Ran a 10k in June (3 Viewers)

[IvanKaramazov]

A touch of new snow cover, so did a couple mile warm-up then headed to the local 5-story parking garage for 50 reps up and down (takes a bit over a minute per rep).

That's a pretty sweet idea. Now I feel kind of bad that we don't have any parking garages nearby.

 

[Tecumseh]

3 weeks until the half marathon on March 21st

Doing 8.8 today, 11 next Sunday, and 13.2 the following Sunday. Here's to surviving

 

[prosopis]

My Garmin 305 has arrived. but it is pouring outside.

 

[BassNBrew]

Brought home some hardware yesterday. Full race report once I have split info available. I did manage to piss off a guy for being "that guy" at the finish line.

 

[BassNBrew]

I did manage to piss off a guy for being "that gay" at the finish line.

That guy?

 

[IvanKaramazov]

I did manage to piss off a guy for being "that gay" at the finish line.

That guy?

Whoops.

 

[Sand]

I did manage to piss off a guy for being "that gay" at the finish line.

That guy?

Whoops.

Anyway, I had a good day yesterday. Swam 2000yds (cut short because a kid threw up in the pool and they closed it. I really couldn't care and just wanted to swim). Managed a 6:59 500yd - best ever. Went home and ran 8 miles in 8:15/mile. Ran the last two faster than the first 6, so finished strong and felt good doing it.

 

[The_Man]

Three weeks to my first half-marathon. The training sked called for me to do a 15K race this weekend. Instead, I just went out and ran 10 miles like it was a race. It felt great -- did the first 5 miles in 41:10 (8:14 pace) and then the second 5 in 40:25 (8:05 pace).

The half-marathon course is flat to start, then uphill between miles 5-7, then downill to flat to the finish. My old plan was to run the first 7 miles with the 3-hour, 45-minute marathon group (8:35 pace), then pick it up on the downhill/flat if I'm feeling good. Starting to think maybe I'll go out with the 3:40 group.

On a different topic, has anyone heard from or seen wraith5 lately? I sent him a PM but haven't heard back. He really helped welcome me to this thread and inspire me to get into running. Just wondering if everything is o.k.

 

[BassNBrew]

Three weeks to my first half-marathon. The training sked called for me to do a 15K race this weekend. Instead, I just went out and ran 10 miles like it was a race. It felt great -- did the first 5 miles in 41:10 (8:14 pace) and then the second 5 in 40:25 (8:05 pace). The half-marathon course is flat to start, then uphill between miles 5-7, then downill to flat to the finish. My old plan was to run the first 7 miles with the 3-hour, 45-minute marathon group (8:35 pace), then pick it up on the downhill/flat if I'm feeling good. Starting to think maybe I'll go out with the 3:40 group.On a different topic, has anyone heard from or seen wraith5 lately? I sent him a PM but haven't heard back. He really helped welcome me to this thread and inspire me to get into running. Just wondering if everything is o.k.

Sounds like the 3:35 pace group is in order.

 

[Sand]

The half-marathon course is flat to start, then uphill between miles 5-7, then downill to flat to the finish. My old plan was to run the first 7 miles with the 3-hour, 45-minute marathon group (8:35 pace), then pick it up on the downhill/flat if I'm feeling good. Starting to think maybe I'll go out with the 3:40 group.

That is exactly what mine was. My plan was pretty much the same - cruise through six, ease up the hill and then rocket down to the finish. I hope you are in better shape than I was - my mojo left at about mile 10. Miles 11 and 12 were really tough!

 

[IvanKaramazov]

Did 5 miles after getting home from church. Since it was comparatively nice (~20, no wind, clean roads), I decided to do this run outside near my house, which makes this the first outdoor run I've done in I don't even know how long. It felt great to get outdoors.

I'm still not sure what to make of my knee. It's been sore for over two weeks now, and the soreness is right on the patella tendon. Having said that, I'm not sure that there's anything actually wrong with the tendon. When I walk around, sometimes I have some soreness, whereas other times I don't feel anything out of the ordinary at all. It caused absolutely no problems during my run today; no pain, no soreness, no twinges, no discomfort of any kind. And it feels great now. But if recent history is any guide, it's going to tighten up in the next couple of hours and be sore and achey tomorrow. This doesn't seem to fit the profile of a patella injury, so I'm still hoping that it's nothing that won't heal on its own. It does feel better than it did a week ago, so running on it doesn't seem to be making things any worse, but we'll see.

 

[2Young2BBald]

Brought home some hardware yesterday. Full race report once I have split info available. I did manage to piss off a guy for being "that guy" at the finish line.

 

[2Young2BBald]

Did something in all 3 disciplines in under 24 hours this weekend. Did 4 miles of speed work last night, 1/4 mile sprint/walk repeats. Got up early and went to another Trainer-Fest this morning and rode an hour and a half. Got home in time to quick change and took the kids to a free open swim at the local HS. Did 5 sets of 200 sprint sets for 1,000 yards. I wanted to do more, but wanted to get home to watch the hockey game and, I swim again tomorrow night. It was sunny and 39 on the way home this morning and I open the sun roof to get some sun on my noggin. Summer can't get here soon enough!!!!

 

[gruecd]

On a different topic, has anyone heard from or seen wraith5 lately? I sent him a PM but haven't heard back. He really helped welcome me to this thread and inspire me to get into running. Just wondering if everything is o.k.

Yeah, we've chatted on Facebook. I'm sure he's just busy.

 

[gruecd]

Nice, easy 10-miler at 8:00 pace this afternoon. Here's my week in review:

M: 12 miles @ 7:37 pace

T: 5 @ 8:09

W: 5 @ 7:54

T: 9 @ 7:13 (with 4 tempo @ 6:31 avg)

F: 16 @ 8:17

S: off (2 basketball games)

S: 10 @ 8:00

Total: 57 miles

I've got my half in Little Rock next Sunday. I'm not going to taper, but I will front-load the training schedule this week. I'll do 8 miles tomorrow (with 8 x 1000M at 5K pace) and 12 on Tuesday, but then nothing longer than 6 until race day.

I hope everybody's doing well. BNB, congrats on the hardware. (And for coming out of the closet, apparently.)

 

[BassNBrew]

Race Report - Charlotte Long Course Du - 3m/30m/3m

Goals

3 mile run: target 24'45", stretch 24'00"

t1: target 2'00"

30 mile bike: target 1h27m45s, stretch 1h25m

t2: target 2'00

3 mile run: target 29'00", stretch 27'00"

Results

3m run: 25:54

t1: 1:15

30m bike: 1:25.07

t2: 1:04

3m run: 28:42

1st loser in category, 2nd of 9, 1 minute and change out of 1st.

40th of 114 overall

Arrived at the event in plenty of time, but a 20+ minute wait for the only ####ter killed any chances for a warm up. Temps were in the low 30's, although thankfully the sun was out. Knocked out the first mile of the run in 7:41 with an average hr of 156. Things went downhill from there when it took me 18:12 to do the next two miles with a HR of 165. Threshold is 167 for me, so basically I had it pegged. I'm assuming it was the effects of the cold as I just felt like all my energy was gone. The 25:54 was good for 87th of 114. Looks like a 21.2 mph average on the bike. The front half was hilly and a net elevation gain as I was at 19.5 at the halfway point. Finished 18th of 114, ended up passing 57 people on the bike while being passed by none. 10 of those got me back on the second run. The second run was kind of ho-hum until the end. No major calf cramping issues today, but the lower quads were very sore. After the first run, I was expecting the worst. I think the brick workouts are helping. The course was a double out and back so I could see that I didn't have any competition in my division pressing me. One guy passed me with roughly 150 yards left. It took all I had but I stayed within 5 yards as we ran the last hill. That left a 40 yard flat with a hard right to the finish. I was trying to pass on the inside when he swung tight to a parking island. I hurdle the island and nudge him out by 0.9 sec right in front of his wife and kid, crushing his dreams of a top 40 finish . Just a general rule of thumb, if your going to rub in my general slowness and suckiness in sight of the finishing line, I have an answer for that.

Hard to analyze these results. I could be very disappointed with several aspects of the race, but I really think the bug took it's toll on my energy level. Took home a semi-cheesy wine glass for my efforts. Not much soreness today, just feeling tired and fighting congestion. Reading about the improvements most of you guys are making gives me hope that I can lick the running issue. I can't afford to continue to spot 2 mi/min on the run to the field.

 

[2Young2BBald]

Race Report - Charlotte Long Course Du - 3m/30m/3mGoals3 mile run: target 24'45", stretch 24'00"t1: target 2'00"30 mile bike: target 1h27m45s, stretch 1h25mt2: target 2'003 mile run: target 29'00", stretch 27'00"Results3m run: 25:54 t1: 1:15 30m bike: 1:25.07 t2: 1:04 3m run: 28:42 1st loser in category, 2nd of 9, 1 minute and change out of 1st.40th of 114 overallArrived at the event in plenty of time, but a 20+ minute wait for the only ####ter killed any chances for a warm up. Temps were in the low 30's, although thankfully the sun was out. Knocked out the first mile of the run in 7:41 with an average hr of 156. Things went downhill from there when it took me 18:12 to do the next two miles with a HR of 165. Threshold is 167 for me, so basically I had it pegged. I'm assuming it was the effects of the cold as I just felt like all my energy was gone. The 25:54 was good for 87th of 114. Looks like a 21.2 mph average on the bike. The front half was hilly and a net elevation gain as I was at 19.5 at the halfway point. Finished 18th of 114, ended up passing 57 people on the bike while being passed by none. 10 of those got me back on the second run. The second run was kind of ho-hum until the end. No major calf cramping issues today, but the lower quads were very sore. After the first run, I was expecting the worst. I think the brick workouts are helping. The course was a double out and back so I could see that I didn't have any competition in my division pressing me. One guy passed me with roughly 150 yards left. It took all I had but I stayed within 5 yards as we ran the last hill. That left a 40 yard flat with a hard right to the finish. I was trying to pass on the inside when he swung tight to a parking island. I hurdle the island and nudge him out by 0.9 sec right in front of his wife and kid, crushing his dreams of a top 40 finish . Just a general rule of thumb, if your going to rub in my general slowness and suckiness in sight of the finishing line, I have an answer for that.Hard to analyze these results. I could be very disappointed with several aspects of the race, but I really think the bug took it's toll on my energy level. Took home a semi-cheesy wine glass for my efforts. Not much soreness today, just feeling tired and fighting congestion. Reading about the improvements most of you guys are making gives me hope that I can lick the running issue. I can't afford to continue to spot 2 mi/min on the run to the field.

Here is what I think, it is ####### February and you already have hardware, be proud of yourself already. And, most awards are semi-cheesy until someone asks you "so, what did you do to get this?" It suddenly becomes less cheesy at that point. As a thought, maybe being awesome on the bike is your running issue. Hear me out here. I suck on the bike and find myself thinking about the run the entire time I am on the bike, which takes my mind off what I need to be doing. In essence, it becomes an excuse for a crappy bike leg. Possibly, you are suffering from the reverse. Part of my focus this year is to only think about the leg I am doing to focus on doing it my best and I think this alone will help during the bike.

 

[BassNBrew]

Race Report - Charlotte Long Course Du - 3m/30m/3mGoals3 mile run: target 24'45", stretch 24'00"t1: target 2'00"30 mile bike: target 1h27m45s, stretch 1h25mt2: target 2'003 mile run: target 29'00", stretch 27'00"Results3m run: 25:54 t1: 1:15 30m bike: 1:25.07 t2: 1:04 3m run: 28:42 1st loser in category, 2nd of 9, 1 minute and change out of 1st.40th of 114 overallArrived at the event in plenty of time, but a 20+ minute wait for the only ####ter killed any chances for a warm up. Temps were in the low 30's, although thankfully the sun was out. Knocked out the first mile of the run in 7:41 with an average hr of 156. Things went downhill from there when it took me 18:12 to do the next two miles with a HR of 165. Threshold is 167 for me, so basically I had it pegged. I'm assuming it was the effects of the cold as I just felt like all my energy was gone. The 25:54 was good for 87th of 114. Looks like a 21.2 mph average on the bike. The front half was hilly and a net elevation gain as I was at 19.5 at the halfway point. Finished 18th of 114, ended up passing 57 people on the bike while being passed by none. 10 of those got me back on the second run. The second run was kind of ho-hum until the end. No major calf cramping issues today, but the lower quads were very sore. After the first run, I was expecting the worst. I think the brick workouts are helping. The course was a double out and back so I could see that I didn't have any competition in my division pressing me. One guy passed me with roughly 150 yards left. It took all I had but I stayed within 5 yards as we ran the last hill. That left a 40 yard flat with a hard right to the finish. I was trying to pass on the inside when he swung tight to a parking island. I hurdle the island and nudge him out by 0.9 sec right in front of his wife and kid, crushing his dreams of a top 40 finish . Just a general rule of thumb, if your going to rub in my general slowness and suckiness in sight of the finishing line, I have an answer for that.Hard to analyze these results. I could be very disappointed with several aspects of the race, but I really think the bug took it's toll on my energy level. Took home a semi-cheesy wine glass for my efforts. Not much soreness today, just feeling tired and fighting congestion. Reading about the improvements most of you guys are making gives me hope that I can lick the running issue. I can't afford to continue to spot 2 mi/min on the run to the field.

Here is what I think, it is ####### February and you already have hardware, be proud of yourself already. And, most awards are semi-cheesy until someone asks you "so, what did you do to get this?" It suddenly becomes less cheesy at that point. As a thought, maybe being awesome on the bike is your running issue. Hear me out here. I suck on the bike and find myself thinking about the run the entire time I am on the bike, which takes my mind off what I need to be doing. In essence, it becomes an excuse for a crappy bike leg. Possibly, you are suffering from the reverse. Part of my focus this year is to only think about the leg I am doing to focus on doing it my best and I think this alone will help during the bike.

Thanks for the kind words.Really my running issue boils down to three things...1. I'm fat. 2. I'm slow.3. I don't put the time in.I've been doing much better on number 3 this year. I've been struggling with number one more than I should be. Number two is probably geneitcs. I had two thoughts yesterday during the first run.1. If I run faster this agony will be over with sooner.2. Why do I sign up for running events?Actually I've been doing a much better job at embracing the run this year. My second run yesterday while not "enjoyable", wasn't that bad. I've been focusing on miles thus far this year. Time to add some speed work.

 

[Sand]

Actually I've been doing a much better job at embracing the run this year. My second run yesterday while not "enjoyable", wasn't that bad. I've been focusing on miles thus far this year. Time to add some speed work.

How many miles per week do you put in? You may just need more miles. The dropoff at the end was miles/conditioning related, not speed related.

 

[pmbrown_22]

Busy weekend for me this weekend as I was on the go all weekend. Still got my miles in though when I could. Saturday I did 9 at race pace. At least as close as I could, 7:38 per mile. I felt as I would have done better, but woke up with a half inch of freshly fallen snow so the track on some of the roads were a little hard going and slippery. Managed to finish it out strong. Yesterday was an interesting run because I felt great and really picked up the pace for the long run of sorts. I had to do 12 as this is my stepback week, but i felt great so I went out at a pretty upbeat pace. I probably was doing 7:30 for the first 8 or 9 miles then slowed down. I did not take any water out with and only one gel so i think that slowed me down a bit. Still finished with 8:05 averages which is good for me on my long runs. Little tired today, but I am glad to get the miles in.

 

[pigskinliquors]

BnB: great race! I might just have to do the duathlon next month that I've been considering, in an attempt to join the "hardware" club. God knows I won't be getting any hardware just running right now.

I had a decent weekend of workouts. On Saturday I did a really good chest/back workout, and immediately went for a 19 mile bike ride in extremely windy conditions. I averaged only 19.3 MPH (road bike), but the wind really zapped all my energy, as I was into it for the first 8 miles. Sunday I had a 10 mile run, with all miles under 9:00; and the last three all under 8:35. It was still really windy, but the wind was in my face all the way in = I was really pleased to keep my HR down (under 175) into 20 mph while averaging less than 8:30 coming in. I'm still feeling slow, but am starting to feel "in-shape." I've shed 7 of the 9 lbs. I gained over the holidays, and that has to be contributing.

 

[Sand]

BnB: great race! I might just have to do the duathlon next month that I've been considering, in an attempt to join the "hardware" club. God knows I won't be getting any hardware just running right now.I had a decent weekend of workouts. On Saturday I did a really good chest/back workout, and immediately went for a 19 mile bike ride in extremely windy conditions. I averaged only 19.3 MPH (road bike), but the wind really zapped all my energy, as I was into it for the first 8 miles. Sunday I had a 10 mile run, with all miles under 9:00; and the last three all under 8:35. It was still really windy, but the wind was in my face all the way in = I was really pleased to keep my HR down (under 175) into 20 mph while averaging less than 8:30 coming in. I'm still feeling slow, but am starting to feel "in-shape." I've shed 7 of the 9 lbs. I gained over the holidays, and that has to be contributing.

I hear you. I went out and did a whopping 9 miles on my bike yesterday. Averaged 18.5 mph in my hilly little area of the world. Not too far off what I was doing last year. Today I am feeling it in my ###, lower back. and hip flexors. I went out for a little run after (4 miles). Felt great for 2 miles (7:30s), then my body said "I'm done" and I limped in a 9min/mile for the last two. I think there is a bike fitness issue here, somewhere.

 

[pigskinliquors]

I hear you. I went out and did a whopping 9 miles on my bike yesterday. Averaged 18.5 mph in my hilly little area of the world. Not too far off what I was doing last year. Today I am feeling it in my ###, lower back. and hip flexors. I went out for a little run after (4 miles). Felt great for 2 miles (7:30s), then my body said "I'm done" and I limped in a 9min/mile for the last two. I think there is a bike fitness issue here, somewhere.

Mine is a strength, not stamina issue. I need to get on my lunges, and start putting some "fast" miles in. I would normally try to build a base right about now, but I'm in fairly strong cardiovascular shape, but am having trouble with speed. I'm fairly certain that training for my ultra had a lot to do with it = too many slow miles with little to no speed work. I usually can get myself into bike shape fairly quickly, but as I'm getting older, getting running speed back that is lost is taking quite a bit longer. I'd really like to be competitive in the duathlon that I did early last April, but I currently have less than 6 weeks to train for it. Yesterday was my first bike ride outside for the year, and my running times have been waaaaay slow. My last year times and ranks for the race were:1st 5k: 21:08 (6:49 pace = first in divison)

T1 51 = first in division) I nailed it!!

Bike: 34:59 (20.6 MPH= 2nd in division) missed a turn which cost me, and like this year, wasn't bike ready

T2: :49 (= 3rd in division) lost a couple seconds here as my bike fell when I tried to hang it

2nd 5k: 22:09 (7:09 pace = 3rd in division)

I took 2nd in my age group (40-49) out of 11 (missed first by less than 2 seconds); and 4th out of 79 overall.

Right now, I'm not even doing 1 mile intervals @ 7:09 pace, and can't realistically expect to get near 7:00 pace for either of the 5k's. I'm writing goals down now, as I really want to do this race, but won't do it if I can't get faster (= hopefully, writing goals down now will help me get there). Here's a shot at what I think are reasonable, but pushing it goals:

1st 5k: 7:15 pace (= I'll be approx. 1:30 behind last year)

T1: :55 (can't expect to nail it again) = 1:34 behind

Bike: 21.8 MPH (= 33:00) it is an awful course for time, with multiple hard turns and bad pavement = ahead :33

T2: :45 = :37 ahead of last year.

2nd 5k: 7:20 pace = almost identical time to last year.

I will also be starting closer to the back of the pack, as I want to start AFTER the person who beat me at the line last year for first in our division. I knew that he had started behind me, and during our sprint to the line, I knew even tying him would have me in second = he nudged by me at the finish (running a 20:56 5k) and won by almost 2 seconds (the difference at the start).

I have a half marathon next weekend, which I will not be racing, just running. After that I'll take 5 weeks of speed training to see how much quicker I can get.

 

[gruecd]

My Garmin 305 has arrived. but it is pouring outside.

Between you and Darrin, I'm not sure which one is the bigger wimp.....

 

[Sand]

I hear you. I went out and did a whopping 9 miles on my bike yesterday. Averaged 18.5 mph in my hilly little area of the world. Not too far off what I was doing last year. Today I am feeling it in my ###, lower back. and hip flexors. I went out for a little run after (4 miles). Felt great for 2 miles (7:30s), then my body said "I'm done" and I limped in a 9min/mile for the last two. I think there is a bike fitness issue here, somewhere.

Mine is a strength, not stamina issue. I need to get on my lunges, and start putting some "fast" miles in.

Just to be clear, I was talking about my fitness issues - I certainly wasn't talking about yours. Your 5k times in your du are smoking fast, BTW. You must run a sub 20 minute standalone 5k?As far as fitness, mine is a "get my ### on the bike and just ride" issue at the moment. I do need the weather to perk up somewhat - we're getting ####### snow again tonight. This is the fifth time we've had snow this year - in Alabama! Unreal.

I have a half marathon next weekend, which I will not be racing, just running. After that I'll take 5 weeks of speed training to see how much quicker I can get.

I don't know how you guys do this stuff. If I am at a starting line with a bunch of other folks, and we're being timed - it's on. I simply do not have it in me to hold back. Back in my soccer days I played on torn ligaments, played for 3 weeks on a broken leg, etc. Honestly it is too bad road racing isn't full contact - I'd kick ###.BTW, good luck in your half! Also, I'd love to hear what you do for cycling speed training. I could use a workout or two to copy.

 

[pigskinliquors]

I don't know how you guys do this stuff. If I am at a starting line with a bunch of other folks, and we're being timed - it's on. I simply do not have it in me to hold back. Back in my soccer days I played on torn ligaments, played for 3 weeks on a broken leg, etc. Honestly it is too bad road racing isn't full contact - I'd kick ###.

BTW, good luck in your half! Also, I'd love to hear what you do for cycling speed training. I could use a workout or two to copy.

This will be my first EVER "just run" in my life. We've trained with 4 other couples, with three of the girls having NEVER raced even a 5k. It looks right now that I'll be running with the three other guys who will be lucky to average 9:30 pace. Considering I am nowhere near being in shape to come remotely close to a PR, and I'd like to do this duo, this is great timing for me to just enjoy watching and helping others with their goals. My 6 week plan to hopefully get some strength and speed back:Week 1 (building base, while avoiding injury prior to half marathon)

Lunge workouts 2x (M, W)

50 minute ride (1 mile bursts x6 with 1 minute rest)

1 20 mile bike ride at consistent pace (19.5 mph) (Sa)

Week 2

Lunge workouts 3x (M, W, F)

1 20 mile bike ride consistent pace (19.7 mph) (Su)

1 hour ride (1 mile bursts x8 with 1 minute rest) (W)

1 brick (10 miles bike; 2 mile run) (Sa)

Week 3

Lunge workouts 3x (M, W, F)

1 20 mile bike ride (19.9 mph) (Su)

1:10 ride (1 mile bursts x10) (W)

1 brick (12 mile bike; 3 mile run) (Sa)

Week 4

Lunge workouts 3x (M, W, F)

1 20 mile bike ride (20.1 mph) (Su)

1:20 ride (1 mile bursts x12) (W)

1 brick (15 mile bike; 3.5 mile run) (Sa)

Week 5 (taper)

Lunge workouts 1x (M)

12 mile TT (W)

:50 ride (1 mile burst x6 (W)

My runs will be T (pace); Th (speed) and Saturdays (with bricks). I also will be working on transitions on Sundays. It's at least a plan

You must run a sub 20 minute standalone 5k?

I haven't ran a standalone 5k in over 15 years. My PR (1988) was 19:56 (my ONLY sub 20 ever). My PR during a duo or tri is the 6:49 (21:08) I ran last year = why it's not reasonable for me to think I can duplicate last year's times.

 

[wraith5]

Three weeks to my first half-marathon. The training sked called for me to do a 15K race this weekend. Instead, I just went out and ran 10 miles like it was a race. It felt great -- did the first 5 miles in 41:10 (8:14 pace) and then the second 5 in 40:25 (8:05 pace). The half-marathon course is flat to start, then uphill between miles 5-7, then downill to flat to the finish. My old plan was to run the first 7 miles with the 3-hour, 45-minute marathon group (8:35 pace), then pick it up on the downhill/flat if I'm feeling good. Starting to think maybe I'll go out with the 3:40 group.On a different topic, has anyone heard from or seen wraith5 lately? I sent him a PM but haven't heard back. He really helped welcome me to this thread and inspire me to get into running. Just wondering if everything is o.k.

First and foremost, I just read your PM - thank you very, very much. Based on those split times, I can now count you among those I've helped "inspire" to run and who have run right past me like I'm standing still... Really well done. I also owe a public thank you to 2Y and BnB for their help regarding my triathalon questions - sincere thanks to both of you. I have had a FBG mental block lately - not really sure why (except for the obvious - football season ended). I do know I have a hard time posting if I haven't read everything that's been posted, and when I don't check in for a week or more, it's a lot to read... I hope everyone is progressing as well as The_Man in their winter/off-season training!! The good news for me is that outside of a few days following Superbowl Sunday when I was recovering from food poisoning :X , I had a pretty solid off-season training month: Running: 9 runs, 72 miles total (a 13 miler on Sat. was my longest run - I can't wait for the snow to melt!) Biking: 10 hrs on the trainer (11 rides) which I estimate to be about 160 miles worth of spinning Swimming: 3 swims, 3.125 miles (missed last week because of work, otherwise 1x / week until summer)Lifting: 8 lifting days, just doing a circuit on my Smith rack - military/lat pulls, bench/rows, butterflys/shrugs, tri-pulldowns/curls. 31 workouts in 28 days... :flex: Also, I've been meaning to post this for a while but I don't think I ever did: I've switched from my Camelbaks to Nathan bottles for my runs. I find I am doing a much better job drinking fluids from the bottles. I have a single bottle belt for shorter runs and a double that's taken a little getting used to, but that I'm starting to really like. I've signed up for the SoldierField10 mile race (5/29) and the Chicago RnR 1/2 (8/1). I am really thinking about doing the Chicago marathon this year... and I believe I've found my first sprint tri!! There's one a few miles from my house on 6/27: 700 meter swim, 14 mile ride, 4.5 mile run.

 

[gruecd]

I've signed up for ... the Chicago RnR 1/2 (8/1).

Looks like it'll be you, me, and tri-man, since 2Young sucks.

I am really thinking about doing the Chicago marathon this year

DO IT!!!! You can be there to witness my (maybe) first attempt at sub-3! FYI, according to another friend of mine, registrations just went past 25K. I guess they're about 18 days ahead of last year's pace. He's guessing it could close by April 1, if not earlier, so don't sit on the fence too long!Tonight will be 8 miles with five 1,000-meter repeats at 5K pace (6:09 target).

Have a good night, guys!

 

[gruecd]

P.S. Just messin' with you, 2Young.

 

[tri-man 47]

Really my running issue boils down to three things...

1. I'm fat husky.

2. I'm slow not at peak conditioning.

3. I don't put the time in.

I've been doing much better on number 3 this year. I've been struggling with number one more than I should be. Number two is probably genetics.

I had two thoughts yesterday during the first run.

1. If I run faster this agony will be over with sooner.

2. Why do I sign up for running events?

Actually I've been doing a much better job at embracing the run this year. My second run yesterday while not "enjoyable", wasn't that bad. I've been focusing on miles thus far this year. Time to add some speed work.

Fixed.Congrats on the fine effort in the duathlon!!! As I read your report (loved the strong finish ), I was wondering if taking the bike at about 90-95% would allow you to do better on the second run. Would the run time gained > the bike time lost? Anyway, great job on an early season race.

 

[2Young2BBald]

P.S. Just messin' with you, 2Young.

Your Jedi Mind Tricks won't work on me (plus, I know it was all about me getting my wife there, not about me). It is effing amazing how many events I want to do this year and can't find the time. One of the tri companies here in MI had to shake up their schedule a bit and switched an event that I was already registered for to 3 weeks earlier. I'll (or We'll) be back there in Chicago in the next few years.

 

[2Young2BBald]

... and I believe I've found my first sprint tri!! There's one a few miles from my house on 6/27: 700 meter swim, 14 mile ride, 4.5 mile run.

Couldn't resist figuring out which one, Twin Lakes, right? Not a heck of a lot of info on there site (like zero), huh? I've done a couple of events where they didn't even have course maps and found that Beginner Triathlete is a great place to go for info, like this. I like to read the race reports from prior years to get an idea of what to expect. It does look like you'll get the chance to practice OWS out at that park before the event.

 

[prosopis]

My Garmin 305 has arrived. but it is pouring outside.

Between you and Darrin, I'm not sure which one is the bigger wimp.....

I am not running in the rain so I will take the wimp award. Now to go running in the beautiful 70 degrees I got going on here. Did I mention that on Thursday I will be at the Spring Training game? Nothing like baseball in 70 degree weather. I will start working on my tan.

 

[Sand]

Running: 9 runs, 72 miles total (a 13 miler on Sat. was my longest run - I can't wait for the snow to melt!)

Biking: 10 hrs on the trainer (11 rides) which I estimate to be about 160 miles worth of spinning

Swimming: 3 swims, 3.125 miles (missed last week because of work, otherwise 1x / week until summer)

Lifting: 8 lifting days, just doing a circuit on my Smith rack - military/lat pulls, bench/rows, butterflys/shrugs, tri-pulldowns/curls.

31 workouts in 28 days... :flex:

He's alive! Good to see you back around. I'll second a "hell yes!" on the marathon. Go for it.

Great workouts this month. My February:

Bike: 2h 19m - 33.1 Mi

Run: 9h 26m 16s - 70.05 Mi

Swim: 10h 25m - 31000 Yd

Strength: 2h 10m

Not bad for a short month. I need to ramp up the swimming and biking. Running is ok as is for a while.

 

[wraith5]

... and I believe I've found my first sprint tri!! There's one a few miles from my house on 6/27: 700 meter swim, 14 mile ride, 4.5 mile run.

Couldn't resist figuring out which one, Twin Lakes, right? Not a heck of a lot of info on there site (like zero), huh? I've done a couple of events where they didn't even have course maps and found that Beginner Triathlete is a great place to go for info, like this. I like to read the race reports from prior years to get an idea of what to expect. It does look like you'll get the chance to practice OWS out at that park before the event.

That's the one - It's about 3 miles from my house (and the timing is pretty close to perfect with my other races on the calendar). I actually found it through beginnertriathlete. I like the fact that the bike & run distances are a little longer, since I'll be stronger in those 2 v the swim at that point in the summer. Once I can sign up (3/15) I'll seek out some additional information from the race folks. I hope you're right about practicing the OWS - I can't remember the last time I swam in a lake, let alone tried it with 499 of my closest friends...

Sand -

 

[pmbrown_22]

Wraith - Welcom back. Seems like you are kicking it and taking names. Glad you are getting to doing more disciplines and are going to use them for racing. I can't get into it very easily. I am swimming when we go to the gym now, but that frequency is not as much as I want to. Somehow, I need about 4 or 5 more hours in the day to do everything I want to do.

You guys are amazing in getting all your disciplines down, even if you don't feel as fast it is still inspiring to hear how you guys can get it all done and race and go about your day to day stuff as well. Someday...

____________________

For me, did a easy 4 miles on the treadmill yesterday afternoon for recovery, then up at 4:15 and out the door this morning for 9 miles at 7:55 pace. I wanted to run slower, but I was just feeling good and felt I was going at a comfortable pace. Funny how somedays I feel as though I am struggling to take one step and others I feel as though I can run all day. I guess that is just running.

 

[IvanKaramazov]

Not much of a February to report. 80 miles overall for the month.

 

[pigskinliquors]

Congrats on the fine effort in the duathlon!!! As I read your report (loved the strong finish ), I was wondering if taking the bike at about 90-95% would allow you to do better on the second run. Would the run time gained > the bike time lost? Anyway, great job on an early season race.

This is always a great question. With the bike portion that large of a %, my guess is that going balls-out on the bike is the way to go for those races, then just hang on for the final run. When the bike portion is shorter (i.e., my next duo will likely have only a 12 mile bike), it makes some sense to hold back a bit, to kick it in. For me, it is much easier to save time on the bike, then to try and make it up on the run as saved time on the bike takes less effort than pushing it on the run. Wraith: GREAT to have you back, and to know that you've had a good training week!

____________________

My update:

I'm supposed to be in "taper mode" with a race at the end of the week, but since I plan on running with friends, I'm hoping to still get some quality workouts in this week. This morning I had a nice four mile run, which featured 4 hill repeats with about 90% effort, while tonight I'm going to start my lunge routine to get some strength over the next 5 weeks.

I'm so jealous that I can't make it to Chicago, as I'd LOVE to make that trip

 

[wraith5]

I'm so jealous that I can't make it to Chicago, as I'd LOVE to make that trip

We'd really love to have you here!! Tempo run this morning - 1 mile warm-up then 4 miles at 7:58. The last mile was 7:28, which is way fast for me. I may have been even faster overall if I didn't have 2 big dogs chase me down with 1.5 to go... luckily for everyone involved they were very friendly and for whatever reason just excited to meet me (and, of course, not on leashes).

 

[IvanKaramazov]

Disasterous run today. Went to the gym to do an ordinary 5-miler, and wound up having to cut it short thanks to a hamstring pull after just two (!) miles. This wasn't an "Oh, my hamstring is a little sore" thing -- it was more like a "OMG somebody is stabbing me in the back of my thigh with a kitchen knife" thing, despite the fact that I wasn't do anything out of the ordinary at all. And this is just when my knee -- of the other leg BTW -- was getting back to normal.

The injury itself is at the very bottom of the hamstring, about six inches above my right knee and a couple inches to the inside, and it still hurts to walk on it, although I just got so ibuprofen on board so that should help.

This is a really irritating aspect of running. I haven't had anything more than just a sore hamstring in well over a year; prior to February, I can't even remember the last time I missed a scheduled run due to injury. Then I missed two last month and will almost certainly miss a couple more thanks to this thing. For now I want to throw my hands up and just take a full week off and let everything settle down, but that completely sucks. This blows.

 

[wraith5]

Disasterous run today. Went to the gym to do an ordinary 5-miler, and wound up having to cut it short thanks to a hamstring pull after just two (!) miles. This wasn't an "Oh, my hamstring is a little sore" thing -- it was more like a "OMG somebody is stabbing me in the back of my thigh with a kitchen knife" thing, despite the fact that I wasn't do anything out of the ordinary at all. And this is just when my knee -- of the other leg BTW -- was getting back to normal. The injury itself is at the very bottom of the hamstring, about six inches above my right knee and a couple inches to the inside, and it still hurts to walk on it, although I just got so ibuprofen on board so that should help. This is a really irritating aspect of running. I haven't had anything more than just a sore hamstring in well over a year; prior to February, I can't even remember the last time I missed a scheduled run due to injury. Then I missed two last month and will almost certainly miss a couple more thanks to this thing. For now I want to throw my hands up and just take a full week off and let everything settle down, but that completely sucks. This blows.

Sorry to hear it, Ivan! I hope it's just a pull and not something more serious.

 

[prosopis]

I did my first run with the Garmin 305 today. That thing is awesome!!!!!! I used the default settings and had it set at 8min-10min pace. I love the beeping when I fell out of the pace. It started beeping right away and I now know I start out to fast. It then beeped every time I went to slow, which was more often then I liked. I am really liking this thing. It makes a huge difference knowing your speed instead of guessing. I get the feeling that I had no true idea what my speeds were. I am going to download the software now and see what it does.

 

[BassNBrew]

I did my first run with the Garmin 305 today. That thing is awesome!!!!!! I used the default settings and had it set at 8min-10min pace. I love the beeping when I fell out of the pace. It started beeping right away and I now know I start out to fast. It then beeped every time I went to slow, which was more often then I liked. I am really liking this thing. It makes a huge difference knowing your speed instead of guessing. I get the feeling that I had no true idea what my speeds were. I am going to download the software now and see what it does.

Enjoy the new toy.

 

[BassNBrew]

Disasterous run today. Went to the gym to do an ordinary 5-miler, and wound up having to cut it short thanks to a hamstring pull after just two (!) miles. This wasn't an "Oh, my hamstring is a little sore" thing -- it was more like a "OMG somebody is stabbing me in the back of my thigh with a kitchen knife" thing, despite the fact that I wasn't do anything out of the ordinary at all. And this is just when my knee -- of the other leg BTW -- was getting back to normal. The injury itself is at the very bottom of the hamstring, about six inches above my right knee and a couple inches to the inside, and it still hurts to walk on it, although I just got so ibuprofen on board so that should help. This is a really irritating aspect of running. I haven't had anything more than just a sore hamstring in well over a year; prior to February, I can't even remember the last time I missed a scheduled run due to injury. Then I missed two last month and will almost certainly miss a couple more thanks to this thing. For now I want to throw my hands up and just take a full week off and let everything settle down, but that completely sucks. This blows.

Be sure to hit it with ice.It would probably be wise to figure out what caused this. Based on your description some type of imbalance was a contributing factor.

 

[Sand]

I did my first run with the Garmin 305 today. That thing is awesome!!!!!! I used the default settings and had it set at 8min-10min pace. I love the beeping when I fell out of the pace. It started beeping right away and I now know I start out to fast. It then beeped every time I went to slow, which was more often then I liked. I am really liking this thing. It makes a huge difference knowing your speed instead of guessing. I get the feeling that I had no true idea what my speeds were. I am going to download the software now and see what it does.

Best. Toy. Ever.Once you install TopoFusion (the free version is fine) and start playing with that you'll wonder why in the world you ever did a run/bike without one.

 

[bentley]

How's it going in here guys? I'm running another 10K in April. I've found new motivation at the gym. The dance team for our minor league hockey team practices their routines within eyeshot of the cardio equipment at my gym on weekday evenings. Spent over an hour on the spin bike/treadmill last night. Looking to do the same tomorrow.

 

[Sand]

I've found new motivation at the gym. The dance team for our minor league hockey team practices their routines within eyeshot of the cardio equipment at my gym on weekday evenings. Spent over an hour on the spin bike/treadmill last night. Looking to do the same tomorrow.

:double finger:(To expound upon this: I believe that my gym used to have a similar team that worked out there. Unfortunately the women that currently inhabit my gym ate them some time ago.)

 

[wraith5]

I did my first run with the Garmin 305 today. That thing is awesome!!!!!! I used the default settings and had it set at 8min-10min pace. I love the beeping when I fell out of the pace. It started beeping right away and I now know I start out to fast. It then beeped every time I went to slow, which was more often then I liked. I am really liking this thing. It makes a huge difference knowing your speed instead of guessing. I get the feeling that I had no true idea what my speeds were. I am going to download the software now and see what it does.

Congrats!! I can't imagine running or biking without my 305 now. I'll be interested to hear the settings you end up liking/using the most. I got my seeding approved for the SoldierField 10 mile race. So at least I'll start out feeling fast...

 

[tri-man 47]

How's it going in here guys? I'm running another 10K in April. I've found new motivation at the gym. The dance team for our minor league hockey team practices their routines within eyeshot of the cardio equipment at my gym on weekday evenings. Spent over an hour on the spin bike/treadmill last night. Looking to do the same tomorrow.

A rare use of this emoticon, given all the poop, pee, puke, and spit that gets discussed. We're into March ...race season definitely off and 'running' here! 2Young, I'm registered for the trail 1/2-marathon in Pinckney. That's coming up soon enough!Garmin 305 - I had mentioned something to my wife about Garmins recently, and she said she was surprised I didn't ask for one for Christmas. I'll definitely get one by the time of my birthday in the fall. You guys are having way too much fun with 'em.

 

[gruecd]

Hey, guys. Not much new to report on my end. Had a crappy workout on Monday night, finishing not quite four of the five 1000-meter repeats I had planned. I didn't get started until late, and it was super hot at the gym, but either way, it just didn't happen. I guess they can't all be good workouts.

Then yesterday I started coming down with a cold, so I ended up bailing on my planned 12 and just did an easy 5 instead. Feeling a little better today, but nowhere near normal, so I'm debating whether I'll attempt the 12 later this afternoon or just take an unscheduled day off and get healthy for Sunday's race. I guess I'll just wait and see how I feel later.

In any case, according to the tabular view at NOAA.org, the weather forecast for the race looks perfect. It says 47° at the start and 50-53° when I finish around 9:30. Couldn't ask for much more.