This is a sample guest message. Register a free account today to become a member! Once signed in, you'll be able to participate on this site by adding your own topics and posts, as well as connect with other members through your own private inbox!
Invest in some Under Armour, Smartwool socks, and a good pair of gloves. You'll be fine.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.
I'm getting stoked. This Sunday, it looks like our lows will get to 69!! WooHoo!!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.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??!
LOL. Looks similar to my diet. __________________________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'tri-man 47 said:But remember what we discussed at the Bourbon Chase - you'll need to bulk up, Sand, so the team can enter the Clydesdale division.
:X
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.Temps in the 50s, I'm still running shirtless a lot of the time.
but so true.
Merino wool is the t!ts.Invest in some Under Armour, Smartwool socks, and a good pair of gloves. You'll be fine.
My general rules of thumb:Low 40s or higher: Shorts and short sleeves30+: Shorts and a long sleeve shirt. Maybe another t-shirt on top of it.Below 30: Running pants. Top depends on how much below 30 we're talking about.
This is pretty close to what I do except, I will wear long sleeves with the shorts in the 40s depending on what I feel like. Since I was very overweight when I started running again, I subscribed to the you lose weight if your body is cold theory and stayed with shorts all winter
Bah - yours is more of a liquid diet.2Young, I've started eyeing some of the AG times from the Dances with Dirt 50K trail run for 2013, as we've planned. :medalmonger:
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.Temps in the 50s, I'm still running shirtless a lot of the time.
that and my Zensah sleeves on my shins....road ID on the right arm...
You and your ####### notebook.
I'll tell ya, after doing a 5 hour and a 6+ hour event in less than three weeks, the prospects of an ultra are quite unattractive at the moment. I am all about sticking to pacts though. BTW, wasn't part of the pact to run together to support each other? Kidding, it'd be cool to cheer you up to the podium (assuming I will have finished by the time medals are being handed out).
Both, but you're talking to a guy who went out to the local running trail today specifically because it runs by a local college. Yes, it was awesome. Well, the run sucked - hot and swampy. Everything else was awesome, particularly the girl doing intervals and passing me up every little bit.
Certainly not the first nor last time I'll be compared to a dog...
16 tonight at 8:06/mile. 10 more tomorrow. Right now, I'm going to drink beer. Cheers.
Hey there Beer. Great week of running but I do have to question your pacing. You're running all of these runs within 1 to 1.25 of your 5k pace? By comparision, Gru's 5k pace is 6 min and he just did a 16 miler at 8:06. My 5k pace is 8:14...my zone 1 run was in the 10:30 range. Don't fall into the trap of running faster than you should because it feels easy. Make your hard workouts harder and your slow/recovery workouts easier. You get the same fitness benefits at the slower pace and you get the benefit of teaching your body to become more efficient at burning fat. Your Tues/Thur/Sat workouts look almost identical.I like Ned's weekly update format so here is mine, uneventful but heading in the right direction:
Sun - SDO
Mon - 3.1 miles, 27:43, 8:56 pace. My futile attempt to break the elusive 27 minute 5k. From there to the gym to :flex:
Tue - 8.5 miles, 1:26:56, 10:13 pace. Very happy with the time at this distance for me, typically it's closer to 11 min pace. Weather continues to be glorious
Wed - 4.1 miles, 40:53, 9:58 pace. Again happy to keep it under 10 min pace, not typical for me. From there to the gym.
Thur - 9 miles, 1:32:18, 10:12 pace. Another good run in stellar conditions. Beginning to think good weather makes you faster.
Fri - SDO but I hate not doing something so I rode my bike before heading to the gym. 10.7 mile, 59:06, 5:30 pace. Not gonna lie, my ### was sore. Not used to that.
Sat - 13 miles, 2:14:21, 10:18 pace. Shocked when the #####-in-the-box told me what pace I was on. Course I ran had some good hills that I know I took slow and I was under 10 minute pace coming off of that. Really floored at a 10:18 pace for basically the same distance, on a flatter course, that I ran about a month ago and was at a 10:45 pace.
If I move to Alaska I should be under two hours right
For some reason that made me really laugh hard.Both, but you're talking to a guy who went out to the local running trail today specifically because it runs by a local college. Yes, it was awesome. Well, the run sucked - hot and swampy. Everything else was awesome, particularly the girl doing intervals and passing me up every little bit.Certainly not the first nor last time I'll be compared to a dog...
I'm actually signing up for a couple 5k's in October and a half in November. These sign ups are freaking expensive man!
Yea they do and that's a good point. I've noticed that as well. It's a mental thing for me that I hear the numbers and beginning thinking "try to get under this pace or this total time" and then it's on. Do it every time I go out regardless of my intentions and I know I need get over it. The fast/hard workouts need to be harder and the recovery runs need to be just that.Honestly these last few weeks have been kind of non-directional training-wise just because I have so much time before an actual race so I've really just been trying to log miles but I hear what you're saying and appreciate the input. I was actually planning on trying to put together something a little more concrete than what I've been doing this weekend.
This, enjoy the day off, nice job putting in 22 in less than ideal conditionsObviously the solution is lots of tailgating food and alcohol.
Nice running beer!!I have used this McMillan calculator to dictate my pacing. I will say I have been cheating it lately but I do think I will have a new half PR soonHey there Beer. Great week of running but I do have to question your pacing. You're running all of these runs within 1 to 1.25 of your 5k pace? By comparision, Gru's 5k pace is 6 min and he just did a 16 miler at 8:06. My 5k pace is 8:14...my zone 1 run was in the 10:30 range. Don't fall into the trap of running faster than you should because it feels easy. Make your hard workouts harder and your slow/recovery workouts easier. You get the same fitness benefits at the slower pace and you get the benefit of teaching your body to become more efficient at burning fat. Your Tues/Thur/Sat workouts look almost identical.I like Ned's weekly update format so here is mine, uneventful but heading in the right direction:
Sun - SDO
Mon - 3.1 miles, 27:43, 8:56 pace. My futile attempt to break the elusive 27 minute 5k. From there to the gym to :flex:
Tue - 8.5 miles, 1:26:56, 10:13 pace. Very happy with the time at this distance for me, typically it's closer to 11 min pace. Weather continues to be glorious
Wed - 4.1 miles, 40:53, 9:58 pace. Again happy to keep it under 10 min pace, not typical for me. From there to the gym.
Thur - 9 miles, 1:32:18, 10:12 pace. Another good run in stellar conditions. Beginning to think good weather makes you faster.
Fri - SDO but I hate not doing something so I rode my bike before heading to the gym. 10.7 mile, 59:06, 5:30 pace. Not gonna lie, my ### was sore. Not used to that.
Sat - 13 miles, 2:14:21, 10:18 pace. Shocked when the #####-in-the-box told me what pace I was on. Course I ran had some good hills that I know I took slow and I was under 10 minute pace coming off of that. Really floored at a 10:18 pace for basically the same distance, on a flatter course, that I ran about a month ago and was at a 10:45 pace.
If I move to Alaska I should be under two hours right
to adjust my numbers.
It would have been much easier to quit.
5Ks are always expensive for what you get. They average $25 around here. I'm paying more than a buck a minute to run one. There are always great races out there that are inexpensive, though. Just gotta find them.-----On my end, 41 mile ride in the books. That makes 115 miles between running and biking this week. Not bad, but I need to up the volume and intensity over the winter if I expect to get any faster.
Running 20 at the end of the week after piling it on Grue-style is impressive. That cracked me up, the Susan G. Komen race is $35! Crazy but for a good cause so I don't mind so much.Tri-man nice job, like Jux I'm waiting to see you guys start posting sub-20's. The training times y'all put are silly, great race man!
I join a local running club every year and I get discounts for races which adds up. I also feel the money I pay for the club is a good investment in the local running scene. Check and see what you have locally. Here is a link to the one I belong to.http://www.azroadrunners.org/
There are always great races out there that are inexpensive, though. Just gotta find them.
-----
On my end, 41 mile ride in the books. That makes 115 miles between running and biking this week. Not bad, but I need to up the volume and intensity over the winter if I expect to get any faster.
A plug here for trail racing. Trail races around here are among the least expensive and tend to have the best swag and grub afterwards. Plus, as has been detailed here, most trail racers are a much more laid back breed. I hit the MTB trails this morning for a 5+ miler with a buddy of mine that is running with Tri-Man and our dirt team next weekend after our boys X-Country race. We did all black (most difficult) trails, dropping to moderate trail for a HUGE 1/4 mile climb to end the run. While sore for last weekend, I don't think next week's 100K Dirt relay will be as big a struggle as I suspected. BTW TM, I like how you made Pete and I sound like a couple of Nancys while bragging about your 17 miles of studliness. We're still running 12 miles apiece.I join a local running club every year and I get discounts for races which adds up. I also feel the money I pay for the club is a good investment in the local running scene. Check and see what you have locally. Here is a link to the one I belong to.http://www.azroadrunners.org/
There are always great races out there that are inexpensive, though. Just gotta find them.
-----
On my end, 41 mile ride in the books. That makes 115 miles between running and biking this week. Not bad, but I need to up the volume and intensity over the winter if I expect to get any faster.
Quick brag for those not on FB, my son ripped off a darn nice 22:31 5K on a tough course this morning to unseat and champ of the house. He ran a beautiful race, pacing nice from the start and I am guessing had negative split in miles 2 & 3. If he stays healthy, we both think he can get real close to, if not under, 20 by the end of the season.
Awesome. And you are in for a heck of a commute to Tuscaloosa...12 miles @ 10:05 pace with avg HR 151.
Going to the UA football game tonight and I will now tailgate guilt free.
Yeah - I just signed up for ours around here for $30. Funny enough if there if the weather is nice and there is a good ride I'm gonna ditch the run. Our company makes a big deal of the Susan, so I sign up for work points.And Tri-man, that's a super consistent race. I bet if you went out a bit harder (and suffered a bit more) that you'd have your 20:00.
Sorry! No slight intended for the half-IM studs. Sounds like you (and PB?) got your legs back quickly, which is great. And congrats again to your young'un. 22:31 on a CC course has to be comparable to near-20 on the streets. Shoot, he may indeed get close to 20 on the CC trails!sho nuff - congrats to the niece. In my race today, a family on bikes (mom, dad, additional kids) were following some younger boy around the course. Early on, mom was hollering "there's no one your age around! Slow down!"A plug here for trail racing. Trail races around here are among the least expensive and tend to have the best swag and grub afterwards. Plus, as has been detailed here, most trail racers are a much more laid back breed. I hit the MTB trails this morning for a 5+ miler with a buddy of mine that is running with Tri-Man and our dirt team next weekend after our boys X-Country race. We did all black (most difficult) trails, dropping to moderate trail for a HUGE 1/4 mile climb to end the run. While sore for last weekend, I don't think next week's 100K Dirt relay will be as big a struggle as I suspected. BTW TM, I like how you made Pete and I sound like a couple of Nancys while bragging about your 17 miles of studliness. We're still running 12 miles apiece.
He got the medal. That's all he really cares about anyway....And Tri-man, that's a super consistent race. I bet if you went out a bit harder (and suffered a bit more) that you'd have your 20:00.
Sand, you make a good point (as Juxt notes, it's one second per 1/4 mile). Gruecd, you don't ..I mean..it's more that ...oh, hell.'gruecd said:He got the medal. That's all he really cares about anyway....'Sand said:And Tri-man, that's a super consistent race. I bet if you went out a bit harder (and suffered a bit more) that you'd have your 20:00.
Hardware rocks.
Let's hope the you got the GI issues out of you now for a while. :fingerscrossed: it's all yours GB. I only went to weekly updates because I felt like the daily updates became an unhealthy obsession for me. You're a pacer addict, eh?
You look at it that way, and I feel a hell of a lot better about paying $165 for a 50 miler that will take me 10+ hours ($.27 a minute!), and it comes with a bunch of food and drink!'Sand said:
You just keep churning out results!'tri-man 47 said:
With my pavement allergy, I couldn't agree more. Or I could. Whatever, I'm too laid back.....'2Young2BBald said:
Recovery/down week?'gruecd said:Let it be known that "Ned's format" was originally my format. But I digress....
Some Spotted Cows, some PBR Lights, and 3 shots of Jack last night made for a miserably hungover 10-miler this morning. Glad it's done.
Week in review:
M - 10 miles at 8:08/mile
T - 10 at 8:18/mile
W - 3.45 at 8:07/mile
T - 12 at 7:49/mile
F - 16 at 8:06/mile
S - 10 at 8:14/mile
S - rest
Total - 61.45
I'm really looking forward to following your JFK training.As for me, 17 miles on the trails today. I really focused on keeping the HR under 141 (basing that on basic Maffetone 180-age zone, no adjustments). I was able to keep it 133-141 through 10 miles, but as it got warmer and I got more tired I experienced some cardiac drift and most of the last 7 were in the 150s. I still averaged 141 bpm for the run, but obviously a lot of aerobic fitness to be gained for me in the coming months. I also experimented with my fueling - only a little fat in the form of some coconut oil and chia seeds for breakfast, and didn't take a gel until about an hour in (then 2 more on each hour), following the theory of priming the fat burning systems by fueling with fat, and avoiding the carb/insulin response that suppresses fat burning. Other than a teaspoonful of coconut oil being a little tough to swallow my stomach handled it pretty well, so I think I'll continue experimenting with that as I focus on metabolic efficiency over the next few months.
For the record I've had two "GI" runs in the past 3-4 years. My 18/10 several weeks ago featured a potty break, but that was around mile 4 or so and was directly attributable to not taking care of business properly before heading out. And then there was last night. Prior to those, you'd have to go several years back to find another run featuring the trots. I just found it noteworthy because this is highly unusual for me, but it's not a conditioning issue and hopefully won't be a concern on race day when I'm running at my normal time.That said, yes I'm really glad my taper is here. I need to do some kind of semi-serious run tomorrow and I'm looking forward to it even if I haven't decided exactly what it's going to be yet.Ivan - its all downhill from here.
Nope - all is well there.
7 minutes over 7 years for a HM? That's not bad! Congrats to you both!!!
Would have been awesome. May have to consider it next year.just 8 easy this morning. the usual "don't look at your watch" run, except 4 times - at each turn in the route and then at home. 58:16 for a 7:17 pace. Felt awesome. yesterday's 5k training run - finally broke 20 outdoors for the first time since college; felt worse at the end. Looking through the local races, don't see a whole lot that entices me. Maybe the Raleigh half on November 4th or Pinehurst Turkey Trot on Nov 17. Any ideas where to find an inexpensive but good tri-bike?
