Ran a 10k in June (4 Viewers)

[wraith5]

I've been reading but not posting lately because I didn't have anything to update. When I started running again after the baby was born, I was experiencing knee pain after every run to the point that I was convinced that I'd torn my ACL. But I laid off it for a couple weeks, switched up my shoes, and ran twice this week.Got in 4 miles on Monday and 4.5 miles today with a very tolerable amount of knee pain. Still on for a 5K on Saturday and then I'll start training for real for the Austin Half Marathon on February 14.

Good job on the runs. Did you see a doctor about your knee pain? "Tolerable amount" of pain doesn't sound especially good.

 

[wraith5]

I got 6 miles in tonight. I am now looking forward to the heart cath on Friday. I just want it over with. As I was running tonight I could not help but think, would a guy who has an ASD be able to run 6 miles? I think the answer is no but I am no doctor. My wife is doing better. Turns out aunt flo made her monthly visit yesterday. I think that may have contributed to the water works. I feel confident I will come through this ok but I do want to cover my bases so I got living will today at work. I made my wife the agent to pull the plug if it comes to that. I just have to come up with a calm cool way of explaining this to her. If I am on life support I would want three days plugged in, just in case I was to come through. If I am vegetable after three days I want to plug pulled. Ughh getting older is morbid. Thanks for all the support in here. It helps.

Glad you're feeling better about things... and sincerely hope the cath results in < 3 days in a coma...

 

[2Young2BBald]

Real bad cramping in my left foot and the end of my swim tonight. Trying to get a little faster for an indoor tri in December, I simply tried swimming faster tonight (and was killing it). I started off with 1,000 yards and think I did it in just over 18:20 if I was tracking it right. Pleased with the outcome, I went after my first sub 9 minute 500 yard swim which, I think I got. The clock cycled back to zero when I was at about length 17 and I was already almost a minute ahead of 10 minute pacing, so I am not totally sure. Then, I was going to wrap with an easier 1,000 finish. Come in my 20th length at 500 yards, my left foot cramped on the outside of the foot pad and then radiated up the entire left side of my calf. I tried to let it go lame and stretch it while swimming, but nothing worked, so I stopped and stretched at the wall (which is really hard to do). Not 1/2 way through the next 25 yard length I locked up again and, after stretching it out again, it just kept happening so I called it quits at 2,050 yards. I wanted to get to 2,500 if not 3,000 as I'll be out of town on business and have to miss Monday's swim.

I am not really worried about it, as post swim stretching made it went away. But, like always, I've got questions for the swim gurus. Could I have adjusted something while still swimming to make it go away? Do you think it was jsut a product of more speed/torque or maybe something else? Would continued speedy swimming likely make this go away as my body gets used to faster swimming? My "free" coach wasn't there tonight, so I couldn't get immediate feedback. However, I corrected the up the nose water thing a bunch and had much better left arm entry and extension.

 

[bentley]

I've been reading but not posting lately because I didn't have anything to update. When I started running again after the baby was born, I was experiencing knee pain after every run to the point that I was convinced that I'd torn my ACL. But I laid off it for a couple weeks, switched up my shoes, and ran twice this week.Got in 4 miles on Monday and 4.5 miles today with a very tolerable amount of knee pain. Still on for a 5K on Saturday and then I'll start training for real for the Austin Half Marathon on February 14.

Good job on the runs. Did you see a doctor about your knee pain? "Tolerable amount" of pain doesn't sound especially good.

Nah. I've got some new stretches I'm going to try starting tonight. The fact that I can walk around the house right now after running Monday & today is good enough for me. Medicating with red wine also seems to have helped.

 

[Sand]

I am not really worried about it, as post swim stretching made it went away. But, like always, I've got questions for the swim gurus. Could I have adjusted something while still swimming to make it go away? Do you think it was jsut a product of more speed/torque or maybe something else? Would continued speedy swimming likely make this go away as my body gets used to faster swimming? My "free" coach wasn't there tonight, so I couldn't get immediate feedback. However, I corrected the up the nose water thing a bunch and had much better left arm entry and extension.

I wouldn't worry about it. I get calf cramps near the end of hard swims and have had foot (arch) cramps as well on occasion. For the most part the foot cramps come from trying to up the speed and unconsciously straightening the feet and contracting the foot. This can make you a bit slower (looser is better) as well as tending to cause cramps. You have to realize (you know, before it starts to cramp) to loosen up the lower leg somewhat.------On my end I haven't run since last Saturday - got a bug and was sick the last couple days. I just bagged and forgot about my Monday run. Ran today - supposed to run 5 miles. I ran 4.5 and called it good. I felt like I was running through molasses, but managed to run about what I was hoping (8:30 first and last miles with 7:55 for the middle ones). So not bad - pretty happy with that. Felt better at mile 4 than I did at 1, so I guess that is a victory.

 

[pmbrown_22]

Nothing big goiing on here. Ran 4 miles yesterday at a pretty good pace. I am just trying to keep my fitness up a bit before vacation. We are going on vacation in two weeks and there will be no running. Just sitting on the beach and playing with the kids. After that, I am all business and am going to work on getting stronger and able to take more air in when I run. That is the plan anyway so we will see how that goes.

 

[prosopis]

Nothing big goiing on here. Ran 4 miles yesterday at a pretty good pace. I am just trying to keep my fitness up a bit before vacation. We are going on vacation in two weeks and there will be no running. Just sitting on the beach and playing with the kids. After that, I am all business and am going to work on getting stronger and able to take more air in when I run. That is the plan anyway so we will see how that goes.

Is there something specific to do to be able to take more air in when you run? A certain exercise?Trouble breathing when I pick the pace up is a big problem for me. I am willing to try just about anything to improve it.

 

[tri-man 47]

Nothing big goiing on here. Ran 4 miles yesterday at a pretty good pace. I am just trying to keep my fitness up a bit before vacation. We are going on vacation in two weeks and there will be no running. Just sitting on the beach and playing with the kids. After that, I am all business and am going to work on getting stronger and able to take more air in when I run. That is the plan anyway so we will see how that goes.

Is there something specific to do to be able to take more air in when you run? A certain exercise?Trouble breathing when I pick the pace up is a big problem for me. I am willing to try just about anything to improve it.

A big focus for me, as beaten to near-death here, is to concentrate on a strong exhale. The logic is that the more 'bad' air that is exhaled, the more 'good' air that will very naturally be drawn in. That exhale reinforces the rhythmic pacing as well.

 

[pmbrown_22]

Nothing big goiing on here. Ran 4 miles yesterday at a pretty good pace. I am just trying to keep my fitness up a bit before vacation. We are going on vacation in two weeks and there will be no running. Just sitting on the beach and playing with the kids. After that, I am all business and am going to work on getting stronger and able to take more air in when I run. That is the plan anyway so we will see how that goes.

Is there something specific to do to be able to take more air in when you run? A certain exercise?Trouble breathing when I pick the pace up is a big problem for me. I am willing to try just about anything to improve it.

For me, everything that i have read about is just getting your VO2 Max up so you can breath easier. I think, some may have more experience and thought into this than I do, is the speedwork you do will help your body get used to taking in more error and expand your breathing. This is no scientific explanation, but it is a lot like doing sprints. The first time you do sprints you feel as if your lungs will jump out of your chest. If you keep doing them time after time, it will get easier and easier. Same method applies for your distance running as well. You have to run faster which will make your heart and lungs work harder. Eventually, they will get used to it as your lungs expand and you can make more effecient use of the oxygen you take in.As for now though, with what you are going through, i would probably wait until after the heart cath and make sure you are able to do this. It will put a lot of strain on your heart and until you get the okay and feel you are at full strength, I would hold off. As you have found out, the heart is nothing to mess with.good luck with your appointment.

 

[pigskinliquors]

Fingers crossed, and prayers going out to Prosopsis today. For increasing the amount of air you bring in, you need to tax yourself less while running. You can do this by slowing down or increasing your stamina. Stamina can be increased by upping your mileage, and doing speed workouts. The key is to tax yourself to discomfort (either by going longer or faster), to make your current speed/distance become easier.

______________________

My mini-update:

No run today, though it was scheduled. It was 76 degrees with 98% humidity at 5:45 am (when I woke up for my run) I put the shoes on, and went outside for the run. As I sliced through the thick air to walk to the end of the driveway to stretch and get going, I was actually a bit happy to see lightning in the sky. I picked up the newspaper and headed back in to nuggle up next to the Mrs. for a few minutes prior to helping her get our girls up and ready for the day. By 6:30 it was pouring rain, with lots of thunder/lightning = I made the right choice. I'll most likely just do a short run tomorrow, and push each of my taper runs back one day.

The 10 day forecast has my race day with a low of 60 and a high of 74. I'm hoping it drops a good 10 degrees, but can live with lower 60's at the beginning of the run. The end of the run in the 70's could be problematic.

 

[gruecd]

Hey, everybody. Just a quick drive-by post for me, and probably my last one until next week Tuesday.

Heading out shortly for a noon lunch meeting with a client in Milwaukee, then back home for a quick 5-mile run before finishing up packing and (hopefully) getting to bed nice and early. Plane leaves tomorrow at 6:15 AM for New York.

Planning on living it up on Friday and Saturday nights, so the run on Sunday should be interesting, to say the least. I've got nothing to prove with this one, so it's all about having fun and enjoying the experience. I'm probably more nervous about the city than I am about the race itself!

prosopis - Good luck with the appointment tomorrow. Keeping my fingers crossed for you!!!

Have a great weekend, everybody, and I'll catch you on the flip side!

 

[pmbrown_22]

Hey, everybody. Just a quick drive-by post for me, and probably my last one until next week Tuesday.

Heading out shortly for a noon lunch meeting with a client in Milwaukee, then back home for a quick 5-mile run before finishing up packing and (hopefully) getting to bed nice and early. Plane leaves tomorrow at 6:15 AM for New York.

Planning on living it up on Friday and Saturday nights, so the run on Sunday should be interesting, to say the least. I've got nothing to prove with this one, so it's all about having fun and enjoying the experience. I'm probably more nervous about the city than I am about the race itself!

prosopis - Good luck with the appointment tomorrow. Keeping my fingers crossed for you!!!

Have a great weekend, everybody, and I'll catch you on the flip side!

good luck and have fun in NYC. It is a great city.

 

[wraith5]

I'm supposed to do 10 on Friday at "PMP," but I'll be damned if I can remember what that stands for. Guess I'll have to find it in my FIRST book...

PMP = "Planned Marathon Pace." Why they felt the need to change this from just plain 'ol "MP" I have no idea. Gruecd - have fun and good luck! prosopis - same goes for you... you're in the Wraith family prayers.

 

[Darrinll40]

Hey, everybody. Just a quick drive-by post for me, and probably my last one until next week Tuesday.

Heading out shortly for a noon lunch meeting with a client in Milwaukee, then back home for a quick 5-mile run before finishing up packing and (hopefully) getting to bed nice and early. Plane leaves tomorrow at 6:15 AM for New York.

Planning on living it up on Friday and Saturday nights, so the run on Sunday should be interesting, to say the least. I've got nothing to prove with this one, so it's all about having fun and enjoying the experience. I'm probably more nervous about the city than I am about the race itself!

prosopis - Good luck with the appointment tomorrow. Keeping my fingers crossed for you!!!

Have a great weekend, everybody, and I'll catch you on the flip side!

Good luck and have fun. I will probably be thinking of many of you about 8am Sunday when I hit my 9-10 mile wall. It is supposed to be 68 degrees at 6am, so I might finish before it hits 90.

 

[jonmhend]

recovery/step-back weeks are critical to acheiving your goal. jonmhend - you're doing the 1/2 marathon program, right ? (the Intermediate Marathon programs don't appear to have speedwork, so I'm assuming so) What pace are you / would you be using for the 400s and the tempo work? I would think the risk of injury would be mitigated by using the right pace for those runs. I tend to think there is a strong benefit to doing the speed work. Speaking of which, 3x (2x 1200) for me this morning with a goal pace of 7:20: actual pace = 7:10, 7:19, 7:13, 7:10, 7:17, 7:08. I used 1 minute recovery / 2 minute recovery between sets, and just realized I was supposed to do twice that. Oops. Guess that's a good thing that I was still able to do it!! I'm supposed to do 10 on Friday at "PMP," but I'll be damned if I can remember what that stands for. Guess I'll have to find it in my FIRST book...

That is the one I was following. I didn't go out with a target pace in mind for the speed or tempo runs. I just would go as hard as I could and still finish them. The problem is that it was really giving me knee problems. So instead of that, I've been focusing on just adding miles to my long runs and pushing the weekday runs a mile or two. I do think the speed work is important, but I just feel like right now I don't have the base built up enough to get through those workouts injury free. Maybe I was just running them too hard and need to simply slow them down.I've seemed to settle into a long and short run on the weekend, then 3 days of medium distance running mid-week. So for me this week was 5 Mon, 7 Tues, 4 wed, plan on 9 Sat, and 3 Sun. Even though I've given up the speed work for this year, I seem to be improving quite a bit. Used to struggle to break 10 min miles and now run them at about 9:20 and am able to push faster toward the end of a run.

 

[2Young2BBald]

Nothing big goiing on here. Ran 4 miles yesterday at a pretty good pace. I am just trying to keep my fitness up a bit before vacation. We are going on vacation in two weeks and there will be no running. Just sitting on the beach and playing with the kids. After that, I am all business and am going to work on getting stronger and able to take more air in when I run. That is the plan anyway so we will see how that goes.

Is there something specific to do to be able to take more air in when you run? A certain exercise?Trouble breathing when I pick the pace up is a big problem for me. I am willing to try just about anything to improve it.

Three thoughts:Swimming has had the greatest impact on my breathing. I continue to be amazed at how easy I am breathing at the end of Tris and 1/2 marathons since I added swimming to the mix. Not only has it upped my stamina, but it has tought me how to control and regulate my breathing, ensuring I take deeper breaths and exhale harder.Speed work helps too. You can't tell you are winded until, well, you are winded. It is a nice way to see just how far you can push the lungs, recover and do it again.Lastly, and let the laughs ensue, compression socks make a difference. Everything I've read on them staes that the compression helps to circulate oxygen to the muscles.

 

[wraith5]

recovery/step-back weeks are critical to acheiving your goal.

jonmhend - you're doing the 1/2 marathon program, right ? (the Intermediate Marathon programs don't appear to have speedwork, so I'm assuming so) What pace are you / would you be using for the 400s and the tempo work? I would think the risk of injury would be mitigated by using the right pace for those runs. I tend to think there is a strong benefit to doing the speed work.

Speaking of which, 3x (2x 1200) for me this morning with a goal pace of 7:20: actual pace = 7:10, 7:19, 7:13, 7:10, 7:17, 7:08.

I used 1 minute recovery / 2 minute recovery between sets, and just realized I was supposed to do twice that. Oops. Guess that's a good thing that I was still able to do it!!

I'm supposed to do 10 on Friday at "PMP," but I'll be damned if I can remember what that stands for. Guess I'll have to find it in my FIRST book...

That is the one I was following. I didn't go out with a target pace in mind for the speed or tempo runs. I just would go as hard as I could and still finish them. The problem is that it was really giving me knee problems. So instead of that, I've been focusing on just adding miles to my long runs and pushing the weekday runs a mile or two. I do think the speed work is important, but I just feel like right now I don't have the base built up enough to get through those workouts injury free. Maybe I was just running them too hard and need to simply slow them down.I've seemed to settle into a long and short run on the weekend, then 3 days of medium distance running mid-week. So for me this week was 5 Mon, 7 Tues, 4 wed, plan on 9 Sat, and 3 Sun. Even though I've given up the speed work for this year, I seem to be improving quite a bit. Used to struggle to break 10 min miles and now run them at about 9:20 and am able to push faster toward the end of a run.

Per Hal's website (link):

Speedwork: If you want to run at a fast pace, you need to train at a fast pace several days a week. This training schedule for Intermediate runners alternates interval running with Tempo Runs. (See below). An interval workout usually consists of fast repeats separated by walking or jogging. The program begins with 5 x 400 meters in the first week and adds one more 400 every other week to reach 10 x 400 meters the week before your half marathon. Walk or jog between each repeat. The best place to run 400-meter repeats is on a track, although you can also use an accurately-measured road course. Run the 400s at about your pace for 5-K, or 10-K. For more information on speed training, see my book, Run Fast.

Tempo Runs: This is a continuous run with a buildup in the middle to near 10-K race pace. A Tempo Run of 30 to 45 minutes would begin with 10-15 minutes easy running, build to 15-20 minutes near the middle, then 5-10 minutes easy toward the end. The pace buildup should be gradual, not sudden, with peak speed coming about two-thirds into the workout. Hold that peak only for a minute or two. I consider Tempo Runs to be the "Thinking Runner's Workout." A Tempo Run can be as hard or easy as you want to make it, and it has nothing to do with how long (in time) you run or how far. In fact, the times prescribed for Tempo Runs serve mainly as rough guidelines. Feel free to improvise. Improvisation is the heart of doing a Tempo Run correctly.

Sounds like you've got a good routine going now but at least you'll know for the future (or if you decide to mix in some speedwork).

 

[SteveUK]

Nothing big goiing on here. Ran 4 miles yesterday at a pretty good pace. I am just trying to keep my fitness up a bit before vacation. We are going on vacation in two weeks and there will be no running. Just sitting on the beach and playing with the kids. After that, I am all business and am going to work on getting stronger and able to take more air in when I run. That is the plan anyway so we will see how that goes.

Is there something specific to do to be able to take more air in when you run? A certain exercise?Trouble breathing when I pick the pace up is a big problem for me. I am willing to try just about anything to improve it.

Three thoughts:Swimming has had the greatest impact on my breathing. I continue to be amazed at how easy I am breathing at the end of Tris and 1/2 marathons since I added swimming to the mix. Not only has it upped my stamina, but it has tought me how to control and regulate my breathing, ensuring I take deeper breaths and exhale harder.Speed work helps too. You can't tell you are winded until, well, you are winded. It is a nice way to see just how far you can push the lungs, recover and do it again.Lastly, and let the laughs ensue, compression socks make a difference. Everything I've read on them staes that the compression helps to circulate oxygen to the muscles.

Definitely made me smile Got any linkies?

 

[2Young2BBald]

Nothing big goiing on here. Ran 4 miles yesterday at a pretty good pace. I am just trying to keep my fitness up a bit before vacation. We are going on vacation in two weeks and there will be no running. Just sitting on the beach and playing with the kids. After that, I am all business and am going to work on getting stronger and able to take more air in when I run. That is the plan anyway so we will see how that goes.

Is there something specific to do to be able to take more air in when you run? A certain exercise?Trouble breathing when I pick the pace up is a big problem for me. I am willing to try just about anything to improve it.

Three thoughts:Swimming has had the greatest impact on my breathing. I continue to be amazed at how easy I am breathing at the end of Tris and 1/2 marathons since I added swimming to the mix. Not only has it upped my stamina, but it has tought me how to control and regulate my breathing, ensuring I take deeper breaths and exhale harder.

Speed work helps too. You can't tell you are winded until, well, you are winded. It is a nice way to see just how far you can push the lungs, recover and do it again.

Lastly, and let the laughs ensue, compression socks make a difference. Everything I've read on them staes that the compression helps to circulate oxygen to the muscles.

Definitely made me smile Got any linkies?

Here are a few. Conclusive, no. But, I can say with strong conviction that I have cramped less in my calves and have felt an aerobic benefit. My new favorite to run in is the CW-X brand and Sugoi for recovery. I have been reading up on 2XUs. I'd like a sleeve I can swim in and still go sockless in the bike shores & Zoots for tris.

 

[Sand]

Just as a note - hit 100,000 yards in the pool for the year.

Started at the start of May, so that is 6 months of work. At this pace I will hit 140k for the year. 250k next calendar year.

 

[SteveUK]

Three thoughts:

Swimming has had the greatest impact on my breathing. I continue to be amazed at how easy I am breathing at the end of Tris and 1/2 marathons since I added swimming to the mix. Not only has it upped my stamina, but it has tought me how to control and regulate my breathing, ensuring I take deeper breaths and exhale harder.

Speed work helps too. You can't tell you are winded until, well, you are winded. It is a nice way to see just how far you can push the lungs, recover and do it again.

Lastly, and let the laughs ensue, compression socks make a difference. Everything I've read on them staes that the compression helps to circulate oxygen to the muscles.

Definitely made me smile Got any linkies?

Here are a few. Conclusive, no. But, I can say with strong conviction that I have cramped less in my calves and have felt an aerobic benefit. My new favorite to run in is the CW-X brand and Sugoi for recovery. I have been reading up on 2XUs. I'd like a sleeve I can swim in and still go sockless in the bike shores & Zoots for tris.

Interesting. As you say not conclusive - seems like they are more of a help as recovery wear, especially for those of us in warmer climates.One line did catch my eye -

These compression socks look super cute with running skirts.

So heres the real reason why you like compression socks

 

[Darrinll40]

I won't be wearing my USA running clothes this Sunday. I tried them on last night, and while technically they fit me it would not be a pretty site. I think my wife is still laughing. I wonder if Steve can fit into his socialist gear?

USA gear

 

[Sand]

Now this is motivation.

 

[wraith5]

I'm supposed to do 10 on Friday at "PMP," but I'll be damned if I can remember what that stands for. Guess I'll have to find it in my FIRST book...

PMP = "Planned Marathon Pace." Why they felt the need to change this from just plain 'ol "MP" I have no idea. Gruecd - have fun and good luck!

prosopis - same goes for you... you're in the Wraith family prayers.

prosopis I'm anxious for your update when you have time and hoping for very good news!________________________________________________________________________________

_________________

I hate - hate - reporting bad runs here. Unfortunately once again I kindof have to do that regarding this morning's 10 miler. While technically my marathon pace time is 9:32/mile, I've been consistently training faster than that, and actually expected to hit 8:55's today without a strenuous effort (My 13 miler 3 weeks ago was at 8:46 and I finished strong).

4 miles, 8:52s, 170bpm. Already I was really laboring and I really don't know why. 3 weeks ago I was at 9:05s and 155bpm through 5 miles!!!

4 miles, 9:00s, 186bpm. WHAT THE HELL?!?? Again, 3 weeks ago 8:54s and 157bpm.

At the end of 8 miles, my HR was 193bpm. That's sprint level... maybe - I never hit 193 during my 6x 1200 workout on Wed. So knowing I was in trouble I walked a 1/4 mile until my HR dropped to 140, then picked back up the rest of the way.

2 miles, 10:29s, 178bpm. I was back up to 194bpm when I finished. That's insane.

Overall 10 miles, 9:15s, 178bpm. Technically faster than my goal time, but not any sort of victory here.

Due in no small measure to my ridiculous effort level, I also dropped 4lbs on this little run.

I know I haven't been getting enough sleep, so maybe it just finally caught up with me today. Otherwise I'm at a loss. Going to make an effort to get more sleep tonight and tomorrow before my 15 on Sunday and hope I can get my #### together for a good run.

 

[SteveUK]

I won't be wearing my USA running clothes this Sunday. I tried them on last night, and while technically they fit me it would not be a pretty site. I think my wife is still laughing. I wonder if Steve can fit into his socialist gear?

USA gear

Lets be honest, it wasn't a pretty sight when they fit properly Yes, mine fit sufficiently well thank you - Oh, and this morning I was back under 200 again Which means I am still 15 pounds more than last year.

 

[SteveUK]

I'm supposed to do 10 on Friday at "PMP," but I'll be damned if I can remember what that stands for. Guess I'll have to find it in my FIRST book...

PMP = "Planned Marathon Pace." Why they felt the need to change this from just plain 'ol "MP" I have no idea. Gruecd - have fun and good luck!

prosopis - same goes for you... you're in the Wraith family prayers.

prosopis I'm anxious for your update when you have time and hoping for very good news!________________________________________________________________________________

_________________

I hate - hate - reporting bad runs here. Unfortunately once again I kindof have to do that regarding this morning's 10 miler. While technically my marathon pace time is 9:32/mile, I've been consistently training faster than that, and actually expected to hit 8:55's today without a strenuous effort (My 13 miler 3 weeks ago was at 8:46 and I finished strong).

4 miles, 8:52s, 170bpm. Already I was really laboring and I really don't know why. 3 weeks ago I was at 9:05s and 155bpm through 5 miles!!!

4 miles, 9:00s, 186bpm. WHAT THE HELL?!?? Again, 3 weeks ago 8:54s and 157bpm.

At the end of 8 miles, my HR was 193bpm. That's sprint level... maybe - I never hit 193 during my 6x 1200 workout on Wed. So knowing I was in trouble I walked a 1/4 mile until my HR dropped to 140, then picked back up the rest of the way.

2 miles, 10:29s, 178bpm. I was back up to 194bpm when I finished. That's insane.

Overall 10 miles, 9:15s, 178bpm. Technically faster than my goal time, but not any sort of victory here.

Due in no small measure to my ridiculous effort level, I also dropped 4lbs on this little run.

I know I haven't been getting enough sleep, so maybe it just finally caught up with me today. Otherwise I'm at a loss. Going to make an effort to get more sleep tonight and tomorrow before my 15 on Sunday and hope I can get my #### together for a good run.

Those sort of heart rates at those paces are not good at all - sure you don't have the Flu or something?Take it easy and get some rest.

 

[wraith5]

Those sort of heart rates at those paces are not good at all - sure you don't have the Flu or something?Take it easy and get some rest.

Actually, everyone in my house is sick, so you may be onto something. I assumed it was a just cold and it didn't seem to bother me on Wed so I didn't think about it today. Will definitely hydrate like crazy and take it easy.

 

[Darrinll40]

I don't know why but I am very nervous about the run Sunday. There is a 3 hr 30 min time limit on it, I know I can do 8 miles in 93 minutes, the question is can I do the last 5 in 2 hours. Sounds dumb doesn't it.

 

[2Young2BBald]

I don't know why but I am very nervous about the run Sunday. There is a 3 hr 30 min time limit on it, I know I can do 8 miles in 93 minutes, the question is can I do the last 5 in 2 hours. Sounds dumb doesn't it.

To be honest, yes it does. You are a runner & a 1/2 marthoner already. You've been here before and know what you are doing. Pre-race jitters are good and so is having a few reservations. But, to think you might not be able to cover 2.5 miles in an hour twice in the last 2 hours is silly. Try not to over use the Garmin and look at it too much. Just try and run easy, breathe easy and enjoy the route. I know you hate the run/walk idea, but maybe walking the water stops will give you a boost. I think you'll surprise yourself on Sunday.

 

[2Young2BBald]

Just as a note - hit 100,000 yards in the pool for the year. Started at the start of May, so that is 6 months of work. At this pace I will hit 140k for the year. 250k next calendar year.

I built my tracking spreadhseet to track all 3 disciplines in miles so I hadn't thought about total yards until I saw this post. With a decent swim next Wednesday I should cross 125,000 yards swam this year, although I've been going since January. I thought almost 70 miles swam looked cool, 125,000 yards is cooler.

 

[jonmhend]

I don't know why but I am very nervous about the run Sunday. There is a 3 hr 30 min time limit on it, I know I can do 8 miles in 93 minutes, the question is can I do the last 5 in 2 hours. Sounds dumb doesn't it.

I'm not racing, but I do know that apprehensive feeling before a run when you're not sure if you're ready for it. I've got 9 scheduled tomorrow. It will be the longest I've run since I did a half back in 95. Did 8 last weekend and 7 on Tuesday but for some reason I'm just not very confident. I'm sure you'll do fine once the race starts.I do have a question for you guys about the long run. At what point do you guys take on a gel or some other type of nutrient? I always run with water no matter the distance, but now that my long runs will be over 8 miles, should I start to pack a gel or sportsdrink instead of water? Is it distance or time that's the key?

 

[Sand]

I don't know why but I am very nervous about the run Sunday. There is a 3 hr 30 min time limit on it, I know I can do 8 miles in 93 minutes, the question is can I do the last 5 in 2 hours. Sounds dumb doesn't it.

To put it in perspective, this means that you're worried about doing the last five miles at an average pace of 24 minutes per mile. Walking is 15 minutes per mile. So really you could run your 8 miles, stop at a sidewalk bistro and have lunch for 45 minutes, and walk the meal off to the finish line and still have time left over.

 

[Sand]

Just as a note - hit 100,000 yards in the pool for the year. Started at the start of May, so that is 6 months of work. At this pace I will hit 140k for the year. 250k next calendar year.

I built my tracking spreadhseet to track all 3 disciplines in miles so I hadn't thought about total yards until I saw this post. With a decent swim next Wednesday I should cross 125,000 yards swam this year, although I've been going since January. I thought almost 70 miles swam looked cool, 125,000 yards is cooler.

125,000 is cooler.Oh, and good luck Darrin and Steve! Looking forward to hearing some reports Sunday.

 

[2Young2BBald]

I don't know why but I am very nervous about the run Sunday. There is a 3 hr 30 min time limit on it, I know I can do 8 miles in 93 minutes, the question is can I do the last 5 in 2 hours. Sounds dumb doesn't it.

I'm not racing, but I do know that apprehensive feeling before a run when you're not sure if you're ready for it. I've got 9 scheduled tomorrow. It will be the longest I've run since I did a half back in 95. Did 8 last weekend and 7 on Tuesday but for some reason I'm just not very confident. I'm sure you'll do fine once the race starts.I do have a question for you guys about the long run. At what point do you guys take on a gel or some other type of nutrient? I always run with water no matter the distance, but now that my long runs will be over 8 miles, should I start to pack a gel or sportsdrink instead of water? Is it distance or time that's the key?

Its both and neither. It is a mix of distance and time, but more important, you do it to see what works and what doesn't (and at what point) for race day. A couple of things. First, I've started doing a bag of sports beans pre-race and pre long training run and have seen the advantage of doing so. As for training runs, I try to time them with what I'd do in a 1/2 marathon. So, if I was running a 9-miler, I take about a 1/2 bag of beans around the 4th mile and finish them up after about mile 6. I got a few packs of GU Chops in promo packs at expos recently and used these pre long run too. I like them a heck of a lot more than the Cliff's Bloks.

 

[Darrinll40]

I don't know why but I am very nervous about the run Sunday. There is a 3 hr 30 min time limit on it, I know I can do 8 miles in 93 minutes, the question is can I do the last 5 in 2 hours. Sounds dumb doesn't it.

To put it in perspective, this means that you're worried about doing the last five miles at an average pace of 24 minutes per mile. Walking is 15 minutes per mile. So really you could run your 8 miles, stop at a sidewalk bistro and have lunch for 45 minutes, and walk the meal off to the finish line and still have time left over.

When you put it like that I am being silly. I did take Monday off work cause I figured I would be sore. I don't know about a Bistro, but I think there is an Olive Garden near the course.

 

[Darrinll40]

I don't know why but I am very nervous about the run Sunday. There is a 3 hr 30 min time limit on it, I know I can do 8 miles in 93 minutes, the question is can I do the last 5 in 2 hours. Sounds dumb doesn't it.

I'm not racing, but I do know that apprehensive feeling before a run when you're not sure if you're ready for it. I've got 9 scheduled tomorrow. It will be the longest I've run since I did a half back in 95. Did 8 last weekend and 7 on Tuesday but for some reason I'm just not very confident. I'm sure you'll do fine once the race starts.I do have a question for you guys about the long run. At what point do you guys take on a gel or some other type of nutrient? I always run with water no matter the distance, but now that my long runs will be over 8 miles, should I start to pack a gel or sportsdrink instead of water? Is it distance or time that's the key?

I used gels when I was first training on everything over 7 miles, then on the run I forgot about eating them. Sunday morning I will eat some instant oatmeal and take a Clif bar right before the race. Then it will be just water from then on.

 

[Darrinll40]

I don't know why but I am very nervous about the run Sunday. There is a 3 hr 30 min time limit on it, I know I can do 8 miles in 93 minutes, the question is can I do the last 5 in 2 hours. Sounds dumb doesn't it.

I'm not racing, but I do know that apprehensive feeling before a run when you're not sure if you're ready for it. I've got 9 scheduled tomorrow. It will be the longest I've run since I did a half back in 95. Did 8 last weekend and 7 on Tuesday but for some reason I'm just not very confident. I'm sure you'll do fine once the race starts.I do have a question for you guys about the long run. At what point do you guys take on a gel or some other type of nutrient? I always run with water no matter the distance, but now that my long runs will be over 8 miles, should I start to pack a gel or sportsdrink instead of water? Is it distance or time that's the key?

Its both and neither. It is a mix of distance and time, but more important, you do it to see what works and what doesn't (and at what point) for race day. A couple of things. First, I've started doing a bag of sports beans pre-race and pre long training run and have seen the advantage of doing so. As for training runs, I try to time them with what I'd do in a 1/2 marathon. So, if I was running a 9-miler, I take about a 1/2 bag of beans around the 4th mile and finish them up after about mile 6. I got a few packs of GU Chops in promo packs at expos recently and used these pre long run too. I like them a heck of a lot more than the Cliff's Bloks.

I had to look up sports beans, as it is I can be fairly gassy when running anyway and adding beans didn't sound like I would be very popular on the course. And before Steve chimes in, he too has been known to let off some gas while running.Sports Beans what no chocolate?

 

[tri-man 47]

Darrin, instead of worrying about your race and pace, put your mind to the other important task - taking note of the race numbers of good looking young ladies. All the women up north are bundling up for winter, so entertain us after the race with some good pics. Beyond that, just run it easy ...and do well!

Wraith, I agree that you should get some rest.

 

[2Young2BBald]

I don't know why but I am very nervous about the run Sunday. There is a 3 hr 30 min time limit on it, I know I can do 8 miles in 93 minutes, the question is can I do the last 5 in 2 hours. Sounds dumb doesn't it.

I'm not racing, but I do know that apprehensive feeling before a run when you're not sure if you're ready for it. I've got 9 scheduled tomorrow. It will be the longest I've run since I did a half back in 95. Did 8 last weekend and 7 on Tuesday but for some reason I'm just not very confident. I'm sure you'll do fine once the race starts.I do have a question for you guys about the long run. At what point do you guys take on a gel or some other type of nutrient? I always run with water no matter the distance, but now that my long runs will be over 8 miles, should I start to pack a gel or sportsdrink instead of water? Is it distance or time that's the key?

Its both and neither. It is a mix of distance and time, but more important, you do it to see what works and what doesn't (and at what point) for race day. A couple of things. First, I've started doing a bag of sports beans pre-race and pre long training run and have seen the advantage of doing so. As for training runs, I try to time them with what I'd do in a 1/2 marathon. So, if I was running a 9-miler, I take about a 1/2 bag of beans around the 4th mile and finish them up after about mile 6. I got a few packs of GU Chops in promo packs at expos recently and used these pre long run too. I like them a heck of a lot more than the Cliff's Bloks.

I had to look up sports beans, as it is I can be fairly gassy when running anyway and adding beans didn't sound like I would be very popular on the course. And before Steve chimes in, he too has been known to let off some gas while running.Sports Beans what no chocolate?

Chocolate would be nasty. I like lemon/lime prerace and a mix of cherry (with caffiene) and orange in race. They just switched to the new bags. These are nice because they close and you can cram the contents of 2 in to one. I forgot to add in my post about food, that I can't stand GU, but like Hammer Gel. Hammer Gel has an apple pie flavor that is just like apple pie filling.

 

[Darrinll40]

Darrin, instead of worrying about your race and pace, put your mind to the other important task - taking note of the race numbers of good looking young ladies. All the women up north are bundling up for winter, so entertain us after the race with some good pics. Beyond that, just run it easy ...and do well!

Wraith, I agree that you should get some rest.

I will ask my wife to take some. She did it for me in a few races before. I am watching Supersize Me on hulu. Fun times, I used to be that.

 

[SteveUK]

I don't know why but I am very nervous about the run Sunday. There is a 3 hr 30 min time limit on it, I know I can do 8 miles in 93 minutes, the question is can I do the last 5 in 2 hours. Sounds dumb doesn't it.

To put it in perspective, this means that you're worried about doing the last five miles at an average pace of 24 minutes per mile. Walking is 15 minutes per mile. So really you could run your 8 miles, stop at a sidewalk bistro and have lunch for 45 minutes, and walk the meal off to the finish line and still have time left over.

When you put it like that I am being silly. I did take Monday off work cause I figured I would be sore. I don't know about a Bistro, but I think there is an Olive Garden near the course.

Yeah, but it won't be open till after you're done It'll have to be breakfast somewhere - plenty of places beachside

 

[prosopis]

I am alive.

The procedure was not to horribly bad but not fun either. I have two holes in my groin area which is still pretty sore. I am not supposed to lift anything over 10 lbs for 1 week and I should stay away from running for aprox 1 week. I was told my heart is great. I have no ASD and all the blood vessels look good. The doctor went into both sides of me my heart and measured the O2 sat. They were all what they are supposed to be. I was able to watch the whole thing on 4 monitors. I could see my heart, lungs, and cath. I could see stuff being squirted out of the cath. I think that was dye? I could see the cath moving into different heart chambers. The worst part was at the end when they closed up the vein. Doctor said this is going to hurt and he was not kidding. He put a closure device, ? 2 sutures into the vein at my groin. That is what still hurts. Because of this closure device I was able to leave 2 hrs sooner then I expected.

Thanks for all the support here. I still dont understand why I run out of breath sooner then other folks. Maybe I should just stop thinking about it and........ wait for it.........

HTFU

 

[Darrinll40]

I am alive. The procedure was not to horribly bad but not fun either. I have two holes in my groin area which is still pretty sore. I am not supposed to lift anything over 10 lbs for 1 week and I should stay away from running for aprox 1 week. I was told my heart is great. I have no ASD and all the blood vessels look good. The doctor went into both sides of me my heart and measured the O2 sat. They were all what they are supposed to be. I was able to watch the whole thing on 4 monitors. I could see my heart, lungs, and cath. I could see stuff being squirted out of the cath. I think that was dye? I could see the cath moving into different heart chambers. The worst part was at the end when they closed up the vein. Doctor said this is going to hurt and he was not kidding. He put a closure device, ? 2 sutures into the vein at my groin. That is what still hurts. Because of this closure device I was able to leave 2 hrs sooner then I expected. Thanks for all the support here. I still dont understand why I run out of breath sooner then other folks. Maybe I should just stop thinking about it and........ wait for it.........HTFU

Fantastic news. Now all you have to do is relax for a week and remember not to run.

 

[2Young2BBald]

I am alive. The procedure was not to horribly bad but not fun either. I have two holes in my groin area which is still pretty sore. I am not supposed to lift anything over 10 lbs for 1 week and I should stay away from running for aprox 1 week. I was told my heart is great. I have no ASD and all the blood vessels look good. The doctor went into both sides of me my heart and measured the O2 sat. They were all what they are supposed to be. I was able to watch the whole thing on 4 monitors. I could see my heart, lungs, and cath. I could see stuff being squirted out of the cath. I think that was dye? I could see the cath moving into different heart chambers. The worst part was at the end when they closed up the vein. Doctor said this is going to hurt and he was not kidding. He put a closure device, ? 2 sutures into the vein at my groin. That is what still hurts. Because of this closure device I was able to leave 2 hrs sooner then I expected. Thanks for all the support here. I still dont understand why I run out of breath sooner then other folks. Maybe I should just stop thinking about it and........ wait for it.........HTFU

Awesomeness. Got something you can occupy yourself with during the next week of down time. Do some searching for a destination race next year some time, somewhere cool, to reward yourself with a great run and your wife for putting up with you through this process Maybe even look for a 1/2 marathon Don't sweat being out of breath, stamina will come over time.

 

[Darrinll40]

I am alive. The procedure was not to horribly bad but not fun either. I have two holes in my groin area which is still pretty sore. I am not supposed to lift anything over 10 lbs for 1 week and I should stay away from running for aprox 1 week. I was told my heart is great. I have no ASD and all the blood vessels look good. The doctor went into both sides of me my heart and measured the O2 sat. They were all what they are supposed to be. I was able to watch the whole thing on 4 monitors. I could see my heart, lungs, and cath. I could see stuff being squirted out of the cath. I think that was dye? I could see the cath moving into different heart chambers. The worst part was at the end when they closed up the vein. Doctor said this is going to hurt and he was not kidding. He put a closure device, ? 2 sutures into the vein at my groin. That is what still hurts. Because of this closure device I was able to leave 2 hrs sooner then I expected. Thanks for all the support here. I still dont understand why I run out of breath sooner then other folks. Maybe I should just stop thinking about it and........ wait for it.........HTFU

Awesomeness. Got something you can occupy yourself with during the next week of down time. Do some searching for a destination race next year some time, somewhere cool, to reward yourself with a great run and your wife for putting up with you through this process Maybe even look for a 1/2 marathon Don't sweat being out of breath, stamina will come over time.

Good idea. I am running the Jan 2011 Disney marathon, and I am trying to talk Steve into doing it also. Maybe some of us can get together and meet up there.

 

[Sand]

I am alive. The procedure was not to horribly bad but not fun either. I have two holes in my groin area which is still pretty sore. I am not supposed to lift anything over 10 lbs for 1 week and I should stay away from running for aprox 1 week. I was told my heart is great. I have no ASD and all the blood vessels look good. The doctor went into both sides of me my heart and measured the O2 sat. They were all what they are supposed to be. I was able to watch the whole thing on 4 monitors. I could see my heart, lungs, and cath. I could see stuff being squirted out of the cath. I think that was dye? I could see the cath moving into different heart chambers. The worst part was at the end when they closed up the vein. Doctor said this is going to hurt and he was not kidding. He put a closure device, ? 2 sutures into the vein at my groin. That is what still hurts. Because of this closure device I was able to leave 2 hrs sooner then I expected. Thanks for all the support here. I still dont understand why I run out of breath sooner then other folks. Maybe I should just stop thinking about it and........ wait for it.........

Best AAR of the weekend! Good to hear, bud.

 

[Dexter]

Biked 30+ miles today at a pretty good pace. The Iceman Cometh is one week away.

When I did this same ride last year I was dying. This year I feel really good. I still think I'm at 50% of where I should be, but I'm still going to do a lot better.

Did I mention 1 week from Iceman?

 

[2Young2BBald]

Biked 30+ miles today at a pretty good pace. The Iceman Cometh is one week away.

When I did this same ride last year I was dying. This year I feel really good. I still think I'm at 50% of where I should be, but I'm still going to do a lot better.

Did I mention 1 week from Iceman?

Looks Like No Snow This Year. Are You Happy or Bummed About It?

 

[2Young2BBald]

Darrin & Steve, have a GREAT RACE tomorrow. I am jealous as hell of both the course and the warm weather. I would kill to run on The Speedway and have added this event to my mental must-do list.

__________________

I realized this afternoon that today would have been the 3rd day in a row with no workout. I think this has only happened 2 or 3 times this whole year. Right as the kids and I were heading out to trick or treat, they begged to go by themselves. Wanting to honor their independence, we turned them loose and I got on the bike trainer and did almost 12 miles in a 1/2 an hour. I am a week out from a very slick and tough dirt race, so I needed the workout. And, need to get quicker on the bike in preparation for an indoor tri in December.

 

[SteveUK]

Darrin & Steve, have a GREAT RACE tomorrow. I am jealous as hell of both the course and the warm weather. I would kill to run on The Speedway and have added this event to my mental must-do list.

__________________

I realized this afternoon that today would have been the 3rd day in a row with no workout. I think this has only happened 2 or 3 times this whole year. Right as the kids and I were heading out to trick or treat, they begged to go by themselves. Wanting to honor their independence, we turned them loose and I got on the bike trainer and did almost 12 miles in a 1/2 an hour. I am a week out from a very slick and tough dirt race, so I needed the workout. And, need to get quicker on the bike in preparation for an indoor tri in December.

Thanks - Darrin is staying at my place tonight so he can't wimp-out on me Maybe we'll see you next year? That would be cool Or, there is always the 5K in January: Daytona 5K which is the morning of the Rolex 24 (and usually very cold - well by Floridian standards!).

Hope everyone else that is racing has a great race too.