Ran a 10k in June (6 Viewers)

[Sean]

Nice tri-man, congrats.

8 miles today @ 8:25. Trying to start building up a solid base.

 

[Annyong]

13.25 at 8:54 today. Really lost my legs after 11 miles and basically did one of those jog walks for the last 3.25. I noticed I stopped sweating and I heard that was bad so I walked about a mile home.

I did a better job at keeping my pace down, but ran out of gas once the sun started beating down on me

 

[Sean]

Annyong - did you bring water with you? Be careful running that distance with no fluids.

 

[Annyong]

Annyong - did you bring water with you? Be careful running that distance with no fluids.

I actually stopped at the house after about 7.5 miles and had a glass of water and brought along a small water bottle, but I don't think it was enough. Time for me to look into a belt or something

 

[Hang 10]

Annyong - did you bring water with you? Be careful running that distance with no fluids.

I actually stopped at the house after about 7.5 miles and had a glass of water and brought along a small water bottle, but I don't think it was enough. Time for me to look into a belt or something

Be sure to post pics of you running with your new fannypack.

 

[Annyong]

Annyong - did you bring water with you? Be careful running that distance with no fluids.

I actually stopped at the house after about 7.5 miles and had a glass of water and brought along a small water bottle, but I don't think it was enough. Time for me to look into a belt or something

Be sure to post pics of you running with your new fannypack.

Just the fanny pack?

 

[Ned]

13.25 at 8:54 today. Really lost my legs after 11 miles and basically did one of those jog walks for the last 3.25. I noticed I stopped sweating and I heard that was bad so I walked about a mile home.

I did a better job at keeping my pace down, but ran out of gas once the sun started beating down on me

8:54 including the walk/run part? That's way too fast for a long run when you figure a quarter of the run was a walk/run. For where you're at right now I think you should Slow it down to a 9:15ish pace (running) and carry lots of water. You will feel a lot better.Drink every couple of miles. Waiting until your thirsty is too late. Be careful out there.

 

[Annyong]

13.25 at 8:54 today. Really lost my legs after 11 miles and basically did one of those jog walks for the last 3.25. I noticed I stopped sweating and I heard that was bad so I walked about a mile home.

I did a better job at keeping my pace down, but ran out of gas once the sun started beating down on me

8:54 including the walk/run part? That's way too fast for a long run when you figure a quarter of the run was a walk/run. For where you're at right now I think you should Slow it down to a 9:15ish pace (running) and carry lots of water. You will feel a lot better.Drink every couple of miles. Waiting until your thirsty is too late. Be careful out there.

I'll have to upload my data but I think the first 10-11 miles were between 8:40-9:00 each, then I hit a wall. Didn't actually walk the last few but it felt like it. Might have been 10 minute miles to finish up as the sun started really beating down at that point. I'll work on my hydrating before and during. Thanks for all the help, bros

 

[beer 302]

13.25 at 8:54 today. Really lost my legs after 11 miles and basically did one of those jog walks for the last 3.25. I noticed I stopped sweating and I heard that was bad so I walked about a mile home.

I did a better job at keeping my pace down, but ran out of gas once the sun started beating down on me

8:54 including the walk/run part? That's way too fast for a long run when you figure a quarter of the run was a walk/run. For where you're at right now I think you should Slow it down to a 9:15ish pace (running) and carry lots of water. You will feel a lot better.Drink every couple of miles. Waiting until your thirsty is too late. Be careful out there.

Words of wisdom learned the hard way. As the weather heats up you have to carry water at those distances, especially being a "newer" runner. As you build your base, you will gradually be able to go farther without it but I'd err to the side of more rather than less.Another good practice to get into is hydrating properly when you are not running i.e. throughout the day. Just like your running base, you need a hydration base. If you are properly hydrated it will help keep you fresher during these long runs as well.

 

[beer 302]

Decided to start Higdon's Advanced Marathon training program this week. Little behind the 8 ball for a marathon in November but not enough to make a big difference. With a steady base of 40-45 miles a week I'm pretty solid there, just need to get into some consistent race form. Screw the ankle, it'll get better or fall off, tried of worrying about it.

 

[SFBayDuck]

Got up at dawn to hit the trails this morning. I accidentally left without grabbing my ipod, which turned out to be a good thing as it's the most solo run I've had in months. In the first 3 hours I saw just 2 mountain bikers and nobody else, so I was really dialed into just being out there. Over the course of over 3 1/2 hours, I never actually passed another runner or hiker on the trail.

I decided to dial back a couple of miles from last week's long run, but add some extra climbing, so I headed up past a point in the trail I'd ever been - which turned out to be just a steady, seemingly unending climb of 1400' over 2 1/2 miles. I even said out lout at one point "will I ever stop climbing?!?"

All in all a pretty good outing. Felt pretty good, hit three sections of trail I've never hit before, and some good quad-busting descending thrown in. Just had some coffee with coconut milk along with a handful of Master Amino Pattern pills before hand, with GU Brew in the camelback during. At about the 3 hour mark I was pretty low on energy, so I ate half of some chia seed/apple bar that was all I could find this morning (apparently I'm out of gels), it actually helped quite a bit to finish things off. Came home to the girlfriend making pumpkin pancakes, that was a nice way to refuel!

A few pics:

About 45 minutes after sunrise, fog still burning off the lake.

Singletrack through the redwoods

Singletrack along the lake

Hope everyone else had a good weekend running!

 

[FUBAR]

Hey guys.

It's been a few weeks since i checked in. Great job to all, keep pushing for those struggling...

I will do a 100k training ride tomorrow but then take two weeks to see family and camp with my sons. Hope to run some while visiting family but boo doubt will decrease mileage big time and lose out in bike and swim. How much of a problem will this be / how much should i take my training down? I have been swimming 3x week for about 3-4k a time, cycling twice each week with one 50 miler and one shorter for speed or hills, running 2-3 times with some bricks, and 2 strength/core sessions each week.

I'm inclined to do a road test of 50k run 5k the day i return and then ramp the mileage back just a little the first week back, see how i feel from there. The sort of problem is the training schedule for my upcoming HIM in October, but i figure i can modify it so August is a base, September a build, the first two weeks in October a peak, with the last two weeks a taper. It seems like the rest might be in an ideal time as I'm still not completely over my injury (have some tests coming first week in August including a cat scan and colonoscopy).

 

[FUBAR]

Annyong - did you bring water with you? Be careful running that distance with no fluids.

I actually stopped at the house after about 7.5 miles and had a glass of water and brought along a small water bottle, but I don't think it was enough. Time for me to look into a belt or something

I'm a fan of this style, but you might need to be sure you can pick up a refill somewhere along your route.

http://www.ultimatedirection.com/p-540-fastdraw-extreme.aspx?category=hand-helds

 

[FUBAR]

Just to add insult to injury, had I not sprained my ankle and run todays 5K, I would have placed 2nd in my AG (2/17) if I had even come within 60 seconds of my goal time. This really sucks, because I don't get AG awards very often.

Don't sweat the small stuff. 5ks are all over. That ankle can be a huge PITA if you reinjure it.

---

On my end I'm officially fat. Woke up over 180 this morning. Despite that had a great ride. Set a slew of PRs and really hit one particular road hard and well and got myself way, way up in the standings - 5/195 holding 29.5mph for a mile and a half over relatively flat ground. I'll take that.

we weigh the same fat boy, but that is flying. Seriously need to work on my bike speed, I'm lucky to average 20 for an hour ride.

 

[Sand]

Just to add insult to injury, had I not sprained my ankle and run todays 5K, I would have placed 2nd in my AG (2/17) if I had even come within 60 seconds of my goal time. This really sucks, because I don't get AG awards very often.

Don't sweat the small stuff. 5ks are all over. That ankle can be a huge PITA if you reinjure it.

---

On my end I'm officially fat. Woke up over 180 this morning. Despite that had a great ride. Set a slew of PRs and really hit one particular road hard and well and got myself way, way up in the standings - 5/195 holding 29.5mph for a mile and a half over relatively flat ground. I'll take that.

we weigh the same fat boy, but that is flying. Seriously need to work on my bike speed, I'm lucky to average 20 for an hour ride.

We only averaged 19 for that ride - 20mph for a ride is pretty spiffy.

 

[tri-man 47]

Decided to start Higdon's Advanced Marathon training program this week. Little behind the 8 ball for a marathon in November but not enough to make a big difference. With a steady base of 40-45 miles a week I'm pretty solid there, just need to get into some consistent race form. Screw the ankle, it'll get better or fall off, tried of worrying about it.

beer - that's the program I'm using.

SFDuck - dang, your trail running stories and pics always leave me envious. Well, that and the GF waiting at home making breakfast.

A strong training week for me - a bit less mileage but harder effort than anticipated:

M: off

T: 6 miles recovery

W: 7 miles w/tempo work

Th: 6 miles with the 5K race (20:40, 6:41/mile)

F: off

S: 12 miles, w/10 hard pace miles on a gravel trail and rolling terrain (7:48/mile, HR=161)

S: 16 miles @ 8:44/mile, HR=139

47 miles for the week. I enjoyed running with Juxt for the 10 miler on Saturday. However, Coach J pulled me through a couple of 7:35 miles at the end of the run and in the 80 degree heat. I was feeling it this a.m., and it was already hot/humid at 5:45 a.m., so I borrowed from his training program and kept it to 16 today ('the last 16' logic). Step-back week coming up!

 

[IvanKaramazov]

13.25 at 8:54 today. Really lost my legs after 11 miles and basically did one of those jog walks for the last 3.25. I noticed I stopped sweating and I heard that was bad so I walked about a mile home.

I did a better job at keeping my pace down, but ran out of gas once the sun started beating down on me

8:54 including the walk/run part? That's way too fast for a long run when you figure a quarter of the run was a walk/run. For where you're at right now I think you should Slow it down to a 9:15ish pace (running) and carry lots of water. You will feel a lot better.Drink every couple of miles. Waiting until your thirsty is too late. Be careful out there.

+1

13 miles is no joke regardless, but in the heat with direct sunlight amplifies things tremendously. To put it in perspective, I do 10-12 miles in the fall/winter/spring all the time with no fluids, but I would never even consider doing a 10 miler in daytime summer conditions without being able to hydrate every few miles. 50 vs. 80 makes that big a difference.

 

[parasaurolophus]

Tried to run 10 miles today and after about 4 I started having some serious knee pain. At 6 I had to shut it down. Took 1 hour and 20 minutes to walk home.

Iced it immediately and will continue to do so.

 

[beer 302]

Got up at dawn to hit the trails this morning. I accidentally left without grabbing my ipod, which turned out to be a good thing as it's the most solo run I've had in months. In the first 3 hours I saw just 2 mountain bikers and nobody else, so I was really dialed into just being out there. Over the course of over 3 1/2 hours, I never actually passed another runner or hiker on the trail.

I decided to dial back a couple of miles from last week's long run, but add some extra climbing, so I headed up past a point in the trail I'd ever been - which turned out to be just a steady, seemingly unending climb of 1400' over 2 1/2 miles. I even said out lout at one point "will I ever stop climbing?!?"

All in all a pretty good outing. Felt pretty good, hit three sections of trail I've never hit before, and some good quad-busting descending thrown in. Just had some coffee with coconut milk along with a handful of Master Amino Pattern pills before hand, with GU Brew in the camelback during. At about the 3 hour mark I was pretty low on energy, so I ate half of some chia seed/apple bar that was all I could find this morning (apparently I'm out of gels), it actually helped quite a bit to finish things off. Came home to the girlfriend making pumpkin pancakes, that was a nice way to refuel!

A few pics:

About 45 minutes after sunrise, fog still burning off the lake.

Singletrack through the redwoods

Singletrack along the lake

Hope everyone else had a good weekend running!

Pretty sure I speak for all of us here, you suck dude

 

[SFBayDuck]

SFDuck - dang, your trail running stories and pics always leave me envious. Well, that and the GF waiting at home making breakfast.

47 miles for the week. I enjoyed running with Juxt for the 10 miler on Saturday. However, Coach J pulled me through a couple of 7:35 miles at the end of the run and in the 80 degree heat. I was feeling it this a.m., and it was already hot/humid at 5:45 a.m., so I borrowed from his training program and kept it to 16 today ('the last 16' logic). Step-back week coming up!

Wow, great week, with an AG win thrown in. But yes, I did have a girlfriend in a sundress busting out pancakes after a pretty sweet run. I'll call it a draw

Pretty sure I speak for all of us here, you suck dude

Did I mention I started this run at my front door? That first pic was less than 4 miles into it. Of course if I compared the apartment I'm stuck in right now due to the cost of living here to the pads most of you are chilling in daily, the trade offs are obvious....and part of the reason I spend all that time out on the trails

 

[koby925]

I have never been a big drink while I run person but my run yesterday echoed what others said in here. The goal was 10 miles but I turned around at 4.5 to make it 9. I was struggling. Woke up at 6:30 with the intention of running right away but the wife's morning sickness and taking care of kiddos kept me from running until after 9am. I kept thinking I was going to get out any minute so I didn't eat and barely drank anything. I knew it was dumb but thought it may not be hot enough to affect me yet. Wrong. There is a water stop I usually cruise past a little over 6 miles into this run but I had to stop and hydrate yesterday. If you don't hydrate during, at least hydrate before and after. I also think I need to start taking gel packs on these longer runs.

Good news is I got to 45 miles for the week. 3 weeks in a row at 40+ miles. Tentative plans to race a 5k on July 27th unless we go to the beach for the weekend.

 

[koby925]

Gorgeous pictures, Duck. I have only lived in mostly flat areas and am in awe of the natural beauty out west. It has to make a difficult run feel better when you just look around and take in the scenery.

 

[Annyong]

Gorgeous pictures, Duck. I have only lived in mostly flat areas and am in awe of the natural beauty out west. It has to make a difficult run feel better when you just look around and take in the scenery.

 

[The_Man]

I'm glad you're having fun, and it's good to see you making such rapid progress. Just know that every run should have a purpose. Sometimes it's working on your speed, sometimes it's improving your aerobic capacity, and sometimes it's just active recovery. It's not all about running as far as you can, as fast as you can.

Thanks, slowing down is something I'm struggling with for sure. I find myself looking at my watch and trying to beat my previous mile almost every mile I run. It's a mental struggle and I definitely need more structure. I'm going for my weekly "long" run tomorrow and ill try to not even look at the thing and just go nice and easy and hopefully get up to 14-15 miles. .

I had a hard time learning the wisdom of what Grue is teaching - "every run should have a purpose" - until I finally got it. What clicked for me was:

Run 90 percent of your runs slower.

Run 10 percent of your runs faster.

Run more miles.

I realized that running "kind of" fast on every single workout - other than my weekly long run - wasn't really do that much for me. I needed to focus on making the speed workouts very fast (by my standards) and then allowing the other workouts to be slower - to recover from the speed work, and to build endurance by putting me on my feet for longer periods of time.

 

[gruecd]

8-miler last night capped a 55-mile week that also included two hot yoga sessions. It was warm and humid (81/66), and the legs felt like crap to start, but strangely it got better near the end. To add to the hydration conversation, I drank almost two full 20-ounce bottles of water on an 8-mile run. Don't be stupid, guys.

Week in review:

M - 4 miles @8:00/mile
T - 8 miles @8:46/mile (miserable)
W - 10 miles @8:14/mile
T - rest
F - 5 miles @8:25/mile
S - 20 miles @8:13/mile with a nice negative split (1:24:09/1:20:10)
S - 8 miles @8:06/mile

Hottest weather of the year so far is forecast for this week, so running will suck. Overnight lows in the 70s. :X

Hoping to do one mid-week MLR (10-12 miles), one track workout (6 x 800M), and a weekend long run of 16-18 miles.

 

[tri-man 47]

Tried to run 10 miles today and after about 4 I started having some serious knee pain. At 6 I had to shut it down. Took 1 hour and 20 minutes to walk home.

Iced it immediately and will continue to do so.

Sorry to hear that! I don't recall if this has been an issue for you. Your shoes aren't worn down, are they?

 

[Ned]

8-miler last night capped a 55-mile week that also included two hot yoga sessions. It was warm and humid (81/66), and the legs felt like crap to start, but strangely it got better near the end. To add to the hydration conversation, I drank almost two full 20-ounce bottles of water on an 8-mile run. Don't be stupid, guys.

Week in review:

M - 4 miles @8:00/mile

T - 8 miles @8:46/mile (miserable)

W - 10 miles @8:14/mile

T - rest

F - 5 miles @8:25/mile

S - 20 miles @8:13/mile with a nice negative split (1:24:09/1:20:10)

S - 8 miles @8:06/mile

Hottest weather of the year so far is forecast for this week, so running will suck. Overnight lows in the 70s. :X

Hoping to do one mid-week MLR (10-12 miles), one track workout (6 x 800M), and a weekend long run of 16-18 miles.

on the water. Who cares if you look like a massive dork with a fanny pack full of water. I'll take being a dork over heat stroke any day.

You're back! Can't imagine how dead your legs must've felt yesterday after running that 20 on Saturday.

____________________________

I'm managing to get in some runs at 4-5am while jugging Mom stuff and kids/work. Super busy, but trying to keep things going since its time to get rolling on Philly training. Got out 4x last week. HR sucks ###, but happy to be out and running. Haven't run in less than a 72 dew pt since June.

Tue - 7mi MLR @ 9:04/145; dead legs

Wed - 8mi MLR @ 8:51/146; legs woke up a bit

Sat - 10mi MLR @ 9:00/150; No idea why HR so high. I felt strong.

Sun - 13mi MLR @ 8:59/150; Horrid conditions. Happy I survived and felt relatively good. The foam was all the way down my legs. :X :X

 

[Annyong]

I would have went for a run this morning, but i decided to stay up late watching Game of Thrones and drinking Crown Maple.

 

[gruecd]

You're back!

Let's hope! The ITB was just a tad bit sore yesterday after doing the 20-miler on Saturday, so I was a little apprehensive when I went for my run last night. I felt some very minor soreness during the first 3-4 miles, but it must have loosened up, because it was a non-issue after that. Today is a rest day (other than softball tonight), so I'm sure that will help, tone unfortunate thing that I've learned is that it's impossible (unless you're a freak like Max King) to train for ultramarathons and fast road marathons at the same time. They're just too different. I feel like I've lost speed as a result of my ultra training, and I'm having a hard time establishing any kind of turnover. I'm hoping that re-introducing the track workouts will help with that.

 

[MAC_32]

If I run for more than an hour I make sure to loop back to my house (if I start at home) or my car (if I drove to a trail) at some point to rehydrate. Hot days like yesterday (88/74) I would cut off that threshold closer to 45 minutes. I was planning on 7 miles, but after seeing the temp's I dialed it back to 6 to make sure I was back to my car in under 45 minutes. Made a poor planning mistake too, I knew the stretch from mile 4 to 5.5 was basically a slow, steady climb with no break but I had forgotten it was 95% in the sun too. Thankfully it was into a 10 mph breeze yesterday, didn't help much but just enough so I could maintain pace without losing my mind.

 

[gruecd]

If I run for more than an hour I make sure to loop back to my house (if I start at home) or my car (if I drove to a trail) at some point to rehydrate. Hot days like yesterday (88/74) I would cut off that threshold closer to 45 minutes. I was planning on 7 miles, but after seeing the temp's I dialed it back to 6 to make sure I was back to my car in under 45 minutes. Made a poor planning mistake too, I knew the stretch from mile 4 to 5.5 was basically a slow, steady climb with no break but I had forgotten it was 95% in the sun too. Thankfully it was into a 10 mph breeze yesterday, didn't help much but just enough so I could maintain pace without losing my mind.

I don't bother running if I'm not going at least 4-5 miles, so I literally won't run anything right now without carrying water.

 

[koby925]

I would cramp like a bastage if I drank 40oz of water while running

 

[Ned]

I would cramp like a bastage if I drank 40oz of water while running

Pro Tip: don't drink all 40oz at once.

 

[2Young2BBald]

Signed up to race an event tomorrow night and predicted high tomorrow is supposed to be in the mid 90s and the heat index in excess of 100. Good news is its a Swim/Run event, so half the time I'll be in the water. Its a 1200 Meter Swim (which I am sure I'll make longer) and a 5K run. I'd like to run by HR due to the heat, but would like to go shirtless coming out of the water and don't like the HR monitor look. I am entertaining putting the HR monitor and a shirt on in transition and suppose I could always grab both the shirt and the HRM and put them on while running.

I had a fun workout mix this past weekend. Ran 5 on Friday, swam 2000 yards and kayaked 3 miles on Saturday and rode my tri (TT) bike outdoors for the first time since September of last year when I rode it during the 56 miles of a 1/2 Ironman. Only rode 15 miles and felt alright, including 5 of the 15 miles north of 20 MPH. My hips and neck can sure tell I have been avoid the bike to focus on swimming this year. I am also racing an event Saturday and figured I better remember how to ride the bike. The event is a 2.1 Mile Kayak/11 Mile Bike/5K Run. Two event and 5 days in this heat should be interesting.

 

[parasaurolophus]

Tried to run 10 miles today and after about 4 I started having some serious knee pain. At 6 I had to shut it down. Took 1 hour and 20 minutes to walk home.

Iced it immediately and will continue to do so.

Sorry to hear that! I don't recall if this has been an issue for you. Your shoes aren't worn down, are they?

Was an issue early on running but havent had any issues for a while. Shoes are actually very new replacements of the same shoe I had been running on.

I am embarassed to say I think it is because I bumped into my wife's car saturday night goofing off and gave myself a pretty decent bruise on my right thigh. I was definitely favoring it and I am sure the change in stride caused the knee issue.

 

[worrierking]

Good luck with the knee, Para. Be cautious.

Nothing new here. Keeping up with the Summer of Slow. I think it will pay dividends as my average mileage right now is as high as my peak weeks for a marathon two years ago,

 

[Sand]

Signed up to race an event tomorrow night and predicted high tomorrow is supposed to be in the mid 90s and the heat index in excess of 100. Good news is its a Swim/Run event, so half the time I'll be in the water. Its a 1200 Meter Swim (which I am sure I'll make longer) and a 5K run. I'd like to run by HR due to the heat, but would like to go shirtless coming out of the water and don't like the HR monitor look. I am entertaining putting the HR monitor and a shirt on in transition and suppose I could always grab both the shirt and the HRM and put them on while running.

I had a fun workout mix this past weekend. Ran 5 on Friday, swam 2000 yards and kayaked 3 miles on Saturday and rode my tri (TT) bike outdoors for the first time since September of last year when I rode it during the 56 miles of a 1/2 Ironman. Only rode 15 miles and felt alright, including 5 of the 15 miles north of 20 MPH. My hips and neck can sure tell I have been avoid the bike to focus on swimming this year. I am also racing an event Saturday and figured I better remember how to ride the bike. The event is a 2.1 Mile Kayak/11 Mile Bike/5K Run. Two event and 5 days in this heat should be interesting.

Damn you're packing in the races. How about running the 5k shirtless and just getting the monitor on while running? It is gonna be a hot run - the less clothing the better.

Got in a nice run at lunch - 150 suck index, but it was mostly cloudy, so much more bearable than in the sun. I wonder what the suck index is (the course has zero shade and is mostly blacktop/chipseal) in full sun. I purposely kept it quite easy, though my HR tends to increase on the long uphill home no matter my pace.

 

[SFBayDuck]

If I run for more than an hour I make sure to loop back to my house (if I start at home) or my car (if I drove to a trail) at some point to rehydrate. Hot days like yesterday (88/74) I would cut off that threshold closer to 45 minutes. I was planning on 7 miles, but after seeing the temp's I dialed it back to 6 to make sure I was back to my car in under 45 minutes. Made a poor planning mistake too, I knew the stretch from mile 4 to 5.5 was basically a slow, steady climb with no break but I had forgotten it was 95% in the sun too. Thankfully it was into a 10 mph breeze yesterday, didn't help much but just enough so I could maintain pace without losing my mind.

I don't bother running if I'm not going at least 4-5 miles, so I literally won't run anything right now without carrying water.

Same here. It's weird now for me to run without at least my Nathan handheld. On the longer stuff where I'm not sure if I can refill regularly I throw on the Nathan 2L pack. Can't remember the last time I ran without carrying something.

 

[2Young2BBald]

Signed up to race an event tomorrow night and predicted high tomorrow is supposed to be in the mid 90s and the heat index in excess of 100. Good news is its a Swim/Run event, so half the time I'll be in the water. Its a 1200 Meter Swim (which I am sure I'll make longer) and a 5K run. I'd like to run by HR due to the heat, but would like to go shirtless coming out of the water and don't like the HR monitor look. I am entertaining putting the HR monitor and a shirt on in transition and suppose I could always grab both the shirt and the HRM and put them on while running.

I had a fun workout mix this past weekend. Ran 5 on Friday, swam 2000 yards and kayaked 3 miles on Saturday and rode my tri (TT) bike outdoors for the first time since September of last year when I rode it during the 56 miles of a 1/2 Ironman. Only rode 15 miles and felt alright, including 5 of the 15 miles north of 20 MPH. My hips and neck can sure tell I have been avoid the bike to focus on swimming this year. I am also racing an event Saturday and figured I better remember how to ride the bike. The event is a 2.1 Mile Kayak/11 Mile Bike/5K Run. Two event and 5 days in this heat should be interesting.

Damn you're packing in the races. How about running the 5k shirtless and just getting the monitor on while running? It is gonna be a hot run - the less clothing the better.

Got in a nice run at lunch - 150 suck index, but it was mostly cloudy, so much more bearable than in the sun. I wonder what the suck index is (the course has zero shade and is mostly blacktop/chipseal) in full sun. I purposely kept it quite easy, though my HR tends to increase on the long uphill home no matter my pace.

I hate the moobs look of the HRM without a shirt on. As it is, I'll be running in a Speedo long suit. This is a VERY busy park and I am not sure I want to expose the masses to an HRM, Speedo and calf sleeves. Trail running Urkel was one thing, but Speedo/HRM Urkel might be too over the top.

ETA, I will be using your (I think) slushy Gatoraide idea to keep the body temp down before the swim and may run with whats left of it.

 

[Sand]

Signed up to race an event tomorrow night and predicted high tomorrow is supposed to be in the mid 90s and the heat index in excess of 100. Good news is its a Swim/Run event, so half the time I'll be in the water. Its a 1200 Meter Swim (which I am sure I'll make longer) and a 5K run. I'd like to run by HR due to the heat, but would like to go shirtless coming out of the water and don't like the HR monitor look. I am entertaining putting the HR monitor and a shirt on in transition and suppose I could always grab both the shirt and the HRM and put them on while running.

I had a fun workout mix this past weekend. Ran 5 on Friday, swam 2000 yards and kayaked 3 miles on Saturday and rode my tri (TT) bike outdoors for the first time since September of last year when I rode it during the 56 miles of a 1/2 Ironman. Only rode 15 miles and felt alright, including 5 of the 15 miles north of 20 MPH. My hips and neck can sure tell I have been avoid the bike to focus on swimming this year. I am also racing an event Saturday and figured I better remember how to ride the bike. The event is a 2.1 Mile Kayak/11 Mile Bike/5K Run. Two event and 5 days in this heat should be interesting.

Damn you're packing in the races. How about running the 5k shirtless and just getting the monitor on while running? It is gonna be a hot run - the less clothing the better.

Got in a nice run at lunch - 150 suck index, but it was mostly cloudy, so much more bearable than in the sun. I wonder what the suck index is (the course has zero shade and is mostly blacktop/chipseal) in full sun. I purposely kept it quite easy, though my HR tends to increase on the long uphill home no matter my pace.

I hate the moobs look of the HRM without a shirt on. As it is, I'll be running in a Speedo long suit. This is a VERY busy park and I am not sure I want to expose the masses to an HRM, Speedo and calf sleeves. Trail running Urkel was one thing, but Speedo/HRM Urkel might be too over the top.

ETA, I will be using your (I think) slushy Gatoraide idea to keep the body temp down before the swim and may run with whats left of it.

I can see how the masses would be terrified. Slushies are the ticket, btw. Anything you can do to keep your core temp down is a good thing. Best (legal) performance enhancer out there on hot days.

 

[Hang 10]

Tuesday morning track work:

1 mile warmup at 9:30 pace

6 X 400M w/ 1 minute RI

1:20

1:13

1:17

1:19

1:19

1:26

1 mile cooldown at 8:45 pace

Pretty pleased with the results but felt a bit off today. For some reason I never felt like I got into a groove. I've got bit of discomfort in the same leg that was bothering me early in the year.

Anyways, I'm running my first 5k of the year on Saturday. Time to see where I'm at.

 

[tri-man 47]

2Young - I saw a guy at the track this morning doing some strong pace work ...had a HRM and no shirt. You know what he looked like? A runner wearing a HRM.

 

[beer 302]

Anyways, I'm running my first 5k of the year on Saturday. Time to see where I'm at.

This should be fun, interested as well. GL Hang 10!

 

[2Young2BBald]

2Young - I saw a guy at the track this morning doing some strong pace work ...had a HRM and no shirt. You know what he looked like? A runner wearing a HRM.

Looks like I won't have to worry about what to wear. Just saw a FB message that the event is postponed due to the heat I'd settled on wearing a tri top for the swim with the thinking that it being wet from the swim would cool me on the run. ####, I know its warm, but was really looking forward to an OWS today. I am going to hit the pool instead.

 

[SayWhat?]

Anyways, though I don't post much I enjoy following the rest of you in this thread. Tons of motivation provided on a daily basis. I'm hoping I can get myself back on track and am contemplating what race I'd like to sign up for next. Outside of the marathons and this trail run, I've never really run races so I'm having indecision in deciding between a 5K/10K/HM road races, or even another trail run. Anyone want to push me in one direction or another?! I'm all ears. Thanks again to all the posters whom provided previous feedback and for those continuing to share their stories and provide their advice in this thread.

Yes, run regular road races like me. All the trail guys, bike guys, swimmers and kayakers are mucking up this thread.

Or the complete opposite of this. Trails, lots of them, any and every distance. Honestly, don't marry yourself to anyone thing and you'll probably enjoy things more.

This, but don't be a wuss about it - sign up for an ultra. Don't go crazy and jump into Badwater or Barkley or Hardrock, but a 50K should be a good place to start.

Delayed quote, but I'm finally leaning the "non wuss" route as suggested. I've now done two trail races (5K and 6.5 mile) and loved both. I'm signed up for a half marathon trail race this September, and am strongly considering an ultra in 2014. Just read Jurek's "Eat and Run" in about 2 days, and I'm hooked on the thought of an ultra. I'd like to do an ultra sooner than later, but I don't think I can properly train to fit one in yet this fall, hence the reason I signed up for the trail half marathon. I'd like to do an ultra in the Spring of 2014, but fear that wouldn't leave me much time to actually train on trails with our sucky winters here in Minnesota (so I guess I am a wuss, as I hate running outside in below freezing weather). I figure an ultra in the Fall of 2014 will be my best bet as it will allow me to build a better base on the treadmill this winter and give me plenty of months to train on accesible trails during next spring/summer. Does anyone have any experience with any upper midwest ultra's? Looking at the following right now, in order based on first glance at each:

Wild Duluth 50K (October) - http://wildduluthraces.blogspot.com/

Surf the Murph 50K or 50mi (October) - http://surfthemurph.org/

Superior 50mi (September) - http://fall.superiortrailrace.com/

Voyageur 50mi (July...potential to be HOT) - http://www.voyageur50.com/

My first thought is to ease my way in with a 50K, but then I wonder if I should just push myself and do a 50mi in case I don't end up doing another one. Yep, I overanalyze things a bit. Anyone with any race/distance recommendations, advice, words of wisdom, resource materials, etc that they wish to share?

 

[2Young2BBald]

Anyways, though I don't post much I enjoy following the rest of you in this thread. Tons of motivation provided on a daily basis. I'm hoping I can get myself back on track and am contemplating what race I'd like to sign up for next. Outside of the marathons and this trail run, I've never really run races so I'm having indecision in deciding between a 5K/10K/HM road races, or even another trail run. Anyone want to push me in one direction or another?! I'm all ears. Thanks again to all the posters whom provided previous feedback and for those continuing to share their stories and provide their advice in this thread.

Yes, run regular road races like me. All the trail guys, bike guys, swimmers and kayakers are mucking up this thread.

Or the complete opposite of this. Trails, lots of them, any and every distance. Honestly, don't marry yourself to anyone thing and you'll probably enjoy things more.

This, but don't be a wuss about it - sign up for an ultra. Don't go crazy and jump into Badwater or Barkley or Hardrock, but a 50K should be a good place to start.

Delayed quote, but I'm finally leaning the "non wuss" route as suggested. I've now done two trail races (5K and 6.5 mile) and loved both. I'm signed up for a half marathon trail race this September, and am strongly considering an ultra in 2014. Just read Jurek's "Eat and Run" in about 2 days, and I'm hooked on the thought of an ultra. I'd like to do an ultra sooner than later, but I don't think I can properly train to fit one in yet this fall, hence the reason I signed up for the trail half marathon. I'd like to do an ultra in the Spring of 2014, but fear that wouldn't leave me much time to actually train on trails with our sucky winters here in Minnesota (so I guess I am a wuss, as I hate running outside in below freezing weather). I figure an ultra in the Fall of 2014 will be my best bet as it will allow me to build a better base on the treadmill this winter and give me plenty of months to train on accesible trails during next spring/summer. Does anyone have any experience with any upper midwest ultra's? Looking at the following right now, in order based on first glance at each:

Wild Duluth 50K (October) - http://wildduluthraces.blogspot.com/

Surf the Murph 50K or 50mi (October) - http://surfthemurph.org/

Superior 50mi (September) - http://fall.superiortrailrace.com/

Voyageur 50mi (July...potential to be HOT) - http://www.voyageur50.com/

My first thought is to ease my way in with a 50K, but then I wonder if I should just push myself and do a 50mi in case I don't end up doing another one. Yep, I overanalyze things a bit. Anyone with any race/distance recommendations, advice, words of wisdom, resource materials, etc that they wish to share?

You may want to look here: http://dwd.runningfitsites.com/hell-home Tri-Man and I have a team that will be back for our 4th 100K Relay and will most certainly be back in 2014 (and you may even have TM running the ultra; rumor has it). Poppa, who posted here about his ultra adventures from time to time referred to Hell (as I recall) as "the best trail ever".

 

[Hang 10]

Anyways, though I don't post much I enjoy following the rest of you in this thread. Tons of motivation provided on a daily basis. I'm hoping I can get myself back on track and am contemplating what race I'd like to sign up for next. Outside of the marathons and this trail run, I've never really run races so I'm having indecision in deciding between a 5K/10K/HM road races, or even another trail run. Anyone want to push me in one direction or another?! I'm all ears. Thanks again to all the posters whom provided previous feedback and for those continuing to share their stories and provide their advice in this thread.

Yes, run regular road races like me. All the trail guys, bike guys, swimmers and kayakers are mucking up this thread.

Or the complete opposite of this. Trails, lots of them, any and every distance. Honestly, don't marry yourself to anyone thing and you'll probably enjoy things more.

This, but don't be a wuss about it - sign up for an ultra. Don't go crazy and jump into Badwater or Barkley or Hardrock, but a 50K should be a good place to start.

Delayed quote, but I'm finally leaning the "non wuss" route as suggested. I've now done two trail races (5K and 6.5 mile) and loved both. I'm signed up for a half marathon trail race this September, and am strongly considering an ultra in 2014. Just read Jurek's "Eat and Run" in about 2 days, and I'm hooked on the thought of an ultra. I'd like to do an ultra sooner than later, but I don't think I can properly train to fit one in yet this fall, hence the reason I signed up for the trail half marathon. I'd like to do an ultra in the Spring of 2014, but fear that wouldn't leave me much time to actually train on trails with our sucky winters here in Minnesota (so I guess I am a wuss, as I hate running outside in below freezing weather). I figure an ultra in the Fall of 2014 will be my best bet as it will allow me to build a better base on the treadmill this winter and give me plenty of months to train on accesible trails during next spring/summer. Does anyone have any experience with any upper midwest ultra's? Looking at the following right now, in order based on first glance at each:

Wild Duluth 50K (October) - http://wildduluthraces.blogspot.com/

Surf the Murph 50K or 50mi (October) - http://surfthemurph.org/

Superior 50mi (September) - http://fall.superiortrailrace.com/

Voyageur 50mi (July...potential to be HOT) - http://www.voyageur50.com/

My first thought is to ease my way in with a 50K, but then I wonder if I should just push myself and do a 50mi in case I don't end up doing another one. Yep, I overanalyze things a bit. Anyone with any race/distance recommendations, advice, words of wisdom, resource materials, etc that they wish to share?

I forget. Have you ran a marathon yet?

 

[SayWhat?]

I forget. Have you ran a marathon yet?

Yes, one on my own back in 2003 (3:59) where my marathon training were my first ever runs beyond ~5-6 miles and one pacing my wife in her first ever last year (4:40).

 

[SayWhat?]

You may want to look here: http://dwd.runningfitsites.com/hell-home Tri-Man and I have a team that will be back for our 4th 100K Relay and will most certainly be back in 2014 (and you may even have TM running the ultra; rumor has it). Poppa, who posted here about his ultra adventures from time to time referred to Hell (as I recall) as "the best trail ever".

Looks fun, though I'm thinking slightly more local than Michigan for my first ultra. Sorry, I probably shouldn't have posted "upper midwest," though my hope is that someone has run an ultra or two more local to the Twin Cities (MInnesota, Dakotas, Wisconsin). Good luck!

 

[Hang 10]

I forget. Have you ran a marathon yet?

Yes, one on my own back in 2003 (3:59) where my marathon training were my first ever runs beyond ~5-6 miles and one pacing my wife in her first ever last year (4:40).

Well, that's good. I've ran one 50k trail race and that was no joke. I think it's wise to try a 50k before jumping up to a 50 miler but that's just me.