Ran a 10k in June (7 Viewers)

[2Young2BBald]

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!

Best big event advice I can give came from Marathoning for Mortals. The advice stated "as soon as you arrive at a big race, get in line for the porta john. The next thing you should do, once done, is get back in line because you'll have to go again by the time you get back through the line." The combo of pre-hydrating and pre-race jitters makes this very true for me. Other than RnR Chicago (which seemed to have a porta potty for every 3 runners, or so), I've always had long waits.I do not check a bag. However, I am a race belt fan. I typically keep the key fob, a $20.00 and spare salty cliff bloks in there. I like a post race latte (usually while I am waiting for my wife) and the $20 has always come in handy. I am compulsively early for every event, so I am not the guy to give good advice on this. I'll run a few blocks up to the corrals and then bounce around and stretch until the gun.

This weekend will be awesome for you. There is nothing like a big race start and finish and the way runners in general support each other. Be sure to take it all in. I missed a lot my first few by being too focused on getting from point A to point B and not appreciating everything else.

 

[2Young2BBald]

It is going to be an awesome, non-racing, triathlon weekend! I got last minute notice of a free triathlon clinic on Friday night. I missed the RSVP cut off, but weaseled spots for my daughter and I. All of the presenters are very well credentialed and I don't think it'll be a glorified sales pitch. Folks that have attended in past years have raved about it. Plus, its an evening with my daughter while she still wants to be seen in public with me. Then, on Saturday, Running Fit (The DWD Guys) are holding a Triathlon Expo at their headquarters. Among other things, they are going to have three men & three women triathletes compete in a transition contest where they have to go from swimming in a wetsuit in and endless pool to T1 & the bike on a trainer, to T2 and on to a treadmill.

 

[prosopis]

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.

money is my usual stumbling block. I do plan on doing this one though.

 

[pmbrown_22]

Quick kid story for me. With the weather warming up we have been outside the last couple of days and my 4 y.o. asked me the other day when we are going to race. I told him that we will soon as I want to postpone the emabarassment of the loss for a bit. I know that my 2 y.o. will want to do it as well. He put on my Road ID the other day and took off around the house saying "Runnin', Runnin'"....It is amazing the little things that they pick up on.

Would not change anything in the world for it though as it does keep you going through the days.

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Ran a decently hard 6 last night averaging about 7:45 per mile. Tonight is swimming after work then back to the gym later for an Interval session on the treadmill. Also will be doing a little cross training as "we" (read "I") are doing some landscaping and transplanting some existing bushes around the house.

 

[tri-man 47]

Quick kid story for me. With the weather warming up we have been outside the last couple of days and my 4 y.o. asked me the other day when we are going to race. I told him that we will soon as I want to postpone the emabarassment of the loss for a bit. I know that my 2 y.o. will want to do it as well. He put on my Road ID the other day and took off around the house saying "Runnin', Runnin'"....It is amazing the little things that they pick up on.

I love it, love it! My 21 y.o. daughter, home for spring break, had on my house slippers the other day. She made note of the fact that it wasn't as cute as when she was plodding around the house in my big running shoes when she was 2 years old, which we had captured on video. So yes, they do pick up things, and they do remember!

The_Man - a lot of good questions and good answers, but one item not mentioned in the recent flurry, I don't think, is the pre-race meal. For a Saturday race, your big dinner would be tonight (Thursday); for a Sunday race, it'd be Friday night. That's the food that will be processed through for the race. Have a full breakfast the day before, then go with good snacks and light meals the day before the race. Eat a moderate pre-race breakfast a couple hours beforehand, and maybe add a quick bar or gel, if desired, before warming up.

 

[pigskinliquors]

I missed a lot my first few by being too focused on getting from point A to point B and not appreciating everything else.

Great advice here! Thank the volunteers, high-five kids that are spectating, and look at all the scenery you can (including hotties, who you need to try and remember their bib #'s).

Quick kid story for me. With the weather warming up we have been outside the last couple of days and my 4 y.o. asked me the other day when we are going to race. I told him that we will soon as I want to postpone the emabarassment of the loss for a bit. I know that my 2 y.o. will want to do it as well. He put on my Road ID the other day and took off around the house saying "Runnin', Runnin'"....It is amazing the little things that they pick up on.

Great story PM!

I love it, love it! My 21 y.o. daughter, home for spring break, had on my house slippers the other day. She made note of the fact that it wasn't as cute as when she was plodding around the house in my big running shoes when she was 2 years old, which we had captured on video. So yes, they do pick up things, and they do remember!

Another great story Tri-Man!! I'm looking forward to the days when I can take my daughters to races like you and 2Young are/did!

Plus, its an evening with my daughter while she still wants to be seen in public with me.

Priceless 2Young, just priceless!! The-Man: 2Young's suggestion about the Porta-Potties is correct, but what I try to do is to go to the nearest hotel (if there is one close to the starting line), and use their toilets. This way I can take my time, have a bit more privacy, and typically there aren't any lines! It's worth scoping out.

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My Update:

I've had two really good workouts the last couple days. Yesterday in 15MPH winds I went out for a late afternoon 17 mile ride on my road bike. I worked my tail off the first 10 miles as it was mostly into the wind and fairly hilly and was able to maintain an 18.4 MPH average. The last 7 were almost all downwind, and I averaged over 23MPH for the first three, then over 24MPH for the last 4!! In all my distance was 17.1 miles at an average of 20.8MPH. Considering the conditions, I was pretty pleased with the effort.

Today I ran half mile intervals (inspired by Tri-Man!) for the first time in almost a year. I did a 1 mile warm-up, followed by 6 half mile intervals, all with a quarter mile recovery, followed by a mile cool-down below marathon pace (8:00). It was really difficult as it was so dark out, to know what pace I was actually running, and had no clue what any of my intervals were until the run was almost over (was able to read my watch for the last three, and cool down). Thank goodness my Garmin recorded it all.

My interval times were:

Warm-up mile = 8:55

1 = 3:28

2 = 3:30 (a little upset the first two weren't faster)

3 = 3:24

4 = 3:20

5 = 3:22

6 = 3:18

cool-down mile = 7:58

I'm not blazing yet, but am getting a bit of my speed back.

Later today will be three more hard sets of lunges, while tomorrow will be a SRD.

 

[wraith5]

Today I ran half mile intervals (inspired by Tri-Man!) for the first time in almost a year. I did a 1 mile warm-up, followed by 6 half mile intervals, all with a quarter mile recovery, followed by a mile cool-down below marathon pace (8:00). It was really difficult as it was so dark out, to know what pace I was actually running, and had no clue what any of my intervals were until the run was almost over (was able to read my watch for the last three, and cool down). Thank goodness my Garmin recorded it all. My interval times were:Warm-up mile = 8:551 = 3:282 = 3:30 (a little upset the first two weren't faster)3 = 3:244 = 3:205 = 3:226 = 3:18cool-down mile = 7:58I'm not blazing yet, but am getting a bit of my speed back. Later today will be three more hard sets of lunges, while tomorrow will be a SRD.

Nice set! Very similar to what I did on Tuesday (6x 800, 3:23 - 3:27 each). On your 400 recoveries did you walk at all? Just curious - the varied recovery strategies are interesting to me (I walked for 75 seconds then jogged for 15 to get back up to speed between my sets). What is a "hard" set of lunges? ____________________________________5.25 miles at 7:53 pace for me this morning on a target of 5 @ 7:59 ("mid-tempo"). 6 total miles, as I'm having to sacrifice warm-up & cooldown distance to keep my weekday runs at a reasonable time. My legs were tired and I had a little discomfort in my knees, but my HR never crossed 175 until the last 1/2 mile - that's really good for me. I have 11 weeks left to hit that pace for 10 miles to make my first goal for the summer (PR at the SoldierField10).

 

[pigskinliquors]

Today I ran half mile intervals (inspired by Tri-Man!) for the first time in almost a year. I did a 1 mile warm-up, followed by 6 half mile intervals, all with a quarter mile recovery, followed by a mile cool-down below marathon pace (8:00). It was really difficult as it was so dark out, to know what pace I was actually running, and had no clue what any of my intervals were until the run was almost over (was able to read my watch for the last three, and cool down). Thank goodness my Garmin recorded it all. My interval times were:Warm-up mile = 8:551 = 3:282 = 3:30 (a little upset the first two weren't faster)3 = 3:244 = 3:205 = 3:226 = 3:18cool-down mile = 7:58I'm not blazing yet, but am getting a bit of my speed back. Later today will be three more hard sets of lunges, while tomorrow will be a SRD.

Nice set! Very similar to what I did on Tuesday (6x 800, 3:23 - 3:27 each). On your 400 recoveries did you walk at all? Just curious - the varied recovery strategies are interesting to me (I walked for 75 seconds then jogged for 15 to get back up to speed between my sets). What is a "hard" set of lunges? ____________________________________5.25 miles at 7:53 pace for me this morning on a target of 5 @ 7:59 ("mid-tempo"). 6 total miles, as I'm having to sacrifice warm-up & cooldown distance to keep my weekday runs at a reasonable time. My legs were tired and I had a little discomfort in my knees, but my HR never crossed 175 until the last 1/2 mile - that's really good for me. I have 11 weeks left to hit that pace for 10 miles to make my first goal for the summer (PR at the SoldierField10).

Great run Wraith! HR 175 is also my magic line For my recoveries, I try to maintain 9:00 pace (2:15 per), but my first three were all slightly higher, as I couldn't see my watch. The last 3 were pretty spot on. Hard lunges, means I will do each set until exhaustion (i.e., I can't do another one). I will rotate three lunges in = I'll do three sets of three different lunges. Next week I'll bump up to four sets, prior to going back to three, to rest my legs for my next race. These give me the most benefit on the bike, but I also think they help my run a bit stronger.

 

[wraith5]

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?)

OK, GB - It's official - I'm in.

 

[gruecd]

OK, GB - It's official - I'm in.

Excellent! A HUGE contingent of my RW friends are running, too. Now we just need to convince PMB to sign up before it closes, which is probably going to happen SOON.

 

[pmbrown_22]

OK, GB - It's official - I'm in.

Excellent! A HUGE contingent of my RW friends are running, too. Now we just need to convince PMB to sign up before it closes, which is probably going to happen SOON.

I just don't think it is going to happen this year. That is a pricey race. I would love to do it, but I don't think it is in my budget this year.

 

[wraith5]

OK, GB - It's official - I'm in.

Excellent! A HUGE contingent of my RW friends are running, too. Now we just need to convince PMB to sign up before it closes, which is probably going to happen SOON.

I just don't think it is going to happen this year. That is a pricey race. I would love to do it, but I don't think it is in my budget this year.

Yeah that entry fee was tough to swallow. But since it's a local race for me that makes it easier. And absent any weather problems (or crazy hills and wind), that race will give me my best chance to set another marathon PR (hopefully by quite a bit). I look back at my 21 miler in November, where I hit 9:07s, and I just know I have a sub-four in me. And I want it bad.

 

[gruecd]

Why do intervals on the track feel so much easier than intervals on the road?? Finished 10 strong miles at 7:35 avg pace including 5 x 600M at 2:15, 2:16, 2:15, 2:14, 2:14 with 90-sec jogs.

 

[Tecumseh]

Quick kid story for me. With the weather warming up we have been outside the last couple of days and my 4 y.o. asked me the other day when we are going to race. I told him that we will soon as I want to postpone the emabarassment of the loss for a bit. I know that my 2 y.o. will want to do it as well. He put on my Road ID the other day and took off around the house saying "Runnin', Runnin'"....It is amazing the little things that they pick up on.

I love it, love it! My 21 y.o. daughter, home for spring break, had on my house slippers the other day. She made note of the fact that it wasn't as cute as when she was plodding around the house in my big running shoes when she was 2 years old, which we had captured on video. So yes, they do pick up things, and they do remember!

The_Man - a lot of good questions and good answers, but one item not mentioned in the recent flurry, I don't think, is the pre-race meal. For a Saturday race, your big dinner would be tonight (Thursday); for a Sunday race, it'd be Friday night. That's the food that will be processed through for the race. Have a full breakfast the day before, then go with good snacks and light meals the day before the race. Eat a moderate pre-race breakfast a couple hours beforehand, and maybe add a quick bar or gel, if desired, before warming up.

What should the big dinner and moderate race day breakfast consist of?

 

[gruecd]

What should the big dinner and moderate race day breakfast consist of?

It's all specific to the individual, but I like to do pasta for the dinner (penne marinara with chicken is my fave), and then I'll usually do something like toast or a bagel with peanut butter on race morning. The night before the race, I'll do something simple (and light) like a Subway sub. But it's really just trail and error.

 

[tri-man 47]

What should the big dinner and moderate race day breakfast consist of?

It's all specific to the individual, but I like to do pasta for the dinner (penne marinara with chicken is my fave), and then I'll usually do something like toast or a bagel with peanut butter on race morning. The night before the race, I'll do something simple (and light) like a Subway sub. But it's really just trail and error.

Agreed. The big dinner should be familiar foods, nothing exotic that'll gurgle through the system ...pasta is great. I like some chicken and pasta as an early dinner the night before the race, keeping quantities under control (having snacked and eaten smaller quantities throughout the day). On race day, I like to have some oatmeal for breakfast, which seems to 'sit well' for me and fill me comfortably. But a bagel and banana is good; maybe an energy bar ..all with ongoing sips of water/fluids. Eating might be a challenge with pre-race nerves, but better to get some food down than to find your stomach growling after taking care of the morning's 'business.' I actually like to chew some gum while driving to a race to help avoid the nervous dry mouth (and prevent me from responding with too much flluid intake).It's just rather odd that so many big races publicize the night-before carbo-load dinner. From what I've read, that's just incorrect logic!

 

[2Young2BBald]

It's just rather odd that so many big races publicize the night-before carbo-load dinner. From what I've read, that's just incorrect logic!

Another good one from Marathoning for Mortals on this: "Carbo loading the day before an event can lead to some rather violent carbo unloading on race day". I am not real good about the day before the day before meal. (I recall Tri-Man being shocked my wife & I opted for Sushi the Friday before RnR Chicago). For the night before an event, if we are in town, consists of a bland chicken breast, steamed spinach and a small side of bland pasta AND I eat at dinner before 5pm if at all possible to get it through the system. I've changed my morning of routine from a banana & a cliff bar to a banana & a bag of sports beans, washed down with a watered down Heed drink.

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I did my longest outdoor ride ever this afternoon. I took a few hours off of work and got in a 30 mile ride. Unfortunately, my Garmin was likely effected by "corrupt data" as confirmed by their customer support, so I lost all the data and could not see the map via Garmin Connect . I am VERY disappointed I lost the info. It showed me with a max heart rate of 224 which cannot be right and I wanted to see where this could have possibly happened. I did a 1/2 dozen hills and the wind was very strong, but no way I got above 190, let alone 224 (maybe this is what corrupted the data). Making matters worse, I had to reset the unit, losing all my pre-sets.

This ride followed up a 2,100 yard swim last night that included a mile swim out of the chute at 30:49. Being the genius that I am, I tried to follow it up with a fast 500 and ended up with a nasty cramp in my foot, cutting the night short. Ran 5-miles on Tuesday and swam another 2,500 on Monday night. Rest day tomorrow and then I need to go a bit long (run) on Saturday to start prepping for a 1/2 marathon on 4/10 (The Ugly Shirt Martian Marathon, this years shirt is a doosy). My understanding is that they are kicking around having pacers for the 1/2 & the full. Since gruecd mention doing so, its been on my mental to do list. Pacing a 2 hour 1/2 would be a nice way to run a little easier and allow for quicker rebound so I can keep the training rolling.

 

[Tecumseh]

Thanks guys.

 

[gruecd]

Followed up yesterday's hard 10-miler with an easy 8 this morning. Heading down to Milwaukee today to watch some basketball, either in person if I can get tickets, or at the bar. Either way, .

Have a great day, everybody!!

 

[pmbrown_22]

Did my intervals last night on the treadmill. Did a 1.5 mile warm up and then 7 x 800 at 7:03 minute per mile pace. Then a nother mile cool down. It was a little rough, but felt great to get it in.

Rest day for me today and then i do a 6 mile race pace on Saturday with a 12 miler on Sunday.

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As far as Chicago goes, if it were local for me, it would be a no brainer, but with cost of travel and the race fee we just cannot afford it this year. We are doing the Dave Ramsey plan and money just is not in the budget for a lot of travel like that.

 

[tri-man 47]

Did my intervals last night on the treadmill. Did a 1.5 mile warm up and then 7 x 800 at 7:03 minute per mile pace. Then a nother mile cool down. It was a little rough, but felt great to get it in.

Rest day for me today and then i do a 6 mile race pace on Saturday with a 12 miler on Sunday.

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As far as Chicago goes, if it were local for me, it would be a no brainer, but with cost of travel and the race fee we just cannot afford it this year. We are doing the Dave Ramsey plan and money just is not in the budget for a lot of travel like that.

Just use the gruecd Rules of the Road and mooch a room at the house of a local FBG. ---

Good hour swim yesterday with 30 laps at 30 minutes (not killing it like 2Young has been doing in the pool lately!). Woke up early, so did 10 miles this morning with 8 miles at 7:50/mile (ouch).

 

[2Young2BBald]

Just back from a 3+ hour triathlon clinic. I learned a TON and hope to share a bunch once I can decompress what I learned. However, I want to toss something out that was discussed. They had a phisiologist discuss alkaline and acid levels in the body and their impact on performance and recovery. Most important, she stated that stout beer is far better for athletes than lite beer. PSL, she and I discussed how having high acid levels can lead to cramping (especially in the calves) and that taking salt in race can help, but it then means that the muscles are being broken down. She stated a key indicator on if this is an issue is if you find yourself caked with salt (she called it the salt tie-dye on the shirt). She advised that the best way to figure out if you are acidic is to do a PH test on the first pee in the morning (its been a few weeks since pee has been mentioned). My geeky daughter had a PH test kit from science, so I am going to see where I am at. She recommended adding pink sea salt and lemon to your water on the bike to keep up the right alkaline levels. Most important is getting the alkaline levels right consistently, not just for races. I need to read up on this more.

Also, I was able to pose the question I asked here about what are the benefits of double bricks vs single. The response I got was that your bike to run brick is over in about 5 minutes and then it is just a run. Stacking bricks is far better for preparing the body for the transition than a longer, single, bike to run brick.

 

[wraith5]

...I was able to pose the question I asked here about what are the benefits of double bricks vs single. The response I got was that your bike to run brick is over in about 5 minutes and then it is just a run. Stacking bricks is far better for preparing the body for the transition than a longer, single, bike to run brick.

Can someone remind me what "stacking bricks" means? Rode my bike to work again today then took off in the afternoon for a slow 13 mile ride on the bike trails. We're heading to the airport in about 6 hours for a week vacation down in Venice, FL. Should be interesting running in completely different (warm) conditions. Supposedly there's a decent outdoor pool near my in-laws place so I'm hoping to get a few swims in as well. Good luck to all racers this weekend!!

 

[2Young2BBald]

...I was able to pose the question I asked here about what are the benefits of double bricks vs single. The response I got was that your bike to run brick is over in about 5 minutes and then it is just a run. Stacking bricks is far better for preparing the body for the transition than a longer, single, bike to run brick.

Can someone remind me what "stacking bricks" means? Rode my bike to work again today then took off in the afternoon for a slow 13 mile ride on the bike trails. We're heading to the airport in about 6 hours for a week vacation down in Venice, FL. Should be interesting running in completely different (warm) conditions. Supposedly there's a decent outdoor pool near my in-laws place so I'm hoping to get a few swims in as well. Good luck to all racers this weekend!!

A typical brick is a bike/run combo and usually done bike first. A single brick would be something like bike 10 miles and the immediately run 2 miles (and, practice by doing an actual transition shoe swap, gear off, etc). A bit down the line in my training plan they call for a day where I ride 15 miles, run 2 miles and then repeat the ride and the run (and then they increase the distances later in the plan). It makes a lot of sense, what they said about the brick ending after about 5 minutes and it just being a run. Have a great week with the family. If you are looking to find a road bike to rent and/or a route to ride, BT has a very active Florida forum that is constantly offering up help and intel to we northerners.

 

[prosopis]

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.

money is my usual stumbling block. I do plan on doing this one though.

Damn I was going to do this but late registration is $25.00 as opposed to $16.00. I am mad about this and I dont understand the $9.00 jump for late reg.Anyway I am not paying $25.00 for 5k.

 

[The_Man]

I did my first HM and, by my watch, beat my 8:00 pace goal -- 1:44:26.

I have no doubt I wouldn't have been able to do it without all the valuable advice and genuine enthusiasm and support from all of you. Thanks!

Driving into the RFK Stadium parking lot at 6 a.m. in the pitch dark was a zoo. Nobody directing traffic, and luckily I knew a back way in. There was a long line of headlights coming off the exit ramp less than 10 minutes before the gun and there's no way a lot of people started the race on time. Thanks to one great tip here, I went straight to the portolets. Great call, as the line ended up taking forever. By the time I get out of there, I basically had to jog to the starting line for my warm-up and then stretch while waiting for the race to start. Not ideal.

I had no chance of finding the 3:30 marathon pace team, so I just went out on my own, determined to take it easy. Way too easy -- 8:40 first mile. Second mile was an amazing site -- DC is laid out completely on a North-South, East-West grid, with the Capitol at its exact center. Since today is the equinox, the sun rose directly behind our heads and washed the Capitol dome in a pink-orange light that made it glow. Right in the very center there was a window glowing molten orange, reflecting back the sun that was hitting it completely straight on. I have to think that today and the Fall equinox would be the only days to provide that exact view.

Things seem to be going downhill fast on Capitol Hill, and so I did too. The entire four-lane expanse of Constitution Ave was blocked off, but for whatever reason, more than 95 percent of the runners were staying in the right two lanes. So I swung out left and basically had half the street to myself. It felt like I was having my own inaugural parade as I rolled by all the museums and monuments all by myself in the middle of the street. I kept missing the mile markers, but was feeling good, though at one water stop I grabbed a drink and lost the great looking girl I had been tailing for 20 minutes (following some other good advice offered here). Then, suddenly, as we started the biggest climb (at about 5.5 miles and lasting almost a mile, off and on) out of nowhere I caught the 3:30 pace group. But I was determined not to kill myself on the hill and I lost them almost as quickly as I found them. I never saw them again -- it was just one guy with an obscure sign.

Once I finished the big hill, I started to stretch it, and pushed downhill mile 9 hard. At 10 miles I checked my watch and was at exactly 80 minutes. Just a 5k to go! And my next mile was very good, but then there was one more gradual but long hill at the start of mile 12 and it really killed me. I just kept going but was starting to leak oil. I know I didn't really establish a big enough mileage base (I still haven't done a full 30-mile week, just a bunch in the mid-20 range) and this is where it took its toll. I never saw the 12-mile mark, so I finally looked at my watch and saw I was about 8 minutes from my goal time. At that point, I just said F it, run hard for the next 8 minutes and see how far it takes you.

Soon after, the full marathoners split off. My hat is off to all of you who can tackle that distance. I had thought that maybe this was my first step toward training for a marathon, but now ... feeling how I felt at that moment it was impossible to imagine running another 13+ miles. And then RFK came into view, and I thought of all the great Redskins games I grew up attending there in the early 80s, and it pumped me up enough to charge up the last hill.

I was so happy after all that effort (in training and today) not to come up just short. Now, I'm looking forward to a cold beer and a nap. talk to you soon. Thanks again!

 

[2Young2BBald]

The Man, today you are truly THE MAN CONGRATULATIONS. That was a great write up and reminded me why I keep trying to accomplish big, better and tougher things. There is no better feeling that crossing the line.

ETA, I wish I could see my typos, really I do!

 

[Sand]

The_Man - excellent race. I'm surprised on your first mile. Without fail I look down after the first mile and find out I went out too fast yet again. In my half I went out for the first mile in right about 7:10. Waaay too fast. Whatever skill you have in controlling your adrenaline, good on ya'.

 

[tri-man 47]

The Man, today you are truly THE MAN CONGRATULATIONS.

 

[gruecd]

Congrats, The_Man. Awesome race today!!!

 

[pigskinliquors]

You Da_Man!!! Most awesome!!!!

2Young: Great to hear about the clinic, and the reasoning behind the double brick. It makes perfect sense. I'm also looking forward to hearing about your urine

Tri-Man: any swim with the lengths being the same/less than the minutes = in my book.

Gruecd: I am DEFINITELY in for 2012 in Houston. IF anyone else is interested, I'll also be doing it in 2011.

________________________

My Update:

Thunderstorms all morning = I had to cancel my scheduled 2 mile run/15 mile bike/2 mile run (after 2Young's note, I should start with a front end bike now!). Instead I decided to try to complete the 2 Hours of Spinerval Death DVD (9.0, Have Mercy, which is their only DVD rated a 10 out of 10 for exertion) that I was working on last month (never completed it entirely). I was able to complete it, but my legs were really feeling it during the last 15 minutes. I had my Garmin on the bike, and it was amazing to watch my HR go up, come down, go up, etc. I typically have very little variation once I get on the bike. I ended up riding a total of 36.2 miles at a 19.9 pace. I was over 20 until the last set which was accelerations. My ego wanted the 20.0 or better, so I actually deviated from the DVD for the last couple minutes hoping to see it jump up, but it didn't make it A set of lunges in the middle, is why the time/distance doesn't compute (the workout was 2 yours, but not all of it was on the bike). Tomorrow I think I'll just do an ez 8 miler, instead of my scheduled bike ride, and will then ride on Monday instead of running, then be back on track on Tuesday.

 

[Tecumseh]

I went and picked up my packet today for tomorrow's HM. Along with packet pick-up, they were also having a health and fitness expo at the Georgia Dome. So I'm wandering around the expo, and pass a huge mizuno trailer. They have a couple of people handing out information in front of it, so I walk up to one of the table and find myself face-to-face with Jeff Galloway. I'm in the middle of reading his first book, so I just shook his hand, and told him I enjoyed the book. Pretty cool.

 

[Sand]

Run mileage this week: 31 miles.

First time over 30. Legs are quite toasty. Not sure when I will get back up there again since I am swim centric right now, but it feels good to put some miles on the old legs.

 

[gruecd]

Just got back from an awesome, confidence-building 17-miler. First 9 @ 8:00 pace, last 8 @ 7:40 pace, including the last mile at 7:07. Felt GREAT the whole way.

Tomorrow's 5-mile recovery run will get me my 2nd straight 60-mile week:

M: 4 rec @ 8:13

T: 11 @ 7:43

W: 5 rec @ 8:25

T: 10 @ 7:35 w/5 x 600M

F: 8 @ 8:08

S: 17 @ 7:50

S: 5 rec

Tomorrow night I've also got playoffs for my basketball league. Top four teams qualify for the playoffs, and we're the top seed at 10-2. We play semi-finals at 6:00, and if we win, we actually plan again tomorrow night at 7:30 for the championship. Gonna be tough. Priority #1 is not getting hurt, and then I won't play any more competitive basketball until after Boston.

Have a great night, everybody!

 

[prosopis]

The Man is awesome!!!!!!!!!!

Very cool report. Must have been great running past those monuments. Unbelievable what people can do with hard work and perseverance. I feel lucky to read what you guys have to offer in here.

 

[proninja]

I haven't been posting much in here lately, but I've been at it.

I also just quit my nine to fiver and took a job at a bike shop as a wrench/sales guy. I get to talk about bikes and work on them all day. I'm also going to specialized corporate for the first week of April for training. I'm going to try this "doing something you love" thing on for size.

 

[Tecumseh]

So I officially finished the 2010 ING Half Marathon this morning.

This was an interesting experience. Considering my conditioning level, my only goal was to finish. I knew going in that I would be walking some of it. That being said, I was in pretty good shape through mile 8. I had taken some breaks, but felt like I was doing ok. Then, mile 9 happened. There was a gradual incline right at the start of it, and I noticed that my quads felt rock hard. It didn't hurt, but just felt like my muscles were maxed. And apparently they were, because at about 9.5 miles, I got the worst charley horse I've ever had in both legs at the same time. I bailed out to the sidewalk area and started walking, and eventually they loosened up. But now every time we were hitting and incline, the knots would start to come back.

So fast forward to mile 12. My legs were completely stiff, and I was pretty damn miserable. But I was still running. At about 12.5 there was a woman down, being attended to by EMTs. Then I finally got to about 100-150 yds. This was the final uphill stretch to get to the finish line. My legs were shot, and I was walking. Some people were starting to pass me. Bull####. I started running, and then I started running. I overtook a couple of the people that had passed me, and passed about 5 more, one of them right at the finish line.

After that, I was just in a daze. I wandered away down the street and got some water and the heat blanket they were giving out. Then when I took a few more steps, they were giving out the participation medals. I'm not going to lie. When the lady put the medal around my neck, I cried a little. I was just so exhausted, but so proud to finish.

So that's it. I have never run so much as a 10k, but now I have a 1/2 under my belt.

Some observations/reaffirmations:

The weather was perfect, as far as I'm concerned. Cool, but not cold. At about mile 3, a light drizzle started and was intermittent throughout. It was very pleasant.

When you are breathing hard and running mouth open, having someone blast a fart that goes right in your mouf is not very pleasant.

Inclines suck.

Atlanta is a beautiful city. The course went through several different neighborhoods, and each one has it's own style. It's easy to forget when you only travel by car. We went by the 4th ward, 5 points, L5P, Virginia Highlands, Old Auburn, and Piedmont Park. It was a wonderful course.

I just registered for the Peachtree Road Race.

 

[gruecd]

Nice job, Tecumseh!

When you are breathing hard and running mouth open, having someone blast a fart that goes right in your mouf is not very pleasant.

Ewww!!!! :X

 

[Dexter]

It is going to be an awesome, non-racing, triathlon weekend! I got last minute notice of a free triathlon clinic on Friday night. I missed the RSVP cut off, but weaseled spots for my daughter and I. All of the presenters are very well credentialed and I don't think it'll be a glorified sales pitch. Folks that have attended in past years have raved about it. Plus, its an evening with my daughter while she still wants to be seen in public with me. Then, on Saturday, Running Fit (The DWD Guys) are holding a Triathlon Expo at their headquarters. Among other things, they are going to have three men & three women triathletes compete in a transition contest where they have to go from swimming in a wetsuit in and endless pool to T1 & the bike on a trainer, to T2 and on to a treadmill.

Where are these located? I'm bummed I missed it.

 

[Dexter]

So I officially finished the 2010 ING Half Marathon this morning.

This was an interesting experience. Considering my conditioning level, my only goal was to finish. I knew going in that I would be walking some of it. That being said, I was in pretty good shape through mile 8. I had taken some breaks, but felt like I was doing ok. Then, mile 9 happened. There was a gradual incline right at the start of it, and I noticed that my quads felt rock hard. It didn't hurt, but just felt like my muscles were maxed. And apparently they were, because at about 9.5 miles, I got the worst charley horse I've ever had in both legs at the same time. I bailed out to the sidewalk area and started walking, and eventually they loosened up. But now every time we were hitting and incline, the knots would start to come back.

So fast forward to mile 12. My legs were completely stiff, and I was pretty damn miserable. But I was still running. At about 12.5 there was a woman down, being attended to by EMTs. Then I finally got to about 100-150 yds. This was the final uphill stretch to get to the finish line. My legs were shot, and I was walking. Some people were starting to pass me. Bull####. I started running, and then I started running. I overtook a couple of the people that had passed me, and passed about 5 more, one of them right at the finish line.

After that, I was just in a daze. I wandered away down the street and got some water and the heat blanket they were giving out. Then when I took a few more steps, they were giving out the participation medals. I'm not going to lie. When the lady put the medal around my neck, I cried a little. I was just so exhausted, but so proud to finish.

So that's it. I have never run so much as a 10k, but now I have a 1/2 under my belt.

Some observations/reaffirmations:

The weather was perfect, as far as I'm concerned. Cool, but not cold. At about mile 3, a light drizzle started and was intermittent throughout. It was very pleasant.

When you are breathing hard and running mouth open, having someone blast a fart that goes right in your mouf is not very pleasant.

Inclines suck.

Atlanta is a beautiful city. The course went through several different neighborhoods, and each one has it's own style. It's easy to forget when you only travel by car. We went by the 4th ward, 5 points, L5P, Virginia Highlands, Old Auburn, and Piedmont Park. It was a wonderful course.

I just registered for the Peachtree Road Race.

:X

 

[wraith5]

So I officially finished the 2010 ING Half Marathon this morning.

Congratulations!! Great job gutting it out at the end! No shame in getting a little misty at the end by the way. We've all been there.

 

[pigskinliquors]

So I officially finished the 2010 ING Half Marathon this morning.

Congratulations!! Great job gutting it out at the end! No shame in getting a little misty at the end by the way. We've all been there.

Great job Tecumseh, and awesome to hear that you've already registered for your next race! Gruecd: Good luck with your playoffs tonight, and I highly recommend taping the ankles.

Sand: 30 is always about my limit per week, unless I'm in the final stages of training for a long race

_________________________

My Update:

Legs felt amazingly great this morning (knock on wood) after the monster Spinerval workout yesterday. I ran a really nice 6 miler, trying to keep my HR down, and to not put any stress on my legs. First 3 miles directly into 20 MPH winds, the last three with it. HR stayed real constant the whole way, and all miles were quicker than the previous (my goal): 8:22, 8:04, 7:58, 7:43, 7:33, 7:25. Legs still feel good, so I might do a couple of extra sets of lunges tonight, as they obviously need more strength, after having the difficulty near the end of yesterday's workout.

 

[gruecd]

Gruecd: Good luck with your playoffs tonight, and I highly recommend taping the ankles.

I've never taped my ankles in my life. Not gonna start now. I guess I like living on the edge.

 

[2Young2BBald]

So I officially finished the 2010 ING Half Marathon this morning.

Congratulations!! Great job gutting it out at the end! No shame in getting a little misty at the end by the way. We've all been there.

& Congratulations Tecumseh!!!!!I still get misty from time to time and think I'd need to find another passion if I didn't.

 

[2Young2BBald]

It is going to be an awesome, non-racing, triathlon weekend! I got last minute notice of a free triathlon clinic on Friday night. I missed the RSVP cut off, but weaseled spots for my daughter and I. All of the presenters are very well credentialed and I don't think it'll be a glorified sales pitch. Folks that have attended in past years have raved about it. Plus, its an evening with my daughter while she still wants to be seen in public with me. Then, on Saturday, Running Fit (The DWD Guys) are holding a Triathlon Expo at their headquarters. Among other things, they are going to have three men & three women triathletes compete in a transition contest where they have to go from swimming in a wetsuit in and endless pool to T1 & the bike on a trainer, to T2 and on to a treadmill.

Where are these located? I'm bummed I missed it.

I didn't event think to post about here. It was a MIHP (physical therapy) in Warren. The mentioned that there is another class planned, I think, on 4/3 and is going to be more tri training specific. I mentioned it to a buddy that is new to tri and we may be there. It is not on their site, but I'll post it here when something is up. Wait, found it and I was too lazy to retype (this one is not free):When: April 3, 2010 from 9am-12pmWhere: MIHP 31500 Dequindre Rd. Warren, MI 48092 Cost: $60 per person RSVP: By April 1st to Kellie Kource @ coachkell@gmail.com or 248-459-0709 (or BT, kellc09)Session 1 – TRAINING – Kellie Kource, USAT and USAC certified coach How to choose the proper plan or coachGetting the most out of your training planCommon training mistakes and fixesTraining with HR, pace, power, RPETesting Protocols Session 2 – RACE NUTRITION - Kellie Kource, USAT and USAC certified coach Differences in race day nutrition per distance/disciplineNutrition leading up to race dayHow to properly experimentDifferences between fuel choices Session 3 – INJURY PREVENTION – Tracy Ryckaert, PTA, NSCA-CPT Top 5 common injuries triathletes experienceAssessment of your own weaknessesAddressing your weaknesses

 

[wraith5]

The Man, today you are truly THE MAN CONGRATULATIONS. That was a great write up and reminded me why I keep trying to accomplish big, better and tougher things. There is no better feeling that crossing the line.

Really great job!! Absolutely outstanding!!

 

[BassNBrew]

I did my first HM and, by my watch, beat my 8:00 pace goal -- 1:44:26.

I have no doubt I wouldn't have been able to do it without all the valuable advice and genuine enthusiasm and support from all of you. Thanks!

Driving into the RFK Stadium parking lot at 6 a.m. in the pitch dark was a zoo. Nobody directing traffic, and luckily I knew a back way in. There was a long line of headlights coming off the exit ramp less than 10 minutes before the gun and there's no way a lot of people started the race on time. Thanks to one great tip here, I went straight to the portolets. Great call, as the line ended up taking forever. By the time I get out of there, I basically had to jog to the starting line for my warm-up and then stretch while waiting for the race to start. Not ideal.

I had no chance of finding the 3:30 marathon pace team, so I just went out on my own, determined to take it easy. Way too easy -- 8:40 first mile. Second mile was an amazing site -- DC is laid out completely on a North-South, East-West grid, with the Capitol at its exact center. Since today is the equinox, the sun rose directly behind our heads and washed the Capitol dome in a pink-orange light that made it glow. Right in the very center there was a window glowing molten orange, reflecting back the sun that was hitting it completely straight on. I have to think that today and the Fall equinox would be the only days to provide that exact view.

Things seem to be going downhill fast on Capitol Hill, and so I did too. The entire four-lane expanse of Constitution Ave was blocked off, but for whatever reason, more than 95 percent of the runners were staying in the right two lanes. So I swung out left and basically had half the street to myself. It felt like I was having my own inaugural parade as I rolled by all the museums and monuments all by myself in the middle of the street. I kept missing the mile markers, but was feeling good, though at one water stop I grabbed a drink and lost the great looking girl I had been tailing for 20 minutes (following some other good advice offered here). Then, suddenly, as we started the biggest climb (at about 5.5 miles and lasting almost a mile, off and on) out of nowhere I caught the 3:30 pace group. But I was determined not to kill myself on the hill and I lost them almost as quickly as I found them. I never saw them again -- it was just one guy with an obscure sign.

Once I finished the big hill, I started to stretch it, and pushed downhill mile 9 hard. At 10 miles I checked my watch and was at exactly 80 minutes. Just a 5k to go! And my next mile was very good, but then there was one more gradual but long hill at the start of mile 12 and it really killed me. I just kept going but was starting to leak oil. I know I didn't really establish a big enough mileage base (I still haven't done a full 30-mile week, just a bunch in the mid-20 range) and this is where it took its toll. I never saw the 12-mile mark, so I finally looked at my watch and saw I was about 8 minutes from my goal time. At that point, I just said F it, run hard for the next 8 minutes and see how far it takes you.

Soon after, the full marathoners split off. My hat is off to all of you who can tackle that distance. I had thought that maybe this was my first step toward training for a marathon, but now ... feeling how I felt at that moment it was impossible to imagine running another 13+ miles. And then RFK came into view, and I thought of all the great Redskins games I grew up attending there in the early 80s, and it pumped me up enough to charge up the last hill.

I was so happy after all that effort (in training and today) not to come up just short. Now, I'm looking forward to a cold beer and a nap. talk to you soon. Thanks again!

Congrats on crushing it this weekend. That's an amazing time.You'll get that same view on numerous days. Equinox puts the sun directly over the equator, not directly east of DC. While the politicians may believe they are at the center of the earth, they are well north of it. Regardless, cool way to start a race.

 

[BassNBrew]

So I officially finished the 2010 ING Half Marathon this morning.

This was an interesting experience. Considering my conditioning level, my only goal was to finish. I knew going in that I would be walking some of it. That being said, I was in pretty good shape through mile 8. I had taken some breaks, but felt like I was doing ok. Then, mile 9 happened. There was a gradual incline right at the start of it, and I noticed that my quads felt rock hard. It didn't hurt, but just felt like my muscles were maxed. And apparently they were, because at about 9.5 miles, I got the worst charley horse I've ever had in both legs at the same time. I bailed out to the sidewalk area and started walking, and eventually they loosened up. But now every time we were hitting and incline, the knots would start to come back.

So fast forward to mile 12. My legs were completely stiff, and I was pretty damn miserable. But I was still running. At about 12.5 there was a woman down, being attended to by EMTs. Then I finally got to about 100-150 yds. This was the final uphill stretch to get to the finish line. My legs were shot, and I was walking. Some people were starting to pass me. Bull####. I started running, and then I started running. I overtook a couple of the people that had passed me, and passed about 5 more, one of them right at the finish line.

After that, I was just in a daze. I wandered away down the street and got some water and the heat blanket they were giving out. Then when I took a few more steps, they were giving out the participation medals. I'm not going to lie. When the lady put the medal around my neck, I cried a little. I was just so exhausted, but so proud to finish.

So that's it. I have never run so much as a 10k, but now I have a 1/2 under my belt.

Some observations/reaffirmations:

The weather was perfect, as far as I'm concerned. Cool, but not cold. At about mile 3, a light drizzle started and was intermittent throughout. It was very pleasant.

When you are breathing hard and running mouth open, having someone blast a fart that goes right in your mouf is not very pleasant.

Inclines suck.

Atlanta is a beautiful city. The course went through several different neighborhoods, and each one has it's own style. It's easy to forget when you only travel by car. We went by the 4th ward, 5 points, L5P, Virginia Highlands, Old Auburn, and Piedmont Park. It was a wonderful course.

I just registered for the Peachtree Road Race.

Way to0 tough it out and cross the finish line.

 

[IvanKaramazov]

Great race reports, all.

Got in 5 miles on the TM today. By all rights I should have run outside since it's gorgeous and prime running weather, but I can't watch basketball while I'm on the road.

 

[Dexter]

It is going to be an awesome, non-racing, triathlon weekend! I got last minute notice of a free triathlon clinic on Friday night. I missed the RSVP cut off, but weaseled spots for my daughter and I. All of the presenters are very well credentialed and I don't think it'll be a glorified sales pitch. Folks that have attended in past years have raved about it. Plus, its an evening with my daughter while she still wants to be seen in public with me. Then, on Saturday, Running Fit (The DWD Guys) are holding a Triathlon Expo at their headquarters. Among other things, they are going to have three men & three women triathletes compete in a transition contest where they have to go from swimming in a wetsuit in and endless pool to T1 & the bike on a trainer, to T2 and on to a treadmill.

Where are these located? I'm bummed I missed it.

I didn't event think to post about here. It was a MIHP (physical therapy) in Warren. The mentioned that there is another class planned, I think, on 4/3 and is going to be more tri training specific. I mentioned it to a buddy that is new to tri and we may be there. It is not on their site, but I'll post it here when something is up. Wait, found it and I was too lazy to retype (this one is not free):When: April 3, 2010 from 9am-12pmWhere: MIHP 31500 Dequindre Rd. Warren, MI 48092 Cost: $60 per person RSVP: By April 1st to Kellie Kource @ coachkell@gmail.com or 248-459-0709 (or BT, kellc09)Session 1 – TRAINING – Kellie Kource, USAT and USAC certified coach How to choose the proper plan or coachGetting the most out of your training planCommon training mistakes and fixesTraining with HR, pace, power, RPETesting Protocols Session 2 – RACE NUTRITION - Kellie Kource, USAT and USAC certified coach Differences in race day nutrition per distance/disciplineNutrition leading up to race dayHow to properly experimentDifferences between fuel choices Session 3 – INJURY PREVENTION – Tracy Ryckaert, PTA, NSCA-CPT Top 5 common injuries triathletes experienceAssessment of your own weaknessesAddressing your weaknesses

WOW $60? Is it worth it for that price?