Ran a 10k in June (3 Viewers)

[Prince Myshkin]

Sadly, I don't have much new to report. To be honest, and I know this may be hard to believe, but my hip (and running in general) is pretty low on my priority list right now. I managed to #### up a 2-year relationship with a great girl, and I doubt I'll ever get another chance to make it right. I need to fix a lot of things about myself if I'm ever gonna have a good, healthy relationship....with her or anyone else. I'm strugglin

Hate to hear this Gru. I find a lot of times my physical, mental, and emotional states are intertwined. Hope you get healthy soon all the way around! You were one of my big inspirations to start running, so if I can repay the favor by helping out somehow let me know.

 

[tri-man 47]

Gruecd, so sorry to hear of the difficulties. I know there's no easy answer, and it's going to take time to sort things out. But I know you've got the strength to get through it.

BnB - great report! Your accomplishments are absolutely amazing.

Ned - I'm sure the momentary lapse in your tournament will be a good lesson heading into the Louisville tournament.

 

[Prince Myshkin]

Here's a link to the data...

http://www.movescount.com/moves/move26351640

you are a bad bad man! (and i mean that in a good way)

 

[Hang 10]

Awesome race, BNB. Just running a couple 50K's has given me a whole new respect for you ultra guys. I don't really think it's for me anymore but more power to you.

 

[gruecd]

Sadly, I don't have much new to report. To be honest, and I know this may be hard to believe, but my hip (and running in general) is pretty low on my priority list right now. I managed to #### up a 2-year relationship with a great girl, and I doubt I'll ever get another chance to make it right. I need to fix a lot of things about myself if I'm ever gonna have a good, healthy relationship....with her or anyone else. I'm strugglin

Hate to hear this Gru. I find a lot of times my physical, mental, and emotional states are intertwined. Hope you get healthy soon all the way around! You were one of my big inspirations to start running, so if I can repay the favor by helping out somehow let me know.

You know anyone who can build a time machine?

 

[Prince Myshkin]

Sadly, I don't have much new to report. To be honest, and I know this may be hard to believe, but my hip (and running in general) is pretty low on my priority list right now. I managed to #### up a 2-year relationship with a great girl, and I doubt I'll ever get another chance to make it right. I need to fix a lot of things about myself if I'm ever gonna have a good, healthy relationship....with her or anyone else. I'm strugglin

Hate to hear this Gru. I find a lot of times my physical, mental, and emotional states are intertwined. Hope you get healthy soon all the way around! You were one of my big inspirations to start running, so if I can repay the favor by helping out somehow let me know.

You know anyone who can build a time machine?

Ha! Funny you should say that because my daughter built one yesterday while off school for a snow day. She's 6 though, so no guarantees on its effectiveness.

 

[Juxtatarot]

Awesome race, BNB. Just running a couple 50K's has given me a whole new respect for you ultra guys. I don't really think it's for me anymore but more power to you.

26.2 miles is enough for me to be certain that ultras aren't for me!

Great job, BnB!

 

[sho nuff]

Sadly, I don't have much new to report. To be honest, and I know this may be hard to believe, but my hip (and running in general) is pretty low on my priority list right now. I managed to #### up a 2-year relationship with a great girl, and I doubt I'll ever get another chance to make it right. I need to fix a lot of things about myself if I'm ever gonna have a good, healthy relationship....with her or anyone else. I'm strugglin

Hate to hear this Gru. I find a lot of times my physical, mental, and emotional states are intertwined. Hope you get healthy soon all the way around! You were one of my big inspirations to start running, so if I can repay the favor by helping out somehow let me know.

You know anyone who can build a time machine?

Ha! Funny you should say that because my daughter built one yesterday while off school for a snow day. She's 6 though, so no guarantees on its effectiveness.

What did she use to generate the 1.21 jiggawatts?

 

[Prince Myshkin]

Sadly, I don't have much new to report. To be honest, and I know this may be hard to believe, but my hip (and running in general) is pretty low on my priority list right now. I managed to #### up a 2-year relationship with a great girl, and I doubt I'll ever get another chance to make it right. I need to fix a lot of things about myself if I'm ever gonna have a good, healthy relationship....with her or anyone else. I'm strugglin

Hate to hear this Gru. I find a lot of times my physical, mental, and emotional states are intertwined. Hope you get healthy soon all the way around! You were one of my big inspirations to start running, so if I can repay the favor by helping out somehow let me know.

You know anyone who can build a time machine?

Ha! Funny you should say that because my daughter built one yesterday while off school for a snow day. She's 6 though, so no guarantees on its effectiveness.

What did she use to generate the 1.21 jiggawatts?

Yarn I think...could have been the plastic cups

 

[sho nuff]

Mine usually go for the cups with popsicle sticks poking out of it.

 

[FUBAR]

Mt. Mitchell Challenge 40 Mile Race Report

Trail / Road race from 2400 ft in Black Mountain, NC to 6700 ft Mt Mitchell Peak (highest pt east of the Mississippi)

Found out before the race that 3200 people had entered the lottery for the 200 spots in this event. That gave me a little perspective to enjoy the event as my odds of getting back in are slim. I had done this event in 8h17m two years ago. At that time it was an "A" race and I was well prepared. I didn't taper for this event proceeding it with a moderate 1.5 hr long run, sprint intervals, and a hard bike session in the five previous days. My main goal was to make the 3h15m cutoff at mile 15 which covers about 2800 ft of elevation gain and go on to finish the event. Next goal was a pr with a stretch goal of 8 hours. Associating time goals with this event is always dicey as the weather, course condition, and route are huge factors. Thank goodness a huge snow melt allowed us to run the course to the top, but the route was modified due to ice on a section of the trail. I think the mileage worked out about the same.

Miles 1 to 3 are road miles. I took off hard to bank time towards making the cutoff. Ran a 28 min 5k gaining 300 ft over that distance. Slow for most, but my fastest 5k time in quite some time. I was pleased with the effort and running at a hard tempo hr.

Miles 3 to cutoff at Blue Ridge Parkway. Single and double track throughout this section. Course started off dry and fast and became mostly wet for the bulk of the section. Hit one snow section as I neared the parkway. Ended up running tempo for 3 hours and made the cutoff. With that worry behind me I was set to enjoy the event. Very pleased with a 3 hour tempo effort.

Blue Ridge Parkway to Summit. I ran about a 1.5 mile section of hard top before heading back to the trail. From there it's a gradual climb on the Horse Range Trail which proven to be interesting. Best way to describe this section is a grassy double track which runs perpendicular to the face of Mitchell for about 4 miles. The snow melt run off turned this section into a swamp. There were drainage runoff crossings every 50 yards or so that were either cold water, snow, or ice. Being in the "weighter" end of the field, I nearly loss my shoes on several occasions and I sunk in the swampy soupy mess. The views were amazing and the weather picture perfect. Virtually no wind and 30 degree temps. At the end of the Horse Range Trail you hit an aid station and then face a 1.5 mile 1000 ft climb to the summit. This section is eroded single track that could best be described as the luge run at Sochi. I spent just under and hour navigating this part trying to stay upright. Towards the top I passed a mountain ranger carrying an injured runner off the course. My time goals went bye bye here. I kind of wish the footing had been better because my legs felt great and would have liked to pushed it harder here.

Summit to Blue Ridge Parkway. After in aid station stop it was 5 miles of downhill pavement. I pushed the pace to make up some time and knocked off miles of 8'12", 8'57", 8'22", 7'52", and 9'17" and passed about 8 people at the same time. The new Hokas One One were absolute money here as they soaked up the pounding.

BRP to Town. Back on the trail with thoughts of a pr. An unmarked split and a jaunt off course set me back a couple minutes and cost me two placings. The trail was more like a small creek with the run off and I soon gave up dodging puddles and splashed on down the mountain. Somewhere in here I felt a blister pop and a stinging sensation on one of my toes. After 15 seconds of saying this hurts I decided to put it out of my mind and get on with the challenge at hand. That lasted about 15 seconds as I smashed my right toe in a rock and took a spill that put the rubber side up and left me covered in mud. You've seen the football player with turf in his helmet...I had trail on me everywhere you could imagine. I'll end up losing that toenail as its already black.

Town to finish. Pretty uneventful. My shot a pr ticked by and I throttled back the pace to save some wear and tear on the legs. The thing that sticks out about this section is the spectators all saying you don't have far to go. Virtually everyone gives you their estimated distance and everyone of them is grossly short. I thank them for the support even though every fiber of my soul wants to say you're lying and will burn in heck for doing so. Finished somewhere around 8h27m but forgot to stop the watch. My placing was almost identical to two years ago, 105 out of 200 starters.

Came away from this event with a whole lot of positives despite missing some of my goals. Nutrition and hydration were dead on. I only hit two semi low points. I did seemed to be more winded when I was north of 5000 ft, but I did no elevation training as my future races on the calendar are all 4000 ft and under. I did slow at the end, but this was more a mental issue of the pr opportunity slipping away. I was most happy about holding tempo pace for 3 hours to start the event. Virtually all of my traing has been slow long runs and hikes in zone one with zone 4 bike and run interval days. The after event soreness wasn't crippling like usual and I was back to training in 3 days. I only had about a two day post race bout of "I never want to run again" which was then replaced by what's next.

Speaking of what's next, I just grabbed one of the last spots in the Georgia Death Race. http://www.runbumtours.com/#!georgia-death-race/cr80 We'll see if 68 miles with 35,000 ft of elevation change can quell my desire to run in 11 days.

I'll keep you in mind when I run my paltry 26.2 in Chesterfield, VA on the same day. Nowhere near that elevation

That does look epic though... maybe next year.

 

[FUBAR]

Cyclists - any thoughts on increasing power through lunges / squats / lunge or squat with kettlebells?

Thinking I need to do more leg strength training over the next few months, prior to the true ramp up of distance this summer.

 

[BassNBrew]

Cyclists - any thoughts on increasing power through lunges / squats / lunge or squat with kettlebells?

Thinking I need to do more leg strength training over the next few months, prior to the true ramp up of distance this summer.

It won't help much outside of your 10 sec sprint.

Actually the muscle gain will slow you down.

 

[sho nuff]

Did someone say lunges...tri-man will be by shortly.

Thats like the bat signal to him.

It would look like this link silhouetted in the sky...

http://thumbs.dreamstime.com/z/woman-exercising-fitness-workout-weight-training-silhouette-one-lunges-crouching-white-background-33505632.jpg

 

[beer 302]

Got an email from Road Runner sports saying I had won a free pair of shoes. Like most I was skeptical but I called the number, they checked the list and sure enough, I have $100 to blow on a pair of shoes, kinda cool

So no scam, ordered an endangered pair of trail shoes before they disappear. RR just got a customer for life

 

[beer 302]

Did someone say lunges...tri-man will be by shortly.

Thats like the bat signal to him.

It would look like this link silhouetted in the sky...

http://thumbs.dreamstime.com/z/woman-exercising-fitness-workout-weight-training-silhouette-one-lunges-crouching-white-background-33505632.jpg

I've seen tri-man, he looks nothing like that

 

[sho nuff]

Did someone say lunges...tri-man will be by shortly.

Thats like the bat signal to him.

It would look like this link silhouetted in the sky...

http://thumbs.dreamstime.com/z/woman-exercising-fitness-workout-weight-training-silhouette-one-lunges-crouching-white-background-33505632.jpg

I've seen tri-man, he looks nothing like that

True...but his slim figure may not make the best silhouette...though, putting a good looking chick up there may attract too many rabble rousers.

 

[beer 302]

Did someone say lunges...tri-man will be by shortly.

Thats like the bat signal to him.

It would look like this link silhouetted in the sky...

http://thumbs.dreamstime.com/z/woman-exercising-fitness-workout-weight-training-silhouette-one-lunges-crouching-white-background-33505632.jpg

I've seen tri-man, he looks nothing like that

True...but his slim figure may not make the best silhouette...though, putting a good looking chick up there may attract too many rabble rousers.

You throw that silhouette up in the sky and much like the Pied Piper leading the rats out of the city, there will be a steady stream of lungers making their way to the Windy City.

 

[Sand]

Cyclists - any thoughts on increasing power through lunges / squats / lunge or squat with kettlebells?

Thinking I need to do more leg strength training over the next few months, prior to the true ramp up of distance this summer.

Steps to getting more powerful in cycling: Climb hills. Lots of hills. The fastest guys here rack up 1-2.5m feet of climbing per year.

Steps to getting faster in cycling: Put that twinkie down, you fattie(<---this is a self directed comment). Oh, and climb hills.

Speaking of cycling power, the guy at the cycling studio calibrated my machine and found it to be high (what I expected). So no 300w 20m test (bah humbug). True power for the 20m was about 275w, which for an indoor venue in February ain't bad at all. Seeing as I have really been running a lot and not riding a bunch (too effin' cold) an estimated FTP of 260 right now is pretty darn awesome for me. That test leaves me only 10-15w behind my best 20m power ever. Lots of room to kick ### this year.

Oh, and it was still the best 20m test of anyone who has taken one this year at the studio. I'm going to get a newsletter mention.

 

[Sand]

Did someone say lunges...tri-man will be by shortly.

Thats like the bat signal to him.

It would look like this link silhouetted in the sky...

http://thumbs.dreamstime.com/z/woman-exercising-fitness-workout-weight-training-silhouette-one-lunges-crouching-white-background-33505632.jpg

I've seen tri-man, he looks nothing like that

And that is a crying shame. Sorry tri-man, hot chicks win like always.

 

[wilked]

Got 10 in before work today. Weather was in the low 20s, light wind, and my nether region was plenty warm throughout.

 

[sho nuff]

Did someone say lunges...tri-man will be by shortly.

Thats like the bat signal to him.

It would look like this link silhouetted in the sky...

http://thumbs.dreamstime.com/z/woman-exercising-fitness-workout-weight-training-silhouette-one-lunges-crouching-white-background-33505632.jpg

I've seen tri-man, he looks nothing like that

And that is a crying shame. Sorry tri-man, hot chicks win like always.

And one of my favorite parts of going to the gym are the chicks in the tight pants doing lunges.

Leg days rule!!!

 

[Juxtatarot]

Did someone say lunges...tri-man will be by shortly.

Thats like the bat signal to him.

It would look like this link silhouetted in the sky...

http://thumbs.dreamstime.com/z/woman-exercising-fitness-workout-weight-training-silhouette-one-lunges-crouching-white-background-33505632.jpg

I've seen tri-man, he looks nothing like that

Legs are about the same though.

 

[FUBAR]

Cyclists - any thoughts on increasing power through lunges / squats / lunge or squat with kettlebells?

Thinking I need to do more leg strength training over the next few months, prior to the true ramp up of distance this summer.

It won't help much outside of your 10 sec sprint.

Actually the muscle gain will slow you down.

Well, at least those 10 seconds will be epic.

The following 6 hours... not so much

 

[BassNBrew]

Cyclists - any thoughts on increasing power through lunges / squats / lunge or squat with kettlebells?

Thinking I need to do more leg strength training over the next few months, prior to the true ramp up of distance this summer.

It won't help much outside of your 10 sec sprint.

Actually the muscle gain will slow you down.

Well, at least those 10 seconds will be epic.

The following 6 hours... not so much

I was going to post that when I first responded but didn't have the clever words at my fingertips. If you were going to be road racing I might have a slightly different opinion. You'll be racing in a pretty narrow power range. I'm not even sure I'd mess with intervals less than 20 minutes.

 

[koby925]

I did an hour on the UBE machine yesterday. Just over 12 miles increasing the watts/difficulty as I went. Avg heart rate was only 95 according to the machine reading (which I didn't even know it was reading all along) with a high of 170. I certainly didn't sweat as much as I do running on a treadmill but it was definitely not easy. My tris and lats are burning today.

 

[17seconds]

Guys - whats the best value in GPS watches these days? My Forerunner 305 died.

All I really need is good mile pace timing and HR. I don't need training program functions or a music player.

The Forerunner 110 seems OK but I'm not familiar with what's out there that isn't Garmin.

Thanks

 

[SFBayDuck]

Mt. Mitchell Challenge 40 Mile Race Report

Trail / Road race from 2400 ft in Black Mountain, NC to 6700 ft Mt Mitchell Peak (highest pt east of the Mississippi)

Found out before the race that 3200 people had entered the lottery for the 200 spots in this event. That gave me a little perspective to enjoy the event as my odds of getting back in are slim. I had done this event in 8h17m two years ago. At that time it was an "A" race and I was well prepared. I didn't taper for this event proceeding it with a moderate 1.5 hr long run, sprint intervals, and a hard bike session in the five previous days. My main goal was to make the 3h15m cutoff at mile 15 which covers about 2800 ft of elevation gain and go on to finish the event. Next goal was a pr with a stretch goal of 8 hours. Associating time goals with this event is always dicey as the weather, course condition, and route are huge factors. Thank goodness a huge snow melt allowed us to run the course to the top, but the route was modified due to ice on a section of the trail. I think the mileage worked out about the same.

Miles 1 to 3 are road miles. I took off hard to bank time towards making the cutoff. Ran a 28 min 5k gaining 300 ft over that distance. Slow for most, but my fastest 5k time in quite some time. I was pleased with the effort and running at a hard tempo hr.

Miles 3 to cutoff at Blue Ridge Parkway. Single and double track throughout this section. Course started off dry and fast and became mostly wet for the bulk of the section. Hit one snow section as I neared the parkway. Ended up running tempo for 3 hours and made the cutoff. With that worry behind me I was set to enjoy the event. Very pleased with a 3 hour tempo effort.

I'm amazed that you were able to hammer out those first three-hours at a "tempo" effort, and yet carry on to finish an 8 1/2 hour day. I would think burning the carb candle for that long early on would make it tough to drop back down into fat burning efficiently. You mentioned your nutrition was spot on, what did you do?

BRP to Town. Back on the trail with thoughts of a pr. An unmarked split and a jaunt off course set me back a couple minutes and cost me two placings. The trail was more like a small creek with the run off and I soon gave up dodging puddles and splashed on down the mountain. Somewhere in here I felt a blister pop and a stinging sensation on one of my toes. After 15 seconds of saying this hurts I decided to put it out of my mind and get on with the challenge at hand. That lasted about 15 seconds as I smashed my right toe in a rock and took a spill that put the rubber side up and left me covered in mud. You've seen the football player with turf in his helmet...I had trail on me everywhere you could imagine. I'll end up losing that toenail as its already black.

As you could probably guess, this is my favorite part. Pushing through the blister pain followed by a toe-smashing, face-mashing fall in the mud - and you get up and just keep going.

Speaking of what's next, I just grabbed one of the last spots in the Georgia Death Race. http://www.runbumtours.com/#!georgia-death-race/cr80 We'll see if 68 miles with 35,000 ft of elevation change can quell my desire to run in 11 days.

Wow. I have yet to recover quickly enough from an ultra to even consider doing another one so soon after. I guess my 50K and my 50M last spring were within a month, but that's different than two-three weeks apart.

 

[2Young2BBald]

Hey Sand, RUMOR on SlowTwitch (HFS those guys are y ) is that Battle of Waterloo is a go, no matter the field size based on current registrations: http://forum.slowtwitch.com/cgi-bin/gforum.cgi?post=4994740;search_string=waterloo;#4994740 As if I need another reason to get my ### i gear.

 

[Sand]

Hey Sand, RUMOR on SlowTwitch (HFS those guys are y ) is that Battle of Waterloo is a go, no matter the field size based on current registrations: http://forum.slowtwitch.com/cgi-bin/gforum.cgi?post=4994740;search_string=waterloo;#4994740 As if I need another reason to get my ### i gear.

####. I see a lot of swim-run-swim-run-swim bricks in my future. Wednesdays are going to suck.

On a related note I have put in 26 miles running, 20 miles on the bike, and a 1.5-2k swim this week so far. Hoping to hit a 10 hour week this week. February sucked with a couple illnesses, so March is make-up month.

Also on tap that I'm (most likely) doing in the cool/oof category is a tri festival in May. On Saturday an Olympic tri, 3 mile trail run, then a hillclimb TT. On Sunday a 1k swim/ 3 mile run, then a 6 mile road TT to finish up.

 

[tri-man 47]

Did someone say lunges...tri-man will be by shortly.

Thats like the bat signal to him.

It would look like this link silhouetted in the sky...

http://thumbs.dreamstime.com/z/woman-exercising-fitness-workout-weight-training-silhouette-one-lunges-crouching-white-background-33505632.jpg

I've seen tri-man, he looks nothing like that

Legs are about the same though.

I'm actually in that picture. From the side view, however, I kind of disappear from sight. CrouchingTrimanHiddenFigure.

 

[Sand]

Did someone say lunges...tri-man will be by shortly.

Thats like the bat signal to him.

It would look like this link silhouetted in the sky...

http://thumbs.dreamstime.com/z/woman-exercising-fitness-workout-weight-training-silhouette-one-lunges-crouching-white-background-33505632.jpg

I've seen tri-man, he looks nothing like that

Legs are about the same though.

I'm actually in that picture. From the side view, however, I kind of disappear from sight. CrouchingTrimanHiddenFigure.

 

[BassNBrew]

Mt. Mitchell Challenge 40 Mile Race Report

Trail / Road race from 2400 ft in Black Mountain, NC to 6700 ft Mt Mitchell Peak (highest pt east of the Mississippi)

Found out before the race that 3200 people had entered the lottery for the 200 spots in this event. That gave me a little perspective to enjoy the event as my odds of getting back in are slim. I had done this event in 8h17m two years ago. At that time it was an "A" race and I was well prepared. I didn't taper for this event proceeding it with a moderate 1.5 hr long run, sprint intervals, and a hard bike session in the five previous days. My main goal was to make the 3h15m cutoff at mile 15 which covers about 2800 ft of elevation gain and go on to finish the event. Next goal was a pr with a stretch goal of 8 hours. Associating time goals with this event is always dicey as the weather, course condition, and route are huge factors. Thank goodness a huge snow melt allowed us to run the course to the top, but the route was modified due to ice on a section of the trail. I think the mileage worked out about the same.

Miles 1 to 3 are road miles. I took off hard to bank time towards making the cutoff. Ran a 28 min 5k gaining 300 ft over that distance. Slow for most, but my fastest 5k time in quite some time. I was pleased with the effort and running at a hard tempo hr.

Miles 3 to cutoff at Blue Ridge Parkway. Single and double track throughout this section. Course started off dry and fast and became mostly wet for the bulk of the section. Hit one snow section as I neared the parkway. Ended up running tempo for 3 hours and made the cutoff. With that worry behind me I was set to enjoy the event. Very pleased with a 3 hour tempo effort.

I'm amazed that you were able to hammer out those first three-hours at a "tempo" effort, and yet carry on to finish an 8 1/2 hour day. I would think burning the carb candle for that long early on would make it tough to drop back down into fat burning efficiently. You mentioned your nutrition was spot on, what did you do?

BRP to Town. Back on the trail with thoughts of a pr. An unmarked split and a jaunt off course set me back a couple minutes and cost me two placings. The trail was more like a small creek with the run off and I soon gave up dodging puddles and splashed on down the mountain. Somewhere in here I felt a blister pop and a stinging sensation on one of my toes. After 15 seconds of saying this hurts I decided to put it out of my mind and get on with the challenge at hand. That lasted about 15 seconds as I smashed my right toe in a rock and took a spill that put the rubber side up and left me covered in mud. You've seen the football player with turf in his helmet...I had trail on me everywhere you could imagine. I'll end up losing that toenail as its already black.

As you could probably guess, this is my favorite part. Pushing through the blister pain followed by a toe-smashing, face-mashing fall in the mud - and you get up and just keep going.

Speaking of what's next, I just grabbed one of the last spots in the Georgia Death Race. http://www.runbumtours.com/#!georgia-death-race/cr80 We'll see if 68 miles with 35,000 ft of elevation change can quell my desire to run in 11 days.

Wow. I have yet to recover quickly enough from an ultra to even consider doing another one so soon after. I guess my 50K and my 50M last spring were within a month, but that's different than two-three weeks apart.

I don't know for sure without being tested, but I think all the long slow stuff over the last 1.5 years I've done in training has me burning a good percentage of fat in the tempo zone now. Two months ago I was so fat and out of shape I was walking most hills.

Actually I didn't eat that much. I started that race with a 20 oz bottle of water and 2 heaping scoops of cytomax fast twitch. It was practically soup at that mix so I sipped and added water at the stops. I think after two stops it went down smooth. I took a 6 shot gel flask and probably ended up eating half. Every stop I drank two small cups of Gatorade and 2 small cups of coke. Lightly grazed on the oranges, chips, broth, and someone gave me some chocolate candy at the top of Mitchell.

I probably shouldn't have said I nailed the nutrition because I really didn't have a plan. I ate enough to get me through. No stomach issues, no cramping issues. I should have said the hap hazard nutrition and hydration approach I took worked out.

I may end up not being recovered well enough to have a good event. I expect the toe to give me issues and one knee was barking at me today when working on the turkey blinds. Primarily doing this as training for Mass100 May. That will give me nine weeks to recover for that event. I'll probably limit my long runs after this to 20 miles or under and my weekly mileage to 30 or less. I expect to need 3-4 weeks off with 3-4 weeks of solid training and then a short taper for May 17. I can't get excited about huge training volume so I using these events for my training. It's nice to have people around and aid stations. Glad Sand pointed this one out. The climbing should be about identical to the Mass100 race so I'm hoping to build some muscle memory.

The Ga Death Race was $105. I'll probably consume half of that in food and drink. They don't run these events for profit like the marathons do.

 

[FUBAR]

Cyclists - any thoughts on increasing power through lunges / squats / lunge or squat with kettlebells?

Thinking I need to do more leg strength training over the next few months, prior to the true ramp up of distance this summer.

It won't help much outside of your 10 sec sprint.

Actually the muscle gain will slow you down.

Well, at least those 10 seconds will be epic.

The following 6 hours... not so much

I was going to post that when I first responded but didn't have the clever words at my fingertips. If you were going to be road racing I might have a slightly different opinion. You'll be racing in a pretty narrow power range. I'm not even sure I'd mess with intervals less than 20 minutes.

I'll keep doing some lesser intervals, just to increase power. I have time before I need to go into full 112 mode, now is just the base-bike phase.

Brick today, I'll repeat this workout more often. Ladders free (2100) 50-300 then 300-50; zoomers (1000) 50-200, 200-50. Paddles (300) 50-100, 100-50 , 150 cool-down. Then run 3.33m

 

[SFBayDuck]

I don't know for sure without being tested, but I think all the long slow stuff over the last 1.5 years I've done in training has me burning a good percentage of fat in the tempo zone now. Two months ago I was so fat and out of shape I was walking most hills.

Actually I didn't eat that much. I started that race with a 20 oz bottle of water and 2 heaping scoops of cytomax fast twitch. It was practically soup at that mix so I sipped and added water at the stops. I think after two stops it went down smooth. I took a 6 shot gel flask and probably ended up eating half. Every stop I drank two small cups of Gatorade and 2 small cups of coke. Lightly grazed on the oranges, chips, broth, and someone gave me some chocolate candy at the top of Mitchell.

I probably shouldn't have said I nailed the nutrition because I really didn't have a plan. I ate enough to get me through. No stomach issues, no cramping issues. I should have said the hap hazard nutrition and hydration approach I took worked out.

I may end up not being recovered well enough to have a good event. I expect the toe to give me issues and one knee was barking at me today when working on the turkey blinds. Primarily doing this as training for Mass100 May. That will give me nine weeks to recover for that event. I'll probably limit my long runs after this to 20 miles or under and my weekly mileage to 30 or less. I expect to need 3-4 weeks off with 3-4 weeks of solid training and then a short taper for May 17. I can't get excited about huge training volume so I using these events for my training. It's nice to have people around and aid stations. Glad Sand pointed this one out. The climbing should be about identical to the Mass100 race so I'm hoping to build some muscle memory.

The Ga Death Race was $105. I'll probably consume half of that in food and drink. They don't run these events for profit like the marathons do.

Did you use a HRM or were you going by PRE? I'm assuming PRE, as that would fit in with MAF's model - lots of training in the MAF Zone and over time your pace and eventually perceived exertion will increase at the same HR.

Once I'm recovered from this weekend's 50K I'm absolutely going to get tested to find both my crossover point as well as my HR training zones. I really want to take an intelligent approach to the training for my first 100 this September. I don't have the time to go out and log very many 50-60-70 mile weeks, so I need to make the most of what time I do spend out there.

And I hear you on using races as training. It's tough to motivate for a solo 5-6 hour run and all the logistics (food, hydration, etc) that go with that.

 

[BassNBrew]

I don't know for sure without being tested, but I think all the long slow stuff over the last 1.5 years I've done in training has me burning a good percentage of fat in the tempo zone now. Two months ago I was so fat and out of shape I was walking most hills.

Actually I didn't eat that much. I started that race with a 20 oz bottle of water and 2 heaping scoops of cytomax fast twitch. It was practically soup at that mix so I sipped and added water at the stops. I think after two stops it went down smooth. I took a 6 shot gel flask and probably ended up eating half. Every stop I drank two small cups of Gatorade and 2 small cups of coke. Lightly grazed on the oranges, chips, broth, and someone gave me some chocolate candy at the top of Mitchell.

I probably shouldn't have said I nailed the nutrition because I really didn't have a plan. I ate enough to get me through. No stomach issues, no cramping issues. I should have said the hap hazard nutrition and hydration approach I took worked out.

I may end up not being recovered well enough to have a good event. I expect the toe to give me issues and one knee was barking at me today when working on the turkey blinds. Primarily doing this as training for Mass100 May. That will give me nine weeks to recover for that event. I'll probably limit my long runs after this to 20 miles or under and my weekly mileage to 30 or less. I expect to need 3-4 weeks off with 3-4 weeks of solid training and then a short taper for May 17. I can't get excited about huge training volume so I using these events for my training. It's nice to have people around and aid stations. Glad Sand pointed this one out. The climbing should be about identical to the Mass100 race so I'm hoping to build some muscle memory.

The Ga Death Race was $105. I'll probably consume half of that in food and drink. They don't run these events for profit like the marathons do.

Did you use a HRM or were you going by PRE? I'm assuming PRE, as that would fit in with MAF's model - lots of training in the MAF Zone and over time your pace and eventually perceived exertion will increase at the same HR.

Once I'm recovered from this weekend's 50K I'm absolutely going to get tested to find both my crossover point as well as my HR training zones. I really want to take an intelligent approach to the training for my first 100 this September. I don't have the time to go out and log very many 50-60-70 mile weeks, so I need to make the most of what time I do spend out there.

And I hear you on using races as training. It's tough to motivate for a solo 5-6 hour run and all the logistics (food, hydration, etc) that go with that.

I'm pretty much a heart rate monitor slave. I should probably re-test to maximize my training.

Those longer runs will get tougher logistically as the temps heat up too.

Do you use trekking poles? I just got some and have used them for a couple of training sessions. I'm planning on using them next weekend to help with the hills. I am concerned about breaking a wrist or impaling myself based on my clumsiness.

 

[wilked]

Guys - whats the best value in GPS watches these days? My Forerunner 305 died.

All I really need is good mile pace timing and HR. I don't need training program functions or a music player.

The Forerunner 110 seems OK but I'm not familiar with what's out there that isn't Garmin.

Thanks

A 305 off ebay

I assume that you don't need the HR monitor

http://www.ebay.com/itm/Garmin-Forerunner-305-/151246264817?pt=GPS_Devices&hash=item2336fad9f1

 

[Sand]

Guys - whats the best value in GPS watches these days? My Forerunner 305 died.

All I really need is good mile pace timing and HR. I don't need training program functions or a music player.

The Forerunner 110 seems OK but I'm not familiar with what's out there that isn't Garmin.

Thanks

Do you need more than 8-10 hours of battery life? There is a split in the capabilities there.

Actually, looking at prices I'd go either the 110 ($120 w/o HR strap) or the 310xt ($165!). The 310 does basically everything and isn't too much more. I don't see anything compelling in non-Garmin at those price levels. There are some interesting items at the high end, though.

 

[jb1020]

Guys with sprained ankle injuries....is there a standard "stay off of it" timeline? It actually feels fine but is still slightly swollen and little black and blue. About 10 days since the injury

I feel like I could run, but also feel like its one of those things you could set yourself back pretty easy even if you fell fine.

Any advice? Should I bike before running?

 

[SFBayDuck]

I don't know for sure without being tested, but I think all the long slow stuff over the last 1.5 years I've done in training has me burning a good percentage of fat in the tempo zone now. Two months ago I was so fat and out of shape I was walking most hills.

Actually I didn't eat that much. I started that race with a 20 oz bottle of water and 2 heaping scoops of cytomax fast twitch. It was practically soup at that mix so I sipped and added water at the stops. I think after two stops it went down smooth. I took a 6 shot gel flask and probably ended up eating half. Every stop I drank two small cups of Gatorade and 2 small cups of coke. Lightly grazed on the oranges, chips, broth, and someone gave me some chocolate candy at the top of Mitchell.

I probably shouldn't have said I nailed the nutrition because I really didn't have a plan. I ate enough to get me through. No stomach issues, no cramping issues. I should have said the hap hazard nutrition and hydration approach I took worked out.

I may end up not being recovered well enough to have a good event. I expect the toe to give me issues and one knee was barking at me today when working on the turkey blinds. Primarily doing this as training for Mass100 May. That will give me nine weeks to recover for that event. I'll probably limit my long runs after this to 20 miles or under and my weekly mileage to 30 or less. I expect to need 3-4 weeks off with 3-4 weeks of solid training and then a short taper for May 17. I can't get excited about huge training volume so I using these events for my training. It's nice to have people around and aid stations. Glad Sand pointed this one out. The climbing should be about identical to the Mass100 race so I'm hoping to build some muscle memory.

The Ga Death Race was $105. I'll probably consume half of that in food and drink. They don't run these events for profit like the marathons do.

Did you use a HRM or were you going by PRE? I'm assuming PRE, as that would fit in with MAF's model - lots of training in the MAF Zone and over time your pace and eventually perceived exertion will increase at the same HR.

Once I'm recovered from this weekend's 50K I'm absolutely going to get tested to find both my crossover point as well as my HR training zones. I really want to take an intelligent approach to the training for my first 100 this September. I don't have the time to go out and log very many 50-60-70 mile weeks, so I need to make the most of what time I do spend out there.

And I hear you on using races as training. It's tough to motivate for a solo 5-6 hour run and all the logistics (food, hydration, etc) that go with that.

I'm pretty much a heart rate monitor slave. I should probably re-test to maximize my training.

Those longer runs will get tougher logistically as the temps heat up too.

Do you use trekking poles? I just got some and have used them for a couple of training sessions. I'm planning on using them next weekend to help with the hills. I am concerned about breaking a wrist or impaling myself based on my clumsiness.

No, I've never used Wizard Sticks. I haven't done anything mountainous enough to warrant them. When I do UTMB someday though.....

 

[Sand]

Guys with sprained ankle injuries....is there a standard "stay off of it" timeline? It actually feels fine but is still slightly swollen and little black and blue. About 10 days since the injury

I feel like I could run, but also feel like its one of those things you could set yourself back pretty easy even if you fell fine.

Any advice? Should I bike before running?

Just depends. I'd go run in a small loop and shut it down as soon as the pain got sharpish. I've had a huge number of ankle sprains and played through all of them - at least for me I've never found them enough to stay off my feet for a while.

Bike if you can't run, or if it is still tender. Otherwise I typically would ignore the ankle and run.

 

[Prince Myshkin]

Guys with sprained ankle injuries....is there a standard "stay off of it" timeline? It actually feels fine but is still slightly swollen and little black and blue. About 10 days since the injury

I feel like I could run, but also feel like its one of those things you could set yourself back pretty easy even if you fell fine.

Any advice? Should I bike before running?

Just depends. I'd go run in a small loop and shut it down as soon as the pain got sharpish. I've had a huge number of ankle sprains and played through all of them - at least for me I've never found them enough to stay off my feet for a while.

Bike if you can't run, or if it is still tender. Otherwise I typically would ignore the ankle and run.

Yeah, from my basketball coaching days (and playing) we had the most success with kids that would get back on it as soon as possible. I've seen kids with some pretty nasty looking sprains get back to full strength in an amazingly short amount of time with an aggressive treatment of ice (trash can of ice water for 20 min as many times as possible each day), contrast treatment (after 36 hrs of ice only, 1 min hot/2 min cold for 30 min 3 times per day), and as much activity as they can possibly stand.

Now granted we are not kids, so the recovery time is likely to be slower, but move that foot as much as you can through out the day. Figure 8's and tracing letters of the alphabet with your toes when you are sitting around will help tremendously.

By the way, I see this move all the time at sporting events and it makes me sick to my stomach. If you or someone you know sprains an ankle FOR THE LOVE OF GOD DO NOT TAKE THE SHOE OFF unless you are going to wrap/tape/ice the ankle immediately. And by immediately I mean within the next 5 seconds. The best way to keep the swelling down (other than immediate ice bath) is to tighten the shoe as tight as possible and leave it that way until you can get ice on it or wrap it.

Sorry to go on my sprained ankle rant, but I see so many parents and coaches that handle this all wrong...

 

[Sand]

Guys with sprained ankle injuries....is there a standard "stay off of it" timeline? It actually feels fine but is still slightly swollen and little black and blue. About 10 days since the injury

I feel like I could run, but also feel like its one of those things you could set yourself back pretty easy even if you fell fine.

Any advice? Should I bike before running?

Just depends. I'd go run in a small loop and shut it down as soon as the pain got sharpish. I've had a huge number of ankle sprains and played through all of them - at least for me I've never found them enough to stay off my feet for a while.

Bike if you can't run, or if it is still tender. Otherwise I typically would ignore the ankle and run.

Yeah, from my basketball coaching days (and playing) we had the most success with kids that would get back on it as soon as possible. I've seen kids with some pretty nasty looking sprains get back to full strength in an amazingly short amount of time with an aggressive treatment of ice (trash can of ice water for 20 min as many times as possible each day), contrast treatment (after 36 hrs of ice only, 1 min hot/2 min cold for 30 min 3 times per day), and as much activity as they can possibly stand.

Now granted we are not kids, so the recovery time is likely to be slower, but move that foot as much as you can through out the day. Figure 8's and tracing letters of the alphabet with your toes when you are sitting around will help tremendously.

By the way, I see this move all the time at sporting events and it makes me sick to my stomach. If you or someone you know sprains an ankle FOR THE LOVE OF GOD DO NOT TAKE THE SHOE OFF unless you are going to wrap/tape/ice the ankle immediately. And by immediately I mean within the next 5 seconds. The best way to keep the swelling down (other than immediate ice bath) is to tighten the shoe as tight as possible and leave it that way until you can get ice on it or wrap it.

Sorry to go on my sprained ankle rant, but I see so many parents and coaches that handle this all wrong...

Back when I was playing soccer in college I tore ligaments in my left ankle. Instead of taking the six weeks off the doctor told me to I was out playing the next day. My standard practice routine was - go out to field, start playing around, inevitably roll my left ankle (i.e. ankle rolls all the way to the ground), intense pain for a few minutes, endorphins, swelling stiffens joint, hobble for a couple minutes, then practice for 2-3 hours. Dinner time sucked with my swollen, sore ankle, but it would go down overnight and I'd repeat the next day.

Wouldn't trade those playing days for anything.

 

[BassNBrew]

I don't know for sure without being tested, but I think all the long slow stuff over the last 1.5 years I've done in training has me burning a good percentage of fat in the tempo zone now. Two months ago I was so fat and out of shape I was walking most hills.

Actually I didn't eat that much. I started that race with a 20 oz bottle of water and 2 heaping scoops of cytomax fast twitch. It was practically soup at that mix so I sipped and added water at the stops. I think after two stops it went down smooth. I took a 6 shot gel flask and probably ended up eating half. Every stop I drank two small cups of Gatorade and 2 small cups of coke. Lightly grazed on the oranges, chips, broth, and someone gave me some chocolate candy at the top of Mitchell.

I probably shouldn't have said I nailed the nutrition because I really didn't have a plan. I ate enough to get me through. No stomach issues, no cramping issues. I should have said the hap hazard nutrition and hydration approach I took worked out.

I may end up not being recovered well enough to have a good event. I expect the toe to give me issues and one knee was barking at me today when working on the turkey blinds. Primarily doing this as training for Mass100 May. That will give me nine weeks to recover for that event. I'll probably limit my long runs after this to 20 miles or under and my weekly mileage to 30 or less. I expect to need 3-4 weeks off with 3-4 weeks of solid training and then a short taper for May 17. I can't get excited about huge training volume so I using these events for my training. It's nice to have people around and aid stations. Glad Sand pointed this one out. The climbing should be about identical to the Mass100 race so I'm hoping to build some muscle memory.

The Ga Death Race was $105. I'll probably consume half of that in food and drink. They don't run these events for profit like the marathons do.

Did you use a HRM or were you going by PRE? I'm assuming PRE, as that would fit in with MAF's model - lots of training in the MAF Zone and over time your pace and eventually perceived exertion will increase at the same HR.

Once I'm recovered from this weekend's 50K I'm absolutely going to get tested to find both my crossover point as well as my HR training zones. I really want to take an intelligent approach to the training for my first 100 this September. I don't have the time to go out and log very many 50-60-70 mile weeks, so I need to make the most of what time I do spend out there.

And I hear you on using races as training. It's tough to motivate for a solo 5-6 hour run and all the logistics (food, hydration, etc) that go with that.

I'm pretty much a heart rate monitor slave. I should probably re-test to maximize my training.

Those longer runs will get tougher logistically as the temps heat up too.

Do you use trekking poles? I just got some and have used them for a couple of training sessions. I'm planning on using them next weekend to help with the hills. I am concerned about breaking a wrist or impaling myself based on my clumsiness.

No, I've never used Wizard Sticks. I haven't done anything mountainous enough to warrant them. When I do UTMB someday though.....

Funny you mention that. Big assumption, but I have the events on the calendar to be UTMB lottery eligible this May. They have moved to 8 points for 2015 and are probably going to tighten it up beyond that for 2016.

 

[BassNBrew]

Sand - last week in class before our CP20 test.

15 minute warm up.

4 x 2 mi flat intervals (roughly 5 min long) with 2 min rest periods. Knocked out 294 watts, 315 watts, 350 watts, and 305 watts. We were instructed to make the 3 interval our hardest.

Finished with 25 minutes @ 275 watts which was tempo effort.

I was on the trainer that I keep telling them has a calibration issue. They insist it doesn't.

 

[Sand]

Sand - last week in class before our CP20 test.

15 minute warm up.

4 x 2 mi flat intervals (roughly 5 min long) with 2 min rest periods. Knocked out 294 watts, 315 watts, 350 watts, and 305 watts. We were instructed to make the 3 interval our hardest.

Finished with 25 minutes @ 275 watts which was tempo effort.

I was on the trainer that I keep telling them has a calibration issue. They insist it doesn't.

:finger: For me that is "gasping for breath and all I have" effort.

So, you figure it was reading too low, right?

 

[jb1020]

Guys with sprained ankle injuries....is there a standard "stay off of it" timeline? It actually feels fine but is still slightly swollen and little black and blue. About 10 days since the injury

I feel like I could run, but also feel like its one of those things you could set yourself back pretty easy even if you fell fine.

Any advice? Should I bike before running?

Just depends. I'd go run in a small loop and shut it down as soon as the pain got sharpish. I've had a huge number of ankle sprains and played through all of them - at least for me I've never found them enough to stay off my feet for a while.

Bike if you can't run, or if it is still tender. Otherwise I typically would ignore the ankle and run.

Yeah, from my basketball coaching days (and playing) we had the most success with kids that would get back on it as soon as possible. I've seen kids with some pretty nasty looking sprains get back to full strength in an amazingly short amount of time with an aggressive treatment of ice (trash can of ice water for 20 min as many times as possible each day), contrast treatment (after 36 hrs of ice only, 1 min hot/2 min cold for 30 min 3 times per day), and as much activity as they can possibly stand.

Now granted we are not kids, so the recovery time is likely to be slower, but move that foot as much as you can through out the day. Figure 8's and tracing letters of the alphabet with your toes when you are sitting around will help tremendously.

By the way, I see this move all the time at sporting events and it makes me sick to my stomach. If you or someone you know sprains an ankle FOR THE LOVE OF GOD DO NOT TAKE THE SHOE OFF unless you are going to wrap/tape/ice the ankle immediately. And by immediately I mean within the next 5 seconds. The best way to keep the swelling down (other than immediate ice bath) is to tighten the shoe as tight as possible and leave it that way until you can get ice on it or wrap it.

Sorry to go on my sprained ankle rant, but I see so many parents and coaches that handle this all wrong...

Back when I was playing soccer in college I tore ligaments in my left ankle. Instead of taking the six weeks off the doctor told me to I was out playing the next day. My standard practice routine was - go out to field, start playing around, inevitably roll my left ankle (i.e. ankle rolls all the way to the ground), intense pain for a few minutes, endorphins, swelling stiffens joint, hobble for a couple minutes, then practice for 2-3 hours. Dinner time sucked with my swollen, sore ankle, but it would go down overnight and I'd repeat the next day.

Wouldn't trade those playing days for anything

Screw it...my wife has me convinced I'll make it worse if I even attempt to run. I've take off about 10 days and been sampling all the new beers that have finally made their way to Mississippi.

I think I'll get back to t in the morning. Thanks for the advice...just tell me to stop being a pvssy next time alright.

 

[SFBayDuck]

No, I've never used Wizard Sticks. I haven't done anything mountainous enough to warrant them. When I do UTMB someday though.....

Funny you mention that. Big assumption, but I have the events on the calendar to be UTMB lottery eligible this May. They have moved to 8 points for 2015 and are probably going to tighten it up beyond that for 2016.

Yeah, I know it may be a bit of a stretch dream, as just like WS100 they're making it tougher to qualify and get in. But maybe the associated CCC (only need 3 points and I think it's about a 90K) or something else will be more reasonable. Really, it'd be any of the many epic European trail ultras - I've never even been to Europe, so I'd love to make a 1-2 week vacation out of it with a day or two spent running a race in the mountains somewhere.

 

[sho nuff]

Guys with sprained ankle injuries....is there a standard "stay off of it" timeline? It actually feels fine but is still slightly swollen and little black and blue. About 10 days since the injury

I feel like I could run, but also feel like its one of those things you could set yourself back pretty easy even if you fell fine.

Any advice? Should I bike before running?

Just depends. I'd go run in a small loop and shut it down as soon as the pain got sharpish. I've had a huge number of ankle sprains and played through all of them - at least for me I've never found them enough to stay off my feet for a while.

Bike if you can't run, or if it is still tender. Otherwise I typically would ignore the ankle and run.

Agree here.

Mine has been bothering me for a few weeks. I seem to tweak it ever so often.

But never very sharp pain. Just a twinge that lets me know its still not totally healed (or if I hit it wrong on something).

Giving it a few days off this weekend as I head up for my sister's wedding.

 

[beer 302]

Screw it...my wife has me convinced I'll make it worse if I even attempt to run. I've take off about 10 days and been sampling all the new beers that have finally made their way to Mississippi.

I think I'll get back to t in the morning. Thanks for the advice...just tell me to stop being a pvssy next time alright.

Tell her you went to the doctor and he gave you one of these. It will be ok