Ran a 10k in June (3 Viewers)

[Sand]

You can get a road bike and put aero-bars on it to do tri's; but you shouldn't take a tri-specific bike to be used for road races (you can, but other riders typically frown upon it).

Why? I gotta admit, I'm at a total loss at the difference between the two and why it would make any significant difference in performance unless you're a pretty strong rider.

Why? Because on a tri bike when on the aerobars you are a long ways from the brakes. In a peloton or pace line you want to be on your brakes always. So when riding in a group never show up with aerobars. Greatly frowned upon. Also, the difference between being up on the bars or down in the areo position are huge. Try 2-4 minutes over a 1 hour bike race. Very significant. That is a whole conversation to get into, but this article covers some of the basics of "free speed" on the bike. BnB could probably comment a bunch here.As far as what johnmend wants I'd recommend a road bike. You can put $70 aerobars on there and a zero setback seatpost and get most of what you want out of a tribike. Good enough to get you into the sport, for sure. There is no requirement whatsoever for a tri-specific bike.

 

[Sand]

Honestly, I have a hard time finding time to be good at one discipline. I don't know how you do it.

That's easy - I'm aiming for mediocrity in all three. (Sadly I still suck at biking and running.)

 

[prosopis]

6.3 miles for me today. 65 mins on hill climb program on elyptical.

 

[2Young2BBald]

Great new "running song" to share, Chevelle's Jars (sorry about the ad, best I could do) In general, Chevelle has awesome, consistent beats in a lot of their song, for running IMO (training only, I am, of course still a no music in running race snob).

Being the classic over thinker I am trying to build the right mix to spin to for the 1/2 hour bike leg of an indoor triathlon next month. The song above is going to be 1st.

Some of the others I am thinking of using:

2 Minutes to Midnight by Iron Maiden

BYOB by System of a Down

Scream, Aim & Fire by Bullet for my Valentine

Break by 3 Days Grace

Indestructible by Disturbed

I Will Not Bow by Breaking Benjamin

This may do it to fill the time. I have tested things a bit and I banged out almost a mile more in a 1/2 hour with music versus watching TV while riding on the trainer.

 

[Darrinll40]

***************Distance Alert**************************

9 miles this morning in 1:44:35. That will leave me just over 15 minutes to do the last mile in the race on Thursday.

I cannot believe that my triceps and biceps still ache from that 40 minute workout on Wednesday.

 

[tri-man 47]

***************Distance Alert**************************

9 miles this morning in 1:44:35. That will leave me just over 15 minutes to do the last mile in the race on Thursday.

I cannot believe that my triceps and biceps still ache from that 40 minute workout on Wednesday.

Awesome! Great progress. And if your muscles hurt ...no pain, no gain? That's the idea - break 'em down, and the improvement comes via the recovery.

 

[Darrinll40]

***************Distance Alert**************************

9 miles this morning in 1:44:35. That will leave me just over 15 minutes to do the last mile in the race on Thursday.

I cannot believe that my triceps and biceps still ache from that 40 minute workout on Wednesday.

Awesome! Great progress. And if your muscles hurt ...no pain, no gain? That's the idea - break 'em down, and the improvement comes via the recovery.

Thanks. And I thoroughly adhere to the "no pain, no gain" theory. I am planning an easy 3.5 tomorrow then off to the gym on Monday and maybe Wednesday. Then the 10 miler on Thursday. After that I plan on eating the weight of a small child at Thanksgiving dinner.

 

[prosopis]

Is running like fishing? A bad day of fishing is still better then a good day at work. A bad day of running is better then no running?

I hit the Heineken pretty hard last night and got to bed late. I woke up with a hangover but I was determined to get my 6 miles in this AM. I did 6.22 miles in 85 mins I knew I was going slow but I was surprised I was that slow today. My legs have been pretty sore all weak and I have hit the weights and elyptical pretty hard this week. Oh well at least I did it. I want to have a good showing on Thursday. I know it is hilly and I am a little concerned about jumping over water and hay bales. Tomorrow will be a rest day.

 

[2Young2BBald]

Is running like fishing? A bad day of fishing is still better then a good day at work. A bad day of running is better then no running?I hit the Heineken pretty hard last night and got to bed late. I woke up with a hangover but I was determined to get my 6 miles in this AM. I did 6.22 miles in 85 mins I knew I was going slow but I was surprised I was that slow today. My legs have been pretty sore all weak and I have hit the weights and elyptical pretty hard this week. Oh well at least I did it. I want to have a good showing on Thursday. I know it is hilly and I am a little concerned about jumping over water and hay bales. Tomorrow will be a rest day.

Absolute In fact, there is no better hangover remedy or relief (well, maybe there is one better).4.5 mile run for me today. You just can't beat running comfortably in shorts just a few days before Thanksgiving. Something is still not right with my ankle. It doesn't hurt, it just feels a bit lame. I didn't notice it all that much when I treadmill ran earlier this week and it didn't creep in until I did a couple of miles today. Still averaged under 8 MM as was taking it easy. I'll bike tomorrow, swim Monday and then take a quick two day rest to ready myself to try an go sub 50 for a 10K in a Santa Suit on Thurdsday. Wanted to wear it today as a training run, but my daughter begged me not to embarrass her. Kids

 

[Sand]

Race report!

Did a 5k this morning. Actually, not quite 5k, but we'll go into that. This was a relatively small race - 150 runners. Nice atmosphere and good weather (50 degrees and sunny) to start. I thought it was a tad cold, but by midway through I was hurting so bad I didn't notice it anymore. I entered this thing mostly because a family entry was cheap and my son (10) really wanted to do a run. He did the 1 mile fun run.

The course went downhill for the first mile, climbed 100 feet in mile 2 (oof) and then dropped 50 feet or so in the last mile. I tried a strategy talked about a lot in a 5k pacing thread over at BeginnerTriathlete in which you go out hard and "hold on" over the last 2 miles. That is what I did. Now, this course was short. I calculate from my GPS that the course was 2.98 miles, so I had to do some extrapolation over a virtual last .12 to get a time.

Splits:

Mile 1: 6:13

Mile 2: 7:23 (this mile was all uphill - 2% or so grade)

Mile 3: 6:49

Last .1: :43 to :45 depending on my assumptions

Total: 21:12 - or 6:49/mile

My raw time was 20:20 over what I think was a 2.98 mile course (still a 6:49/mile pace). I extrapolated a couple ways and they are pretty consistent. I could have held sub 7 for another tenth. As you remember my goal for this race was to go sub 7'/mile. No matter which way I look at it I would have made it. My time was good for 8th overall.

Booyah.

It gets better. My 10 year old won the kid's fun run with a 9:20 mile. And we won a nice coffee maker as a door prize (worth a good bit more than the $40 entry fee!). And I was thinking of getting my wife a nice coffee maker for Christmas. Gotta love it.

Very, very pleased with today. I accomplished what I wanted on a fairly hilly course. I suffered tremendously, but knew that was going to happen with how I chose to run the race.

 

[tri-man 47]

Booyah, indeed, Sand and SandSon!!! I like to go out at a 'controlled hard' pace so that I can still make tactical moves over the second half. But you ran your plan and nailed a very solid time, so congrats!

2YoungForASoreAnkle: Have you given yourself a decent rest over the past xx months?

 

[prosopis]

Race report!

Did a 5k this morning. Actually, not quite 5k, but we'll go into that. This was a relatively small race - 150 runners. Nice atmosphere and good weather (50 degrees and sunny) to start. I thought it was a tad cold, but by midway through I was hurting so bad I didn't notice it anymore. I entered this thing mostly because a family entry was cheap and my son (10) really wanted to do a run. He did the 1 mile fun run.

The course went downhill for the first mile, climbed 100 feet in mile 2 (oof) and then dropped 50 feet or so in the last mile. I tried a strategy talked about a lot in a 5k pacing thread over at BeginnerTriathlete in which you go out hard and "hold on" over the last 2 miles. That is what I did. Now, this course was short. I calculate from my GPS that the course was 2.98 miles, so I had to do some extrapolation over a virtual last .12 to get a time.

Splits:

Mile 1: 6:13

Mile 2: 7:23 (this mile was all uphill - 2% or so grade)

Mile 3: 6:49

Last .1: :43 to :45 depending on my assumptions

Total: 21:12 - or 6:49/mile

My raw time was 20:20 over what I think was a 2.98 mile course (still a 6:49/mile pace). I extrapolated a couple ways and they are pretty consistent. I could have held sub 7 for another tenth. As you remember my goal for this race was to go sub 7'/mile. No matter which way I look at it I would have made it. My time was good for 8th overall.

Booyah.

It gets better. My 10 year old won the kid's fun run with a 9:20 mile. And we won a nice coffee maker as a door prize (worth a good bit more than the $40 entry fee!). And I was thinking of getting my wife a nice coffee maker for Christmas. Gotta love it.

Very, very pleased with today. I accomplished what I wanted on a fairly hilly course. I suffered tremendously, but knew that was going to happen with how I chose to run the race.

That is awesome except for the realization that your 10 year old would beat me.

 

[Sand]

That is awesome except for the realization that your 10 year old would beat me. :X

Over a mile, maybe. Over a 5k? He'd whine about being tired and walk most of it.

 

[2Young2BBald]

Booyah, indeed, Sand and SandSon!!! I like to go out at a 'controlled hard' pace so that I can still make tactical moves over the second half. But you ran your plan and nailed a very solid time, so congrats!

2YoungForASoreAnkle: Have you given yourself a decent rest over the past xx months?

Not really, the plan is to back off things a bit (running-wise) after the Turkey Trot next week and the indoor tri in December. I rolled the ankle bad on the trail run 2-weeks ago and did go over a week without running, but kept up the biking & swimming. Truth is, I know I need some recovery time, but I am having too much fun to back off. Way to go Sand :X Congrats to your Son too! It awesome to be able to share race day with family. And a cool parting gift to boot.

 

[Workhorse]

Great race, Sand!

Just got back from my weekly long run: 18 miles in 8:40 average pace. I purposely tried to take it slower this week since I've been really pushing my pace and tempo runs lately. My body is starting to feel a little wear and tear (left achilles and left hip are the main culprits) and I want to ease off a bit since I'm running the Atlanta Half Marathon on Thursday morning. I'm going to set a 1:47 goal for that one. Wish me luck.

 

[Sand]

Wish me luck.

Break a leg! (Well, you know what I mean!)

 

[Dexter]

So I didn't realize the streets that run East West of me are two miles so my planned 4 mile run turned into 7 miles.

 

[Sand]

So I didn't realize the streets that run East West of me are two miles so my planned 4 mile run turned into 7 miles.

The real Dexter would slit his own throat for a mistake like that.

 

[gruecd]

Very, very pleased with today. I accomplished what I wanted on a fairly hilly course. I suffered tremendously, but knew that was going to happen with how I chose to run the race.

Nice run, Sand. Way to HTFU!!

 

[Dexter]

So I didn't realize the streets that run East West of me are two miles so my planned 4 mile run turned into 7 miles.

The real Dexter would slit his own throat for a mistake like that.

The real Dexter would just kill more people. Speaking of which lets hope the wife goes to bed early tonight.

 

[2Young2BBald]

So I didn't realize the streets that run East West of me are two miles so my planned 4 mile run turned into 7 miles.

Thursday will be cake then. Have you taken advantage of the remote site packet pick up? This has to be one of the coolest additions to the race in years. We were able to get our stuff at the GP Hanson's versus having to head downtown. If you are thinking about picking your packet up on race day, DON'T. It is a cluster inside Cobo before the start of the race.We've started a tradition of taking the kids downtown for lunch before packet pick up. Having our packets already, we are still heading down to Slow's on Wednesday. Not exactly the best pre-race meal.

 

[Dexter]

So I didn't realize the streets that run East West of me are two miles so my planned 4 mile run turned into 7 miles.

Thursday will be cake then. Have you taken advantage of the remote site packet pick up? This has to be one of the coolest additions to the race in years. We were able to get our stuff at the GP Hanson's versus having to head downtown. If you are thinking about picking your packet up on race day, DON'T. It is a cluster inside Cobo before the start of the race.We've started a tradition of taking the kids downtown for lunch before packet pick up. Having our packets already, we are still heading down to Slow's on Wednesday. Not exactly the best pre-race meal.

No there wasn't any pick ups near me and I was stupid busy today so didn't have a chance. Maybe I'll see you there.

 

[2Young2BBald]

I have a WDIS question & I don't feel like braving the Assistant Coach Forum. I am a game out of 1st in my division & have the most points scored in th league, so this is a horrible time to even have to think about this. 14 team league, standard scoring (point per 10 yards rushing & receiving, 6 points for a TD). Due to injuries to Turner & Bush I am forced to start 2 of the three below:

Santana Moss, WR WAS vs Dallas. He is in and it is really just a pick of the 2 below.

Ryan Moats, RB HOU vs Ten. Slaton is the starter, but I would guess he is another fumble from riding the pine again and giving way to Moats. Even with Slaton back as starter, Moats will likely see more touches that early in the season and is more likely to find than end zone than my other option.

Eddie Royal, WR DEN vs SD. Man, I thought he was a late round steal on draft day with the issues going on with Marshall, etc. Instead, I haven't started him yet and really just kept him around as an injury option, which I wish didn't come on a week when DEN is playing SD. The FBG Flex ranking has Royal well ahead of Moats and as of last night I had Royal starting. I changed things this morning, switching in Moats. I almost always adhere to never change your line up on game day mojo (like never try something new on race day), but I can't see Royal doing a thing against the SD defense.

What do you all think? Stick with Moss & Moats, switch to Moss & Royal (or, maybe even Moats & Royal)? I can over think just about anything, not just racing!

 

[prosopis]

That is awesome except for the realization that your 10 year old would beat me.

Over a mile, maybe. Over a 5k? He'd whine about being tired and walk most of it.

YES

 

[prosopis]

I have a WDIS question & I don't feel like braving the Assistant Coach Forum. I am a game out of 1st in my division & have the most points scored in th league, so this is a horrible time to even have to think about this. 14 team league, standard scoring (point per 10 yards rushing & receiving, 6 points for a TD). Due to injuries to Turner & Bush I am forced to start 2 of the three below:Santana Moss, WR WAS vs Dallas. He is in and it is really just a pick of the 2 below. Ryan Moats, RB HOU vs Ten. Slaton is the starter, but I would guess he is another fumble from riding the pine again and giving way to Moats. Even with Slaton back as starter, Moats will likely see more touches that early in the season and is more likely to find than end zone than my other option.Eddie Royal, WR DEN vs SD. Man, I thought he was a late round steal on draft day with the issues going on with Marshall, etc. Instead, I haven't started him yet and really just kept him around as an injury option, which I wish didn't come on a week when DEN is playing SD. The FBG Flex ranking has Royal well ahead of Moats and as of last night I had Royal starting. I changed things this morning, switching in Moats. I almost always adhere to never change your line up on game day mojo (like never try something new on race day), but I can't see Royal doing a thing against the SD defense.What do you all think? Stick with Moss & Moats, switch to Moss & Royal (or, maybe even Moats & Royal)? I can over think just about anything, not just racing!

I would go Moats and Royal and sit sucktana moss

 

[2Young2BBald]

I have a WDIS question & I don't feel like braving the Assistant Coach Forum. I am a game out of 1st in my division & have the most points scored in th league, so this is a horrible time to even have to think about this. 14 team league, standard scoring (point per 10 yards rushing & receiving, 6 points for a TD). Due to injuries to Turner & Bush I am forced to start 2 of the three below:Santana Moss, WR WAS vs Dallas. He is in and it is really just a pick of the 2 below. Ryan Moats, RB HOU vs Ten. Slaton is the starter, but I would guess he is another fumble from riding the pine again and giving way to Moats. Even with Slaton back as starter, Moats will likely see more touches that early in the season and is more likely to find than end zone than my other option.Eddie Royal, WR DEN vs SD. Man, I thought he was a late round steal on draft day with the issues going on with Marshall, etc. Instead, I haven't started him yet and really just kept him around as an injury option, which I wish didn't come on a week when DEN is playing SD. The FBG Flex ranking has Royal well ahead of Moats and as of last night I had Royal starting. I changed things this morning, switching in Moats. I almost always adhere to never change your line up on game day mojo (like never try something new on race day), but I can't see Royal doing a thing against the SD defense.What do you all think? Stick with Moss & Moats, switch to Moss & Royal (or, maybe even Moats & Royal)? I can over think just about anything, not just racing!

I would go Moats and Royal and sit sucktana moss

Can't do it. With Simms getting the QB nod in Denver, that makes Royal even more worthless IMO. Going with Moats & Moss. C'mon Slaton, fumble on you 1st couple of touches!!

 

[BassNBrew]

You can get a road bike and put aero-bars on it to do tri's; but you shouldn't take a tri-specific bike to be used for road races (you can, but other riders typically frown upon it).

Why? I gotta admit, I'm at a total loss at the difference between the two and why it would make any significant difference in performance unless you're a pretty strong rider.

Why no tri bike in road races?1. It's a pretty unstable ride compared to a road bike handling wise.

2. People don't like the thought of aero bars skewering their spine.

3. If you're riding aero you aren't near the brakes. If you're riding wide, you have to take your hands of the bars to shift.

Why no road bike in tri races?

Based on 250 watts over 20 miles.

Aero - 24.4 mph, 49 mins

Drops - 22.6 mph, 53 mins

Hoods - 20.9 mph, 57 mins

If you wanted to ride the 20 miles in 49 mins in the drops you would need to produce 305 watts. That's a 22% increase in power to make up 4 mins or improve your time by 8%. Now it is easier to generate power in the drops and hoods, think about the toll that's taking on your legs prior to the run.

I can't emphasize enough how important aero dynamics are in time trialing. Over a 10 mile TT I can finish within 20% of the time of the best in the world. Over a 5K run Gruecd beats me my 20%+ and the top 5kers beat me by 40%+

 

[wraith5]

Thanks for that explanation, BNB!

Today was my final 20 miler (9:08 target pace) - to say I felt pressure would be a serious understatement after my less-than-ideal previous 20 milers (3 of them!!) and having been sick recently. I needed this one to go well.

Got up at 6am and had a big cup of coffee with my oatmeal - wanted plenty of time to take care of business before I got started this time around. Downed a bag of Sports Beans outside (upper 30s when I started) and headed off at about 6:50.

5 miles, 9:17s, 152 bpm - a touch off my 9:15 target, but basically exactly how I wanted to start.

5 miles, 9:06s, 156 bpm - a touch faster than my 9:10 target gets me on track and where I wanted to be after 10. Felt great

5 miles, 9:04s, 161 bpm - not only my fastest time to 15 on a 20 miler this year, but ties for my lowest bpm, too.

5 miles, 9:05s, 167 bpm - the strongest I've EVER been through 20 miles. Legs hurt a bit but definitely tolerable.

1 mile, 8:53, 173 bpm - wanted to get past 20 at least one time. Could have kept going without a problem.

Overall, 21 miles, 3:11:39, 9:07 ave pace.

Ice bath afterwards and felt really good. Just exactly what I hoped to get out of the run.

 

[BassNBrew]

Thanks for that explanation, BNB!

Today was my final 20 miler (9:08 target pace) - to say I felt pressure would be a serious understatement after my less-than-ideal previous 20 milers (3 of them!!) and having been sick recently. I needed this one to go well.

Got up at 6am and had a big cup of coffee with my oatmeal - wanted plenty of time to take care of business before I got started this time around. Downed a bag of Sports Beans outside (upper 30s when I started) and headed off at about 6:50.

5 miles, 9:17s, 152 bpm - a touch off my 9:15 target, but basically exactly how I wanted to start.

5 miles, 9:06s, 156 bpm - a touch faster than my 9:10 target gets me on track and where I wanted to be after 10. Felt great

5 miles, 9:04s, 161 bpm - not only my fastest time to 15 on a 20 miler this year, but ties for my lowest bpm, too.

5 miles, 9:05s, 167 bpm - the strongest I've EVER been through 20 miles. Legs hurt a bit but definitely tolerable.

1 mile, 8:53, 173 bpm - wanted to get past 20 at least one time. Could have kept going without a problem.

Overall, 21 miles, 3:11:39, 9:07 ave pace.

Ice bath afterwards and felt really good. Just exactly what I hoped to get out of the run.

Good job wraith.

 

[Darrinll40]

Thanks for that explanation, BNB!

Today was my final 20 miler (9:08 target pace) - to say I felt pressure would be a serious understatement after my less-than-ideal previous 20 milers (3 of them!!) and having been sick recently. I needed this one to go well.

Got up at 6am and had a big cup of coffee with my oatmeal - wanted plenty of time to take care of business before I got started this time around. Downed a bag of Sports Beans outside (upper 30s when I started) and headed off at about 6:50.

5 miles, 9:17s, 152 bpm - a touch off my 9:15 target, but basically exactly how I wanted to start.

5 miles, 9:06s, 156 bpm - a touch faster than my 9:10 target gets me on track and where I wanted to be after 10. Felt great

5 miles, 9:04s, 161 bpm - not only my fastest time to 15 on a 20 miler this year, but ties for my lowest bpm, too.

5 miles, 9:05s, 167 bpm - the strongest I've EVER been through 20 miles. Legs hurt a bit but definitely tolerable.

1 mile, 8:53, 173 bpm - wanted to get past 20 at least one time. Could have kept going without a problem.

Overall, 21 miles, 3:11:39, 9:07 ave pace.

Ice bath afterwards and felt really good. Just exactly what I hoped to get out of the run.

Great job wraith. I am sure that the race will be easy for you.This last weekend some crazy folk got together and ran a 202 mile race across Florida.

Link

Maybe one day 12 of us could team up and do it.

No running for me until Thursday. I am hitting the gym right after work.

 

[2Young2BBald]

Thanks for that explanation, BNB!

Today was my final 20 miler (9:08 target pace) - to say I felt pressure would be a serious understatement after my less-than-ideal previous 20 milers (3 of them!!) and having been sick recently. I needed this one to go well.

Got up at 6am and had a big cup of coffee with my oatmeal - wanted plenty of time to take care of business before I got started this time around. Downed a bag of Sports Beans outside (upper 30s when I started) and headed off at about 6:50.

5 miles, 9:17s, 152 bpm - a touch off my 9:15 target, but basically exactly how I wanted to start.

5 miles, 9:06s, 156 bpm - a touch faster than my 9:10 target gets me on track and where I wanted to be after 10. Felt great

5 miles, 9:04s, 161 bpm - not only my fastest time to 15 on a 20 miler this year, but ties for my lowest bpm, too.

5 miles, 9:05s, 167 bpm - the strongest I've EVER been through 20 miles. Legs hurt a bit but definitely tolerable.

1 mile, 8:53, 173 bpm - wanted to get past 20 at least one time. Could have kept going without a problem.

Overall, 21 miles, 3:11:39, 9:07 ave pace.

Ice bath afterwards and felt really good. Just exactly what I hoped to get out of the run.

Very nice. How did the beans work for you? I cannot recall if you've been part of the sports massage discussion, but as a recommendation, this week may be the perfect time to get one as you wind down for AZ. Not only will it help get your muscles right, it may release any residual funk from the cold you had.

 

[pmbrown_22]

Thanks for that explanation, BNB!

Today was my final 20 miler (9:08 target pace) - to say I felt pressure would be a serious understatement after my less-than-ideal previous 20 milers (3 of them!!) and having been sick recently. I needed this one to go well.

Got up at 6am and had a big cup of coffee with my oatmeal - wanted plenty of time to take care of business before I got started this time around. Downed a bag of Sports Beans outside (upper 30s when I started) and headed off at about 6:50.

5 miles, 9:17s, 152 bpm - a touch off my 9:15 target, but basically exactly how I wanted to start.

5 miles, 9:06s, 156 bpm - a touch faster than my 9:10 target gets me on track and where I wanted to be after 10. Felt great

5 miles, 9:04s, 161 bpm - not only my fastest time to 15 on a 20 miler this year, but ties for my lowest bpm, too.

5 miles, 9:05s, 167 bpm - the strongest I've EVER been through 20 miles. Legs hurt a bit but definitely tolerable.

1 mile, 8:53, 173 bpm - wanted to get past 20 at least one time. Could have kept going without a problem.

Overall, 21 miles, 3:11:39, 9:07 ave pace.

Ice bath afterwards and felt really good. Just exactly what I hoped to get out of the run.

Way to go. You sound much more confident than last week. I am glad you got this in. The psyche is so important for these races.

 

[pmbrown_22]

Update for me.

Woke up Friday not feeling too well and called in sick for work. As one would expect, I was running a 5 miler that afternoon and feeling much better. I think I was just feeling better because I was not at work. Run was just ok as I had kind of a full stomach from some fruit and yogurt I had before, but I finished and felt good.

Saturday was an interesting run for me. I did 6 miles for the first time since the marathon and it actually was a great run. I started out at 8:00 mile for mile 1 and then reeled in 7:40, 7:34, 7:28, and 7:30, 7:30. This was huge for me because I will be doing a 10K on Thanksgiving so I am excited to actually race it and see how I end up. For some reason, I love this distance. It just seems to suit me pretty well.

On Sunday I felt awful again and did not go out and do my 10 miler I had planned. I am still feeling bad today, but hopefully will get a run in tonight and not worry about how I am feeling.

 

[tri-man 47]

Great race, Sand!

Just got back from my weekly long run: 18 miles in 8:40 average pace. I purposely tried to take it slower this week since I've been really pushing my pace and tempo runs lately. My body is starting to feel a little wear and tear (left achilles and left hip are the main culprits) and I want to ease off a bit since I'm running the Atlanta Half Marathon on Thursday morning. I'm going to set a 1:47 goal for that one. Wish me luck.

Workhorse - good luck!!!Wraith - good run!!!

 

[Third]

Did my longest run to date on Saturday morning - 7.25 miles in 1:04 - 8:53 m/m.

I felt really good but, at this stage of my training (which is very early), that is probably too fast of a pace for my "long" runs.

 

[pigskinliquors]

Lots of great news over the weekend!! Way to go Sand, Mini-Sand, Wraith, The Third and Workhorse!

BnB nailed the differences between tri-bike vs. road bike. It's a really simple decision = are you going to be riding more often alone (= tri-bike) or more often in traffic or around others (= road bike).

My Update:

No running since last Thursday, as I'm still in recovery-mode. I worked core on Fri/Sun; arms on Saturday; and back/chest/legs yesterday. I'll go for a short (6 mile) jaunt tonight, to try and retain some of my stamina. I'm pretty sure I now know my next running race. We have a local half marathon that I've never run as I'm usually training for something else during it (or even racing on the same day). It will be the first run I'll do with Mrs. Liquors. She's never raced more than a 10k, and we have always raced separately so that one of us can watch the kiddos. We'll also be running with at least six of our neighbors/best friends (possibly 9 if we can twist enough arms). I'm hoping to run it alone, as the rest will be pretty slow (Mrs. Liquors will be the second fastest), and I haven't raced a half in six years. I'm looking forward to being able to do more speed work in preparation. That race is March 7th, and I have my favorite Duathlon on April 10th. Now I just need to find a cycling race between now and March so that I'm motivated to get some bike work in over the winter months.

 

[gruecd]

What up, kids? Did an easy 8 on Saturday morning and another 6 miles after I got home from the Packer game last night. The Pack looked good, but I still wish they would've kept Favre, especially after watching him complete a career-best 88% of his passes yesterday against the Seahawks. The guy is amazing.

Last night flipped back and forth between the Bears/Eagles and the AMA's. I thought Jay-Z and Alicia Keys ripped it up, and Shakira = (or maybe more appropriately, ) .

Looking to get the mileage back up in the upper 30's or low 40's this week. There's a 5-mile turkey trot on Thursday morning that I may or may not run, depending on the weather. Right now, they're predicting cold, rainy, and windy, so I doubt I'll run. But time will tell. There's also a local 5/15K race on Sunday, so maybe I'll do that one instead. Again, time will tell.

liquors - I hope the recovery is going well. And good luck training for the half!

The Third - Nice work on Saturday! Tell me again (1) what you're training for, and (2) what time you're trying to run, and I'll tell you if your training pace is too fast.

Workhorse - Great work on the 18, and good luck on Thursday!!

Wraith - AWESOME job on your 21-miler!! It's always nice to nail a workout after a couple of disappointments. Way to go!!

2Young - I'll keep my fingers crossed for you for Moats tonight. I won my TD-league by a lot thanks to Ricky Williams, but I'm tied at 107 in my yardage league, and my opponent still has Kris Brown tonight. Looks like I'll be getting bumped out of first place.

pmb - Nice speedy 6-miler on Saturday, and good luck in your 10K! I hope you're feeling better.

Darrin, BNB, prosopis, Dexter, tri-man, Sand, and everyone else -

And I still wish everybody would put their upcoming races in their respective sigs....

 

[Third]

The Third - Nice work on Saturday! Tell me again (1) what you're training for, and (2) what time you're trying to run, and I'll tell you if your training pace is too fast.

I'm training for the Little Rock half in March. My fastest 5K pace to date has been about 7:40. I am shooting to run the half in the 1:50 - 1:55 range (8:30 m/m).

 

[gruecd]

The Third - Nice work on Saturday! Tell me again (1) what you're training for, and (2) what time you're trying to run, and I'll tell you if your training pace is too fast.

I'm training for the Little Rock half in March. My fastest 5K pace to date has been about 7:40. I am shooting to run the half in the 1:50 - 1:55 range (8:30 m/m).

That's right. I remember now, because I'm doing the same race. It's just hard keeping everybody straight around here!According to McMillan's running calculator using a 23:46 pace for a 5K, you should be doing your long runs at 9:21 to 10:21 pace. You should be doing your tempo runs at 8:03 to 8:24.

Assuming the 7:40 5K pace is truly indicative of your current fitness level, then that 8:53 pace you ran on Saturday was really "no-man's land." I know it would seem logical that it would be better to run faster, but you've gotta remember what you're trying to accomplish with the workout. I'm no expert, but it seems to me as if 8:53 isn't fast enough for a lactate threshold (LT) workout, and it's faster than necessary to work on your aerobic fitness. In other words, if you're working to improve your LT, you need to run faster, and if not, you can slow down and have the same aerobic benefit with less stress on your body.

Does that help?

 

[Third]

The Third - Nice work on Saturday! Tell me again (1) what you're training for, and (2) what time you're trying to run, and I'll tell you if your training pace is too fast.

I'm training for the Little Rock half in March. My fastest 5K pace to date has been about 7:40. I am shooting to run the half in the 1:50 - 1:55 range (8:30 m/m).

That's right. I remember now, because I'm doing the same race. It's just hard keeping everybody straight around here!According to McMillan's running calculator using a 23:46 pace for a 5K, you should be doing your long runs at 9:21 to 10:21 pace. You should be doing your tempo runs at 8:03 to 8:24.

Assuming the 7:40 5K pace is truly indicative of your current fitness level, then that 8:53 pace you ran on Saturday was really "no-man's land." I know it would seem logical that it would be better to run faster, but you've gotta remember what you're trying to accomplish with the workout. I'm no expert, but it seems to me as if 8:53 isn't fast enough for a lactate threshold (LT) workout, and it's faster than necessary to work on your aerobic fitness. In other words, if you're working to improve your LT, you need to run faster, and if not, you can slow down and have the same aerobic benefit with less stress on your body.

Does that help?

It does make sense. I'm doing my LT workouts in the 3-4 mile range right now at around 8:15. So for my fitness level, this 7-mile run was an aerobic run - which is why I felt I went a little too fast. Thanks for the insight.

 

[Sand]

Darrin, BNB, prosopis, Dexter, tri-man, Sand, and everyone else -

Pretty much all I did this weekend, too, other than the race. Watched Clemson, UF, and the Saints (OMG 10-0) win and pretty much sat on my ###. Hamstrings not happy with me from the race. As I look back I can see that I need to do sprint work (to get my hamstrings to the point where they aren't barking at me after that kind of effort) and hill work. Turns out in both my 10k and 5k that I find I am slower on the uphills than folks running at my pace. I need to work on holding pace there. I also found out I am a good bit faster than folks at my pace when going downhill. In both races I chewed people up going downhill. Not sure why that is but if I can get my uphill to match my downhill I think I can substantially improve my performances. Any hints on training regimens here appreciated.

 

[gruecd]

Any hints on training regimens here appreciated.

Runner's World --> Training --> Workouts --> Hill TrainingHave at 'er, my friend.

 

[meeka]

Thanks for that explanation, BNB!

Today was my final 20 miler (9:08 target pace) - to say I felt pressure would be a serious understatement after my less-than-ideal previous 20 milers (3 of them!!) and having been sick recently. I needed this one to go well.

Got up at 6am and had a big cup of coffee with my oatmeal - wanted plenty of time to take care of business before I got started this time around. Downed a bag of Sports Beans outside (upper 30s when I started) and headed off at about 6:50.

5 miles, 9:17s, 152 bpm - a touch off my 9:15 target, but basically exactly how I wanted to start.

5 miles, 9:06s, 156 bpm - a touch faster than my 9:10 target gets me on track and where I wanted to be after 10. Felt great

5 miles, 9:04s, 161 bpm - not only my fastest time to 15 on a 20 miler this year, but ties for my lowest bpm, too.

5 miles, 9:05s, 167 bpm - the strongest I've EVER been through 20 miles. Legs hurt a bit but definitely tolerable.

1 mile, 8:53, 173 bpm - wanted to get past 20 at least one time. Could have kept going without a problem.

Overall, 21 miles, 3:11:39, 9:07 ave pace.

Ice bath afterwards and felt really good. Just exactly what I hoped to get out of the run.

Wow, nice run! This is where I hope to be this spring. I am not sure if I have a 4 hour marathon in me yet, but it won't be from lack of effort.

 

[wraith5]

Apologies to the guys who posted updates before last night that I missed acknowledging - I was so excited about posting my run I didn't even take the time to read the stuff posted over the weekend first. Poor form on my part.

Sand - GREAT 5K (or so)!!! Interesting race strategy that obviously worked for you. Awesome about your boy's victory. I love that stuff.

Workhorse - Just when I'm feeling good about my 9:07s I read your post... Really nice 18 miler - I hope sometime I can post "easy" 8:40s, too!!

Darrin - great 9 miler - you'll do great! Hopefully your muscles are feeling better by now. Just more motivation to keep up with it going forward!

Prosopis - good job getting out and doing your 6! I can't remember the last time I was properly hung-over, but I'm pretty sure I wouldn't have gone running. Who cares that it was "slow?"

Dexter - Not sure I understand the East/West road 4 miler to 7 miler thing, but good job nonetheless!

pmbrown - Tis the season for running while sick. Or taking a day off here or there. Good job getting out & doing 6 and I hope you start feeling better soon.

The Third - Congratulations on the new high water mark! Keep up the great work!

Gruecd - I feel like I should acknowledge your running even though I know you've been taking it easy. Consider yourself acknowledged!!

2Y2BB - Take care of that ankle, brother. You don't need a nagging injury!! Regarding your music list, I think I'll add 2 Minutes to Midnight to my playlist - I have "Die With Your Boots On" already on there and have been playing 2MTM a lot on Guitar Hero... occasionally I'll use my "Best of Maiden" playlist to change things up. Indestructible is a staple and one of my go-to songs. I hate System of a Down with a passion. So annoying.

Football note: Unless Chris Johnson blows up again (which he probably will) allowing Andy Dufresne to beat me, I have a shot to go 4-0 for the first time this week across my leagues.

 

[wraith5]

Very nice. How did the beans work for you? I cannot recall if you've been part of the sports massage discussion, but as a recommendation, this week may be the perfect time to get one as you wind down for AZ. Not only will it help get your muscles right, it may release any residual funk from the cold you had.

Great idea about the massage!! Was planning one post-race, but maybe doing one now is more important. Don't think I can sell both to Mrs. Wraith... Not sure how to answer about the beans. Can't argue with results, and I had a great run. They certainly didn't hurt, so they will be part of my gameplan for Tucson, which I'm officially beginning to obsess on!

 

[wraith5]

Wow, nice run! This is where I hope to be this spring. I am not sure if I have a 4 hour marathon in me yet, but it won't be from lack of effort.

Thanx, Meeka! To be honest, I'm far from sure if I have a 4 hr marathon in me yet, too!! Though my stated goal is 4:10, I'm obviously looking at 4:00 as possibly within reach. But a lot of things have to go right for me to get there and I'm not about to blow my 4:10 over-reaching if the conditions don't feel right.

 

[gruecd]

Just finished a nice run a little while ago. Really wasn't planning on doing anything fast, but it felt good, so I decided to just go with it. I guess that's the beauty of not being on a regimented training plan right now.

Anyway, ended up doing an impromptu 5-mile progression run in 8:07, 7:41, 7:38, 7:16, and 7:03. More importantly, it finally feels like I'm getting a little bounce back in my step. If the weather's decent on Thursday, I wouldn't mind seeing what I could do in a 5-mile race. I haven't done one since 2007, when I ran 33:02 (6:36 pace). I set a new 10K PR this past spring at 6:34 pace, so I'm thinking I could probably do a little better for the 5-miler. But like I've said, I'm not very good (relatively speaking) at the short stuff.

Have a great night, everybody!

 

[prosopis]

Wow great reports from everyone.

Wraith sounds like you are ready to hit Tucson. Maybe we can meet for a beer?

I did 6 miles today. I picked up my number and t shirt for Thursdays turkey run. I saw the map and it looks fun. Running all around Reid Park if anyone is familiar with that.

 

[Sand]

Any hints on training regimens here appreciated.

Runner's World --> Training --> Workouts --> Hill TrainingHave at 'er, my friend.

I kinda knew that. But I appreciate the links. I'll read that set of articles.

Training: Saturday did a nice swim with the kid. Popped off a 27.74 50yd free (actually did one faster, but the 10 year old hosed the time). That is getting better - my dryland swim workouts are paying dividends, I think. Today a sedate 5 mile recovery run at 8:15/mile or so. Felt decent, not great. That little 5k definitely stressed out my leg musculature a bit. God I'm getting old.

 

[2Young2BBald]

Moats = 0, Moss = 3, Royal on the bench = 2, Saints D =22 & an 80 to 74 point victory Just put in a waiver claim for the Snelling kid as a handcuff for Turner until he is healthy. Little chance I get him as I have the 3rd lowest waiver priority, but we'll see. I am alone (for now) at the top of my division. Would have been a perfect football weekend if Cinci hadn't hosed me in my Survivor Pool.

Swam 2,000 yards last night with the intention of going easy as a bit of a wind down for Thursday's Turkey Trot. Getting some advice and altering my left arm entry and pull has made huge differences. I was probably swimming at about 80% and still swam 4 sets of 500 yards all within 10 to 20 seconds of 9:30. Rode 15.89 miles in 45-minutes on the trainer on Sunday and had that run on Saturday. I am going cold turkey (get it) for the next 2 days. I am a bit achy and need the rest. I think some of the aches are may be tied to the crap foods I have been eating since winding down the race season a bit in September. I was so good about watching what I ate all Summer and have been on a bit of a binge lately (which certainly has something to do with me not backing off the exercise or I'd be a tub of goo). Hopefully I can survive the holidays without tacking on too may pounds before implementing some kind of New Year's resolution.