Ran a 10k in June (6 Viewers)

[2Young2BBald]

I'll definitely be at the RnR 1/2 and I'm really looking forward to meeting folks (and seeing Tri-Man again - is your knee good for the 10k on Saturday?)

I'm ready ...the knee is OK. 6 miles this morning, with 4 x 1,200 on the track (7:00/mile pace). I'll see you out there 30 minutes before the race, as before! I'm hoping to remember/find that guy that beat me last race, and then shadow him throughout and outkick him at the end.

This post is so ####### cool in so many ways. When I find myself awake at 4am on race day, THIS is why. I am thinking about the race and what it'll take to do better/faster/funner(I know this is not a word). God I love my mid-life crisis, thanks for the reminder.

 

[prosopis]

I just looked at your 10/11 marathon in Chicago that is in your sig. Already closed?

That is annoying. I wanted to do the Pheonix R&R marathon. I guess I should look into it now. $125 for that Chicago marathon is pretty steep. Are they all that expensive?

Yeah, it's kinda starting to get that way, at least for the big ones (Boston, Chicago, NYC, MCM) and the Rock 'n Roll races. The one that you mentioned, Rock 'n Roll Arizona, costs $100. Some of the smaller local races are a little less expensive, especially if you register far enough in advance. Registration fee for the Fox Cities Marathon here in Appleton in September is "only" $70 through the end of July. Just go to MarathonGuide.com and check out their race calendar for ideas.Duck and BNB - Great pics!

wraith - Sorry again for the unintentional slight. Sounds like some good workouts last week. First time I ever saw the words "beautiful" and "NJ" used in the same paragraph.

PERFECT weather here this morning for my 5-mile recovery run -- sunny and cool, with temps in the 50s. Kept it nice and easy after last night's hard running workout and swim lesson.

Thanks

 

[prosopis]

That is annoying. I wanted to do the Pheonix R&R marathon. I guess I should look into it now. $125 for that Chicago marathon is pretty steep. Are they all that expensive?

PF Chang's (what you lovingly call the "Pheonix R&R" lol) can be found at http://www.rnraz.com, and has both a half and a full marathon. The courses are separate routes (starting at the state capital in Phoenix and ending at ASU), with separate starting times, so the full runners don't have to trip over the half runners, and vice-versa (which I think is cool). gruecd ran the full this past January and had some warm weather, but I ran it the two previous years and it was near freezing at the start, so it's hit or miss on the weather. And yes, these races are expensive.

Awesome thanks for the link. I have always wanted to puke on ASU. This may be a good time to do it and not get arrested.

 

[prosopis]

That is annoying. I wanted to do the Pheonix R&R marathon. I guess I should look into it now. $125 for that Chicago marathon is pretty steep. Are they all that expensive?

PF Chang's (what you lovingly call the "Pheonix R&R" lol) can be found at http://www.rnraz.com, and has both a half and a full marathon. The courses are separate routes (starting at the state capital in Phoenix and ending at ASU), with separate starting times, so the full runners don't have to trip over the half runners, and vice-versa (which I think is cool). gruecd ran the full this past January and had some warm weather, but I ran it the two previous years and it was near freezing at the start, so it's hit or miss on the weather. And yes, these races are expensive.

I see a ticket to the concert is included. Are tickets available to the public to? If I went to the concert I would want to take my family.

 

[2Young2BBald]

Had a Hannibal from the A-Team type deal today (I Love it When a Plan Comes Together). I am doing a tri Saturday that it put on by a Parks & Rec Department and not a race outfit. It is way cheap ($40), but I am a bit uncomfortable with the lack of commuication. Anyway, I call the parks & rec office and get what I am guessing is a 16 year-old kid who gives me really crappy information, but does tell me that he "thinks" there might be a pre-race swim at the race site tonight. So, I trek up there about 45 minutes and NOBODY is there. I go to get in the car and head for home and all of a sudden about 20 people show up to swim in the lake (big Lake, Lake St Clair). One person is from the city and says we can't swim straight out, but they have a circle set up that is close to 800 meters with 4 times around. A few of us ask what would happen if we try to swim past the swim boundries and she points to the police station right by the park. I got in what I think was a 1,000 meters or so of OW swim and had to spot turns, swim around other swimmers and even got to draft a bit. The girl from the city said the time was around 17 minutes, but I doubt I was that fast for 1,000 meters. My two biggest fears (swimming & getting to the race in time) were relaxed a bit by doing the swim tonight and driving to the race site. While Saturday's swim in just a 1/4 mile out and back, it sure felt good to get a feel for the water. Can't wait to race again!!!!

 

[2Young2BBald]

That is annoying. I wanted to do the Pheonix R&R marathon. I guess I should look into it now. $125 for that Chicago marathon is pretty steep. Are they all that expensive?

PF Chang's (what you lovingly call the "Pheonix R&R" lol) can be found at http://www.rnraz.com, and has both a half and a full marathon. The courses are separate routes (starting at the state capital in Phoenix and ending at ASU), with separate starting times, so the full runners don't have to trip over the half runners, and vice-versa (which I think is cool). gruecd ran the full this past January and had some warm weather, but I ran it the two previous years and it was near freezing at the start, so it's hit or miss on the weather. And yes, these races are expensive.

I see a ticket to the concert is included. Are tickets available to the public to? If I went to the concert I would want to take my family.

I think you might need to llok beyond Active for local races (and I HATE Active and their fees, they are the TicketMaster of the running world). Does this or this or this help? Michigan has an amazing site that list just about every event. I didn't see anything close in AZ.

 

[gruecd]

I think I'm going to do a double tomorrow. Was going to sleep in and just do an easy 5-6 with my running club tomorrow night, but it's supposed to be so nice and cool in the morning that I think I'm going to do an easy 4 in the morning, too. Plus I don't have anything else to do tonight, so I can get to bed early, too.

 

[BassNBrew]

Well tonite was a psychological boost. Got 50 miles in, 25 in an indoor class. 2 x 10 mins at 255 watts and 6 x 2 mins at 320 watts. Good to go hard again. Was a little off previous intervals but my recovery is coming along.

Now the interesting part. While riding some easy miles some dooshes in a pickup pull up along side me and start screaming and then zoom off. I wasn't in the mood and it was on. I chased them thru town for 2 miles, almost catchin them but never catching a break with traffic or the lights. They were try to loss me based ont he route they took. Saw them turn into the ghetto when they got a couple of blocks on me. Decided not to follow there and looped around to the backside of the ghetto and sat tight. Caught these two bithces by surprise as they came out. As they pulled away i got in a nappy head ho comment. Need that type of incentive on the course as I tore up the town in pursuit.

 

[prosopis]

That is annoying. I wanted to do the Pheonix R&R marathon. I guess I should look into it now. $125 for that Chicago marathon is pretty steep. Are they all that expensive?

PF Chang's (what you lovingly call the "Pheonix R&R" lol) can be found at http://www.rnraz.com, and has both a half and a full marathon. The courses are separate routes (starting at the state capital in Phoenix and ending at ASU), with separate starting times, so the full runners don't have to trip over the half runners, and vice-versa (which I think is cool). gruecd ran the full this past January and had some warm weather, but I ran it the two previous years and it was near freezing at the start, so it's hit or miss on the weather. And yes, these races are expensive.

I see a ticket to the concert is included. Are tickets available to the public to? If I went to the concert I would want to take my family.

I think you might need to llok beyond Active for local races (and I HATE Active and their fees, they are the TicketMaster of the running world). Does this or this or this help? Michigan has an amazing site that list just about every event. I didn't see anything close in AZ.

Awesome links.

 

[SFBayDuck]

Of course I still have to get through 26.2 in a couple weeks!

Enough with this "ultra" nonsense. What's your goal for the marathon??

You road runners, so focused on time! Seriously, my primary goal in my first marathon is what it should be: finish the damn thing! Next goal, as I'm not trying to kill myself with the ultra coming up 7 weeks later, would be around 10:00 pace, so in the 4:20 range. I really should be treating this as a long training run. In fact my buddy, who's running the same ultra I am, is doing a marathon 2 weeks after me, with plans to run 4 miles afterwards to make it an even 30! Of course he's been running/racing for 5-6 years, while 3 years ago I hadn't even thought of running yet, so we're in different places right now.My stretch goal would be 3:59:59. I did the first half in 1:57 and change last year, so that carrot is out there. But my plan is to run "comfortably" for 15-18 miles, see how I feel and what my pace is, and if 4:00 is doable, see what I can do. If not, just try to enjoy and keep running. I can always target Sacramento in December for a sub-4:00, it's supposed to be one of the fastest marathons around.

 

[gruecd]

Of course I still have to get through 26.2 in a couple weeks!

Enough with this "ultra" nonsense. What's your goal for the marathon??

You road runners, so focused on time! Seriously, my primary goal in my first marathon is what it should be: finish the damn thing! Next goal, as I'm not trying to kill myself with the ultra coming up 7 weeks later, would be around 10:00 pace, so in the 4:20 range. I really should be treating this as a long training run. In fact my buddy, who's running the same ultra I am, is doing a marathon 2 weeks after me, with plans to run 4 miles afterwards to make it an even 30! Of course he's been running/racing for 5-6 years, while 3 years ago I hadn't even thought of running yet, so we're in different places right now.My stretch goal would be 3:59:59. I did the first half in 1:57 and change last year, so that carrot is out there. But my plan is to run "comfortably" for 15-18 miles, see how I feel and what my pace is, and if 4:00 is doable, see what I can do. If not, just try to enjoy and keep running. I can always target Sacramento in December for a sub-4:00, it's supposed to be one of the fastest marathons around.

Sounds like you've definitely got your head on straight. You'll do great!

 

[gruecd]

Now the interesting part. While riding some easy miles some dooshes in a pickup pull up along side me and start screaming and then zoom off. I wasn't in the mood and it was on. I chased them thru town for 2 miles, almost catchin them but never catching a break with traffic or the lights. They were try to loss me based ont he route they took. Saw them turn into the ghetto when they got a couple of blocks on me. Decided not to follow there and looped around to the backside of the ghetto and sat tight. Caught these two bithces by surprise as they came out. As they pulled away i got in a nappy head ho comment. Need that type of incentive on the course as I tore up the town in pursuit.

Too funny. Some day I'll tell you guys all of my "running road rage" stories. Believe me, I have plenty.BTW, decided against doing the double today and slept for an extra hour instead. I don't get enough sleep as it is, so I figured I should probably take advantage of the opportunity. So I'll just be doing 5-6 EASY tonight with the running club.

 

[Giant Wooden Badger]

Question for you running gurus. I generally run 5 miles 3-4 times per week. Just to stay in shape, don't run races. For the last couple of months immediately after my runs I drink a whey protein shake (whey & skim milk). Is that doing anything for me - good or bad?

Pretty much always run first thing in the AM on an empty stomach. TIA

 

[Sand]

While I'm thinking about it I needed to ask a bike tire question. Sometime last week I managed to cut my tire. The cut is on the cornering edge and is a tad over 1/4" long. I can see the casing at the bottom of the cut. It is fully inflated right now and appears ok otherwise. What is the consensus on when a cut is big enough to necessitate a new tire?

I'm still hoping one of you has some real world knowledge here and can help out with some advice...

 

[tri-man 47]

Question for you running gurus. I generally run 5 miles 3-4 times per week. Just to stay in shape, don't run races. For the last couple of months immediately after my runs I drink a whey protein shake (whey & skim milk). Is that doing anything for me - good or bad?Pretty much always run first thing in the AM on an empty stomach. TIA

I'd say that's doing you good. The general recommendation is to refuel within 15-30 minutes of a workout, and including protein as part of that refueling is helpful. "In" before one of the gang encourages you to sign up for a race. Staying in shape is a valid goal; if you're focused and consistent without the motivation of a race, that's fine!

 

[meeka]

Well I thought I was feeling better. Saturday I brought my wife and 2 oldest boys to a Twins/Tigers game at the Dome and already had a headache on the way to the game. My 3 year old was no picnic at the ball game and even though we left a bit early my head was pounding on the way to the car. I took some headache medication when I got home and laid down for a half hour before we went to the in-laws to get ready for the fire works. My headache was all but gone at that point.

I had plans to run 10 miles at 6:30 in the am with my marathon partner, so I set the alarm to wake up early. I woke up with a headache and had a light breakfast and then took my temp. 100.8. I took to Asprin and took off to meet my friend. The first 2 miles were murder, but after that my head felt fine. Not having a energy gel pack was my next mistake. I was dragging pretty bad the last 2 miles, but even though we ran/walked it we finished under 1:40. It would have been quicker if I was not so sluggish.

I got home and showered and was pretty beat. I layed down since my kids were taking a morning nap since then got to bed so late on the 4th. I did not leave bed the rest of the day. I got out of bed long enough on Monday to visit the doctor, and spend all day yesterday in bed as well. Today is my first decent day. I am work for a couple of hours, and have been up and about most of the day without feeling to bad. I hope I am recovering.

I guess sometimes when you try to HTFU you just end up doing something stupid.

 

[gruecd]

I guess sometimes when you try to HTFU you just end up doing something stupid.

Been there, done that.

 

[gruecd]

Interesting article from today's WSJ: Fast Times for Jobless Runners

 

[gruecd]

OK, tri-man, among your responsibilities as host when I visit next month for the RNR Half is to make sure that I get downtown to experience this.

 

[2Young2BBald]

Question for you running gurus. I generally run 5 miles 3-4 times per week. Just to stay in shape, don't run races. For the last couple of months immediately after my runs I drink a whey protein shake (whey & skim milk). Is that doing anything for me - good or bad?

Pretty much always run first thing in the AM on an empty stomach. TIA

I'd say that's doing you good. The general recommendation is to refuel within 15-30 minutes of a workout, and including protein as part of that refueling is helpful. "In" before one of the gang encourages you to sign up for a race. Staying in shape is a valid goal; if you're focused and consistent without the motivation of a race, that's fine!

Damn you, way to take away my opportunity to post.As for running on an empty stomach, I can't do it. I'll bonk quick without fuel. If you are not dying during your runs, go for it as it works for you. As for the shake, it's a real good plan. In fact, it is probably a real good reason you can run 4 days a week without being sore as the protein helps with recovery. My wife is a huge post-run shake fun too, I prefer a meal. I wouldn't change a thing.

 

[tri-man 47]

OK, tri-man, among your responsibilities as host when I visit next month for the RNR Half is to make sure that I get downtown to experience this.

You've now seen it, so what's more to see?? Better, we'll stand down below with some binoculars/telescope and look up at the ladies. :sharkmove:

 

[Sammy3469]

While I'm thinking about it I needed to ask a bike tire question. Sometime last week I managed to cut my tire. The cut is on the cornering edge and is a tad over 1/4" long. I can see the casing at the bottom of the cut. It is fully inflated right now and appears ok otherwise. What is the consensus on when a cut is big enough to necessitate a new tire?

I'm still hoping one of you has some real world knowledge here and can help out with some advice...

Depends on the quality/type of rubber and casing of the tire you have and the type of tubes you're running (I know not the answer you want), but at some point you will get some debris in there cornering and get a flat. Tires can absorb a lot (especially some of the kevlar ones), but once they're compromised like that, its only a matter of time. In any case once you get you're first flat, you'll know its time to change, and I certainly wouldn't go out on any long rides without spare tubes and something to inflate them.

 

[BassNBrew]

While I'm thinking about it I needed to ask a bike tire question. Sometime last week I managed to cut my tire. The cut is on the cornering edge and is a tad over 1/4" long. I can see the casing at the bottom of the cut. It is fully inflated right now and appears ok otherwise. What is the consensus on when a cut is big enough to necessitate a new tire?

I'm still hoping one of you has some real world knowledge here and can help out with some advice...

Sorry for not commenting before. I weigh 215. Last week I hit speeds in excess of 45 mph and based on the pics I posted, it's a long way down. New tires are cheaper than health or life insurance. Basically I'm not the best person to ask. My girlfriend put 10,000 miles on her last tires, rode them all the way to the cords and then some without a problem. It really comes down to how much risk you can accept.

 

[Sand]

Thanks for the answers Sammy and BnB. They are Michelins (Lithion) which the reviews say have good rolling resistance and a tough casing. Your notes about "now it is a matter of time" are well taken and I probably need a backup set in case these give problems. I may just do a race in a month, so perhaps something pristine is a good idea - Pricepoint has Hutchinson Fusion2's on sale right now. Those get great reviews.

I do have spare tubes and a pump on the bike, so I do have that covered.

 

[gruecd]

OK, tri-man, among your responsibilities as host when I visit next month for the RNR Half is to make sure that I get downtown to experience this.

You've now seen it, so what's more to see?? Better, we'll stand down below with some binoculars/telescope and look up at the ladies. :sharkmove:

I like the way you old guys think. Must be all those years of accumulated wisdom. Did an easy 5-miler last night, ending at the gym. Did some bicep and core work, and then walked the two miles home. Meeting a buddy of mine tonight to run 10 miles, then a good night's sleep before jumping in the car tomorrow morning for the trip to St. Louis.

Looking forward to the weekend, but still really not sure how I'm going to attack the race. I know for sure that I'm going to do four miles beforehand so that I hit my scheduled 17 for the day. Beyond that, just gonna wait and see how hot and humid it feels and roll with the punches. Not going to let a mid-season race mess up my marathon training, that's for sure!

Not sure if I'll get a chance to post tonight or not, so just in case.....

tri-man and wraith - Good luck in the 10K this weekend. Go get those age-groupers!

2Young - Good luck in the tri. You're gonna kill it.

Poppa - Have fun in Baraboo. Do what you do.

 

[tri-man 47]

Thanks, gruecd ...you have a great race, too.

A nice 5 miles this morning with 5 x 400 (@ 90 sec) on the track. By the last 400, I was really in a nice rhythm where I could feel my foot strike on the ball of the foot with an easy roll to the heel and a solid push-off ...sweet stuff.

 

[Giant Wooden Badger]

Question for you running gurus. I generally run 5 miles 3-4 times per week. Just to stay in shape, don't run races. For the last couple of months immediately after my runs I drink a whey protein shake (whey & skim milk). Is that doing anything for me - good or bad?

Pretty much always run first thing in the AM on an empty stomach. TIA

I'd say that's doing you good. The general recommendation is to refuel within 15-30 minutes of a workout, and including protein as part of that refueling is helpful. "In" before one of the gang encourages you to sign up for a race. Staying in shape is a valid goal; if you're focused and consistent without the motivation of a race, that's fine!

Damn you, way to take away my opportunity to post.As for running on an empty stomach, I can't do it. I'll bonk quick without fuel. If you are not dying during your runs, go for it as it works for you. As for the shake, it's a real good plan. In fact, it is probably a real good reason you can run 4 days a week without being sore as the protein helps with recovery. My wife is a huge post-run shake fun too, I prefer a meal. I wouldn't change a thing.

Thanks, guys. Figured the protein was a good idea. Seemed like it would help with the breaking down of muscle since I'm not eating anything beforehand.For some reason I prefer to run on an emtpy stomach. Probably couldn't race that way but because I don't race I'm not really concerned about my time so I don't have any issues there.

Didn't think about the soreness factor. Now that you mention it, I do think my general soreness has disappeared since starting the protein thing. Nice.

 

[pigskinliquors]

Pricepoint has Hutchinson Fusion2's on sale right now. Those get great reviews.

I have Fusion2's on my tri-bike, and really like them = great tire for the price. re: eating in the morning; I take one gel prior to am workouts; and try to get some protein in me within an hour of completion. Usually a couple egg-whites, and/or whey protein shake. My mini-update: I'm still running every other day, with some swims and bike rides mixed in on off days. Today I had a nice 25 mile bike ride (lots of wind) followed by a slow 400 yard swim. All of my runs have been between 6 and 8 miles, as the heat down here has been pretty spectacular. I actually enjoy training in it, as I know it will pay off in the Fall, when the temps get cooler. Today we should have hit 105 (record high), and there is no end in sight. Our lows have been 78'ish and very humid, and it has been hitting 90 by 9 am. Good times. I'm still proudly carrying an extra 8 lbs. and with the social calendar for the rest of the month, I'm only hoping to keep it right here. Happy training everyone!

 

[Sand]

Pricepoint has Hutchinson Fusion2's on sale right now. Those get great reviews.

I have Fusion2's on my tri-bike, and really like them = great tire for the price.

Thanks for the recommendation.I'm sore as all hell today. Did my typical 5K run, but at the track. Did 250yds sprint/250 yds jog as some interval training to build leg strength and speed. After that I hopped into the pool and swam a relatively easy mile. On the last 50 of the swim both calves decided to start locking up - I quickly got out and got them loose before they truly cramped up. This morning I can feel the run workout from hip muscles all the way down through my feet (feet probably the worst). I definitely got my legs out of their comfort zone. Funny enough I was running the intervals in a total time faster than my typical steady state pace - weird.

 

[2Young2BBald]

2Young - Good luck in the tri. You're gonna kill it.

Back at'cha. Must have missed a post or two, what is taking you to MO, other than the race (or is it just the race)? I look forward to reading about another thrashing.Bringing up reading, Poppa, for another COOL write up. Say hi to the Head Goat for me.

Tri-Man hope you grab another Woody!!! (Wraith, maybe he'll let you touch his Woody if he gets one)!

There are chances of rain and storms for my tri on Saturday. Likely, it'll become a Du if the weather is bad which would disappoint me as, call me crazy, I REALLY want to swim. I would have never thunk it that I'd be geeked about the swim part of a tri, but I want to get after it.

I LOVE when there are a bunch of race reports in a weekend!!!!

 

[tri-man 47]

There are chances of rain and storms for my tri on Saturday. Likely, it'll become a Du if the weather is bad which would disappoint me as, call me crazy, I REALLY want to swim. I would have never thunk it that I'd be geeked about the swim part of a tri, but I want to get after it.I LOVE when there are a bunch of race reports in a weekend!!!!

Hope you get to do the tri, and hope it goes great!!! Man, I still remember when you were just starting to swim. You've come far, 'young' jedi.Ditto on the last (regarding multiple race reports)! We face likely storms as well. It could turn part of our race into a real mudfest, which would be fun, though much of it is crushed limestone. Wraith ...see you around 7:30 am.

 

[gruecd]

Must have missed a post or two, what is taking you to MO, other than the race (or is it just the race)? I look forward to reading about another thrashing.

A good friend of mine lives in Memphis. We've always talked about meeting up someplace to run a half, and this one just happened to work out. It's also All-Star weekend, and while we won't be attending any of the "official" festivities, I'm sure the city will be buzzing.As far as the race itself, it's gonna be hot as hell, so I probably won't even "race" it. I know I'm scheduled for a 17-mile long run this weekend, so I'll definitely be doing a 4-mile "warm-up" beforehand. Beyond that, I'm just gonna roll with the punches. Might even just pace my buddy. In any case, I'm not taking a computer, so you guys probably won't see my race report until LATE Sunday night. But I will probably post my results on Facebook.Have a great weekend, everyone! Whether you're racing or training, kick some ###, remember to HTFU, and I'll catch everybody next week!

 

[prosopis]

Must have missed a post or two, what is taking you to MO, other than the race (or is it just the race)? I look forward to reading about another thrashing.

A good friend of mine lives in Memphis. We've always talked about meeting up someplace to run a half, and this one just happened to work out. It's also All-Star weekend, and while we won't be attending any of the "official" festivities, I'm sure the city will be buzzing.As far as the race itself, it's gonna be hot as hell, so I probably won't even "race" it. I know I'm scheduled for a 17-mile long run this weekend, so I'll definitely be doing a 4-mile "warm-up" beforehand. Beyond that, I'm just gonna roll with the punches. Might even just pace my buddy. In any case, I'm not taking a computer, so you guys probably won't see my race report until LATE Sunday night. But I will probably post my results on Facebook.Have a great weekend, everyone! Whether you're racing or training, kick some ###, remember to HTFU, and I'll catch everybody next week!

Go get em

 

[Keggers]

I LOVE when there are a bunch of race reports in a weekend!!!!

I was thinking the same thing...then realized that I won't be one of those giving a race report...only reading them. Good luck to everyone this weekend!

 

[IvanKaramazov]

I had an 18-miler scheduled today and had to do it on the track because of high winds. I finished with no walking (aside from water breaks) so this was a big confidence-builder for me. My last two long runs haven't been so great, but this one was comparatively easy.

I'm a little disappointed in my time (about 3:08), but I'm at the point where the most realistic goal for me is just to finish the marathon without walking. When I originally started training for this thing, I thought a 4:00 marathon would be a good goal, but now I realize that that's completely unrealistic for me. A 9:09 mile is like walking if I'm only doing 3-5 miles, and I could definitely sustain that over a half; there's no doubt in my mind at all that I could crack 2:00 in a half-marathon. But on training runs I have a very difficult time even maintaining a 10:00 pace once I get past 15 miles or so, and obviously I fell short of that pace on this run. I could have picked up the pace somewhat on the last few miles, but it would have been like maybe speeding up to 9:30 or so, and that would have felt like a full-blown sprint at that point. There is absolutely no way I could have done the last 3 miles or whatever at 9:09.

This was the longest run I've done so far, and it's the second-longest run in my program (with a 20 miler scheduled in two weeks). The pain in my legs when I finished this run is hard to describe. I could have gone a couple more miles if I hadn't stopped, but once I came to a full stop my legs were somewhere between excruciating pain and pins-and-needles numbness. I tried the ice bath thing, but I couldn't handle the cold. Little Ivan in particular seemed to be screaming "WTF?! What did I ever do to deserve this, you #######?!"

This experience has definitely increased my respect for people who do distance running. Not that I thought it was easy before or anything, but turning in a respectable time is much harder than I thought it was going to be.

This was me two years ago when my ### was a wad of cookie dough. Like a lot of inexperienced runners, I made the mistake of trying to jump straight from the 5K to the marathon. In October 2006, the lonest distance I had ever run continuously was 4 miles, and now six months later here I am wondering why its so hard to maintain pace on runs four times that distance. :facepalm:The reason why I went back to review this post is because last week I knocked down 14 miles at 8:53, and this morning I did 15 and came in at exactly 8:53 again. Both those runs featured decent reverse splits as well, with the first half around the 9:00 mark and the second half in the 8:40s. During my initial foray in distance training, there is absolutely no way I could have reverse-splitted a 15 mile run unless I just walked the first half. Since then, I've had two years of doing at least an 8-miler every week, usually 10+. It's amazing how big a difference that makes in terms of strength as you build up mileage.

I couldn't have run any further today because I was about to pass out / throw up due to the weather (80 degrees and not a cloud in the sky -- if this run had been any longer I would have had to cut it short because I don't feel like waking up in the ER). Had it been a nice crisp October afternoon, though, I could have gone a few more miles at that pace. I'm really happy with the state of my training at this point. My wife and I are tentatively planning on doing the Twin Cities marathon in 2010, and based on my experience recenty I'm thinking that marathon training is going to be a lot easier the next time around.

So for tomorrow's recovery run, my wife and son and I are all signed up for a local 5K. I'm not badass enough to go out do a "real" 5K the day after a long run, so I told my son I would run with him. He's 10 and this is his first race, so it should be a fun, easy family activity.

 

[BassNBrew]

Giddy up. Registared for the Piedmont Omnium Sprints (sponser by Hooters) tomorrow nite. Word is the Hooters gals will be holding us up at the start...look forward to some 110 chick trying to keep me steady on a bike.

Will be racing in the CAT 4/5 designation. Looks like 50+ in this field. Off to study the Cavendish footage.

 

[tri-man 47]

So for tomorrow's recovery run, my wife and son and I are all signed up for a local 5K. I'm not badass enough to go out do a "real" 5K the day after a long run, so I told my son I would run with him. He's 10 and this is his first race, so it should be a fun, easy family activity.

Neat report, with a great ending here!!! Good luck to your son. If you run with him, you'll be able to keep him under control that first half mile when first timers tend to just take off.

 

[wraith5]

tri-man and wraith - Good luck in the 10K this weekend. Go get those age-groupers!

Thanks, GB. It's nice to feel remembered...

Tri-Man hope you grab another Woody!!! (Wraith, maybe he'll let you touch his Woody if he gets one)!

Last time he kicked me and told me to "get my own" when I tried to touch it, but a guy can dream.

We face likely storms as well. It could turn part of our race into a real mudfest, which would be fun, though much of it is crushed limestone. Wraith ...see you around 7:30 am.

I'll be there. Personally I'm hoping the rain holds off, but either way it'll be a lot of fun!

 

[2Young2BBald]

So for tomorrow's recovery run, my wife and son and I are all signed up for a local 5K. I'm not badass enough to go out do a "real" 5K the day after a long run, so I told my son I would run with him. He's 10 and this is his first race, so it should be a fun, easy family activity.

Awesome, just don't do what I did with my son on his first race, don't over-coach. I was having a ball running with my son giving him top notch advice (I thought), but what I was really doing was annoying him almost the whole way. Keep it to encouragement and save the coaching for another day. Hopefully they'll have pictures being taken and you can get a finish line shot of the two of you. ENJOY!!!!!

 

[DolphinsPhan]

nice easy 9 miler this morning. Cut a minute per mile off of my pace from when I ran my last 9 miler 4 weeks ago...avg HR bpm was lower too. Amazing being able to track and analyze data throughout a training program.

Anyone have good advice on buying light weight "running" sunglasses? They need to be able to support prescription lenses for me. I hear Oakleys are pretty good...TIA.

 

[IvanKaramazov]

So for tomorrow's recovery run, my wife and son and I are all signed up for a local 5K. I'm not badass enough to go out do a "real" 5K the day after a long run, so I told my son I would run with him. He's 10 and this is his first race, so it should be a fun, easy family activity.

This ended up being quite a hoot. We ran together the whole way and finished at 28:50, so it was a nice easy recovery for me, and my son had a blast. I wore my garmin, so he always new exactly how far we had gone and much further we had to go. At first I thought he was starting to wear down a bit at the halfway mark, but we did the last mile under 9:00, so he actually finished strong. With about a quarter mile left to go, he turned to me and said "Hey dad, let's try to pass the lady in yellow shorts up ahead." It's awesome that he instinctively recognizes the appeal of picking people off at the end.

 

[2Young2BBald]

So for tomorrow's recovery run, my wife and son and I are all signed up for a local 5K. I'm not badass enough to go out do a "real" 5K the day after a long run, so I told my son I would run with him. He's 10 and this is his first race, so it should be a fun, easy family activity.

This ended up being quite a hoot. We ran together the whole way and finished at 28:50, so it was a nice easy recovery for me, and my son had a blast. I wore my garmin, so he always new exactly how far we had gone and much further we had to go. At first I thought he was starting to wear down a bit at the halfway mark, but we did the last mile under 9:00, so he actually finished strong. With about a quarter mile left to go, he turned to me and said "Hey dad, let's try to pass the lady in yellow shorts up ahead." It's awesome that he instinctively recognizes the appeal of picking people off at the end.

WOW, sub 30 at age 10 for the kiddo, nice

 

[2Young2BBald]

Well that was easy :X Sprint Tri, ½ mile Swim, 11 Mile Bike, 3 Mile Run. Cliff's Notes: Finished 4th in my AG, only 4 stinking seconds out of 3rd

The storms held off for the swim, but this was my 1st "Big" Lake swim when there was a chop. For whatever CRAZY reason, they didn't do wave starts and threw everyone in the water at once. It was a cluster and the washing machine was in full effect. Couple this with little waves and some tiny white caps, I couldn't spot for crap on the way out (out & back course). I must have swum and extra 50 to 75 yards on the ¼ mile out. At the turn things improved and I did some sweet drafting, catching 2 long drafts. It was a HAUL from the beach, up a flight of stairs and down a road a bit to T1. I was 6th in my AG in the swim. Decent transition of 1:39.

Then came the rain about a ½ mile in on the bike. Miles 3, 4 & 5 were on fresh asphalt and the oil in the mix was slick. After this fresh pavement, the ruts in the road were pooled with water and it was a DOWNPOUR (I am a little surprised they didn't suspend things as there were a few bolts of lightening and thunder during the ride). You had to ride on the top side of the ruts to avoid pushing through the water and the drops hurt like hell. Ended up just under 20 MPH for 7th in my AG. Destroyed T2 in 39 seconds WITH a shoe change and a rather long transition area.

I was on a mission on the run and the rain continued to come down. I forgot the Rolaids last night and my calves were starting to twinge but I was able to run it out. It was a bear to breathe too with 100% humidity. I couldn't get a whole lot of air. They did not mark us up, so I couldn't tell if I was chasing down guys in my AG or not. Even if I had known they guy 4 seconds ahead of me was in my AG, I don't think I could have caught him with a sprint. I ended up 3rd in my AG on the run, running 7:29 MM and ran the last mile Sub 7:00!

I'd be lying if I said I wasn't ###### about just missing the podium. But, under crap conditions I am VERY happy with how I got it done. My wife was a trooper coming out to watch me. She was soaked, but I could still hear her cheering for me at each transition and the end.

Next up, next weekend, it's the kids that grab the spotlight doing their 1st kid's tri. You know those dorky parents who wear matching shirts with their kid's names, holding up posters and maybe even ringing cow bells? I'm thinking that might be us next weekend .

for more recaps from this weekend.

 

[prosopis]

Well that was easy :X Sprint Tri, ½ mile Swim, 11 Mile Bike, 3 Mile Run. Cliff's Notes: Finished 4th in my AG, only 4 stinking seconds out of 3rd

The storms held off for the swim, but this was my 1st "Big" Lake swim when there was a chop. For whatever CRAZY reason, they didn't do wave starts and threw everyone in the water at once. It was a cluster and the washing machine was in full effect. Couple this with little waves and some tiny white caps, I couldn't spot for crap on the way out (out & back course). I must have swum and extra 50 to 75 yards on the ¼ mile out. At the turn things improved and I did some sweet drafting, catching 2 long drafts. It was a HAUL from the beach, up a flight of stairs and down a road a bit to T1. I was 6th in my AG in the swim. Decent transition of 1:39.

Then came the rain about a ½ mile in on the bike. Miles 3, 4 & 5 were on fresh asphalt and the oil in the mix was slick. After this fresh pavement, the ruts in the road were pooled with water and it was a DOWNPOUR (I am a little surprised they didn't suspend things as there were a few bolts of lightening and thunder during the ride). You had to ride on the top side of the ruts to avoid pushing through the water and the drops hurt like hell. Ended up just under 20 MPH for 7th in my AG. Destroyed T2 in 39 seconds WITH a shoe change and a rather long transition area.

I was on a mission on the run and the rain continued to come down. I forgot the Rolaids last night and my calves were starting to twinge but I was able to run it out. It was a bear to breathe too with 100% humidity. I couldn't get a whole lot of air. They did not mark us up, so I couldn't tell if I was chasing down guys in my AG or not. Even if I had known they guy 4 seconds ahead of me was in my AG, I don't think I could have caught him with a sprint. I ended up 3rd in my AG on the run, running 7:29 MM and ran the last mile Sub 7:00!

I'd be lying if I said I wasn't ###### about just missing the podium. But, under crap conditions I am VERY happy with how I got it done. My wife was a trooper coming out to watch me. She was soaked, but I could still hear her cheering for me at each transition and the end.

Next up, next weekend, it's the kids that grab the spotlight doing their 1st kid's tri. You know those dorky parents who wear matching shirts with their kid's names, holding up posters and maybe even ringing cow bells? I'm thinking that might be us next weekend .

for more recaps from this weekend.

Thats awesome. Very cool that your wife is there to support you.

 

[prosopis]

So for tomorrow's recovery run, my wife and son and I are all signed up for a local 5K. I'm not badass enough to go out do a "real" 5K the day after a long run, so I told my son I would run with him. He's 10 and this is his first race, so it should be a fun, easy family activity.

This ended up being quite a hoot. We ran together the whole way and finished at 28:50, so it was a nice easy recovery for me, and my son had a blast. I wore my garmin, so he always new exactly how far we had gone and much further we had to go. At first I thought he was starting to wear down a bit at the halfway mark, but we did the last mile under 9:00, so he actually finished strong. With about a quarter mile left to go, he turned to me and said "Hey dad, let's try to pass the lady in yellow shorts up ahead." It's awesome that he instinctively recognizes the appeal of picking people off at the end.

Awesome.I really enjoyed your post above about the 18 miles. I am not at that point yet but I hope to be. Yesterday as I was doing 3.5 before work I got to thinking about how 1 year ago I could not run a block and there I was running 3.5 miles before showering and going to work. I am amazed at how if you just keep at it no matter what you will improve. The couch to 5k program was super at teaching this lesson.I was hoping to do 6.5 today but I had a few to many beers last night and I woke up to late. I think we are supposed to hit 112 degrees here today. Part of me wants to run in that just to say I did and prove I can run in that. On the other hand I am thinking that might land me in the hospital. I may just hit the Y treadmills. Congrats on running with your son.

 

[2Young2BBald]

So for tomorrow's recovery run, my wife and son and I are all signed up for a local 5K. I'm not badass enough to go out do a "real" 5K the day after a long run, so I told my son I would run with him. He's 10 and this is his first race, so it should be a fun, easy family activity.

This ended up being quite a hoot. We ran together the whole way and finished at 28:50, so it was a nice easy recovery for me, and my son had a blast. I wore my garmin, so he always new exactly how far we had gone and much further we had to go. At first I thought he was starting to wear down a bit at the halfway mark, but we did the last mile under 9:00, so he actually finished strong. With about a quarter mile left to go, he turned to me and said "Hey dad, let's try to pass the lady in yellow shorts up ahead." It's awesome that he instinctively recognizes the appeal of picking people off at the end.

Awesome.I really enjoyed your post above about the 18 miles. I am not at that point yet but I hope to be. Yesterday as I was doing 3.5 before work I got to thinking about how 1 year ago I could not run a block and there I was running 3.5 miles before showering and going to work. I am amazed at how if you just keep at it no matter what you will improve. The couch to 5k program was super at teaching this lesson.I was hoping to do 6.5 today but I had a few to many beers last night and I woke up to late. I think we are supposed to hit 112 degrees here today. Part of me wants to run in that just to say I did and prove I can run in that. On the other hand I am thinking that might land me in the hospital. I may just hit the Y treadmills. Congrats on running with your son.

How far away is the Y? Could you grab a water bottle, run there, treadmill run a bit to "cool off" and run/walk back? Think about it this way, the more beer you sweat out, the more you can drink tonight.

 

[prosopis]

So for tomorrow's recovery run, my wife and son and I are all signed up for a local 5K. I'm not badass enough to go out do a "real" 5K the day after a long run, so I told my son I would run with him. He's 10 and this is his first race, so it should be a fun, easy family activity.

This ended up being quite a hoot. We ran together the whole way and finished at 28:50, so it was a nice easy recovery for me, and my son had a blast. I wore my garmin, so he always new exactly how far we had gone and much further we had to go. At first I thought he was starting to wear down a bit at the halfway mark, but we did the last mile under 9:00, so he actually finished strong. With about a quarter mile left to go, he turned to me and said "Hey dad, let's try to pass the lady in yellow shorts up ahead." It's awesome that he instinctively recognizes the appeal of picking people off at the end.

Awesome.I really enjoyed your post above about the 18 miles. I am not at that point yet but I hope to be. Yesterday as I was doing 3.5 before work I got to thinking about how 1 year ago I could not run a block and there I was running 3.5 miles before showering and going to work. I am amazed at how if you just keep at it no matter what you will improve. The couch to 5k program was super at teaching this lesson.I was hoping to do 6.5 today but I had a few to many beers last night and I woke up to late. I think we are supposed to hit 112 degrees here today. Part of me wants to run in that just to say I did and prove I can run in that. On the other hand I am thinking that might land me in the hospital. I may just hit the Y treadmills. Congrats on running with your son.

How far away is the Y? Could you grab a water bottle, run there, treadmill run a bit to "cool off" and run/walk back? Think about it this way, the more beer you sweat out, the more you can drink tonight.

Good idea but the Y is a good 15 miles or so away. When we first moved out here to the middle of the desert there was nothing near us. Society is slowly creeping towards us though.

 

[IvanKaramazov]

Well that was easy :X Sprint Tri, ½ mile Swim, 11 Mile Bike, 3 Mile Run. Cliff's Notes: Finished 4th in my AG, only 4 stinking seconds out of 3rd

Ouch. :(

After this fresh pavement, the ruts in the road were pooled with water and it was a DOWNPOUR (I am a little surprised they didn't suspend things as there were a few bolts of lightening and thunder during the ride).

Ouch :(

Next up, next weekend, it's the kids that grab the spotlight doing their 1st kid's tri. You know those dorky parents who wear matching shirts with their kid's names, holding up posters and maybe even ringing cow bells? I'm thinking that might be us next weekend .

 

[IvanKaramazov]

Yesterday as I was doing 3.5 before work I got to thinking about how 1 year ago I could not run a block and there I was running 3.5 miles before showering and going to work. I am amazed at how if you just keep at it no matter what you will improve. The couch to 5k program was super at teaching this lesson.

Yeah, it's sweet every once in a while to reflect on the progress you've made over time. Nice job.

 

[tri-man 47]

His name is Paul. Not tall, like me, but he has a sinewy build and dare I say, due to some tri training, even a slightly chiseled body. His hair is wavy and blond - natural, dyed? Maybe it doesn't matter. At an earlier event, I noticed at the end that he had a woody that was bigger than mine. I wanted what he had. So today, I spotted him before the event began and sidled up behind him. It was a warm and steamy morning, and I could already see the sweat beading on the back of his neck. We took off with many others for the trails into the woods. I followed him closely for one mile, two miles. Our breathing became labored in the heat and humidity. Two young ladies were near us as well, but we didn't care. It was all about our woodies. Alas, as we continued on, he started to surge. I could not respond. By the end, he again walked away with the biggest woody. Tiring from the early effort, I had let another man of my age run by me, so I ended up tired, alone, and with the smallest woody. I would have liked to have finished stronger. Maybe it doesn't matter. In the end, I had my woody to accompany me all the way home. I keep my woodies in the basement - my wife doesn't like to see them around the house very much. Maybe it doesn't matter.