Ran a 10k in June (6 Viewers)

[SteelCurtain]

Whassup, running peeps?

Bounced back from Thursday night's craptastic LT effort with a really strong 17-miler today. Hooked up with a couple of buddies of mine (one of whom is a 2:36 marathoner) and headed out around 8 AM. It wasn't really a MP run, but I wanted to be on the faster end of the 7:23-8:23 pace range that McMillan prescribes for a 2:59:59 marathon, and that's exactly what we did. Averaged 7:22, with miles 5-13 all between 6:51-7:09. It wasn't as warm out there as it has been (low 70s), but it's still pretty humid. All-in-all, very happy with this run.

Oh, and all of this after being out until about 12:30 and not getting to sleep until well after 1:00. I'm convinced that I run better after a night of drinking beer.

Ned - Great job on the long run this morning!

tri-man - Good luck with that shoulder.

Gruecd - I think I read that what you did two nights ago has more impact on your athletic performance. i.e., a Sunday run is impacted more by your Friday night activities/sleep/etc than your Saturday night activities/sleep/etc. Don't have a source but I've heard that also about food before a marathon.

So, obviously it was a quick run for you but was it a slower run for the guy who runs a 2:36 marathon and he has to go run a quick 17 next weekend to make up for it?

Regardless, your nuts with your pacing. Great job!

 

[Sand]

Craptastic morning. Started off pretty good - took out the new road bike for a 65 mile ride. This was an organized ride - a couple hundred bikers out there. All was well until about mile twenty when I found out the hard way that the brake pads on my bike were woefully inadequate. A steep downhill took a sharp left and despite having two handfuls of brake I didn't make the curve. I did at least manage to slow down from 40 to ~20 before eating it. Slid out when my wheels hit the gravel at the edge. Good news - bike is fine (and it rode well and was quite comfortable). I scraped myself up and tore up some shorts and gloves. Left hand hurts pretty bad - couple deep scrapes and jammed one finger pretty bad. My head never hit the pavement (essentially I laid the bike down).

Bad news - I had to ride the 20 miles back to get to the car. That sucked.

I guess no swimming for the week. And new brake pads will be on the bike ASAP.

 

[IvanKaramazov]

gruecd -- That's a sick week under any circumstances, even moreso given the weather earlier.

Sand -- Yikes. One nice thing about running is that if you try something new on race day, the worst thing that could happen is you get a blister or a bad case of the trots. Try something new on the day of an organized ride and you end up ditching your bike at 20 mph and have to ride an hour to get back home to patch yourself up. I guess there are some sports out there with an even more extreme downside to experimentation (skydiving, bullfighting), but still.

_________________

Got in a nice interval workout(7 w/ 5 x 800) on the track this morning. I don't normally post a lot of statistical details, but I haven't done intervals in a really long time -- two years probably -- so I'll make an exception this time in case anything jumps out.

2.03 miles in 20:00 (warmup)

0.51 mi in 3:41

0.27 mi in 2:50

0.50 mi in 3:40

0.27 mi in 2:57

0.51 mi in 3:41

0.28 mi in 2:57

0.52 mi in 3:39

0.27 mi in 2:49

0.52 mi in 3:36

1.32 mi in 12:56 (cooldown)

In simpler form, my interval paces were 7:16, 7:16, 7:12, 7:03, 6:53. That last one was too fast and tells me that I could have added a sixth repeat if I had wanted to. Or it could tell me that I did the first few too slow, but I was going for 5K pace, and ~7:15 is about right. Anyway, this workout was hard but not as tough as I thought it might have been.

 

[gruecd]

Gruecd - I think I read that what you did two nights ago has more impact on your athletic performance. i.e., a Sunday run is impacted more by your Friday night activities/sleep/etc than your Saturday night activities/sleep/etc. Don't have a source but I've heard that also about food before a marathon.

That's 100% correct. I tell people that all the time.

Regardless, your nuts with your pacing. Great job!

Don't talk about my nuts.

 

[Sand]

gruecd -- That's a sick week under any circumstances, even moreso given the weather earlier.

Sand -- Yikes. One nice thing about running is that if you try something new on race day, the worst thing that could happen is you get a blister or a bad case of the trots. Try something new on the day of an organized ride and you end up ditching your bike at 20 mph and have to ride an hour to get back home to patch yourself up. I guess there are some sports out there with an even more extreme downside to experimentation (skydiving, bullfighting), but still.

In all fairness the problem would have cropped up on any ride. The ride wasn't inherently dangerous (nor was it a race or anything silly like that). We have sharp uphills and downhills here - just part of the local terrain.Not that it makes it any better but five people ate it behind me on the same curve (not five all at once, but one by one by one). I repaired my bike behind a tree to avoid getting run over. Just a bad curve at the bottom of a very steep hill and it was bad enough to catch a number of folks. I setup myself up for the curve fine (i.e. my steering wasn't an issue), but when you have no brakes the setup doesn't really matter.

 

[Sand]

Regardless, your nuts with your pacing. Great job!

Don't talk about my nuts.

This should be a general rule. Killer week, BTW. I need to up my mileage, but it ain't gonna be today.

 

[prosopis]

Whassup, running peeps?

Bounced back from Thursday night's craptastic LT effort with a really strong 17-miler today. Hooked up with a couple of buddies of mine (one of whom is a 2:36 marathoner) and headed out around 8 AM. It wasn't really a MP run, but I wanted to be on the faster end of the 7:23-8:23 pace range that McMillan prescribes for a 2:59:59 marathon, and that's exactly what we did. Averaged 7:22, with miles 5-13 all between 6:51-7:09. It wasn't as warm out there as it has been (low 70s), but it's still pretty humid. All-in-all, very happy with this run.

Oh, and all of this after being out until about 12:30 and not getting to sleep until well after 1:00. I'm convinced that I run better after a night of drinking beer.

Ned - Great job on the long run this morning!

tri-man - Good luck with that shoulder.

Nice job

 

[prosopis]

I went out to do about 15 but I called my kid to get rescued at 9.41. I was doing a lactate HR run and towards the end I could not keep my hr down unless I walked. I would walk and HR would go down, I would run not even 1/4 mile and HR was to high. I tried to shuffle to keep it in range but I couldnt. I also ran out of water about 8.5 miles in. I was out in the serious desert where there is nobody but me the critters and the more then occasional illegal alien. It was pretty rough out there. I also forgot to wear a hat.

I have a new high on my HR of 191 I will have to adjust my HR thresholds.

Pretty happy to have gotten out there though

 

[gruecd]

I went out to do about 15 but I called my kid to get rescued at 9.41. I was doing a lactate HR run and towards the end I could not keep my hr down unless I walked. I would walk and HR would go down, I would run not even 1/4 mile and HR was to high. I tried to shuffle to keep it in range but I couldnt. I also ran out of water about 8.5 miles in. I was out in the serious desert where there is nobody but me the critters and the more then occasional illegal alien. It was pretty rough out there. I also forgot to wear a hat.I have a new high on my HR of 191 I will have to adjust my HR thresholds.Pretty happy to have gotten out there though

Dude. How much water did you carry? If you're literally running through the desert, and there's nowhere to stop and refill your bottles, you might wanna consider getting a Camelback or something like that instead.

 

[prosopis]

I went out to do about 15 but I called my kid to get rescued at 9.41. I was doing a lactate HR run and towards the end I could not keep my hr down unless I walked. I would walk and HR would go down, I would run not even 1/4 mile and HR was to high. I tried to shuffle to keep it in range but I couldnt. I also ran out of water about 8.5 miles in. I was out in the serious desert where there is nobody but me the critters and the more then occasional illegal alien. It was pretty rough out there. I also forgot to wear a hat.I have a new high on my HR of 191 I will have to adjust my HR thresholds.Pretty happy to have gotten out there though

Dude. How much water did you carry? If you're literally running through the desert, and there's nowhere to stop and refill your bottles, you might wanna consider getting a Camelback or something like that instead.

I am using the hand held amphipod. stupid and asking for trouble. I am now looking at the amphipod runlite 2 to add to it. I think that would make a big difference.

 

[sho nuff]

Week Two of Pfitz 12/70+ in review:

M - 12 @ 7:57/mile

T - 11 @ 7:58

W - 5 rec @ 8:55

T - 9 @ 7:29 with a few tempo miles

F - Rest

S - 6 rec @ 8:11, 4 rec @ 8:26

S - 17 @ 7:21

Total = 64 miles

Considering the near-record heat and humidity, I'll take it.

Still a beast...your recovery runs are faster than my 5k pace.

 

[sho nuff]

Have a golf tournament next weekend so altering my run schedule.

Was going to do 5 tonight...but cut it down to 4.55...though, mostly because about 4 miles in I saw a very large dog cut across my path...and head where I would have been going...it stopped and was checking me out as I ran past...so I sped up and just headed home. Heat index was around 90 anyway and I was a bit worn out from the travel today and slept like crap at the in-laws last night... so I just called it a night.

 

[Ned]

I went out to do about 15 but I called my kid to get rescued at 9.41. I was doing a lactate HR run and towards the end I could not keep my hr down unless I walked. I would walk and HR would go down, I would run not even 1/4 mile and HR was to high. I tried to shuffle to keep it in range but I couldnt. I also ran out of water about 8.5 miles in. I was out in the serious desert where there is nobody but me the critters and the more then occasional illegal alien. It was pretty rough out there. I also forgot to wear a hat.I have a new high on my HR of 191 I will have to adjust my HR thresholds.Pretty happy to have gotten out there though

Dude. How much water did you carry? If you're literally running through the desert, and there's nowhere to stop and refill your bottles, you might wanna consider getting a Camelback or something like that instead.

I am using the hand held amphipod. stupid and asking for trouble. I am now looking at the amphipod runlite 2 to add to it. I think that would make a big difference.

Calculate your sweat rate on your next run. How many oz is that bottle? I'd suggest getting the runlite 4 so you can mix/match based on your run. The bottles/holders slide off the belt so you can carry 1, 2, 3, or 4 bottles. Each are 8oz so you can carry up to 32oz. 32oz barely got me through my 12 miler yesterday.

 

[gruecd]

Calculate your sweat rate on your next run. How many oz is that bottle? I'd suggest getting the runlite 4 so you can mix/match based on your run. The bottles/holders slide off the belt so you can carry 1, 2, 3, or 4 bottles. Each are 8oz so you can carry up to 32oz. 32oz barely got me through my 12 miler yesterday.

That's my point. I went through 60 oz on my 11- and 12-milers early last week when it was crazy hot and humid, and there's no way you can carry that much with a handheld/belt. Fortunately, I have places (parks, etc.) where I can stop to re-fill. If he doesn't have that option, something like a Camelback might be the way to go.

 

[IvanKaramazov]

Calculate your sweat rate on your next run. How many oz is that bottle? I'd suggest getting the runlite 4 so you can mix/match based on your run. The bottles/holders slide off the belt so you can carry 1, 2, 3, or 4 bottles. Each are 8oz so you can carry up to 32oz. 32oz barely got me through my 12 miler yesterday.

That's my point. I went through 60 oz on my 11- and 12-milers early last week when it was crazy hot and humid, and there's no way you can carry that much with a handheld/belt. Fortunately, I have places (parks, etc.) where I can stop to re-fill. If he doesn't have that option, something like a Camelback might be the way to go.

Seriously. 15 miles requires way more than what you're going to be able to carry in a handheld. Especially in the desert, I'm assuming.If you can't arrange water drops along your route, you need to find a 2-3 mile loop or something that you can run. That's a little tedious compared to a nice out-and-back, but it beats running out of water halfway through and not getting your miles in.

 

[gruecd]

If you can't arrange water drops along your route, you need to find a 2-3 mile loop or something that you can run. That's a little tedious compared to a nice out-and-back, but it beats running out of water halfway through and not getting your miles in.

Yep, that's another option.

 

[sho nuff]

If you can't arrange water drops along your route, you need to find a 2-3 mile loop or something that you can run. That's a little tedious compared to a nice out-and-back, but it beats running out of water halfway through and not getting your miles in.

Yep, that's another option.

That is my plan later as my miles start getting up in the 10-12 range.Right now, maxed out at 7...two 10 ounce bottles on my fuel belt has been plenty.

But im not in the desert.

I can loop my runs back past my house so I have 2 more bottles I will be keeping in the garage fridge ready to switch out when my mileage gets up higher if I need it.

 

[BassNBrew]

gruecd -- That's a sick week under any circumstances, even moreso given the weather earlier.

Sand -- Yikes. One nice thing about running is that if you try something new on race day, the worst thing that could happen is you get a blister or a bad case of the trots. Try something new on the day of an organized ride and you end up ditching your bike at 20 mph and have to ride an hour to get back home to patch yourself up. I guess there are some sports out there with an even more extreme downside to experimentation (skydiving, bullfighting), but still.

In all fairness the problem would have cropped up on any ride. The ride wasn't inherently dangerous (nor was it a race or anything silly like that). We have sharp uphills and downhills here - just part of the local terrain.Not that it makes it any better but five people ate it behind me on the same curve (not five all at once, but one by one by one). I repaired my bike behind a tree to avoid getting run over. Just a bad curve at the bottom of a very steep hill and it was bad enough to catch a number of folks. I setup myself up for the curve fine (i.e. my steering wasn't an issue), but when you have no brakes the setup doesn't really matter.

How are you feeling today?

 

[walnutz]

So, I need some help in trying to use my heart rate monitor correctly. I usually run 2 to 3 miles at a time. Heart rate averages somewhere in the 171 area. Max HR is usually around 186 to 188 or so.

I think this is telling me that I am running too fast right now and I need to slow down. Can anyone point me in the direction of some decent reading or offer some advice please.

 

[pigskinliquors]

Hi All!

Ned: There unfortunately won't be any positive "side benefits" from my groinal-area steroid shot (not that I know of at least) Crazy that you lost 7.2 lbs. You definitely need to drink more water than you are during your runs. Awesome that you are seeing extra energy in life as well!

Tri-Man: Great tip on the lunges. I'm really concentrating on my foot strike now to avoid further injury, and need to get back into adding lunges to my routine. Regarding your shoulder, I wouldn't think it's dislocated. I know there is a superhuman/Triman joke in here = It's just your superpowers causing physical imbalance; but my guess is that it's a cartilage (or lack there-of) problem. Get to Dr. and ask them to give you an MRI. It was awesome to see how detailed my results were. I'm also all in for having Darrin pick up my slack.

FBG26: Great 18 miler, and the Warrior Dash sounds like it was a blast. I've been looking at these for awhile, and might need to finally do one.

Gruecd: Another unbelievable 17! Great to have a good run, after a sub-par one. Even more incredible is putting up 64 miles in the heat. Wow!

ShoNuff: Way to rock the PR. In the heat as well!!!

Darrin: The time off will suit you well. You will be so ready for the Chase. Good luck getting rid of your last extra pounds. You've certainly shown you can do it in the past.

Reginald: Since I have to run routes just to find hills, it has to have been a nice break for you to find some flat.

Sports_Fan: GREAT progress!!!!!!!!!!!!!!

Sand: So glad you are ok. Not fun. As BnB asked; how are you feeling today?

IvanK: Outstanding intervals :jealous: = I can't wait to be able to do some speed work again.

Prosopsis: Smart move to call your son. That heat with no water is nothing to mess with. I second Grue; get yourself a Camelback

___________________________

My update:

I took a day off on Saturday after 6 straight workout days (it's awesome that this is news now!) and did a 200 mile motorcycle ride instead of a short bike ride (wind therapy was needed). Yesterday I got a 2.5 mile run in. My Garmin ran out of juice approx. .5 miles in, so I didn't have any data. It was 102 degrees so I'm actually glad there isn't much proof of my pace or HR. I was shocked to complete the route with something left in my legs. More importantly, I'm not feeling any extra pain post any of these workouts. Today I'll be hitting the pool for a workout for the first time since February. I am currently carrying 12 more pounds than I did at this time last year, and some of that is extra muscle as I had replaced cardio with weight workouts prior to last week. I'm hoping to keep lifting lightly while shedding at least 7 of these pounds next month. God bless cardio!

 

[Ned]

So, I need some help in trying to use my heart rate monitor correctly. I usually run 2 to 3 miles at a time. Heart rate averages somewhere in the 171 area. Max HR is usually around 186 to 188 or so.

I think this is telling me that I am running too fast right now and I need to slow down. Can anyone point me in the direction of some decent reading or offer some advice please.

A good start here

 

[pigskinliquors]

So, I need some help in trying to use my heart rate monitor correctly. I usually run 2 to 3 miles at a time. Heart rate averages somewhere in the 171 area. Max HR is usually around 186 to 188 or so.

I think this is telling me that I am running too fast right now and I need to slow down. Can anyone point me in the direction of some decent reading or offer some advice please.

My guess is that you don't have an accurate max HR if your average HR is that close to your max. Here's a good link about max HR. I prefer the 5k test to determine max =

5K Race Test. This can be taken by anyone skiing, running, biking, or snowshoeing. Enter a 5K race, and during the last 1-2 minutes go to a full sprint. Keep checking your heart rate monitor and add 5 beats to the highest number recorded there during this period. The result should be your Max HR (because of muscle fatigue, you can't drive yourself all the way to true Max

HR at this point).

 

[Sand]

gruecd -- That's a sick week under any circumstances, even moreso given the weather earlier.

Sand -- Yikes. One nice thing about running is that if you try something new on race day, the worst thing that could happen is you get a blister or a bad case of the trots. Try something new on the day of an organized ride and you end up ditching your bike at 20 mph and have to ride an hour to get back home to patch yourself up. I guess there are some sports out there with an even more extreme downside to experimentation (skydiving, bullfighting), but still.

In all fairness the problem would have cropped up on any ride. The ride wasn't inherently dangerous (nor was it a race or anything silly like that). We have sharp uphills and downhills here - just part of the local terrain.Not that it makes it any better but five people ate it behind me on the same curve (not five all at once, but one by one by one). I repaired my bike behind a tree to avoid getting run over. Just a bad curve at the bottom of a very steep hill and it was bad enough to catch a number of folks. I setup myself up for the curve fine (i.e. my steering wasn't an issue), but when you have no brakes the setup doesn't really matter.

How are you feeling today?

Not too bad. My hip doesn't hurt too much, but it is distinctly swollen from the impact. My left hand is really what hurts. I may have broken my pinky finger - swollen up pretty good. I'm thinking I just jammed it up pretty good, though. At least that is what I am going to continue to tell my wife. Left thumb hurts worse than anything else - scraped the knuckle pretty good (this is when you find out how much you need your thumbs - I need it for everything and it hurts when I move it). All minor injuries, really. Nothing important broken and my helmet never touched the ground.New brake pads are on the way - kicking myself because I should have really done that before I rode the thing. I never thought stock pads would be that awful. I would have had zero issues with the pads on my other bike. And I probably should have abandoned turning and ridden straight through the curve and dumped in the grass. Trying to make the turn cost me a lot more scrapes. All I could think in the moment was to keep leaning in, though. Ah well, I guess second guessing stuff like that is pointless. Bike is fine (torn up handlebar tape and some minor scratches on the pedal - frame is mint). I will heal up. Probably a trainer ride tomorrow (my hand will give me issues steering, I think) and hopefully a run Wednesday.

Reginald - thanks for the running mix. I downloaded it and tried it. I appreciate the effort. I, uh, gave it a fair shot.

 

[Reginald Cornsilks]

gruecd -- That's a sick week under any circumstances, even moreso given the weather earlier.

Sand -- Yikes. One nice thing about running is that if you try something new on race day, the worst thing that could happen is you get a blister or a bad case of the trots. Try something new on the day of an organized ride and you end up ditching your bike at 20 mph and have to ride an hour to get back home to patch yourself up. I guess there are some sports out there with an even more extreme downside to experimentation (skydiving, bullfighting), but still.

In all fairness the problem would have cropped up on any ride. The ride wasn't inherently dangerous (nor was it a race or anything silly like that). We have sharp uphills and downhills here - just part of the local terrain.Not that it makes it any better but five people ate it behind me on the same curve (not five all at once, but one by one by one). I repaired my bike behind a tree to avoid getting run over. Just a bad curve at the bottom of a very steep hill and it was bad enough to catch a number of folks. I setup myself up for the curve fine (i.e. my steering wasn't an issue), but when you have no brakes the setup doesn't really matter.

How are you feeling today?

Reginald - thanks for the running mix. I downloaded it and tried it. I appreciate the effort. I, uh, gave it a fair shot.

LOL - ya...its a bit intense.BTW - I have others with more mainstream stuff - happy to share if anyone wants them

 

[gruecd]

LOL - ya...its a bit intense.

BTW - I have others with more mainstream stuff - happy to share if anyone wants them

Check out Girl Talk. Awesome mashups.

 

[Reginald Cornsilks]

LOL - ya...its a bit intense.

BTW - I have others with more mainstream stuff - happy to share if anyone wants them

Check out Girl Talk. Awesome mashups.

Girl Talk "Feed The Animals" is one of the top listings for my running mix. Good stuff indeed.

 

[Dexter]

Race Report: Mackinaw City Triathlon

Took the family up Friday afternoon to enjoy the city and island. For those who don't know Mackinaw City is home of the Mackinaw bridge and Mackinaw Island. The island is a special place known for it's fudge and no motorized vehicles on the island. Lots of horses and bikes!

Friday - Packed up the family and made the 5 hour trek. This was my 18 month old sons longest car ride to date. He didn't do so well. I really was hoping he would nap longer than he did (45 minutes) The rest of the time was crying, talking and asking if we were all done. Once we arrived and unpacked we hit Lake Huron. The water was warm but on this side of the state the beach is very rocky. My son had fun picking up rocks and throwing them. Dinner at Pizza Palace which was very good.

Saturday - We took the ferry to the island and walked around for a few hours. Back to the hotel for a nap and then back in the lake. Dinner at the Pancake Chef (Pancakes were sub par, Whitefish sandwich was good)

Sunday - Up early to get ready for the race. I rode my bike to the start and had plenty of time to set up transition. Just as I finished they announce they were turning it into a duathlon due to the high waves and rough lake. I was really disappointed since swimming is one of my strengths and I heard this was a beautiful clear swim not to mention I suck running. Sigh...

Race Report: Mackinaw City Duathlon

2 mile run - 18 Mile Bike - 5k Run

Weather 65 cloudy and very windy (almost perfect)

As I mentioned about I'm not a great runner When the gun went off I noticed a half mile in I was keeping up with a 7 minute mile runners. This is a minute faster than what I normally run so I back it off which cost me big time. Out of the 16 people in my AG I finished 15th.

I jumped on the bike and knew I had to make up some time. The wind was brutle coming off the lake so I tried to stay as low as I could on my road bike. I said "on your left more than I ever have in a race" finished the bike 6th in my AG

The second run felt good and strong. I could have pushed harder but decided not to go too hard since I have another tri this Sunday.

In the end I finished 8th out of 16 in my AG and know I would have been higher if it were a triathlon. Oh well I felt it was good training for The Bourbon Chase.

 

[Reginald Cornsilks]

What a difference flat terrain makes. Easily crushed my personal best times in every regard.Back to the hilly course tomorrow though. Today was almost a "break" running on the track because of how I nearly died Friday running.I hit 3.5 miles today in just a hair under 35 minutes. Very satisfied.

Tomorrow morning is the day I've scheduled to level up the distance. Debating going the track route the first time through since the flat terrain helps me so much. I'm still terrified of that first 1.5 mile uphill on the course I run. Even worse...around the 2.5 mile mark there's a great downhill but at the bottom is where I turn around a come back and having such a steep hill at the halfway point is really psychologically f'ing with me. As I get to the top of it on the way down, I debate just turning around and lengthening my route via a side street.On the other hand, these types of things can only make me stronger I'm assuming as evidence by getting out on a track and busting out my best times yet Sunday morning. As I move into the 4.5-5 mile range, I'm wholly unequipped for the leap and I'm hoping I can hold off dropping 300 bucks at runners world.Runner's shorts - checkA great pair of Saucony's - checkMoisture wicking runner's socks - checkHR monitor - nopeGPS watch - nopeProper shirts - nopeHandheld water bottle - nope (been running without water so far since it's only been 2.5-3.5 miles. I'm guessing this needs to change around the 5 mile mark)Right now, all I've got with me is my iPhone which is big and clunky but it holds all my music and has my GPS program to keep everything logged - don't have a case for it either so I've got to hold it in my hand. Would like to convert to my small mp3 player with a strap and an all-in-one runners watch.

 

[pigskinliquors]

LOL - ya...its a bit intense.

BTW - I have others with more mainstream stuff - happy to share if anyone wants them

Check out Girl Talk. Awesome mashups.

Girl Talk "Feed The Animals" is one of the top listings for my running mix. Good stuff indeed.

Not bad I prefer to run to "angry-rock". My favorite band to listen to while running though is Skindred (metal/reggae) = certainly not for everybody.
(with an extended opening that sucks)

 

[sho nuff]

Oddly...I dig Eminem a lot during runs.

May not work with some of this crowd. Something about the anger that comes through in his stuff gets me going while I run.

I mix in 3-4 of his songs...some foo fighters...some mumford and sons...and some metallica.

 

[pigskinliquors]

Oddly...I dig Eminem a lot during runs.May not work with some of this crowd. Something about the anger that comes through in his stuff gets me going while I run.I mix in 3-4 of his songs...some foo fighters...some mumford and sons...and some metallica.

 

[Sand]

As I move into the 4.5-5 mile range, I'm wholly unequipped for the leap and I'm hoping I can hold off dropping 300 bucks at runners world.

Runner's shorts - check

A great pair of Saucony's - check

Moisture wicking runner's socks - check

HR monitor - nope

GPS watch - nope

Proper shirts - nope

Handheld water bottle - nope (been running without water so far since it's only been 2.5-3.5 miles. I'm guessing this needs to change around the 5 mile mark)

Right now, all I've got with me is my iPhone which is big and clunky but it holds all my music and has my GPS program to keep everything logged - don't have a case for it either so I've got to hold it in my hand. Would like to convert to my small mp3 player with a strap and an all-in-one runners watch.

A few things: If you don't have proper shirts do note that buying some spot bandages at CVS are a good idea. Bleeding nipples are the suck. Also, try and stop by your local Salvation Army store. I've run into good tech shirts there. Or Walmart and Target. They can have decent stuff cheap.

You really don't need an HR monitor or GPS watch. I do all my runs by pace. GPS is cool, though.

Once I get up to over a 50 minute run (7 miles or more) I typically take along water in the summer. In the winter I can go an hour+. Then again in the summers I can lose over a lb/mile, I tend to lose a lot of water. Handheld bottle holders are pretty cheap.

As far as music goes, thanks for the Girl Talk mashup thing. I'll check it out. Another good suggestion for new music - The Best Radio You've Never Heard. The guys puts together a great podcast and has really good taste in music.

 

[IvanKaramazov]

Proper shirts - nope

Building up a comfortable 5 mile base doesn't require a lot of gadgets, but I would definitely invest in a couple of tech shirts. They're not expensive (maybe $20 each) and you will never run in a cotton t-shirt ever again after you make the switch. This is a higher priority than a GPS or even a water bottle -- you can do 4-5 miles without water. Edit: Sand is right that Target carries perfectly fine tech shirts for cheap.Dexter -- Nice race. Sorry they cancelled the swim, but like you said, there are lots of other tris out there.

Sand -- Glad to hear you're recovering okay. It's a good thing it's only your left hand that you hurt, because your right hand is very important for, well, buttoning up shirts and tieing shoes and things of that nature.

pigskin -- Now that you've got the cardio going again, you'll be back down to race weight in a month easily. But you know that already.

sho nuff -- I'm with you on Eminem. For me personally, rap is great for running; listening to lyrics takes my mind off things in a way that rock doesn't. gruecd turned me on to The Game a couple of years ago, and I also listen to a lot of Tupac, Cube, WTC, Notorious BIG, Ghostface, etc. If it's not rap, it's usually classic rock (especially AC/DC) or some very specific techno (Daft Punk mostly).

___________________

Finished a hot and steamy 10 about an hour ago -- around 85, humid, and very sunny. I'm glad I was only scheduled for 10, because I don't think it would have been wise to try for 11. I was feeling fine after 7 miles, but during the last couple of miles I was starting to get a little naseuous and it felt like I was wearing a headband made of hot iron -- my temples and the back of my skull in particular felt really hot. Even toward the end though, I was able to maintain pace with no real problems and I wasn't really tired as much as I was just hot. Hopefully a little exposure to the heat will pay off when September/October roll around.

Anyway, everybody stay safe and well-hydrated out there. :lookingatprosopis:

 

[pigskinliquors]

What a difference flat terrain makes. Easily crushed my personal best times in every regard.

Back to the hilly course tomorrow though. Today was almost a "break" running on the track because of how I nearly died Friday running.

I hit 3.5 miles today in just a hair under 35 minutes. Very satisfied.

Tomorrow morning is the day I've scheduled to level up the distance.

Debating going the track route the first time through since the flat terrain helps me so much. I'm still terrified of that first 1.5 mile uphill on the course I run. Even worse...around the 2.5 mile mark there's a great downhill but at the bottom is where I turn around a come back and having such a steep hill at the halfway point is really psychologically f'ing with me. As I get to the top of it on the way down, I debate just turning around and lengthening my route via a side street.

On the other hand, these types of things can only make me stronger I'm assuming as evidence by getting out on a track and busting out my best times yet Sunday morning.

As I move into the 4.5-5 mile range, I'm wholly unequipped for the leap and I'm hoping I can hold off dropping 300 bucks at runners world.

Runner's shorts - check

A great pair of Saucony's - check

Moisture wicking runner's socks - check

HR monitor - nope

GPS watch - nope

Proper shirts - nope

Handheld water bottle - nope (been running without water so far since it's only been 2.5-3.5 miles. I'm guessing this needs to change around the 5 mile mark)

Right now, all I've got with me is my iPhone which is big and clunky but it holds all my music and has my GPS program to keep everything logged - don't have a case for it either so I've got to hold it in my hand. Would like to convert to my small mp3 player with a strap and an all-in-one runners watch.

I'll third the need for tech shirts. Academy Sports and Target both have tech shirts for cheap. I also am not opposed to running McConnaughy (though my neighbors might be; especially with the extra poundage) Since you have an iPhone, you have gps! A few good app suggestions in that link. I haven't tried any, but all can be had for less than $10.

IvanK: 85 + humid = trouble. I generally use the 150 rule. If heat + humidity > 150; run 100% based on HR. Unfortunately, that means virtually every run for me between now and the end of September.

 

[Reginald Cornsilks]

I guess maybe technically I do wear tech shirts? I wear an under-armor knock off from Target UNDER a tshirt. Let me disclaim, again, I've dropped a lot of weight...almost one full person. That means I have a lot of loose skin, man boobs, etc...I have the same problem Darrin complained about a few days ago.

I wear one size tighter mainly to keep my loose crap from bouncing around. Basically, as I'm typing this, I realize I practically wear a tight under armor shirt for the same reason, women wear a bra ####!

Anyway, since I have so many disgusting body traits due to weight loss, I throw a t shirt on OVER that. So maybe I'm actually already wearing the proper attire and a switch from the white colored ones to a darker color will allow me to just go under armor only. I run on the streets of Providence, RI during early morning with a lot of traffic, so to avoid blinding people - I've always thrown the tshirt on over. I just never realized that the under armor was in fact a proper running shirt.

 

[IvanKaramazov]

I guess maybe technically I do wear tech shirts? I wear an under-armor knock off from Target UNDER a tshirt. Let me disclaim, again, I've dropped a lot of weight...almost one full person. That means I have a lot of loose skin, man boobs, etc...I have the same problem Darrin complained about a few days ago.I wear one size tighter mainly to keep my loose crap from bouncing around. Basically, as I'm typing this, I realize I practically wear a tight under armor shirt for the same reason, women wear a bra ####!Anyway, since I have so many disgusting body traits due to weight loss, I throw a t shirt on OVER that. So maybe I'm actually already wearing the proper attire and a switch from the white colored ones to a darker color will allow me to just go under armor only. I run on the streets of Providence, RI during early morning with a lot of traffic, so to avoid blinding people - I've always thrown the tshirt on over. I just never realized that the under armor was in fact a proper running shirt.

It sounds like you're probably fine. Keep in mind that it doesn't need to be a compression shirt; the shirts I wear fit just like a normal t-shirt (loose) but it's made of the same general type of fabric that you'd get with Under Armor (only for less coin). Any color besides white will be pretty much opaque even with a lot of sweat.There are two big advantages of tech fabrics:1) They don't chafe as much as cotton.2) They wick moisture away and dry quickly, so they help keep you cool. If you feel like you need to wear a compression shirt plus a second layer, it would probably be better for neither layer to be cotton since that foils point (2) above.Edit: In other words, cotton is the last thing you want to wear for running. I will sometimes wear a cotton sweatshirt over a tech shirt in the winter, but even then fleece or wool would be a better choice. That's not as big a deal in the winter, but in the summer cotton should not be part of your running attire. It's not about style or looking pretty. Cotton just isn't a very practical fabric for any activity that causes you to sweat a lot.

 

[Reginald Cornsilks]

^^^

Thanks IK.

Probly just keep the L on and throw a larger one on over it. I've ditched the basketball shorts, time to ditch the basketball t shirts.

 

[gruecd]

Oddly...I dig Eminem a lot during runs.

Love Love Love me some Eminem. Gonna be seeing him in 12 days at Lollapalooza in Chicago. Can't #######' wait.

 

[pigskinliquors]

Oddly...I dig Eminem a lot during runs.

Love Love Love me some Eminem. Gonna be seeing him in 12 days at Lollapalooza in Chicago. Can't #######' wait.

Sweeet!!Here's a cut and paste from one of my running mixes:

Stronger 5:12 Kanye WestCrank That (Soulja Boy) 3:42 Soulja Boy Tell 'EmYeah! 4:10 Usher featuring Lil' Jon & LudacrisIn Da Club (Dirty) 3:43 50 centGet Your Freak On 4:04 Missy ElliottWork It 4:17 Missy ElliottFamily Affair 4:26 Mary J. BligeGold Digger (feat. Jamie Foxx) 3:28 Kanye WestShake Ya Tailfeather 4:55 Murphy Lee, Nelly & P. DiddyRight Thurr 4:11 ChingyThe Jump Off 4:04 Li'l KimGossip Folks 3:59 LudacrisGet Busy 3:37 Sean PaulTemperature 3:37 Sean PaulBoombastic 4:07 ShaggyLose Yourself 5:28 EminemWhat If I Was White 3:38 EminemPatiently Waiting 4:51 EminemSuperman 5:53 EminemAir Force One's 5:06 Nellyadidas 3:32 Killer MikeWangsta 3:25 The Rockafeller Skank 6:56 Fatboy SlimSet It Off 3:13 SkindredNobody 3:57 SkindredClick Click Boom 3:43 SalivaLet The Bodies Hit The Floor 3:31 Various ArtistsHash Pipe (from CD) 3:08 WeezerDu Haust 3:57 RammsteinDope Show 3:36 Marilyn MansonThe Beautiful People 3:41 Marilyn MansonStupify 4:36 DisturbedDown With The Sickness 4:41 Disturbed

 

[sho nuff]

Cinderella Man

Love the way you Lie

and Sing for the Moment are the current favorite Eminem in my running playlist.

 

[Reginald Cornsilks]

Cinderella Man

Love the way you Lie

and Sing for the Moment are the current favorite Eminem in my running playlist.

nothing beats the following 3 in my book for running purposes

Soldier

Run Rabbit Run

<---- especially this one....motivating intro to keep running

 

[tri-man 47]

^^^Thanks IK.Probly just keep the L on and throw a larger one on over it. I've ditched the basketball shorts, time to ditch the basketball t shirts.

So why not enter a local 5K? Get a tech shirt (most races do this now) AND experience a race environment. You don't have to be fast. And really, the hills you run are tremendous practice. Running 3.1 miles on flat land will be a lot easier than your hilly route. There's a race in Bristol on the 28th, and one up in Smithfield on 9/10. Catch the fever!--You young kids and your music. I have yet to run with music ...I just run.

 

[Reginald Cornsilks]

^^^Thanks IK.Probly just keep the L on and throw a larger one on over it. I've ditched the basketball shorts, time to ditch the basketball t shirts.

So why not enter a local 5K? Get a tech shirt (most races do this now) AND experience a race environment. You don't have to be fast. And really, the hills you run are tremendous practice. Running 3.1 miles on flat land will be a lot easier than your hilly route. There's a race in Bristol on the 28th, and one up in Smithfield on 9/10. Catch the fever!--You young kids and your music. I have yet to run with music ...I just run.

Shooting for the Smithfield one GB.

 

[Steel Dillo]

Out of shape 41yo here.

Got asked to do the Tough Mudder in Austin in October by a buddy, so I started running again a couple weeks ago.

I've been running 3 miles every other day since I started & I'm about to kick it up to 4 miles this evening. Goal is to get it up to 6 miles non-stop before the event.

Running distance has always been a love/hate thing for me. Love it when I'm done running, hate it while I'm running.

 

[prosopis]

Oddly...I dig Eminem a lot during runs.May not work with some of this crowd. Something about the anger that comes through in his stuff gets me going while I run.I mix in 3-4 of his songs...some foo fighters...some mumford and sons...and some metallica.

I do a very similar mix. I will also just listen to one band on shuffle at times. Depending on the type of run I want to do dictates who i listen to.

 

[gruecd]

Yep, best one by far.

 

[Dexter]

Out of shape 41yo here.Got asked to do the Tough Mudder in Austin in October by a buddy, so I started running again a couple weeks ago. I've been running 3 miles every other day since I started & I'm about to kick it up to 4 miles this evening. Goal is to get it up to 6 miles non-stop before the event.Running distance has always been a love/hate thing for me. Love it when I'm done running, hate it while I'm running.

Welcome!

 

[gruecd]

You young kids and your music.

Put a sock in it, gramps.

 

[gruecd]

Followed up yesterday's hard 17-miler with a solid 9-miler this afternoon. Legs felt SUPER tired and sore at first, but they loosened up after the first few miles. It will still warm out there, but it was a LOT less humid, which was nice. Included 10 x 100M strides, and ended up averaging 7:34 for the run.

Tomorrow is one of Pfitz's dreaded mid-week MLRs (14 miles). They suck ###, and they're a ##### to schedule, but I'm convinced that the mid-week MLR is huge in terms of its benefits for marathon runners.

 

[Reginald Cornsilks]

Followed up yesterday's hard 17-miler with a solid 9-miler this afternoon. Legs felt SUPER tired and sore at first, but they loosened up after the first few miles. It will still warm out there, but it was a LOT less humid, which was nice. Included 10 x 100M strides, and ended up averaging 7:34 for the run.



Tomorrow is one of Pfitz's dreaded mid-week MLRs (14 miles). They suck ###, and they're a ##### to schedule, but I'm convinced that the mid-week MLR is huge in terms of its benefits for marathon runners.

Good luck out there mang. Hopefully the weather gives you a break.