Ran a 10k in June (8 Viewers)

[SFBayDuck]

Glad to hear Furley no longer sounds like a Clydesdale when he runs! Gruecd, good luck in Madison. And welcome back Wraith! And to the cyclists, all I heard was [peanutsteacher] waaaa waaaa waaa waaaa [\peanutsteacher].

Good week for me. Followed up that brutal 15 miler on Sunday with a 3 mile recovery run on Monday, luckily we're back to normal weather this week - high-70s, low 80s, not the mid-90s we had over the weekend. Wednesday I planned on heading to the track and running some 800 m repeats, but there was a class or something going on so I just ran on by and worked in a mile at 8:13, slowed back down for a .5 mile to my more normal pace of 9:30, then another mile at 8:14, running 6 miles total. Got up this morning and ran 6 miles with about 1/2 on hills/trails, home by 7:15.

Planning another long run of 15-16 miles on Sunday (will give me my first ever back-to-back 30 mile weeks), and kicking around the idea of a Memorial Day 10K here locally.

 

[gruecd]

And to the cyclists, all I heard was [peanutsteacher] waaaa waaaa waaa waaaa [\peanutsteacher].

 

[Lehigh98]

Was going to do intervals yesterday but had to cut them off before the halfway point.

I have something going on in my left foot thats driving me nuts.

It feels like I have a rock in my shoe under the the center of the ball of my foot, but opposite the toe side on the heel side.

Its been on and off over the last week or so but more on lately and I have no idea what it is.

I can't actually feel any odd mass or swelling in the area, but it feels like something is there and walking on it aggrivates it.

Anyone even have anything like this?

I'm probabaly going to take the long weekend off from running entirely and see how it responds.

(Should also help with my IT bands / sore knees on and off lately I'm hoping)

 

[wraith5]

Every morning in Africa, a gazelle wakes up. It knows it must outrun the fastest lion or it will be killed. Every morning in Africa, a lion wakes up. It knows it must run faster than the slowest gazelle, or it will starve. It doesn't matter whether you're a lion or a gazelle -- when the sun comes up, you'd better be running.

I like that quote a lot, too - But technically, doesn't a gazelle just need to outrun the slowest gazelle... ? Has anyone here read Run Less, Run Faster? The training program is called the FIRST Program, and it's something I've been loosely following for a while - now that I'm getting serious about running again it will be my primary gameplan for RnR Chicago.

 

[gruecd]

...now that I'm getting serious about running again it will be my primary gameplan for RnR Chicago.

Since I'll be eight weeks into marathon training, since it will be hot as hell, and since I'll probably be doing a 20-mile training run two days beforehand, I'm thinking my primary gameplan will be to have a good time with my fellow FBGs on Saturday night and to spend the race checking out all the scantily-clad women in bunhuggers!

 

[gruecd]

OK, cyclists, the guy who's doing the bike leg of my Half IM relay next month is doing this race this weekend. Can you please explain to me (in terms that a non-cyclist can understand) what the various "stages" of this race mean?

 

[wraith5]

...now that I'm getting serious about running again it will be my primary gameplan for RnR Chicago.

Since I'll be eight weeks into marathon training, since it will be hot as hell, and since I'll probably be doing a 20-mile training run two days beforehand, I'm thinking my primary gameplan will be to have a good time with my fellow FBGs on Saturday night and to spend the race checking out all the scantily-clad women in bunhuggers!

which all would mean we'll probably be running at about the same pace...

 

[2Young2BBald]

...now that I'm getting serious about running again it will be my primary gameplan for RnR Chicago.

Since I'll be eight weeks into marathon training, since it will be hot as hell, and since I'll probably be doing a 20-mile training run two days beforehand, I'm thinking my primary gameplan will be to have a good time with my fellow FBGs on Saturday night and to spend the race checking out all the scantily-clad women in bunhuggers!

I'll be sure to have my wife pack her "bunhuggers" just for you.

 

[culdeus]

OK, cyclists, the guy who's doing the bike leg of my Half IM relay next month is doing this race this weekend. Can you please explain to me (in terms that a non-cyclist can understand) what the various "stages" of this race mean?

Stage 1 - Time Trial - Ride by yourself in a silly looking bike if one can afford it from point a to b.Stage 2 - Road Race - Ride in a pack from point a to point b on very expensive bike

Stage 3 - Road Race - See stage 2

Stage 4 - Criterium - Ride a certain number of laps around a course and try not to die on a cheap bike you don't mind if it travels a good distance horizontal across the pavement.

hth

 

[gruecd]

...now that I'm getting serious about running again it will be my primary gameplan for RnR Chicago.

Since I'll be eight weeks into marathon training, since it will be hot as hell, and since I'll probably be doing a 20-mile training run two days beforehand, I'm thinking my primary gameplan will be to have a good time with my fellow FBGs on Saturday night and to spend the race checking out all the scantily-clad women in bunhuggers!

I'll be sure to have my wife pack her "bunhuggers" just for you.

 

[K-funk]

Two of my co-workers are running the Madison Marathon on Sunday.

I am not.

 

[tri-man 47]

...now that I'm getting serious about running again it will be my primary gameplan for RnR Chicago.

Since I'll be eight weeks into marathon training, since it will be hot as hell, and since I'll probably be doing a 20-mile training run two days beforehand, I'm thinking my primary gameplan will be to have a good time with my fellow FBGs on Saturday night and to spend the race checking out all the scantily-clad women in bunhuggers!

I'll be sure to have my wife pack her "bunhuggers" just for you.

Bun Huggers ...dancing with dirt!Not sure why this ended up in a bunhuggers search, but Happy Friday.

 

[SFBayDuck]

Not sure why this ended up in a bunhuggers search, but Happy Friday.

It moved

 

[2Young2BBald]

...now that I'm getting serious about running again it will be my primary gameplan for RnR Chicago.

Since I'll be eight weeks into marathon training, since it will be hot as hell, and since I'll probably be doing a 20-mile training run two days beforehand, I'm thinking my primary gameplan will be to have a good time with my fellow FBGs on Saturday night and to spend the race checking out all the scantily-clad women in bunhuggers!

I'll be sure to have my wife pack her "bunhuggers" just for you.

You'll have to wait for the real thing. As a complement to her, I have ALWAYS, as far back I can remember, been attracted to women with well toned calves that "V" in the back (among other things of course). When we met almost 20 years ago, they were nice, now they are awesome.

 

[wraith5]

...now that I'm getting serious about running again it will be my primary gameplan for RnR Chicago.

Since I'll be eight weeks into marathon training, since it will be hot as hell, and since I'll probably be doing a 20-mile training run two days beforehand, I'm thinking my primary gameplan will be to have a good time with my fellow FBGs on Saturday night and to spend the race checking out all the scantily-clad women in bunhuggers!

I'll be sure to have my wife pack her "bunhuggers" just for you.

Hey, that's somebody's wife, guy.

 

[IvanKaramazov]

Not sure why this ended up in a bunhuggers search, but Happy Friday.

 

[IvanKaramazov]

Was going to do intervals yesterday but had to cut them off before the halfway point.I have something going on in my left foot thats driving me nuts.It feels like I have a rock in my shoe under the the center of the ball of my foot, but opposite the toe side on the heel side.Its been on and off over the last week or so but more on lately and I have no idea what it is.I can't actually feel any odd mass or swelling in the area, but it feels like something is there and walking on it aggrivates it.Anyone even have anything like this?I'm probabaly going to take the long weekend off from running entirely and see how it responds.(Should also help with my IT bands / sore knees on and off lately I'm hoping)

Bone spur is the only thing that comes to mind, but that doesn't sound right.

 

[2Young2BBald]

Was going to do intervals yesterday but had to cut them off before the halfway point.I have something going on in my left foot thats driving me nuts.It feels like I have a rock in my shoe under the the center of the ball of my foot, but opposite the toe side on the heel side.Its been on and off over the last week or so but more on lately and I have no idea what it is.I can't actually feel any odd mass or swelling in the area, but it feels like something is there and walking on it aggrivates it.Anyone even have anything like this?I'm probabaly going to take the long weekend off from running entirely and see how it responds.(Should also help with my IT bands / sore knees on and off lately I'm hoping)

A year ago Thanksgiving I spent the week playing around on the beach and ran on the beach three times while we were down there. Towards the end of the week, I had a very painful and almost pin point pain in the outside pad of my left foot (much like the rock you are describing). I am not sure if this is the same area as yours though. Mine turned out to be a tendon issue that was ultimately resolved with a cortisone shot. The Doc had to put the shot in via the top of the foot. To be honest, the pain of the shot was 1000% greater than the injury and I yelped a bit when it was done (which was made all the worst as my Podiatrist is adorable & a runner & triathlete to boot). The shot did the trick. I stayed away from running for a week and was back at it with zero pain there after.

 

[2Young2BBald]

Out at 6 AM today for a quick 6-mile run. Wanted to do it last night, but some other stuff got in the way. Did the middle two miles sub-7, but overall the run felt a little sluggish. With the race coming up on Sunday, that leaves me a little bit concerned, but not too much, since I hadn't run since Tuesday afternoon, and I never seem to run well the day after a rest day.

I'll do an easy 3-4 miles tomorrow morning, then off to Madison. Not liking the weather forecast (warm and humid), but like I said before, we'll just see how it goes. If I can tell by 18-20 that the 3:10 isn't going to happen, then I'm done. I'll DNF and save my body the beating. Time will tell...

So, when you qualify, does it mean you are cancelling the Fall 3-City Couch Tour?Death Before DNF or not, best of luck

 

[gruecd]

So, when you qualify, does it mean you are cancelling the Fall 3-City Couch Tour?

Not all of us are rich FBGs like you, 2Young!

 

[2Young2BBald]

So, when you qualify, does it mean you are cancelling the Fall 3-City Couch Tour?

Not all of us are rich FBGs like you, 2Young!

Careful, or I might show up in Chicago with the bunhuggers & OxySox Hey, since I haven't added an actual running post in a while, I have wanted some Speed Laces for both my road shoes & my trail shoes, as the tris I am doing this year have both pavement & trails. I got 3 pairs of these with shipping for less than $7.50. Got them in the shoes and they are excellent. Cool part is that you can customize colors to your shoes. Until I can afford a pair of Zoots (yep, I am not one of the rich FBG), these'll do.

 

[gruecd]

Chillin in my hotel room in Madtown. Got down here about 1:00 and headed straight to the expo, which totally SUCKED. Forecast for tomorrow looking a little warmer than I'd like -- sunny and mid-50s at the start, sunny and mid-60s by the time I finish. Keep your fingers crossed!

 

[2Young2BBald]

Chillin in my hotel room in Madtown. Got down here about 1:00 and headed straight to the expo, which totally SUCKED. Forecast for tomorrow looking a little warmer than I'd like -- sunny and mid-50s at the start, sunny and mid-60s by the time I finish. Keep your fingers crossed!

Fingers are crossed, kick ### tomorrow!!!!!I had an fun training day today. I'll post it separately, but thought it was apt to post this here. I had a moment today where I said to myself outloud "this is an awesome ####### additiciton I have". Enjoy your addiction tomorrow.

 

[2Young2BBald]

So, about my day. I got up early (after going to bed mad about the Wings game) and headed down to Belle Isle, which is a beautiful gem of an island in the middle of the Detroit River (seriously, take everything you've heard about Detroit and imagine the opposite). Coming over the bridge onto the island I passed a pack of of about 30 riders coming on to take a trun on the island. Its one way around, so I headed right at the clock that is about 10' x 10' and faced with flowers. Just past there, the HUGE 1920s era fountain was spewing water like I remember it when I was a kid. I didn't think I'd see it in action ever again as copper theives had stolen much of its guts (yep, still Detroit), but some donor must have stepped up to have it fix. Past there is the souther tip of the island where I saw a freighter pass so close it flet like I could touch it, in the background GM's World HQ the Rec Cen & the Bridge to Cananda (it looked like a post card). Past there, there were 2 teams playing Cricket (surreal). I could go on and on. I forgot to add in the beginning, I was heading there to meet a buddy to bike, which we did, 20 miles worth. At one point we were crusing at about 22 MPH and were passed by 3 big dudes like we were staing still. I really did feel lucky to have fallen in to such a fun addiction. To cap off the day, our pool opened and puled a double today and swam 1,000 yards. Tomorrow, I am running, I promise so I wont get thrown out of the thread.

 

[tri-man 47]

gruecd - have a strong, successful race!!!

Some recent Q's were regarding sweatbands ...saw an ad in Runner's World for haloheadband ...it directs the sweat away from the forehead/eyes.

-----

A good week - alternating 8 mile run days with 75 minute bike workouts ...Friday started with the bike, then 4 miles after work including 4 hard 800 meter repeats on the track. Saturday got in a solid 4 hour bike ride with some hard tempo work midway through. Today ran 10 miles with strong pacing, though I was still pretty shot from yesterday ...shoulda gone easier.

 

[meeka]

Chillin in my hotel room in Madtown. Got down here about 1:00 and headed straight to the expo, which totally SUCKED. Forecast for tomorrow looking a little warmer than I'd like -- sunny and mid-50s at the start, sunny and mid-60s by the time I finish. Keep your fingers crossed!

GL Gruecd.I ran my last long run before my half yesterday. I started at 1 pm, so it was plenty warm. I ran 10 miles in a 1:27. That is a pace that would put me in place to beat my time from last year, but not quite as fast as I want to run my race on Sunday. Maybe the taper this week will help me out some. Another question for all of you. I really want to run around a 1:50 on Sunday, and there are pace groups that will be taking off for the full Marathon at the same time as the people running the half. What is a good pace group to go with. Last year I found that I started slower and was able to pick up my pace the second half of the race. We will only have the pace groups for the first 7.5 miles until we hit the turn around for our race and the pacers will continue on the marathon course. Should I just join the 3:40 group and try to keep that pace, or run with the 3:50 group knowing I will have to speed up for the second half? I think ideally I would run with the 3:50 group for the first 3-4 miles and then speed up and attempt to track down get some distance from that group. Not really sure how to play this.

 

[IvanKaramazov]

Another question for all of you. I really want to run around a 1:50 on Sunday, and there are pace groups that will be taking off for the full Marathon at the same time as the people running the half. What is a good pace group to go with. Last year I found that I started slower and was able to pick up my pace the second half of the race. We will only have the pace groups for the first 7.5 miles until we hit the turn around for our race and the pacers will continue on the marathon course. Should I just join the 3:40 group and try to keep that pace, or run with the 3:50 group knowing I will have to speed up for the second half? I think ideally I would run with the 3:50 group for the first 3-4 miles and then speed up and attempt to track down get some distance from that group. Not really sure how to play this.

I think I would do this. Joining the slower group with the intention of speeding up the last 5.5 miles doesn't seem like a good strategy, but I've never tried it so who knows.

 

[IvanKaramazov]

I think I successfully talked my wife into doing the Twin Cities marathon next October (2010, not this year). She's got several halfs under her belt, but she's never done a full before. I did a full a couple of years ago, but it didn't go as well as I would have liked and I'd like to try another. An early-October race is appealing because we're both on an academic calendar, so we could do most of our training while classes are out of session, giving us more free time. We also like the idea of doing a major race like this, since the crowds would be cool and having a pace group would help.

Has anybody here done Twin Cities before? Any thoughts about the event, the course, etc?

 

[gruecd]

That was easily the most expensive 8.89-mile training run that I've ever done. Was doing OK (but not great) through the first five miles with splits of 7:23, 7:14, 7:19, 7:20, and 7:10. But there were lots of rolling hills (and a couple of long ones) starting shortly thereafter, and I started to fall off the pace with 7:29, 7:17, and 7:19 for miles 6-8. Was slowing even more in mile #9, and decided to call it a day when I realized there was no way in hell that 3:10 was happening. I kinda knew deep down that I wasn't sufficiently recovered from Green Bay to attempt the BQ, but I figured I'd give it a shot anyway. The way things were going, I probably would've ended up running 3:20 or so, but I decided to spare myself the marathon recovery and save my legs for Chicago training. Oh, well.

Has anybody here done Twin Cities before? Any thoughts about the event, the course, etc?

Yes, I did Twin Cities in 2005. I've also done the TC10 a couple of times. I was coming off a nasty case of achilles tendonitis and ran a total of three miles in the two weeks preceding the race. Hit 1:44 at the half, but blew up in the 2nd half and finished in 3:50 (the worst of my seven marathons).The event is very well organized, and it's a very scenic course. Good crowd support. Kinda has the feel of a big-city marathon without all the BS. First 19 miles are relatively flat, but the last seven (Summit Ave) are uphill and tough. That being said, definitely a race that I'll do again.

 

[IvanKaramazov]

That was easily the most expensive 8.89-mile training run that I've ever done. Was doing OK (but not great) through the first five miles with splits of 7:23, 7:14, 7:19, 7:20, and 7:10. But there were lots of rolling hills (and a couple of long ones) starting shortly thereafter, and I started to fall off the pace with 7:29, 7:17, and 7:19 for miles 6-8. Was slowing even more in mile #9, and decided to call it a day when I realized there was no way in hell that 3:10 was happening. I kinda knew deep down that I wasn't sufficiently recovered from Green Bay to attempt the BQ, but I figured I'd give it a shot anyway. The way things were going, I probably would've ended up running 3:20 or so, but I decided to spare myself the marathon recovery and save my legs for Chicago training. Oh, well.

Has anybody here done Twin Cities before? Any thoughts about the event, the course, etc?

Yes, I did Twin Cities in 2005. I've also done the TC10 a couple of times. I was coming off a nasty case of achilles tendonitis and ran a total of three miles in the two weeks preceding the race. Hit 1:44 at the half, but blew up in the 2nd half and finished in 3:50 (the worst of my seven marathons).The event is very well organized, and it's a very scenic course. Good crowd support. Kinda has the feel of a big-city marathon without all the BS. First 19 miles are relatively flat, but the last seven (Summit Ave) are uphill and tough. That being said, definitely a race that I'll do again.

Thanks for the info. Sorry the race today didn't go well.

 

[SFBayDuck]

Bummer gruecd, sorry to hear it wasn't your day, but sounds like you did the smart thing. I'm guessing that wasn't easy for you.

As for myself, another good 15 mile trail adventure today. Hit the Marin Headlands, and had basically the oppposite weather from last Sunday's 90+ degrees - windy and foggy. Sure is easier (relatively) to run in that than heat. Good run, a lot of elevation gain as I went from 400' to 1000' over the first 4 miles, all the way down to sea level over the next two, climbed back up to 1000' from miles 8-9.5, ran along a ridge up there overlooking the Golden Gate Bridge, and then turned around and ran back down to the start at 400'. Pretty happy overall with how it went, took it nice and easy but managed a 11:19 overall pace.

Back-to-back 30 mile weeks for me, pretty sure that's a first!

 

[gruecd]

Bummer gruecd, sorry to hear it wasn't your day, but sounds like you did the smart thing. I'm guessing that wasn't easy for you.

Actually, wasn't that bad. I knew going in that the odds were stacked against me, so I wasn't entirely surprised that it didn't work out. At least now I can still go out tomorrow morning for an easy double-digit run!

 

[2Young2BBald]

Bummer gruecd, sorry to hear it wasn't your day, but sounds like you did the smart thing. I'm guessing that wasn't easy for you.

Actually, wasn't that bad. I knew going in that the odds were stacked against me, so I wasn't entirely surprised that it didn't work out. At least now I can still go out tomorrow morning for an easy double-digit run!

Great attitude, but I'm also sorry it didn't work out. Next up according to your sig is the 70.3 relay. That will be a very cool event for you both for the run you'll get to do and for the spectating you'll get to do while waiting for your leg.

 

[gruecd]

Great attitude, but I'm also sorry it didn't work out. Next up according to your sig is the 70.3 relay. That will be a very cool event for you both for the run you'll get to do and for the spectating you'll get to do while waiting for your leg.

Thanks, 2Young. Yeah, I'm really looking forward to the relay. It's something totally new for me, and if the event is anything like last year, we should actually have a chance to win!

 

[Workhorse]

Ran my 5k PB today at the Celebrate America in Alpharetta: 21:46!!! My first sub-22 minute 5k. Given how fast I went out (was at 13:40 at the 2 mile mark), I'm actually a little disappointed that I couldn't run a sub-21:00 but it's certainly within reach with a little more speed training. Calves are KILLING me right now.

 

[culdeus]

if you want some pretty good gear there is a nice deal going at e-rudy.com I thought I had a working code to get 15% off, but it didn't take it at checkout. I'll see what the problem is. The code might have shut down yesterday. It's still a real good deal on sunglasses.

 

[2Young2BBald]

Ran my 5k PB today at the Celebrate America in Alpharetta: 21:46!!! My first sub-22 minute 5k. Given how fast I went out (was at 13:40 at the 2 mile mark), I'm actually a little disappointed that I couldn't run a sub-21:00 but it's certainly within reach with a little more speed training. Calves are KILLING me right now.

AWESOME run.

 

[IvanKaramazov]

Ran my 5k PB today at the Celebrate America in Alpharetta: 21:46!!! My first sub-22 minute 5k. Given how fast I went out (was at 13:40 at the 2 mile mark), I'm actually a little disappointed that I couldn't run a sub-21:00 but it's certainly within reach with a little more speed training. Calves are KILLING me right now.

 

[tri-man 47]

Ran my 5k PB today at the Celebrate America in Alpharetta: 21:46!!! My first sub-22 minute 5k. Given how fast I went out (was at 13:40 at the 2 mile mark), I'm actually a little disappointed that I couldn't run a sub-21:00 but it's certainly within reach with a little more speed training. Calves are KILLING me right now.

Excellent! It's always great to read about PBsGruecd, tough break to hang it up. (Per my daughter, "way to bonk, gruecd" Technically incorrect, of course, but somebody's got to give you a bit of grief.)----Took the bike back out today for another 4 1/2 hours. I really needed these couple of long rides before getting to my race in four weeks and a roughly 3 hour effort.

 

[prosopis]

Ran my 5k PB today at the Celebrate America in Alpharetta: 21:46!!! My first sub-22 minute 5k. Given how fast I went out (was at 13:40 at the 2 mile mark), I'm actually a little disappointed that I couldn't run a sub-21:00 but it's certainly within reach with a little more speed training. Calves are KILLING me right now.

Nice

 

[2Young2BBald]

Bike/Run Brick for me today. I debated not doing anyhting today as part of taper week, but it is too nice out to just sit still. I rode 11 miles at a rather easy and intended pace. I had a few small sprints in the upper 20s, but other than that, kept it around 16 or so. Buggered my Ladder Golf ladder in to a transition rack for the bike and had T2 fully set up in the backyard. Swaped shoes and popped on the Garmin in about 35 or 40 seconds. The new speed laces worked like a charm and I was off on the run. I have to give a HUGE to EF for educating me up on the tri-shuffle run out of T2 last year. I focused on this form and ran 2 miles at sub 8s. At 2 miles, I backed it down and ran another 1/2 mile at around 8:30. The run was a massive confidence booster for next weekends sprint. When I got back I Googled up advice on how to clean my rims on my bike. Mid ride I started to get a bit of a rubbing noise while breaking on the rear. Consensus out there was to use a cloth and rubbing alcohol. I did this and the noise abated, but its not gone. Very fine steel wool was also advised as an option. Any advice out there on what is best? The rubbing alcohol got most of the brake gunk out of there, but not all.

 

[Sand]

Bike/Run Brick for me today. I debated not doing anyhting today as part of taper week, but it is too nice out to just sit still. I rode 11 miles at a rather easy and intended pace. I had a few small sprints in the upper 20s, but other than that, kept it around 16 or so. Buggered my Ladder Golf ladder in to a transition rack for the bike and had T2 fully set up in the backyard. Swaped shoes and popped on the Garmin in about 35 or 40 seconds. The new speed laces worked like a charm and I was off on the run. I have to give a HUGE to EF for educating me up on the tri-shuffle run out of T2 last year. I focused on this form and ran 2 miles at sub 8s. At 2 miles, I backed it down and ran another 1/2 mile at around 8:30. The run was a massive confidence booster for next weekends sprint. When I got back I Googled up advice on how to clean my rims on my bike. Mid ride I started to get a bit of a rubbing noise while breaking on the rear. Consensus out there was to use a cloth and rubbing alcohol. I did this and the noise abated, but its not gone. Very fine steel wool was also advised as an option. Any advice out there on what is best? The rubbing alcohol got most of the brake gunk out of there, but not all.

Awesome - good luck next weekend. What is the length of your sprint?Since I had today off I went and swam 1200 yds today. Definitely need to work on muscular endurance, but it is getting there. 400yds sets and was running at 1:40/100yd or so. About halfway through the sets I couldn't take it anymore and did a couple sprints (interval training, right?) - first 50 in 29.xx (still got it!). Off to do another tortuous run tonight. One of these days my heart rate won't max out at mile 1.5. Hasn't happened yet, though.

 

[2Young2BBald]

Awesome - good luck next weekend. What is the length of your sprint?

Its a shorty at a 500m Swim, 20K Bike & 5K Run (1/2 paved, 1/2 trail). The whole story is that I am doing this one to hopefully tune myself to compete with my brother-in-law and a few buddies on 6/14 in a sprint of the same distance. My bro-in-law is an amazing athlete and we are very competitive (college all american in gymnastics & a member of the the olympic aerial ski team). He and the family are coming in for a week and we agreed to do the tri. From they day we decided to do it, he started taking spin classes and already has an oly and a couple of tris under his belt. Another two guys finished 3rd & 4th in our age groups with me 5th in a tri last fall. I cramped on the bike and had to get off to stretch and lost about 3 minutes (after killing them in the swim). Both passed me on the bike and I couldn't get them back finishing just over 1:30 out of 3rd place. SO, I am geeked to see what I can do. Plus, I am camping out with my son at the park where the event is taking place. We'll get to hang out the night before and play in the lake after (if I can walk). He ad I were in the pool today working on his stroke for what will hopefuly be his 1st kids tri at the end of June.

 

[gruecd]

Awesome - good luck next weekend. What is the length of your sprint?

OK, so just to clarify, there's no "official" distance for a sprint triathlon? It's not like a marathon where it's always 26.2 miles? (I feel like one of those people asking, "How long is that marathon?")For those of you considering a fall marathon, here's a neat article from yesterday's New York Times: Find Your Fall Marathon.

After Sunday morning's expensive marathon-pace training run, did an easy 5-mile recovery run that same night and then an 8-miler yesterday morning. Legs are tired, so I didn't run this morning, and I'll play it by ear as to whether or not I run tonight. Maybe the 36 hours of rest will be enough, but if not, I'll just wait until tomorrow.

This weekend I'm going to head up to High Cliff and run the course for my portion of the Half IM relay. It's 95% trail running, but nothing too severe -- mostly wooded, chipped-bark trails, and pretty well compacted. Still, all the little turns will make it hard to run an even pace, and I'm not accustomed to avoid holes/roots, changing my stride to accomodate the trails, etc. I have no idea how my "normal" half marathon times will translate over into trail running. I've run on those trails once or twice before, but it's been a while, and I'm hoping I'll feel better after I refamiliarize myself.

Finally, workhorse, great job on the PR! Why don't you post here more often??

 

[Lehigh98]

That was easily the most expensive 8.89-mile training run that I've ever done. Was doing OK (but not great) through the first five miles with splits of 7:23, 7:14, 7:19, 7:20, and 7:10. But there were lots of rolling hills (and a couple of long ones) starting shortly thereafter, and I started to fall off the pace with 7:29, 7:17, and 7:19 for miles 6-8. Was slowing even more in mile #9, and decided to call it a day when I realized there was no way in hell that 3:10 was happening.

So did you have to do a 8.89 mile "walk of shame" back to the start?

 

[pigskinliquors]

Some recent Q's were regarding sweatbands ...saw an ad in Runner's World for haloheadband ...it directs the sweat away from the forehead/eyes.

I have one of these, and they work decent, but not as good as expected. I prefer a headband over the halo. Sweat that starts from the eyebrows and drips down is the problem for me = neither stops this.

I kinda knew deep down that I wasn't sufficiently recovered from Green Bay to attempt the BQ...

This is the quote that I give our 7 year old, probably more than any other = "IF you think you can, or think you can't; you are right."

Ran my 5k PB today at the Celebrate America in Alpharetta: 21:46!!! My first sub-22 minute 5k. Given how fast I went out (was at 13:40 at the 2 mile mark), I'm actually a little disappointed that I couldn't run a sub-21:00 but it's certainly within reach with a little more speed training. Calves are KILLING me right now.

Awesome Workhorse!!!! Tri-Man: How are you feeling 1 month out?

_____________________________________________________________

My Update:

I had a decent swim on Saturday; a 7.2 mile run on Sunday; a great 22 mile bike ride yesterday and an ez 4.5 mile run this morning. Finding loops at our new home has been a bit of trial and error, as we built in a complex that isn't on mapmyride/run or even on Google maps yet = I've just been taking off exploring and trying to find good rides/runs. My bike ride was euphoric = all country roads, no stops, lots of hills, wildlife and greenery; but also had a mile on gravel. The 7.2 mile run is a great loop, but it looks like I'll have to do out and backs for anything shorter than that = that will most likely be my base run from here forward.

 

[tri-man 47]

Tri-Man: How are you feeling 1 month out?

Psyched and ready! This earlier date (vs. previous August races) caught up with me a bit on the biking, given continued cold weather into the spring. But I've hit that hard recently and will pack a bit more in next week (I'm at a conference in D.C. the next four days). All in all, it was a successful year of training, giving me a stronger swim base that I expect to help me exit in better shape, more power on the bike that I hope allows me to maintain a slightly better pace, and a number of solid runs where I've really focused on the mental aspect (I need to start the run at a 'pokey' pace so I can sustain for the latter half of it).

 

[gruecd]

So did you have to do a 8.89 mile "walk of shame" back to the start?

Nah, was able to work my way back a couple of miles through through the side streets. But like I said, I wasn't really hanging my head. I'm glad I gave it a shot, and I just look at it like I'm getting a jump on my training for Chicago.

 

[pigskinliquors]

Tri-Man: How are you feeling 1 month out?

Psyched and ready! This earlier date (vs. previous August races) caught up with me a bit on the biking, given continued cold weather into the spring. But I've hit that hard recently and will pack a bit more in next week (I'm at a conference in D.C. the next four days). All in all, it was a successful year of training, giving me a stronger swim base that I expect to help me exit in better shape, more power on the bike that I hope allows me to maintain a slightly better pace, and a number of solid runs where I've really focused on the mental aspect (I need to start the run at a 'pokey' pace so I can sustain for the latter half of it).

I'm living a bit vicariously through you with this one. A half IM is hopefully in my future, though I don't know if this is going to be the year. My Fall calendar is packed with work-related travel/stuff and the two 70.3's I want to do are both near the end of the craziness = I don't think I'll have enough time to train this year.

 

[gruecd]

This is the quote that I give our 7 year old, probably more than any other = "IF you think you can, or think you can't; you are right."

There's no denying that there's a large mental component to running, but at the same time, there's only so much your body can handle. You know what I mean?