Ran a 10k in June (5 Viewers)

[2Young2BBald]

This weekend I'll be doing my first half marathon on Sunday's Rock N Roll Half in Philly. I've done the Broad Street Run (10 mi) twice and this is my first step up. Training only got me up to 10 miles on my long run, but I think I can finish since the course is pretty flat. Any tips for hydration/fuel prior to the race? I'm not sure about whether I need to "carb up" like people talk about or even the right way to do it. I've heard I should just drink a crapload of water the day before and then I won't have to have so much the morning of (to reduce need to pee). Is that right? I've used some Gu gels before/during my long runs, but am not sure of the best time/way to utilize these. I'm just about 34 years old, looking to do about 10:30 pace for the race. Any answers to my questions or general tips?

Haven't caught up here, so I don't know if this has been answered yet, but carbing up need to be done the day before the day before. I typically do some pasta at dinner. Day before meals should be very mellow and eaten early (I shoot for by 5pm). Somewhat bland chicken, steamed spinach and a small side of noodles is typically my standard. I have read up on salt loading recently and have added a BLT at lunch the day before to my pre-race routine. While none of what I read specifically suggest bacon, I have seen some solid results. For Gels, study up on the course map so you can take them around a 1/4 mile before water stops so you can wash them down when done (and if you are like me, use the left over water to rinse the sticky stuff off your hands). For 1/2s, I typically targeted one around mile 4 and another at mile 9. Others here use far less. As for general tips, once parked and onsite, get in line for the porta Johns. Once done, get back in line for the porta John. Nerves and pre-race hydration will make this necessary and few large events have enough porta Johns onsite.

 

[2Young2BBald]

Prosopis - don't give up on the HR. Maybe it takes months or years, but you can't "make" it happen. Be patient, and just keep training smart. Remember how far you've come over the last year or two!!!

I am 100% sold on the concept of racing (at least for tris) by HR more than pace and owe you a ton of thanks, Tri-Man, for all the postings on the topic here!

I agree on this as well (though I don't check in here frequently). Also, if you have the money and desire, getting a watt-meter for the bike REALLY helps control watt spikes as HR tends to lag on hills and so forth. I raced IM Wisconsin twice with a powertap (after training on it too) so knew what my tapered wattage should be for the ride. It's interesting to watch people hammer the hills, hammer the first 30 miles only to reel them back while you are going "easy" for this type of race (though averaged 20 mph both times). It's better to ride smarter than harder, and HR and Wattage are both pieces of the puzzle... oh, and to make my standard wheel into a race wheel, I got snap on disk cover (nearly the same aero properties as a "real" disk for a small fraction of the cost and fits over a powertap as well).

I've thought of trying to find one I can pair with the Garmin 310XT. Seems a bit above my riding ability at the moment, but I certainly can improve on the bike and this could help. THANKS!

 

[Darrinll40]

I decided to wait until later in the day to do my run today. I had an early dinner so I shouldn't be hungry until after the run. Now I just have to wait for a while, I wonder how many hours it will be until the temp is in the 50's here? 88 right now, but the humidity is only 40%.

I swear that one day I will do a marathon. My problem is that it is very hard to train here without having days in the 90's.

 

[gruecd]

Speedwork once again on tap today, 70 degrees and 50% humidity. Really beautiful out. 1 mile warm-up, 3x 1 mile @7:20 pace w/400 recoveries, 1 mile cool-down. Hit 7:14 and 7:16 on the first two repeats without maxing out my HR, so I decided to push the last one - hit 6:57. My first sub-7 mile in almost a year.

Stud.

 

[Sand]

Speedwork once again on tap today, 70 degrees and 50% humidity. Really beautiful out.

1 mile warm-up, 3x 1 mile @7:20 pace w/400 recoveries, 1 mile cool-down. Hit 7:14 and 7:16 on the first two repeats without maxing out my HR, so I decided to push the last one - hit 6:57. My first sub-7 mile in almost a year.

Race ready.

This weekend I'll be doing my first half marathon on Sunday's Rock N Roll Half in Philly. I've done the Broad Street Run (10 mi) twice and this is my first step up. Training only got me up to 10 miles on my long run, but I think I can finish since the course is pretty flat. Any tips for hydration/fuel prior to the race? I'm not sure about whether I need to "carb up" like people talk about or even the right way to do it. I've heard I should just drink a crapload of water the day before and then I won't have to have so much the morning of (to reduce need to pee). Is that right? I've used some Gu gels before/during my long runs, but am not sure of the best time/way to utilize these. I'm just about 34 years old, looking to do about 10:30 pace for the race. Any answers to my questions or general tips?

Personally for my halves I have taken some sugar from the start (I like candy orange slices myself) and then a bit of gatorade on the course. I would worry more about overeating than under - you can only process about 250 calories/hour and you have enough stores for just about the whole run, anyway. If I were to suggest anything I'd say take a Gu before the start and one at mile 5 or so and be done with them.

 

[Darrinll40]

I was right, it felt cooler and the run was easier. I felt good at the 3 mile turn around so I went for 4 and finished in 39:36.

I was able to speed it up a bit for the 2nd and 3rd miles, 9:39 and 9:45, though it cost me in the last half mile.

Clermont Ky. already has lows in the 50's and 60's. I can't wait.

 

[prosopis]

I did a 5 mile recovery run. It is still in the 90s here.

 

[tri-man 47]

This weekend I'll be doing my first half marathon on Sunday's Rock N Roll Half in Philly. I've done the Broad Street Run (10 mi) twice and this is my first step up. Training only got me up to 10 miles on my long run, but I think I can finish since the course is pretty flat. Any tips for hydration/fuel prior to the race? I'm not sure about whether I need to "carb up" like people talk about or even the right way to do it. I've heard I should just drink a crapload of water the day before and then I won't have to have so much the morning of (to reduce need to pee). Is that right? I've used some Gu gels before/during my long runs, but am not sure of the best time/way to utilize these. I'm just about 34 years old, looking to do about 10:30 pace for the race. Any answers to my questions or general tips?

Haven't caught up here, so I don't know if this has been answered yet, but carbing up need to be done the day before the day before. I typically do some pasta at dinner. Day before meals should be very mellow and eaten early (I shoot for by 5pm). Somewhat bland chicken, steamed spinach and a small side of noodles is typically my standard. I have read up on salt loading recently and have added a BLT at lunch the day before to my pre-race routine. While none of what I read specifically suggest bacon, I have seen some solid results. For Gels, study up on the course map so you can take them around a 1/4 mile before water stops so you can wash them down when done (and if you are like me, use the left over water to rinse the sticky stuff off your hands). For 1/2s, I typically targeted one around mile 4 and another at mile 9. Others here use far less. As for general tips, once parked and onsite, get in line for the porta Johns. Once done, get back in line for the porta John. Nerves and pre-race hydration will make this necessary and few large events have enough porta Johns onsite.

Agreed. Friday night dinner/Saturday morning b'fast are your final, bigger meals. You could eat something a couple hours before the race on Sunday - I like a bit of oatmeal and maybe a banana. Drink steady for a couple days before the race. If you're used to gels, it wouldn't hurt to have one or two as 2Young suggests. As to the extra race miles, plan to make use of the race environment - focus on runners around you (even shadow behind someone with a similar stride), interact with the crowd and volunteers, pre-plan some positive mental thoughts, mentally work on your race report to bring back here! Do well.

 

[gruecd]

Hey, guys. A couple of you asked about how my last long run went on Sunday. It didn't. I got up, ate a bagel, and started my run at 8:45. It was already warm, sunny, and humid. I felt OK the first few miles, but my legs got progressively heavier and heavier. By the time I hit the 8-mile mark, I had nothing left, and there was no way in hell I could imagine running another 12 miles. I ran another 3 miles (interspersed with a few walk breaks) before calling it a day and walking the last few miles home. I kinda knew it was just a function of the heat/humidity and not being adequately recovered from Friday night's tempo run, but I was embarrassed anyway that I'd quit, so I dedided not to say anything.

Fast forward to tonight, 20 degrees cooler and a couple of days later. With less than 3 weeks to go to my goal marathon, I contemplated just saying to hell with the 20 and going ahead with my taper, but I really wanted to do that one last long run, so after having run just an easy 5 last night, I decided to attempt the do-over. Purposely started out nice and easy and held myself to an 8:15 average (1:22 total) for the first 10 miles. For the last ten, didn't even look at the watch and just focused on a good, comfortably hard effort. Averaged 7:33 on the back half (1:15) for a big 7-minute negative split. My last mile (7:07) was my fastest, and I was running sub-7 pace when I finished. One of my most satisfying 20-milers in a long time.

In retrospect, I definitely made the right decision bagging the run on Sunday, as my body clearly was telling me that it needed more than 36 hours to recover from that tempo run. I'm also very glad I did the do-over tonight. One last big confidence boost going into the taper.

 

[gruecd]

Strongly considering bagging the 6mi recovery run today to get some extra rest. Sunday's 20 has me spooked. Coupled with the 14MLR on the schedule for tomorrow, and I'm thinking of taking a breather.

<insert HTFU comments>

Right before my taper in my first marathon is when my body started to breakdown. If you think you should add a rest day, I would support that 100%. Last thing you want is some silly injury due to pushing it too hard. The important run is the 20 miler. Not the 6 recovery.

Good luck!

That's what I told my wife this morning. Tomorrow's 14 MLR is the important run.

Just don't skip the 14 or the 20. Both pretty important.-----------------

Polish Hammer - Good luck on your half this weekend!

And as far as the whole pre-race nutrition discussion is concerned, I will just add that Ultra Fuel is awesome on race morning. Lots of my Boston friends use it, too. Obviously don't use it the first time at a race, but you guys should really buy some and try it on your next long run.

 

[gruecd]

Ivan - Apparently I missed your race report until now. GREAT race!

SteelCurtain - Nice running.

FBG26 - Good job on that 20!

2Young - Congrats on the podium!!

pigskin - Like the other have said, it's amazing how quickly you're ramping up on the bike. Keep it up!

wraith - Like I said, studly performance on those repeats today!

tri-man - More consistently strong performances by you. Nice work.

 

[proninja]

My Update: Had a really nice 13 mile ride this morning. The course I chose was mostly chip seal, and new chip seal, so it beat me up a bit, but I still managed to average 20.3.

What kind of altitude gain?

 

[BassNBrew]

My Update: Had a really nice 13 mile ride this morning. The course I chose was mostly chip seal, and new chip seal, so it beat me up a bit, but I still managed to average 20.3.

What kind of altitude gain?

Since he didn't mention walking home, probably none.Sorry man, couldn't resist.

 

[IvanKaramazov]

gruecd -- Nice job on the 20-mile "make-up." I can't wait to see what you do to Milwaukee.

Polish -- This has been answered really well already, but I agree with everybody else about pre-race preparations. Don't eat a gigantic supper the night before your race; you'll just be bloated the next morning. Eat high-carb foods for a day or two starting three days out. Eat a nice, easily-digestible and high-carb breakfast on race day, ideally the same thing that you've been eating before your other long runs. Enjoy the race itself.

 

[Ned]

Strongly considering bagging the 6mi recovery run today to get some extra rest. Sunday's 20 has me spooked. Coupled with the 14MLR on the schedule for tomorrow, and I'm thinking of taking a breather.<insert HTFU comments>

Right before my taper in my first marathon is when my body started to breakdown. If you think you should add a rest day, I would support that 100%. Last thing you want is some silly injury due to pushing it too hard. The important run is the 20 miler. Not the 6 recovery. Good luck!

That's what I told my wife this morning. Tomorrow's 14 MLR is the important run.

Just don't skip the 14 or the 20. Both pretty important.

Yeah I did the 20 on Sunday and had a shi### experience too (same weather). Monday was a SRD with yesterday being 6mi recovery. I begrudgingly bagged that recovery run. Boy am I glad I did...This morning I hit the road at 4:30 to get the 14MLR in. 66 degrees and 100% humidity. Looking at the forecast, this was hopefully my last 100% humidity run for a while. I was nervous about this run since my confidence was shaken after the 20 miler debacle. All I can say is what a difference an extra day's rest makes.I know the weather channel said both mornings were 100%, but this 100% felt different. I didn't sweat nearly as much today as I did on Sunday, yet the temps were only a few degrees apart. Yes, I didn't even foam. The miles simply melted away today and were effortless. This was one of those runs where I got stronger in the middle of the run. This turned out to be one of my best ever long runs.I stuck with Pfitz's directions on MLR/Long runs where you start out easy at the bottom range of the HR range (143-163) and and then slowly pick it up. Being that I was leary, I took it extra easy at the beginning. Of course letting HR be my guide.Miles 1-5: 137HR @ 9:42 (Sunday I could barely hold this pace @ 150s)Miles 6-10: 141 @ 9:24Miles 11-14: 152 @ 8:54 (had a good 0.6mi hill at mile 11)Total Avg = 142HR @ 9:21 Unbelievable!I should've just kept going so I could finally have a good 20 miler to speak of. One day I'll conquer that distance.

 

[Darrinll40]

Hey, guys. A couple of you asked about how my last long run went on Sunday. It didn't. I got up, ate a bagel, and started my run at 8:45. It was already warm, sunny, and humid. I felt OK the first few miles, but my legs got progressively heavier and heavier. By the time I hit the 8-mile mark, I had nothing left, and there was no way in hell I could imagine running another 12 miles. I ran another 3 miles (interspersed with a few walk breaks) before calling it a day and walking the last few miles home. I kinda knew it was just a function of the heat/humidity and not being adequately recovered from Friday night's tempo run, but I was embarrassed anyway that I'd quit, so I dedided not to say anything.Fast forward to tonight, 20 degrees cooler and a couple of days later. With less than 3 weeks to go to my goal marathon, I contemplated just saying to hell with the 20 and going ahead with my taper, but I really wanted to do that one last long run, so after having run just an easy 5 last night, I decided to attempt the do-over. Purposely started out nice and easy and held myself to an 8:15 average (1:22 total) for the first 10 miles. For the last ten, didn't even look at the watch and just focused on a good, comfortably hard effort. Averaged 7:33 on the back half (1:15) for a big 7-minute negative split. My last mile (7:07) was my fastest, and I was running sub-7 pace when I finished. One of my most satisfying 20-milers in a long time.In retrospect, I definitely made the right decision bagging the run on Sunday, as my body clearly was telling me that it needed more than 36 hours to recover from that tempo run. I'm also very glad I did the do-over tonight. One last big confidence boost going into the taper.

Excellent run and a good decision. I hope the weather is agreeable for your race.

 

[sho nuff]

Gru and Ned...nice freaking runs there.

 

[Darrinll40]

gruecd -- Nice job on the 20-mile "make-up." I can't wait to see what you do to Milwaukee.

Polish -- This has been answered really well already, but I agree with everybody else about pre-race preparations. Don't eat a gigantic supper the night before your race; you'll just be bloated the next morning. Eat high-carb foods for a day or two starting three days out. Eat a nice, easily-digestible and high-carb breakfast on race day, ideally the same thing that you've been eating before your other long runs. Enjoy the race itself.

Polish - another important thing about the meal the night before. Don't eat something new, stick with what you have been eating. I had catfish for the first time in 20 years the night before a half and ended up walking a lot of the back half because of stomach cramps. I believe that my collapse is still up, yep. I only ended that way because I refused to walk the last half mile to the finish.

 

[BassNBrew]

gruecd -- Nice job on the 20-mile "make-up." I can't wait to see what you do to Milwaukee.

Polish -- This has been answered really well already, but I agree with everybody else about pre-race preparations. Don't eat a gigantic supper the night before your race; you'll just be bloated the next morning. Eat high-carb foods for a day or two starting three days out. Eat a nice, easily-digestible and high-carb breakfast on race day, ideally the same thing that you've been eating before your other long runs. Enjoy the race itself.

Polish - another important thing about the meal the night before. Don't eat something new, stick with what you have been eating. I had catfish for the first time in 20 years the night before a half and ended up walking a lot of the back half because of stomach cramps. I believe that my collapse is still up, yep. I only ended that way because I refused to walk the last half mile to the finish.

Sorry dude but I had to laugh. Still not as funny as me spewing 100 yards from the finish line in a tri last year and then having to hussle in to keep from getting passed at the line.

 

[2Young2BBald]

Personally for my halves I have taken some sugar from the start (I like candy orange slices myself) and then a bit of gatorade on the course. I would worry more about overeating than under - you can only process about 250 calories/hour and you have enough stores for just about the whole run, anyway. If I were to suggest anything I'd say take a Gu before the start and one at mile 5 or so and be done with them.

Do you get Triathlete? If not, you may want to pick up this month's issue as it is a special nutrition issue and see if it has you rethinking things. Interesting to me, was what they recommended for a 3:00 hour Oly for a 150lb athlete. This is real close to me (157 lbs & a 2:30 Oly PR and an average around 2:45). They recommended a staggering 6 gels for this. One before the swim, three on the bike and 2 on the run. I would have :X had I tried to take down 6 on Saturday, but it did make me think about my typical 2 to 3 Oly plan. For Saturday, I did one at 30-minutes before the gun (Greek yogurt was breakfast at about an hour & fifteen out), which has become my pre-race norm. I had planned to take my next one at the turn around at mile 12, but was "hungry" (not for a meal, just felt I needed something) at around mile 6, so I took a gel at mile 6, another at mile 12 and one more right before I cam off the bike for four total (I wore a good portion of the 3rd one, so it really wasn't a full 4). I was thinking about a 5th at the 5K turn around, but decided against it. BTW, I am a Hammer Gel guy as I cannot stomach Gu. I used to be a run hungry believer, but am liking doing something about every 45-minutes to an hour for longer events.

 

[scoobygang]

Does anyone use the Shot Blocs or Gu Chomps with smaller doses/more frequency? That's how I've been doing my long runs. I eat a nice big piece of fruit about 30 minutes before going out. After three miles, I'll start looking to a have a Shot Bloc (which is like 1/3 of a gel in glucose). I might end up averaging another one every 1 to 1.5 miles thereafter. Obviously, that might be a pain in the *** for a marathon distance, considering the size of a package but it works up to about a half.

 

[gruecd]

I used to be a run hungry believer, but am liking doing something about every 45-minutes to an hour for longer events.

I take a Gu basically every 5 miles during a marathon. Did the same on my 20-miler last night, taking a Gu at miles 5, 10, and 15.

 

[Ned]

I used to be a run hungry believer, but am liking doing something about every 45-minutes to an hour for longer events.

I take a Gu basically every 5 miles during a marathon. Did the same on my 20-miler last night, taking a Gu at miles 5, 10, and 15.

This is exactly what I do. I gravitated away from it and paid for it on an 18 miler a few weeks ago. I'm rotating Gu gel and Gu chomps to break things up a bit. Watermelon chomps are like crack.

 

[pigskinliquors]

My Update: Had a really nice 13 mile ride this morning. The course I chose was mostly chip seal, and new chip seal, so it beat me up a bit, but I still managed to average 20.3.

What kind of altitude gain?

Since he didn't mention walking home, probably none.Sorry man, couldn't resist.

LMBO. I live in freakin' College Station, TX = we don't have a lot of elevation change. We do have a crap load of wind though. That ride has some rollers, but nothing substantial, and wind was likely about 15 mph (not bad for here). I'd love to be riding in elevation, but I have to travel to do so. Of the 13, the first and last three are the only that didn't have chip seal. With neutral wind effect, I averaged right at 21 on those six miles = the chip seal likely is slowing me down almost a full mph. Grue and Ned: Way to struggle through great ones, and Grue, way to make up for it!

I take a Gu basically every 5 miles during a marathon. Did the same on my 20-miler last night, taking a Gu at miles 5, 10, and 15.

The above quote doesn't equate to the rest of us mortals on here. Every 5 miles for Grue, is closer to every 4th mile for the rest. I use every 40 minutes for my fueling, and only fuel if I'm working out for at least 1:15. for the need to start tracking Wattage. I think I see a Powertap hub in my near future. ScoobyGang: I have used the Gu blocks with more frequency, but I don't like the awkwardness of digging them out, and seem to get pretty sticky while eating them. I usually have one bag for very long workouts, just to break up the intake of regular Gu.

 

[IvanKaramazov]

Does anyone use the Shot Blocs or Gu Chomps with smaller doses/more frequency? That's how I've been doing my long runs. I eat a nice big piece of fruit about 30 minutes before going out. After three miles, I'll start looking to a have a Shot Bloc (which is like 1/3 of a gel in glucose). I might end up averaging another one every 1 to 1.5 miles thereafter. Obviously, that might be a pain in the *** for a marathon distance, considering the size of a package but it works up to about a half.

Nothing wrong with this. I usually eat 3-4 Shot Bloks every 4-5 miles on long runs, so you're getting about the same calorie intake over the same distance.

 

[gruecd]

The above quote doesn't equate to the rest of us mortals on here. Every 5 miles for Grue, is closer to every 4th mile for the rest. I use every 40 minutes for my fueling, and only fuel if I'm working out for at least 1:15.

Yeah, I will clarify that I typically won't use Gu unless I'm going at least 12 miles (~96 minutes). Otherwise it's just Gatorade.The only exception is if I'm racing a half marathon. Then I'll take one Gu and mile 5 and another around mile 10.

 

[BassNBrew]

Performance Bicycle is a having a one day free shipping offer. I saw some of the nutritional products like GU on sale. If your interested in trying something new aka small order, the free shipping makes it less painful.

 

[BassNBrew]

Personally for my halves I have taken some sugar from the start (I like candy orange slices myself) and then a bit of gatorade on the course. I would worry more about overeating than under - you can only process about 250 calories/hour and you have enough stores for just about the whole run, anyway. If I were to suggest anything I'd say take a Gu before the start and one at mile 5 or so and be done with them.

Do you get Triathlete? If not, you may want to pick up this month's issue as it is a special nutrition issue and see if it has you rethinking things. Interesting to me, was what they recommended for a 3:00 hour Oly for a 150lb athlete. This is real close to me (157 lbs & a 2:30 Oly PR and an average around 2:45). They recommended a staggering 6 gels for this. One before the swim, three on the bike and 2 on the run. I would have :X had I tried to take down 6 on Saturday, but it did make me think about my typical 2 to 3 Oly plan. For Saturday, I did one at 30-minutes before the gun (Greek yogurt was breakfast at about an hour & fifteen out), which has become my pre-race norm. I had planned to take my next one at the turn around at mile 12, but was "hungry" (not for a meal, just felt I needed something) at around mile 6, so I took a gel at mile 6, another at mile 12 and one more right before I cam off the bike for four total (I wore a good portion of the 3rd one, so it really wasn't a full 4). I was thinking about a 5th at the 5K turn around, but decided against it. BTW, I am a Hammer Gel guy as I cannot stomach Gu. I used to be a run hungry believer, but am liking doing something about every 45-minutes to an hour for longer events.

I believe most of those products have about 100-120 calories so this fits with what you're suggesting.

 

[wraith5]

I used to be a run hungry believer, but am liking doing something about every 45-minutes to an hour for longer events.

I take a Gu basically every 5 miles during a marathon. Did the same on my 20-miler last night, taking a Gu at miles 5, 10, and 15.

As a general rule, when I train longer distances I drink 4-5 oz of water or Gatorade every 1.5 miles, with a Gu or Hammergel every 3rd time (every 4.5 miles). During races I look ahead of time at the water stop map and try to keep to a similar schedule for gels. I've experimented with Gu or Energy Beans at the start of races, but I'm not sure I have a strong opinion one way or another.

 

[wraith5]

Strongly considering bagging the 6mi recovery run today to get some extra rest. Sunday's 20 has me spooked. Coupled with the 14MLR on the schedule for tomorrow, and I'm thinking of taking a breather.<insert HTFU comments>

Right before my taper in my first marathon is when my body started to breakdown. If you think you should add a rest day, I would support that 100%. Last thing you want is some silly injury due to pushing it too hard. The important run is the 20 miler. Not the 6 recovery. Good luck!

That's what I told my wife this morning. Tomorrow's 14 MLR is the important run.

Just don't skip the 14 or the 20. Both pretty important.

Yeah I did the 20 on Sunday and had a shi### experience too (same weather). Monday was a SRD with yesterday being 6mi recovery. I begrudgingly bagged that recovery run. Boy am I glad I did...This morning I hit the road at 4:30 to get the 14MLR in. 66 degrees and 100% humidity. Looking at the forecast, this was hopefully my last 100% humidity run for a while. I was nervous about this run since my confidence was shaken after the 20 miler debacle. All I can say is what a difference an extra day's rest makes.I know the weather channel said both mornings were 100%, but this 100% felt different. I didn't sweat nearly as much today as I did on Sunday, yet the temps were only a few degrees apart. Yes, I didn't even foam. The miles simply melted away today and were effortless. This was one of those runs where I got stronger in the middle of the run. This turned out to be one of my best ever long runs.I stuck with Pfitz's directions on MLR/Long runs where you start out easy at the bottom range of the HR range (143-163) and and then slowly pick it up. Being that I was leary, I took it extra easy at the beginning. Of course letting HR be my guide.Miles 1-5: 137HR @ 9:42 (Sunday I could barely hold this pace @ 150s)Miles 6-10: 141 @ 9:24Miles 11-14: 152 @ 8:54 (had a good 0.6mi hill at mile 11)Total Avg = 142HR @ 9:21 Unbelievable!I should've just kept going so I could finally have a good 20 miler to speak of. One day I'll conquer that distance.

Great job - it sure seems like you've come a long way since the last time I was posting with any frequency around here.

 

[BassNBrew]

Does anyone use the Shot Blocs or Gu Chomps with smaller doses/more frequency? That's how I've been doing my long runs. I eat a nice big piece of fruit about 30 minutes before going out. After three miles, I'll start looking to a have a Shot Bloc (which is like 1/3 of a gel in glucose). I might end up averaging another one every 1 to 1.5 miles thereafter. Obviously, that might be a pain in the *** for a marathon distance, considering the size of a package but it works up to about a half.

I like the Shot Blocs for special occasions. They're too expensive for everyday use and sort of a treat when doing an event. I follow your strategy with the Hammer Gels. I carry a 6 oz flask and take a hit every two miles on longer runs. The flask fits in the running belt of the pocket on the camelbak. That equates to about 350 calories per hour. I generally start at mile 5 or 6 and stop 2-3 miles before the finish.Regarding your marathon comment, I had so much junk in my shorts that I have to tie the drawstring tighter after a quarter mile when my crack started showing. I found a pair of shorts with a couple of rear pockets and two waist band pouches. Had 12 shot boks and 6 gel packs loaded in them. Didn't even notice them once them once the shorts were cinched up.

 

[Darrinll40]

gruecd -- Nice job on the 20-mile "make-up." I can't wait to see what you do to Milwaukee.

Polish -- This has been answered really well already, but I agree with everybody else about pre-race preparations. Don't eat a gigantic supper the night before your race; you'll just be bloated the next morning. Eat high-carb foods for a day or two starting three days out. Eat a nice, easily-digestible and high-carb breakfast on race day, ideally the same thing that you've been eating before your other long runs. Enjoy the race itself.

Polish - another important thing about the meal the night before. Don't eat something new, stick with what you have been eating. I had catfish for the first time in 20 years the night before a half and ended up walking a lot of the back half because of stomach cramps. I believe that my collapse is still up, yep. I only ended that way because I refused to walk the last half mile to the finish.

Sorry dude but I had to laugh. Still not as funny as me spewing 100 yards from the finish line in a tri last year and then having to hussle in to keep from getting passed at the line.

I knew when I posted it originally that I would take a lot of ribbing. But one guy suggeested that the race didn't count because I never crossed the second timing mat. I think it was Tri-man, yea, I can't wait to see him in Kentucky.

 

[tri-man 47]

I had so much junk in my shorts that I have to tie the drawstring tighter after a quarter mile when my crack started showing.

Brag, brag, brag. ---Some excellent quarter-mile repeats on the track today in some cool temps. Did four reps with about a minute break between them. :87, :86, :86, :84 (last was actually a 5:27/mile pace). 5K on Saturday.

 

[Sand]

Personally for my halves I have taken some sugar from the start (I like candy orange slices myself) and then a bit of gatorade on the course. I would worry more about overeating than under - you can only process about 250 calories/hour and you have enough stores for just about the whole run, anyway. If I were to suggest anything I'd say take a Gu before the start and one at mile 5 or so and be done with them.

Do you get Triathlete? If not, you may want to pick up this month's issue as it is a special nutrition issue and see if it has you rethinking things. Interesting to me, was what they recommended for a 3:00 hour Oly for a 150lb athlete. This is real close to me (157 lbs & a 2:30 Oly PR and an average around 2:45). They recommended a staggering 6 gels for this. One before the swim, three on the bike and 2 on the run. I would have :X had I tried to take down 6 on Saturday, but it did make me think about my typical 2 to 3 Oly plan. For Saturday, I did one at 30-minutes before the gun (Greek yogurt was breakfast at about an hour & fifteen out), which has become my pre-race norm. I had planned to take my next one at the turn around at mile 12, but was "hungry" (not for a meal, just felt I needed something) at around mile 6, so I took a gel at mile 6, another at mile 12 and one more right before I cam off the bike for four total (I wore a good portion of the 3rd one, so it really wasn't a full 4). I was thinking about a 5th at the 5K turn around, but decided against it. BTW, I am a Hammer Gel guy as I cannot stomach Gu. I used to be a run hungry believer, but am liking doing something about every 45-minutes to an hour for longer events.

I'll see if I can find it. I'm with you on the Gu - I hate all gels. :X I tend to eat jellybeans. In my oly I took 250 calories of gatorade - no solids. I did suck balls in that race, though, so maybe I can blame nutrition? In my last half marathon I think I did a bit of gatorade, but that was only an hour and a half (and I don't think at that time you really need to take much of anything?).

 

[pigskinliquors]

Performance Bicycle is a having a one day free shipping offer. I saw some of the nutritional products like GU on sale. If your interested in trying something new aka small order, the free shipping makes it less painful.

Just placed an order two days ago for new Mt. Bike tires. Sonofa#####!

 

[John Bender]

Hello my people.

This is Reggie by the way.

Anyway, been running and lifting.

Just running on a treadmill right now thanks to the runner's knee I've been dealing with. 14-16 miles per week.

The gym isn't so bad when you go at 5 AM - no meat heads wandering around you in every direction.

My shoulder is still absolutely shredded, I can't do #### with my left side. I'd go back to the Drs. but I really can't afford it right now, the back problems ended up costing me half of my deductible and I'm not ready to lump over the other half but it's got to be something structural because it's been 6 months now of rest and has gotten no better.

Racing on Saturday in a 5K - should be fun.

 

[sho nuff]

I did suck balls in that race,

I like running and all... but Im not doing that to get any energy. I suppose you replenished some salt though.

 

[BassNBrew]

Hello my people.This is Reggie by the way.Anyway, been running and lifting.Just running on a treadmill right now thanks to the runner's knee I've been dealing with. 14-16 miles per week.The gym isn't so bad when you go at 5 AM - no meat heads wandering around you in every direction.My shoulder is still absolutely shredded, I can't do #### with my left side. I'd go back to the Drs. but I really can't afford it right now, the back problems ended up costing me half of my deductible and I'm not ready to lump over the other half but it's got to be something structural because it's been 6 months now of rest and has gotten no better. Racing on Saturday in a 5K - should be fun.

Hey there Reg.Single legged extensions every time you're in the gym, heavy every 3rd day. You will be shocked by the results. Get some knee straps too.eta: Doing single leg calf raises on the same schedule will help you too.

 

[John Bender]

Hello my people.This is Reggie by the way.Anyway, been running and lifting.Just running on a treadmill right now thanks to the runner's knee I've been dealing with. 14-16 miles per week.The gym isn't so bad when you go at 5 AM - no meat heads wandering around you in every direction.My shoulder is still absolutely shredded, I can't do #### with my left side. I'd go back to the Drs. but I really can't afford it right now, the back problems ended up costing me half of my deductible and I'm not ready to lump over the other half but it's got to be something structural because it's been 6 months now of rest and has gotten no better. Racing on Saturday in a 5K - should be fun.

Hey there Reg.Single legged extensions every time you're in the gym, heavy every 3rd day. You will be shocked by the results. Get some knee straps too.

Got the knee straps. Thanks Bass - appreciate it. I've been doing them 3 times a week but I will do them daily going forward even when I'm working upper body

 

[proninja]

I woke up at 6:30 to go running before my ride into work. I sat on the couch until it was time to go to work.

 

[wraith5]

Got in about an hour on the bike today. Managed 19.4 mph on one 2.8 mile lap, which for my slow ### is pretty darn good.

 

[gruecd]

Got in about an hour on the bike today. Managed 19.4 mph on one 2.8 mile lap, which for my slow ### is pretty darn good.

Nice work. For your slow ###, at least. Just an easy 4 recovery for me last night. I've got 8 with 5 x 600M on tap for today, but my right hamstring is just a tad bit tender, so I might skip the intervals. We'll see how it feels later, but I don't think the 600s do a whole hell of a lot for you anyway, especially this late in the cycle. And I'm firmly in the "less is more during the taper" camp, anyway.

 

[Workhorse]

Well, it looks like I might be on the shelf for a while.

I've been struggling with significant hip/groin pain for the past 2 weeks and I've got an appointment with my orthepedist this afternoon. I'm betting that it's some kind of hip bursitis or sports hernia. It hurts to even put weight on my right leg when I wake up in the morning and I've only been able to run 3 miles without significant pain.

I'm trying to stay positive but now starting to feel like my sub 3:30 goal in Savannah is seriously at risk.

Wish me luck.

 

[IvanKaramazov]

Workhorse -- :(

gruecd -- It would be pretty ridiculous to pull a hamstring while running 600s two weeks before your A race. I wouldn't do them either if I had even the slightest niggling hamstring tightness.

_________________

I'm just doing an easy 5 in a couple of hours, but it looks like this will be my first run in sub-50 degree weather since back in May. Unfortunately it's supposed to warm up again next week, but at least fall is arriving.

 

[Ned]

Workhorse - GL. Hoping its something minor.

grue - I agree with Ivan. I'd bag them too if I had any soreness/tightness. I'm especially paranoid about hammies (I've torn one back in HS after ignoring the warning signs).

Ivan - We have a nice front coming our way right now. The next few days are looking primo. Can't wait to get out there and run in the cool temps!

 

[gruecd]

Ned & Ivan - Then it's settled. Just an easy 8 miles. No repeats.

Workhorse - :(

 

[sho nuff]

GL Workhorse.

Did some half mile repeats last night.

4:09, 4:02, 3:56, 4:00, 4:02

With a mile before and after. Total was close to 6 miles with the jogging in between.

HR was about as expected...150s for the first 2, into the 160s for the last 3 (167 and 169 for the last 2 of them). Then back in the 150s for the last mile (9:56).

Little 3 mile recovery while the son is at soccer practice tonight...Warrior Dash on Saturday.

 

[tri-man 47]

Workhorse - ugh!!! Sorry to hear about the injury. Let's hope it heals up quickly.

 

[Ned]

Yesterday's 14 MLR took a decent amount outta me. Today's 6mi recovery just felt awkward until about the 4th mile when I finally got comfortable. It's muggy with passing storms rolling through, but not too bad overall. 140 @ 9:46.

 

[Sand]

Workhorse:

On a completely unrelated note, cyclists suck:

Larger women more apt to have sex on date

LONDON, Sept. 11 (UPI) -- A survey of 10,000 members of a British Web site indicates larger women and tall (and skinny) women are more likely to have sex on the first date.

FreeDating.co.uk's survey also indicates the larger a woman is, the more open she may be to having sex on the first date, although there was no similar effect in larger men, but athletic men are most likely to be open to sex on a first date.

Web site officials say they actively discourage people who are looking to cheat on their partner from using FreeDating.co.uk, but they recognize that any dating site will have some married people so they say they ask that they classify themselves as "married."

Although, it's hard to know how many are really married, the survey indicates that men on the Web site who say they are married are most likely to have sex on the first date.

Attributes in women that predict sex on the first date are: medium drinker, interest in cars and spends time in bars, while the attributes in women that don't predict sex on the first date are being a teetotaler and having an interest in bicycling.

Attributes in men that predict sex on the first date are being a medium drinker and smoking, while those not apt to have sex on the first date don't drink, don't smoke and have an interest in cycling.

In women, declining education levels lead to increased willingness to have first-date sex, while in men, the better educated were more willing to have sex on the first date, the survey says.