Ran a 10k in June (3 Viewers)

[pigskinliquors]

I ran a 20 and a 22 prior to the marathon, then that 26.2 at the end of July. Following that, I ramped back up in August and did an 18 and then a 24 miler, with the 24 spot coming 3 weeks prior to the race. Final two weeks were a 15 miler at altitude, and then 11 last weekend.The key for me, and something I learned after struggling more than expected in the road marathon, was the whole specificity of training thing. Every long run, and all but a couple of my runs in total during that 7 weeks, were on trails with a lot of hill climbing. I spent time walking up hills, and running down them. And my 24 mile run I had an idea of how many miles I wanted to do, but more importantly was getting at least 5 hours of time on my feet, moving the whole time, and just figured I'd end up with 23-25 miles at the end of that. I even worked in sitting down for a minute or two, and then getting up and running again, knowing that might happen at some point during the race (good thing, eh?). That run gave me a ton of confidence.Just wish I had tried some potato chips 4 hours into a training run at some point, so I would've known not to do it during the race! Sounded like such a good idea at the time - starch and salt, just what I need, right? But I forgot about the fat part. My stomach sure didn't. And as someone pointed out afterward, being up over 7000' at the time might've had something to do with it as well.

Thanks for the info Duck! I'm on pace to get a 19 and 21 or possibly a 20 and 22 at most. I will also have trouble getting "real-time" on trails. We have excellent trails in our neighborhood (narrow, mucky, wooded), but they aren't for long stretches, and don't include any elevation changes (my run will). I'll be adding some hill-repeats as the weather starts to cool down, but it's unrealistic to do it until then. I guess all I can do is all that I can between now and the starting gun going off. FWIW: Similar to Poppa, it will be in the dark (6 am) where the desire us to have headlamps on, but don't plan on wearing one

 

[2Young2BBald]

Is it wrong that it makes me want to try an ultra?!?

Duck inspires you.Teri Hatcher inspires me (she recently did a sprint tri).

To each his own.

That second picture is truly outstanding. Nice find.

See, I KNEW that good swimmers always shave before a race!

for finding just the right thing to post. The first 317 things that popped in to my head that I wanted to post would have caused a certain banning. DAMN.

 

[2Young2BBald]

I did the coolest thing today. I had to head about an hour and a half north of home this morning for an appointment in the middle of no where. When I Googled up my map, I noticed the State Rec Area on the far right of the map that is hosting the tri I am doing on Saturday. So, last night I put my running and swimming gear in the car in case I had time to take lunch over there. Time was on my side today and I headed over. Six bucks got me access to a very nice state park. The lake is a motor free lake and the only people on it were me swimming and two guys in a small fishing boat.

I swam for almost 25 minutes and found that beyond the swimming area at the beach it is VERY weedy AND there are VERY BIG fish swimming around. I have never had the opportunity to swim like this and I was amazed that the fish didn't scatter as I was swimming around them. I think they spooked me a lot more than I spooked them. It was far and away the most peaceful swim I have ever had. I purposely swam through some of the weeds as I have no doubt I'll encounter some on race day.

I then slipped on my shoes and went for a run on what I thought was the race course. Its a trail run and there are trails everywhere. Well, I ran on about 1/2 the course, but got a great feel for the trails. Its a hilly sucker and I am excited to be racing on dirt. When I was done, I walked back down to the lake, took a seat in the water and cooled off. This time, the lake was all mine and I soaked in how lucky I am.

Before I left the park, I drove the entire bike course. This is going to be a crusher. The events web site strongly suggests against folks using tri (TT) bikes due to the tight and sweeping hills. Making this tougher, this is an out and back course on a rather narrow road, with not the best pavement. I just replaced the front tire on my bike (went with Kevlar side walls). MY LBS found a slit in the tire and tube rub or puncture that my guy thinks was likely caused by a bashing by the mountain bike next to me at Saturday's event. He was all but sure the tire had to be going down the enitre Oly bike ride .

I also missed the entry to the park my 1st time by and drove about 4-miles out of the way before I frgure out I goofed. I am a wreck on race days, in part as I stress about getting there on time. Being there today will hopefully help me sleep a bit better on Friday Night.

 

[tri-man 47]

ETA: According to AcronymFinder.com, that could also stand for Extended Reach Drilling, but I doubt that's a phrase that any of you guys are using!

But you've met my wife ...

 

[Poppa]

Similar to Poppa, it will be in the dark (6 am) where the desire us to have headlamps on, but don't plan on wearing one

Small hand-held flashlight'll do just fine. Come sun-up throw it away or stash it in your CamelBak...BTW - none of my 'training' runs are longer than an hour or so anymore.(Hmmmm...course I have no speed either!)8:18 for this last 50k - just so you can gauge...

 

[2Young2BBald]

I've been harboring this crazy dream that I could do my first race (Saturday's 5k) in 22 minutes - a 7:05 pace. Not really basing this goal on anything except that when I did my "Test Race" 3+ weeks ago, I ran it in 23:02. However, nothing in the intervening weeks has really showed me that I have the speed to suddenly go so fast. So today in my tempo run, I basically decided to see how fast I could run the mile that came up from 1.5 to 2.5 in my 4-mile run. After doing the first 1.5 at an 8.23 pace, I hauled tail and did the mile in 7:02. I then dragged home the last 1.5 miles at an 8:30 pace.Not so sure about that 22:00 goal now -- felt pretty spent after one mile at that pace. How do you pick a goal? Should I even bother? I just want to do better than that test 23:02 and am not sure how much better is realistic.

Its good to have goals, its better to have dreams. I'd skip the doubt and just focus on what you can do to be successful on race day. Study the course, or even better, run or drive it. Decide where "go time" begins where you start to pick off other runners. You've already trained more than most, go show what it means. For me, there is a moment about 30 seconds before the gun goes off where I say to myself "this is mine". I look at the ground, get a bit mad and say to myself lets go get it. For this weekend, I taught my daughter the idea of being "a race of one". She was SO concerned about other racers on the bike passing her, say "on the left", etc. I told her, her space is HER SPACE, you own go as fast as you can in your space. Respect others, but go get it in your space.Go find your space on race day, you own it. Sub 22, sure it can happen.

 

[gruecd]

As I mentioned this morning, I'm not really a big fan of long intervals, so I wasn't really looking forward to tonight's workout--10 miles including 4 x 1200M w/2-minute jogs. Regardless, I didn't want to run in the heat, so I waited until almost 7:00 before heading out. Was shooting for sub-4:40 on the intervals, which would put me solidly within McMillan's prescribed range for 3:05-3:08 marathoners. Did almost 4 miles as a warm-up, then hit the intervals in 4:35, 4:37, 4:36, and 4:37 before finishing out the remaining 2.5 miles as a cool-down. As much as I hate doing them, it always feels great when they're done. Double recovery runs on tap for tomorrow, then 10 GA on Thursday.

Have a great night, everybody!

 

[BassNBrew]

Almost a puke fest tonite in the studio.

11 minute interval - 4 min @ 80%/240 watts, 5 min @ 85%/255 watts, 2 min @ 90%/270 watts

5 min recovery

Repeat 11 min interval

5 min recovery

Ten 1 minute intervals w/ 1 min recovery at 120-140%/360 to 420 watts, last one was done at 500 watts. My threashold HR is 167. These ten intervals pushed me to 175 and I'd recover to 165 before starting again.

We'll see how this translates to the track on a couple of weeks.

 

[Sand]

Almost a puke fest tonite in the studio.11 minute interval - 4 min @ 80%/240 watts, 5 min @ 85%/255 watts, 2 min @ 90%/270 watts5 min recoveryRepeat 11 min interval5 min recoveryTen 1 minute intervals w/ 1 min recovery at 120-140%/360 to 420 watts, last one was done at 500 watts. My threashold HR is 167. These ten intervals pushed me to 175 and I'd recover to 165 before starting again. We'll see how this translates to the track on a couple of weeks.

I've got dibs on 31.7 average MPH.

 

[wraith5]

I did the coolest thing today...I swam for almost 25 minutes and found that beyond the swimming area at the beach it is VERY weedy AND there are VERY BIG fish swimming around. I have never had the opportunity to swim like this and I was amazed that the fish didn't scatter as I was swimming around them. I think they spooked me a lot more than I spooked them. It was far and away the most peaceful swim I have ever had. I purposely swam through some of the weeds as I have no doubt I'll encounter some on race day.

Free swims freak me out in so small part because of what you described - I have almost a phobia of running into or stepping on stuff I can't see below the surface. Don't even get me started on "VERY BIG fish..." If I decide to do Tri's in the future, this will be a big thing for me to overcome.

 

[pmbrown_22]

Not much for me to report. I have rested the last two days. Not by my choice yesterday, but we are trying to ween my youngest from the pacifier and he is nto taking it so well. Did not do my 6 miler yesterday and hopefully I have the energy to run tonight?

Duck, great race report and very inspiring run. I would love to try that someday. Eventually I will. Hopefully, my running career is at the beginning and not near the end.

 

[pigskinliquors]

Similar to Poppa, it will be in the dark (6 am) where the desire us to have headlamps on, but don't plan on wearing one

Small hand-held flashlight'll do just fine. Come sun-up throw it away or stash it in your CamelBak...BTW - none of my 'training' runs are longer than an hour or so anymore.(Hmmmm...course I have no speed either!)8:18 for this last 50k - just so you can gauge...

Thanks Poppa! I'll plan on bringing a small flashlight, and will even practice with one on one of my early morning runs. I'm tempted to run the trails in the morning, but one of my neighbors (who's house gives me access to the trails) has wildlife cameras on his property (7 acres) and has pictures that have 50+ wild boar in them. I probably should either run with Tri-man (what beast isn't afraid of him), or carry a knife/BIG stick (AKA Poppa) if I do go in the dark. 2Young: Great that you got to experience the water, trails and road prior to the event and in tranquility. ALL of my best/favorite swims have been on open water, all alone. You also gave great advice pre-race. Regardless of the distance or event, it's just you against you. I always have step 1 being getting to the starting line, and Goal 1 being finishing. My mantra pre-race is "It's go-time!".

 

[Sand]

Free swims freak me out in so small part because of what you described - I have almost a phobia of running into or stepping on stuff I can't see below the surface. Don't even get me started on "VERY BIG fish..." If I decide to do Tri's in the future, this will be a big thing for me to overcome.

Bah. Get out and do some open water swimming. OWS>>>>>>Pool.(No, I' m not saying this to pep you up. OWS is soooo much more fun once you get used to it.)

 

[tri-man 47]

Free swims freak me out in so small part because of what you described - I have almost a phobia of running into or stepping on stuff I can't see below the surface. Don't even get me started on "VERY BIG fish..." If I decide to do Tri's in the future, this will be a big thing for me to overcome.

Bah. Get out and do some open water swimming. OWS>>>>>>Pool.(No, I' m not saying this to pep you up. OWS is soooo much more fun once you get used to it.)

Absolutely agree! I can remember my recent swim where, as the sun was coming up over the tree line, I could see the sunlight glistening off of my arm as it entered the water. So cool. And the moon was still in view on the western horizen and served as my directional marker as I turned to the side. Equally cool. With OWS, it's just an incredible feeling to get in a rhythm where your strokes are just crank-crank-cranking along and the hips are rotating back and forth. Liquors, trail-run training option #3 is to run with someone that's slower than you. You don't have to outrun the wild boars - you just have to be able to outrun him. ----Another 'big' training week for me. 6 moderate miles yesterday. 12 miles today with 10 miles at 8:00/mile.

 

[pigskinliquors]

Liquors, trail-run training option #3 is to run with someone that's slower than you. You don't have to outrun the wild boars - you just have to be able to outrun him.

----

Another 'big' training week for me. 6 moderate miles yesterday. 12 miles today with 10 miles at 8:00/mile.

at the pace I've been running, it might be difficult to find somebody slower. The Mrs. is certainly slower...

 

[BassNBrew]

Liquors, trail-run training option #3 is to run with someone that's slower than you. You don't have to outrun the wild boars - you just have to be able to outrun him.

----

Another 'big' training week for me. 6 moderate miles yesterday. 12 miles today with 10 miles at 8:00/mile.

at the pace I've been running, it might be difficult to find somebody slower. The Mrs. is certainly slower...

I'm slower which is why I have training in killing beasts bare handed.

 

[2Young2BBald]

I did the coolest thing today...

I swam for almost 25 minutes and found that beyond the swimming area at the beach it is VERY weedy AND there are VERY BIG fish swimming around. I have never had the opportunity to swim like this and I was amazed that the fish didn't scatter as I was swimming around them. I think they spooked me a lot more than I spooked them. It was far and away the most peaceful swim I have ever had. I purposely swam through some of the weeds as I have no doubt I'll encounter some on race day.

Free swims freak me out in so small part because of what you described - I have almost a phobia of running into or stepping on stuff I can't see below the surface. Don't even get me started on "VERY BIG fish..." If I decide to do Tri's in the future, this will be a big thing for me to overcome.

At my size, the fish likely mistook me for one of them and left me alone, you'd now doubt scare them off and not have to deal with them.Oh, and what is this IF crap?

 

[Sand]

Exposing myself to (well deserved) ridicule.

Why are all action shots so dorky?

 

[gruecd]

Double recovery run for me yesterday. Did 4 miles over lunch and another 6 miles last night. Hoping to do 10 sometime later today, then a much-needed SRD tomorrow before 5 on Saturday and 20-21 on Sunday. Then it's taper time, baby!!

 

[pmbrown_22]

Ran 6 last night as this is a step down week for me before i ramp up to my last big week next week. I am really looking forward to that taper. I can't say that I ran great, but just got through it as I was exhausted, but finished and don't feel so bad today. I am finding that when I run at the end of the day I don't have as much energy as I do when I run in the mornings. Something about that morning air around here that really gets me going. Sorry for you guys still having high humidity as that can suck the life out of you, but we are heading into fall now and the mornings are crisp now.

gruecd - It is such a great feeling to have more energy throughout the weeks durning that taper. Almost like you don't know what to do with yourself. You have worked hard and now it is time to relax just a bit.

All - Anyone ran near Cedar Point in Sandusky OH? I am going there next weekend and have to get a 10 and a 20 in. It looks like the main road is 5 miles long which works well for the 10, but the 20 may be a different story. Also how is the main road and is it busy or is it even runable?

 

[SFBayDuck]

Interesting fallout from my race...I've been just exhausted all week. I usually go to bed between 10:30-11:00 every night and get about 7 hours, but the last three nights I've fallen asleep on the couch by 9:30. Three nights of 8-9 hours of sleep in a row, and I'm still feeling exhausted this morning, my wife even commented on how I look really tired today. I suppose it's fairly obvious why I would feel this way, but I am a little surprised that it's lasted more than just a day or two.

I've also been super hungry and have gained a couple of pounds. My buddy who ran it said the same thing, he's up 5! I think my body is giving me the finger and holding on to every damned calorie I can give it after what I put it through.

Otherwise I'm feeling pretty good. I think the massage on Tuesday really helped get rid of all the crap in my upper body, I was really sore in my shoulders, neck, sides, etc, but not anymore. Legs seem to be coming around as well, still a little soreness but not much.

If I can find the energy, I'm hoping to get out for a 5-6 mile easy trail run this afternoon. If I'm not feeling it, I'll give myself another day and do it tomorrow morning.

 

[pigskinliquors]

I suppose it's fairly obvious why I would feel this way, but I am a little surprised that it's lasted more than just a day or two.

Very normal! I typically start to gain some weight during taper, than put on some poundage for a good week after an event. All systems are normal!My tiny update: I did a 6 miler today which included 4 hill repeats. The fourth one was a struggle, but I made it with my HR just flying once I got to the top.

 

[wraith5]

I suppose it's fairly obvious why I would feel this way, but I am a little surprised that it's lasted more than just a day or two.

Very normal! I typically start to gain some weight during taper, than put on some poundage for a good week after an event. All systems are normal!

My body does the weight thing on a WEEKLY basis - Thurs or Fri I'm the lightest (194-195), then I do my long run on the weekend and my body starts holding onto water like I'm a camel (198-199). Within a couple / few days I start shedding the extra water and then start the cycle over again. I gotta figure when you do something as extreme as Duck did, it only compounds the same type of process. I also think it's very normal to need a while to recover from any significant (dramatic) increase in exertion. Did a 4 mile tempo with my standard mile warm-up/recovery (I just can't bring myself to leave that part off of my report, since those 2 miles "count" and 6 sounds better than 4!!). Goal was mid-tempo pace at 8:15. 2 miles - 8:12s, HR ave 1732 miles - 7:52s, HR ave 186 overall 8:02 ave. Left it all out there. Passed a woman on a bike right near the end who hollered "great job!" as I passed - that was pretty cool and gave me a little extra kick.

 

[wraith5]

Free swims freak me out in so small part because of what you described - I have almost a phobia of running into or stepping on stuff I can't see below the surface. Don't even get me started on "VERY BIG fish..."

If I decide to do Tri's in the future, this will be a big thing for me to overcome.

At my size, the fish likely mistook me for one of them and left me alone, you'd now doubt scare them off and not have to deal with them.Oh, and what is this IF crap?

at both statements. Right now it's just unclear to me how I'm going to keep up with the swimming, and I haven't been spending much time on the bike at all. I just can't seem to make the time to work out for an hour or more 5 or 6 days a week. Part of it's certainly a question of discipline, but part of it is family time and other obligations I can't - and don't want to - get around. All that (whining) said, I do expect a sprint or 2 on my schedule next year. Of course then I'll need to buy a wetsuit I suppose...

 

[tri-man 47]

Exposing myself to (well deserved) ridicule.

Why are all action shots so dorky?

The pics are fine. But I gotta say, my first glance of the pool shot (you in your goggles next to a guy in bright orange) brought to mind the old SNL synchronized swimming skit.

 

[SFBayDuck]

Exposing myself to (well deserved) ridicule.

Why are all action shots so dorky?

The pics are fine. But I gotta say, my first glance of the pool shot (you in your goggles next to a guy in bright orange) brought to mind the old SNL synchronized swimming skit.

I'd laugh, but unfortunately for me Martin Short saying, "I don't swim," and "I'm not that strong a swimmer" sums up my swimming ability.

 

[Sand]

Exposing myself to (well deserved) ridicule.

Why are all action shots so dorky?

The pics are fine. But I gotta say, my first glance of the pool shot (you in your goggles next to a guy in bright orange) brought to mind the old SNL synchronized swimming skit.

Now that's just wrong. Funny enough the guy behind me actually caught and passed me (the guy dunking me on the last turn didn't help). He finished third overall. I wasn't expecting to get passed, honestly. The swim shot was the dorkiest of them all. Not sure why I was craning my neck like that.

It is funny to see the seeding in these things. Most of it is right, but you have one or two jokers who seed themselves way, way too high. Swimmer #6 seeded herself at somewhere in the 4:15 range and swam a 7:50. Of course, she got pummeled out there (I managed to go around rather than over).

 

[2Young2BBald]

Free swims freak me out in so small part because of what you described - I have almost a phobia of running into or stepping on stuff I can't see below the surface. Don't even get me started on "VERY BIG fish..."

If I decide to do Tri's in the future, this will be a big thing for me to overcome.

At my size, the fish likely mistook me for one of them and left me alone, you'd now doubt scare them off and not have to deal with them.Oh, and what is this IF crap?

at both statements. Right now it's just unclear to me how I'm going to keep up with the swimming, and I haven't been spending much time on the bike at all. I just can't seem to make the time to work out for an hour or more 5 or 6 days a week. Part of it's certainly a question of discipline, but part of it is family time and other obligations I can't - and don't want to - get around. All that (whining) said, I do expect a sprint or 2 on my schedule next year. Of course then I'll need to buy a wetsuit I suppose...

Been there on finding the time!!! If you do decinde to get a wetsuit, I have had great luck with eBay. Triathlon is certainly one of those sports where folks spend big $, hate it and look to get rid of their gear or they love the sport and want to upgrade. To buy my 2 suits, I used the company websites of the brands I was watching to get the sizing charts. Both fit me perfectly based on using these.

 

[gruecd]

Just finished 10 miles at 7:44 pace, and then a much-needed ice bath. Legs are pretty sore/tired, so it's good that I'm not running tomorrow. Need the rest for my last 20-miler on Sunday.

Have a great night, everybody!

 

[Sand]

Small update - ran a 5k yesterday trying to get my legs ready for the 5k in October. Ran the first mile in 7:10, and then died off to finish in 23:45. didn't help that I had a buddy race me for 300 yards before he quit (leaving me tired at the end of mile 1). Still hoping to break 23 minutes for the distance. It is going to be hard to set pacing in the race not really knowing what exactly I can hold.

Swam a bit tonight after taking it a bit easy after the race last weekend. Felt pretty good. My easy "go for a long time" laps were coming in at 1:35. I had a couple 100 yd splits coming in at 1:15-1:17. I am far from peaking on speed here. I am already looking forward to unleashing on the swims next summer. I've got all winter to work on mechanics, muscular strength, and muscular endurance.

 

[pmbrown_22]

Ran 6 last night at an 8:00 pace. Funny, but that seems to be the speed at which I just settle into and feel most comfortable with even if I am trying to go slower, I just can't. I guess it is a good problem to have. Anyway, I think I am taking today off as my legs are still a little stiff from last Sunday and I want to make sure to have a good weekend and not over do it on tired legs.

By the way, forgot to tell you guys if you are looking for a Camelbak, SunnySports.com was having a sale on the Octane XC. I just picked one of these up for under 50 with shipping. I got the black and hi viz one, but the orange and black one is even cheaper. Just thought I would pass it one. I have not used it yet, but will be testing it out this Sunday.

 

[2Young2BBald]

YES I received an update email on tomorrow's tri late last night. Due to those weeds I encountered earlier this week, they've altered the swim course layout and the buoys will now be ON THE RIGHT! My spotting has stunk lately due totally to the fact that I breathe only on my right. My best swim this year was the only one in which the swam ran clock wise. It's gonna be chilly tomorrow morning (high 40s at race start). I don't mind the cold and I've been in the water. I'll freeze on the bike, but I am not going to waste transition time on putting a long sleeve shirt on (I'll wear my tri top under my wetsuit). I am treating this entire event a bit different. Just about every one I've done this year, I think I've posted that I could have swam harder. Tomorrow, I am going to swim hard, probably up to the point that my feet almost cramp. On the bike, I am going to hammer it too. For the run, I am going Garmin free and am going to just try and put out everything I have left. It's a trail run with hills galore, so minute-miles is really not relevant anyway. For the first time this year, there will be no one I know at the event. All my racing buddies abandon me and the family may do a local 5/10K. I will really have to be a "race of one"

The_Man, go get'em this weekend. As PSL stated, IT'S GO TIME!!!!! I could not recall if there are other racers this weekend.

 

[pigskinliquors]

The_Man, go get'em this weekend. As PSL stated, IT'S GO TIME!!!!! I could not recall if there are other racers this weekend.

I'm racing to Happy Hour today. I have a meeting that will end at 3:50; and want to make sure I'm at the pub when it opens at 4:00. I think I can set a PR in getting there today

 

[tri-man 47]

The_Man ...2Young ...yes, GO TIME! Have great races, guys. Looking forward to the reports.

 

[The_Man]

The_Man, go get'em this weekend. As PSL stated, IT'S GO TIME!!!!! I could not recall if there are other racers this weekend.

I'm racing to Happy Hour today. I have a meeting that will end at 3:50; and want to make sure I'm at the pub when it opens at 4:00. I think I can set a PR in getting there today

I feel myself getting a little fired up, which is kind of uncharacteristic for me.Did my last 2-mile pre-race run yesterday. Probably went a little too fast, but I really wanted to see if 22:00 (a 7:05 pace) is in the realm of possibility. Ended up maintaining that pace for 1.75 miles, and then shut it down. Feel like I have a chance, although the course set-up is a little scary -- gradually downhill for the 1st mile, then like running down a ski trail until 1.75 miles, and then starting at the 2.0 mark it's a real uphill grind for 3/4 mile.Thanks for all the practical advice, and even more so for the encouragement. Just 7 weeks ago, my fast pace for a 3 mile run was 7:58 -- if I can do tomorrow's race at a 7:05 pace, I should be on track for 6-minute miles by Christmas. Well, probably not. But it's nice to feel like I haven't hit a plateau yet.

 

[pigskinliquors]

The_Man, go get'em this weekend. As PSL stated, IT'S GO TIME!!!!! I could not recall if there are other racers this weekend.

I'm racing to Happy Hour today. I have a meeting that will end at 3:50; and want to make sure I'm at the pub when it opens at 4:00. I think I can set a PR in getting there today

I feel myself getting a little fired up, which is kind of uncharacteristic for me.Did my last 2-mile pre-race run yesterday. Probably went a little too fast, but I really wanted to see if 22:00 (a 7:05 pace) is in the realm of possibility. Ended up maintaining that pace for 1.75 miles, and then shut it down. Feel like I have a chance, although the course set-up is a little scary -- gradually downhill for the 1st mile, then like running down a ski trail until 1.75 miles, and then starting at the 2.0 mark it's a real uphill grind for 3/4 mile.

Thanks for all the practical advice, and even more so for the encouragement. Just 7 weeks ago, my fast pace for a 3 mile run was 7:58 -- if I can do tomorrow's race at a 7:05 pace, I should be on track for 6-minute miles by Christmas.

Well, probably not. But it's nice to feel like I haven't hit a plateau yet.

Great to see the Progress T_M! That route really sets you up for hitting a wall coming in. Yet, you should be able to be on pace up to the 2.0 mile mark without using too much energy. It sounds like you'll need to really HTFU to finish on pace.

 

[wraith5]

The_Man ...2Young ...yes, GO TIME! Have great races, guys. Looking forward to the reports.

Good luck guys!! 2Y - watch out for those fish!!

 

[wraith5]

I briefly considered going for a bike ride this morning (which I really need to be doing again) but tomorrow I'm supposed to do a 20 miler - first time I've run that distance since the Chicago Marathon in 2004 - and I threw up at mile 20 then!! So I figured an hour on the bike for the first time in weeks qualified as a "bad" idea.

As I've mentioned before my current training cycle is targeted at the Tucson Marathon Sunday, Dec. 13. Within the next 3 or 4 weeks I'll make my final go/no-go determination (based on my training status and financial considerations for the trip, among others).

One of the things I've been thinking about a lot lately is the course itself - which is almost completely downhill except for like 3 miles (total elevation loss - 2296 ft, elevation climb - 552 ft). Am I wrong to be concerned about the effect all of that downhill might have on my quads?

Also, anyone using "CarbBOOM" gels? That's what they have on the course in Tucson and I've never tried even seen them.

 

[DolphinsPhan]

Just finished 10 miles at 7:44 pace, and then a much-needed ice bath. Legs are pretty sore/tired, so it's good that I'm not running tomorrow. Need the rest for my last 20-miler on Sunday.

Have a great night, everybody!

My 20 miler is tomorrow so today is a major rest day and then it is taper time...can't believe how fast it got here.

 

[wraith5]

I briefly considered going for a bike ride this morning (which I really need to be doing again) but tomorrow I'm supposed to do a 20 miler...

Just finished 10 miles at 7:44 pace, and then a much-needed ice bath. Legs are pretty sore/tired, so it's good that I'm not running tomorrow. Need the rest for my last 20-miler on Sunday.

Have a great night, everybody!

My 20 miler is tomorrow so today is a major rest day and then it is taper time...can't believe how fast it got here.

 

[gruecd]

Within the next 3 or 4 weeks I'll make my final go/no-go determination (based on my training status and financial considerations for the trip, among others).

Sorry, brother, but "no-go" isn't an option. HTFU.

One of the things I've been thinking about a lot lately is the course itself - which is almost completely downhill except for like 3 miles (total elevation loss - 2296 ft, elevation climb - 552 ft). Am I wrong to be concerned about the effect all of that downhill might have on my quads?

No, you're right to be concerned. Boston kicked my ### in 2008, and it wasn't so much the bill uphills in Newton, but rather the fact that the first 14 miles and the last 5 miles are net downhill. Here's a great article for you from the September issue of Running Times: Owner's Manual: Avoid Downhill Disasters.

 

[pigskinliquors]

Awesome having three 20 milers this weekend (Give 'em hell Gruecd, Wraith and Dolph!). I SHOULD be doing an 18 miler this weekend, but am still behind in my training = I'll most likely get 15 or 16 in. The current predicted low for us on Sunday is 72 (= still warm), but we could get down to the mid-60's in the middle of next week :fingerscrossed: If so, I'm hoping to be able to increase distance and speed quicker than normal for the last 6 weeks of training.

Regarding downhills = be very worried. The Austin marathon is very hilly with most of the race uphill until mile 18 = downhill time. The downhill portion tore my legs up much more than the front portion. The key is to train on hills to strengthen the quads. My quads still hurt from yesterday's hill repeats, which makes me happy = It worked what it was supposed to! One of the keys is to NOT rest on the downhill, but to run them like you would in a race.

 

[wraith5]

One of the things I've been thinking about a lot lately is the course itself - which is almost completely downhill except for like 3 miles (total elevation loss - 2296 ft, elevation climb - 552 ft). Am I wrong to be concerned about the effect all of that downhill might have on my quads?

No, you're right to be concerned. Boston kicked my ### in 2008, and it wasn't so much the bill uphills in Newton, but rather the fact that the first 14 miles and the last 5 miles are net downhill. Here's a great article for you from the September issue of Running Times: Owner's Manual: Avoid Downhill Disasters.

Regarding downhills = be very worried. The Austin marathon is very hilly with most of the race uphill until mile 18 = downhill time. The downhill portion tore my legs up much more than the front portion. The key is to train on hills to strengthen the quads. My quads still hurt from yesterday's hill repeats, which makes me happy = It worked what it was supposed to! One of the keys is to NOT rest on the downhill, but to run them like you would in a race.

This is actually the biggest reason I'm considering NOT doing this particular race - it's got the steepest downhill of any marathon I'm familiar with. Being in Chicago, I don't see much in the way of hills that I can train with, although I've started looking around to see if there are stretches I can try. I'd say running along the side of a busy road doesn't do much for me (which is where I'm more likely to notice sizable hills), but that's the other thing about the Tucson race - 1/2 of it is along a stretch of highway!! Too bad my cousin lives in Tucson and not Phoenix!!

ETA - gruecd thank you for the article!!

 

[SFBayDuck]

Good luck to the racers and 20-mile runners this weekend!

Wraith, as for the hills, I'll pile on there. The most common reason for DNFs at most ultras is trashed quads. Now while running down 1500' of elevation over 3 miles on single track is a little more aggressive than even the most "downhill" of road marathons, it tells you it can be a big issue - if you haven't trained for it. I've read training plans in Trail Runner and other places that included hill repeats - downhill!

As for me, I'm a bit worried. Didn't have the energy to run yesterday afternoon, plus we started a serious Indian Summer with 85-105 every day over the next week here, so afternoon running isn't likely to be on my agenda. So I went out this morning to do my normal 6 miler, a mile on road to the trailhead, 4 miles on singletrack and fireroads, and then a mile back out. Warmed up, stretched, and started off...and felt a twinge in my achilles (which has been bothering me for 2 weeks now). Stopped to walk a bit, started up again...and a sharp pain shot up from my achilles all the way up the back of my leg! I stopped again, think I actually said out loud "I can't run", and walked a bit more. I turned around and walked back towards my car, stopped to stretch again, then decided to give it one more shot, just sort of slowly jogging down the sidewalk, and it was ok. I could tell I was striking a little gingerly, so worked my way back to a normal strike and stride, and no more pain. So at that point I decided what the hell, and turned around and headed back up to begin my run, and ended up knocking out a very good 7 miles without any more problems.

But obviously this is concerning a bit. I've never hurt my achilles before, don't even know what to do with it. I'm going to do some googling this afternoon, but anyone else have any experience here? Maybe I need to call my fellow Duck Jonathan Stewart and see what he's doing, he's been dealing with an achilles injury for awhile now.

 

[tri-man 47]

Awesome having three four 20 milers this weekend (Give 'em hell Gruecd, Wraith and Dolph and Tri-Man!).

Fixed! I recently realized I'm a week off-schedule for my marathon training. So instead of hard week now, moderate week, then my last hard week, I expect to make next week a hard week as well (with my fourth 20 miler at the end of it) before my three week taper to 10/18. Today was an 8 mile run. Tomorrow will be 12-13 miles with 10-12 Yasso half-miles on the track, then the long 'un on Sunday. My wife recently flew to Australia for two weeks to see our daughter, my son is gone for the weekend (Chesney concert in Indy), so I'm all alone ...and my singular focus is on my distance runs. I'm a sick man; a sick, sick, old man.

 

[tri-man 47]

The_Man ...given that late uphill stretch, what you might consider is planning some sort of mantra to drive you up the extended slope. Get more on the balls of your feet, lean in a bit, pump the arms, and repeat a word or phrase to reinforce and drive your stride. That'll take your mind off the displeasure of the moment!

Wraith - it makes sense to give your training a shot before deciding on that particular race. You've got a big time commitment at home with Mrs W and the little Wraiths.

Duck - be careful with that achilles. If you need to take it easy for two-four weeks, do so. You've just finished an incredible race and conquered a big challenge. Don't force it. Remember the basic rule of thumb of one rest day for each hour of the event ...by that logic, you deserved a good eight days off!!!

 

[2Young2BBald]

Tri-Man, I know you are in huge marathon routine, but THIS would be a PERFECT cross training event for you on Sunday. I knew they did one of these up in Harbor Springs, but didn't know they did these on Southern MI. I am going to have to watch for more of these.

 

[2Young2BBald]

One of the things I've been thinking about a lot lately is the course itself - which is almost completely downhill except for like 3 miles (total elevation loss - 2296 ft, elevation climb - 552 ft). Am I wrong to be concerned about the effect all of that downhill might have on my quads?

No, you're right to be concerned. Boston kicked my ### in 2008, and it wasn't so much the bill uphills in Newton, but rather the fact that the first 14 miles and the last 5 miles are net downhill. Here's a great article for you from the September issue of Running Times: Owner's Manual: Avoid Downhill Disasters.

Regarding downhills = be very worried. The Austin marathon is very hilly with most of the race uphill until mile 18 = downhill time. The downhill portion tore my legs up much more than the front portion. The key is to train on hills to strengthen the quads. My quads still hurt from yesterday's hill repeats, which makes me happy = It worked what it was supposed to! One of the keys is to NOT rest on the downhill, but to run them like you would in a race.

This is actually the biggest reason I'm considering NOT doing this particular race - it's got the steepest downhill of any marathon I'm familiar with. Being in Chicago, I don't see much in the way of hills that I can train with, although I've started looking around to see if there are stretches I can try. I'd say running along the side of a busy road doesn't do much for me (which is where I'm more likely to notice sizable hills), but that's the other thing about the Tucson race - 1/2 of it is along a stretch of highway!! Too bad my cousin lives in Tucson and not Phoenix!!

ETA - gruecd thank you for the article!!

Wraith, West of Gary in the Indiana Dunes, there are some darn good hills that lead to the parks on the Shore. I'd imagine you're only about an hour away. There is a small park right on the Lake with pit toilets, well water, etc that might be a decent option. I may even be able to find a pre-run run route over on BeginnerTriathete, let me know if you'd like me to check. And, not to pile on, it was on a downhill at mile 17 of my one and only marathon that my right thigh blew up and ruined and otherwise perfect day. I did ZERO hills in training for it.

 

[wraith5]

so basically you all think I have nothing to worry about. OK - good deal.





2Y - thanks for the offer on the route. Unfortunately driving down there for a run probably isn't realistic for me - I'm lucky my wife let's me out the door at all some days...

I have a treadmill, and although it doesn't decline, I wonder if putting a couple of books underneath the back of it might accomplish what I'm looking for. I'll plan to give that a shot next week.

One more thing 2Y - watch out for those FISH!!

 

[SFBayDuck]

I have a treadmill, and although it doesn't decline, I wonder if putting a couple of books underneath the back of it might accomplish what I'm looking for. I'll plan to give that a shot next week.

Why am I predicting a treadmill-induced face plant if you try this?Could be because I shiver just walking by a treadmill. Hate those things.