Ran a 10k in June (7 Viewers)

[prosopis]

Decided to stretch the loop out today... actually meant to do it yesterday and have a recovery run today, but life keeps kicking my family while we're down. The wife got a herniated disc on Tuesday and has been next to immobile. As a result, she also can't sleep, so I end up getting woken up, our cats end up getting woken up, and then our son ends up getting woken up. So no sleep. Of course, this is also the week(s) our baby-sitters are all on vacation. Meanwhile, our 3yo son- who has been doing ok in most ways post-fire- has been highly irregular with his bowels. Gotten to a point where he's been screaming in pain even while peeing. Had to take him on an emergency trip to the doc. Basically, a big PTTS week for running (only ran on Tues) where I had to tcb at home and make sure I was able to grab sleep when I could (and not wake up at 6 for a couple of my morning runs). [/whine]

Like I was saying- stretched what has been my normal 4 mile loop into a little less than 6, running up to and across the bottom of the reservoir in Central Park. Felt great. Humid, but not so baking hot- and a few drizzles to keep things "cool".

I hope things get better for you. Hopefully your baby sitters will be back soon. I think a run would help your mind some.

 

[Darrinll40]

I've been enjoying the relative cool here in the Northeast. I have another longest run ever coming up tomorrow - 15 miles. I'm actually looking forward to it!

These runs are always good times.

wide right -- I don't know what to tell you about the calf cramps. I've had them before, but only after very long runs and even then they go away for good pretty quickly once I've had the chance to rehydrate. I've never had them drag on like that. What you're describing for today sounds more like stiffness than a cramp.

It's stiffness now, but it was caused by a middle-of-the-night cramp. I just didn't know if anyone had experienced one of these...I don't think I've EVER had a calf cramp, but it was really painful and I've never had a cramp before that had long-lasting effects like this.

Middle of the night? They're always a hydration/eletrolyte issue for me, which I can counteract by hydrating and taking electrolytes. I used to get calf cramps all the time when I was younger and ignorant and playing soccer 24/7.

Are you losing Precious Bodily Fluids at some point during the night [/GeneralRipper]?

electrolytes, it's what plants need.

Sorry, watched Idiocracy Friday night.

 

[Darrinll40]

I didn't notice it while I was running today, but boy do I now. Hello Chaffing! Is there a solution other than lubin' up the thighs?

Body Glide + running shorts and you should be fine.

I have to wear the really short running shorts or I get chafed. Luckily I just got back into medium size so now I have two more pair that I can wear. Vaseline on the thighs pre-run will help.

 

[Darrinll40]

Yesterday I had to take a road trip so I was not able to run at all, but I had planned 8 for this morning. Last night I was tired and sore and sort of decided to just take the weekend off. This morning I awoke at 6 and decided that I would run. Put on my shorts, shirt, Garmin, Camelbak, and shuffle, then was out the door by 7.

Last week I did 8 in 1:38:47, this morning it was 1:37:29. I switched from 4/1 walk/run to 3/1 this week. I was able to keep up that pace through 7 miles, then just did whatever ratio I was able to keep up. I was able to make my 50 oz Camelbak last through the whole run today, though I did drink about 40 oz when I got home. I am going to try 4 miles on Tuesday and Thursday.

Grue good job on the relay. And if I had the kind of motivation while running like you got at 2am, I would probably be faster.

 

[Workhorse]

Did a 17 miler this AM at 9:40 pace. Felt very strong most of the way on a very hilly route and came home drenched in sweat from the southern humidity.

On that note: Anyone have good advice on getting the sweat stench out of your running shoes? Mine smell horrendous.

 

[gruecd]

Did a 17 miler this AM at 9:40 pace. Felt very strong most of the way on a very hilly route and came home drenched in sweat from the southern humidity.On that note: Anyone have good advice on getting the sweat stench out of your running shoes? Mine smell horrendous.

You can dry 'em out by taking out the insoles and then stuffing them full of wadded-up newspaper. Guessing that might help with the odor, too.

 

[Sand]

Did a 17 miler this AM at 9:40 pace. Felt very strong most of the way on a very hilly route and came home drenched in sweat from the southern humidity.On that note: Anyone have good advice on getting the sweat stench out of your running shoes? Mine smell horrendous.

You can dry 'em out by taking out the insoles and then stuffing them full of wadded-up newspaper. Guessing that might help with the odor, too.

Just as a note the PEET shoe dryer I bought is the best thing I have bought this summer.

 

[IvanKaramazov]

On that note: Anyone have good advice on getting the sweat stench out of your running shoes? Mine smell horrendous.

Same here. After my half a few weeks ago, my shoes were completely drenched as if I had been running through puddles. They also got soaked through during my 20-miler. I've literally never had that happen before.

 

[Ned]

I am really amazed at how much can change so quickly. Less than 24hrs ago I had a pretty 'blah' 3mi run in the heat/humidity. This morning I decided to run in the rain (74 degrees and steady rain) since it was my only good opportunity to get the 5 miles in today. Since it was raining I left the iphone at home and just wore a watch. I think I'm going to ditch the tunes for good. I feel like I had some sort of zen moment out there. I took it out in a nice comfortable pace and really enjoyed the rain, the sound of sloshin' through puddles, etc. Before I knew it I was roughly 2.5mi out and had no idea what sort of pace I was on.

My running buddy is on vacation this week so I was out solo. To make sure I was keeping that 'conversational pace' I'd say out loud to myself 'are you running too hard?'. Each time I could answer 'nope'. I'm sure if someone was nearby they probably now think I'm some sort of psycho. When it was all said/done I ran the 5 miles in 43:28 (8:42 pace).

How in the heck did I manage to do that when just yesterday I ran the identical pace for 3 miles and about died at the end??

 

[Sand]

How in the heck did I manage to do that when just yesterday I ran the identical pace for 3 miles and about died at the end??

The difference between heat/humidity and running in a relatively cool rain. 75 = bliss.I ran 5.5 in 85/80 last night and dragged myself home. It is looking to rain here and I am cheering it on. I need 8 or 9 tonight.

 

[Ned]

How in the heck did I manage to do that when just yesterday I ran the identical pace for 3 miles and about died at the end??

The difference between heat/humidity and running in a relatively cool rain. 75 = bliss.I ran 5.5 in 85/80 last night and dragged myself home. It is looking to rain here and I am cheering it on. I need 8 or 9 tonight.

I'm figuring as much. I'm sure I'm not giving the heat/humidity enough credit, but it's pretty amazing how much effect it can have.Good luck with the rain tonight!

 

[D_House]

Couldn't complete my 15 mile run today. I was mentally ready for it and I started out OK but I just felt 'off' - a combination of mild stomach cramping and soreness in one knee gave me a general 'slow' feeling.

So rather than slog through a crappy 15 miles I decided to shut it down at 5 and try again for the full 15 tomorrow evening after work.

 

[Steve Tasker]

It's stiffness now, but it was caused by a middle-of-the-night cramp. I just didn't know if anyone had experienced one of these...I don't think I've EVER had a calf cramp, but it was really painful and I've never had a cramp before that had long-lasting effects like this.

Middle of the night? They're always a hydration/eletrolyte issue for me, which I can counteract by hydrating and taking electrolytes. I used to get calf cramps all the time when I was younger and ignorant and playing soccer 24/7.Are you losing Precious Bodily Fluids at some point during the night [/GeneralRipper]?

Apparently they're pretty common in the middle of the night. I had no idea.

Nocturnal leg cramps can lead to a rude awakening: You're suddenly sleepless and in pain in the middle of the night. Symptomsof nocturnal leg cramps include excruciating contractions of the calf muscles, and sometimes of the foot muscles as well.Nocturnal leg cramps are true cramps and not spasms. The muscle remains in a cramped and contracted position, which accounts for the intensity of the pain. If you touch the affected calf, you may be surprised to discover that your muscles feel very hard, almost like concrete, a measure of the power of the cramp.

Calf cramps can be exceedingly painful, and everyone has experienced this pain at least once in their life. The most agonizing pain comes at some point during your sleep, but painful cramp pain can also occur during athletic training.

Feels fine today though.

 

[IvanKaramazov]

10 miles of sub-MP today. Originally I was going to get up and early and get this done before church, but it was hella windy this morning so I put it off. Then it got up to 90 by the time we got home, so I ended up doing this on the treadmill Oh well, at least it's done.

 

[tri-man 47]

Gruecd - great splits on your relay! Coincidentally, because our DWD relay team is named "No X Country For Dirty Old Men," I had just sent the team some poster ideas for the outside of our van featuring flashers and suggested we do some faux-flashing before/during the race.

Calf cramps - I've had some during the middle of the night, and they're very painful ...but the pain does go away in a day or two. But it's a good reminder to watch the hydration in the hours after a tough run.

Shoe stench - when my shoes get soaked (rain or sweat), I use that newspaper trick - stuff some in there, and replace a few times over the course of an hour. I'll also pull out the insole and rinse them off.

Prosopis - I'd still be interesting in catching a run/jog/walk, at whatever pace!

---

Lunges yesterday - 400 of 'em!

Today's run featured 4 x 800 on the track (3:15 to 3:20 pace). Legs in general and calf in particular are a bit angry with me, but everything seems OK.

 

[Ned]

I know a few of you have mentioned running with a Garmin. Which ones do you have? I'm looking to get one for purely running so I don't really need any of the bike stuff. I see Amazon has the Forerunner 305 on sale for $143.

 

[gruecd]

I know a few of you have mentioned running with a Garmin. Which ones do you have? I'm looking to get one for purely running so I don't really need any of the bike stuff. I see Amazon has the Forerunner 305 on sale for $143.

That's a really good price for the 305. That's what I'd recommend.

 

[bentley]

Got back on the treadmill tonight after taking a couple weeks off with an Achilles strain. No pain at all. Just hope I can stick to gradually increasing the mileage back to where I was before.

 

[Sand]

How in the heck did I manage to do that when just yesterday I ran the identical pace for 3 miles and about died at the end??

The difference between heat/humidity and running in a relatively cool rain. 75 = bliss.I ran 5.5 in 85/80 last night and dragged myself home. It is looking to rain here and I am cheering it on. I need 8 or 9 tonight.

I'm figuring as much. I'm sure I'm not giving the heat/humidity enough credit, but it's pretty amazing how much effect it can have.Good luck with the rain tonight!

Not good at all. Not much rain. Started my run at a heat index of 111. Came home in complete darkness after 8.75 miles. I walked a good bit on the second half. Lost 11 lbs (8.5 after I drank the 40oz I brought with me). And on top of the miserable run I just broke my third MP3 player in the last few months.Frankly I don't know what to do with these long runs. I can't replace 11lbs of fluid. Once I lose 5+ I start struggling. I can't carry that much water even if I could drink it (which I can't - I can't tolerate that amount of fluid intake). I want to get some long runs in every week, but haven't the foggiest idea how conquer this problem. The weather sure as hell doesn't seem to be changing much.

 

[Darrinll40]

I know a few of you have mentioned running with a Garmin. Which ones do you have? I'm looking to get one for purely running so I don't really need any of the bike stuff. I see Amazon has the Forerunner 305 on sale for $143.

I use the 305. The 205 is almost the same thing but does not include a heart monitor. Lately I was thinking about upgrading to a 405 but after reading the reviews and the issues that many people are having I decided not to do that.

This looks like an interesting race. A completely different kind of duathlon.

 

[Darrinll40]

Anyone for a stiff drink after a hard workout?

 

[Ned]

How in the heck did I manage to do that when just yesterday I ran the identical pace for 3 miles and about died at the end??

The difference between heat/humidity and running in a relatively cool rain. 75 = bliss.I ran 5.5 in 85/80 last night and dragged myself home. It is looking to rain here and I am cheering it on. I need 8 or 9 tonight.

I'm figuring as much. I'm sure I'm not giving the heat/humidity enough credit, but it's pretty amazing how much effect it can have.Good luck with the rain tonight!

Not good at all. Not much rain. Started my run at a heat index of 111. Came home in complete darkness after 8.75 miles. I walked a good bit on the second half. Lost 11 lbs (8.5 after I drank the 40oz I brought with me). And on top of the miserable run I just broke my third MP3 player in the last few months.Frankly I don't know what to do with these long runs. I can't replace 11lbs of fluid. Once I lose 5+ I start struggling. I can't carry that much water even if I could drink it (which I can't - I can't tolerate that amount of fluid intake). I want to get some long runs in every week, but haven't the foggiest idea how conquer this problem. The weather sure as hell doesn't seem to be changing much.

 

[tri-man 47]

Frankly I don't know what to do with these long runs. I can't replace 11lbs of fluid. Once I lose 5+ I start struggling. I can't carry that much water even if I could drink it (which I can't - I can't tolerate that amount of fluid intake). I want to get some long runs in every week, but haven't the foggiest idea how conquer this problem. The weather sure as hell doesn't seem to be changing much.

I'm hearing fluids ...but not gels, bananas, energy bars. Have you tried bringing a few gels along, or leaving the other items available for any loop running?

 

[pmbrown_22]

Good work this weekend boys. Everyone putting in some strong mileage. Yeah, the weather stinks, but getting through these tough miles will make you a better runner come the fall.

Grue, great race. Awaiting the report. My wife was telling me something that you had posted out on facebook, but I could not understand what she was saying about it. Also, we may need to get some hired flashers for the Bourbon Chase. Just to you know, get us through the tough miles.

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

As for me, i had a pretty high mileage weekend. I did not get up early and do my Friday run of 13 miles so I did that Friday night. I got in at about 10:30 and then ate dinner. I got to bed about 11:30 and then was up at 6:30 for a 8 mile turnaround with 10 x 100m strides. I thought I was going to die out there. It was not hot, but man I was tired and the legs just did not have much to go on. I got through it, but it was a struggle. On Sunday, I got up early and did my scheduled 15 miler. I started out a little sluggish, but my legs got back into it and I had a pretty good run. I finished up really strong. I am looking forward to this week as temps should be a lot cooler out there.

I was thinking yesterday about the distance of 15 miles. For me, when in my training, I love this distance. It is long enough to get a good workout in, but it does not kill you for the rest of the day. Not much else to that thought, but it just was something that I was thinking about yesterday.

Have a great day.

 

[The_Man]

So I could use a pep talk. Just finished Week 8 of the 18-week Marathon training plan. Did 37 miles for the week, capped by 15 miles yesterday - both are new highs for me.

The 15 actually went well - did it shirtless in a gentle rain at a steady 9:37 pace, despite running my very hill course. And I seem to be staying away from injury. But at the end of it, my legs just felt totally dead. The idea that I can run that distance, plus another 11 miles on top of it, all at a (relatively) fast pace feels pretty out of reach right now. I was so wiped out after the a.m. run that I took two naps and went to bed early.

This is a stepback week - just 31 miles with a long run of 11 - and I need it. After that weekly mileage climbs into the 40s and the long runs grow until a pair of 20-milers. Training had felt kind of easy until now. Suddnely, I'm a little worried about what I've gotten myself into.

 

[pmbrown_22]

So I could use a pep talk. Just finished Week 8 of the 18-week Marathon training plan. Did 37 miles for the week, capped by 15 miles yesterday - both are new highs for me.The 15 actually went well - did it shirtless in a gentle rain at a steady 9:37 pace, despite running my very hill course. And I seem to be staying away from injury. But at the end of it, my legs just felt totally dead. The idea that I can run that distance, plus another 11 miles on top of it, all at a (relatively) fast pace feels pretty out of reach right now. I was so wiped out after the a.m. run that I took two naps and went to bed early. This is a stepback week - just 31 miles with a long run of 11 - and I need it. After that weekly mileage climbs into the 40s and the long runs grow until a pair of 20-milers. Training had felt kind of easy until now. Suddnely, I'm a little worried about what I've gotten myself into.

Trust me when I say this, you will be fine. It is hard to imagine the amount of mileage that you will complete for the marathon, but you will be fine come race day. The legs being tired is not just from the 15 miles that you ran on Sunday, but a cumulative effort from the rest of the week. That is why you get the step back week this week. Running on tired legs is half the battle. You will need to be used to that at the end of the marathon. The mary is usually described as two races, the first 20 and last 6.2. The last 6.2 is when your legs are dead and you just have to push through it and finish it out. These type of miles you put in yesterday are what get you through that. Plus, you will go through the two week taper and feel like you are going mad because the miles drop a lot. This is by design so you can rest up your legs. Trust the schedule. We all have had those days thinking how can i run X amount of miles to get through my race, but you will.You are doing great on your training and you are building up your miles slowly which is a good thing. The plan will get you ready for the marathon. And, if you have to take two naps after and you can afford to do it, all the better. First :finger: for being able to take the naps, but second, you are aloud to nap, you are putting in a hard effort out there.

 

[Workhorse]

I'm a big believer in using mantras during training to help through the very long runs.

For my 17 miles this weekend, I kept repeating "Light" and "Loose" in my mind. "Light" meant light on my feet -- That one helps me reduce the pounding on the pavement. "Loose" meant keeping muscles free and jellylike to reduce tension. It's amazing how a few key thoughts help push you through a tough run. So much of this sport is mental that it really helps to have a couple of key thoughts while you're out there.

 

[Ned]

I'm a big believer in using mantras during training to help through the very long runs.

For my 17 miles this weekend, I kept repeating "Light" and "Loose" in my mind. "Light" meant light on my feet -- That one helps me reduce the pounding on the pavement. "Loose" meant keeping muscles free and jellylike to reduce tension. It's amazing how a few key thoughts help push you through a tough run. So much of this sport is mental that it really helps to have a couple of key thoughts while you're out there.

For me it's focusing on my arms holding a consistent cadence. I find it amazing how working your arms keeps your legs moving. The other is more of a personal one where I need to focus on pushing off with my right foot more since I heavily favor my left side in everything.

 

[Sand]

Frankly I don't know what to do with these long runs. I can't replace 11lbs of fluid. Once I lose 5+ I start struggling. I can't carry that much water even if I could drink it (which I can't - I can't tolerate that amount of fluid intake). I want to get some long runs in every week, but haven't the foggiest idea how conquer this problem. The weather sure as hell doesn't seem to be changing much.

I'm hearing fluids ...but not gels, bananas, energy bars. Have you tried bringing a few gels along, or leaving the other items available for any loop running?

It was only an hour and a half run. Not long enough to really worry about solids. I don't think that was my problem in any case.The only good news about the run last night was that I woke up weighing a svelte 168. That won't last long.

 

[The_Man]

Trust me when I say this, you will be fine. It is hard to imagine the amount of mileage that you will complete for the marathon, but you will be fine come race day. The legs being tired is not just from the 15 miles that you ran on Sunday, but a cumulative effort from the rest of the week. That is why you get the step back week this week. Running on tired legs is half the battle. You will need to be used to that at the end of the marathon. The mary is usually described as two races, the first 20 and last 6.2. The last 6.2 is when your legs are dead and you just have to push through it and finish it out. These type of miles you put in yesterday are what get you through that. Plus, you will go through the two week taper and feel like you are going mad because the miles drop a lot. This is by design so you can rest up your legs. Trust the schedule. We all have had those days thinking how can i run X amount of miles to get through my race, but you will.

You are doing great on your training and you are building up your miles slowly which is a good thing. The plan will get you ready for the marathon. And, if you have to take two naps after and you can afford to do it, all the better. First :finger: for being able to take the naps, but second, you are aloud to nap, you are putting in a hard effort out there.

This is a good pep talk, thanks. Not too sure how many more of those naps I'm going to get. Wife was pretty cool about it yesterday, but has also already mentioned it like three times.

 

[IvanKaramazov]

So I could use a pep talk. Just finished Week 8 of the 18-week Marathon training plan. Did 37 miles for the week, capped by 15 miles yesterday - both are new highs for me.The 15 actually went well - did it shirtless in a gentle rain at a steady 9:37 pace, despite running my very hill course. And I seem to be staying away from injury. But at the end of it, my legs just felt totally dead. The idea that I can run that distance, plus another 11 miles on top of it, all at a (relatively) fast pace feels pretty out of reach right now. I was so wiped out after the a.m. run that I took two naps and went to bed early. This is a stepback week - just 31 miles with a long run of 11 - and I need it. After that weekly mileage climbs into the 40s and the long runs grow until a pair of 20-milers. Training had felt kind of easy until now. Suddnely, I'm a little worried about what I've gotten myself into.

Like pmbrown said, just trust the program. Nobody's asking you to run 26.2 miles tomorrow. You've got 10 more weeks of training in front of you, and at this point in your program you're not "supposed" to be able to go bang out a marathon yet. Your body is not used to conserving glycogen and it's not used to burning fat for emergency fuel. That's why your legs felt dead. Besides building strength/endurance, that's why we do these long runs, to teach our body to hoarde every drop of glucose it can find. Trust me that when you start putting in 20 miles at a time, the first 15 will be easy. That's one of the cool things about building up your distance -- you can really see the improvement in your stamina over the course of just a few weeks. I'm not familiar with the course for Marine Corps. Is it especially hilly? If not, you might try looking for a flatter training route. There's a huge difference between running 15 miles of hills versus 15 miles on level ground.

 

[tri-man 47]

I'm a big believer in using mantras during training to help through the very long runs.For my 17 miles this weekend, I kept repeating "Light" and "Loose" in my mind. "Light" meant light on my feet -- That one helps me reduce the pounding on the pavement. "Loose" meant keeping muscles free and jellylike to reduce tension. It's amazing how a few key thoughts help push you through a tough run. So much of this sport is mental that it really helps to have a couple of key thoughts while you're out there.

! I use mantras on long or tough runs, too. I also think about what a mental 'coach' would be telling me to do. Also, I use the exhale to reinforce the cadence and mantra.The-Man - don't get concerned just as you're heading into the recovery week! That's why it's there. Break the body down a bit, then recover ...especially with some recouperative rest.

 

[gruecd]

Quick drive-by post. Back safely from Minneapolis. Decided to drive back early this morning, since I was tired as hell last night after being out on a friend's boat all day. Up at 4:30, on the road at 5, home a little after 9, showered and into the office shortly thereafter. I've gotten a grand total of 16 hours sleep the last four nights, so I'm not sure how long I'll make it.

Making an attempt at a half marathon PR this coming Saturday, so I definitely need to start getting hydrated and rested up. Gonna shoot for 1:28-1:29. We'll see what happens.

Catch you guys later!

 

[Ned]

One thing I kept meaning to post, but kept forgetting.

I did some reading after I got a really nasty stitch a few weeks ago during a 5K and found that belly breathing was one of the recommended solutions. Most agreed that solutions vary widely based on the individual, but I've really become a believer in belly breathing when I feel a cramp coming on. I've had a few runs where I've felt a cramp coming and I'd do a few belly breaths and it was all but gone. Maybe most of you know this, but I figured I'd pass it on in case someone was fighting cramps and looking for answers.

 

[wraith5]

The_Man - So let me playback what I'm hearing from you: You set personal bests for total weekly mileage and single run mileage, you've very tired as a result, and you are surprised by this. Do I have that right?

Sand - I've been struggling with the same hydration issue (tho that kind of fluid loss in 90 minutes is staggering). Make sure you hydrate 30 minutes before you run, then have a good 8 oz or so a few minutes before you get started. That should kickstart your rehydration efforts. Figure out how much fluid you can tolerate on the run and find a way to meet those levels - see below for my current strategy in that dept.

Grue - looking forward to more detail around your race.

____________________________________

Moved my 20 miler from Sat to Sun to avoid potential bad weather. Same routine as before, up at 5am and out the door a little after 5:30. This week I filled FOUR 20oz bottles with 1/2 Gatorade & 1/2 water (including ice), setting 3 of them in a cooler w/ice. Also put 3 Gu's and a package of Gu Chomps in there. Every 5 miles I drained a bottle completely and came back for the next bottle & a gel. Because of the ice in the bottles, the first swig or two were actually uncomfortably cold, which I think helped keep my body temp down. Temps were in the upper 60s and humidity was at max 80%. I didn't weigh myself before the run, but I did not lose much weight, despite a couple of times when I really thought I was pouring out the sweat. I targeted 9:15s.

5 miles - 46:15, 9:15s exactly. Ran 1/2 of this in the dark, the other half in complete shade. Felt great.

5 miles - 45:51, 9:11s - Some of this was in the sun, and I could feel the difference in my sweat rate. Shorts were already soaked.

5 miles - 46:07, 9:14s - Took a more shaded route for this part of the run, which helped. Still sweat like crazy when the sun found me. Hammys & quads were hurting pretty good by the end.

3 miles - 27:18, 9:06s - Sped up intentionally to see if I could do it. At this point (18), it was my longest run since the marathon 12/13. My legs were trashed but my breathing was fine.

1 mile - 9:42 - slowed with the idea that I was going to keep running as long as I could before I walked for a minute or two. It hurt.

Final mile - 9:32 - I kept telling myself "Run to that tree. OK run to that cross street," etc. Once I had .35 to go I made myself speed up and finished with everything I had.

TOTAL: 20 miles, 3:04:50, 9:15/mile average.

One of my better long (17+) runs ever. HOWEVER, to keep it in perspective, back in May I was able to do a 16 in 8:17s - that just seems to me right now. I don't know how I did it. But I have two 15s and two 20s left before Chicago, so I'm hoping with a decrease in temps & humidity I'll be able to rediscover some of that. Regardless I feel like I'm on track.

Oh - and no nap for me, but that's only because I had my first live draft of the season. I think it went well!

 

[IvanKaramazov]

wraith -- Great run! I'm impressed that you can down 20oz of fluid at a time. I don't think I could handle that.

___________________________

Did 5 miles this morning. Our weather is supposed to be nice and cool tomorrow and Wednesday, so I'm going to move my 22-miler up to Wednesday to take advantage. Our classes don't start until next week, so this is the last time I'll be able to do a run this long mid-week. Unfortunately, the local K-12 schools started back up already, so I can't use the high school track any more (obviously). Instead, I'll probably do this run on a virtually-abandoned campus track that's scheduled to be ripped out to make way for a new social sciences building -- which I'll inhabit -- in the next couple of years. This track is in very poor condition, with cracks in the asphalt and plants growing up through in in spots, but I did my run on it this morning as a test, and it's runnable. Mainly though, I just think it would be kind of cool to do a long training run or two on the same site that my future office building will sit on. I'll probably do the same thing I did for my 20-miler a couple of weeks ago -- get up early and try to log an hour or so before the sun comes up. I don't know that that's really necessary with lower temperatures, but does break the run up a little.

 

[El Floppo]

Frankly I don't know what to do with these long runs. I can't replace 11lbs of fluid. Once I lose 5+ I start struggling. I can't carry that much water even if I could drink it (which I can't - I can't tolerate that amount of fluid intake). I want to get some long runs in every week, but haven't the foggiest idea how conquer this problem. The weather sure as hell doesn't seem to be changing much.

I'm hearing fluids ...but not gels, bananas, energy bars. Have you tried bringing a few gels along, or leaving the other items available for any loop running?

It was only an hour and a half run. Not long enough to really worry about solids. I don't think that was my problem in any case.The only good news about the run last night was that I woke up weighing a svelte 168. That won't last long.

how the hell are you losing 11lbs in 90 minutes?!!!!!! Are you pooping continuously while you run? I'm a heavy sweater- and during my IM I lost 9lbs... but that was over 12+ hours.

 

[El Floppo]

So I could use a pep talk. Just finished Week 8 of the 18-week Marathon training plan. Did 37 miles for the week, capped by 15 miles yesterday - both are new highs for me.The 15 actually went well - did it shirtless in a gentle rain at a steady 9:37 pace, despite running my very hill course. And I seem to be staying away from injury. But at the end of it, my legs just felt totally dead. The idea that I can run that distance, plus another 11 miles on top of it, all at a (relatively) fast pace feels pretty out of reach right now. I was so wiped out after the a.m. run that I took two naps and went to bed early. This is a stepback week - just 31 miles with a long run of 11 - and I need it. After that weekly mileage climbs into the 40s and the long runs grow until a pair of 20-milers. Training had felt kind of easy until now. Suddnely, I'm a little worried about what I've gotten myself into.

Like pmbrown said, just trust the program. Nobody's asking you to run 26.2 miles tomorrow. You've got 10 more weeks of training in front of you, and at this point in your program you're not "supposed" to be able to go bang out a marathon yet. Your body is not used to conserving glycogen and it's not used to burning fat for emergency fuel. That's why your legs felt dead. Besides building strength/endurance, that's why we do these long runs, to teach our body to hoarde every drop of glucose it can find. Trust me that when you start putting in 20 miles at a time, the first 15 will be easy. That's one of the cool things about building up your distance -- you can really see the improvement in your stamina over the course of just a few weeks. I'm not familiar with the course for Marine Corps. Is it especially hilly? If not, you might try looking for a flatter training route. There's a huge difference between running 15 miles of hills versus 15 miles on level ground.

Both are keep with the schedule and you'll do great... but don't push things when you're not supposed to (and risk injury).

 

[The_Man]

tc. Once I had .35 to go I made myself speed up and finished with everything I had.

TOTAL: 20 miles, 3:04:50, 9:15/mile average.

One of my better long (17+) runs ever. HOWEVER, to keep it in perspective, back in May I was able to do a 16 in 8:17s - that just seems to me right now. I don't know how I did it. But I have two 15s and two 20s left before Chicago, so I'm hoping with a decrease in temps & humidity I'll be able to rediscover some of that. Regardless I feel like I'm on track.

That is an outstanding effort. Seems like the weather is finally beginning to break somewhat. I am hopeful that those of us who sweated out all those miles in the grueling heat and humidity are going to be poised to take big advantage.

 

[wraith5]

wraith -- Great run! I'm impressed that you can down 20oz of fluid at a time. I don't think I could handle that.

Just to be clear, I drink every 1.5 miles or so, which was about 6oz at a time yesterday. This is more than I normally drink by close to 50% (6oz v 4oz), but not enough to cause any stomach issues for me.

 

[The_Man]

wraith -- Great run! I'm impressed that you can down 20oz of fluid at a time. I don't think I could handle that.

Just to be clear, I drink every 1.5 miles or so, which was about 6oz at a time yesterday. This is more than I normally drink by close to 50% (6oz v 4oz), but not enough to cause any stomach issues for me.

I drink 4 oz every 2 miles on my long runs. Seems to do the trick. Since my stomach can handle that, is there any reason to add solid food during a long run as well? I don't really want to, but was feeling a little hungry (not physically depleted, my stomach was just grumbling a little) after 10 or 12 miles Sunday. Is regular fueling with sportsdrink enough fuel to get through a marathon?

 

[wraith5]

wraith -- Great run! I'm impressed that you can down 20oz of fluid at a time. I don't think I could handle that.

Just to be clear, I drink every 1.5 miles or so, which was about 6oz at a time yesterday. This is more than I normally drink by close to 50% (6oz v 4oz), but not enough to cause any stomach issues for me.

I drink 4 oz every 2 miles on my long runs. Seems to do the trick. Since my stomach can handle that, is there any reason to add solid food during a long run as well? I don't really want to, but was feeling a little hungry (not physically depleted, my stomach was just grumbling a little) after 10 or 12 miles Sunday. Is regular fueling with sportsdrink enough fuel to get through a marathon?

This accurately reflects my opinion:

When you run for under 90 minutes, most of your energy comes from stored muscle glycogen. If you're running for longer than 90 minutes, the sugar in your blood and liver glycogen become more important because your stored muscle glycogen gets depleted. Fueling with carbs during your longer runs will prevent you from running out of energy and help boost your performance.

One way to get carbs on the run is through sports drinks. Solid foods can be tolerated, but they need to be small and easy to digest. There are numerous products on the market, such as energy gels, bars, and even sports jelly beans, designed for long-distance runners to eat on the run. Some runners prefer to eat pretzels or sugary candy such as gummy bears or candy corn. Start experimenting with different foods, gels, and bars on your long runs to see what you prefer.

So how much do you need to eat on the run? A basic rule of thumb is that you should be taking in about 100 calories after about an hour of running and then another 100 calories every 40-45 minutes after that. You may need more depending on your size and speed, so make sure you carry an extra one or two gels (or other food). If you feel hungry or low on energy, you can definitely consume calories "off-schedule".

LINK

 

[IvanKaramazov]

I drink 4 oz every 2 miles on my long runs. Seems to do the trick. Since my stomach can handle that, is there any reason to add solid food during a long run as well? I don't really want to, but was feeling a little hungry (not physically depleted, my stomach was just grumbling a little) after 10 or 12 miles Sunday. Is regular fueling with sportsdrink enough fuel to get through a marathon?

I know some people get by on just sport drinks, but "solid" food is pretty common too. Now that you've gotten up the 15 mile point, your long runs are getting long enough to allow you to experiment with different stuff. Pick up a couple different flavors of gels, or try some shot bloks, or gummi bears, or whatever. (Note: these products should be chased with water, not PowerAde). All of these should help stave off glycogen depletion, and it's really just a matter of finding out what you like and what you don't. Whatever strategy you settle on for fuel, you want to be absolutely sure about it on race day, which means you'll want to practice it for at least a few of your long runs. If GU is going to give you the trots, you want to find that out on a practice run, not during the marathon.Edit: Just to give you a basis for comparison, what I've been doing is to take PowerAde at miles 2.5, 5, 9, 13, 17, 21 and 25. I'll take 3-4 shot bloks (100-133 calories, 24-32g of carbs) and water at miles 7, 11, 15, 19, and 23. Those mile marks all correspond to where aid stations are located on the course, but I assume MC is pretty similar. That schedule has worked fine for me so far.

 

[pigskinliquors]

Not much time to post or thoroughly read the posts above today. If you worked out, you did awesome, if you didn't HTFU! If you raced, Awesome effort, if you didn't get yourself signed up for one soon!

I had two awful workouts this weekend, both in dismal heat/humidity

26 mile bike ride on Saturday, and a 7.5 mile run Sunday. Both slow as hell, and the run included two walk breaks

 

[tri-man 47]

One of my better long (17+) runs ever. HOWEVER, to keep it in perspective, back in May I was able to do a 16 in 8:17s - that just seems to me right now. I don't know how I did it.

That was 'pre-season' on rather fresh legs. Look at your recent months of training and racing, and I think you'll see that being a bit run-down at this point is no surprise. Make sure you get your rest days/weeks before the marathon! I'm sure you'll be fine. The marathon will cap off an excellent season for you!!!

 

[Sand]

Frankly I don't know what to do with these long runs. I can't replace 11lbs of fluid. Once I lose 5+ I start struggling. I can't carry that much water even if I could drink it (which I can't - I can't tolerate that amount of fluid intake). I want to get some long runs in every week, but haven't the foggiest idea how conquer this problem. The weather sure as hell doesn't seem to be changing much.

I'm hearing fluids ...but not gels, bananas, energy bars. Have you tried bringing a few gels along, or leaving the other items available for any loop running?

It was only an hour and a half run. Not long enough to really worry about solids. I don't think that was my problem in any case.The only good news about the run last night was that I woke up weighing a svelte 168. That won't last long.

how the hell are you losing 11lbs in 90 minutes?!!!!!! Are you pooping continuously while you run? I'm a heavy sweater- and during my IM I lost 9lbs... but that was over 12+ hours.

Well, I lost 11 and gained 2.5 by drinking 40ox along the way. So I really only "lost" 8.5 lbs. I'm sure you drank a great deal of fluids during your IM and if you calculated your raw sweat loss I bet it would be substantial.I have been keeping track of my sweat loss rate for the last month or so. At a heat index of 100 I am losing about 1lb./mile. At my typical pace that comes to 7lbs./hr. Last night it was 1.25lbs/hr (heat index off 110 to start - it did cool off some from there). My sweat rate does drop off as heat index drops and the trend shows that at 55 I will become Roger Federer and not sweat at all. The trend isn't hard and fast since we have had the summer we have had and most of my points are at the Louisiana swamp in August end of the scale.Next time around I am going to do smaller loops (this last one was an out and back - bad idea) and hydrate like crazy to see what I can tolerate.

 

[BassNBrew]

Race Report - LKN Sprint Tri

This event was circled as an "A" race on the calender. Unfortunately my body is on a different calendar. Sunny skies, upper 70s, 90%+ humidity.

750m swim - The swim course was re-routed to a new start area as the local enviromental guys told the event director that the goose poop had certain "toxins" at elevated levels. The start was delayed by about 20 mins. Not sure why, but we got a prayer and national anthem before the event for the first time ever. I had my best swim ever but my 18 minute time didn't reflect that. For the first time ever I swam the entire distance using freestyle. i was comfortable a relaxed the whole way. What's disappointing is that last year I was a minute faster mixing in breast stroke and back stroke while trying not to drown. I'm at a lost as I really put effort in improving my swim this year and everyone says I have a pretty decent stroke. Finished in the bottom half in both my class and overall.

T1 - Long run from the lake to the racks and over some yucky gravel in the parking lot. Burned 2 minutes here which was middle of the pack.

16.8 mile bike - Really the highlite of the day for me. Averaged over 22 mph on a hilly course with a couple of traffic disruptions. Top in my class of 28 and roughly top 10% overall. With my recent gut pain problems at threshold effort, I ground out most of the event problem around 60-70 rpms. The pain level was tolerable here but the hills turned an expectionally speical ride into a very good ride. Since i started in the 6th wave, i passed roughly 200 people and wasn't passed at all.

T2 - Again, middle of the pack.

5k run - Well I had hoped that a few days without pain issues was a good sign. Those hopes were qucikly dashed after 200 yards and i was already walking. I had pain in both sides and the lower outside back. The gut felt like I had chugged a gallon of milk. I'd walk for 20 yards and it would sudside and I would be able to run again. The first mile took 12 minutes and the second person in my category passed me. I had planned on hanging it up if this happend but decided to press on knowing this is my last tri of the year with a small chance of it being my last tri for the foreseeable future. Mile two was similiar. Another guy in my cat passed me who wasn't moving fast. I ended up pacing along with an athena, passing her when i ran and falling back to walk. After two miles I actually feel better and jogged most of the rest of the way as i recall, finishing the last 1.1 under 10 minutes. Yup, a glorious 33 min 5k. Somehow 8 people in my cat were slower.

Finished with a time of 1:40, good for 9th in cat and bottom half overall. Disappointing as a normal run would have netted a podium spot in cat and a top 1/3 overall finish. The top clyde threw down an 11 min swim and 22 min run finishing in the top 40. That's an incredible time.

In a real oddity, they closed the event back in january at an 800 cap. Looks like under 550 actually competed. That's quite a fallout.

What's strange is that here I sit 2 days later with no more than a whisper of tightness in the kidney area. If I hadn't been racing this summer I would be totally blind that something's going on internally. I'll have stool sample testing back shortly. After talking to a couple of physicians and some research, the best guess right now is Crohn's disease, an issue with the pancreas, complications from my appedice surgery two years ago, and of course the worst case scenario. Looks like a visit to a specialist in the near future.

 

[tri-man 47]

What's strange is that here I sit 2 days later with no more than a whisper of tightness in the kidney area. If I hadn't been racing this summer I would be totally blind that something's going on internally. I'll have stool sample testing back shortly. After talking to a couple of physicians and some research, the best guess right now is Crohn's disease, an issue with the pancreas, complications from my appedice surgery two years ago, and of course the worst case scenario. Looks like a visit to a specialist in the near future.

Best hopes and wishes, BnB!

 

[Steve Tasker]

Yup, a glorious 33 min 5k. Somehow 8 people in my cat were slower.

Nothing to be ashamed of....I was happy when I ran my 5K in 31 minutes (although I'm not anywhere near the level you guys are, obviously). I can't imagine running a 5K at that pace after a bike and swim. Well done.

 

[prosopis]

Yup, a glorious 33 min 5k. Somehow 8 people in my cat were slower.

Nothing to be ashamed of....I was happy when I ran my 5K in 31 minutes (although I'm not anywhere near the level you guys are, obviously). I can't imagine running a 5K at that pace after a bike and swim. Well done.

One of the reasons I shy away from going on a run with you guys when you are in the area is posts like that. Your horribly slow slow runs are my good runs. My current best 5k time was 27 mins and change.