Ran a 10k in June (3 Viewers)

[FUBAR]

Did 4 painful miles today....my IT band really acted up. I'm officially worried about it considering the marathon is 9 days away.I haven't used my exercise roller since Dec. 26 as I left it back at my house (and have been visiting family.) Fortunately, I head home tomorrow and will have to do some serious stretching with my roller.Really nervous about this marathon.

Stop what you're doing and call RIGHT NOW to schedule a deep-tissue sports massage. Tell them to focus on the ITB. It's gonna hurt like a #####, but it'll make a ton of difference.

Crap. You now have me REALLY worried.Ok....I assume its better to get this massage on Monday 1/3 or Tuesday 1/4 as opposed to later in the week. (Race is Sunday 1/9.) Should I just stop running all together and hopefully get this thing settled down? Or should I keep running easy to keep the legs stretched out. I'm pretty pissed right now.

stop running.

 

[FUBAR]

Last run of 2010 is in the books. Knocked out an easy, "unofficial" half marathon at 7:50 pace. Finished the year at 2,410 miles. I was hoping to crack 2,500 this year, but it's still a 20% increase over 2009.

Dinner reservation at 6:00, then out for music and drinks. Have a safe and fun NYE, everybody!!

May I suggest a book for you?

 

[bostonfred]

Last run of 2010 is in the books. Knocked out an easy, "unofficial" half marathon at 7:50 pace. Finished the year at 2,410 miles. I was hoping to crack 2,500 this year, but it's still a 20% increase over 2009.Dinner reservation at 6:00, then out for music and drinks. Have a safe and fun NYE, everybody!!

You should have run 90 more yesterday just to hit your goal. If that sounds ridiculous, then you now understand how the rest of us feel when we hear about your training runs. I guess I'll bang out a quick unofficial half marathon today before getting cockeyed on New Year's Eve.

 

[FUBAR]

Last run of 2010 is in the books. Knocked out an easy, "unofficial" half marathon at 7:50 pace. Finished the year at 2,410 miles. I was hoping to crack 2,500 this year, but it's still a 20% increase over 2009.Dinner reservation at 6:00, then out for music and drinks. Have a safe and fun NYE, everybody!!

You should have run 90 more yesterday just to hit your goal. If that sounds ridiculous, then you now understand how the rest of us feel when we hear about your training runs. I guess I'll bang out a quick unofficial half marathon today before getting cockeyed on New Year's Eve.

I was thinking I'd knock out a quick unofficial 50 miler today.

 

[Darrinll40]

I started out the new year in a crappy way. I went out for 4 miles this morning and just before my 2 mile turn around spot some tourists stopped me to ask directions. I hate stopping in the middle of runs, but since I am polite I stopped, gave the directions, then started running again. I just couldn't get back into the run after that. My breathing had been in a nice rhythm and I couldn't get it back and I started feeling every little pain. I ended up doing the last 2 in a run/walk. It wasn't all bad, I had planned a slow 11m/m run anyway. I finished in 44:23.

Hey, I just have to look at it as getting my bad run done for the year.

Happy New Year to all of you. Just 9 months until Kentucky.

 

[prosopis]

Last run of 2010 is in the books. Knocked out an easy, "unofficial" half marathon at 7:50 pace. Finished the year at 2,410 miles. I was hoping to crack 2,500 this year, but it's still a 20% increase over 2009.Dinner reservation at 6:00, then out for music and drinks. Have a safe and fun NYE, everybody!!

You should have run 90 more yesterday just to hit your goal. If that sounds ridiculous, then you now understand how the rest of us feel when we hear about your training runs. I guess I'll bang out a quick unofficial half marathon today before getting cockeyed on New Year's Eve.

Couldnt have said it better.

 

[BassNBrew]

Did 4 painful miles today....my IT band really acted up. I'm officially worried about it considering the marathon is 9 days away.I haven't used my exercise roller since Dec. 26 as I left it back at my house (and have been visiting family.) Fortunately, I head home tomorrow and will have to do some serious stretching with my roller.Really nervous about this marathon.

Stop what you're doing and call RIGHT NOW to schedule a deep-tissue sports massage. Tell them to focus on the ITB. It's gonna hurt like a #####, but it'll make a ton of difference.

Crap. You now have me REALLY worried.Ok....I assume its better to get this massage on Monday 1/3 or Tuesday 1/4 as opposed to later in the week. (Race is Sunday 1/9.) Should I just stop running all together and hopefully get this thing settled down? Or should I keep running easy to keep the legs stretched out. I'm pretty pissed right now.

I'll throw out a contray opinion for you to think about. I've had ITB issues and my physical therapist never suggested deep tissue massage. I'd focus on stretching, probably 3 sessions per day. Usually when my ITB flares up these days, I can make it go away with a day of ITB focused stretching.

 

[BassNBrew]

With today's 20 min run I'm at 89 runs in 93 days. Doubled up yesterday and the day before. May trudge out in the rain later for a second run.

 

[Ned]

Well I started out the new year in a crappy way. About a mile into my 4 miler I was heading down a slight downhill and had a pain shoot up my right hamstring from behind my knee all the way up to my ###. I slowed way down thinking it was a cramp, but it wouldn't go away so I shut it down and walked for ~ 2 tenths. It was an achy type of pain so I walked home. I had planned on doing 4 today and 10 tomorrow, but I think I'm done for a bit. Might do a few P90x days to give my legs a break and see where I'm at around Wed/Thur.

 

[IvanKaramazov]

Well I started out the new year in a crappy way. About a mile into my 4 miler I was heading down a slight downhill and had a pain shoot up my right hamstring from behind my knee all the way up to my ###. I slowed way down thinking it was a cramp, but it wouldn't go away so I shut it down and walked for ~ 2 tenths. It was an achy type of pain so I walked home. I had planned on doing 4 today and 10 tomorrow, but I think I'm done for a bit. Might do a few P90x days to give my legs a break and see where I'm at around Wed/Thur.

Ice is a good idea here if it's still sore.

 

[gruecd]

Happy New Year, guys!

Anybody else get their new Runner's World? The girl on the cover (and pages 48-55) is ridiculously hot!

 

[bentley]

Happy New Year, guys!

Anybody else get their new Runner's World? The girl on the cover (and pages 48-55) is ridiculously hot!

Yes. Holy smokes. She's insane.What does everyone think about Hal Higdon? I'm following a very slightly modified version of his intermediate plan for my upcoming half. Is there anything y'all strenuously disagree with?

Link to plan

 

[SteelCurtain]

Did 4 painful miles today....my IT band really acted up. I'm officially worried about it considering the marathon is 9 days away.I haven't used my exercise roller since Dec. 26 as I left it back at my house (and have been visiting family.) Fortunately, I head home tomorrow and will have to do some serious stretching with my roller.Really nervous about this marathon.

Stop what you're doing and call RIGHT NOW to schedule a deep-tissue sports massage. Tell them to focus on the ITB. It's gonna hurt like a #####, but it'll make a ton of difference.

Crap. You now have me REALLY worried.Ok....I assume its better to get this massage on Monday 1/3 or Tuesday 1/4 as opposed to later in the week. (Race is Sunday 1/9.) Should I just stop running all together and hopefully get this thing settled down? Or should I keep running easy to keep the legs stretched out. I'm pretty pissed right now.

I'll throw out a contray opinion for you to think about. I've had ITB issues and my physical therapist never suggested deep tissue massage. I'd focus on stretching, probably 3 sessions per day. Usually when my ITB flares up these days, I can make it go away with a day of ITB focused stretching.

Other than using a roller that was suggested prior....are there any other specific stretches I should be doing?I'm going to get the massage and do the stretches and stay with the icing. As I go along, I'll probably take the week off from running other than a 2 mile jog on the day before the race. I'll probably go into race day having no idea how this will turn out. Thanks for your help.

 

[tri-man 47]

Happy New Year, guys!Anybody else get their new Runner's World? The girl on the cover (and pages 48-55) is ridiculously hot!

---Was in Michigan the last couple of days, so got in some good, country-road running. Did 12 miles on Thursday, then 15 miles on Friday. I ran at a comfortable pace, and both runs came out right at 8:34/mile.

 

[gruecd]

Happy New Year, guys!

Anybody else get their new Runner's World? The girl on the cover (and pages 48-55) is ridiculously hot!

---

Was in Michigan the last couple of days, so got in some good, country-road running. Did 12 miles on Thursday, then 15 miles on Friday. I ran at a comfortable pace, and both runs came out right at 8:34/mile.

Nice job on the back-to-back ML runs, tri!

 

[Ned]

Happy New Year, guys!

Anybody else get their new Runner's World? The girl on the cover (and pages 48-55) is ridiculously hot!

Yes. Holy smokes. She's insane.What does everyone think about Hal Higdon? I'm following a very slightly modified version of his intermediate plan for my upcoming half. Is there anything y'all strenuously disagree with?

Link to plan

That's the plan I used and liked it.

 

[bentley]

Here are a couple more shots of Feb 2001 RW cover girl Lauren Rudge

Lauren 1

Lauren 2

Lauren 3

 

[BassNBrew]

Did 4 painful miles today....my IT band really acted up. I'm officially worried about it considering the marathon is 9 days away.I haven't used my exercise roller since Dec. 26 as I left it back at my house (and have been visiting family.) Fortunately, I head home tomorrow and will have to do some serious stretching with my roller.Really nervous about this marathon.

Stop what you're doing and call RIGHT NOW to schedule a deep-tissue sports massage. Tell them to focus on the ITB. It's gonna hurt like a #####, but it'll make a ton of difference.

Crap. You now have me REALLY worried.Ok....I assume its better to get this massage on Monday 1/3 or Tuesday 1/4 as opposed to later in the week. (Race is Sunday 1/9.) Should I just stop running all together and hopefully get this thing settled down? Or should I keep running easy to keep the legs stretched out. I'm pretty pissed right now.

I'll throw out a contray opinion for you to think about. I've had ITB issues and my physical therapist never suggested deep tissue massage. I'd focus on stretching, probably 3 sessions per day. Usually when my ITB flares up these days, I can make it go away with a day of ITB focused stretching.

Other than using a roller that was suggested prior....are there any other specific stretches I should be doing?I'm going to get the massage and do the stretches and stay with the icing. As I go along, I'll probably take the week off from running other than a 2 mile jog on the day before the race. I'll probably go into race day having no idea how this will turn out. Thanks for your help.

Numerous. It would be easier for you to google than me explain. Basically hip stretches. Hamstring and calve stretches would also help. The roller isn't a stretch or at least much of one, it's more a massage.

 

[SteelCurtain]

Did 4 painful miles today....my IT band really acted up. I'm officially worried about it considering the marathon is 9 days away.

I haven't used my exercise roller since Dec. 26 as I left it back at my house (and have been visiting family.) Fortunately, I head home tomorrow and will have to do some serious stretching with my roller.

Really nervous about this marathon.

Stop what you're doing and call RIGHT NOW to schedule a deep-tissue sports massage. Tell them to focus on the ITB. It's gonna hurt like a #####, but it'll make a ton of difference.

I'll throw out a contray opinion for you to think about. I've had ITB issues and my physical therapist never suggested deep tissue massage. I'd focus on stretching, probably 3 sessions per day. Usually when my ITB flares up these days, I can make it go away with a day of ITB focused stretching.

Other than using a roller that was suggested prior....are there any other specific stretches I should be doing?I'm going to get the massage and do the stretches and stay with the icing. As I go along, I'll probably take the week off from running other than a 2 mile jog on the day before the race.

I'll probably go into race day having no idea how this will turn out.

Thanks for your help.

Numerous. It would be easier for you to google than me explain. Basically hip stretches. Hamstring and calve stretches would also help. The roller isn't a stretch or at least much of one, it's more a massage.

Ok...here is what I was trying to do.

Link 1

Link #2

If you think I'm missing anything, please let me know.

Thanks. I really appreciate it.

 

[Sand]

Started off the year right. 12 miles today - longest run since my half last Feb. 8:22/mile average, which seems to be my default pace.

6 weeks and counting until game time.

 

[gruecd]

Here are a couple more shots of Feb 2001 RW cover girl Lauren Rudge

Lauren 1

 

[bentley]

7 miles today @ 8:52. Felt like I had another mile or so in my legs, so I'm pretty happy with it. It also feels like an accomplishment because I've now gone more than half the race distance on my long run.

 

[nysportsfan]

Coming in here just makes me feel worse. I'm fat and I hate running, but admire you sonsa#####es that crush it.

 

[Sand]

Coming in here just makes me feel worse. I'm fat and I hate running, but admire you sonsa#####es that crush it.

There's only one way to change that. Some of us bike and swim, too. Lots of ways to skin that cat - it just takes sustained effort.

 

[SteelCurtain]

Here are a couple more shots of Feb 2001 RW cover girl Lauren Rudge

Lauren 1

 

[pmbrown_22]

Hey all. Happy New Year. Everyone seems to be partying it up at the end of the year and still knocking out some miles. I have been doing the following: chaxing kids, eating, running, eating, starting the next training cycle and eating. I have kept most of the weight from gathering around my mid section, but I think I gained a few pounds. That is ok. It will just keep me a little warmer during training.

My first week for this cycle was decent. I had to skip an 11 mile workout last Tuesday due to sinus cold, but got the rest in and feel good back into the swing of things. Pretty solid workouts overall. Finally got to the point of not running on snow and even got to run in shorts for three days last week. A really good feeling.

Keep up the good work all.

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

Bourbon Chase Update:

All money is in except for my buddy. I have not only dropped the ball on this, but kicked it around a bit too. I just have to ask him for it and I will try and get it this week. I have had a hectic last couple of weeks so I have not had time to get it all together.

I am planning on making the final payment and then start to work on logistics for everything.

One more thing, does anyone know Anne Whelan Hawkins. She is asking to be a part of our group for Facebook and I have no idea who she is. Maybe 2Young's brother in law?

Have a great day all.

 

[Sand]

Bourbon Chase Update:All money is in except for my buddy. I have not only dropped the ball on this, but kicked it around a bit too. I just have to ask him for it and I will try and get it this week. I have had a hectic last couple of weeks so I have not had time to get it all together.I am planning on making the final payment and then start to work on logistics for everything.One more thing, does anyone know Anne Whelan Hawkins. She is asking to be a part of our group for Facebook and I have no idea who she is. Maybe 2Young's brother in law?Have a great day all.

2Y's BIL. More than likely something porn related - I have been getting friend requests from these types, lately.Anyway, great news about finalizing our entry. We should lock down a couple vans as soon as we can and start figuring that part of the cost.

 

[BassNBrew]

Ok...here is what I was trying to do.

Link 1

Link #2

If you think I'm missing anything, please let me know.

Thanks. I really appreciate it.

Looks good. Hammer these hard and often and I think you'll be amazed at the results.

 

[Third]

Hey guys...had a good weekend to start the new year.

Did 6 on Saturday at an 8:22 pace (hi, Sand!)...and did a long run of 14 yesterday at 9:10. The 14 is actually my longest run to date. A friend and I ran about 8 miles to the middle of the Little Rock Marathon course, so we could run a 6-mile section that is considered the "hard" part of that course. Felt good throughout and am confident I won't have any problems with the hills in March. My goal marathon pace is 9, so the 9:10 was just about right for yesterday (if not a little quick).

After the run yesterday evening, I did a 20-minute ice bath that was....cold. Wow, those suck.

 

[turkishharem]

Happy New Year!

Dropped by to catch up a bit, see how everyone is doing, and get back into the habit of visiting, reading, and posting to keep me honest about my training next year. Great to see that Grue racked up a pretty ridiculous amount of miles and that 2Y is out there feather bowling.

Registered for 6 triathlons next year in addition to the runs that will be happening along the way (Bourbon Chase and likely a couple of runs). I got a Garmin Forerunner for Christmas, so now I've got a tool that should really help me train meaningfully. It sure has been fun trying it out on vacation down here in Florida. I'm going to have to man up and tackle the cold when I get back to Michigan.

The other task is going to be getting a tri bike. The used market is the only way to get one that fits my budget, but I keep hearing that a bike-fitting is almost necessary to get the right geometry. A $200 professional fitting is not in the cards, so I'm rolling the dice on buying a used bike that is a couple of years old and making it fit as best as I can. If any of you guys have any tips/recommendations, I'm all ears.

 

[BassNBrew]

The other task is going to be getting a tri bike. The used market is the only way to get one that fits my budget, but I keep hearing that a bike-fitting is almost necessary to get the right geometry. A $200 professional fitting is not in the cards, so I'm rolling the dice on buying a used bike that is a couple of years old and making it fit as best as I can. If any of you guys have any tips/recommendations, I'm all ears.

Wait until you can save up the $200 to get the fitting or beat the seller down $200 and get the fitting. Fit is so crucial to performance that it's a must. Now with that said, I'd wait until you have a couple of hundred miles in aero position before getting the fitting.

 

[Sand]

Hey guys...had a good weekend to start the new year.

Did 6 on Saturday at an 8:22 pace (hi, Sand!)...and did a long run of 14 yesterday at 9:10. The 14 is actually my longest run to date. A friend and I ran about 8 miles to the middle of the Little Rock Marathon course, so we could run a 6-mile section that is considered the "hard" part of that course. Felt good throughout and am confident I won't have any problems with the hills in March. My goal marathon pace is 9, so the 9:10 was just about right for yesterday (if not a little quick).

After the run yesterday evening, I did a 20-minute ice bath that was....cold. Wow, those suck.

:X As far as the ice baths - yeah, they suck. But boy they work. I am a bit sore after my 12 yesterday, but not nearly so bad as after other runs.

 

[gruecd]

One more thing, does anyone know Anne Whelan Hawkins. She is asking to be a part of our group for Facebook and I have no idea who she is. Maybe 2Young's brother in law?

I saw that, too. It might just be spam, or else maybe she didn't realize that it was a team-specific group. Regardless, I just ignored it.

 

[turkishharem]

The other task is going to be getting a tri bike. The used market is the only way to get one that fits my budget, but I keep hearing that a bike-fitting is almost necessary to get the right geometry. A $200 professional fitting is not in the cards, so I'm rolling the dice on buying a used bike that is a couple of years old and making it fit as best as I can. If any of you guys have any tips/recommendations, I'm all ears.

Wait until you can save up the $200 to get the fitting or beat the seller down $200 and get the fitting. Fit is so crucial to performance that it's a must. Now with that said, I'd wait until you have a couple of hundred miles in aero position before getting the fitting.

Well, I might have leaped before I looked. Bought a 2006 Kuota Kalibur today in size XL. I got it for less than I budgeted, so I think I'm going to spring for the fitting. I'm pretty sure that I won't lose any money if I have to resell it, but hopefully it will turn out to be OK with a tri shop helping me get everything set up.Your last statement interests me, BnB. I'm guessing that you recommend some experience in the aero position to get my body accustomed to it and so I can kind of feel what is right and wrong while being fitted. Is that right? If so, would it make sense to get the bike, dial it in as best as I can (given an OK knowledge of bikes), and ride it for a while before taking myself and the bike to the shop for the complete fit? Would it be a bad idea to just take myself to the shop and figure out if I made a mistake buying this bike so I can resume the hunt for the correct bike ASAP?

 

[prosopis]

I picked up my training where I left off at the end of December. I got my 2 miles in and I am scheduled for a speed work out on Wednesday. Tomorrow I will weigh myself at the gym. I am guessing I gained 5-6 lbs over the last 2 wks.

 

[tri-man 47]

I picked up my training where I left off at the end of December. I got my 2 miles in and I am scheduled for a speed work out on Wednesday. Tomorrow I will weigh myself at the gym. I am guessing I gained 5-6 lbs over the last 2 wks.

Keep at it! You're going to have a great year.The new RW mentions a speed workout that I've seen before: 30/30. Do 30 seconds hard (all out); 30 seconds at half that speed (so half the distance - easy pace). Rinse, repeat for as many cycles as you can. The benefit is that during the 30 second recoveries, your heart is still working hard. I haven't done this in a number of years, but I recall it as being a real tough workout!

---

I added up my 2010 miles - 865 running miles. Add in a bunch of swim and bike training (Jan-Aug) and yoga/stretching/some weights. I'll be close to matching that total by the time my marathons are done!

 

[Ned]

Hammy feels slightly better, but I can still tell there's something goin on back there. So I did the chest/back/ab ripper from p90x today instead of running. Holy friggin' crap

 

[2Young2BBald]

Warrior Dash Registration is back up and I am REGISTERED for the Michigan event on 7/30 (Dexter & TH, I am registered for the 1:30 start time if you 2 are interested in doing this). To anyone looking to do a dash, they are keeping their $40.00 price until 1/7 due to issues with their registration engine and I saved $5 with the coupon code: WDActive2011. With this registration I am now registered for a crawl in the mud and jumping through fire (Warrior Dash), a wicked trail 1/2 marathon, a swim in the Detroit River (Motor City Tri) and a 200 mile relay through KY with team made up of guys, most of whom I never met (Bourbon Chase). I made a list of events I'd like to do if time permits and there are (at least) 17. I won't do them all, but I can't wait to race some of them!

Had to skip swimming today. I have had an on and off cold since Thanksgiving that got must worse over the weekend. Turns out I have a sinus infection and the Doc thought it best if I missed today and waited until Wednesday for the antibiotic to kick in. After going 2 weeks without a pool I was going to give it a go, but thought better of it.

 

[FUBAR]

Watching SuperSize Me on netflix right now there's your motivation to be healthy!

8 miles today, made the mistake of running long at 1, without eating much of a lunch, when my stomach was already somewhat upset this morning. I was absolutely miserable for the next few hours.

 

[Ned]

Warrior Dash Registration is back up and I am REGISTERED for the Michigan event on 7/30 (Dexter & TH, I am registered for the 1:30 start time if you 2 are interested in doing this). To anyone looking to do a dash, they are keeping their $40.00 price until 1/7 due to issues with their registration engine and I saved $5 with the coupon code: WDActive2011.

 

[2Young2BBald]

Warrior Dash Registration is back up and I am REGISTERED for the Michigan event on 7/30 (Dexter & TH, I am registered for the 1:30 start time if you 2 are interested in doing this). To anyone looking to do a dash, they are keeping their $40.00 price until 1/7 due to issues with their registration engine and I saved $5 with the coupon code: WDActive2011.

Just register already!!!!!! Life is too short to miss out on things like this (and to take running too seriously).

 

[gruecd]

The new RW mentions a speed workout that I've seen before: 30/30. Do 30 seconds hard (all out); 30 seconds at half that speed (so half the distance - easy pace). Rinse, repeat for as many cycles as you can. The benefit is that during the 30 second recoveries, your heart is still working hard. I haven't done this in a number of years, but I recall it as being a real tough workout!

I saw that, too. Hoping to try it sometime this week. ETA, WTF do they mean by "half that speed?"Busy, busy day today, so I didn't get out for my run until almost 8:00 tonight. Did 8 miles total, running the first four in 32:00 (8:00 pace) and the last four in 29:20 (7:20).

 

[bentley]

The new RW mentions a speed workout that I've seen before: 30/30. Do 30 seconds hard (all out); 30 seconds at half that speed (so half the distance - easy pace). Rinse, repeat for as many cycles as you can. The benefit is that during the 30 second recoveries, your heart is still working hard. I haven't done this in a number of years, but I recall it as being a real tough workout!

I saw that, too. Hoping to try it sometime this week. ETA, WTF do they mean by "half that speed?"Busy, busy day today, so I didn't get out for my run until almost 8:00 tonight. Did 8 miles total, running the first four in 32:00 (8:00 pace) and the last four in 29:20 (7:20).

I assume they mean half as fast, or twice as slow.

 

[Sand]

Warrior Dash Registration is back up and I am REGISTERED for the Michigan event on 7/30 (Dexter & TH, I am registered for the 1:30 start time if you 2 are interested in doing this). To anyone looking to do a dash, they are keeping their $40.00 price until 1/7 due to issues with their registration engine and I saved $5 with the coupon code: WDActive2011. With this registration I am now registered for a crawl in the mud and jumping through fire (Warrior Dash), a wicked trail 1/2 marathon, a swim in the Detroit River (Motor City Tri) and a 200 mile relay through KY with team made up of guys, most of whom I never met (Bourbon Chase). I made a list of events I'd like to do if time permits and there are (at least) 17. I won't do them all, but I can't wait to race some of them!

And sooo looking forward to it!

Had to skip swimming today.

Don't worry, I did one for the both of us tonight. It was a crappy workout, anyway - you didn't miss anything.

 

[Ned]

Warrior Dash Registration is back up and I am REGISTERED for the Michigan event on 7/30 (Dexter & TH, I am registered for the 1:30 start time if you 2 are interested in doing this). To anyone looking to do a dash, they are keeping their $40.00 price until 1/7 due to issues with their registration engine and I saved $5 with the coupon code: WDActive2011.

Just register already!!!!!! Life is too short to miss out on things like this (and to take running too seriously).

Oh I'm in, just waiting for a few buddies to register too. We've got a potential crew of 7 going to this thing. Zero pain in my hammy this morning! I'm still going to take today off and do some more P90x for the time being. I may test things out on Thursday. I'm only 12 days from the 10 miler, but I feel pretty good with where I'm at that I'm not really stressing out about how I'll feel the day of the race.

 

[gruecd]

The new RW mentions a speed workout that I've seen before: 30/30. Do 30 seconds hard (all out); 30 seconds at half that speed (so half the distance - easy pace). Rinse, repeat for as many cycles as you can. The benefit is that during the 30 second recoveries, your heart is still working hard. I haven't done this in a number of years, but I recall it as being a real tough workout!

I saw that, too. Hoping to try it sometime this week. ETA, WTF do they mean by "half that speed?"

I assume they mean half as fast, or twice as slow.

OK, so my 3K pace (per McMillan, based on a 3-hour marathon) is 5:41. So I do the 2-mile warmup, then I run for 30 seconds hard at 5:41 pace. Then I'm supposed to run for 30 seconds easy at "half the speed" and then continue alternating speeds for 15-20 minutes for a total of 15-20 "30-30s."So I'm "running" my easy intervals at 11:22 pace?

 

[2Young2BBald]

The new RW mentions a speed workout that I've seen before: 30/30. Do 30 seconds hard (all out); 30 seconds at half that speed (so half the distance - easy pace). Rinse, repeat for as many cycles as you can. The benefit is that during the 30 second recoveries, your heart is still working hard. I haven't done this in a number of years, but I recall it as being a real tough workout!

I saw that, too. Hoping to try it sometime this week. ETA, WTF do they mean by "half that speed?"

I assume they mean half as fast, or twice as slow.

OK, so my 3K pace (per McMillan, based on a 3-hour marathon) is 5:41. So I do the 2-mile warmup, then I run for 30 seconds hard at 5:41 pace. Then I'm supposed to run for 30 seconds easy at "half the speed" and then continue alternating speeds for 15-20 minutes for a total of 15-20 "30-30s."So I'm "running" my easy intervals at 11:22 pace?

Seems to make more sense that you'd run 8:30s-ish. 5:41 + half of 5:41.

 

[bentley]

The new RW mentions a speed workout that I've seen before: 30/30. Do 30 seconds hard (all out); 30 seconds at half that speed (so half the distance - easy pace). Rinse, repeat for as many cycles as you can. The benefit is that during the 30 second recoveries, your heart is still working hard. I haven't done this in a number of years, but I recall it as being a real tough workout!

I saw that, too. Hoping to try it sometime this week. ETA, WTF do they mean by "half that speed?"

I assume they mean half as fast, or twice as slow.

OK, so my 3K pace (per McMillan, based on a 3-hour marathon) is 5:41. So I do the 2-mile warmup, then I run for 30 seconds hard at 5:41 pace. Then I'm supposed to run for 30 seconds easy at "half the speed" and then continue alternating speeds for 15-20 minutes for a total of 15-20 "30-30s."So I'm "running" my easy intervals at 11:22 pace?

Seems to make more sense that you'd run 8:30s-ish. 5:41 + half of 5:41.

Looks like it's a Galloway thing. See The Pace Booster workout on this page. The difference is that you're jogging instead of walking the recovery 30.

 

[BassNBrew]

The other task is going to be getting a tri bike. The used market is the only way to get one that fits my budget, but I keep hearing that a bike-fitting is almost necessary to get the right geometry. A $200 professional fitting is not in the cards, so I'm rolling the dice on buying a used bike that is a couple of years old and making it fit as best as I can. If any of you guys have any tips/recommendations, I'm all ears.

Wait until you can save up the $200 to get the fitting or beat the seller down $200 and get the fitting. Fit is so crucial to performance that it's a must. Now with that said, I'd wait until you have a couple of hundred miles in aero position before getting the fitting.

Well, I might have leaped before I looked. Bought a 2006 Kuota Kalibur today in size XL. I got it for less than I budgeted, so I think I'm going to spring for the fitting. I'm pretty sure that I won't lose any money if I have to resell it, but hopefully it will turn out to be OK with a tri shop helping me get everything set up.Your last statement interests me, BnB. I'm guessing that you recommend some experience in the aero position to get my body accustomed to it and so I can kind of feel what is right and wrong while being fitted. Is that right? If so, would it make sense to get the bike, dial it in as best as I can (given an OK knowledge of bikes), and ride it for a while before taking myself and the bike to the shop for the complete fit? Would it be a bad idea to just take myself to the shop and figure out if I made a mistake buying this bike so I can resume the hunt for the correct bike ASAP?

Correct. There's some black art involved with fittings. You don't want to be telling them that you're uncomfortable in a postion when it's more about being in a new position then the position itself.One possibility is to ask the shop if you pay for a complete fitting if they'll spend 10 minutes getting you close now and you can come back for a full fitting in a couple of weeks. I'd hate for you to ride in a position that causes injury, but I know from experience that a couple of weeks riding in TT position makes a world of difference in the comfort.

 

[pigskinliquors]

Here are a couple more shots of Feb 2001 RW cover girl Lauren Rudge

Lauren 1

Lauren 2

Lauren 3

Hammy feels slightly better, but I can still tell there's something goin on back there. So I did the chest/back/ab ripper from p90x today instead of running. Holy friggin' crap

I did the Chest/Back and Ab ripper last night as well. It was my first P90x experience = day 1 of 90. I hope to be all in, but finding time every day will be challenging. I'm kind of back at it. I got a steady 4 mile run in yesterday followed by the P90 introduction. Today I rode my bike into work (11 miles one way), and plan to ride in at least twice a week for the next few months. I'm trying to dial back my mileage (running and biking) while concentrating more on strength (thus P90, and more swimming). I'm tired of injuries, and think strength to start the year, might help prevent injury later.