Ran a 10k in June (2 Viewers)

[BassNBrew]

Made some big gains last week in my Tue/Thur bike interval workouts. Power is coming back.

Saturday was my first double digit run in a while. 10 miles @ 9:04 pace, 148 HR on the BRP. Splits are pretty meaningless in the mountains but the 5k x 3 numbers were 9'13", 8'57", 9'06", and 8'25" for the change.

Thank goodness we have light back. Last nite I got in a 30 miler on the bike, 20.2 mph, 148 HR in windy conditions and traffic. This was supposed to be a recovery ride but ended up just north of that while being well south of tempo work. To get an idea of the impact of the wind, I averaged 18.9 mph out and 21.5 mph back with less effort.

 

[wraith5]

"If you feel like you fight the water when you swim you probably have a short, slightly scrappy stroke with poor rotation. To develop your body roll you need to give yourself more time on each stroke to lengthen out. To do this, consciously try and swim slower and rotate from the hip as you reach forwards on every stroke."

They also talk about the rotator cuff stress swimming flat causes - my rotator cuffs are sore as hell right now.

Now I can't wait to get back in the pool to work on body roll!!

Thanks for the advice guys!

Yeah - body position, extension, and pull. Just what I said. I am dead serious about springing for at least one lesson. Or find someone good to swim with who you can pump for information. I really helps to have someone else deconstruct your stroke.

Yup you fish guys were absolutely right! It's great to have a resource like you at my disposal!! Also, this is the first time I've really gone through any of the SwimSmooth site - there is a lot of good information there with video to help guys like me who have to SEE it to understand it. I have a friend who used to be a swim coach - at some point I'll get him to go with me to the pool and tell me about all of the things I'm doing wrong... but at that point I hope I'm hitting 22 strokes / 25 yards!!

Great job pmbrown!! That's some serious mileage! And 20 miles in the rain is a drag no matter how you slice it.

Great job BnB on breaking into double-digits again!! And 30 miles on the bike like it's nothing! At some point I'll have to tackle how to get/stay over 20mph on the bike...

Speedwork today - 6x 800 with 90 sec recoveries, 6:56 pace target. 6:54, 6:52, 6:52, 6:46, 6:50, 6:46. 1 mile warm/cooldown for 5.5 total miles.

My HR never got higher than 183, which is a big improvement (on faster repeats) that I was doing in Oct. I'm actually pretty sure I could have done at least a couple more.

 

[tri-man 47]

Wraith - like 2Young mentions, try a 'catch-up' drill: Push off the wall, hands in front ..pull one arm through and rotate it back through so that the active hand is ready to land on the other hand ...only then, start pulling through with the other hand. Keep a light kick going throughout. (You'll be breathing bilaterally.) You'll be able to focus on each arm's pull, and you'll be working on your rotation/balance.

Another interesting test is to swim down and back with just one arm. First the right, then the left. Repeat a few laps. That'll tell you if your stroke is in synch with your body and your rotation. Is it a rhythmic flow, or do you awkwardly lunge along with each stroke?

One thing I'd point out in Sand's video is how, when his hand reenters the water, it glides forward before he starts his pull. That shows good trust in the stroke. A point I'd add for you to think about is where your hand exits the water. A quirky little focus that helps me is to focus on the thumbs (esp the thumb and index finger) - do I have a good grab of the water as my hand moves down toward my hip? Am I still pulling throughout the stroke? Enjoy.

 

[Sand]

I have a friend who used to be a swim coach - at some point I'll get him to go with me to the pool and tell me about all of the things I'm doing wrong... but at that point I hope I'm hitting 22 strokes / 25 yards!!

Excellent! Bribe him with some food or beer or something. Best time/money you'll spend on getting better.

 

[Sand]

A point I'd add for you to think about is where your hand exits the water.

The beginning part of this video shows how to finish the stroke.

 

[BassNBrew]

I have a friend who used to be a swim coach - at some point I'll get him to go with me to the pool and tell me about all of the things I'm doing wrong... but at that point I hope I'm hitting 22 strokes / 25 yards!!

Excellent! Bribe him with some food or beer or something. Best time/money you'll spend on getting better.

Are you guys allowing for wall push in your stroke count? If so I'm running between 18-20 and still sloooooooooooooowwwww. I've got crappy rotation and body position, but I can definately reach and glide.Right now my kick is more of a hinderance than helpful. We do the kick board drill and it takes me forever and a day to go down and back.. It's almost as if I'm not moving. I think I'm actually faster swimming going streamline line than gaining the little benefit the kick offers. Just putting the fins on and not kicking pretty much has me flying thru the water (relatively speaking).

 

[tri-man 47]

Are you guys allowing for wall push in your stroke count? If so I'm running between 18-20 and still sloooooooooooooowwwww. I've got crappy rotation and body position, but I can definately reach and glide.Right now my kick is more of a hinderance than helpful. We do the kick board drill and it takes me forever and a day to go down and back.. It's almost as if I'm not moving. I think I'm actually faster swimming going streamline line than gaining the little benefit the kick offers. Just putting the fins on and not kicking pretty much has me flying thru the water (relatively speaking).

My count starts with my first pull-through - not the wall push itself. My kick tends to be a -pause- then two or three decent kicks, -pause- few more kicks. I try to focus on getting a couple of good 'down strokes' each cycle ...pushing the top of the foot down into the water. But Sand's the man to best explain swim stuff.

 

[pmbrown_22]

Quick update for me.

Saturday, got a break in the weather and went out and did 10 miles. Was not really concerned with pacing, just getting the miles in. Sunday, did not get a break from the weather and ran 20 in a little rain and mist. Just one of those runs that sometimes you have to do to prove things to yourself. I don't mind running in the rain, but try to avoid it if I can. I had to get this run in as I did not have time the rest of the day and it does make you feel pretty good to be able to go out in the rain and do a run even though it is not the greatest time doing it. Yesterday, I stayed home from work because I was not feeling well, but still managed to get a run in the afternoon. I just had a sore throat and that was good enough to stay home from work.

I topped 56 miles this week and I think that was a new personal best for me. I am still feeling the 20 from Sunday, but this is a step back week for me so I will rest a little easier this week.

Great job on both the 10/20 and the 56-mile week. I think you should just go ahead and shoot for the 3:10 at the Pig. That way you can join me and tri-man in Boston next year!

The thought has crossed my mind, but I don't think I could do that kind of time the whole way. If I can get a second marathon in later in the year, then that is the goal, but I am not sure which one I will be able to do. I usually do Columbus, but I will not be able as a friend is getting married the night before and logistically it won't work out. Thinking about doing the Indianapolis one which is the day of the wedding so there is an option.

 

[IvanKaramazov]

Today was my first long run since I injured my hamstring a couple of weeks ago. 10 miles @ 9:15/mi. That's a little slower than my normal pace for this distance, but I wanted to ease back into this a bit. It was fairly easy overall and everything felt good. I'll probably stay at low-intensity for the rest of this week and then get back to my normal routine starting on Sunday.

 

[pigskinliquors]

IvanK!: Great to have you back. Getting 10 in is a Huge accomplishment. Welcome back.

PM: Go for it! You never know how many chances you are going to have to BQ. My next marathon will be my first ever legitimate shot (I'm finally old enough!!), and I plan on working my #### off to make it happen.

___________________

My Update:

An EZ 6 miler with each mile quicker than the previous this morning: (8:22, 8:03, 7:54, 7:42, 7:40, 7:37). This evening I'll be lunging up a storm, hoping to create tired legs for a short (but quick) bike ride in the morning.

 

[wraith5]

I couldn't stand being inside this afternoon, so I got the bike off the trainer and got out for a brief ride. 4x around a 2.83 mile bike trail loop, about 13 miles total (including riding over to the forest preserve). The fastest I could muster on a loop was 19.1 mph (I averaged about 18.1 over the four loops).

I know my legs are a little tired from my 6x 800 repeats this morning, but I really need to figure out how to get faster on the bike...

Regardless it felt great to ride outside again!

Ivan - great job and I'm glad the hammy is feeling better!

 

[gruecd]

The thought has crossed my mind, but I don't think I could do that kind of time the whole way. If I can get a second marathon in later in the year, then that is the goal, but I am not sure which one I will be able to do. I usually do Columbus, but I will not be able as a friend is getting married the night before and logistically it won't work out. Thinking about doing the Indianapolis one which is the day of the wedding so there is an option.

Chicago!!!!!!It's a flat, fast course, and wraith and I will be there. (Do you like how I committed you, GB?)

 

[gruecd]

Knocked out 11 miles this afternoon in 1:24:55 (7:43 pace). I was reminded that running in 60-degree, sunny weather is definitely a bit tougher than running in 30-degree weather.

I suppose I should probably take a day off tomorrow, as I've run almost 70 miles over the past seven days.

 

[2Young2BBald]

Right now my kick is more of a hinderance than helpful. We do the kick board drill and it takes me forever and a day to go down and back.. It's almost as if I'm not moving. I think I'm actually faster swimming going streamline line than gaining the little benefit the kick offers. Just putting the fins on and not kicking pretty much has me flying thru the water (relatively speaking).

If you are moving through the water well, with little kick, it sounds like you are dead on where you want to be for triathlon. Floppo outlined the triathlon swim very well for me early on. In a nutshell, you'll need your legs for the ride and the run, use up your arms on the swim. For me, I focus on keeping my legs well positioned behind my body to reduce drag and kick from the knee down to rudder my body while keeping my ankles close together. If you've worn a triathlon wetsuit, this is how the wetsuit positions your body. In my long suit, I barely use any leg as I am positioned so well (by the suit, not naturally) and pull my body through the water. In my sprint suit (shorty) I have to add a bit more leg to stay in position. I know that swim instructors teach "non-triathlon" swimming with a lot more leg and kick, but from my short bit of learning, less leg is better for tris.

 

[prosopis]

I would like to get some of your opinions on running at less than goal race pace.

This is something I've never really done before. I usually run about three times a week (sometimes 2) but always try to make those runs challenging. Recently, however, I've decided to increase my run frequency hoping for improved performance -- maybe up to 5 times a week. In doing this the idea is to add some "recovery runs" and to slow some of the long runs down. I've read some experts suggest running long runs at least 45 seconds/mile slower. I tried this today during a 14 mile run and failed. Practically every time I checked my Garmin, I was running too fast. Then I would slow down for a little but not for long. I ended up averaging only about 5 seconds/mile slower.

I suppose next time I can absolutely force myself to run slower. I could also try this out on a treadmill to get use to the pace. But, I have to admit, I'm skeptical on the whole thing. It just seems like a wasted run.

I guess what I'm curious about is this: How often to you run slower and by how much? And, do you really think this has helped?

Dude, I run a lot of miles, and unless I'm specifically doing some kind of specific speed workout, I seldom come anywhere close to race pace during the week. For example, my goal marathon pace for Boston is somewhere around 7:15 pace, and most of my long runs are somewhere between 7:45-8:00 pace. My recovery runs are usually slower than that. You need to remember that each run has a purpose; the purpose of the long run is to build endurance, the purpose of speedwork is to build speed, and the purpose of recovery runs is, well, to recover. I've got a friend who's a sub-3 marathoner, and she does her recovery runs at 9-minute pace or slower. You should do your recovery runs at an embarrassingly slow pace. It takes some getting used to, but it's absolutely essential if you're going to try increasing your mileage. Otherwise, it's an injury waiting to happen. Trust me.

Jux - gruecd is right. It's a weird/hard feeling to run slow, but on recovery days, it's the right thing. My recommendation - focus on your breathing. On my slow runs, I breath on a different cadence (instead of every second step, I breath every third), which tells me that that run is focused on controlled breathing and true aerobic training - not pace; not tempo. Bottom line, the key muscle that you're developing is your heart.quartz --- welcome, also! Was the 8K the Shamrock Shuffle? Maybe we'll hook up in a Chicago race, like the Chicago R&R 1/2-marathon (four of us met last year).

---

Recovery day today ...30 minutes on the indoor bike; then later 4 miles easy running.

Wat?You time your breathing? Is that something I should be doing?

 

[BassNBrew]

Today was one of the training days that I need more often. Unfortunatley it was on minimal sleep.

AM swim, roughly 1600 yards. Lots of drills today.

1 hour bike interval class. 18 min / 5 min / 3 min / 5 min sets, probably a 285 watt average.

1/2 hr core and bike specific weight lifting

30 min bike interval class finishing up with the 18 min interval at 265 watt average, immediately followed by a

3.4 mile run in 31 min, roughly a 9'15" pace, 149 HR

1/2 core and bike specific weight lifting.

If my calcuations are correct, I burned 3000+ calories in four hours of training today. Pumped about that run time after devastating my legs just prior. Still haven't incorporated the speed work which is becoming a limiting factor. I try to make my legs move faster without shortening the stride and they just say NO even when the HR is reasonable. It just doesn't feel nature to go any faster.

 

[prosopis]

Had a horrible run today. I did a lot of weights yesterday and I did the hill climb program on the elyptical yesterday. The hill climb really takes it out of me and I did 6 miles in an hour but like I say it is painful. Today as soon as I started I felt weak and worn down. Just had no legs. I finished my 3.5 miles but it was not pretty. Maybe I should take a rest day after doing the weights or lay off the elyptical? I am not sure but that is what I am blaming it on.

Last year was my first 5k I ever ran. That same 5k is this Sunday. I am thinking of signing up for it. Might be fun to see what improvement there is in a year.

 

[Sand]

I would like to get some of your opinions on running at less than goal race pace.

This is something I've never really done before. I usually run about three times a week (sometimes 2) but always try to make those runs challenging. Recently, however, I've decided to increase my run frequency hoping for improved performance -- maybe up to 5 times a week. In doing this the idea is to add some "recovery runs" and to slow some of the long runs down. I've read some experts suggest running long runs at least 45 seconds/mile slower. I tried this today during a 14 mile run and failed. Practically every time I checked my Garmin, I was running too fast. Then I would slow down for a little but not for long. I ended up averaging only about 5 seconds/mile slower.

I suppose next time I can absolutely force myself to run slower. I could also try this out on a treadmill to get use to the pace. But, I have to admit, I'm skeptical on the whole thing. It just seems like a wasted run.

I guess what I'm curious about is this: How often to you run slower and by how much? And, do you really think this has helped?

Dude, I run a lot of miles, and unless I'm specifically doing some kind of specific speed workout, I seldom come anywhere close to race pace during the week. For example, my goal marathon pace for Boston is somewhere around 7:15 pace, and most of my long runs are somewhere between 7:45-8:00 pace. My recovery runs are usually slower than that. You need to remember that each run has a purpose; the purpose of the long run is to build endurance, the purpose of speedwork is to build speed, and the purpose of recovery runs is, well, to recover. I've got a friend who's a sub-3 marathoner, and she does her recovery runs at 9-minute pace or slower. You should do your recovery runs at an embarrassingly slow pace. It takes some getting used to, but it's absolutely essential if you're going to try increasing your mileage. Otherwise, it's an injury waiting to happen. Trust me.

Jux - gruecd is right. It's a weird/hard feeling to run slow, but on recovery days, it's the right thing. My recommendation - focus on your breathing. On my slow runs, I breath on a different cadence (instead of every second step, I breath every third), which tells me that that run is focused on controlled breathing and true aerobic training - not pace; not tempo. Bottom line, the key muscle that you're developing is your heart.quartz --- welcome, also! Was the 8K the Shamrock Shuffle? Maybe we'll hook up in a Chicago race, like the Chicago R&R 1/2-marathon (four of us met last year).

---

Recovery day today ...30 minutes on the indoor bike; then later 4 miles easy running.

Wat?You time your breathing? Is that something I should be doing?

He can also slow his heart and poach an egg in his hand on command - all by mind power. That's why we keep him around.

---

On my end I went out and ran a good 6.85 miles tonight. I ran just about the same course two days ago and thought I was faster today - today felt pretty darn good. Turned out I was exactly the same - 8:09/mile over a hilly course. Pretty funny. Not too bad, considering this is the third day in a row I have run and my legs are pretty beat. 17 miles this week - making up for slowing down over the last bit after my half.

 

[pigskinliquors]

BnB: Killer workout(s)

Gruecd: I have the same worries, as I'm running well right now, but the cooler weather (high 50's low 60's for me) won't last long. I'm guessing our first really hot weekend will be the one of my next race.

I finished three sets of lunges, but not until after I went for an AWESOME .6 mile run that took 10:12. Our 8 year old told me that she wants to start running, and it took me literally 15 seconds to get her out the door to do a loop in our neighborhood. She ran most of it, and is already talking about running again tomorrow. Our 4 year old is proud of the fact that she beat us on her bike. I told her I'd race her tomorrow (me run her bike) and she said "it's on like Donkey-Kong!" I'm sensing an ice cream bet is in my near future.

 

[wraith5]

I finished three sets of lunges, but not until after I went for an AWESOME .6 mile run that took 10:12. Our 8 year old told me that she wants to start running, and it took me literally 15 seconds to get her out the door to do a loop in our neighborhood. She ran most of it, and is already talking about running again tomorrow. Our 4 year old is proud of the fact that she beat us on her bike. I told her I'd race her tomorrow (me run her bike) and she said "it's on like Donkey-Kong!" I'm sensing an ice cream bet is in my near future.

 

[pmbrown_22]

The thought has crossed my mind, but I don't think I could do that kind of time the whole way. If I can get a second marathon in later in the year, then that is the goal, but I am not sure which one I will be able to do. I usually do Columbus, but I will not be able as a friend is getting married the night before and logistically it won't work out. Thinking about doing the Indianapolis one which is the day of the wedding so there is an option.

Chicago!!!!!!It's a flat, fast course, and wraith and I will be there. (Do you like how I committed you, GB?)

That is somewhat of a possibility. I will look into it, only a week before the normal weekend for the Columbus. The other possibility I have is to talk my buddy out of getting married. I think that could be just as strong as running Chicago, but his fiance would literally kill me.

 

[pmbrown_22]

IvanK!: Great to have you back. Getting 10 in is a Huge accomplishment. Welcome back.PM: Go for it! You never know how many chances you are going to have to BQ. My next marathon will be my first ever legitimate shot (I'm finally old enough!!), and I plan on working my #### off to make it happen. ___________________My Update:An EZ 6 miler with each mile quicker than the previous this morning: (8:22, 8:03, 7:54, 7:42, 7:40, 7:37). This evening I'll be lunging up a storm, hoping to create tired legs for a short (but quick) bike ride in the morning.

Man you guys are kind of talking me into it. The thing is if I do wait until this fall, then I get another 5 minutes and can do it in 2012. I am thinking that I need all the help that I can get at this point. The thing with The Pig is that from miles 5 -9 is all up hill, then it is mostly downhill from there to the end...that stretch though is a widow maker and it it a tough course to qualify on. I know some people who have, so I have that going for me. I may just give it a whirl, but would be happy with anything around a 7:30 to 7:45 per mile. I have a couple 10 mile pace runs in the future so we will see how I do during those.________________Tonight I did 6 easy miles and though I thought I was going to have a crappy run, it turned out pretty good and I finished pretty strong.

 

[BassNBrew]

Gruecd: I have the same worries, as I'm running well right now, but the cooler weather (high 50's low 60's for me) won't last long. I'm guessing our first really hot weekend will be the one of my next race.

And I'm on the other extreme. Anything from 65-85 is primetime running and biking weather. You guys need to move to Canada.

 

[IvanKaramazov]

I finished three sets of lunges, but not until after I went for an AWESOME .6 mile run that took 10:12. Our 8 year old told me that she wants to start running, and it took me literally 15 seconds to get her out the door to do a loop in our neighborhood. She ran most of it, and is already talking about running again tomorrow. Our 4 year old is proud of the fact that she beat us on her bike. I told her I'd race her tomorrow (me run her bike) and she said "it's on like Donkey-Kong!" I'm sensing an ice cream bet is in my near future.

 

[IvanKaramazov]

Last year was my first 5k I ever ran. That same 5k is this Sunday. I am thinking of signing up for it. Might be fun to see what improvement there is in a year.

Why wouldn't you? Events like these are fun.

 

[The_Man]

Last tune-up this a.m. before running my first HM on Saturday. Just two miles -- first at close to race pace (8:06) and then stretched it out a little but didn't really exert myself and did the second in 7:30.

Legs are starting to feel good. Going to stretch and hydrate like crazy over the next couple of days, and just try to make the time go by a little faster.

I've been pretty haphazard about training for this race until about 5 weeks ago, so I'm already looking forward to the next one and getting a lot more serious about it. Actually picked up my first running book at the library last night. I've already learned a lot, though I am happy to say that most of the best stuff in there I've already learned from all the people here. Thanks for all the knowledge and encouragement!

 

[IvanKaramazov]

Actually picked up my first running book at the library last night.

What book, out of curiosity?

 

[tri-man 47]

Wat?

You time your breathing? Is that something I should be doing?

My normal breathing pattern is to inhale/exhale on my left foot strike (so call that every second foot strike). When I want to consciously run slower, and to try and develop better, deeper breathing, I'll do some slow runs by breathing every third foot strike, so L r l R l r L r l etc. I'm already planning to use this pattern during the start of the run for my 1/2-Ironman in June to ensure that I don't fly out of the gates too fast on the run leg. So, no, I don't time my breathing. But I am rhythmic/methodical with it. When running harder, I'll focus on a strong exhale, as I've mentioned. liquors - I love the .6 mile run story!!!

pmb - another marathon option is Grand Rapids in October. Generally flat and a smaller crowd (1,500?). My BIL is intending to run it this year (it's where I BQ'ed last year), so I'll be up there for it.

The_Man - we're rooting for ya this weekend!

---

Indoor bike last night for an hour; 4 miles running this morning with a hard mile on the track at 6:48.

 

[Third]

The_Man: You're going to kill it this weekend. I predict 1:43 and change. Just don't start out blazing. If there is a full being run with your half, you might consider falling in with the 3:30 pace group at the start. Just a thought.

As much as I've been waiting for warmer weather to get here, I've realized - like gruecd said a few posts back - it's harder to run in 70 than it is 30. I did 6 on Sunday with temp of 65F and I felt really sluggish. That said, I'm getting faster (for me). I was running easy but I felt sure my pace was around 8:45. Finished up the run, hit my watch, and saw that my pace was actually 8:15. Progress.

Did 4 this morning. We leave for Disneyworld on Friday and will be gone for a week. I foresee lots of longs days and early mornings so not sure whether I will be able to run (I'm hopeful I can get in 1-2 short runs), but I know I will do plenty of walking.

 

[Lehigh98]

Where do you guys shop online for running stuff?

Need to get some new shoes, shorts, a couple shirts, some nipple lube, etc.

(Broke 10 miles for the first time and notice that friction is becoming as big an enemy as fatigue.)

Any suggestions for specific gear to pick up?

Running my first Half Marathon next month, anything I should get for the race other than my shoes, shorts, shirt?

(Waist strap thinger for runner number? Cheap gloves? Rain gear?)

TIA!

 

[The_Man]

What book, out of curiosity?

Hal Higdon's "Marathon: The Ultimate Training Guide."

The_Man: You're going to kill it this weekend. I predict 1:43 and change. Just don't start out blazing. If there is a full being run with your half, you might consider falling in with the 3:30 pace group at the start. Just a thought.

Thanks! There is a 3:30 group. My plan is to stay just behind them for the first 5 miles at least. I keep telling myself to imagine that the starting chute is 5 miles long and that the clock doesn't start timing for 40 minutes after I leave the corral and enter the chute. My goal is to use as little energy as possible for those 5 miles and 40 minutes so I'll be fresh and ready to start running when I cross the starting line for my 8.1 mile race.Miles 6 and 7 are uphill and I'm going to run them at a comfortable pace without worrying about whether that puts me ahead of or behind the 8:00 pace group. Hope to use flat Mile 8 to recover and get myself back on an 8:00 pace (if I've fallen off) and then run the last 5 miles (a good 3 of which are downhill) to get me down to the neighborhood you're talking about.

But even if that doesn't happen, I'll be happy. I've been bitten by the running bug. Even 6 weeks ago, a HM seemed like a reach goal for me, and the endpoint of a period of intense training. Now I know that the finish line Saturday is just the starting line for all the runs that will follow.

 

[gruecd]

But even if that doesn't happen, I'll be happy. I've been bitten by the running bug. Even 6 weeks ago, a HM seemed like a reach goal for me, and the endpoint of a period of intense training. Now I know that the finish line Saturday is just the starting line for all the runs that will follow.

:(

 

[gruecd]

Where do you guys shop online for running stuff?

Lots of places, but I've bought a lot of stuff lately from Running Warehouse, and I think they've got some good sales right now. They offer free 2-day shipping and free return shipping, and if you access the site via the link at the top of this page, you get an additional 15% off almost anything on the site.Regarding race day, yeah, I'd suggest getting some cheap throwaway gloves, but you should be able to find those for $1 or so at your local hardware store. And don't worry about rain gear. Just bring a garbage bag. You don't need a race number belt; just pin the number directly to your shirt. Those are more for triathletes.

 

[gruecd]

Lots of places, but I've bought a lot of stuff lately from Running Warehouse, and I think they've got some good sales right now.

In fact, I just hopped on there myself, and the NB 1063's that I wear are on closeout for $58.88 (replaced by the 1064's). I've already got three (3) pairs sitting in my closet that I've bought from them at similar prices, but it's tempting to buy another couple pairs at $50 each after the discount. Hmm....

 

[The_Man]

Since I've never done a "big" event like this before with several thousand runners, I'm very interested in hearing whatever practical advice you veterans have, for both before and during the race.

For example, what's the deal with the Bag Check? I'm driving myself to the race (free parking in the RFK Stadium lot) and will wear throwaway sweats until the race starts, so I'm thinking the only thing I really have to check is my car key. Should I even bother? I don't really want to carry the key with me, so I might just stash it under the floormat or something and leave the car unlocked.

How early should I get there? I guess some of that depends on if I'm checking a bag. The race starts at 7 a.m. They have first, second, and final calls to the starting line at 6:30, 6:40 and 6:45. What exactly does that mean? Am I o.k. as long as I get to my corral by 6:45? And what's the deal with warming up? Is there protocol about where you should/shouldn't jog and/or stretch before the race? I don't like to have much lag time between when I warm up and when I start running, but I guess that's kind of unavoidable for races.

Thanks again for all the knowledge!

 

[IvanKaramazov]

Where do you guys shop online for running stuff?

I buy about 100% of my running gear from Road Runner Sports. My wife and I shell out for the VIP membership which gives us free shipping and special deals throughout the year. For instance, we got an offer for 20% an entire order, so we both ordered two pairs of shoes and some other miscellaneous stuff, and that easily paid for the membership itself. Obviously it helps to have two runners in the household.

some nipple lube, etc.(Broke 10 miles for the first time and notice that friction is becoming as big an enemy as fatigue.)

Body Glide is good. Band aids are better.

Any suggestions for specific gear to pick up?Running my first Half Marathon next month, anything I should get for the race other than my shoes, shorts, shirt?(Waist strap thinger for runner number? Cheap gloves? Rain gear?)

No to the waist strap. Just pin the number on your shirt. Personally, I don't own any rain gear. If it's going to rain on race day, then I'm just going to be wet. I think most rain gear will likely cause you to overheat during the race; I'd rather be cold and wet and than overheated and wet. A good pair of running gloves are always good to have around. I don't know what kind of shorts you wear, but it seems like a lot of people who are new to running are a little leary of shorts with built-in briefs. Don't be. Once you wear a short with an innner liner, you'll never go back.

 

[IvanKaramazov]

Since I've never done a "big" event like this before with several thousand runners, I'm very interested in hearing whatever practical advice you veterans have, for both before and during the race.For example, what's the deal with the Bag Check? I'm driving myself to the race (free parking in the RFK Stadium lot) and will wear throwaway sweats until the race starts, so I'm thinking the only thing I really have to check is my car key. Should I even bother? I don't really want to carry the key with me, so I might just stash it under the floormat or something and leave the car unlocked.

My truck has those little buttons on the door that you can use to unlock it, so I always just lock all my stuff, keys included, in my vehicle. Never used a bag check. I don't think I would keep my car unlocked during a major event though, but that's just me.

How early should I get there? I guess some of that depends on if I'm checking a bag. The race starts at 7 a.m.

I would get there about 6:00-6:15. I want to give myself plenty of time to mill around and talk to people I know, and I want to get in a mile or so warmup before the race, and be sure that I have time to work in one last potty stop.

And what's the deal with warming up? Is there protocol about where you should/shouldn't jog and/or stretch before the race?

Not really. Just stay out of people's way. If you're wearing a chip, don't jog over the starting mat, although I don't think this really matters that much. Most races are going to have all sorts of side streets that you can use for warmups. Two pieces of practical in-race advice:1. Be mentally prepared to lose up to a minute during the first mile or so. The race will be very congested at the start, and this will slow you down. Don't freak out, but do try your hardest to line up accordingly so you don't have to fight as many slower runners at the start. 2. Keep your eye on your garmin/watch, not the other runners (hotties excluded of course). It's very easy to fall into a rythym behind one or two other guys who start off at your pace. If those guys fade, you may not notice that they're slowing down until you've already lost some time. It's fine to shadow some other runners, but don't let them dictate your pace. I've had races where I was right alongside another runner for the first 8 miles, only to blow past him at that point when he started to fade. Make sure you're minding your own pace.Good luck.

 

[Sand]

some nipple lube, etc.

(Broke 10 miles for the first time and notice that friction is becoming as big an enemy as fatigue.)

I've given up on "lube". Anything over six miles and I put a couple of these on. They don't come off and offer 100% friction protection. And since I'm old I could give a rip what people think if they see me with them on.

 

[Sand]

Since I've never done a "big" event like this before with several thousand runners, I'm very interested in hearing whatever practical advice you veterans have, for both before and during the race.

For example, what's the deal with the Bag Check? I'm driving myself to the race (free parking in the RFK Stadium lot) and will wear throwaway sweats until the race starts, so I'm thinking the only thing I really have to check is my car key. Should I even bother? I don't really want to carry the key with me, so I might just stash it under the floormat or something and leave the car unlocked.

My truck has those little buttons on the door that you can use to unlock it, so I always just lock all my stuff, keys included, in my vehicle. Never used a bag check. I don't think I would keep my car unlocked during a major event though, but that's just me.

My lovely wife got me one of these for Christmas. I've used it at every race I've done - you don't even know it is there.

1. Be mentally prepared to lose up to a minute during the first mile or so. The race will be very congested at the start, and this will slow you down. Don't freak out, but do try your hardest to line up accordingly so you don't have to fight as many slower runners at the start.

Line up a bit higher up than you might first think. At least in the races that I have done when I thought I had seeded myself properly I was way too far back. Just don't get on the front line. ;-)

2. Keep your eye on your garmin/watch, not the other runners (hotties excluded of course). It's very easy to fall into a rythym behind one or two other guys who start off at your pace. If those guys fade, you may not notice that they're slowing down until you've already lost some time. It's fine to shadow some other runners, but don't let them dictate your pace. I've had races where I was right alongside another runner for the first 8 miles, only to blow past him at that point when he started to fade. Make sure you're minding your own pace.

Maybe not such a good idea. I have a friend (yea, that's it, friend) who followed a mega-hottie at what he thought was about the right pace. After the one mile mark was passed it was discovered that she was way too fast for him, probably in more ways than one. After slowing down he found many other more attainable hotties. Not as slow as tri-man's girls, but just as hot.

 

[gruecd]

Not as slow as tri-man's girls, but just as hot.

Oh, and for the eleventy-billionth time......NipGuards!

 

[pigskinliquors]

I'm going to post these quick, and then come back later to give comments regarding getting ready for a race, and online purchases.

I had both races with my girls this morning. Both of them beat me right at the finish line. I first raced our youngest (age 4). Right before the start I said what I always say at the starting line "It's Go Time!"; and she responded with "It is Go Time Daddy!".

Here's a picture of us at the starting line! Please notice that she went with the pink cowboy boots and black stockings for the race.

It was a tight race through .3 miles, when she played the "my legs are hurting" card, so I slowed down to let her catch up. We were neck and neck for the next .2, but she kicked it in, and beat me by a full second at the finish line. In all, we went .59 miles in 4:15, averaging 7:13 p/m.

I raced the 8 year old next; this one had us both running. She spit right before the start, which I thought was pretty impressive.

Here's a picture of us right before "Go Time!"

She started slower than yesterday, but didn't have to stop until the .45 point; where she briskly walked about 20 steps and then took off again. She also found a way to grit it out and beat me by just a nose at the finish. Our 4 year old was screaming for her coming in, which caused our neighbors to also come out and watch the end of the epic battle. She finished the .6 miles in 6:15, averaging 10:31 p/m. We've decide that our goal is to go under 6:00, with no stops before Spring Break is over (10:00 pace).

The three of us are now off to go fishing!

 

[Sand]

I had both races with my girls this morning.

Sell the bike. Buy a shotgun.You poor thing.

 

[gruecd]

She spit right before the start, which I thought was pretty impressive.

Nice story, pigskin.

It's stories like these that almost make me re-think my apprehension about having kids.

 

[Third]

I had both races with my girls this morning.

Great story! Pretty fun seeing your daughter show some interest in running, huh? Last week, I woke my 8-year-old up early to run with me before school (wife still in bed). We were going to do a mile-loop around our neighborhood. About .25 in she slows down and wants to walk. She usually doesn't tire so quickly, but I didn't say anything and we walked for a minute. We start running again but about 1 minute later she is walking.I teased her about being a wuss and asked her why she was wimping out so quickly.Then it hit me. She stayed home from school the previous day with the stomach virus...throwing up half the day...drinking practically nothing. She was 12-hours post-stomach virus and dehyrdated.Needless to say, we walked the rest of the loop. Wife was displeased with my parenting that morning.

 

[wraith5]

some nipple lube, etc.

(Broke 10 miles for the first time and notice that friction is becoming as big an enemy as fatigue.)

I've given up on "lube". Anything over six miles and I put a couple of these on. They don't come off and offer 100% friction protection. And since I'm old I could give a rip what people think if they see me with them on.

Although I'm a Walgreens man myself, this is the way to go, IMO.

 

[wraith5]

I don't know what kind of shorts you wear, but it seems like a lot of people who are new to running are a little leary of shorts with built-in briefs. Don't be. Once you wear a short with an innner liner, you'll never go back.

Last summer I picked up a pair of these and I love them. My thighs are thick so chaffing can be a major issue on longer runs. With the full-length boxer brief it's no longer a problem (though I still use Body Glide on certain sensitive areas).

 

[The_Man]

I had both races with my girls this morning.

Great story! Pretty fun seeing your daughter show some interest in running, huh?

My 7-year-old daughter ran a 12-minute mile with me a couple of weeks ago. But, unlike me, she demonstrates aptitude for sports where you actually have to do something else while you're running. So I'm trying to keep that going. I figure she can always fall back on running alone if she gets clutzy during puberty.

 

[wraith5]

Pigskin that is awesome stuff!!

By the way, I'd forgotten all about the waitresses and the HTFU napkins

soooooo... this morning I rode my bike to work. It's only 3.5 miles so riding takes maybe 5 more minutes than driving, depending on the 3 stoplights I go through. It was the first time I've done it in forever so I was pretty excited. Excited enough that when I pulled into the parking lot, I was more concerned with stopping my Garmin than I was with unclipping either of my feet before I came to a complete stop...

It's really too bad we don't have security cameras in the parking lot here. Luckily, no serious injury or damage resulted.

 

[pigskinliquors]

Then it hit me. She stayed home from school the previous day with the stomach virus...throwing up half the day...drinking practically nothing. She was 12-hours post-stomach virus and dehyrdated.Needless to say, we walked the rest of the loop. Wife was displeased with my parenting that morning.

Just let your wife know that this is great training for when she's doing Ultra's and IM's = training for dehydration!

Excited enough that when I pulled into the parking lot, I was more concerned with stopping my Garmin than I was with unclipping either of my feet before I came to a complete stop...It's really too bad we don't have security cameras in the parking lot here. Luckily, no serious injury or damage resulted.

 

[pigskinliquors]

Where do you guys shop online for running stuff?

Need to get some new shoes, shorts, a couple shirts, some nipple lube, etc.

(Broke 10 miles for the first time and notice that friction is becoming as big an enemy as fatigue.)

Any suggestions for specific gear to pick up?

Running my first Half Marathon next month, anything I should get for the race other than my shoes, shorts, shirt?

(Waist strap thinger for runner number? Cheap gloves? Rain gear?)

TIA!

I buy most of my running stuff through Amazon. Super saver shipping, and usually have multiple vendors offering same items, competing on cost. I prefer using a number belt, but make sure it is just tight enough to not rotate while you are running, and not too tight to cause irritation. For rain gear, a garbage sack works the best for me, as I typically don't want anything extra on while running, and will wear it until the race starts, then through it (in the garbage!). I prefer Glide to Nip-Guards, though I did learn that Glide will wear off somewhere around mile 29 a couple months ago. I also prefer lock laces over regular shoe laces. I can put my shoes on/off in seconds, and they seem to be more comfortable than standard laces. I'd also a second pair of shoes, slightly different than the pair you typically wear. I believe (don't know for sure) that this better trains your muscles, as different shoes will cause different impacts on your body.

I'll second the Nike running wallet, as I have one, and use it when racing without support.

Wraith: I also like the full boxer inside to reduce thigh rubbing (something I like to do, but not have done to me).