Ran a 10k in June (3 Viewers)

[Juxtatarot]

The chart at the bottom of the page here probably makes the hills seem worse than they really are, but look at Boston compared to my "home" marathon!

Yeah, the hills are each less than 100 ft of elevation. You can at least train on some undulation out in your area (it's dead flat nearer to the city where I am). If you catch the 9.5 mile loop around Argonne Labs, that big rise (especially running clockwise) on the south end will prepare you sufficiently. Or if you're out that way, you can run into Lemont and catch a nasty steep hill heading up from the river. The hotels right near the finish and the expo might be sold out (and they're more expensive). Call up a map of the subway system, and you can match up some hotels along those routes - either the east end or further west nearer to the ball park.

BTW, if you email gruecd or me, either of us can send you the ultimate spreadsheet for planning mile splits at Boston. Plug in your desired time and some other detail and it lays it all out for you - even a wristband layout you can print and laminate. Total geekiness. I studied it constantly.

Yes, I'll make sure to focus on hills. Although, you're right, the suburbs out by me have a few more hills than your area. Have you ever ran Waterfall Glen in the winter? I never have but would guess that it's muddy a lot. I also have a theory that lightweights like me take hills a little easier than normal folk. I'm sure I'll be forced onto the treadmill at times in the winter, so I'll probably use one of the "hills" settings at times too.I'll have to check out that spreadsheet sometime before the race. Thanks.

 

[Juxtatarot]

OK, just put the finishing touches on the last 9 weeks of my JFK training. Take a look-see:

										Week	M	T	W	T	F	S	S	total		notes16-Sep	rest	26.6TR	10	6	rest	3	26.2	71.8		23-Sep	14	rest	26TR	rest	5	22	18	85		30-Sep	rest	10	6	12	rest	16	10	54		first week taper for 50K7-Oct	rest	10	8	4	rest	rest	50K TR	53.07		14-Oct	rest	rest	8	10	rest	16	12	52		recovery21-Oct	rest	14	8	10	rest	30	15	77		28-Oct	rest	10	6	10	rest	20	5	52		taper week 14-Nov	rest	8	5	8	rest	10	5	36		taper week 211-Nov	5	rest	4	rest	2	50				* TR = trail run

So basically maxing out with two weeks right around 80mpw while allowing a 2-week taper for my 50K and then a little recovery. Key back-to-backs include 26/10, 26/14, 22/18, and 30/15. Hopefully enough rest, and as you can see, not a lot of junk miles.

I can't imagine trying to get out of bed the morning after back-to-backs like those! How does race pace vs. training paces work for ultra training?

 

[BassNBrew]

OK, just put the finishing touches on the last 9 weeks of my JFK training. Take a look-see:

										Week	M	T	W	T	F	S	S	total		notes16-Sep	rest	26.6TR	10	6	rest	3	26.2	71.8		23-Sep	14	rest	26TR	rest	5	22	18	85		30-Sep	rest	10	6	12	rest	16	10	54		first week taper for 50K7-Oct	rest	10	8	4	rest	rest	50K TR	53.07		14-Oct	rest	rest	8	10	rest	16	12	52		recovery21-Oct	rest	14	8	10	rest	30	15	77		28-Oct	rest	10	6	10	rest	20	5	52		taper week 14-Nov	rest	8	5	8	rest	10	5	36		taper week 211-Nov	5	rest	4	rest	2	50				* TR = trail run

So basically maxing out with two weeks right around 80mpw while allowing a 2-week taper for my 50K and then a little recovery. Key back-to-backs include 26/10, 26/14, 22/18, and 30/15. Hopefully enough rest, and as you can see, not a lot of junk miles.

Here are my suggested changes.

										Week	M	T	W	T	F	S	S	total		notes16-Sep	rest	26.6TR	10	6	rest	3	26.2	71.8		23-Sep	14	rest	26TR	rest	12	26	rest	79		30-Sep	rest	16	6	12	rest	10	6	50		first week taper for 50K7-Oct	rest	10	8	4	rest	rest	50K TR	53.07		14-Oct	20	rest	rest	10	rest	16	6	52		recovery21-Oct	rest	14	8	5	rest	30	20	77		28-Oct	rest	10	6	10	rest	12	5	44		taper week 14-Nov	rest	8	5	8	rest	8	rest	29		taper week 211-Nov	5	rest	4	rest	2	50				* TR = trail run

wk 1 - Looks good.wk 2 - Move your Sunday run to Friday, you can use the extra rest day with only a two week taper to the 50k. I knocked 6 off that Friday run due to time and 84 miles is crazy high with 13 days to go time number one.wk 3 - 16/10 dropped to 10/6...only one wk the 50k. Move 6 of those miles to Monday so you still hit 50 for the wk. Watch more football on Sunday.wk 4 - No change.wk 5 - You just ran 50k, make some hay here and knock 20 out on Monday. It will suck but is a huge opportunity. Wed 8 becomes rest. Knock your Sunday 12 to 6 and watch more football. 16/12 is junk miles anyway. Weekly miles end up the same. You get more recovery, it just starts a day later.wk 6 - Knock 5 off you Wed run. Make more hay on the weekend by changing the 30/15 to 30/20.wk 7 - 52 and 20 long two weeks out seems like too much. You killed it the weekend before.wk 8 - Take the extra rest day and watch football. Go shoot hoops or ride your bike if bored. Knock that Saturday run to an hour or so. You don't need to be doing double digits and it offers no fitness benefit.YMMV. Basically premise is to make you hard periods harder and easy days easier. Make the 50K a test run so get a little more rest going into it and then us it as a springboard for your key double. You should have two training goals...lots of time on your feet in a compressed period and lots of rest to recover from that and be ready for the next hard workout. Sharpen your pencil and really get rid of the junk miles.

 

[BassNBrew]

I can't imagine trying to get out of bed the morning after back-to-backs like those! How does race pace vs. training paces work for ultra training?

It's all about time on your feet. For beginners they suggest mixing in walking. For Gru that might mean some 10 min/mi stints. You can't really pace train for a race pace. On a flat/rolling course most people take 1.3x longer to run the second half of the event relative to the first. Gru's event is extremely front loaded with hills and very technical trails so he likely will negetive split the course, but his effort will be front loaded.

 

[BassNBrew]

I've run on the Appl trail and unless there's some special Maryland section, it's hard. Here's a video.

http://www.modernhiker.com/2011/03/07/the-appalachian-trail-in-5-minutes/

 

[gruecd]

OK, just put the finishing touches on the last 9 weeks of my JFK training. Take a look-see:

Week M T W T F S S total notes16-Sep rest 26.6TR 10 6 rest 3 26.2 71.8 23-Sep 14 rest 26TR rest 5 22 18 85 30-Sep rest 10 6 12 rest 16 10 54 first week taper for 50K7-Oct rest 10 8 4 rest rest 50K TR 53.07 14-Oct rest rest 8 10 rest 16 12 52 recovery21-Oct rest 14 8 10 rest 30 15 77 28-Oct rest 10 6 10 rest 20 5 52 taper week 14-Nov rest 8 5 8 rest 10 5 36 taper week 211-Nov 5 rest 4 rest 2 50 * TR = trail run So basically maxing out with two weeks right around 80mpw while allowing a 2-week taper for my 50K and then a little recovery. Key back-to-backs include 26/10, 26/14, 22/18, and 30/15. Hopefully enough rest, and as you can see, not a lot of junk miles.

Here are my suggested changes.

										Week	M	T	W	T	F	S	S	total		notes16-Sep	rest	26.6TR	10	6	rest	3	26.2	71.8		23-Sep	14	rest	26TR	rest	12	26	rest	79		30-Sep	rest	16	6	12	rest	10	6	50		first week taper for 50K7-Oct	rest	10	8	4	rest	rest	50K TR	53.07		14-Oct	20	rest	rest	10	rest	16	6	52		recovery21-Oct	rest	14	8	5	rest	30	20	77		28-Oct	rest	10	6	10	rest	12	5	44		taper week 14-Nov	rest	8	5	8	rest	8	rest	29		taper week 211-Nov	5	rest	4	rest	2	50				* TR = trail run

wk 1 - Looks good.wk 2 - Move your Sunday run to Friday, you can use the extra rest day with only a two week taper to the 50k. I knocked 6 off that Friday run due to time and 84 miles is crazy high with 13 days to go time number one.

wk 3 - 16/10 dropped to 10/6...only one wk the 50k. Move 6 of those miles to Monday so you still hit 50 for the wk. Watch more football on Sunday.

wk 4 - No change.

wk 5 - You just ran 50k, make some hay here and knock 20 out on Monday. It will suck but is a huge opportunity. Wed 8 becomes rest. Knock your Sunday 12 to 6 and watch more football. 16/12 is junk miles anyway. Weekly miles end up the same. You get more recovery, it just starts a day later.

wk 6 - Knock 5 off you Wed run. Make more hay on the weekend by changing the 30/15 to 30/20.

wk 7 - 52 and 20 long two weeks out seems like too much. You killed it the weekend before.

wk 8 - Take the extra rest day and watch football. Go shoot hoops or ride your bike if bored. Knock that Saturday run to an hour or so. You don't need to be doing double digits and it offers no fitness benefit.

YMMV. Basically premise is to make you hard periods harder and easy days easier. Make the 50K a test run so get a little more rest going into it and then us it as a springboard for your key double. You should have two training goals...lots of time on your feet in a compressed period and lots of rest to recover from that and be ready for the next hard workout. Sharpen your pencil and really get rid of the junk miles.

Thanks a ton for the feedback, BNB. Gonna go ahead and make the changes you suggested!!

 

[BassNBrew]

Thanks a ton for the feedback, BNB. Gonna go ahead and make the changes you suggested!!

I forgot to add to adjust accordingly for Packer games. Panther games are easy because we never play on primetime aka we suck. Keeping up with Packer games must be difficult.

 

[AcerFC]

Just signed up for my first duathlon2 mile run, 10 mile bike, 2 mile run. October 7th.

A couple of quick pieces of advice. Practice transitions and plan a static set up for the transition area that includes helmet placement, glasses, etc. Visualize transition as you set up for the event to be sure nothing will get in the way. If you do not already have them, get speed laces for your shoes. You can go name brand like Yankz, or go on eBay and get the cheap ones (I like these and the more you buy, the less you spend on each). Brick workouts are great tune ups and make training a lot more fun IMO. Based on the sprint you are doing, I'd mock the race distance and do transitions as part of the brick.

Do I need a helmet?

It looks dorky while you're running in it, but yeah, you need a helmet.

And caps on your bars, and if you ride your bike from your car to transition, the helmet must be on, and the helmet need to be buckled, and on and on. Multi-Sport has a ton of rules that, frankly, I love. Take a look at the website for the event and let me (us) know if you have questions. You will enjoy your day more if you know how its ruled and regulated.

Oof. Didn't realize I would be running with a helmet or having to do anything special at all. All I have is my mountain bike. We have gone over that before and most guys said it would be OK. I'll see if there are any specific rules. Thanks guys. This is the one thread I was bummed I couldnt keep up with over the summer. Seems like everyone is still doing great though.

 

[2Young2BBald]

Just signed up for my first duathlon2 mile run, 10 mile bike, 2 mile run. October 7th.

A couple of quick pieces of advice. Practice transitions and plan a static set up for the transition area that includes helmet placement, glasses, etc. Visualize transition as you set up for the event to be sure nothing will get in the way. If you do not already have them, get speed laces for your shoes. You can go name brand like Yankz, or go on eBay and get the cheap ones (I like these and the more you buy, the less you spend on each). Brick workouts are great tune ups and make training a lot more fun IMO. Based on the sprint you are doing, I'd mock the race distance and do transitions as part of the brick.

Do I need a helmet?

It looks dorky while you're running in it, but yeah, you need a helmet.

And caps on your bars, and if you ride your bike from your car to transition, the helmet must be on, and the helmet need to be buckled, and on and on. Multi-Sport has a ton of rules that, frankly, I love. Take a look at the website for the event and let me (us) know if you have questions. You will enjoy your day more if you know how its ruled and regulated.

Oof. Didn't realize I would be running with a helmet or having to do anything special at all. All I have is my mountain bike. We have gone over that before and most guys said it would be OK. I'll see if there are any specific rules. Thanks guys. This is the one thread I was bummed I couldnt keep up with over the summer. Seems like everyone is still doing great though.

Whoa, whoa, whoa, you do not have to run with the helmet. We were sharing stories of forgetting to take the helmet off coming out of transition off the bike. I am heading to the pool, I'll post more about transitions, etc later tonight. Its not as tough as it sounds.

 

[Sand]

Just signed up for my first duathlon2 mile run, 10 mile bike, 2 mile run. October 7th.

A couple of quick pieces of advice. Practice transitions and plan a static set up for the transition area that includes helmet placement, glasses, etc. Visualize transition as you set up for the event to be sure nothing will get in the way. If you do not already have them, get speed laces for your shoes. You can go name brand like Yankz, or go on eBay and get the cheap ones (I like these and the more you buy, the less you spend on each). Brick workouts are great tune ups and make training a lot more fun IMO. Based on the sprint you are doing, I'd mock the race distance and do transitions as part of the brick.

Do I need a helmet?

It looks dorky while you're running in it, but yeah, you need a helmet.

And caps on your bars, and if you ride your bike from your car to transition, the helmet must be on, and the helmet need to be buckled, and on and on. Multi-Sport has a ton of rules that, frankly, I love. Take a look at the website for the event and let me (us) know if you have questions. You will enjoy your day more if you know how its ruled and regulated.

Oof. Didn't realize I would be running with a helmet or having to do anything special at all. All I have is my mountain bike. We have gone over that before and most guys said it would be OK. I'll see if there are any specific rules. Thanks guys. This is the one thread I was bummed I couldnt keep up with over the summer. Seems like everyone is still doing great though.

Yeah - I was kidding about running with it. Helmets are easy - before you get on your bike you put on the helmet and strap it on. Once you get off and rack your bike you take it off and go running. It is a good idea to have one anyway - I know a couple folks who would be in bad, bad shape without one.Mountain bike for a small race is fine. Recumbents are not allowed, but MTBs are fine.

 

[tri-man 47]

Have you ever ran Waterfall Glen in the winter? I never have but would guess that it's muddy a lot. I also have a theory that lightweights like me take hills a little easier than normal folk. I'm sure I'll be forced onto the treadmill at times in the winter, so I'll probably use one of the "hills" settings at times too.

I'll have to check out that spreadsheet sometime before the race. Thanks.

I have run WG in the winter. I don't recall trouble with mud - I do recall trouble with ruts due to the mountain bikers that use it, and that's actually a bit irritating. The ruts occur, too, in the snow as they freeze over. Sometimes I get twisted almost sideways! I figure it's good training for the feet and ankles to run that unstable terrain, though. The trail does not melt quickly (not like streets with the warmer pavement). So really, to run WG in the winter, you'll probably need Yaktrax.gruecd - better you than me! That's a helluva schedule. Cool to see BnB offering such sage advice. Add in 2Young's advice for Acer ...I love this thread.

liquors - dude, your workouts are incredible! You inspire me to get into some serious strength building in November when my race season ends.

 

[2Young2BBald]

Sorry Acer, time got away from me last night. Here are some multi-sport basics that may help make your day easier and more fun. You'll want to get to the event early enough to get your bike set up in the transition area. I checked your event online and it is a USAT (USA Triathon) sanctioned event. The clock doesn't stop when you transition from the first run to the bike and the bike to the last run. In transition, you basically "own" the area the width of your handlebars in front of your bike. You'll hang your bike seat on the rack with the bars facing forward in the direction you'll be taking the bike off. I like to get to events a little earlier to get a spot next to a post (if the assignments are by rack and not the exact spot). This will help by not having bikes on both sides to get tangled coming in and out. A spot by "bike out" is nice too, as it means less running with your bike. Place your helmet, unbuckled, on the bars in a direction that will make it easy to get it on. I place the helmet front facing me with my bike glasses poked through the helmet vents. This makes it easy to pop my glasses on and then the helmet. Buckle the helmet right way. If its not buckled, they should stop you at the bike mount line. The mount line with be just outside transition where you can get on and ride. It'll be marked with tape, chalk or something like these and will also be the point where you'll have to get off your bike when you return.

I'd guess there will be a course meeting before the racing where they'll hit some of the rules. For the bike leg, stay to the right unless you are passing. If you are passing (on the left only), complete it as quickly as possible and the drop back in. Lots of talk on the bike too. If you are coming up on someone, a nice "on your left" is a good way to be sure they don't drift out on you. Know that riders will be letting you know they are on your left and stay steady forward when they do. Instinct may make you look left which may make you drift left. Just stay steady, you own the road in front of you.

Coming back into transition, you do not have to rack your bike in the same direction. Just dismount, run in and hang your seat back on the bar and go. I am guessing you are not wearing bike shoes, so this should happen quick. Unbuckle the helmet right after you get off at dismount and drop it in your "space" by your bike. Depending on the size of the race, transition can be chaotic. Watch for bike coming in, etc. This is all easier than it sounds. Just visualize making your way in and out and all will go fine. Oh, and if its a bigger event, you'll want to find a way to mark off where your bike is. Find trees, banners, etc that help find your rack. If you think it is a big event, you may even want to pack some sidewalk chalk and chalk an arrow to your bike. Folks use ribbons, balloons, etc to do the same.

Relax and enjoy the event. Most athletes doing this stuff are very cool. If you have questions, just ask someone who looks like they know what they are doing. I'm sure they'll be happy to help. GOOD LUCK and ask away if you have more questions.

 

[AcerFC]

Thanks guys. I missed the sarcasm in the running with the helmet on

I will try to find someone to lend me a racing bike and a helmet. My uncle was into cycling big time so Ill see if he has any extras laying around.

The race is in memory of a buddys dad and to raise some money. I wanted to get into events which had more then just running so I figured I would try it.

Thanks for the advice. If I have any questions, I know where to come

 

[Ned]

OK, just put the finishing touches on the last 9 weeks of my JFK training. Take a look-see:

Week M T W T F S S total notes16-Sep rest 26.6TR 10 6 rest 3 26.2 71.8 23-Sep 14 rest 26TR rest 5 22 18 85 30-Sep rest 10 6 12 rest 16 10 54 first week taper for 50K7-Oct rest 10 8 4 rest rest 50K TR 53.07 14-Oct rest rest 8 10 rest 16 12 52 recovery21-Oct rest 14 8 10 rest 30 15 77 28-Oct rest 10 6 10 rest 20 5 52 taper week 14-Nov rest 8 5 8 rest 10 5 36 taper week 211-Nov 5 rest 4 rest 2 50 * TR = trail run So basically maxing out with two weeks right around 80mpw while allowing a 2-week taper for my 50K and then a little recovery. Key back-to-backs include 26/10, 26/14, 22/18, and 30/15. Hopefully enough rest, and as you can see, not a lot of junk miles.

Here are my suggested changes.

										Week	M	T	W	T	F	S	S	total		notes16-Sep	rest	26.6TR	10	6	rest	3	26.2	71.8		23-Sep	14	rest	26TR	rest	12	26	rest	79		30-Sep	rest	16	6	12	rest	10	6	50		first week taper for 50K7-Oct	rest	10	8	4	rest	rest	50K TR	53.07		14-Oct	20	rest	rest	10	rest	16	6	52		recovery21-Oct	rest	14	8	5	rest	30	20	77		28-Oct	rest	10	6	10	rest	12	5	44		taper week 14-Nov	rest	8	5	8	rest	8	rest	29		taper week 211-Nov	5	rest	4	rest	2	50				* TR = trail run

wk 1 - Looks good.wk 2 - Move your Sunday run to Friday, you can use the extra rest day with only a two week taper to the 50k. I knocked 6 off that Friday run due to time and 84 miles is crazy high with 13 days to go time number one.

wk 3 - 16/10 dropped to 10/6...only one wk the 50k. Move 6 of those miles to Monday so you still hit 50 for the wk. Watch more football on Sunday.

wk 4 - No change.

wk 5 - You just ran 50k, make some hay here and knock 20 out on Monday. It will suck but is a huge opportunity. Wed 8 becomes rest. Knock your Sunday 12 to 6 and watch more football. 16/12 is junk miles anyway. Weekly miles end up the same. You get more recovery, it just starts a day later.

wk 6 - Knock 5 off you Wed run. Make more hay on the weekend by changing the 30/15 to 30/20.

wk 7 - 52 and 20 long two weeks out seems like too much. You killed it the weekend before.

wk 8 - Take the extra rest day and watch football. Go shoot hoops or ride your bike if bored. Knock that Saturday run to an hour or so. You don't need to be doing double digits and it offers no fitness benefit.

YMMV. Basically premise is to make you hard periods harder and easy days easier. Make the 50K a test run so get a little more rest going into it and then us it as a springboard for your key double. You should have two training goals...lots of time on your feet in a compressed period and lots of rest to recover from that and be ready for the next hard workout. Sharpen your pencil and really get rid of the junk miles.

Thanks a ton for the feedback, BNB. Gonna go ahead and make the changes you suggested!!

This is going to be a lot of fun to watch unfold. Fascinating

 

[gruecd]

This is going to be a lot of fun to watch unfold. Fascinating

"Fascinating" isn't quite the word that I had in mind. More like insane. Not sure what I'm gonna do with all those rest days. I'm used to running 6 days/week. I guess I can always ride my bike or something.

 

[IvanKaramazov]

This is going to be a lot of fun to watch unfold. Fascinating

"Fascinating" isn't quite the word that I had in mind. More like insane. Not sure what I'm gonna do with all those rest days. I'm used to running 6 days/week. I guess I can always ride my bike or something.

If I ran 30 miles and then followed it up 20 the next day, I'm guessing I would appreciate a rest day or two. But hey, that's just me.

 

[gruecd]

This is going to be a lot of fun to watch unfold. Fascinating

"Fascinating" isn't quite the word that I had in mind. More like insane. Not sure what I'm gonna do with all those rest days. I'm used to running 6 days/week. I guess I can always ride my bike or something.

If I ran 30 miles and then followed it up 20 the next day, I'm guessing I would appreciate a rest day or two. But hey, that's just me.

Haha. I hear ya. It's just a bit of a paradigm shift. It's fun mixing things up for a cycle. I'll be back to my usual marathon training schedule come January, so it's nice doing something a little different.

 

[BassNBrew]

This is going to be a lot of fun to watch unfold. Fascinating

"Fascinating" isn't quite the word that I had in mind. More like insane. Not sure what I'm gonna do with all those rest days. I'm used to running 6 days/week. I guess I can always ride my bike or something.

Are you still playing basketball?

 

[gruecd]

This is going to be a lot of fun to watch unfold. Fascinating

"Fascinating" isn't quite the word that I had in mind. More like insane. Not sure what I'm gonna do with all those rest days. I'm used to running 6 days/week. I guess I can always ride my bike or something.

Are you still playing basketball?

Haven't played since my league ended back in March/April. It starts up again in December, but I'm not even sure if our team is going back to defend our title. At 35, I'm still young by distance running standards, but I'm getting too old to hang with 23- and 24-year-old former D1 athletes on the basketball court. :(

 

[tri-man 47]

I will try to find someone to lend me a racing bike and a helmet. My uncle was into cycling big time so Ill see if he has any extras laying around.

You could do the event with your mountain bike, which is familiar to you versus trying something different. A mountain bike might send a 'newbie' message, but ..you are. Ultimately, these events are about you challenging yourself anyway. Don't worry about what others are riding or how they're doing.

 

[Sand]

I will try to find someone to lend me a racing bike and a helmet. My uncle was into cycling big time so Ill see if he has any extras laying around.

You could do the event with your mountain bike, which is familiar to you versus trying something different. A mountain bike might send a 'newbie' message, but ..you are. Ultimately, these events are about you challenging yourself anyway. Don't worry about what others are riding or how they're doing.

Lots of folks on MTBs at smaller races. Or you could just skip the whole sprint tri thing and do something completely awesome like this.

 

[gruecd]

I will try to find someone to lend me a racing bike and a helmet. My uncle was into cycling big time so Ill see if he has any extras laying around.

You could do the event with your mountain bike, which is familiar to you versus trying something different. A mountain bike might send a 'newbie' message, but ..you are. Ultimately, these events are about you challenging yourself anyway. Don't worry about what others are riding or how they're doing.

Lots of folks on MTBs at smaller races. Or you could just skip the whole sprint tri thing and do something completely awesome like this.

I still think we need to do that Ironman relay thing we were talking about....

 

[Ned]

I will try to find someone to lend me a racing bike and a helmet. My uncle was into cycling big time so Ill see if he has any extras laying around.

You could do the event with your mountain bike, which is familiar to you versus trying something different. A mountain bike might send a 'newbie' message, but ..you are. Ultimately, these events are about you challenging yourself anyway. Don't worry about what others are riding or how they're doing.

Lots of folks on MTBs at smaller races. Or you could just skip the whole sprint tri thing and do something completely awesome like this.

I still think we need to do that Ironman relay thing we were talking about....

A Sand/BnB/Grue tri team

 

[gruecd]

I still think we need to do that Ironman relay thing we were talking about....

4)What is the date for the 2013 event?

PPD Beach2Battleship 2013 will be held on Saturday October 26, 2013.

 

[AcerFC]

I will try to find someone to lend me a racing bike and a helmet. My uncle was into cycling big time so Ill see if he has any extras laying around.

You could do the event with your mountain bike, which is familiar to you versus trying something different. A mountain bike might send a 'newbie' message, but ..you are. Ultimately, these events are about you challenging yourself anyway. Don't worry about what others are riding or how they're doing.

Lots of folks on MTBs at smaller races. Or you could just skip the whole sprint tri thing and do something completely awesome like this.

 

[Sand]

I will try to find someone to lend me a racing bike and a helmet. My uncle was into cycling big time so Ill see if he has any extras laying around.

You could do the event with your mountain bike, which is familiar to you versus trying something different. A mountain bike might send a 'newbie' message, but ..you are. Ultimately, these events are about you challenging yourself anyway. Don't worry about what others are riding or how they're doing.

Lots of folks on MTBs at smaller races. Or you could just skip the whole sprint tri thing and do something completely awesome like this.

I thought it was pretty amusing, as well. This guy's mom posted in that thread - he's 19, never swam 2.4 miles, only ridden that bike 40 miles before the Ironman, and never run more than 8 miles. So him finishing was pretty amazing.And his hair is long so that he can donate to locks of love (hair for cancer patients).

 

[Sand]

I still think we need to do that Ironman relay thing we were talking about....

4)What is the date for the 2013 event?

PPD Beach2Battleship 2013 will be held on Saturday October 26, 2013.

Definitely gotta think on that one!

 

[IvanKaramazov]

I will try to find someone to lend me a racing bike and a helmet. My uncle was into cycling big time so Ill see if he has any extras laying around.

You could do the event with your mountain bike, which is familiar to you versus trying something different. A mountain bike might send a 'newbie' message, but ..you are. Ultimately, these events are about you challenging yourself anyway. Don't worry about what others are riding or how they're doing.

Lots of folks on MTBs at smaller races. Or you could just skip the whole sprint tri thing and do something completely awesome like this.

I still think we need to do that Ironman relay thing we were talking about....

A Sand/BnB/Grue tri team

That's really not fair to the competition.

 

[tri-man 47]

I still think we need to do that Ironman relay thing we were talking about....

4)What is the date for the 2013 event?

PPD Beach2Battleship 2013 will be held on Saturday October 26, 2013.

Definitely gotta think on that one!

But remember what we discussed at the Bourbon Chase - you'll need to bulk up, Sand, so the team can enter the Clydesdale division.

 

[gruecd]

12 miles yesterday afternoon at 7:50 pace. Today was gonna be a rest day with 16 tomorrow and 10 on Sunday, but I don't have any plans tonight, so I might just run tonight and tomorrow and rest on Sunday instead.

P.S. Nice game last night, huh?!

 

[walnutz]

So - It is getting a little chillier here in MO. I was wondering what you guys wear warmth wise. In the morning, when I typically run, it is in the 50's right now. Are you guys still out in short sleeves?

 

[Juxtatarot]

OK, Boston sign-up complete!

 

[tri-man 47]

So - It is getting a little chillier here in MO. I was wondering what you guys wear warmth wise. In the morning, when I typically run, it is in the 50's right now. Are you guys still out in short sleeves?

When it's down in the low 50s (as it is here in Chicago), I'll usually wear a lonnng-sleeved shirt that I can pull over the back of the hands. I'm pretty quick to get out my running gloves, though. Below 40'ish I'll switch to running tights, and I'll often wear a tight, sleeveless tri-top under a running shirt. By mid-30s the ear warmer or running cap make an appearance. I'll also wear some speedo trunks under running shorts or tights to keep the boys warm.eta: Juxt -

 

[Ned]

So - It is getting a little chillier here in MO. I was wondering what you guys wear warmth wise. In the morning, when I typically run, it is in the 50's right now. Are you guys still out in short sleeves?

Still singlet/shorts for me. I won't go long sleeves until mid 30s or so. I tend to run hotter than most, though.

 

[Sand]

So - It is getting a little chillier here in MO. I was wondering what you guys wear warmth wise. In the morning, when I typically run, it is in the 50's right now. Are you guys still out in short sleeves?

Once it gets cooler I'll go to long sleeve shirts and gloves (my hands get cold easy).

 

[Ned]

OK, Boston sign-up complete!

Congrats!!!

 

[gruecd]

OK, Boston sign-up complete!

 

[gruecd]

So - It is getting a little chillier here in MO. I was wondering what you guys wear warmth wise. In the morning, when I typically run, it is in the 50's right now. Are you guys still out in short sleeves?

Still singlet/shorts for me. I won't go long sleeves until mid 30s or so. I tend to run hotter than most, though.

Temps in the 50s, I'm still running shirtless a lot of the time.

 

[gruecd]

Speaking of cooler weather, am I the only one getting positively giddy because I'm seeing overnight lows in the 40s (and even the 30s) forecasted over the next couple of weeks??!

 

[SFBayDuck]

I have to try and get in here more than once every week or two.....

Umstead 100 - Got In

AWESOME!

Chase the Bear Glenview 5K

Sounds like fun.

Thinking about it, it was fun, once I stop obsessing over the time compared to earlier times this year. After about a half-mile, there was a pack of about six runners just in front of me (and more further ahead; I finished 10th). I stayed patient and they began to fall off the pace. Just before the two mile point, two were left in front of me as we turned onto a long straightaway. We had a little back and forth, but then I was able to surge a bit and create a bit of distance. That was the race within the race ..and it was fun!

I've always wondered what it would feel like to actually "race". Hell, I don't even train with anyone else, let alone worry too much about where I finish during a race - just that I get to the finish. Sounds like fun!

Sunday - awoke up at 6. Dragged my hungover, tired butt out of bed and was running in Central Park by 6:45.....

Well done getting out there after a night like that! One of my favorite runs ever was a 15 miler up on Mt. Ashland the morning after a really hard night out. Talk about challenging your hydration strategies....

For those calling me crazy, here's my pre-lim run thru at weekly mileages of the next 30 weeks. Comment/suggestions welcome.

cycle 1 - 22, 34, 30, 34, 40, 38, 32, 42 (Shut-In week) - slow build to 40 mile week level

cycle 2 - 40, 53, 64, 33, 65 (Table Rock week) - build to 50-60 mile week

cycle 3 - 40, 55, 47, 32, 67 (Tsali Double week) - step back / maintenence cycle

cycle 4 - 40, 51, 64, 42, 31, 67 (Black Mt. Marathon week) - endurance cycle

cycle 5 - 36, 71, 78, 35, 27, 111 (Umstead week) - final build and taper

Seems relatively manageable given the weekly numbers many of you are posting.

Already see some things that need massaging.

Time on your feet and back-to-back longs. Most of the 100 mile plans (for non-elite types) I've read peak around 70-80 miles, so looks about right to me.

Was talking to a local coach and Ironman triathlete the other night, and he said, "The problem with ultramarathons is that they make you SLOW."

I assume he means that all the long, slow running (the core of ultra training) causes you to lose speed.

Discuss.

Tell that to Mike Wardian (2:18 marathon PR, has won multiple ultras including JFK) or Max King (2:14 at Olympic Trials, with a 99% ranking on Ultrasignup) or Devon Crosby-Helms (won SF Marathon, 2:38 at Trials and multiple 100K wins). Of course they are all freaks....

Key back-to-backs include 26/10, 26/14, 22/18, and 30/15.

I'm never going to do anything like this anyway, but I read the training guide from the 100 miler a few pages back, and that guy has you doing super-long runs of 50-60 miles at a time instead of back-to-backs. Does the ultra community have any kind of consensus on which approach is best, or does it just vary from person to person?

Most lean to the back to backs. It's more about time on your feet than distance. I haven't seen anyone suggesting more than 40 miles at a clip even with just one longer run a week.

Agreed that most lean toward back-to-backs. I've heard a few times now that from a purely physiological perspective, you start to get diminishing returns once you move past 3 hour runs - at that point you are maxing out the positive adaptive changes in your body while moving into an area where you are breaking down enough to greatly increase injury risk. That being said, the psychological gains from going longer (I CAN do this) and the ability to work on your nutrition do realistically require going a bit longer when training for something that's going to take as long to finish as a 50M or longer. After all, a 100 miler is an eating and drinking contest with some running thrown in, so you'd better figure out how to fuel your body while moving for 20+ hours.

 

[Ned]

Speaking of cooler weather, am I the only one getting positively giddy because I'm seeing overnight lows in the 40s (and even the 30s) forecasted over the next couple of weeks??!

It's been like xmas morning all week. And it's only been low-mid 50s here. Sunday's low will be 50. I'm absolutely drooling to get out there for my 16/12 MP run.

 

[sho nuff]

Speaking of cooler weather, am I the only one getting positively giddy because I'm seeing overnight lows in the 40s (and even the 30s) forecasted over the next couple of weeks??!

Definitely not the only one.I'm loving this weather.

 

[beer 302]

So - It is getting a little chillier here in MO. I was wondering what you guys wear warmth wise. In the morning, when I typically run, it is in the 50's right now. Are you guys still out in short sleeves?

High 50's this week and I ran in short sleeves. Barely broke a sweat, just bought a long sleeve micro to run in for the upcoming winter. I'll layer accordingly as temps drop.

 

[sho nuff]

So - It is getting a little chillier here in MO. I was wondering what you guys wear warmth wise. In the morning, when I typically run, it is in the 50's right now. Are you guys still out in short sleeves?

Still singlet/shorts for me. I won't go long sleeves until mid 30s or so. I tend to run hotter than most, though.

Same here...though about 40, I will throw on sleeves if the wind is up a little.

 

[sho nuff]

P.S. Nice game last night, huh?!

yes it was....and Juxt... on the Boston sign up.

 

[2Young2BBald]

But remember what we discussed at the Bourbon Chase - you'll need to bulk up, Sand, so the team can enter the Clydesdale division.

I have some diet tips to help achieve this, if needed. Someone forgot to tell my gut that its not quite the off season yet. On Tuesday, my kids had a cross country meet at an Apple Orchard. When I arrived, I was hungry, so I grabbed a dog and chips. Between the varsity and JV races, I wandered in the store where they had chocolate bacon cider mill donuts and a maple bacon version too. Unable to pick, I had both. On the drive home, I picked up a hot & ready pizza for the kids and saw Little Caesar's has wings. Again, unable to decide, I got both the buffalo style and the spicy BBQ. I went through something similar after the Bourbon Chase at the end of last season where I tore though bacon and peanut M&Ms. I may need an intervention if this continues :X

 

[SFBayDuck]

Speaking of ultras, Run Rabbit Run 100 kicks off this afternoon in Steamboat Springs, CO. $40,000 in prize money has drawn the elites to the field, including Arnulfo and another Tarahumaura runner (for those who've read Born to Run). Good stuff on irunfar.com as always.

 

[Follows Closely]

Speaking of cooler weather, am I the only one getting positively giddy because I'm seeing overnight lows in the 40s (and even the 30s) forecasted over the next couple of weeks??!

I added my race to the FBG Race Calendar. No one here is running the MCM? Since school has stated I have been unable to get out and run. I am very much looking forward to my scheduled 18 miler tomorrow am.

 

[BassNBrew]

So - It is getting a little chillier here in MO. I was wondering what you guys wear warmth wise. In the morning, when I typically run, it is in the 50's right now. Are you guys still out in short sleeves?

Still singlet/shorts for me. I won't go long sleeves until mid 30s or so. I tend to run hotter than most, though.

Temps in the 50s, I'm still running shirtless a lot of the time.

I generally try to wear a shirt to distract from the gps on the arm, hr strap around the chest, knee straps, and fuel belt that stick out like a sore thumb when going shirtless.

 

[walnutz]

So - It is getting a little chillier here in MO. I was wondering what you guys wear warmth wise. In the morning, when I typically run, it is in the 50's right now. Are you guys still out in short sleeves?

Still singlet/shorts for me. I won't go long sleeves until mid 30s or so. I tend to run hotter than most, though.

Temps in the 50s, I'm still running shirtless a lot of the time.

I generally try to wear a shirt to distract from the gps on the arm, hr strap around the chest, knee straps, and fuel belt that stick out like a sore thumb when going shirtless.

Thanks for the advice guys. Looks like it just generally varies. I am a wimp in the cold. In past years I have just packed it in and stopped running outside. This year i am going to try to gut it out outside. I will probably look like the stay puff marshmallow man with all the layers on.