Ran a 10k in June (4 Viewers)

[2Young2BBald]

I live on circular street that's almost exactly 0.25 miles around, so yesterday after the plow came, I scraped a running lane down to the blacktop the entire way around the neighborhood. Starting tomorrow, and lasting probably for weeks until Baltimore's sidewalks re-emerge, I'm going to be running laps on that "track" to train for my March 20 half-marathon. Actually looking forward to tomorrow's 4 mile pace run, because it will be easy to monitor my time and know when to speed up.But 36 laps for my long run on Sunday will probably get a little tiresome.

Set out to do the pace run on my "track" yesterday and it kind of sucked. Got very self-conscious about doing lap after lap around our tiny neighborhood and ended up starting out way too fast and then quitting before anyone saw me gasping for air and spitting on their front yard. Ended up doing just 3 miles at a 7:45 pace.Since I knew there was no way I could do my long run in the 'hood, I spent a lot of time yesterday cruising for streets with plowed shoulders and ultimately came up with a workable 3-mile loop. It was great - set a new personal distance record today by going 9.25 miles. Pace was 8:46 -- since it was a new route for me and I wasn't really sure where all the mile markers were, I didn't get hung up on time and just focused on running comfortably. 5 weeks until my first half-marathon! Was initially thinking I'd shoot for a 1:58 by doing 9-minute miles, but I'm starting to think I can do better than that. Now I'm thinking about trying to do 8:45 miles for the first 10, and then going as hard as I can for the final 5k -- whether that will be faster or slower than 8:45 miles TBD. Any insight on setting a goal?

Just based on what I've read, you are certainly on track for 8:45s or less. Is there a marathon partnered with the event? If so, why don't you find the 8:45 pace group and go along for the ride with them?

 

[2Young2BBald]

Back from Trainer-Fest where we piled 19 riders in to a smallish family room. Goal was an hour at a cadence of around 80. Ended up doing 1.5 hours at almost 90. Calf feel great and I feel great too. It is SO motivating to ride with a group vs. alone.

ETA, one of the riders put up a video of the room full of bikes after.

 

[IvanKaramazov]

Since I knew there was no way I could do my long run in the 'hood, I spent a lot of time yesterday cruising for streets with plowed shoulders and ultimately came up with a workable 3-mile loop. It was great - set a new personal distance record today by going 9.25 miles. Pace was 8:46 -- since it was a new route for me and I wasn't really sure where all the mile markers were, I didn't get hung up on time and just focused on running comfortably. 5 weeks until my first half-marathon! Was initially thinking I'd shoot for a 1:58 by doing 9-minute miles, but I'm starting to think I can do better than that. Now I'm thinking about trying to do 8:45 miles for the first 10, and then going as hard as I can for the final 5k -- whether that will be faster or slower than 8:45 miles TBD. Any insight on setting a goal?

If you can do 9.25 comfortably at 8:45, there's absolutely no reason you can't maintain that pace over 13.1.

 

[Sand]

Race Report from my half today:

Final time: 1:41:03

Goal: 1:40

This was my first shot at a race of this length. I struggled through mile 1 - then again 7:10 was too fast (woops). I throttled back after seeing the mile 1 time. Settled in at 7:35 or so for the next few miles and felt reasonably good. At mile 5 the grade turned up somewhat and my times slowed a bit. Legs really started burning and never really felt all that great for the rest of the race. At mile 6-8 the road really turned up. Pretty happy with staying under 8:00 miles here. Miles 9 and 10 bounced around with another decent size hill.

Mile 10 was mercifully downhill for the most part, though I was starting to tire pretty bad and started to slow down. At mile 11 I hit a wall. Pretty much the same wall that I have hit in training more than a couple times. Mile 11 was brutal and I was ready to be wheeled off the course. Once I hit mile 12 and knew the end was close I managed to speed up somewhat. Not much - my calves and hamstrings were screaming. Mile 12 had a couple devilish little rises that make the ending hurt pretty good. Sprinted in the last bit.

In every other run I've done I have been able to bring it home strong. Not today. I faded pretty good down the stretch. 1:40 (my goal) was in sight and I faded right out of that. Next year, I guess. Still, this is quite a hilly course. On a flat course I would have hit sub 1:40 pretty readily.

Interestingly, despite the added hills (total of 1100 vertical feet of climbing) I clocked in a 7:43 pace on this 13.1 - pretty much the same as the 10 miler a few weeks ago (7:42 pace) on a much flatter course. The effort was there, just sadly not during the last few miles when I needed the strength to bring it in with style and crack 1:40.

Overall I can't be too upset with this. In the last year I've dropped 45 lbs. and only been running for ~8 months (from scratch). In that light, this is a reasonable performance. But still, couldn't I have found 4 bloody seconds somewhere on the course?

Splits:

Mile 1: 7:10

Mile 2: 7:33

Mile 3: 7:34

Mile 4: 7:32

Mile 5: 7:50

Mile 6: 7:47

Mile 7: 7:56

Mile 8: 7:59

Mile 9: 7:40

Mile 10: 7:48

Mile 11: 7:49

Mile 12: 8:05

Mile 13: 7:48

Last .1: 0:33

1st Half: 49:41

2nd Half: 51:22

 

[gruecd]

Overall I can't be too upset with this. In the last year I've dropped 45 lbs. and only been running for ~8 months (from scratch). In that light, this is a reasonable performance. But still, couldn't I have found 4 bloody seconds somewhere on the course?

Don't sell yourself short, Sand. That's a great race. You've come a lot way. Be proud of yourself. My friend ended up running 2:59:21. She was the 3rd female and 21st overall. Great run by her, too.

 

[Sand]

Overall I can't be too upset with this. In the last year I've dropped 45 lbs. and only been running for ~8 months (from scratch). In that light, this is a reasonable performance. But still, couldn't I have found 4 bloody seconds somewhere on the course?

Don't sell yourself short, Sand. That's a great race. You've come a lot way. Be proud of yourself. My friend ended up running 2:59:21. She was the 3rd female and 21st overall. Great run by her, too.

Funny enough my neighbor down the street finished 22nd overall. Smokin'.I was glad to see a local (guy works at the local running store) win the marathon. He passed the last Kenyan with a mile to go.

 

[Third]

Great race, Sand. I think that is a remarkable time for having run less than a year...seriously, that is terrific.

--------------------

I had an awful run today. My long run was supposed to be 12 today, but it was snowing/raining and really wet and I couldn't run outside. I decided to do 8 on the treadmill and then do my long run on Tuesday when the weather clears up. From the first half mile, I struggled. I could not get comfortable, felt like I was really having to work to stay on pace. Then I started getting chills and lightheaded. I slowed the pace and did 6 miles at a crawling pace.

Just one of those days, which I think was compounded by being on the treadmill. I'm trying not to let today get into my head. Hopefully, I can bounce back and knock out 12 with no troubles on Tuesday. My first half is 3 weeks from today.

 

[prosopis]

That sounds like a great race Sand. Especially if you have been running for less then a year. Did you run when you were younger and picked it back up 8 mos ago?

 

[proninja]

Good stuff in here. Saturday is my day off, and today I went out for a ride with my GF, who before she broke her foot last may, had put 7k miles in the previous year on her bike, rode from vancouver BC to the mexican border and back up to utah - then came back and raced a season of cyclocross.

She's out of shape. Petered out after 20 miles and went slow. The upside is that I rode 20 miles and don't feel like I got any sort of a workout at all. That's a hell of a lot of progress from a couple months ago.

 

[proninja]

Random bike gear nerding:

I bought myself a pair of aerobars - put 'em on the bike tonight, I'll see about getting used to them. I may be the only guy here who's using a cross bike, but it's a nice cross bike. I bought a used sram red group today, finally found one affordable, and I can sell the ultegra SL stuff and have it mostly paid for.

I'm also building up a wheelset - selling the couple I have, and building a pair of DT Swiss 240s 32h hubs up with rr415 rims and aerolite spokes. They're not aero tri wheels, but at 32h they should be completely bombproof, aerolites are cold forged the length of the spoke, and at 1482g they're not the lightest out there, but they're by no means heavy. I'm really excited.

I can upgrade to ceramic bearings in the hubs for an extra $50. I've been told that the seals on cartridge bearings provide most of the resistance even , and there's not much of any functional difference when you upgrade to ceramic. Does anyone have experience with 'em?

 

[BassNBrew]

7.5 miles today on the Blue Ridge Parkway at 9'29". Obviously hilly terrain kills me as I knocked out 8 earlier in the week on flat terrian at a pace almost a minute faster. I know some of you are big fans of negetive splits so tell me if I did this correctly. Ran 3.77 when the poo pangs hit. Pace at this point was 9'40. Scrambled into a ditch in some bushes and dropped a deuce pile about 8 inches in diameter and 6 inches high. Wiped with some snow and proceeded on, knocking the pace down to sub 9'20" the rest of the way now carrying a lighter load.

 

[pmbrown_22]

Have not updated in awhile. Mostly I have been doing treadmill runs. I just don't have the desire to run on the roads during busy times. With the snow covering all the sidwalks and trails, I don't go out during the week much and run. I just feel safer. I did get all my miles in last week and this weekend. I went out Saturday and did 8 miles. Was supposed to be a pace run, but with the snow, I just could not keep my pace. Yesterday I did 16 and felt it was a pretty good run. I have been getting up early enough that I feel more comfortable on the roads with fewer cars.

Sand - hey you had a good race. It is tough covering newer distances and sounde like you did not have that bad of a race anyway. I know I would be happy with that time.

 

[BassNBrew]

Race Report from my half today:Final time: 1:41:03Goal: 1:40This was my first shot at a race of this length. I struggled through mile 1 - then again 7:10 was too fast (woops). I throttled back after seeing the mile 1 time. Settled in at 7:35 or so for the next few miles and felt reasonably good. At mile 5 the grade turned up somewhat and my times slowed a bit. Legs really started burning and never really felt all that great for the rest of the race. At mile 6-8 the road really turned up. Pretty happy with staying under 8:00 miles here. Miles 9 and 10 bounced around with another decent size hill.Mile 10 was mercifully downhill for the most part, though I was starting to tire pretty bad and started to slow down. At mile 11 I hit a wall. Pretty much the same wall that I have hit in training more than a couple times. Mile 11 was brutal and I was ready to be wheeled off the course. Once I hit mile 12 and knew the end was close I managed to speed up somewhat. Not much - my calves and hamstrings were screaming. Mile 12 had a couple devilish little rises that make the ending hurt pretty good. Sprinted in the last bit.In every other run I've done I have been able to bring it home strong. Not today. I faded pretty good down the stretch. 1:40 (my goal) was in sight and I faded right out of that. Next year, I guess. Still, this is quite a hilly course. On a flat course I would have hit sub 1:40 pretty readily.Interestingly, despite the added hills (total of 1100 vertical feet of climbing) I clocked in a 7:43 pace on this 13.1 - pretty much the same as the 10 miler a few weeks ago (7:42 pace) on a much flatter course. The effort was there, just sadly not during the last few miles when I needed the strength to bring it in with style and crack 1:40.Overall I can't be too upset with this. In the last year I've dropped 45 lbs. and only been running for ~8 months (from scratch). In that light, this is a reasonable performance. But still, couldn't I have found 4 bloody seconds somewhere on the course?Splits:Mile 1: 7:10Mile 2: 7:33Mile 3: 7:34Mile 4: 7:32Mile 5: 7:50Mile 6: 7:47Mile 7: 7:56Mile 8: 7:59Mile 9: 7:40Mile 10: 7:48Mile 11: 7:49Mile 12: 8:05Mile 13: 7:48Last .1: 0:331st Half: 49:412nd Half: 51:22

Sounds like some strong results to me. When you run a flat course you'll crush 1:40.

 

[pigskinliquors]

Lot of stuff in here for a Valentine's Weekend!

TheMan: 8:45 is not only possible, but probable if you can finish your training.

Prosopsis: great run

Gruecd: Way to suck it up on Saturday, and great mileage for the week.

Workhorse: Thanks for sharing your Blog!! Great way to keep you motivated, and to document the adventure

2Young: I have been wearing my 2XU's since December. I have been wearing them under the Oxy's = I'm doubling up! I love them!

Sand: GREAT race!! You've come along ways and could turn into a tri-beast with some cycling work!

Proninja: Awesome cycling progress. You will be shocked how much aero-bars will help you; and SRAM is the bomb (I have Force on my road bike).

BnB: "Poo-Pangs"

____________________________________

My update:

I was pretty dehydrated from a long Friday night, and postponed my run 'til Saturday. I hydrated all day, but was over-served Saturday night = didn't think I helped my cause much. Went to start my run at 10:00 and one of my friends and his son were playing hoops at the pavilion across the street from our house. I played with them for 15 minutes, then started my run.

I looked at my watch .5 miles in, and my HR was already at 168, and I was only running at 8:55. I slowed down a bit to finish mile one at 9:01, and HR was only down to 166. I thought "crap!" playing ball killed my run. Mile 2 was my slowest at 9:04, and my Hr was back to 168. Since I almost always train in negative splits, I was prepared to bite the bullet, slow down, and just get some mileage in. I was hoping to get 11 or 12 in. Mile three was right at 9:00, but my HR lowered to 167 (I typically race around 175 bpm). I then ran every mile slightly faster than the previous, and for some miraculous reason, my HR never really deviated for the entire 12 miles. My final mile was at 8:31, and my final HR was 171; a good 4 bpm below what I had hoped my final HR would be before I started My HR and pace for each mile was:

166 (9:01)

168 (9:04)

167 (9:00)

168 (8:59)

169 (8:56)

168 (8:51)

170 (8:49)

169 (8:47)

170 (8:41)

170 (8:37)

172 (8:36)

171 (8:31)

I have NEVER had a negative split run allow me to maintain my HR as steadily as this one did. I have no explanation why, but it sure felt good

Additionally, I have a buddy who will be doing an Olympic tri in April, and he almost has me persuaded to join him. IF I can find the time to get into the pool, I will do it. Unfortunately, time is "lacking" in my world right now.

 

[BassNBrew]

Lot of stuff in here for a Valentine's Weekend!TheMan: 8:45 is not only possible, but probable if you can finish your training.Prosopsis: great runGruecd: Way to suck it up on Saturday, and great mileage for the week.Workhorse: Thanks for sharing your Blog!! Great way to keep you motivated, and to document the adventure2Young: I have been wearing my 2XU's since December. I have been wearing them under the Oxy's = I'm doubling up! I love them! Sand: GREAT race!! You've come along ways and could turn into a tri-beast with some cycling work! Proninja: Awesome cycling progress. You will be shocked how much aero-bars will help you; and SRAM is the bomb (I have Force on my road bike). BnB: "Poo-Pangs" ____________________________________My update:I was pretty dehydrated from a long Friday night, and postponed my run 'til Saturday. I hydrated all day, but was over-served Saturday night = didn't think I helped my cause much. Went to start my run at 10:00 and one of my friends and his son were playing hoops at the pavilion across the street from our house. I played with them for 15 minutes, then started my run. I looked at my watch .5 miles in, and my HR was already at 168, and I was only running at 8:55. I slowed down a bit to finish mile one at 9:01, and HR was only down to 166. I thought "crap!" playing ball killed my run. Mile 2 was my slowest at 9:04, and my Hr was back to 168. Since I almost always train in negative splits, I was prepared to bite the bullet, slow down, and just get some mileage in. I was hoping to get 11 or 12 in. Mile three was right at 9:00, but my HR lowered to 167 (I typically race around 175 bpm). I then ran every mile slightly faster than the previous, and for some miraculous reason, my HR never really deviated for the entire 12 miles. My final mile was at 8:31, and my final HR was 171; a good 4 bpm below what I had hoped my final HR would be before I started My HR and pace for each mile was:166 (9:01)168 (9:04)167 (9:00)168 (8:59)169 (8:56)168 (8:51)170 (8:49)169 (8:47)170 (8:41)170 (8:37)172 (8:36)171 (8:31)I have NEVER had a negative split run allow me to maintain my HR as steadily as this one did. I have no explanation why, but it sure felt good Additionally, I have a buddy who will be doing an Olympic tri in April, and he almost has me persuaded to join him. IF I can find the time to get into the pool, I will do it. Unfortunately, time is "lacking" in my world right now.

 

[IvanKaramazov]

Great race, Sand.

 

[The_Man]

Race Report from my half today:Final time: 1:41:03Goal: 1:40This was my first shot at a race of this length. ...Overall I can't be too upset with this. In the last year I've dropped 45 lbs. and only been running for ~8 months (from scratch). In that light, this is a reasonable performance. But still, couldn't I have found 4 bloody seconds somewhere on the course?

Great race. Very inspirational. Just shows what's possible when you commit to doing something and then keep that commitment.Stories like this are what help get me out of bed at 5:30 a.m. to run 5 miles in the dark when I really just want to go back to sleep.

 

[tri-man 47]

In the pool at 6:30 this morning for a productive hour-long swim workout, including a timed 1/2-mile (18 laps) at 18:15.

I'm trying to remember if you follow any type of specific 1/2 IM training plan. Do you use one, or rotate training discipline by "feel"? My 18-week plan should start March 1st, but I am starting it 2-weeks early, adjusting for races. Also, what is your take on racing a sprint 2-weeks prior to a 1/2 IM?

On that latter Q, the sprint race 2-weeks prior should be fine. The distance won't be an issue, given the status of your training by that point. And in fact, the intensity should be a good tune-up.Regarding training plans, I don't try to stay with one specific plan. My schedule is just too busy for me to stay right on schedule. I do follow the spirit of the plans, though ...base training/build phase/peak training ...mix of endurance and speed/tempo workouts ...incorporating 'bricks' ...targeting a couple of key workouts each week. I actually have four articles on my desk that I've been meaning to copy into pdfs to send to you. A 12-week program, a 20-week program, and a couple of nutrition articles (including race day).

---

Sand - way to go! That was a real gutsy effort. I'm impressed!

 

[Sand]

That sounds like a great race Sand. Especially if you have been running for less then a year. Did you run when you were younger and picked it back up 8 mos ago?

Thanks! I was never a runner. I did one 5k when I was 15 or so - so pretty much no history. I played soccer until a decade or so ago and had to drop that due to relocating for work. After being a slug for the last decade I decided that I was done being tubby and picked this stuff up.

Sounds like some strong results to me. When you run a flat course you'll crush 1:40.

The course elevation profile is here. I would call that hilly. Of course, the winner of the marathon said it was a "nice flat fast course". Bah humbug.

Sand: GREAT race!! You've come along ways and could turn into a tri-beast with some cycling work!

I need to get on the bike something fierce. Since it is so freaking cold these days I'm going to cuddle up with Coach Troy a few days a week starting this week (well, after my legs recover). My first tri is at the beginning of June, so hopefully by then I can get back into some cycling shape. My swim is decent (won my AG in my last one) and my running is getting stronger, for sure. I just need those 25mph cycling legs and I'm good to go! Thanks for all the comments, folks!

 

[pigskinliquors]

Just looked up the tri that my friend wants me to do. It's an ocean swim on April 25th = wetsuits allowed, and desired. I don't own a wetsuit, and unfortunately no nothing about them. What should I be looking for?

Also, there is a half IM option, and I've never completed a half, though it is very high on my to do list. With almost 10 weeks of time left for the event, I would normally think I could somehow be prepared, but the way my home schedule is right now, I don't think I can realistically make a good shot at this. I know I could get into running and biking shape by then, but won't be ready for a 1.2 mile swim prior. After reading about the course, it is typically extremely windy, and 56 miles in the wind, after trying not to drown for 40 minutes doesn't seem like a really good prelude to running a half marathon (not right now at least). Having not even done an Olympic distance in 2 years, my brain is telling me it's not the best time to make a run at this. Yet, my HTFU and "Just do it!" side is telling me not to sign-up for the Olympic prior to knowing if a run is feasible.

 

[Sand]

Just looked up the tri that my friend wants me to do. It's an ocean swim on April 25th = wetsuits allowed, and desired. I don't own a wetsuit, and unfortunately no nothing about them. What should I be looking for?

A rental. If the water is cold get a full suit. If it is close to the limit I'd either skip the suit or look into a sleeveless. If you really want to own one Xterra seems to put theirs on sale all the time. For a one time swim I wouldn't worry too much about brands, though.

Also, there is a half IM option, and I've never completed a half, though it is very high on my to do list. With almost 10 weeks of time left for the event, I would normally think I could somehow be prepared, but the way my home schedule is right now, I don't think I can realistically make a good shot at this. I know I could get into running and biking shape by then, but won't be ready for a 1.2 mile swim prior. After reading about the course, it is typically extremely windy, and 56 miles in the wind, after trying not to drown for 40 minutes doesn't seem like a really good prelude to running a half marathon (not right now at least). Having not even done an Olympic distance in 2 years, my brain is telling me it's not the best time to make a run at this. Yet, my HTFU and "Just do it!" side is telling me not to sign-up for the Olympic prior to knowing if a run is feasible.

As much as I love ocean swims, don't #### with a swim of this length. The ocean can be brutal and I feel one should be over prepared for a swim like this. I'd think hard about just doing the Olympic. Do the 1/2IM when you have specifically prepared for it and can crush it. IMO, of course.

 

[Sand]

Random bike gear nerding:

I bought myself a pair of aerobars - put 'em on the bike tonight, I'll see about getting used to them. I may be the only guy here who's using a cross bike, but it's a nice cross bike. I bought a used sram red group today, finally found one affordable, and I can sell the ultegra SL stuff and have it mostly paid for.

I'm also building up a wheelset - selling the couple I have, and building a pair of DT Swiss 240s 32h hubs up with rr415 rims and aerolite spokes. They're not aero tri wheels, but at 32h they should be completely bombproof, aerolites are cold forged the length of the spoke, and at 1482g they're not the lightest out there, but they're by no means heavy. I'm really excited.

I can upgrade to ceramic bearings in the hubs for an extra $50. I've been told that the seals on cartridge bearings provide most of the resistance even , and there's not much of any functional difference when you upgrade to ceramic. Does anyone have experience with 'em?

I think I have those exact aerobars. They work great for me.I have looked into ceramic bearings. They do provide a lower coefficient of friction. However, when you look at the contribution of that friction to the overall resistance on the bike the end result is vanishingly small. We're talking ~a tenth of a percent - noise. Based on what I have read I wouldn't waste the money.

 

[gruecd]

I'm also building up a wheelset - selling the couple I have, and building a pair of DT Swiss 240s 32h hubs up with rr415 rims and aerolite spokes. They're not aero tri wheels, but at 32h they should be completely bombproof, aerolites are cold forged the length of the spoke, and at 1482g they're not the lightest out there, but they're by no means heavy. I'm really excited.

I can upgrade to ceramic bearings in the hubs for an extra $50. I've been told that the seals on cartridge bearings provide most of the resistance even , and there's not much of any functional difference when you upgrade to ceramic. Does anyone have experience with 'em?

Am I the only one who's head is spinning after reading this? Holy crap. Is that what I sound like when I'm spouting off about running stuff??

 

[pigskinliquors]

Just looked up the tri that my friend wants me to do. It's an ocean swim on April 25th = wetsuits allowed, and desired. I don't own a wetsuit, and unfortunately no nothing about them. What should I be looking for?

A rental. If the water is cold get a full suit. If it is close to the limit I'd either skip the suit or look into a sleeveless. If you really want to own one Xterra seems to put theirs on sale all the time. For a one time swim I wouldn't worry too much about brands, though.

Also, there is a half IM option, and I've never completed a half, though it is very high on my to do list. With almost 10 weeks of time left for the event, I would normally think I could somehow be prepared, but the way my home schedule is right now, I don't think I can realistically make a good shot at this. I know I could get into running and biking shape by then, but won't be ready for a 1.2 mile swim prior. After reading about the course, it is typically extremely windy, and 56 miles in the wind, after trying not to drown for 40 minutes doesn't seem like a really good prelude to running a half marathon (not right now at least). Having not even done an Olympic distance in 2 years, my brain is telling me it's not the best time to make a run at this. Yet, my HTFU and "Just do it!" side is telling me not to sign-up for the Olympic prior to knowing if a run is feasible.

As much as I love ocean swims, don't #### with a swim of this length. The ocean can be brutal and I feel one should be over prepared for a swim like this. I'd think hard about just doing the Olympic. Do the 1/2IM when you have specifically prepared for it and can crush it. IMO, of course.

Thanks for the info Sand. I'd love to rent, but would likely have to get it in Austin or Houston (90 miles away) = a lot of hassle for a guy with no time. Regarding swim length, an Olympic is weighted waaaaaaaay too heavily to the swim for my liking (my weakest leg). Olympic = 1.5k (.93 miles) swim, 40k (25 miles) bike, 10k (6.1 miles) runHalf IM = 2.0k (1.2 miles) swim, 90k (56 miles) bike, 21k (13.1 miles) runThe half ratio for bike is the largest = my best leg; and smallest for the swim (my weakest!). I'm swimming just .5k further. The tricky part is whether I can gain enough conditioning to cycle through the wind, while saving enough in my tank for the run.

 

[tri-man 47]

I'm also building up a wheelset - selling the couple I have, and building a pair of DT Swiss 240s 32h hubs up with rr415 rims and aerolite spokes. They're not aero tri wheels, but at 32h they should be completely bombproof, aerolites are cold forged the length of the spoke, and at 1482g they're not the lightest out there, but they're by no means heavy. I'm really excited.

I can upgrade to ceramic bearings in the hubs for an extra $50. I've been told that the seals on cartridge bearings provide most of the resistance even , and there's not much of any functional difference when you upgrade to ceramic. Does anyone have experience with 'em?

Am I the only one who's head is spinning after reading this? Holy crap. Is that what I sound like when I'm spouting off about running stuff??

No, and no.

 

[El Floppo]

In the pool at 6:30 this morning for a productive hour-long swim workout, including a timed 1/2-mile (18 laps) at 18:15.

I'm trying to remember if you follow any type of specific 1/2 IM training plan. Do you use one, or rotate training discipline by "feel"? My 18-week plan should start March 1st, but I am starting it 2-weeks early, adjusting for races. Also, what is your take on racing a sprint 2-weeks prior to a 1/2 IM? A PERFECT event is going to be announced shortly that I'd hate to miss. It is a 2-state charity event for Ronald McDonald House on 6/26. They are going to bill it as a competition to see who can draw more racers, Michigan or Wisconsin (gruecd, time for your 1st tri?). Not only is it a great charity, it just so happens to fall on my daughter's birthday & she wants to enter her Teen Angel Sprint Team!!! The super kicker, the event in 10-minutes from home!

Bad idea.You want to start your taper around there, not get your rocks off in a race. No matter how slow or easy you think you'd take it, you're going to race it and put a crimp in what should be your "A" race that you've been training your ### off for.

 

[El Floppo]

Just looked up the tri that my friend wants me to do. It's an ocean swim on April 25th = wetsuits allowed, and desired. I don't own a wetsuit, and unfortunately no nothing about them. What should I be looking for?

A rental. If the water is cold get a full suit. If it is close to the limit I'd either skip the suit or look into a sleeveless. If you really want to own one Xterra seems to put theirs on sale all the time. For a one time swim I wouldn't worry too much about brands, though.

Also, there is a half IM option, and I've never completed a half, though it is very high on my to do list. With almost 10 weeks of time left for the event, I would normally think I could somehow be prepared, but the way my home schedule is right now, I don't think I can realistically make a good shot at this. I know I could get into running and biking shape by then, but won't be ready for a 1.2 mile swim prior. After reading about the course, it is typically extremely windy, and 56 miles in the wind, after trying not to drown for 40 minutes doesn't seem like a really good prelude to running a half marathon (not right now at least). Having not even done an Olympic distance in 2 years, my brain is telling me it's not the best time to make a run at this. Yet, my HTFU and "Just do it!" side is telling me not to sign-up for the Olympic prior to knowing if a run is feasible.

As much as I love ocean swims, don't #### with a swim of this length. The ocean can be brutal and I feel one should be over prepared for a swim like this. I'd think hard about just doing the Olympic. Do the 1/2IM when you have specifically prepared for it and can crush it. IMO, of course.

Thanks for the info Sand. I'd love to rent, but would likely have to get it in Austin or Houston (90 miles away) = a lot of hassle for a guy with no time. Regarding swim length, an Olympic is weighted waaaaaaaay too heavily to the swim for my liking (my weakest leg). Olympic = 1.5k (.93 miles) swim, 40k (25 miles) bike, 10k (6.1 miles) run

Half IM = 2.0k (1.2 miles) swim, 90k (56 miles) bike, 21k (13.1 miles) run

The half ratio for bike is the largest = my best leg; and smallest for the swim (my weakest!). I'm swimming just .5k further. The tricky part is whether I can gain enough conditioning to cycle through the wind, while saving enough in my tank for the run.

IMO, as you layed out in terms of relative distances, the swim will be the least of your problems; it's only another 5 or so more minutes out there (for us slow aqua- folk).1/2s are really tough to fake. Olys- pretty much any good athlete or relatively fit person can go out and run around for 2-3 hours. Once you start getting into the 5-7hr range, there are a lot more variables that proper training and preparation will iron out and lack thereof will spot-light.

I haven't note-booked where you are in your training this winter, but 10 weeks isn't enough time to prepare IMO, especially if there are conditions at home making training anything less than optimal.

 

[El Floppo]

That sounds like a great race Sand. Especially if you have been running for less then a year. Did you run when you were younger and picked it back up 8 mos ago?

Thanks! I was never a runner. I did one 5k when I was 15 or so - so pretty much no history. I played soccer until a decade or so ago and had to drop that due to relocating for work. After being a slug for the last decade I decided that I was done being tubby and picked this stuff up.

Sounds like some strong results to me. When you run a flat course you'll crush 1:40.

The course elevation profile is here. I would call that hilly. Of course, the winner of the marathon said it was a "nice flat fast course". Bah humbug.

Sand: GREAT race!! You've come along ways and could turn into a tri-beast with some cycling work!

I need to get on the bike something fierce. Since it is so freaking cold these days I'm going to cuddle up with Coach Troy a few days a week starting this week (well, after my legs recover). My first tri is at the beginning of June, so hopefully by then I can get back into some cycling shape. My swim is decent (won my AG in my last one) and my running is getting stronger, for sure. I just need those 25mph cycling legs and I'm good to go! Thanks for all the comments, folks!

Great stuff, Sand! 1:41 = But 25mph on a TT before running?! Great googly-boogly.

 

[pigskinliquors]

1/2s are really tough to fake. Olys- pretty much any good athlete or relatively fit person can go out and run around for 2-3 hours. Once you start getting into the 5-7hr range, there are a lot more variables that proper training and preparation will iron out and lack thereof will spot-light.

I haven't note-booked where you are in your training this winter, but 10 weeks isn't enough time to prepare IMO, especially if there are conditions at home making training anything less than optimal.

I ran an Ultra (50k) in late November, and have had on and off calf problems since. I will be running a half marathon in three weeks (I'll be ready to run, but not race), and have been doing quite an adequate amount of spinning, but little cycling training. I have had great success in training for centuries in less than a month in the past, and feel I could get in decent cycling shape pretty quickly. I have not been in the water for a training swim since at least last August.

 

[Sand]

That sounds like a great race Sand. Especially if you have been running for less then a year. Did you run when you were younger and picked it back up 8 mos ago?

Thanks! I was never a runner. I did one 5k when I was 15 or so - so pretty much no history. I played soccer until a decade or so ago and had to drop that due to relocating for work. After being a slug for the last decade I decided that I was done being tubby and picked this stuff up.

Sounds like some strong results to me. When you run a flat course you'll crush 1:40.

The course elevation profile is here. I would call that hilly. Of course, the winner of the marathon said it was a "nice flat fast course". Bah humbug.

Sand: GREAT race!! You've come along ways and could turn into a tri-beast with some cycling work!

I need to get on the bike something fierce. Since it is so freaking cold these days I'm going to cuddle up with Coach Troy a few days a week starting this week (well, after my legs recover). My first tri is at the beginning of June, so hopefully by then I can get back into some cycling shape. My swim is decent (won my AG in my last one) and my running is getting stronger, for sure. I just need those 25mph cycling legs and I'm good to go! Thanks for all the comments, folks!

Great stuff, Sand! 1:41 = But 25mph on a TT before running?! Great googly-boogly.

Thanks for the note on the half. I still want 4 seconds (to get to 1:40:59) on that course, though. Next year!I was being facetious about the 25mph - that's where I want to be someday. My best tri biking performance was 16 miles at an average 21.6mph (mediocre). A far, far cry from 25. One can dream, though!

 

[Sand]

I have not been in the water for a training swim since at least last August.

If you want to do a 1 mile OWS in 10 weeks you really need to hit this hard. You'll be surprised how quick what fitness you had has left you.

 

[2Young2BBald]

In the pool at 6:30 this morning for a productive hour-long swim workout, including a timed 1/2-mile (18 laps) at 18:15.

I'm trying to remember if you follow any type of specific 1/2 IM training plan. Do you use one, or rotate training discipline by "feel"? My 18-week plan should start March 1st, but I am starting it 2-weeks early, adjusting for races. Also, what is your take on racing a sprint 2-weeks prior to a 1/2 IM? A PERFECT event is going to be announced shortly that I'd hate to miss. It is a 2-state charity event for Ronald McDonald House on 6/26. They are going to bill it as a competition to see who can draw more racers, Michigan or Wisconsin (gruecd, time for your 1st tri?). Not only is it a great charity, it just so happens to fall on my daughter's birthday & she wants to enter her Teen Angel Sprint Team!!! The super kicker, the event in 10-minutes from home!

Bad idea.You want to start your taper around there, not get your rocks off in a race. No matter how slow or easy you think you'd take it, you're going to race it and put a crimp in what should be your "A" race that you've been training your ### off for.

A two week taper sounds a bit long, even for me - and I do extended tapers. I checked this against the training plan I am using. On Saturday at 2-weeks out, the plan calls for a bike/run brick of a 15 mile ride at level 4 (2nd highest level) followed by a 30-minute high intensity run. The swim for the Sprint is 1,000 yards, so the 19 minutes or so swimming would make up some time lost to the shorter 20K bike & 5K run. You re right, though, I would end up racing the race as I don't think I could hod back. I think I have to see how I feel at that point.

 

[tri-man 47]

In the pool at 6:30 this morning for a productive hour-long swim workout, including a timed 1/2-mile (18 laps) at 18:15.

I'm trying to remember if you follow any type of specific 1/2 IM training plan. Do you use one, or rotate training discipline by "feel"? My 18-week plan should start March 1st, but I am starting it 2-weeks early, adjusting for races. Also, what is your take on racing a sprint 2-weeks prior to a 1/2 IM? A PERFECT event is going to be announced shortly that I'd hate to miss. It is a 2-state charity event for Ronald McDonald House on 6/26. They are going to bill it as a competition to see who can draw more racers, Michigan or Wisconsin (gruecd, time for your 1st tri?). Not only is it a great charity, it just so happens to fall on my daughter's birthday & she wants to enter her Teen Angel Sprint Team!!! The super kicker, the event in 10-minutes from home!

Bad idea.You want to start your taper around there, not get your rocks off in a race. No matter how slow or easy you think you'd take it, you're going to race it and put a crimp in what should be your "A" race that you've been training your ### off for.

A two week taper sounds a bit long, even for me - and I do extended tapers. I checked this against the training plan I am using. On Saturday at 2-weeks out, the plan calls for a bike/run brick of a 15 mile ride at level 4 (2nd highest level) followed by a 30-minute high intensity run. The swim for the Sprint is 1,000 yards, so the 19 minutes or so swimming would make up some time lost to the shorter 20K bike & 5K run. You re right, though, I would end up racing the race as I don't think I could hod back. I think I have to see how I feel at that point.

Last year I did the Chicago R&R 1/2-marathon on a Sunday, a 12K trail run the next Saturday (~90% effort), and my Olympic tri the day after on a brutally hot Sunday. Meh. Who knows exactly how much a previous event takes out of ya? You need to respect the 1/2-IM, but a sprint race two weeks before - one that you want to do!!! - won't kill you.

 

[El Floppo]

In the pool at 6:30 this morning for a productive hour-long swim workout, including a timed 1/2-mile (18 laps) at 18:15.

I'm trying to remember if you follow any type of specific 1/2 IM training plan. Do you use one, or rotate training discipline by "feel"? My 18-week plan should start March 1st, but I am starting it 2-weeks early, adjusting for races. Also, what is your take on racing a sprint 2-weeks prior to a 1/2 IM? A PERFECT event is going to be announced shortly that I'd hate to miss. It is a 2-state charity event for Ronald McDonald House on 6/26. They are going to bill it as a competition to see who can draw more racers, Michigan or Wisconsin (gruecd, time for your 1st tri?). Not only is it a great charity, it just so happens to fall on my daughter's birthday & she wants to enter her Teen Angel Sprint Team!!! The super kicker, the event in 10-minutes from home!

Bad idea.You want to start your taper around there, not get your rocks off in a race. No matter how slow or easy you think you'd take it, you're going to race it and put a crimp in what should be your "A" race that you've been training your ### off for.

A two week taper sounds a bit long, even for me - and I do extended tapers. I checked this against the training plan I am using. On Saturday at 2-weeks out, the plan calls for a bike/run brick of a 15 mile ride at level 4 (2nd highest level) followed by a 30-minute high intensity run. The swim for the Sprint is 1,000 yards, so the 19 minutes or so swimming would make up some time lost to the shorter 20K bike & 5K run. You re right, though, I would end up racing the race as I don't think I could hod back. I think I have to see how I feel at that point.

Last year I did the Chicago R&R 1/2-marathon on a Sunday, a 12K trail run the next Saturday (~90% effort), and my Olympic tri the day after on a brutally hot Sunday. Meh. Who knows exactly how much a previous event takes out of ya? You need to respect the 1/2-IM, but a sprint race two weeks before - one that you want to do!!! - won't kill you.

I read it as an Oly.

Yeah- Sprint won't kill you, especially if it's on the smaller side.

 

[BassNBrew]

Try this for tapering...

http://www.americantriple-t.com/

 

[pigskinliquors]

I have not been in the water for a training swim since at least last August.

If you want to do a 1 mile OWS in 10 weeks you really need to hit this hard. You'll be surprised how quick what fitness you had has left you.

Trust me that I know how quickly we lose fitness. It is certainly age-related, as even minor dips in training are becoming more and more difficult to bounce back from. Having more than half a year off = I expect to have zero swimming "fitness" left. I have a messed up shoulder (no cartilage) = a heavy swimming load will not be feasible unless I get shoulder surgery. I typically have trained once a week for a month, then twice a week for another month, prior to tapering to be ready for a swim. My swim goal has always been to: a) not drown, and b) keep my HR moderate so that I can slam it on the bike. My bigger problem is that I will virtually have to swim train the same for the Oly, as I will for the Half, and I'll have some amount of stamina built up both on the run and the bike. I doubt I can get enough to do this, but it sure makes it tempting!

 

[The_Man]

4.5 miles this morning. I'm going to start picking up my speed on my shorter runs to get a sense of what I can do -- I think maybe I've been taking it a little too easy. Unfortunately, my crappy cheap watch cut off timing at 30 minutes like it sometimes does for no reason so I'm not sure what my pace this a.m. was.

I'm thinking about an 8:20 pace for the first 3.5 - then I was so pissed after checking my watch and seeing it had glitched that I ran the last 0.9 in 7:03. Next run is 3 miles on Thursday and I'm really going to push it, just for fun.

 

[gruecd]

4.5 miles this morning. I'm going to start picking up my speed on my shorter runs to get a sense of what I can do -- I think maybe I've been taking it a little too easy. Unfortunately, my crappy cheap watch cut off timing at 30 minutes like it sometimes does for no reason so I'm not sure what my pace this a.m. was.

I'm thinking about an 8:20 pace for the first 3.5 - then I was so pissed after checking my watch and seeing it had glitched that I ran the last 0.9 in 7:03. Next run is 3 miles on Thursday and I'm really going to push it, just for fun.

Refresh my memory -- are you training for something? All of your workouts should have a specific purpose. It would seem obvious, but you need to run your easy runs easy and your hard runs hard.

 

[pmbrown_22]

Another 8 miles for me on the treadmill. Picked up the pace a bit, but as discussed before, it is a little harder to do on the treadmill. I was able to do 8 minute miles which is good for me for these training runs. I am going to try and double up tomorrow and do one fast and one recovery run to see how I feel. The last two saturdays, I have missed my pace runs due to the snow. I just can't run as fast and feel as though I am working twice as hard to get to where I am going.

 

[The_Man]

4.5 miles this morning. I'm going to start picking up my speed on my shorter runs to get a sense of what I can do -- I think maybe I've been taking it a little too easy. Unfortunately, my crappy cheap watch cut off timing at 30 minutes like it sometimes does for no reason so I'm not sure what my pace this a.m. was.

I'm thinking about an 8:20 pace for the first 3.5 - then I was so pissed after checking my watch and seeing it had glitched that I ran the last 0.9 in 7:03. Next run is 3 miles on Thursday and I'm really going to push it, just for fun.

Refresh my memory -- are you training for something? All of your workouts should have a specific purpose. It would seem obvious, but you need to run your easy runs easy and your hard runs hard.

Running my first half-marathon on March 20. I'm still casting about trying to figure out what a good target time for my race will be. Thursday is supposed to be my hard day of running; just thinking I'm going to try to push my definition of "hard" a little further than I have been.

 

[El Floppo]

I have not been in the water for a training swim since at least last August.

If you want to do a 1 mile OWS in 10 weeks you really need to hit this hard. You'll be surprised how quick what fitness you had has left you.

Trust me that I know how quickly we lose fitness. It is certainly age-related, as even minor dips in training are becoming more and more difficult to bounce back from. Having more than half a year off = I expect to have zero swimming "fitness" left. I have a messed up shoulder (no cartilage) = a heavy swimming load will not be feasible unless I get shoulder surgery. I typically have trained once a week for a month, then twice a week for another month, prior to tapering to be ready for a swim. My swim goal has always been to: a) not drown, and b) keep my HR moderate so that I can slam it on the bike. My bigger problem is that I will virtually have to swim train the same for the Oly, as I will for the Half, and I'll have some amount of stamina built up both on the run and the bike. I doubt I can get enough to do this, but it sure makes it tempting!

As a non-swimmer (ie: no matter how much I've trained, my technique remained terrible and my pace consistently slow), I think you can get yourself to swimming the 1.2 in 10 weeks without too much problem. It'll be slow- you'll probably stop here and there, maybe breast-stroke a bit... whatever- I have no worries that you'll get yourself to T1 in good enough shape for the bike/run. Unless you get time-cut-off. But I doubt you're that slow. Of course- your shoulder might tell you in training.It sounds like you're in good enough shape wiht the other two components to hammer your training the next 10 weeks to get yourself across the finish line without too much agony. Is that what you'd like to accomplish for your first 1/2? Or do you want to specifically train for a future race to see what you can really do? Both are good options- depending on what it is you want to get out of the race event.

I wimped out of running for the first time in ages this morning... snowing. :sally:

 

[Keggers]

Did 5 miles earlier today. After a mile warm-up @ 8:34, I did 3 @ 7:00, then a mile cool-down at 8:00. This was a fast tempo run and I guess I'm happy with the results. I do wish I could have done 4 @ 7:00 but I have a lot of time until my next race.

 

[Darrinll40]

3.52 in 34:03 fastest run in a year. Plus I have taken more that 6 minutes off of that course since I started running it. I still haven't weighed myself but I have to be losing weight every day.

Good running to everyone.

 

[The_Man]

This race makes my knees hurt just reading about it:

The event kicks off outside Oriole Park at Camden Yards. Participants will trek (run or walk) through Oriole Park, up to the top of the stands and back down to the field level - then head over to M&T Bank Stadium and trek through the home of the Ravens, again up to the top of the stands and then FINISH ON THE FOOTBALL FIELD!

 

[2Young2BBald]

This race makes my knees hurt just reading about it:

The event kicks off outside Oriole Park at Camden Yards. Participants will trek (run or walk) through Oriole Park, up to the top of the stands and back down to the field level - then head over to M&T Bank Stadium and trek through the home of the Ravens, again up to the top of the stands and then FINISH ON THE FOOTBALL FIELD!

Do it if you have the time, you'll be happy you did and can add it to "the list". I did a 74 story stair race up the Detroit Ren Cen (Detroit tallest building). It was an ### kicker, but I enjoyed it and the bragging rights that came with it. Someone else around here a long while back raced up The Hanncock Building in Chicago as I recall.

 

[gruecd]

Did 5 miles earlier today. After a mile warm-up @ 8:34, I did 3 @ 7:00, then a mile cool-down at 8:00. This was a fast tempo run and I guess I'm happy with the results. I do wish I could have done 4 @ 7:00 but I have a lot of time until my next race.

Nice run, Keggers. Must have been "Tempo Run Day," because I did mine today, too. Ten miles total including 5 @ HMP (6:49). Felt quite a bit easier than when I did 4 @ HMP a couple of weeks ago, which is encouraging. I'm also back within 3-4 pounds of race weight, so I'm sure that's helping, too.

I'm thinking I'll probably try to go sub-1:30 at Little Rock. The marathoners and the half marathoners run together for the first 10+ miles, so I'll probably just run together with the 3-hour pace group, and then try to drop the hammer during the last 5K. That being said, it's a hilly course, and hills are not my strength, so we'll see what happens. You can see the elevation profile at the bottom on this course map.

Time to go eat some dinner. Have a great night, everybody!

 

[Sand]

3.52 in 34:03 fastest run in a year. Plus I have taken more that 6 minutes off of that course since I started running it. I still haven't weighed myself but I have to be losing weight every day.Good running to everyone.

Killer run, man. It is amazing the positive feedback from running faster/losing weight/running faster/losing weight can do.

 

[Newman]

Great half, Sand, especially on a hilly course (wouldn't know what that's like being in Texas).

 

[Third]

Got back into the groove (somewhat) last night. I did a "makeup" long run, since the weather prevented me from going on Sunday. Did 12 last night at target pace. Felt pretty good through about 10 miles, then started getting a little sluggish. It was nice to finally get a good run in outside.

I'm SO ready for warmer weather.

 

[tri-man 47]

I'm SO ready for warmer weather.