Ran a 10k in June (7 Viewers)

[2Young2BBald]

My achillies have both been bothering me for about forever, but I think I did something bad to my right one on my 15 mile run Sunday. Just a few inches above my heel it feels like there's a lump on the tendon and it is VERY sore to the touch. I have full range of motion, and running isn't generally too bad, but riding the bike last night it got very sore towards the end. I've decided I'm going to have it checked out next week after the Oly. I am very afraid of what the doc will say about recovery, because I know it won't involve running a 1/2 and full marathon yet this summer if it's anything more than a strain. I'm also really wishing I knew a good sports doc as opposed to my GP. ETA: A quick internet search tells me this may be "Achilles tendinopathy," which would explain both the pain and the "nodule" I feel. Stretching may help, but resting for 6-12 weeks is mentioned.

I'm not a doctor, but I will be staying in a Holiday Inn Express (Muncie, IN) tonight. I wonder if it is related to the new bike pedals and foot positioning? As I recall, you & PSL had some back & forth discussions on how they'd position your feet differently. If you have a quick moment, maybe you could drop in to your LBS and have them take a look (and if you are like me when I drop by, buy something you don't need).

 

[bostonfred]

What type of shoes/pedals are you using?

 

[SFBayDuck]

I'm also experimenting with Chia seeds (for those of you who haven't read the book, yes, the same thing as in Chia Pets). From what I've researched, they're just packed with anti-inflammatory and antioxidant properties, so can potentially help with both performance on long runs as well as recovery. So far, so good, although it's just been a couple of times. I did consume some Iskiate (Chia Fresca - chia seeds, water, lime juice, Agave nectar is my recipe) prior to my 17 miler over the weekend, and all I know is that I felt a lot better the last several miles than I did on my 15 miler the weekend before.

I've heard good things about Chia seeds from another guy I semi-know as well. He's doing an IM in a few weeks and uses them along with other fuel sources. I'd appreciate any updates you have here. It sounds from your description that they're small enough to mix with water and drink, right?_________________Going out for a 5-miler with my wife later this morning (neither of us work regular hours during the summer, yet we almost never run together). Over the past year or so, she's picked up some speed while I've lost some, so this won't be the too-easy day that it normally would have been.

On a recommendation from another runner, who told me the story as I recall about some form of tribes people that could run all night due to the seeds, I gave them a try a few times in smoothies. They didn't really agree with my stomach, but the story made sense as these guys would just nosh on the seeds straight as their supplement. I may have to give them another try with just juice and not all the fruit mix.

Yup, the book Born to Run is largely about the Tarahumara, native to Mexico's Sierra Madres, and long considered some of the most amazing endurance athletes on the planet. They regularly have races of 50, 100 miles and more (along with all night bacchanals fueled by corn beer and leading to full on orgies of wife swapping - but that's another story). While the primary focus of the book is how today's running shoes may actually be causing more injuries than preventing, and how the Tarahumara run in just thin sandals, it talks about their diet a bit as well. Iskiate is simply chia seeds, lime, water, and sugar, and it is part of what fuels their day(s) long runs.The seeds form a kind of gel when put in water for a few minutes, which gives a bit of a weird consistency, but I've found with lime and a squirt of agave nectar, it tastes pretty good and goes down easy. I have a friend training for a 100K next month that mixes them into a concoction of protein shake and energy/electrolyte mix and drinks pre-run. The key seems to be that they take awhile to digest, up to 3-4 hours, so I've been drinking it an hour before a long run with the thought that the benefits will kick in for the last 1/4-1/3 of the run, and help with recovery as well. I'll keep y'all posted as I gain more experience with them.

 

[FUBAR]

I'm also experimenting with Chia seeds (for those of you who haven't read the book, yes, the same thing as in Chia Pets). From what I've researched, they're just packed with anti-inflammatory and antioxidant properties, so can potentially help with both performance on long runs as well as recovery. So far, so good, although it's just been a couple of times. I did consume some Iskiate (Chia Fresca - chia seeds, water, lime juice, Agave nectar is my recipe) prior to my 17 miler over the weekend, and all I know is that I felt a lot better the last several miles than I did on my 15 miler the weekend before.

I've heard good things about Chia seeds from another guy I semi-know as well. He's doing an IM in a few weeks and uses them along with other fuel sources. I'd appreciate any updates you have here. It sounds from your description that they're small enough to mix with water and drink, right?_________________Going out for a 5-miler with my wife later this morning (neither of us work regular hours during the summer, yet we almost never run together). Over the past year or so, she's picked up some speed while I've lost some, so this won't be the too-easy day that it normally would have been.

On a recommendation from another runner, who told me the story as I recall about some form of tribes people that could run all night due to the seeds, I gave them a try a few times in smoothies. They didn't really agree with my stomach, but the story made sense as these guys would just nosh on the seeds straight as their supplement. I may have to give them another try with just juice and not all the fruit mix.

Yup, the book Born to Run is largely about the Tarahumara, native to Mexico's Sierra Madres, and long considered some of the most amazing endurance athletes on the planet. They regularly have races of 50, 100 miles and more (along with all night bacchanals fueled by corn beer and leading to full on orgies of wife swapping - but that's another story). While the primary focus of the book is how today's running shoes may actually be causing more injuries than preventing, and how the Tarahumara run in just thin sandals, it talks about their diet a bit as well. Iskiate is simply chia seeds, lime, water, and sugar, and it is part of what fuels their day(s) long runs.The seeds form a kind of gel when put in water for a few minutes, which gives a bit of a weird consistency, but I've found with lime and a squirt of agave nectar, it tastes pretty good and goes down easy. I have a friend training for a 100K next month that mixes them into a concoction of protein shake and energy/electrolyte mix and drinks pre-run. The key seems to be that they take awhile to digest, up to 3-4 hours, so I've been drinking it an hour before a long run with the thought that the benefits will kick in for the last 1/4-1/3 of the run, and help with recovery as well. I'll keep y'all posted as I gain more experience with them.

Great book, for those here who haven't read it, do it now. Probably the best running book I've read, maybe the best sports book next to Lombardi's biography. Please do keep us updated, I've thought about buying some but I'm skeptical. I've forgotten how much more challenging trail runs on a good trail (meaning lots of roots, twists and hills) is. I feel like I ran twice the distance, I know this is great for leg muscles but going a minute and a half per mile slower sucks.

 

[pmbrown_22]

Before I start, good luck to 2Young on the racing this weekend. Trust your training and you will do great.

Wraith, that does not sound like a good thing. I would probably get it checked out by a doc just to be safe. Maybe they have a solution where you won't have to take the time off.

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

For my update:

This morning I had one of those runs that was pretty much doomed from the start, but it was a run that I learned a ton from. It was such a calamity of errors.

Mistake 1: I was supposed to do a recovery run of 4 or 5 miles, but I ran an extremely hilly route around downtown Cincy that I knew going in would be a challenge, but I had promised a buddy that I would do it with him. I will not run this again on an easy day and probably not until after this next marathon. It literally killed me. The inclines were so fierce that it felt like we were walking up them.

Mistake 2: I underestimated the weather this morning and did not go out with hydration at all. It was only 75, but when I started running I realized that the humidity was at like 150%. It was raining just a bit, but not hard at all. I was drained about halfway through.

I went out and the goal was going to be 11 this morning. I only made it 8.5 with a lot of walking. Here is all that happened besides the above mistakes. I started out not having any legs and was hoping that they would come back like they sometimes do. They did not. Then I was running along and all the sudden a pain in my back rib cage started bothering me and I could not take in deep breaths. Not sure what I did, but it still feels like I pulled a muscle.

At that point I knew that I was not going the full distance, but was hoping that it would go away and I still could run. Pain never let up, legs never came back and I was still aiming for 10 of 11, but I took a shortcut and decided to cut my loses today and go home. I felt that short of getting hit by a truck, what else could go wrong.

Overall, I learned that I should be taking hydration out no matter what when the distance is over 9. I lost about 5 pounds when I weighed myself after the run. This was even after a 32oz gatorade and half a smoothy that I made. I should not have done the hills yesterday and should have listened to my inner voice that was saying "you are stupid, don't do this".

Anyway, live and learn. It is not the end of the world, but I will definitely remember the lessons. So a bad run, but good in the fact that I taught myself something today.

 

[gruecd]

Hey guys. Busy at work, so just a quick fly-by for me. Went out in the 80-degree weather after work yesterday and knocked out 12 miles at 8:05 pace.

Supposed to do 18 with 10 at MP tomorrow, but I really doubt that's do-able with the heat and humidity. There's a 10K that starts a couple miles from my house, so I think instead I might run 3-4 easy miles beforehand, run the 10K at MP, and then run for another hour or so afterwards. We'll see.

2Young - Good luck this weekend. You'll do great!!

wraith - I have some running buddies in Chicago. Text me and let me know if you want me to get the name of a good sports med doc.

Darrin - I read the "trash" thread, too. I could give a #### less if somebody wants to take my cans, but I really wouldn't like the idea of him hanging around my house, either. I'd probably just put them out the night before and let him take 'em. Out of sight, out of mind.

Hope you all have a great day!

 

[wraith5]

What type of shoes/pedals are you using?

I have cheap Cannondale shoes and I just replaced a set of Nashbar pedals with Shimano PDM324's (clip on one side, cage on the other). Since I bought the pedals from the LBS, it would be a good excuse to have them look at my set-up - great idea 2Y! I need a Bento Box, anyway, so that covers the buying something part! I could probably look back a year in this thread and find posts complaining about my achilles - they have been problematic for a long time and have steadily gotten worse. In fact, I had an ultrasound done on one of them a couple of years ago because of the pain (some scar tissue, but no other damage at the time). It was after the 15 on Sunday that they were really really bothering me. Going to try stretching them more, but definitely think it's time to see a doc again, and I think it needs to be someone who understands the importance running plays in my life (as opposed to someone who says "stop exercising for 12 weeks" and walks out of the room)pmb - sounds a LOT like my 15 miler on Sunday. Learn from it and move on - your body is stronger for the experience. 2Y - you are going to do awesome in Muncie!

 

[IvanKaramazov]

Mistake 1: I was supposed to do a recovery run of 4 or 5 miles, but I ran an extremely hilly route around downtown Cincy that I knew going in would be a challenge, but I had promised a buddy that I would do it with him. I will not run this again on an easy day and probably not until after this next marathon. It literally killed me. The inclines were so fierce that it felt like we were walking up them.

Literally? So you're posting from beyond the grave? Wraith -- I missed your post earlier, but I had achilles tendonitis several years ago, and it really sucked. Your symptoms sound a little different than mine since I never had anything that I would call a "lump" in my heel, but like you it was something that I could run on -- at least somewhat -- and it wasn't until after the run that it would really hurt and swell up. Definitely see somebody competent after your Oly. Definitely try to get into see a sports medicine specialist, not a GP who's just going to prescribe a bunch of time off. GL.

 

[pigskinliquors]

I really hope that doesn't piss anyone off. You guys are the best friends I never met.

Back at you Bud!! I'm not going to read your trash thread (I want to stay in a happy place!), but will tell you to not give a crap about what other people said. You've given so much encouragement and inspiration in this thread that you deserve a ton right back at you!2Young: Have a BLAST this weekend. Stay in the moment, realizing all of the hard work you've put in just to get to the starting line, and make us proud!!!!! I'll be all weekend!Wraith: take care, but don't believe everything that you find on the innerwebs. Have your set-up checked, and see your Dr. if things don't feel "right" soon." Better to be cautious with knowledge, then to just be cautious. BF: glad to hear that we haven't scared you away. _____________________________My update: Going for a 2,500 yard swim today, and need to decide if I want to do an oly in 2 weeks. I won't necessarily be ready for it, but it would be a good test right about now. I haven't run any tri's in over a year, and while I have two on my calendar (Oly in Sept; HIM in Oct.), this would give me a good idea of how much I'll need to work for the other two.

 

[itriple]

What is a decent avg. MPH for a first time sprint tri participant?

1/4 swim, 18 mile bike, 5k.

Im shooting for over 19mph on a regular road bike (trek 2.3)?

Thanks.

 

[pigskinliquors]

As requested...These are for you Grue!

 

[pigskinliquors]

What is a decent avg. MPH for a first time sprint tri participant?1/4 swim, 18 mile bike, 5k.Im shooting for over 19mph on a regular road bike (trek 2.3)?Thanks.

For your first tri; just concentrate on finishing, and having a blast. This race will give you a benchmark, to be able to answer this question yourself from here forward (= every future race will want to be faster than this one!). If you reach 19 that would be awesome; but so will 18 or whatever you hit. Crossing the finish line is what it's about!

 

[tri-man 47]

What is a decent avg. MPH for a first time sprint tri participant?

1/4 swim, 18 mile bike, 5k.

Im shooting for over 19mph on a regular road bike (trek 2.3)?

Thanks.

For your first tri; just concentrate on finishing, and having a blast. This race will give you a benchmark, to be able to answer this question yourself from here forward (= every future race will want to be faster than this one!). If you reach 19 that would be awesome; but so will 18 or whatever you hit. Crossing the finish line is what it's about!

I'd add: Be at a comfortable/controlled pace over the first half of the bike leg. If you're struggling to hold a particular speed, you'll probably pay for it later in the bike or during the run. Make this a successful event! ...and hitting a pre-targeted bike speed your first time out won't be the key to that success.Bike pic from the half-IM:

http://www.cuttingedgeevents.net/WEB%20ALB...on2010_319.html

 

[gruecd]

As requested...These are for you Grue!

Awesome. P.S. Do the Oly.

 

[pigskinliquors]

iTriple: I'll add to also get into a gear that is extremely ez to push over the last half to a quarter mile, to keep your cadence around 90 rpm's. This will help with your transition to running (your legs will want to fly = only fear is getting out to fast on the run).

Tri-Man: #9? Were the #'s given out by age?

 

[BassNBrew]

What is a decent avg. MPH for a first time sprint tri participant?

1/4 swim, 18 mile bike, 5k.

Im shooting for over 19mph on a regular road bike (trek 2.3)?

Thanks.

For your first tri; just concentrate on finishing, and having a blast. This race will give you a benchmark, to be able to answer this question yourself from here forward (= every future race will want to be faster than this one!). If you reach 19 that would be awesome; but so will 18 or whatever you hit. Crossing the finish line is what it's about!

I'd add: Be at a comfortable/controlled pace over the first half of the bike leg. If you're struggling to hold a particular speed, you'll probably pay for it later in the bike or during the run. Make this a successful event! ...and hitting a pre-targeted bike speed your first time out won't be the key to that success.Bike pic from the half-IM:

http://www.cuttingedgeevents.net/WEB%20ALB...on2010_319.html

meh. Pound them into submission on the bike leg. Over 18 miles you can put some serious time into people.

 

[BassNBrew]

I've got a 300 yd / 12 mi / 5 k tri on tap for tomorrow morning. Heading out to preview the course in a few minutes. Goal times are 6 min on the swim plus some change to T1, 22 mph on the bike if the course isn't too hilly, and 8'30" pace on the run.

 

[Sand]

What is a decent avg. MPH for a first time sprint tri participant?1/4 swim, 18 mile bike, 5k.Im shooting for over 19mph on a regular road bike (trek 2.3)?Thanks.

The difference between a road/tri bike isn't the issue on what a "good" speed is. It has everything to do with the course. 19mph could be decent or spectacular - it all depends.Looking at past years' times will give you an idea.

 

[Sand]

I've got a 300 yd / 12 mi / 5 k tri on tap for tomorrow morning. Heading out to preview the course in a few minutes. Goal times are 6 min on the swim plus some change to T1, 22 mph on the bike if the course isn't too hilly, and 8'30" pace on the run.

Slacker.

 

[The_Man]

OK - who's racing?

We've got Wraith with the Trail 10k

BassNBrew with 300 yd / 12 mi / 5 k tri

Tri-Man with the Grand Haven Olympic triathlon, Grand Haven, MI

Anyone else? Good luck and don't be stingy with the Race Reports!

 

[pigskinliquors]

OK - who's racing?

We've got Wraith with the Trail 10k

BassNBrew with 300 yd / 12 mi / 5 k tri

Tri-Man with the Grand Haven Olympic triathlon, Grand Haven, MI

Anyone else? Good luck and don't be stingy with the Race Reports!

Don't forget 2Young's HIM!!!!!!! edited to add: I got my swim in (100, 200, 400, 800, 400, 300, 200, 100 = 2,500). I love midday swims as they give you that funky I'm tired but very relaxed feeling.

 

[wraith5]

OK - who's racing?

We've got Wraith with the Olympic tri

BassNBrew with 300 yd / 12 mi / 5 k tri

Tri-Man with the Grand Haven Olympic triathlon, Grand Haven, MI

Anyone else? Good luck and don't be stingy with the Race Reports!

Don't forget 2Young's HIM!!!!!!! edited to add: I got my swim in (100, 200, 400, 800, 400, 300, 200, 100 = 2,500). I love midday swims as they give you that funky I'm tired but very relaxed feeling.

updated - I need to update my sig. Doing a mirror-site race with Tri-Man (sort of).

Nice swim PSL!! I was going to swim at lunch, but met up with my brother and would have been late to get a lane - not worth the mess that would have caused.

 

[benson_will_lead_the_way]

Taking the HTFU to heart.....I ran another 5K about 20-21 minutes.....in the heat today.

Wanted to stop...but couldn't b/c of the HTFU message.

First week back logged 10 miles. Think I will stick to 10 miles a week...running every other day....to see how the leg holds up and to build up a base.

 

[IvanKaramazov]

Taking the HTFU to heart.....I ran another 5K about 20-21 minutes.....in the heat today.Wanted to stop...but couldn't b/c of the HTFU message.First week back logged 10 miles. Think I will stick to 10 miles a week...running every other day....to see how the leg holds up and to build up a base.

Good run. Granted, I'm slower than almost everybody else in this thread, but I can't run a 21x 5K even in good conditions. Are you "building up a base" for anything in particular or just easing back into things?

 

[benson_will_lead_the_way]

Taking the HTFU to heart.....I ran another 5K about 20-21 minutes.....in the heat today.Wanted to stop...but couldn't b/c of the HTFU message.First week back logged 10 miles. Think I will stick to 10 miles a week...running every other day....to see how the leg holds up and to build up a base.

Good run. Granted, I'm slower than almost everybody else in this thread, but I can't run a 21x 5K even in good conditions. Are you "building up a base" for anything in particular or just easing back into things?

Thank youHonestly, I would love to do a marathon/tri/half....but I've never stayed healthy enough to know what my limits I may have....so just build up the base to see what I have really.

 

[2Young2BBald]

OK - who's racing?

We've got Wraith with the Trail 10k

BassNBrew with 300 yd / 12 mi / 5 k tri

Tri-Man with the Grand Haven Olympic triathlon, Grand Haven, MI

Anyone else? Good luck and don't be stingy with the Race Reports!

Don't forget 2Young's HIM!!!!!!! :X

Go get'em Wraith, Tri-Man & BNB (4 tris, no runs this weekend!)Trying to wind down. I got my packet, attended a mandatory course meeting and am body marked. This sure has a different feel. I have never been marked in so many places, helmet sticker, bib and number on the stem. If they want to give me a penalty, they'll have no problem finding my number. Thanks to all for the well wishes! Nothing left to do now, but go after it. I'll try and get a message up by my phone as soon as I can.

 

[benson_will_lead_the_way]

OK - who's racing?

We've got Wraith with the Trail 10k

BassNBrew with 300 yd / 12 mi / 5 k tri

Tri-Man with the Grand Haven Olympic triathlon, Grand Haven, MI

Anyone else? Good luck and don't be stingy with the Race Reports!

Don't forget 2Young's HIM!!!!!!!

Go get'em Wraith, Tri-Man & BNB (4 tris, no runs this weekend!)Trying to wind down. I got my packet, attended a mandatory course meeting and am body marked. This sure has a different feel. I have never been marked in so many places, helmet sticker, bib and number on the stem. If they want to give me a penalty, they'll have no problem finding my number. Thanks to all for the well wishes! Nothing left to do now, but go after it. I'll try and get a message up by my phone as soon as I can.

Good luck fellas.....give it your all.

 

[Dexter]

OK - who's racing?

We've got Wraith with the Trail 10k

BassNBrew with 300 yd / 12 mi / 5 k tri

Tri-Man with the Grand Haven Olympic triathlon, Grand Haven, MI

Anyone else? Good luck and don't be stingy with the Race Reports!

Muddy Buddy, Stony Creek Metro Park. http://muddy-buddy.competitor.com/

http://muddy-buddy.competitor.com/event-info/detroit/

Also I bought a 2007 Giant Alliance OCR A1 $400

http://www2.giant-bicycles.com/en-us/bikes...ollections_id=2

 

[Dexter]

OK - who's racing?

We've got Wraith with the Trail 10k

BassNBrew with 300 yd / 12 mi / 5 k tri

Tri-Man with the Grand Haven Olympic triathlon, Grand Haven, MI

Anyone else? Good luck and don't be stingy with the Race Reports!

Don't forget 2Young's HIM!!!!!!! :X

Go get'em Wraith, Tri-Man & BNB (4 tris, no runs this weekend!)Trying to wind down. I got my packet, attended a mandatory course meeting and am body marked. This sure has a different feel. I have never been marked in so many places, helmet sticker, bib and number on the stem. If they want to give me a penalty, they'll have no problem finding my number. Thanks to all for the well wishes! Nothing left to do now, but go after it. I'll try and get a message up by my phone as soon as I can.

 

[gruecd]

6.5 recovery miles tonight.

Pretty sure I'm gonna pull the trigger on a bike this weekend. Either the Motobecane Record that I've been talking about, or else the Motobecane Mirage Pro. I can probably get either one for less than $500.

Here's a spreadsheet I put together showing the specs for both side-by-side. Quick thoughts?

Hope you all had a great night, and again, good luck to the racers this weekend!

 

[wraith5]

6.5 recovery miles tonight.

Pretty sure I'm gonna pull the trigger on a bike this weekend. Either the Motobecane Record that I've been talking about, or else the Motobecane Mirage Pro. I can probably get either one for less than $500.

Here's a spreadsheet I put together showing the specs for both side-by-side. Quick thoughts?

Hope you all had a great night, and again, good luck to the racers this weekend!

Of those 2, I'd go for the Mirage Pro. Good to see you getting onto the bike bandwagon!

 

[Dexter]

6.5 recovery miles tonight.

Pretty sure I'm gonna pull the trigger on a bike this weekend. Either the Motobecane Record that I've been talking about, or else the Motobecane Mirage Pro. I can probably get either one for less than $500.

Here's a spreadsheet I put together showing the specs for both side-by-side. Quick thoughts?

Hope you all had a great night, and again, good luck to the racers this weekend!

I vote for the Pro

 

[BassNBrew]

I've got a 300 yd / 12 mi / 5 k tri on tap for tomorrow morning. Heading out to preview the course in a few minutes. Goal times are 6 min on the swim plus some change to T1, 22 mph on the bike if the course isn't too hilly, and 8'30" pace on the run.

Slacker.

You're correct. Let's bump that to 23 mph.

 

[pigskinliquors]

6.5 recovery miles tonight.

Pretty sure I'm gonna pull the trigger on a bike this weekend. Either the Motobecane Record that I've been talking about, or else the Motobecane Mirage Pro. I can probably get either one for less than $500.

Here's a spreadsheet I put together showing the specs for both side-by-side. Quick thoughts?

Hope you all had a great night, and again, good luck to the racers this weekend!

The Pro has a better crank, derailleurs and wheels = of the two it is superior. I'd rather you spend $100 more and get This Bike. It has a nice aero frame, and 105 is a fairly big step up from Tiagra. BnB: 23 sounds MUCH better!!

________________________

I got a nice 8 miler in this morning in 84 degree weather. I can't seem to run much faster than 9:00 miles in this heat, so all goals for the summer are going to be altered. I'm anticipating that continuing to work a minute per mile slower through the heat will have great benefit come Fall. I can run faster, but have to run shorter to do so (not an option!).

 

[Darrinll40]

6 miles this morning and I spent most of it running. Last week on the six I had to run walk after 4, but this morning I made it to 5 before walking the first time. The temps this morning were in the mid 70's but the humidity felt very high.

I can't seem to run much faster than 9:00 miles in this heat, so all goals for the summer are going to be altered. I'm anticipating that continuing to work a minute per mile slower through the heat will have great benefit come Fall.

I am experiencing the same problem. In Feb-March when the temps were topping out at 83 I was able to run under 10 m/m. Now I am struggling to just stay in the 11 m/m range even though I have lost about 10 pounds. I can't wait to get to Indiana on October 24th, last year on that date they had a low of 38 and a high of 54. That is my kind of running weather.

 

[Sand]

The Pro has a better crank, derailleurs and wheels = of the two it is superior. I'd rather you spend $100 more and get This Bike. It has a nice aero frame, and 105 is a fairly big step up from Tiagra.

Agree all around.

BnB: 23 sounds MUCH better!!

I'm thinking 23.5...

________________________

I got a nice 8 miler in this morning in 84 degree weather. I can't seem to run much faster than 9:00 miles in this heat, so all goals for the summer are going to be altered. I'm anticipating that continuing to work a minute per mile slower through the heat will have great benefit come Fall. I can run faster, but have to run shorter to do so (not an option!).

Pretty much the same here. Shocked I hit 9min/mile in my race last weekend. 8 minute miles are a dream these days.On my end I had a good training day - 50 miles on the bike (18.5 average) and a good 3000yd swim. Finished that up with a 1:15 100, which is excellent.

 

[BassNBrew]

Preliminary Race Report

Up at 4:45 am :yuck: Two bagels for breakfast proved to be one too many as it laid heavy in my gut for the race. Weighed in at 214 after putting on 4 pounds yesterday getting hydrated. Couldn't find my aero helmet after spending twenty minutes looking for it and deciding I left it in the mountains or at the last event. Of course my girlfriend found it in 30 seconds after the event. Figured I left 6-10 secs on the course, but the extra ventilation proved nice. Temps were in the mid 70's and very humid with last night t-storm remnants lingering in the air.

Swim: 300 yard pool swim. I was slotted #140 of roughly 375. Crossed that mat at 6'20" which included 20 seconds from the pool to the mat. Pretty uneventful as I was passed (15 sec start intervals) and the guy in front of me left my in the dust. When I got out of the pool and started to jog my girlfriend yelled to get a move on it. Funny how you can settle into a jog on these transitions. She probably save me an important handful of seconds here.

T1: I just hit my watch on the swim finish mat and run start mat so I don't have any transition data yet. Things went well and I didn't bleed any time here.

Bike: 12.7 miles on a course perfectly suited for me. Probably 5 miles at 0.5% to 1% downhill, a good bit of flat, a couple of miles of rollers which were easy to power over, and a one mile 2% grade section. Early in the ride I hit a corner north of 30 mph and the back tire felt like it rolled and the bike skipped. After the blow out in the last event this was very bad for the head. Spent most of the time on the course worrying if I was getting a flat or didn't tighten the quick release lever enough. The bike felt very unstable even in the straight aways. That was probably me just conjuring up gremlins. The shop is inspecting the tire/wheel, but after mulling it over I think I just deflected the rear tire enough that it suddenly clip the rear brake on the turn??? Last time I check the computer it said I was averaging 23.5 mph (just for Sand). My watch says 33'51" which includes all the transition time. Either way it was a time that I was happy with. I didn't hammer the flats or downhills, saving my energy for the hills and the run.

T2: Nothing much to say here.

Run: This is the first time I've ever felt good on the run coming off the back. I thought I was making good time but my 8'58" time (157 hr) at the first mile marker indicated otherwise, although I was trying to pace myself. Mile 2 featured hills and the gut pain started to set in. 9'05" and a 154 hr shows that I may have been taking it too easy. Mile 3+ was back to the flats and it was go time. Held a 7'10" pace over the last mile and a tenth. Huge confidence booster for me going forward. Of course the mileage markers could have been off. Regardless, I either cracked or came close to cracking a 26 min 5k in a tri. My previous best was 26'38".

Overall: 1h and 6m on the nose. 1st in clydes, 2nd in age group, 19th of roughly 375 overall. Beat 20th and 21st by 4 and 8 secs, missed out on 18th by 6 secs as I recall or basically the difference of having the wrong skull protection. 1st finished north of 56 minutes and 2nd - 5th were in the 58-59 minute range. It's going to take a lot of work, but the potential exists for me to place top ten overall in bike heavy events on flat courses.

Won a beer glass and $15 for my effort.

 

[Dexter]

So bike shop called me this morning and said there was a problem with the carbon the bike frame. I went in and it looks like someone did some repairs, but when I asked those guys if they would feel safe riding it all of them said no.

I called the guy and he said that it was paint chipping and he would have his bike shop call my bike shop monday.

Sigh... This is why I always buy new. I hate the hassle

Muddy buddy tomorrow morning.

 

[gruecd]

Text from 2Young:

I am a 1/2 ironman! Killed TBD swim & the bike, the run killed me, but I got it done. Way sore, but very happy & proud! I probably won't get a chance for race report until tomorrow.

Way to go, buddy!!!

 

[gruecd]

benson - Nice run yesterday! Keep working on that base; that's key.

Dexter - Hope the "Muddy Buddy" went well. I was thinking about doing one of those in Minneapolis, but it's the day after my Ragnar Relay, so I think not.

liquors - Nice job on the 8 this morning. I agree that keeping up the mileage and dialing back the pace is the way to go.

Darrin - Good to see you back out there!

Sand - Nice training day!

BNB - Nice race, and way to represent for the big guys!

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

My training schedule for today had 18 w/10 at MP. I knew that there's was no way I could run 10MP in this heat, so I figured I'd run 4 miles over to a local 10K race, do the race at MP (6:50-7:00), and then run another 8 afterwards. Not the way it happened.

Did the 4-mile easy run over there no problem. Line up for the race, gun goes off, making it almost a mile feeling good at 6:40ish before everybody figures out that they routed us the wrong way. Walk back to the start for a do-over. By then the temps are upper 70s, humid, not a cloud in the sky. Hold sub-7s the first three miles before the heat gets to me, and then 7:20-7:30 the rest of the way. I was so #######' spent afterwards that it was everything I could do to slog the 1.5 miles back home. Called it a day at 12+ miles and figured I'll go back out tomorrow for another 6-7 miles so I at least hit my weekly mileage bogey.

Also spent 5+ hours outside doing yardwork in the heat. Weeding, trimming shrubs, etc. Not fun, but at least it's done. I'm spent.

Tonight = mucho

Hope you all have a great night!

 

[Dexter]

Dexter - Hope the "Muddy Buddy" went well. I was thinking about doing one of those in Minneapolis, but it's the day after my Ragnar Relay, so I think not.

Tomorrow morning.

 

[Sand]

Line up for the race, gun goes off, making it almost a mile feeling good at 6:40ish before everybody figures out that they routed us the wrong way. Walk back to the start for a do-over.

How the #### does that happen?

 

[gruecd]

Line up for the race, gun goes off, making it almost a mile feeling good at 6:40ish before everybody figures out that they routed us the wrong way. Walk back to the start for a do-over.

How the #### does that happen?

Beats the hell out of me.

 

[BassNBrew]

OK, final results up.

Of the 220 men:

19th overall

swim 120th

t1 21st

bike 4th

t2 40th or better

run 78th

Of the 30 Clydes:

1st overall

swim 16th

t1 1st

bike 1st

t2 1st

run 3rd

Of the 38 40-44 yo:

2nd overall

swim 23rd

t1 3rd

bike 1st

t2 5th

run 16th

141 women and I didn't get "chicked" at this event.

Just for Sand - official bike mph was 23.52

Run time came in at 25:53, a PR by 45 seconds.

Run pace was 8'21"

 

[BassNBrew]

Next event is on tap for next Sunday, another sprint tri. Saturday's race bumped me from 16th to 5th in the series points race for my cat. All of the guys in front of me have an extra event logged. They take your best 4 events with 17 available to compete in. I'll probably do 4 events in this series with an optional 5th if needed for points.

 

[Sand]

Just for Sand - official bike mph was 23.52

Oh, and .

 

[FUBAR]

"Discovered" a 10 mile run loop around my neighborhood yesterday, as long as you don't mind running on a 2 lane state highway with cars going 45+, little or no shoulder, it's a great hilly route. I doubt I'll be doing it again as there were too many close calls. Seems like a decent bike route too except many curves which makes it dangerous with the cars zooming by.

Resting (working on the house) this morning before church, I'll probably hit the gym for some upper body work and bike long tomorrow.

I'm a little jealous of all of you doing multiple races, have fun!

 

[Darrinll40]

Preliminary Race ReportUp at 4:45 am :yuck: Two bagels for breakfast proved to be one too many as it laid heavy in my gut for the race. Weighed in at 214 after putting on 4 pounds yesterday getting hydrated. Couldn't find my aero helmet after spending twenty minutes looking for it and deciding I left it in the mountains or at the last event. Of course my girlfriend found it in 30 seconds after the event. Figured I left 6-10 secs on the course, but the extra ventilation proved nice. Temps were in the mid 70's and very humid with last night t-storm remnants lingering in the air.Swim: 300 yard pool swim. I was slotted #140 of roughly 375. Crossed that mat at 6'20" which included 20 seconds from the pool to the mat. Pretty uneventful as I was passed (15 sec start intervals) and the guy in front of me left my in the dust. When I got out of the pool and started to jog my girlfriend yelled to get a move on it. Funny how you can settle into a jog on these transitions. She probably save me an important handful of seconds here.T1: I just hit my watch on the swim finish mat and run start mat so I don't have any transition data yet. Things went well and I didn't bleed any time here.Bike: 12.7 miles on a course perfectly suited for me. Probably 5 miles at 0.5% to 1% downhill, a good bit of flat, a couple of miles of rollers which were easy to power over, and a one mile 2% grade section. Early in the ride I hit a corner north of 30 mph and the back tire felt like it rolled and the bike skipped. After the blow out in the last event this was very bad for the head. Spent most of the time on the course worrying if I was getting a flat or didn't tighten the quick release lever enough. The bike felt very unstable even in the straight aways. That was probably me just conjuring up gremlins. The shop is inspecting the tire/wheel, but after mulling it over I think I just deflected the rear tire enough that it suddenly clip the rear brake on the turn??? Last time I check the computer it said I was averaging 23.5 mph (just for Sand). My watch says 33'51" which includes all the transition time. Either way it was a time that I was happy with. I didn't hammer the flats or downhills, saving my energy for the hills and the run.T2: Nothing much to say here.Run: This is the first time I've ever felt good on the run coming off the back. I thought I was making good time but my 8'58" time (157 hr) at the first mile marker indicated otherwise, although I was trying to pace myself. Mile 2 featured hills and the gut pain started to set in. 9'05" and a 154 hr shows that I may have been taking it too easy. Mile 3+ was back to the flats and it was go time. Held a 7'10" pace over the last mile and a tenth. Huge confidence booster for me going forward. Of course the mileage markers could have been off. Regardless, I either cracked or came close to cracking a 26 min 5k in a tri. My previous best was 26'38".Overall: 1h and 6m on the nose. 1st in clydes, 2nd in age group, 19th of roughly 375 overall. Beat 20th and 21st by 4 and 8 secs, missed out on 18th by 6 secs as I recall or basically the difference of having the wrong skull protection. 1st finished north of 56 minutes and 2nd - 5th were in the 58-59 minute range. It's going to take a lot of work, but the potential exists for me to place top ten overall in bike heavy events on flat courses. Won a beer glass and $15 for my effort.

Excellent race BnB. Did you have a float and a little duckie for the swim?Way to HTFU there during the last third of the run.

 

[IvanKaramazov]

Great job, BNB.

I see 2Y2BB lurking here, so hopefully a report is incoming.

 

[gruecd]

I see 2Y2BB lurking here, so hopefully a report is incoming.

He actually texted me a little while ago saying that he was lurking from the car on the drive home with his wife driving. Too sore to drive, and rushing back to see his son's allstar game at noon. Race highlights: 40-minute swim and 19.9 MPH on the bike. He didn't mention the run. Couldn't figure out how to post from his phone.