Ran a 10k in June (3 Viewers)

[BassNBrew]

96 runs in 98 days. Will target a short run later this evening to get that to 97 in 98. Right now it looks like a single on Friday and a double on Saturday. Itching for some recovery and then I'll start implementing the speed workouts.

Started my tempo to lacate threshold biking class today. This should have me race ready for the Charlotte duathlon in March. Today was a "easy session" which wasn't so easy for me. Between getting back on the the tri-bike for the first time 3 weeks and not having my exact FTP nailed down it was a struggle. The 85% to 90% ramped up 5 minute intervals did me in at a 300 watt setting. had to back down to 270 for the third set and settled in at 285 for the final 10 minute 80% interval. Sandwiched this between two runs. I ran a pretty comfortable 9 min/mile pace coming off the bike which was the high point.

After getting my knee back into running shape with no pain, it acted up on the bike. Been hitting the gym hard and eating real clean. Already back down to 217 from 224.

 

[Ned]

Back in the saddle, thankfully. I haven't run since the hammy issues on Saturday and focused on some upper body/core via P90x. I went for a super easy 2.5 today to shake out the legs and see where my hammy is at. 4 days rest did my legs wonders! No twinges, aches, pains, etc. Whew. I am thinking about doing some yoga tomorrow and then doing a 4mi/8mi weekend to ease myself back into things. With the 10 miler next weekend, I don't want to press it and end up with a DNS.

 

[2Young2BBald]

10k maybe later his summer depending on how the first sprint tri this spring goes. The sprint tri is 750M swim, 15 mile bike ride, 3.1 mile run. So for the next 12 weeks, my goal is to safely be able to run a 5k. The times/cardio I'm not concerned with - the base is there from cycling. I just want to pace it properly so I don't do too much/too quick and end up hurt.

A key will be to practice 'bricks' - do some biking, then quickly change shoes and go for a run. It's a rather indescribable feeling the first couple of times you do it. You feel like you're running in place, but actually, your pace is probably quite good because the legs/hips are warmed up and coming off the fast rotation of the bike.

LOL - maybe I'm an odd bird but I've never found anything useful with a brick workout.

They are my favorite and I saw some pretty good improvements in my 5K times at the end of sprints this season that I attribute to them. They also give the opportunity to practice transitions. I did several double and triple brick workouts last year a part of the HIM program I followed. For this year, I want to focus on speed, so my thought would be to do my big day each training month (or every other week) as a double brick where I do a 12 mile ride, 3 mile run, rest for about 10 to 15 minutes and do it again, both at near max speed. The biggest triple brick day I did was 3 set of 15 bike, 3 miles ran with only transition time. The BT MI folks do a mock tri in May each year. My plan for that one would be to do a double sprint tri.

 

[prosopis]

I am a sore puppy today. I did some rowing and a heart rate program on the elyptical today. Tomorrow I rest and I will do my 8 miles Saturday.

 

[Sand]

Are you doing Powerman Alabama this year?

Prolly not. Though if you come do it I'll sign up and do it with you. I like the swim part too much. Besides, you ever done an event at Oak Mountain? Holy #### that bike course is tough. I would not relish three laps of that course.

Once you get past the big dog swimmers, even a bad swimmier won't lose huge chucks of time to the field. Here are some stats from a sprint tri last year with a 750 swim.Swim ranks - 1st 10:29, 10th 11:57, 50th 14:06, 100th 15:06, 200th 16:58, 300th 18:56, 400th 25:49Bike ranks - 1st 40:35, 10th 42:14, 50th 44:52, 100th 47:06, 200th 50:29, 300th 54:20, 400th 1:07:14Trail run ranks - 1st 17:56, 10th 19:26, 50th 21:44, 100th 23:05, 200th 25:35, 300th 28:46, 400th 39:31Difference between 50th and 300th is 4:50 on the swim, 9:28 on the bike, and 7:02 on the run. Notice the difference between 1st and 10th in all the events is 1:30. Any middle of the packer to upper quarter triathlete should be bike and run focused. Once you progress to the point that you are in the upper 10% in those disciplines, then the swim becomes the area with the biggest bang for the buck.

This is all true, but in the case of Gene I think he will get all he can out of swimming at this point with relatively little volume. He just needs to complete the swim to get to the bike.And for the record I'd go 10 flat for that 750 swim.

 

[BassNBrew]

Are you doing Powerman Alabama this year?

Prolly not. Though if you come do it I'll sign up and do it with you.

I like the swim part too much. Besides, you ever done an event at Oak Mountain? Holy #### that bike course is tough. I would not relish three laps of that course.

Once you get past the big dog swimmers, even a bad swimmier won't lose huge chucks of time to the field. Here are some stats from a sprint tri last year with a 750 swim.

Swim ranks - 1st 10:29, 10th 11:57, 50th 14:06, 100th 15:06, 200th 16:58, 300th 18:56, 400th 25:49

Bike ranks - 1st 40:35, 10th 42:14, 50th 44:52, 100th 47:06, 200th 50:29, 300th 54:20, 400th 1:07:14

Trail run ranks - 1st 17:56, 10th 19:26, 50th 21:44, 100th 23:05, 200th 25:35, 300th 28:46, 400th 39:31

Difference between 50th and 300th is 4:50 on the swim, 9:28 on the bike, and 7:02 on the run. Notice the difference between 1st and 10th in all the events is 1:30. Any middle of the packer to upper quarter triathlete should be bike and run focused. Once you progress to the point that you are in the upper 10% in those disciplines, then the swim becomes the area with the biggest bang for the buck.

This is all true, but in the case of Gene I think he will get all he can out of swimming at this point with relatively little volume. He just needs to complete the swim to get to the bike.And for the record I'd go 10 flat for that 750 swim.

One of my team members is coming down to compete in the Powerman. She mentioned the bike course was brutal. I told her I have an acquiantance from Alabama and it's definately not flat.Agree with you about the swim. My point was that he wouldn't need to spend 6 hours a week swimming for every hour biked to be competive with the middle of the pack.

Actually that was a 750 meter swim with a 200 yard run uphill through grass littered with Pricker Balls I wish they would put the mats at the beach/shore. I have no doubt you would be top ten out of the 800 entered.

 

[gruecd]

Hey, guys. Did a fast 8-miler yesterday afternoon (7:37 average pace), followed up by an easy 7-miler tonight (8:22).

Gonna play basketball tomorrow morning, run 5 tomorrow afternoon, 15 on Saturday, and another 5 on Sunday. That will get me to 53 miles for the week. Hoping for something similar next week, then I've got a week-long vacation to Mexico before "officially" starting Boston training on the 24th. I'm sure I'll run a little bit while I'm down there, but I'm basically gonna treat it as a cut-back week to get me fresh for Pfitz.

Bedtime soon for me so I can make the 4:45 wake-up call and be ballin' by 5:30. Later, dudes!

 

[gruecd]

SteelCurtain - Good luck this weekend, dude. To you I give my favorite mantra: "Get comfortable being uncomfortable."

Do work.

 

[Sand]

One of my team members is coming down to compete in the Powerman. She mentioned the bike course was brutal. I told her I have an acquiantance from Alabama and it's definately not flat.

Agree with you about the swim. My point was that he wouldn't need to spend 6 hours a week swimming for every hour biked to be competive with the middle of the pack.

Actually that was a 750 meter swim with a 200 yard run uphill through grass littered with Pricker Balls I wish they would put the mats at the beach/shore. I have no doubt you would be top ten out of the 800 entered.

Cool! The bike course is a collection of short, quite steep hills for a good bit of the way. The downhills are pretty technical. So not only are you hitting 10% grades up, but you have a hard time staying aero because you are always maneuvering. And always changing gears. I averaged 21 in my tri and thought that was a great time for me. On the flats I am much faster. The guy who won the powerman last year averaged 24 - freakin' godlike. That's unreal.If she hasn't done the course before I'd be happy to send her the Garmin file I have of it.

Yeah - I was almost equal in my hours between bike, swim, and run last year and I definitely fall on the swim heavy side of things. I *should* be heavier on running and biking, but I did that long swim last year that made me put in a lot of hours and I would overtrain the swim in any case because I like the swimming. (Now that I look at those hours I actually put in slightly more run time than anything else, which is a good thing (running is definitely my laggard of the three)).

On my end did a fast 5 miler today (7:45s). Pretty flat run. Slow 5 miler tomorrow and Saturday, and then cap the week of with a 12 miler in 35 degree freezing rain (sounds lovely). 32 miles on tap this week, prolly 35 next week.

 

[BassNBrew]

Hit the gym tonite and got in 20 minutes on the dreadmill. 6.2 miles total for the day running, roughly 25 miles biking, and 1/2 hour lifting. 97 runs down, 2 days left to go. Looks like a single tomorrow and a double on Saturday.

 

[Darrinll40]

As hard as my 2 mile run was on Sunday, the 3 miler today was that easy. I did the first mile in 10:15 then the last 2 at 9:59 each, and I felt like I was cruisin. I will know on Friday how much weight I gained over the holidays. I went in at 230.5. I am thinking it may not be too much because all my clothes still fit about the same.

3 miles last evening in just about the same time as the 3 on Tuesday.I weighed in this morning at 232, so I gained 1.5 pounds over the holidays. Hopefully i can get back to losing 2-3 pounds per week.

 

[tri-man 47]

I was thinking your long run pace sounded a little fast, but I didn't want to say anything. It might have been seen as jealousy on my part.

It didn't actually feel fast ...I didn't deliberately push the pace. I just ran comfortable and let my long legs do their thing. But given the HR data, I'll need to throttle it back a little and see if I can settle into a low 140's HR.Yoga this morning (break day before two long weekend runs). It really feels good to just take this time for yoga and stretching. Good for the body; good for the mind.

 

[Third]

Had 3 days off early in the week while down in New Orleans for the Sugar Bowl. Got out for 8 miles at a marathon pace last night and hit it without much trouble, though my legs were a little fatigued. Plan to follow that up with 6 today, 10 Saturday (39 for the week), with another 10 on Sunday.

Forecast calling for snow Sunday and Monday, though I'm sure it will be light.

 

[Workhorse]

Great article about Vibram and the minimal running craze:

http://www.boston.com/lifestyle/health/art...razy/?page=full

Hi all! It's been a while since I checked in here. Nothing much doing right now for me. Training for the Albany Half Marathon in March and shooting to break 1:37. I've had some good mid-length runs lately. All between 9 and 11 miles and between 8:00 and 8:20 pace depending on feel. Doing my shorter tempo work at 7:00 pace and some interval work at 6:30-6:45. I've hit some kind of a new speed level lately and I'm looking forward to applying that to this training cycle.

 

[FUBAR]

I need an opinion from you all. I currently have a Garmin 205, I use it every run, every bike ride, and I like it. I don't mind the bulk but I'm wondering if the 405 or another watch is substantially more beneficial and worth the $$$. I haven't gotten into heartrate training although I bought a separate monitor over a year ago - mostly haven't used it because I don't want to wear two watches.

As for training - 10 miles around the UVA campus yesterday, felt fantastic and kept a 7:35 pace despite walking for 4 minutes uphill on a slick muddy dirt road. Every mile except that one was under 7:30. I feel like these hills around here have been hugely beneficial.

 

[2Young2BBald]

I've got some questions about my heart rate and bike cadence. I feel more comfortable using a bigger gear at a lower cadence, but wonder if I am giving up some speed. To analyze this, I can comfortably run at race pace with my heart rate pegged at 162 no matter the distance (other than hills, etc). But, on the bike I cannot seem to get may heart rate above 145. For my cadence, I tend to average about 78 to 80, which I know is quite low. Would trying to increase cadence up the heart rate a bit and add speed, or would I be "burning matches" (to quote PSL) that I might want to save for the run in tris? I know a power meter would help me figure this out and I'll likely get there some day as it integrates with the Garmin 310XT. I'll be riding an hour to an hour and a half tomorrow and thought I'd mess with cadence a bit if it could make some difference. I've done trainer rides where I try to get my cadence up around the 90s, but I feel like I am burning out quick. Thoughts?

 

[SteelCurtain]

SteelCurtain - Good luck this weekend, dude. To you I give my favorite mantra: "Get comfortable being uncomfortable."

Do work.

Gruecd - Thanks for the thoughts. I'm hopeful....had the best sleep last night in a quite a long time. (That's what happens when you leave two kids 5 years old and under up north with the Grandparents!)

Did a short two mile easy jog (8:50/mile) to stretch the legs and just get the feel again. Knee was "tender". Didn't hurt, but I knew it was there. Of course, I could be obsessing over it at this point.

Hoepfully for a good run....if the body breaks down and things are bad, then I'll just try to enjoy it for what it is. I'm at Disney....if the race is going bad maybe I'll stop and get a photo with Mickey in the middle of the race!

I'll post tomorrow how the whole thing went.

Thanks again for everyone's thoughts, perspectives and encouragement.

Less than 18 hours until my first marathon!!!!!

 

[prosopis]

SteelCurtain - Good luck this weekend, dude. To you I give my favorite mantra: "Get comfortable being uncomfortable."

Do work.

Grued - Thanks for the thoughts. I'm hopeful....had the best sleep last night in a quite a long time. (That's what happens when you leave two kids 5 years old and under up north with the Grandparents!)

Did a short two mile easy jog (8:50/mile) to stretch the legs and just get the feel again. Knee was "tender". Didn't hurt, but I knew it was there. Of course, I could be obsessing over it at this point.

Hoepfully for a good run....if the body breaks down and things are bad, then I'll just try to enjoy it for what it is. I'm at Disney....if the race is going bad maybe I'll stop and get a photo with Mickey in the middle of the race!

I'll post tomorrow how the whole thing went.

Thanks again for everyone's thoughts, perspectives and encouragement.

Less than 18 hours until my first marathon!!!!!

Looking forward to your report. Our first of 2011!!!Go get em.

 

[FUBAR]

Good luck Steel! My sister-in-law is running her first marathon there as well. If you see a thin, blond, attractive 22 year old - keep your damn hands off her!

 

[2Young2BBald]

SteelCurtain - Good luck this weekend, dude. To you I give my favorite mantra: "Get comfortable being uncomfortable."

Do work.

Gruecd - Thanks for the thoughts. I'm hopeful....had the best sleep last night in a quite a long time. (That's what happens when you leave two kids 5 years old and under up north with the Grandparents!)

Did a short two mile easy jog (8:50/mile) to stretch the legs and just get the feel again. Knee was "tender". Didn't hurt, but I knew it was there. Of course, I could be obsessing over it at this point.

Hoepfully for a good run....if the body breaks down and things are bad, then I'll just try to enjoy it for what it is. I'm at Disney....if the race is going bad maybe I'll stop and get a photo with Mickey in the middle of the race!

I'll post tomorrow how the whole thing went.

Thanks again for everyone's thoughts, perspectives and encouragement.

Less than 18 hours until my first marathon!!!!!

This just reminded me of something!!!! Right as you come though the gate of Cinderella's Castle, after the Tomorrowland loop, there is a photographer there. I didn't know it and looked like a dork in what would have otherwise been a kick ### race photo. My wife saw it coming and it was a very cool shot of her. Just some course knowledge. Go get'em tomorrow and have fun. If they are doing the Downtown Disney party tomorrow, go take it in if you can. It was all that much, but I had a chance to chat things up with a few people who did the Goofy Challenge. More "course" knowledge, they drink stations they had set up there only took cash. Didn't want you to miss the chance to have a well deserved post race beer or 3.

 

[Genedoc]

I've got some questions about my heart rate and bike cadence. I feel more comfortable using a bigger gear at a lower cadence, but wonder if I am giving up some speed. To analyze this, I can comfortably run at race pace with my heart rate pegged at 162 no matter the distance (other than hills, etc). But, on the bike I cannot seem to get may heart rate above 145. For my cadence, I tend to average about 78 to 80, which I know is quite low. Would trying to increase cadence up the heart rate a bit and add speed, or would I be "burning matches" (to quote PSL) that I might want to save for the run in tris? I know a power meter would help me figure this out and I'll likely get there some day as it integrates with the Garmin 310XT. I'll be riding an hour to an hour and a half tomorrow and thought I'd mess with cadence a bit if it could make some difference. I've done trainer rides where I try to get my cadence up around the 90s, but I feel like I am burning out quick. Thoughts?

When I first started riding, my riding partner was a very accomplished cyclist. He strongly encouraged me to get accustomed to spinning and not pushing. You can spin just about indefinitely, pushing fatigues your leg muscles. It was awkward at first, but once I got the hang of it, I got it. Once your comfortable moving the pedals rapidly, you can dial up the gearing slowly to increase speed. Remember, I've never done a tri and am planning my first, but I've biked a fair amount and got great results by learning the feel of a high cadence.

 

[Sand]

I've got some questions about my heart rate and bike cadence. I feel more comfortable using a bigger gear at a lower cadence, but wonder if I am giving up some speed. To analyze this, I can comfortably run at race pace with my heart rate pegged at 162 no matter the distance (other than hills, etc). But, on the bike I cannot seem to get may heart rate above 145. For my cadence, I tend to average about 78 to 80, which I know is quite low. Would trying to increase cadence up the heart rate a bit and add speed, or would I be "burning matches" (to quote PSL) that I might want to save for the run in tris? I know a power meter would help me figure this out and I'll likely get there some day as it integrates with the Garmin 310XT. I'll be riding an hour to an hour and a half tomorrow and thought I'd mess with cadence a bit if it could make some difference. I've done trainer rides where I try to get my cadence up around the 90s, but I feel like I am burning out quick. Thoughts?

I wonder about your heart rate more than your cadence. Cadence is self-selecting for the most part. I would develop the capability to be comfortable at 100 cadence, say, just so that you know if you like it or not. Being able to spin up like that on command is a useful skill to have.I don't understand why you can't get a high heart rate on the bike, though. In group rides I can hit some stupidly high heart rates - very close to what I can produce in a 5k race.Just because you like a low cadence doesn't mean much, though. Bert Grabsch has won a couple world TT championships with a ~60 cadence.------SteelCurtain - Go get 'em! Have a great race!------On my end ran a good 8 miler this morning. I was planning on 5. When I swung around to my house I looked down and I had run 7. Whoops. Thinking quick I realized that would give me 29 miles for the week. Screw that - got that extra mile done for an even 30 this week. I'm a bit worried that this volume is enough for the race in February and what I hope I can do - I guess we'll see.

 

[2Young2BBald]

I've got some questions about my heart rate and bike cadence. I feel more comfortable using a bigger gear at a lower cadence, but wonder if I am giving up some speed. To analyze this, I can comfortably run at race pace with my heart rate pegged at 162 no matter the distance (other than hills, etc). But, on the bike I cannot seem to get may heart rate above 145. For my cadence, I tend to average about 78 to 80, which I know is quite low. Would trying to increase cadence up the heart rate a bit and add speed, or would I be "burning matches" (to quote PSL) that I might want to save for the run in tris? I know a power meter would help me figure this out and I'll likely get there some day as it integrates with the Garmin 310XT. I'll be riding an hour to an hour and a half tomorrow and thought I'd mess with cadence a bit if it could make some difference. I've done trainer rides where I try to get my cadence up around the 90s, but I feel like I am burning out quick. Thoughts?

I wonder about your heart rate more than your cadence. Cadence is self-selecting for the most part. I would develop the capability to be comfortable at 100 cadence, say, just so that you know if you like it or not. Being able to spin up like that on command is a useful skill to have.

Thats the thing, I know I can generate and carry decent speed. Racing, I've averaged just under 23 MPH for a 13 mile sprint leg, 21 MPH for an Oly distance and 19.9 MPH for the 56 mile HIM distance. That is what has me wondering if I can crank it up a bit, can I see more speed.

 

[gruecd]

Whassup, studs (and you, too, tri-man)? Braved the cold and wind for my 15 this morning. Met a buddy at 7 AM to run 6 and then joined the running club's group run for another 9. Overall average was 7:52. It was pretty cold out, but I still somehow managed to wear too many clothes, and I was getting pretty hot towards the end. Still, glad to have it done.

Came home, made myself some waffles, and now I'm just chilling until tonight, when I'm getting together with a bunch of friends to celebrate my 34th birthday on Monday. The DJ at the bar is a friend of mine, and I convinced them to have a 90s night tonight, so I'm looking forward to stuff like "Rump Shaker," "O.P.P.," and "California Love." My friend's birthday was on NYE, so we're celebrating hers tonight, too. Between us, we should have lots of people there. Should be awesome!

At some point tomorrow (likely late), I'll run an easy 5 before settling in to watch the Packers whoop the Eagles. Sports Illustrated did pick them to face the Pats in the Super Bowl, you know!!!

 

[Sand]

I've got some questions about my heart rate and bike cadence. I feel more comfortable using a bigger gear at a lower cadence, but wonder if I am giving up some speed. To analyze this, I can comfortably run at race pace with my heart rate pegged at 162 no matter the distance (other than hills, etc). But, on the bike I cannot seem to get may heart rate above 145. For my cadence, I tend to average about 78 to 80, which I know is quite low. Would trying to increase cadence up the heart rate a bit and add speed, or would I be "burning matches" (to quote PSL) that I might want to save for the run in tris? I know a power meter would help me figure this out and I'll likely get there some day as it integrates with the Garmin 310XT. I'll be riding an hour to an hour and a half tomorrow and thought I'd mess with cadence a bit if it could make some difference. I've done trainer rides where I try to get my cadence up around the 90s, but I feel like I am burning out quick. Thoughts?

I wonder about your heart rate more than your cadence. Cadence is self-selecting for the most part. I would develop the capability to be comfortable at 100 cadence, say, just so that you know if you like it or not. Being able to spin up like that on command is a useful skill to have.

Thats the thing, I know I can generate and carry decent speed. Racing, I've averaged just under 23 MPH for a 13 mile sprint leg, 21 MPH for an Oly distance and 19.9 MPH for the 56 mile HIM distance. That is what has me wondering if I can crank it up a bit, can I see more speed.

When you crank it up what gives out first - legs or lungs?

 

[Sand]

At some point tomorrow (likely late), I'll run an easy 5 before settling in to watch the Packers whoop the Eagles. Sports Illustrated did pick them to face the Pats in the Super Bowl, you know!!!

If GB does beat Philly I give them very little chance to beat Atlanta in Atlanta. Though I do hope that happens because that means the Saints don't have to try and make it two in a row against the dirty birds at their place.

 

[2Young2BBald]

I've got some questions about my heart rate and bike cadence. I feel more comfortable using a bigger gear at a lower cadence, but wonder if I am giving up some speed. To analyze this, I can comfortably run at race pace with my heart rate pegged at 162 no matter the distance (other than hills, etc). But, on the bike I cannot seem to get may heart rate above 145. For my cadence, I tend to average about 78 to 80, which I know is quite low. Would trying to increase cadence up the heart rate a bit and add speed, or would I be "burning matches" (to quote PSL) that I might want to save for the run in tris? I know a power meter would help me figure this out and I'll likely get there some day as it integrates with the Garmin 310XT. I'll be riding an hour to an hour and a half tomorrow and thought I'd mess with cadence a bit if it could make some difference. I've done trainer rides where I try to get my cadence up around the 90s, but I feel like I am burning out quick. Thoughts?

I wonder about your heart rate more than your cadence. Cadence is self-selecting for the most part. I would develop the capability to be comfortable at 100 cadence, say, just so that you know if you like it or not. Being able to spin up like that on command is a useful skill to have.

Thats the thing, I know I can generate and carry decent speed. Racing, I've averaged just under 23 MPH for a 13 mile sprint leg, 21 MPH for an Oly distance and 19.9 MPH for the 56 mile HIM distance. That is what has me wondering if I can crank it up a bit, can I see more speed.

When you crank it up what gives out first - legs or lungs?

Legs for sure. I can come out of the swim almost anerobic and back my breathing down quick. Are you thinking its a strength thing? Would more spinning help?

 

[Ned]

Go get some Steel!!

I got my first 'real' run in since the hammy issue last week and felt pretty good. 4 icy miles with some tight legs. Friggin' Yoga kicked my butt Shooting for 8 tomorrow.

 

[bentley]

Go get some Steel!!I got my first 'real' run in since the hammy issue last week and felt pretty good. 4 icy miles with some tight legs. Friggin' Yoga kicked my butt Shooting for 8 tomorrow.

I'm also shooting for 8 tomorrow. Will cap off my first 20+ mile week in quite a while.

 

[prosopis]

I got my eight in today. It was great.

I do think I will repeat this past weeks training. I really want to do better on the speed work I did last Wednesday.

 

[SteelCurtain]

Good luck Steel! My sister-in-law is running her first marathon there as well. If you see a thin, blond, attractive 22 year old - keep your damn hands off her!

Hmmm....... PS Don't tell my wife!

 

[SteelCurtain]

SteelCurtain - Good luck this weekend, dude. To you I give my favorite mantra: "Get comfortable being uncomfortable."

Do work.

Gruecd - Thanks for the thoughts. I'm hopeful....had the best sleep last night in a quite a long time. (That's what happens when you leave two kids 5 years old and under up north with the Grandparents!)

Did a short two mile easy jog (8:50/mile) to stretch the legs and just get the feel again. Knee was "tender". Didn't hurt, but I knew it was there. Of course, I could be obsessing over it at this point.

Hoepfully for a good run....if the body breaks down and things are bad, then I'll just try to enjoy it for what it is. I'm at Disney....if the race is going bad maybe I'll stop and get a photo with Mickey in the middle of the race!

I'll post tomorrow how the whole thing went.

Thanks again for everyone's thoughts, perspectives and encouragement.

Less than 18 hours until my first marathon!!!!!

This just reminded me of something!!!! Right as you come though the gate of Cinderella's Castle, after the Tomorrowland loop, there is a photographer there. I didn't know it and looked like a dork in what would have otherwise been a kick ### race photo. My wife saw it coming and it was a very cool shot of her. Just some course knowledge. Go get'em tomorrow and have fun. If they are doing the Downtown Disney party tomorrow, go take it in if you can. It was all that much, but I had a chance to chat things up with a few people who did the Goofy Challenge. More "course" knowledge, they drink stations they had set up there only took cash. Didn't want you to miss the chance to have a well deserved post race beer or 3.

Ok. I'm scrapping any time goals....my new goal is to look so good coming out of the Castle that they put me on the cover of the Disney marathon website for next year!

Seriously, thanks for the thought. I'll try to remember....that's still pretty early (mile 10ish) so I should remember. Thanks again.

 

[BassNBrew]

I've got some questions about my heart rate and bike cadence. I feel more comfortable using a bigger gear at a lower cadence, but wonder if I am giving up some speed. To analyze this, I can comfortably run at race pace with my heart rate pegged at 162 no matter the distance (other than hills, etc). But, on the bike I cannot seem to get may heart rate above 145. For my cadence, I tend to average about 78 to 80, which I know is quite low. Would trying to increase cadence up the heart rate a bit and add speed, or would I be "burning matches" (to quote PSL) that I might want to save for the run in tris? I know a power meter would help me figure this out and I'll likely get there some day as it integrates with the Garmin 310XT. I'll be riding an hour to an hour and a half tomorrow and thought I'd mess with cadence a bit if it could make some difference. I've done trainer rides where I try to get my cadence up around the 90s, but I feel like I am burning out quick. Thoughts?

I wonder about your heart rate more than your cadence. Cadence is self-selecting for the most part. I would develop the capability to be comfortable at 100 cadence, say, just so that you know if you like it or not. Being able to spin up like that on command is a useful skill to have.

Thats the thing, I know I can generate and carry decent speed. Racing, I've averaged just under 23 MPH for a 13 mile sprint leg, 21 MPH for an Oly distance and 19.9 MPH for the 56 mile HIM distance. That is what has me wondering if I can crank it up a bit, can I see more speed.

When you crank it up what gives out first - legs or lungs?

Legs for sure. I can come out of the swim almost anerobic and back my breathing down quick. Are you thinking its a strength thing? Would more spinning help?

It really all comes down to watts. At what cadence can you push the must watts w/o blowing up. I've messed around with this time and time again and I push more watts at a lower heart rate around 70 rpm. That's just me though (and probably why they call me the diesel). The smaller women on my team ride at 100+ cadence and are comfortable there. That being said, I'm sure a higher cadence would help me in the run on tris.Regarding your hr, there's no reason why you shouldn't be riding at or above what you run at. You're just going to have to dig in a do it regardless of the cadence. Interval training is the ticket. Since it's training, it doesn't matter if you blow your legs up.

 

[bentley]

BNB - I've seen the 100 runs in 100 days updates, and I've never asked why. What's the goal here?

 

[Sand]

I wonder about your heart rate more than your cadence. Cadence is self-selecting for the most part. I would develop the capability to be comfortable at 100 cadence, say, just so that you know if you like it or not. Being able to spin up like that on command is a useful skill to have.

Thats the thing, I know I can generate and carry decent speed. Racing, I've averaged just under 23 MPH for a 13 mile sprint leg, 21 MPH for an Oly distance and 19.9 MPH for the 56 mile HIM distance. That is what has me wondering if I can crank it up a bit, can I see more speed.

When you crank it up what gives out first - legs or lungs?

Legs for sure. I can come out of the swim almost anerobic and back my breathing down quick. Are you thinking its a strength thing? Would more spinning help?

It really all comes down to watts. At what cadence can you push the must watts w/o blowing up. I've messed around with this time and time again and I push more watts at a lower heart rate around 70 rpm. That's just me though (and probably why they call me the diesel). The smaller women on my team ride at 100+ cadence and are comfortable there. That being said, I'm sure a higher cadence would help me in the run on tris.Regarding your hr, there's no reason why you shouldn't be riding at or above what you run at. You're just going to have to dig in a do it regardless of the cadence. Interval training is the ticket. Since it's training, it doesn't matter if you blow your legs up.

On the other hand I ride my best at pretty high rpms. My last TT was at an average of 97rpm. I would definitely try out a 90rpm hard ride to see if you can get more speed out of yourself than at 80. You may be putting out too much torque and burning your legs before your lungs. A higher rpm may lead to higher sustainable power. Only one way to find out!

 

[2Young2BBald]

Thanks BNB & Sand!!! Final question, would I test the higher RPMs at set of 15 minute sprints, or try and do it all in a 1/2 hour straight set (or until my legs give out)?

 

[BassNBrew]

BNB & Sand, thanks!!!! I exceed the # of quote boxes, but have one more question. Is 30 minutes a decent time frame to test this if I am looking at mostly sprints this year? Or, should I do something like a warm up of 10 minutes, up the cadence to 90+ rpms for 15 and the repeat?

I'm a little unclear about your question.My warm up for a TT is 45 minutes long. It includes superspins at 110-120 rpm and a couple of 2 minute efforts at race pace. You'll definately want a 15 minute warm up with hard efforts before any type of test or interval workout.Without a power meter you've got quite a task. The other issue is that you don't have any HR history in zone 4. You'll need to find a relative flat route free of stop lights on a non-windy day to do any comparitive testing. I think 5-10 minute intervals would be long enough to give you some good insight. You'll need to ride to a specific hr too.

 

[BassNBrew]

BNB - I've seen the 100 runs in 100 days updates, and I've never asked why. What's the goal here?

Build a massive base (at least massive to me) and be prepared for quality workouts in the early season. Weight and fitness maintance over the winter. To keep me from blowing off runs do to work, weather, holidays, etc. Pretty much all of these have been met. I honestly doubt if I would have in 40 runs during this time frame if it wasn't for this program.Other benefits I've seen but didn't expect are improving my 5k time by 40 secs and pr'd my 1/2 marathon time (in training) by well over 10 minutes. Also my bike functional threshold power is near last year's in season peak on 1-2 rides per week during this timeframe.My 100th run is slated for about an hour from now. Today is day 100. Will be taking some time off to shove snow the next couple of days. My rental home had 25" of snow Thru-Fri. They were expecting another 4-8" today and there's a strom coming tomorrow night..."Expect a widespread, significant snow event but we'll not venture a specific snow total forecast until Sunday." That means 6" to 24"

 

[tri-man 47]

Good luck Steel! My sister-in-law is running her first marathon there as well. If you see a thin, blond, attractive 22 year old - keep your damn hands off her!

...but DO get her race number. You might not be aware of the thread's expectations for racers to come back with some, uh, race data. I hope you stay healthy enough for the entire race!Workhorse, FUBAR (and as always, gruecd) - dang, boys, you're cranking some fast times! (but a :finger: to gruecd nonetheless ).2Young - do ever practice some one-legged pedaling to develop a smooth, circular flow? I like a high cadence, but I believe a key to that is have a really smooth rhythm, which I've not yet mastered.--10 mile tempo run today, though it timed out at 8:26/mi. I was on a gravel trail that I expected to be pretty clear after the recent thaw. I was wrong, and I hadn't brought along my new Yak Trax. So I was slip-sliding away through lots of it ...not to mention 15 degrees and a wind chill near 0. The plan is for a long, slow run of about 16 miles on Sunday morning.gruecd, do you find your tempo runs, in general, to be slower in the cold temps?

 

[Darrinll40]

I got in 4 miles yesterday, but the last half mile was real hard. I increased one of my short runs a mile this week bringing my weekly totals up to 12 miles. I decided that I am going to keep it right there until I get down to 220 pounds.

 

[2Young2BBald]

35 mile group trainer ride (Trainer-Fest) this morning. Tried to maintain a higher cadence as discussed yesterday. Probably averaged around 88 RPM for most of the ride and saw a slight elevation in my HR from the low 140s to about 145, but no where near the 160 I am typically an on the run.

 

[tri-man 47]

16 mile run - 8:55/mi, 143 HR. Cold temps, but little wind and morning sun was out, so it was actually semi-comfortable. But man, I can feel it. 49 miles for the week.

Waitin' for the Disney report!!!

 

[Ned]

16 mile run - 8:55/mi, 143 HR. Cold temps, but little wind and morning sun was out, so it was actually semi-comfortable. But man, I can feel it. 49 miles for the week.Waitin' for the Disney report!!!

Awesome work! You went twice as far and at a faster pace than me today. Did 8 @ ~9:15 avg in some wicked wind and had to work much harder for it than I would've liked. But I'm glad I got the miles in. I don't know if it's really possible, but my legs feel better now than they did earlier this morning prior to the run. It was almost therapeutic.On a side note I finally got to the local running store and got fitted for some real running shoes. I came away really impressed with the guy who helped me. His apparent knowledge with fitting and the different factors of each shoe was impressive. I have a semi-high arch that's apparently pretty stiff, but when watching me walk in my socks and inspecting my current shoes, he put me in a neutral shoe. Ended up with the Asics Gel-Cumulus 12. Looking forward to running in these to see how they compared to my cheap addidas.

 

[Sand]

16 mile run - 8:55/mi, 143 HR. Cold temps, but little wind and morning sun was out, so it was actually semi-comfortable. But man, I can feel it. 49 miles for the week.

Waitin' for the Disney report!!!

Awesome work! You went twice as far and at a faster pace than me today. Did 8 @ ~9:15 avg in some wicked wind and had to work much harder for it than I would've liked. But I'm glad I got the miles in. I don't know if it's really possible, but my legs feel better now than they did earlier this morning prior to the run. It was almost therapeutic.On a side note I finally got to the local running store and got fitted for some real running shoes. I came away really impressed with the guy who helped me. His apparent knowledge with fitting and the different factors of each shoe was impressive. I have a semi-high arch that's apparently pretty stiff, but when watching me walk in my socks and inspecting my current shoes, he put me in a neutral shoe. Ended up with the Asics Gel-Cumulus 12. Looking forward to running in these to see how they compared to my cheap addidas.

They will probably be much better than what you are wearing. On my end I did 12 miles at 8:12/mile at lunchtime. That makes 20 miles this weekend - by far my highest 2 day total ever. The temperature was at 32 the whole way - not too much wind so it wasn't too bad. It started snowing and sleeting as I came in - made it just in time before our nasty winter weather rolls in. I am expecting at least a 3 day weekend due to this storm.

I should have gone another 4 just to tweak tri-man. Missed my chance. Like tri-man I am feeling it. Legs and lower adbominals near my hips really suffered.

Looking forward to SteelCurtain's report. Do we know his name/number so we can look up his results?

 

[gruecd]

gruecd, do you find your tempo runs, in general, to be slower in the cold temps?

It's not so much a function of the cold, but rather the added "bulk" from the extra clothes that I'm wearing and the generally bad footing during the winter. That being said, despite my well-documented disdain for treadmills, I tend to move my winter speedwork indoors.Oh, and keep your stupid fingers to yourself, ok?

 

[SteelCurtain]

As many of you know, I was competing in my first marathon today.

In terms of my training, I felt I hit a peak around Thanksgiving. My training runs in December were not good. I think I was burning out from running (began training in June seriously for a half marathon held in October….and haven’t stopped.) When I started training in June, I had never run more than 11 miles. The number of times I had run more than 8 miles I could count on one hand.

In addition, my body started to respond negatively near the end of my training for this marathon. My IT band was seriously inflamed and caused significant pain for me. I had to shut down running for 9 days before the marathon and I didn’t do more than 4 miles in a training run in over 2 weeks before the marathon. Not exactly how you want to end your training going into your first marathon!

I went into this marathon thinking that a 3:45 marathon is probably about the best I can expect….of course, not knowing how my IT band would impact my knee, in my head, I was praying it wasn’t a complete disaster and be north of 4 hours.

I was placed in the first wave of runners based on my previous results. I was happy that I wouldn’t have to dodge and weave around slower runners often at the beginning. I had decided to try to do an 8 minute mile for the first half and see how it felt. My first mile was 9:20. This was primarily because of a lot of runners at the beginning that were still running slower than I would have liked. By mile five, I had gotten my average pace to near 8 minute miles. The race started at 5:35 a.m. so I was still running in the dark with 17,000 of my closest friends.

Miles 2-3 were run through EPCOT park.

By mile 9, I was starving. Not a good sign in a 26 mile race! It was surprising as I had run 9 miles many times in my trainings and never had this issue. In addition, I ate a lot (for a prerace breakfast) this morning. I was shocked to say the least.

Mile 10 was run through Magic Kingdom which included a run up Main Street and I ran through Cinderella’s castle.

Fortunately, I came across some bananas so I grabbed one and ate it through most of mile 11. Which helped calm my stomach that was feeling empty.

I was able to see wife on mile 12 who gave me some cheers and my sunglasses as the sun was now peeking out over the horizon. (She apparently saw me at mile 4 and 9 but I missed her as there were too many spectators and noise for me to see/hear her.)

I got to the half way point (13.1 miles) in 1 hour 46 minutes which put my at a 8:05 pace. Not bad all things considering.

Mile 14-16 were somewhat tough for me. I’m not sure why but I felt myself struggling to stay focused and keep my pace. It was a barren section of the course, but it was no more barren than what my training runs consisted of.

Mile 16-17 where through Animal Kingdom. I seemed to get a second wind here and found a running partner who I ran with for a couple miles before we got separated at a water stop (I stopped….they didn’t.)

Miles 18-22 were okay for me. I knew I was in uncharted water here (my longest training run was just over 18 miles – did it three times) – however, I felt okay. Of course, I had an energy goo at mile 19, so perhaps that helped?

Mile 23 was in Hollywood Studios. At this point, I don’t know if I hit the proverbial wall….but I was tired. My calves were sore and I was beat. For the rest of the race, I struggled and was running around 8:45 to 9 minute miles. I really felt that my lack of training at the end contributed here (perhaps that’s just me making excuses, but I felt that way.) Perhaps it was because the exhaustion and the stiffness in my calves came so suddenly…..hence the “wall”? But my wall wasn’t nearly as bad as others who were walking and some had stopped at the 25+ mile mark to stretch. I was pleased as I didn’t stop running at all throughout the entire race (with the exception of a few of the water stops to drink my water/Gatorade.)

Mile 25 was back through EPCOT (essentially running around the world in the park.) Mile 26 was fun to finish in front of thousands and thousands of fans.

Regardless, I grinded through it to the end to finish my first marathon at 3 hours 39 minutes! YES! This ended being an 8:22 per mile pace.

Doing a marathon was something I had always wanted to do….and I’m really pleased I did. It was a challenge (particularly the training – especially in the winter in the dark.) I also can imagine there will be a future marathon at some point. I also don’t think a 3 hour 30 minute marathon is out of the question. But for now…..my body is ready for a break. And I plan on giving it a break.

Looking at the Disney marathon – I think it’s a great marathon to make it your first marathon. First, the course is super flat. What makes it stand out is that Disney makes sure that you are constantly entertained. Whether it be band, cheerleaders, characters, guys on a trampoline, accordion players, piano players, night club singer, the parks, etc, etc, etc. Also, the culture is not super competitive. So, you really can enjoy it and work on finishing to the best of your ability. The negative is that it is in January so your longest training runs will take place in the winter when the days are the shortest.

Special thanks to all the FBG’s who have inspired me and helped me deal with my training questions and my injury issues. I really appreciate it and hope that someday we can run together in a race.

 

[Sand]

Regardless, I grinded through it to the end to finish my first marathon at 3 hours 39 minutes! YES! This ended being an 8:22 per mile pace.

Damn, dude. That is one heck of a first marathon effort.What kind of shorter race effort were you doing - 5k, 10k, etc. before this?

 

[tri-man 47]

Regardless, I grinded through it to the end to finish my first marathon at 3 hours 39 minutes! YES! This ended being an 8:22 per mile pace.

Damn, dude. That is one heck of a first marathon effort.What kind of shorter race effort were you doing - 5k, 10k, etc. before this?

Awesome, just awesome!!! So glad you could stay injury-free during the race. :(

 

[bentley]

Awesome race and great report. Thanks!

 

[prosopis]

Regardless, I grinded through it to the end to finish my first marathon at 3 hours 39 minutes! YES! This ended being an 8:22 per mile pace.

Wow, that is fantastic !!!!!!!!!!!Congrats