Ran a 10k in June (4 Viewers)

[Reginald Cornsilks]

sho, tri

Thanks for the suggestions and tips.

I think I'll start with a tomato every morning if I keep hitting a wall after 2 miles. Tomatoes are generally higher on the glycemic index than other vegetables and do have a lot of natural sugars and carbohydrates. They also happen to be my favorite food, so win-win.

 

[sho nuff]

sho, triThanks for the suggestions and tips. I think I'll start with a tomato every morning if I keep hitting a wall after 2 miles. Tomatoes are generally higher on the glycemic index than other vegetables and do have a lot of natural sugars and carbohydrates. They also happen to be my favorite food, so win-win.

Yeah, it ends up being trial and error for sure.Tomatoes sound nasty to me...only because I can't stand them in their raw form (other than in a good salsa).

 

[gruecd]

Quiet around here. The heat must be scaring everyone away....

Had some storms roll through earlier and knock the temps down a solid 20 degrees. It was still hella humid when I headed out around 8:30, but at least I was dealing with temps in the low 70s instead of the low 90s.

Started out relatively easy, knocking out the first 6 miles in 49:11 (8:12/mile). Started picking it up towards the end, doing the last 6 miles in 46:09 (7:42/mile) and hammering home the last two miles at 7:22 and 7:18. Drank 60 ounces of fluid on the run, starting with my 20-ounce Amphipod full of G2 and refilling with water around the 5- and 10-mile marks. Overall average pace for the run was 7:57/mile.

Thinking my 11-miler tomorrow night won't be anywhere near as pleasant, with temps at 8 PM forecast in the mid- to upper-80s. Can't win 'em all.

 

[Ned]

Nice run, grue. During your runs, how does the ITBS react for you? Today was day #1 of Pfitz 18/55 and it went pretty well. I iced the hell out of my knee yesterday and it was sore, but it loosened up in the afternoon and the pain went 100% away.

I woke up at 5am to get my 8 with 4 LT and the knee was a bit tender, but not too bad. I did a few ITB stretches and felt good. First 2 miles it was a little stiff, but not bad. As I got into the 4 LT miles, it started to scream a bit (especially on the downhills). On the last LT mile it subsided back to how it felt at the beginning. On the 2 cooldown miles, the pain went away completely. I'm here at my desk right now in zero pain. WTF? I'm going to stay dilligent with the icing and stretching and play it by ear.

The 4 LT miles were @ 8:21 pace with avg HR of 170. Pfitz LT range is 159-176, so I was right on target. Very motivating to be running like this. It was 78 degrees and 89% humidity at 6am this morning.

 

[IvanKaramazov]

Well I'm new here, just trying to find what is going to work. I'm not willing to give up my diet yet but I'm also balancing that with a desire to run. My likely plan is to wait until I'm in the 30mpw range to slow re-introduce some effective carbohydrates

This is a good plan.Given the distances that you're running right now (2-3 miles at a tiime), there is no reason -- none -- to change your diet. You can run that distance on a totally empty stomach if you want, or you could do it after a massive Thanksgiving three-plater. Those distances are fine for getting/staying in shape, but they're not long enough that your diet is really going to make any difference in your ability to do them.When your mileage gets up into the 25-30 mpw range, or when some of your runs stretch out to 8-10 miles, you'll probably notice that a low-carb diet just doesn't give you the energy you need to stay on your feet. Then it's time to make a change. For now, though, if low-carb is working for you and it's what you're used to, stick with it.Just keep in mind that just about everybody in this thread is probably getting at least 50% of their daily calories from carbs. For many of us, it's probably closer to 70%. I'm not sure that the topic of low-carb diets has ever come up in this thread before, so it kind of stands out.

 

[IvanKaramazov]

Anyway, today is looking like it might be my first USDO since probably February. I'm in charge of babysitting a candidate for an open position in our department all day, culminating in a one-hour-each-way drive to the airport so he can catch a 5:00 flight. I'm bringing my bag of running stuff along so if I get some unexpected downtime I can work in a short run. Otherwise I'll have to go out after supper at some point, or just scratch it altogether. I knew this week was going to be a mess so I planned for it to be a cut-back week; missing a short run wouldn't be a big deal.

 

[Reginald Cornsilks]

Well I'm new here, just trying to find what is going to work. I'm not willing to give up my diet yet but I'm also balancing that with a desire to run. My likely plan is to wait until I'm in the 30mpw range to slow re-introduce some effective carbohydrates

This is a good plan.Given the distances that you're running right now (2-3 miles at a tiime), there is no reason -- none -- to change your diet. You can run that distance on a totally empty stomach if you want, or you could do it after a massive Thanksgiving three-plater. Those distances are fine for getting/staying in shape, but they're not long enough that your diet is really going to make any difference in your ability to do them.When your mileage gets up into the 25-30 mpw range, or when some of your runs stretch out to 8-10 miles, you'll probably notice that a low-carb diet just doesn't give you the energy you need to stay on your feet. Then it's time to make a change. For now, though, if low-carb is working for you and it's what you're used to, stick with it.Just keep in mind that just about everybody in this thread is probably getting at least 50% of their daily calories from carbs. For many of us, it's probably closer to 70%. I'm not sure that the topic of low-carb diets has ever come up in this thread before, so it kind of stands out.

Thanks Ivan - the reassurance actually helps. Appreciate it.

 

[sho nuff]

Well I'm new here, just trying to find what is going to work. I'm not willing to give up my diet yet but I'm also balancing that with a desire to run. My likely plan is to wait until I'm in the 30mpw range to slow re-introduce some effective carbohydrates

This is a good plan.Given the distances that you're running right now (2-3 miles at a tiime), there is no reason -- none -- to change your diet. You can run that distance on a totally empty stomach if you want, or you could do it after a massive Thanksgiving three-plater. Those distances are fine for getting/staying in shape, but they're not long enough that your diet is really going to make any difference in your ability to do them.When your mileage gets up into the 25-30 mpw range, or when some of your runs stretch out to 8-10 miles, you'll probably notice that a low-carb diet just doesn't give you the energy you need to stay on your feet. Then it's time to make a change. For now, though, if low-carb is working for you and it's what you're used to, stick with it.Just keep in mind that just about everybody in this thread is probably getting at least 50% of their daily calories from carbs. For many of us, it's probably closer to 70%. I'm not sure that the topic of low-carb diets has ever come up in this thread before, so it kind of stands out.

Yeah...Im probably on the lower side of what I get from carbs. But Im also not running the distances some of you are.Im not as low as Reginald is...but probably in between he and the 50% crowd.

 

[sho nuff]

Last night went 5 miles in a strange little pacing.

1st mile at 11 min to warm up. Nice and easy.

2nd mile at 10 min which Im looking at between 9:30 and 10 min as my half marathon pace.

3rd mile at 9:00 getting the legs ready for the 5k on Saturday.

4th mile at 9:30

5th at 10:20 to cool it down.

Not even sure why I did it that way...but just something to mix things up and it felt pretty good actually.

Left calf still gets a bit tight and I have some off and on soreness on my right ankle (doc said it was my peroneal tendon when this happens). Its not too bad though. I actually don't ever notice it when running, more in long car rides or sitting at my desk (the way I sit kind of flexes that ankle I think). The trip to disney I put on an old ankle brace to keep me from bending that ankle in the car.

 

[Reginald Cornsilks]

Last night went 5 miles in a strange little pacing.1st mile at 11 min to warm up. Nice and easy.2nd mile at 10 min which Im looking at between 9:30 and 10 min as my half marathon pace.3rd mile at 9:00 getting the legs ready for the 5k on Saturday.4th mile at 9:305th at 10:20 to cool it down.Not even sure why I did it that way...but just something to mix things up and it felt pretty good actually.Left calf still gets a bit tight and I have some off and on soreness on my right ankle (doc said it was my peroneal tendon when this happens). Its not too bad though. I actually don't ever notice it when running, more in long car rides or sitting at my desk (the way I sit kind of flexes that ankle I think). The trip to disney I put on an old ankle brace to keep me from bending that ankle in the car.

I like your pacing as it's closer in line with where I'm at.May I ask what you're progression was? how did you ramp up to get to a 5 mile run? How slowly? How many weeks were you running a 3 mile distance before ramping up? Or is it completely a "feel" thing?

 

[sho nuff]

Last night went 5 miles in a strange little pacing.

1st mile at 11 min to warm up. Nice and easy.

2nd mile at 10 min which Im looking at between 9:30 and 10 min as my half marathon pace.

3rd mile at 9:00 getting the legs ready for the 5k on Saturday.

4th mile at 9:30

5th at 10:20 to cool it down.

Not even sure why I did it that way...but just something to mix things up and it felt pretty good actually.

Left calf still gets a bit tight and I have some off and on soreness on my right ankle (doc said it was my peroneal tendon when this happens). Its not too bad though. I actually don't ever notice it when running, more in long car rides or sitting at my desk (the way I sit kind of flexes that ankle I think). The trip to disney I put on an old ankle brace to keep me from bending that ankle in the car.

I like your pacing as it's closer in line with where I'm at.

May I ask what you're progression was? how did you ramp up to get to a 5 mile run? How slowly? How many weeks were you running a 3 mile distance before ramping up? Or is it completely a "feel" thing?

Went too fast at first and ended up with my shin splint problem popping up. And some other calf issues.At that point I slowed it down some, taking it easier and focusing more on weight loss and 5ks.

Once I signed up for my half marathon I have modified a version of this...now I am pretty ahead of that schedule and just used it as a base. Expanded it out to 18 weeks giving me a few weeks to step back to a shorter distance or giving me an extra week to add in another mile to the long run.

I was probably doing 3-4 miles for about a month before really ramping it up.

On my pacing...my goal for the upcoming 5k Saturday is 28 or under (or to completely bust and hit the wall at some point). Basically going to go out at sub 9min/mile pace and see how long I can hold it.

My half pace will be around 9:45-10:15 min/mile Kind of a big range at this point and I will tighten that up a bit as I get closer and am sure I can come close to holding that pace over the distance. I can do it for about 5-6 miles now.

One of the good things to use is this to work up paces for different types of runs based on the goal race times.

And feel is a lot of it too...if you have been doing 3 miles for a while and at the end of a 3 mile run your feel as if your body could do more...try doing a little more.

 

[gruecd]

Been thinking about this for a while, and I'm kinda starting to feel like it's time for me to move on from this thread. A lot of the other "veterans" (wraith, 2Young, tri-man, pmb) are posting a lot less frequently or have quit posting altogether, and I just think maybe it's time to hand over the proverbial baton. I don't know if people can't relate or what, but when it gets to the point that I get zero comments on a workout and Reginald gets 20 comments about his low-carb diet (nothing personal, seriously--just an example), I just start to wonder what I'm doing. I work a full-time job and spend another 10 hours/week running and working out, so my time is valuable. I don't mind giving, but I need to feel like I'm getting something back, and to be entirely honest, I don't feel like I'm getting that from this forum right now.

Sorry to vent, but like I said, it's been on my mind for a while, and I needed to get it out. I need to think about this some more.

 

[tri-man 47]

Been thinking about this for a while, and I'm kinda starting to feel like it's time for me to move on from this thread. A lot of the other "veterans" (wraith, 2Young, tri-man, pmb) are posting a lot less frequently or have quit posting altogether, and I just think maybe it's time to hand over the proverbial baton. I don't know if people can't relate or what, but when it gets to the point that I get zero comments on a workout and Reginald gets 20 comments about his low-carb diet (nothing personal, seriously--just an example), I just start to wonder what I'm doing. I work a full-time job and spend another 10 hours/week running and working out, so my time is valuable. I don't mind giving, but I need to feel like I'm getting something back, and to be entirely honest, I don't feel like I'm getting that from this forum right now.

Sorry to vent, but like I said, it's been on my mind for a while, and I needed to get it out. I need to think about this some more.

I understand what you're saying, grue. I suppose it's natural that the support tends to flow 'down pace' to those that are newer and still learning about workouts, pacing, nutrition, etc. I know you're very active with your RW Boston dailies and your FB friends, so I'm sure it's hard to keep up with all of the groups. These things tend to have cycles, so if you feel it's time to cycle out (for a while at least), then do what's best for you.

 

[Ned]

Been thinking about this for a while, and I'm kinda starting to feel like it's time for me to move on from this thread. A lot of the other "veterans" (wraith, 2Young, tri-man, pmb) are posting a lot less frequently or have quit posting altogether, and I just think maybe it's time to hand over the proverbial baton. I don't know if people can't relate or what, but when it gets to the point that I get zero comments on a workout and Reginald gets 20 comments about his low-carb diet (nothing personal, seriously--just an example), I just start to wonder what I'm doing. I work a full-time job and spend another 10 hours/week running and working out, so my time is valuable. I don't mind giving, but I need to feel like I'm getting something back, and to be entirely honest, I don't feel like I'm getting that from this forum right now.

Sorry to vent, but like I said, it's been on my mind for a while, and I needed to get it out. I need to think about this some more.

GL, man. I've learned a ton from you over the past year and appreciate everything. I'm in the best shape of my life and a good portion of that is because of what you taught me. I wish I had something to offer, but it'd be like a little leaguer giving batting tips to Jeter. All I can do is look on in as you crank out 2x the mileage at paces that I can only muster in perfect conditions for a couple of miles.

 

[IvanKaramazov]

In fairness, gruecd, most of us aren't in a position to give you pointers. Generally when I read your workout reports, the only thing I can think of is "Dear God that guy is a beast." Sorry I can't be more constructive, but you're out of my league. Tiger Woods and some hacker might play the same course, but they're not really playing the same game.

 

[gruecd]

GL, man. I've learned a ton from you over the past year and appreciate everything. I'm in the best shape of my life and a good portion of that is because of what you taught me. I wish I had something to offer, but it'd be like a little leaguer giving batting tips to Jeter. All I can do is look on in as you crank out 2x the mileage at paces that I can only muster in perfect conditions for a couple of miles.

Thanks, Ned. It's not that I'm looking for advice; it would just be nice to get acknowledgment for a solid workout once and a while. You're actually really good at that, and I appreciate it. The thread is just turning into more of a beginners thread, which is totally cool. I'm just not sure that it's the best use of my time anymore.

 

[sho nuff]

grue...if you do step back...thanks for all the advice and your contributions to this thread.

I know us beginners take up a lot of the space and time in this one for sure.

You are a freaking beast.

 

[gruecd]

I'll still check in from time to time, but I'm gonna pare it back quite a bit. If anybody needs any advice, hit me up on Facebook. If we're not already "friends," here's a link to my page.

 

[Reginald Cornsilks]

Don't mean to crash the party with my newbie-ness.

The times you post and others have posted are so hard for me to comprehend that I couldn't possibly comment on them because they're so far out of my stratosphere. Besides, I'm in no place to offer advice or encouragement as a former 315 pound twinkie necked lineman (ETA...who can barely finish 3 miles as of today)

 

[JFT Ben]

Been thinking about this for a while, and I'm kinda starting to feel like it's time for me to move on from this thread. A lot of the other "veterans" (wraith, 2Young, tri-man, pmb) are posting a lot less frequently or have quit posting altogether, and I just think maybe it's time to hand over the proverbial baton. I don't know if people can't relate or what, but when it gets to the point that I get zero comments on a workout and Reginald gets 20 comments about his low-carb diet (nothing personal, seriously--just an example), I just start to wonder what I'm doing. I work a full-time job and spend another 10 hours/week running and working out, so my time is valuable. I don't mind giving, but I need to feel like I'm getting something back, and to be entirely honest, I don't feel like I'm getting that from this forum right now.

Sorry to vent, but like I said, it's been on my mind for a while, and I needed to get it out. I need to think about this some more.

While I don't comment or respond too frequently, I certainly LOVE reading about how both the pointy end and MOPers are doing. I think sharing and forum stuff really ebbs and flows in our lives, and if you feel you're not getting the feedback you desire, hey, no worries. I've enjoyed reading about the path you are taking and wish you the best. I've certainly come in and out of the various exercise/competetition forums as my interest in them changes or my overall goals do or the forum members do. On a positive note, sometimes it can mean RL meet-ups which are cool. As for me, I'm deciding how I want to enjoy/train this summer now that one milestone has been met. I think I'm going to change from the Middeton (WI) Haunted Hustle full marathon to a half and change my focus a bit to other activities, maybe even working towards seeing how fast I can get at shorter distances (1-mile, 5 and 10k). Good luck all!

 

[Mookie]

Does anybody else get really bad indigestion after a race? I ran a 16.5 mile trail race last weekend, which is the furthest I have ever run. I went out too fast and suffered coming home. Finished in 2:20:50, which is about 8:30 pace, but was severely dehydrated after. Weather was cool and sunny with no humidity. I had water and a gel before the race, about 30 oz of Heed during race, and another 40 oz of Heed in the 30 mins after before eating a small sandwich. Lots of H2O after that but I had a persistent stomach ache that I could not get rid of. That night despite being totally exhausted, the stomach ache was so bad it woke me up and kept me up for a couple of hours in the middle of the night. Antacids helped, but the pain lasted into the next day but was milder. I'm thinking I drank too much Heed which combined with the gel was too much sugar for my taxed system to break down. Would shifting to water exclusively help or a half and half mix? Any thoughts on how to approach the nutritional side of my next race?

 

[Ned]

Does anybody else get really bad indigestion after a race? I ran a 16.5 mile trail race last weekend, which is the furthest I have ever run. I went out too fast and suffered coming home. Finished in 2:20:50, which is about 8:30 pace, but was severely dehydrated after. Weather was cool and sunny with no humidity. I had water and a gel before the race, about 30 oz of Heed during race, and another 40 oz of Heed in the 30 mins after before eating a small sandwich. Lots of H2O after that but I had a persistent stomach ache that I could not get rid of. That night despite being totally exhausted, the stomach ache was so bad it woke me up and kept me up for a couple of hours in the middle of the night. Antacids helped, but the pain lasted into the next day but was milder. I'm thinking I drank too much Heed which combined with the gel was too much sugar for my taxed system to break down. Would shifting to water exclusively help or a half and half mix? Any thoughts on how to approach the nutritional side of my next race?

I've never had any experiences like that, but I'd be suspicious of the bolded being the cause if this was the first time you've ever felt the stomach pains.

 

[tri-man 47]

Does anybody else get really bad indigestion after a race? I ran a 16.5 mile trail race last weekend, which is the furthest I have ever run. I went out too fast and suffered coming home. Finished in 2:20:50, which is about 8:30 pace, but was severely dehydrated after. Weather was cool and sunny with no humidity. I had water and a gel before the race, about 30 oz of Heed during race, and another 40 oz of Heed in the 30 mins after before eating a small sandwich. Lots of H2O after that but I had a persistent stomach ache that I could not get rid of. That night despite being totally exhausted, the stomach ache was so bad it woke me up and kept me up for a couple of hours in the middle of the night. Antacids helped, but the pain lasted into the next day but was milder. I'm thinking I drank too much Heed which combined with the gel was too much sugar for my taxed system to break down. Would shifting to water exclusively help or a half and half mix? Any thoughts on how to approach the nutritional side of my next race?

I've never had any experiences like that, but I'd be suspicious of the bolded being the cause if this was the first time you've ever felt the stomach pains.

Yeah, if you really pushed your limits, it's no surprise that your system was really on edge. After a tough workout, I know I need something, but I have to be careful with what I take in. I prefer fluids that have protein in them - Accelerade, Muscle Milk, or the new G3. A banana often goes down well. During an event like that, don't go with just water. You can overdo that and create problems. It's good to have a sports drink and some gels/shot bloks, etc.

 

[Mookie]

Does anybody else get really bad indigestion after a race? I ran a 16.5 mile trail race last weekend, which is the furthest I have ever run. I went out too fast and suffered coming home. Finished in 2:20:50, which is about 8:30 pace, but was severely dehydrated after. Weather was cool and sunny with no humidity. I had water and a gel before the race, about 30 oz of Heed during race, and another 40 oz of Heed in the 30 mins after before eating a small sandwich. Lots of H2O after that but I had a persistent stomach ache that I could not get rid of. That night despite being totally exhausted, the stomach ache was so bad it woke me up and kept me up for a couple of hours in the middle of the night. Antacids helped, but the pain lasted into the next day but was milder. I'm thinking I drank too much Heed which combined with the gel was too much sugar for my taxed system to break down. Would shifting to water exclusively help or a half and half mix? Any thoughts on how to approach the nutritional side of my next race?

I've never had any experiences like that, but I'd be suspicious of the bolded being the cause if this was the first time you've ever felt the stomach pains.

Yeah, if you really pushed your limits, it's no surprise that your system was really on edge. After a tough workout, I know I need something, but I have to be careful with what I take in. I prefer fluids that have protein in them - Accelerade, Muscle Milk, or the new G3. A banana often goes down well. During an event like that, don't go with just water. You can overdo that and create problems. It's good to have a sports drink and some gels/shot bloks, etc.

Thanks guys. I knew I needed something because I was really gassed, but wasn't sure what. It might be that I just put too much stress on my body, and that I need to pace myself better.

 

[ThreeThousand]

Does anybody else get really bad indigestion after a race? I ran a 16.5 mile trail race last weekend, which is the furthest I have ever run. I went out too fast and suffered coming home. Finished in 2:20:50, which is about 8:30 pace, but was severely dehydrated after. Weather was cool and sunny with no humidity. I had water and a gel before the race, about 30 oz of Heed during race, and another 40 oz of Heed in the 30 mins after before eating a small sandwich. Lots of H2O after that but I had a persistent stomach ache that I could not get rid of. That night despite being totally exhausted, the stomach ache was so bad it woke me up and kept me up for a couple of hours in the middle of the night. Antacids helped, but the pain lasted into the next day but was milder. I'm thinking I drank too much Heed which combined with the gel was too much sugar for my taxed system to break down. Would shifting to water exclusively help or a half and half mix? Any thoughts on how to approach the nutritional side of my next race?

It's probably the HEED. Seriously, that is nasty stuff.

 

[The_Man]

Nice run, grue. During your runs, how does the ITBS react for you? Today was day #1 of Pfitz 18/55 and it went pretty well. I iced the hell out of my knee yesterday and it was sore, but it loosened up in the afternoon and the pain went 100% away. I woke up at 5am to get my 8 with 4 LT and the knee was a bit tender, but not too bad. I did a few ITB stretches and felt good. First 2 miles it was a little stiff, but not bad. As I got into the 4 LT miles, it started to scream a bit (especially on the downhills). On the last LT mile it subsided back to how it felt at the beginning. On the 2 cooldown miles, the pain went away completely. I'm here at my desk right now in zero pain. WTF? I'm going to stay dilligent with the icing and stretching and play it by ear. The 4 LT miles were @ 8:21 pace with avg HR of 170. Pfitz LT range is 159-176, so I was right on target. Very motivating to be running like this. It was 78 degrees and 89% humidity at 6am this morning.

Nice work, Ned. I am doing well with building my mileage base back up but took a serious look at the Pfitz 18/55 today and I think there's no way. Those mid-week runs of 11 or 12 miles just aren't going to happen for me. So I'm going to cook up my own plan based on Pfitz but with maybe 75 percent of the mileage. More like a Pfitz 18/44 or something.Grue, it's been great learning from you. You were the one who gave me the kick in the pants to try a marathon. You're a great runner and I'll keep up to date with you on FB.

 

[Reginald Cornsilks]

sho -

Picked up some of those Atkins bars today. They are "granola" with some chocolate crap on them.

However they are 18 grams of carbs in them but only 3 grams of net carbs. Thanks for mentioning these. A nice 19 carb boost should get me through every morning just fine.

 

[BassNBrew]

Been thinking about this for a while, and I'm kinda starting to feel like it's time for me to move on from this thread. A lot of the other "veterans" (wraith, 2Young, tri-man, pmb) are posting a lot less frequently or have quit posting altogether, and I just think maybe it's time to hand over the proverbial baton. I don't know if people can't relate or what, but when it gets to the point that I get zero comments on a workout and Reginald gets 20 comments about his low-carb diet (nothing personal, seriously--just an example), I just start to wonder what I'm doing. I work a full-time job and spend another 10 hours/week running and working out, so my time is valuable. I don't mind giving, but I need to feel like I'm getting something back, and to be entirely honest, I don't feel like I'm getting that from this forum right now.

Sorry to vent, but like I said, it's been on my mind for a while, and I needed to get it out. I need to think about this some more.

It's better to give than receive. That's especially true once you reach the status of "expert". If it's any consolation, you generally get 20x more comments/well wishes about your events and race reports than most other FBGs here. Heck, we even follow you live at the Boston event.

My only suggestion is if you want more feedback, provide more details. It's hard for us to relate to the paces you run, but we can relate to the details of things you see, feel, etc. along the way. As you might recall, I was pressing for details about your recent trail run.

 

[tri-man 47]

Heck, we even follow you live at the Boston event.

BTW, we never did get a report on the struggles! Those are teachable moments, too (maybe more so ...).

 

[Ned]

Heck, we even follow you live at the Boston event.

BTW, we never did get a report on the struggles! Those are teachable moments, too (maybe more so ...).

x 1000I've learned way more from my crash and burn runs vs. The 'felt like superman' runs. The_man - good to see you're still clawing back. Don't sell yourself short. What seems crazy now may not seem so once you actually get to that portion.

 

[mr. furley]

90° with 71% humidity and a heat index of 106° for my 6-mile recovery run tonight. I don't know how prosopis and you other southern dudes run in this ####. My face was so hot I felt like my head was going to explode. Brutal.

clocked 3 tonight myself. was appx 186 degrees with 200% humidity. good lord it's 45 minutes later and i am still pouring sweat

 

[IvanKaramazov]

Anyway, today is looking like it might be my first USDO since probably February. I'm in charge of babysitting a candidate for an open position in our department all day, culminating in a one-hour-each-way drive to the airport so he can catch a 5:00 flight. I'm bringing my bag of running stuff along so if I get some unexpected downtime I can work in a short run. Otherwise I'll have to go out after supper at some point, or just scratch it altogether. I knew this week was going to be a mess so I planned for it to be a cut-back week; missing a short run wouldn't be a big deal.

Our candidate decided he wanted to get to the airport a little early for some uninterrupted wireless time, so I ended up having no problem getting in a late run. Glad I brought my stuff with me this morning.The_Man -- Are the mid-week medium-long runs a problem because of time or because of recovery? I've always found that runs like that take longer than I'd like, but they're easy to bounce back from. I'm more worried about the runs with LT segments or intervals; those take me longer to recover from than any other workouts I do and it isn't close.

 

[gruecd]

It's better to give than receive. That's especially true once you reach the status of "expert".

If it's any consolation, you generally get 20x more comments/well wishes about your events and race reports than most other FBGs here. Heck, we even follow you live at the Boston event.

My only suggestion is if you want more feedback, provide more details. It's hard for us to relate to the paces you run, but we can relate to the details of things you see, feel, etc. along the way. As you might recall, I was pressing for details about your recent trail run.

All good points, BNB. I was just having a ####ty morning. You know I can't quit you guys.

 

[Darrinll40]

I'll still check in from time to time, but I'm gonna pare it back quite a bit. If anybody needs any advice, hit me up on Facebook. If we're not already "friends," here's a link to my page.

Thanks for posting your decision, you could have just stopped. Really looking forward to meeting you and the others in Kentucky, less than 3 months to go.

 

[Ned]

It's better to give than receive. That's especially true once you reach the status of "expert".

If it's any consolation, you generally get 20x more comments/well wishes about your events and race reports than most other FBGs here. Heck, we even follow you live at the Boston event.

My only suggestion is if you want more feedback, provide more details. It's hard for us to relate to the paces you run, but we can relate to the details of things you see, feel, etc. along the way. As you might recall, I was pressing for details about your recent trail run.

All good points, BNB. I was just having a ####ty morning. You know I can't quit you guys.

 

[prosopis]

Been thinking about this for a while, and I'm kinda starting to feel like it's time for me to move on from this thread. A lot of the other "veterans" (wraith, 2Young, tri-man, pmb) are posting a lot less frequently or have quit posting altogether, and I just think maybe it's time to hand over the proverbial baton. I don't know if people can't relate or what, but when it gets to the point that I get zero comments on a workout and Reginald gets 20 comments about his low-carb diet (nothing personal, seriously--just an example), I just start to wonder what I'm doing. I work a full-time job and spend another 10 hours/week running and working out, so my time is valuable. I don't mind giving, but I need to feel like I'm getting something back, and to be entirely honest, I don't feel like I'm getting that from this forum right now.

Sorry to vent, but like I said, it's been on my mind for a while, and I needed to get it out. I need to think about this some more.

I hope you dont move on. I really come here to specifically read the stuff from the veterans. I dont have much to say that is going to help anyone here as I am still trying to figure it out. I feel like the worst thing I do here is whine to much. I really try not to but I know I still do it to much. Trust me if I thought I had a comment that would help you with a work out I would be all over it. I just dont have much to contribute. I am guilty of being selfish.

 

[The_Man]

Grue's latest:7:31 for a projected 3:16:56 finish5K: 21:2110K: 21:0615K: 21:5620K: 25:2925K: 26:35He's not having the race he wanted, so this is as good a time as any to point out what a fantastic runner Grue is, and how much advice and inspiration he provides in this thread. I think sometime we take what a great runner he is for granted, to the point where he doesn't always get the recognition or shoutouts he deserves.

Grue, wait....

 

[gruecd]

He's not having the race he wanted, so this is as good a time as any to point out what a fantastic runner Grue is, and how much advice and inspiration he provides in this thread. I think sometime we take what a great runner he is for granted, to the point where he doesn't always get the recognition or shoutouts he deserves.

Grue, wait....

You have no idea how much I appreciated that comment.

 

[gruecd]

Did another 11 tonight. Temps were in the upper 80s with the dew point in the 70s when I started. Managed to crank out sub-8 pace again (7:58/mile), but now I'm #######' exhausted, and my knee/ITB are sore. Just an easy recovery run tomorrow. Thankfully.

 

[sho nuff]

sho -Picked up some of those Atkins bars today. They are "granola" with some chocolate crap on them.However they are 18 grams of carbs in them but only 3 grams of net carbs. Thanks for mentioning these. A nice 19 carb boost should get me through every morning just fine.

I picked up the granola kind today (just had some of the chocolate peanut butter...those sucked)...will try in the morning.Had myself a 25 minute ride tonight and an hour of weight training.Would have liked to have been on the bike longer but lost daylight and the bugs were terrible. Didn't wear my skull cap under my helmet (tried my new Halo headband, that thing is great for keeping sweat out of my eyes but sucked as the bugs kept getting in the helmet on my bald head...sucked).Bugs in the mouth...just all over. Was not enjoyable in some areas.Since I knew I was not going as long I pushed it a bit harder than I normally do on the bike. Felt damn good.

 

[sho nuff]

Did another 11 tonight. Temps were in the upper 80s with the dew point in the 70s when I started. Managed to crank out sub-8 pace again (7:58/mile), but now I'm #######' exhausted, and my knee/ITB are sore. Just an easy recovery run tomorrow. Thankfully.

Your easy runs are like tempo runs for me. Im ready for the fall though instead of these temps...ridiculous dew points and humidity like you are having up there.Tomorrow is supposed to be brutal. Only a little 3.5 miles for me tomorrow before the 5k on Saturday...looking forward to seeing my old high school track coach and getting in some running on my old track again.

 

[Sand]

It's better to give than receive. That's especially true once you reach the status of "expert".

If it's any consolation, you generally get 20x more comments/well wishes about your events and race reports than most other FBGs here. Heck, we even follow you live at the Boston event.

My only suggestion is if you want more feedback, provide more details. It's hard for us to relate to the paces you run, but we can relate to the details of things you see, feel, etc. along the way. As you might recall, I was pressing for details about your recent trail run.

All good points, BNB. I was just having a ####ty morning. You know I can't quit you guys.

And don't lose sight of the fact that this is pretty much the slow running season. We all have our little crosses to bear - not a soul commented on my soul crushing bike wattage numbers. And *I* at least did comment on one of your workouts lately. I matched your easiest run of the week with my hardest and called us even - well, for a day at least!

Don't mean to crash the party with my newbie-ness.

Dude, you aren't. As far as I am concerned the three most inspiring people in this thread are you, Darrin, and Grue. (Tri-man, your old-ness almost cracked the top three but just fell short ). There is room for all. Always room for someone new - new guys today are the nutcase 50mile ultra runners of next year (and we love that ####).

 

[Sand]

Does anybody else get really bad indigestion after a race? I ran a 16.5 mile trail race last weekend, which is the furthest I have ever run. I went out too fast and suffered coming home. Finished in 2:20:50, which is about 8:30 pace, but was severely dehydrated after. Weather was cool and sunny with no humidity. I had water and a gel before the race, about 30 oz of Heed during race, and another 40 oz of Heed in the 30 mins after before eating a small sandwich. Lots of H2O after that but I had a persistent stomach ache that I could not get rid of. That night despite being totally exhausted, the stomach ache was so bad it woke me up and kept me up for a couple of hours in the middle of the night. Antacids helped, but the pain lasted into the next day but was milder. I'm thinking I drank too much Heed which combined with the gel was too much sugar for my taxed system to break down. Would shifting to water exclusively help or a half and half mix? Any thoughts on how to approach the nutritional side of my next race?

I don't know if HEED has protein in it, but that can wreak havoc with lots of folks. And keep in mind that the human body can really only process about 250 calories/hour during a race like this. If you exceeded this than you can have issues. Or maybe your body just hates HEED. I find it tastes disgusting, but nutritionally can tolerate it.BTW, great race! What race was it? Have a Garmin trace of it?

 

[Darrinll40]

Did another 11 tonight. Temps were in the upper 80s with the dew point in the 70s when I started. Managed to crank out sub-8 pace again (7:58/mile), but now I'm #######' exhausted, and my knee/ITB are sore. Just an easy recovery run tomorrow. Thankfully.

Sounds like Florida weather. I managed to crank out 30 seconds of sub 8 yesterday, so I am catching you.

 

[Darrinll40]

It's better to give than receive. That's especially true once you reach the status of "expert".

If it's any consolation, you generally get 20x more comments/well wishes about your events and race reports than most other FBGs here. Heck, we even follow you live at the Boston event.

My only suggestion is if you want more feedback, provide more details. It's hard for us to relate to the paces you run, but we can relate to the details of things you see, feel, etc. along the way. As you might recall, I was pressing for details about your recent trail run.

All good points, BNB. I was just having a ####ty morning. You know I can't quit you guys.

And don't lose sight of the fact that this is pretty much the slow running season. We all have our little crosses to bear - not a soul commented on my soul crushing bike wattage numbers. And *I* at least did comment on one of your workouts lately. I matched your easiest run of the week with my hardest and called us even - well, for a day at least!

Don't mean to crash the party with my newbie-ness.

Dude, you aren't. As far as I am concerned the three most inspiring people in this thread are you, Darrin, and Grue. (Tri-man, your old-ness almost cracked the top three but just fell short ). There is room for all. Always room for someone new - new guys today are the nutcase 50mile ultra runners of next year (and we love that ####).

Besides measuring the power of a light bulb, what's a watt?

I stay away from anything else that is soul crunching, 98% humidity is enough for me.

 

[Darrinll40]

Yesterday I got in 4 more miles on the treadmill, a nice speed interval run.

Here is what I am doing on these runs, any suggestions to improve them is appreciated. 2 min at 5.5 between each speed run.

1 mile 5.5 mph warmup.

1.5 @ 6.5 mph

1 @ 7.0

:30 @ 7.5

1.5 @ 6.8

1 @ 7.3

:30 7.8

1.5 @ 7.1

1 @ 7.6

:20 @ 8.1

remaining distance, about .5 mile, at 5.5

 

[Reginald Cornsilks]

Good morning to get a run in while it was still under 70 degrees.

Right now I'm running 25:00 every other day regardless of the mileage. Next Tuesday I up it to 30:00, do that for 4 sessions then I will be tracking mileage instead.

So I started this morning with a 19 carb granola bar and a 5 hour energy (where does the running community weigh in on 5 hour energy?)

Monday was 2.22 miles in 25 minutes.

Today was 2.36 miles in 25 minutes with the following "splits"

Mile 1: 10:55 (this is the all uphill mile)

Mile 2: 10:36

Nothing ground breaking to report, I don't feel like I'm going fast enough down the hill to make up for as slow as I go up the hill is my one complaint.

 

[Ned]

He's not having the race he wanted, so this is as good a time as any to point out what a fantastic runner Grue is, and how much advice and inspiration he provides in this thread. I think sometime we take what a great runner he is for granted, to the point where he doesn't always get the recognition or shoutouts he deserves.

Grue, wait....

You have no idea how much I appreciated that comment.

That was a fun day. There had to be 5 or 6 of us watching real time. My wife thought I was an idiot, but hey. She doesn't get it. It's pretty cool how 'close' this group feels at times. Glad you had a change of heart.Are you going to be giving that foam roller a workout today? Mine should be here today and looking forward to giving it a whirl. If anything, my kids will get a kick out of watching me roll around on the floor.

 

[Reginald Cornsilks]

In exchange for the help, I uploaded the running mix I use for anyone interested.

It's different - it's U.K. Drum and Bass music which is very uptempo and very grinding electronic stuff. Absolutely perfect for running with the build ups and breakdowns. Better yet, it's all mixed together in a continuous 70 minutes so there's no break. It's intense stuff but nothing get's me going quicker.

Feel free to download if you're interest is piqued and you need a change of work out music:

-http://www.megaupload.com/?d=FR5M77A0

ETA: here's a sample of a track from the mix if you want to test drive it before downloading: http://www.youtube.com/watch?v=1xK8JL-XNrk

 

[jb1020]

Just signed up for the St. Judes half in Memphis. Anyone here making that race?

Not this year, but I did the full marathon in 2008, and I did the half last year. Nice race. You actually run through the St. Jude campus between miles 4-5. If the weather's decent, some of the kids (patients) will be out watching the race. Talk about inspirational.No major hills, but pretty much constant rollers.

That would probly get me to cry. I am a big softy for that stuff.

Yeah, I had a friend tell me about the kids/patients out cheering you on. I'm dreading it and looking forward to it. Also I just signed up for the Blues Half Marathon in Jackson, MS (hometown). Is doing 2 in 5 weeks a dumb move? I've heard mixed reviews. It seems attainable, I'm in decent shape.