same 1 mile long street that i have been running for most of the past month... i opted to go another way.a few benefits to it. none of which i really considered before tonite.

1) previous path is straight. current path i decided to make more circuitous. mixed up the scenery and made me stop concentrating on a point in the distance.

2) i didn't really think about it but the previous path is a bit of a gradual rolling street. slow, easy, inclines that wind to gradual downgrades. it didn't seem much but the difference between monday and today was noticeable.

3) instead of concentrating on time/distance which i had more or less memorized and thinking to myself "okay, Mather is 3 minutes. Richardson is 8 minutes." etc., i just ran. i found myself starting to breathe heavily at around the 10 minute mark and really struggling once i made the mile turn. tonite i didn't have any pre-determined markers or ideas about how far i'd run so i just ran until i thought it was getting close to 25 minutes. first check of the watch was at 16:30. first started breathing somewhat heavily around 20 minutes and closed out w/ plenty in the tank at 25. in fact i "sprinted" the last minute.

4) as corny, and completely psychological, as it seems i got "padded" socks at the running store. socks to wick away the moisture, snugly fit the foot and have a little padding. my feet really felt a lot better tonite. i had more bounce in my step.

Socks are huge IMO. I used to use good old cotton and had a train wreck for feet. My bro-in-law got me on t synthetics with wicking fiber and it made a huge distance. And, I kinda like the goofy designs some of them have too .

Reading your post, I wondered if you have the chance to run with someone else. I think you'd be amazed how much farther you'd be able to run and how much better you'd breathe if you were talking, even a little bit to someone else.

ETA: How did my reply end up in your quote?????

 

[mr. furley]

ol furley's brainpower has been blunted by, well, years of being blunted. which is probably why it took me 6 weeks to finally decide to run a new route. instead of running down the same 1 mile long street that i have been running for most of the past month... i opted to go another way.a few benefits to it. none of which i really considered before tonite.1) previous path is straight. current path i decided to make more circuitous. mixed up the scenery and made me stop concentrating on a point in the distance.2) i didn't really think about it but the previous path is a bit of a gradual rolling street. slow, easy, inclines that wind to gradual downgrades. it didn't seem much but the difference between monday and today was noticeable.3) instead of concentrating on time/distance which i had more or less memorized and thinking to myself "okay, Mather is 3 minutes. Richardson is 8 minutes." etc., i just ran. i found myself starting to breathe heavily at around the 10 minute mark and really struggling once i made the mile turn. tonite i didn't have any pre-determined markers or ideas about how far i'd run so i just ran until i thought it was getting close to 25 minutes. first check of the watch was at 16:30. first started breathing somewhat heavily around 20 minutes and closed out w/ plenty in the tank at 25. in fact i "sprinted" the last minute.4) as corny, and completely psychological, as it seems i got "padded" socks at the running store. socks to wick away the moisture, snugly fit the foot and have a little padding. my feet really felt a lot better tonite. i had more bounce in my step.

Socks are huge IMO. I used to use good old cotton and had a train wreck for feet. My bro-in-law got me on t synthetics with wicking fiber and it made a huge distance. And, I kinda like the goofy designs some of them have too . Reading your post, I wondered if you have the chance to run with someone else. I think you'd be amazed how much farther you'd be able to run and how much better you'd breathe if you were talking, even a little bit to someone else.ETA: How did my reply end up in your quote?????

you broke the quotes, gbno running partner. i don't really like people much. and the people here a whole lot less. gruecd has extended me an invitation to link up with his running club but that's 30 miles away.. so.. not too convenient. i'll probably link up with one next spring or something. trying to convince my wife to run but she's stubborn as a 30 year old mule.

 

[Darrinll40]

ol furley's brainpower has been blunted by, well, years of being blunted. which is probably why it took me 6 weeks to finally decide to run a new route. instead of running down the same 1 mile long street that i have been running for most of the past month... i opted to go another way.a few benefits to it. none of which i really considered before tonite.1) previous path is straight. current path i decided to make more circuitous. mixed up the scenery and made me stop concentrating on a point in the distance.2) i didn't really think about it but the previous path is a bit of a gradual rolling street. slow, easy, inclines that wind to gradual downgrades. it didn't seem much but the difference between monday and today was noticeable.3) instead of concentrating on time/distance which i had more or less memorized and thinking to myself "okay, Mather is 3 minutes. Richardson is 8 minutes." etc., i just ran. i found myself starting to breathe heavily at around the 10 minute mark and really struggling once i made the mile turn. tonite i didn't have any pre-determined markers or ideas about how far i'd run so i just ran until i thought it was getting close to 25 minutes. first check of the watch was at 16:30. first started breathing somewhat heavily around 20 minutes and closed out w/ plenty in the tank at 25. in fact i "sprinted" the last minute.4) as corny, and completely psychological, as it seems i got "padded" socks at the running store. socks to wick away the moisture, snugly fit the foot and have a little padding. my feet really felt a lot better tonite. i had more bounce in my step. Socks are huge IMO. I used to use good old cotton and had a train wreck for feet. My bro-in-law got me on t synthetics with wicking fiber and it made a huge distance. And, I kinda like the goofy designs some of them have too .

Reading your post, I wondered if you have the chance to run with someone else. I think you'd be amazed how much farther you'd be able to run and how much better you'd breathe if you were talking, even a little bit to someone else.ETA: How did my reply end up in your quote?????

Running with someone sure makes a big difference. After last night's fast 7 mile run, I ran 5.8 miles tonight, again this week with SteveUK, together we were able to keep up a fairly good pace. I really wanted to stay around 10 m/m as we did last week, but we ended up at about 9:36m/m. I did feel good after the run, which is all that matters. I know my legs will be happy to rest the next two days, plus I have decided to run 13.4 miles on Saturday. Good luck to everyone in their runs, rides, and swims in the future.DarrinETA: I got the results from my blood work back today. My doctor said that all the results were perfect. Cholesterol, sugar, everything. Losing all the weight really paid off.

 

[SteveUK]

trying to convince my wife to run but she's stubborn as a 30 year old mule.

Don't do this! Only bad things can come of it. Either she will be as slow as the afore mentioned mule and you'll have to go slow when you try and train and/or race together. Or, more likely, she will end up kicking your ###

 

[mr. furley]

trying to convince my wife to run but she's stubborn as a 30 year old mule.

Don't do this! Only bad things can come of it. Either she will be as slow as the afore mentioned mule and you'll have to go slow when you try and train and/or race together. Or, more likely, she will end up kicking your ###

this is probably

 

[2Young2BBald]

ol furley's brainpower has been blunted by, well, years of being blunted. which is probably why it took me 6 weeks to finally decide to run a new route. instead of running down the same 1 mile long street that i have been running for most of the past month... i opted to go another way.a few benefits to it. none of which i really considered before tonite.1) previous path is straight. current path i decided to make more circuitous. mixed up the scenery and made me stop concentrating on a point in the distance.2) i didn't really think about it but the previous path is a bit of a gradual rolling street. slow, easy, inclines that wind to gradual downgrades. it didn't seem much but the difference between monday and today was noticeable.3) instead of concentrating on time/distance which i had more or less memorized and thinking to myself "okay, Mather is 3 minutes. Richardson is 8 minutes." etc., i just ran. i found myself starting to breathe heavily at around the 10 minute mark and really struggling once i made the mile turn. tonite i didn't have any pre-determined markers or ideas about how far i'd run so i just ran until i thought it was getting close to 25 minutes. first check of the watch was at 16:30. first started breathing somewhat heavily around 20 minutes and closed out w/ plenty in the tank at 25. in fact i "sprinted" the last minute.4) as corny, and completely psychological, as it seems i got "padded" socks at the running store. socks to wick away the moisture, snugly fit the foot and have a little padding. my feet really felt a lot better tonite. i had more bounce in my step.

Socks are huge IMO. I used to use good old cotton and had a train wreck for feet. My bro-in-law got me on t synthetics with wicking fiber and it made a huge distance. And, I kinda like the goofy designs some of them have too . Reading your post, I wondered if you have the chance to run with someone else. I think you'd be amazed how much farther you'd be able to run and how much better you'd breathe if you were talking, even a little bit to someone else.ETA: How did my reply end up in your quote?????

you broke the quotes, gbno running partner. i don't really like people much. and the people here a whole lot less. gruecd has extended me an invitation to link up with his running club but that's 30 miles away.. so.. not too convenient. i'll probably link up with one next spring or something. trying to convince my wife to run but she's stubborn as a 30 year old mule.

As advice goes, I have very little, but I will say that running with someone else make a difference, even more when they are in better shape than you are. The first 10K I ran was with my brother-in-law, a former college all american gymnist & USA olympic aeriel ski team member and amazing over all athlete. We ran an 8K a while back in which he would run with me for a while then sprint ahead, drink a beer and then run with me some more. The next chance we had to run was a 10K, the Detroit Turkey Trot in 7 degree wind chills. We busted a 53 minute time and I would have never known because we were chatting the whole time. Now, my wife and I are training for a few longer races and its fun (except for setbacks) for me to run with her as long runs go by quick.I could not do a runners club or group, but I do like running with others when I travel for work or around here.

 

[mr. furley]

none of the people i know are into jogging. the one guy i DO know travels for work and has fallen off the wagon.

i'm gonna try to hunt someone down and make this happen.

 

[Darrinll40]

ol furley's brainpower has been blunted by, well, years of being blunted. which is probably why it took me 6 weeks to finally decide to run a new route. instead of running down the same 1 mile long street that i have been running for most of the past month... i opted to go another way.a few benefits to it. none of which i really considered before tonite.1) previous path is straight. current path i decided to make more circuitous. mixed up the scenery and made me stop concentrating on a point in the distance.2) i didn't really think about it but the previous path is a bit of a gradual rolling street. slow, easy, inclines that wind to gradual downgrades. it didn't seem much but the difference between monday and today was noticeable.3) instead of concentrating on time/distance which i had more or less memorized and thinking to myself "okay, Mather is 3 minutes. Richardson is 8 minutes." etc., i just ran. i found myself starting to breathe heavily at around the 10 minute mark and really struggling once i made the mile turn. tonite i didn't have any pre-determined markers or ideas about how far i'd run so i just ran until i thought it was getting close to 25 minutes. first check of the watch was at 16:30. first started breathing somewhat heavily around 20 minutes and closed out w/ plenty in the tank at 25. in fact i "sprinted" the last minute.4) as corny, and completely psychological, as it seems i got "padded" socks at the running store. socks to wick away the moisture, snugly fit the foot and have a little padding. my feet really felt a lot better tonite. i had more bounce in my step.

Socks are huge IMO. I used to use good old cotton and had a train wreck for feet. My bro-in-law got me on t synthetics with wicking fiber and it made a huge distance. And, I kinda like the goofy designs some of them have too . Reading your post, I wondered if you have the chance to run with someone else. I think you'd be amazed how much farther you'd be able to run and how much better you'd breathe if you were talking, even a little bit to someone else.ETA: How did my reply end up in your quote?????

you broke the quotes, gbno running partner. i don't really like people much. and the people here a whole lot less. gruecd has extended me an invitation to link up with his running club but that's 30 miles away.. so.. not too convenient. i'll probably link up with one next spring or something. trying to convince my wife to run but she's stubborn as a 30 year old mule.

As advice goes, I have very little, but I will say that running with someone else make a difference, even more when they are in better shape than you are. The first 10K I ran was with my brother-in-law, a former college all american gymnist & USA olympic aeriel ski team member and amazing over all athlete. We ran an 8K a while back in which he would run with me for a while then sprint ahead, drink a beer and then run with me some more. The next chance we had to run was a 10K, the Detroit Turkey Trot in 7 degree wind chills. We busted a 53 minute time and I would have never known because we were chatting the whole time. Now, my wife and I are training for a few longer races and its fun (except for setbacks) for me to run with her as long runs go by quick.I could not do a runners club or group, but I do like running with others when I travel for work or around here.

As much as I hate to say it, I do enjoy running with SteveUK. damn it.ETA: With his accent it is hard to understand him when I am running.

 

[Darrinll40]

none of the people i know are into jogging. the one guy i DO know travels for work and has fallen off the wagon.



i'm gonna try to hunt someone down and make this happen.

Make sure you leave the gun at home. It may scare them off.

 

[mr. furley]

none of the people i know are into jogging. the one guy i DO know travels for work and has fallen off the wagon.



i'm gonna try to hunt someone down and make this happen.

Make sure you leave the gun at home. It may scare them off.

even the .22 in my boot?

 

[Dash]

I got the results from my blood work back today. My doctor said that all the results were perfect. Cholesterol, sugar, everything. Losing all the weight really paid off.

Awesome!

 

[DolphinsPhan]

I finally got back out on the road for some running. Took a week off while on vacation. Did a nice 2 mile run after work last night. 1/2 marathon training officially starts next week

 

[RoarinSonoran]

Holy cow, I haven't checked in for a week?! Guess I need to get my laptop fixed so I can get online at home once again.

Let's see, I blew off last Thursday's run, did 10k in 60:47 Sunday night, and then 5k in 26:45ish on Tuesday night. 5k on tap for tonight.

Sunday's run was going better than the final result, but I had to walk a bit after 4.5. It was just a warm steamy night. I also had managed to switch a setting on my Garmin to display miles/hour for the pace instead of mins/mile, so that might have messed with my mindset also.

Tuesday was still a bit humid (for us, anyhow), but cooler, so I managed to put together miles of 8:39, 8:39, and 8:31.

Lehigh,

I kinda skimmed over the posts from the last week, and I don't think this was mentioned regarding your shin splint problems. Get thee to a shoe store that specializes in running and get fitted properly (if you haven't already). That's a first step. Proper stretching before, and ice after, will also help.

If you think you need to go a medical route, look for a sports doc who specializes in ART (Active Release Technique). I had severe shin splints two years ago, to the point where I had to use every bit of furniture to get from the bed to the bathroom, and finally broke down and paid a visit to my now-favorite-ist doc in the world.

ART is basically deep tissue massage, which breaks up the scar tissue and flushes all the gunk out. That, coupled with custom orthotics, and I was back in the game and running a marathon a couple months later. My doc and ART also brought me back from the brink of doom with regard to my I-T Band problems this past Dec/Jan. I've run two marathons since, including a personal record last month, and have two half-marathons on the horizon. I still have some lingering I-T problems, but nowhere close to what it was.

Good luck, and glad to have you aboard!

 

[SteveUK]

ETA: With his accent it is hard to understand him when I am running.

Ummm....I am not the one with the accent

 

[tri-man 47]

ETA: With his accent it is hard to understand him when I am running.

Ummm....I am not the one with the accent

A couple of days off for me, then a bike workout yesterday and a great swim today. I'll do some track work tomorrow morning ...220s, I suspect, so as to open up the stride and stretch things out. Early race forecast for 8/4 is dry and rather hot (mid 80's). meh.

 

[SteveUK]

ETA: With his accent it is hard to understand him when I am running.

Ummm....I am not the one with the accent

A couple of days off for me, then a bike workout yesterday and a great swim today. I'll do some track work tomorrow morning ...220s, I suspect, so as to open up the stride and stretch things out. Early race forecast for 8/4 is dry and rather hot (mid 80's). meh.

This reminds of me of a famous (in england, anyway) line by a TV announcer when calling the 1976 Olympic 400M final (won by Cuban Juantorena):"...and it's Alberto Juantorena...he opens his legs and shows his class"

 

[bentley]

I may have missed this, but why are you guys sprinting? Don't tell me that's also needed to become part of the collective. I'd rather run ten miles than a couple 200s.

 

[SteveUK]

I may have missed this, but why are you guys sprinting? Don't tell me that's also needed to become part of the collective. I'd rather run ten miles than a couple 200s.

It's part of the mantra of american distance running: thou shalt do speed work.The value of speed work for elite athletes is not in doubt. Whether, there is any value for slower runners is a matter of opinion. Personally, I have my doubts

 

[The Z Machine]

One of these years I'll try and beat my sub-20 5k time. Not now though, that's for sure. I´d love to be under 19 minutes, but that's running a 6:00 minute mile continuously.

 

[tri-man 47]

I may have missed this, but why are you guys sprinting? Don't tell me that's also needed to become part of the collective. I'd rather run ten miles than a couple 200s.

I do some occasional track work because it allows me in that workout to run with a longer, stronger stride. My thinking is that it is helpful for the muscles - from the hips on down - to gain some 'muscle memory' as to how it feels to run at a fast pace. When I then run my longer runs (such as a ten miler), I might run a bit better/faster because I've experienced faster speeds and a longer stride ...the muscles have been stretched and can therefore accommodate a faster speed. If your body only 'knows' a 9:00 or 10:00 minute/mile pace, that's what it will run.

One of these years I'll try and beat my sub-20 5k time. Not now though, that's for sure. I´d love to be under 19 minutes, but that's running a 6:00 minute mile continuously.

See you at the track.

 

[mr. furley]

One of these years I'll try and beat my sub-20 5k time. Not now though, that's for sure. I´d love to be under 19 minutes, but that's running a 6:00 minute mile continuously.

i puked a little bit just thinking about that.

 

[SFBayDuck]

Basketball league started up again, so playing hoops twice a week has cut into my running a bit. I've managed to get three 3.5 mile runs in over the past 10 days or so, and assuming I'm not still too sore from last night's game (nothing like having no subs to wear you out), I'm going to try and get out and do 5+ miles tomorrow, followed by my usual Sunday morning hoops. The other thing that's cut into my available running time is my wife on the couch-to-5K plan, as she's out 2-3 nights a week doing that now. She's struggling with it a bit, but keeping with it, and despite it cutting into my training I"m still encouraging her.

On another note, the San Francisco Marathon is going on here this weekend, just spent my lunch walking around the expo, trying samples, bought a water bottle with hand strap and some GUs to try at some point. Pretty cool to see everything associated with an event like that, makes me want to participate in something like it some day! Didn't hurt that there was some seriously fit eye candy wandering around! Maybe I'll find myself a 1/2 marathon....next year. Still have to pick the 10K I'm going to run this fall and get that done first.

 

[GStrot]

Basketball league started up again, so playing hoops twice a week has cut into my running a bit. I've managed to get three 3.5 mile runs in over the past 10 days or so, and assuming I'm not still too sore from last night's game (nothing like having no subs to wear you out), I'm going to try and get out and do 5+ miles tomorrow, followed by my usual Sunday morning hoops. The other thing that's cut into my available running time is my wife on the couch-to-5K plan, as she's out 2-3 nights a week doing that now. She's struggling with it a bit, but keeping with it, and despite it cutting into my training I"m still encouraging her.On another note, the San Francisco Marathon is going on here this weekend, just spent my lunch walking around the expo, trying samples, bought a water bottle with hand strap and some GUs to try at some point. Pretty cool to see everything associated with an event like that, makes me want to participate in something like it some day! Didn't hurt that there was some seriously fit eye candy wandering around! Maybe I'll find myself a 1/2 marathon....next year. Still have to pick the 10K I'm going to run this fall and get that done first.

How hilly is that marathon? I heard it is run over the Golden Gate Bridge (is that what that famous one is called) so that must flatten it out a bit.

 

[The Z Machine]

One of these years I'll try and beat my sub-20 5k time. Not now though, that's for sure. I´d love to be under 19 minutes, but that's running a 6:00 minute mile continuously.

i puked a little bit just thinking about that.

It was the only official 5k I ever ran and I had to take a #### about 1/2 way through. I was laying down some nasty swamp gas during the run while trying not to #### myself.

 

[SFBayDuck]

Basketball league started up again, so playing hoops twice a week has cut into my running a bit. I've managed to get three 3.5 mile runs in over the past 10 days or so, and assuming I'm not still too sore from last night's game (nothing like having no subs to wear you out), I'm going to try and get out and do 5+ miles tomorrow, followed by my usual Sunday morning hoops. The other thing that's cut into my available running time is my wife on the couch-to-5K plan, as she's out 2-3 nights a week doing that now. She's struggling with it a bit, but keeping with it, and despite it cutting into my training I"m still encouraging her.

On another note, the San Francisco Marathon is going on here this weekend, just spent my lunch walking around the expo, trying samples, bought a water bottle with hand strap and some GUs to try at some point. Pretty cool to see everything associated with an event like that, makes me want to participate in something like it some day! Didn't hurt that there was some seriously fit eye candy wandering around! Maybe I'll find myself a 1/2 marathon....next year. Still have to pick the 10K I'm going to run this fall and get that done first.

How hilly is that marathon? I heard it is run over the Golden Gate Bridge (is that what that famous one is called) so that must flatten it out a bit.

I wasn't sure, so I looked it up. SF Marathon topography. Looks like it's flat for the beginning, along the Embarcadero, through the Marina, and then over the bridge (the climb at Mile 5 is up to the bridge). After coming back across the bridge it goes into the Presidio, there is a hill there (9.5 mile mark I think), then back through Golden Gate Park. From there goes through Haight Ashbury (flat), into the Mission (flat), Potrero Hill (slow climb from the 14.5 mile mark), and then back along the Embarcadero again. So it looks like all in all a pretty flat course, avoiding all the hills in the center of San Francisco with just a few here and there along the route. No Hayes Street Hill, for example, which is a killer on the Bay to Breakers route.

 

[culdeus]

One of these years I'll try and beat my sub-20 5k time. Not now though, that's for sure. I´d love to be under 19 minutes, but that's running a 6:00 minute mile continuously.

To be 18 again...Carboloading in progress. My stomach is not liking all this.

 

[mr. furley]

One of these years I'll try and beat my sub-20 5k time. Not now though, that's for sure. I´d love to be under 19 minutes, but that's running a 6:00 minute mile continuously.

i puked a little bit just thinking about that.

It was the only official 5k I ever ran and I had to take a #### about 1/2 way through. I was laying down some nasty swamp gas during the run while trying not to #### myself.

that was me tonite. gdb running with a stomach full of gas.

 

[tri-man 47]

Final serious tune-up this morning for next Saturday's race. 45 minutes of cycling (most at a bit under 20 mph) then a quick transition to a 4 mile run (7:40/mile). Bring it on!

 

[The Z Machine]

One of these years I'll try and beat my sub-20 5k time. Not now though, that's for sure. I´d love to be under 19 minutes, but that's running a 6:00 minute mile continuously.

To be 18 again...Carboloading in progress. My stomach is not liking all this.

Hey, I did it when I was 25! And I was NEVER a runner either.

 

[Darrinll40]

This morning I successfully ran 13.37 miles for the first time. I did it in three stages just about like I planned. I ran for 50 minutes, walked for two minutes, ran for 50 minutes walked for two minutes, then finished with the last 42 minutes. Totaled 2:22:40 at a pace of 10:40 m/m, which I think is pretty good for the first time at this distance. I was real pleased with the effort as I had been hoping to run the half in December in under 2:30. I guess I need to change my race goal time. I was able to run the final two miles at 10:15 m/m, which was my fastest split time. But I felt like I was barely moving, if I had stopped to walk in the last mile I would never had gotten started running again.

I got home, showered, and ate breakfast, then the little problem started. My legs started cramping up and the cramps lasted about half an hour. After that everything felt fine. During the run I used GU twice, during the walks, and before the run I ate a power bar. I am just wondering if the cramps may be a recurring problem, or is it because I have never pushed myself for that long before? And if there is anything I can do differently to avoid them next time?

I finished the run 5.5 hours ago, and I really thought I would be more tired right now,. But instead of napping I am feeling more awake and alert than I was yesterday after work.

I hope everyone else is doing well,

Darrin

ETA: I also had 15 oz of powerade and 12 ounces of water during the run. I forgot about that.

Darrin