Ran a 10k in June (1 Viewer)

[Schmegma]

But then again, Schmegma (and gruecd?) might get me all liquored up in Madison the night before the marathon on the 27th and I'll spend the whole race running from porta-potty to porta-potty.

Yeah, about that....Fortunately, we got a great deal on a new house, and we're closing on the 31st. I'm running Green Bay this coming weekend, so unfortunately I'm going to need Memorial Day weekend to get ready for the move. My sister has always been a great supporter of mine, so I feel bad that I won't be able to watch her run, but there's not a whole heck of a lot that I can do about it.

I'm sure I'll be "talking" to you guys before then, but best of luck at Madison, and have a beer for me.

Give us her digits and we'll take good care of her for you.

 

[tri-man 47]

But then again, Schmegma (and gruecd?) might get me all liquored up in Madison the night before the marathon on the 27th and I'll spend the whole race running from porta-potty to porta-potty.

Yeah, about that....Fortunately, we got a great deal on a new house, and we're closing on the 31st. I'm running Green Bay this coming weekend, so unfortunately I'm going to need Memorial Day weekend to get ready for the move. My sister has always been a great supporter of mine, so I feel bad that I won't be able to watch her run, but there's not a whole heck of a lot that I can do about it.

I'm sure I'll be "talking" to you guys before then, but best of luck at Madison, and have a beer for me.

Great news on the new house! But bummer that you can't join us. So about this sister of whom you speak ...

 

[GStrot]

i really am pushing to do a 1/2 marathon this year. Scotiabank Waterfront Marathon here in Toronto was the 6th fastest in the world last year (all flat) so I think I'm going to register.. Sept 30th is the race which gives me 4 1/2 months to get there.. right now I haven't run more than 12k at a time do you guys think the extra 9km will be a huge problem?

Nope.Get on a program, and you'll be completely fine.

Agreeance.

 

[GStrot]

Today was my first run since the marathon. I did 10K and deliberately left my watch in my locker so I could take it nice and slow. It felt great to get back out there and jog some of the stiffness off.

Nice job. But a recovery run at my target distance is not good for my ego.

 

[Poppa]

Today was my first run since the marathon. I did 10K and deliberately left my watch in my locker so I could take it nice and slow. It felt great to get back out there and jog some of the stiffness off.

Nice job. But a recovery run at my target distance is not good for my ego.

Patience, Grasshoppa! Your time will come...

 

[GStrot]

15:00 out, 15:25 back... Slow, uneven, hot, uncomfortable and heavy. Everything's shot to hell, including my pacing which used to be ironclad. Starting at square 1 all over again- but it's better than sitting on my fat ### at Square 0.

 

[GStrot]

2 miles this morning. My legs were "achey" from the 5 miles on Monday (which was supposed to be 4.5 it turns out) so instead of 3 I did 2 but I was on the treadmill (Wednesdays my wife leaves early for work so I have to stay inside because of laws about not leaving young children unsupervised or some crap) and did it mostly up hill and fast (15 minutes total is fast for me). So, I felt I got something out of it.

My schedule...

5/18 3 miles

5/20 5 miles

5/23 3 miles

5/26 5.5 miles

5/30 2 miles

6/2 10k

Turns out I am *** officially *** running with my wife and the wife of the guy who is running the marathon who challenged me to this whole 10k thing. So, I am not worried about time and will probably be much slower than I would on my own. But, I am not that concerned. It will be fun to run with them and it will give me a goal to run a 10k on my own later this summer.

 

[tri-man 47]

but I was on the treadmill (I have to stay inside because of laws about not leaving young children unsupervised or some crap)

Now you're catching on!

 

[pigskinliquors]

Nothing much cookin' here during the taper. Biked for an hour this morning, working on the big wheel but not pushing it. Easy runs the next couple of days, then a couple easy runs on the weekend, too.

Pigskin, if you ever need a babysitter, let me know - my daughter's ready to fly down there. I showed her the race pics last night and she just melted.

Congrat's on the taper, and best of luck to all running next weekend. We can always use another babysitter = send her down! Although I'd like to plan a summer race in WI in the near future, as most of my family lives there = she could sit, while you, I and my wife run a tri

IM Wisconsin 08'... cornhole.

Why not? If you recall, the intent of this spring marathon is to see if I can train adequately and perform decently in a marathon. If so, and if my August 1/2-IM goes relatively smooth, then I plan to commit to an IM for the fall of '08. Those races in the midwest (Wisconsin, and now Louisville) fill up immediately, so I need to know by August or so if it's a realistic goal. But then again, Schmegma (and gruecd?) might get me all liquored up in Madison the night before the marathon on the 27th and I'll spend the whole race running from porta-potty to porta-potty.

I'm intrigued! I'm hoping to do my first half IM this October (Longhorn half), and will know much better after that is over. My friggin' back is already bothering me from the longer swims I'm doing just to get ready for my next event (Olympic) = the only obstacle I foresee.

 

[brettdj]

but I was on the treadmill (I have to stay inside because of laws about not leaving young children unsupervised or some crap)

Now you're catching on!

That is what the jogging strollers are for. Plus added resistance training.

 

[tri-man 47]

but I was on the treadmill (I have to stay inside because of laws about not leaving young children unsupervised or some crap)

Now you're catching on!

That is what the jogging strollers are for. Plus added resistance training.

Ya here that, GStrot?!?!?

 

[Dash]

For the cyclists...

10% off all orders at NASHBAR.com through May 21 with the code: MAY843

They're also having a huge one-day only sale today on a lot of their helmets. The helmet I use (Giro Monza) is only $49.99 vs $99.99. Good range of high-end (giro atmos, pneumo) to low end helmets available...

Quick aside: I was told by the spinning instructor/racing cyclist to get a bib and not just shorts (don't own a road bike yet, but will be purchasing in the next few months). I'm thinking of getting into a few short races late this year or early next year. Anyway, I saw these bellwether pinnacles on NASHBAR.com. Are they any good? I'm trying to get gear without breaking bank and the bib price is less than most shorts at the local shop.

 

[Norman Einstein]

I'm just starting to get into the running kick and had been using my trusty old cross trainers I've had for a few years. They are starting to fall apart on me, so I'm looking to purchase a good pair of shoes. Any help?

I need something with good arch support as I have next to none. And when I run/walk I tend to use the outside of my foot more than the inside (maybe this is normal, dunno).

 

[culdeus]

ebay

Off topic, but :drool: I'm at least gonna this thing. slap my record components on this baby with some decent wheels and I've got me a dream bike.

 

[Dash]

I'm just starting to get into the running kick and had been using my trusty old cross trainers I've had for a few years. They are starting to fall apart on me, so I'm looking to purchase a good pair of shoes. Any help?I need something with good arch support as I have next to none. And when I run/walk I tend to use the outside of my foot more than the inside (maybe this is normal, dunno).

Go to your local running store, not one of the big chain stores. The local store will have you run around a little so they can determine what sort of problems your stride might have. They'll have you try on a few shoes based on your low arches and running style and let you jog around the store to get a feel for the best fit. It is worth the few or even more dollars. Your legs and back will thank you.

 

[Schmegma]

I'm just starting to get into the running kick and had been using my trusty old cross trainers I've had for a few years. They are starting to fall apart on me, so I'm looking to purchase a good pair of shoes. Any help?I need something with good arch support as I have next to none. And when I run/walk I tend to use the outside of my foot more than the inside (maybe this is normal, dunno).

Go to your local running store, not one of the big chain stores. The local store will have you run around a little so they can determine what sort of problems your stride might have. They'll have you try on a few shoes based on your low arches and running style and let you jog around the store to get a feel for the best fit. It is worth the few or even more dollars. Your legs and back will thank you.

 

[gruecd]

Give us her digits and we'll take good care of her for you.

Stay away from my sister!!!

Great news on the new house! But bummer that you can't join us. So about this sister of whom you speak ...

You, too!!!

 

[gruecd]

Glad to see that everybody is doing well. And Dash, great advice to Norm about the speciality running store.

For me, the marathon is rapidly approaching. Did what was supposed to be an easy 4-miler on Tuesday and ended up doing the majority of the run at marathon pace (7:15). Legs were fresh from the taper and it felt almost effortless, and I just couldn't seem to hold myself back (not good, I know). Took the day off on Wednesday and then managed to run a nice, slow 6-miler this morning at about 8:00 pace with just a couple of strides at pace. Tomorrow is another rest day, and then a very easy 3- to 4-mile jog on Saturday just to get the blood pumping again.

I've been making a conscious effort this entire week to drink lots of water and to really cut back on the soda intake (hard for a Diet Pepsi fanatic). I've got a 34-oz nalgene bottle that I keep at my desk, and I've been trying to refill it about 3-4 times/day. Also eating way more carbs than usual and trying really hard to get 7-8 hours of sleep each night instead of my normal 5-6.

Considering that my pre-race mileage peaked at 45-50 miles/week with a long run of 18 miles, my 3:10 goal time for Sunday is pretty ambitious, but I'll be running with a pacer for the first time ever, so hopefully that will help me to avoid my biggest mistake, going out too fast.

If anybody has nothing better to do and wants to check my status race day, you can sign up for automatic updates on the marathon's website. I'm bib #1362.

Wish me luck!

 

[tri-man 47]

Wish me luck!

Best of luck! I hope you can nail it and get the BQ time. You've trained hard and trained well, so I expect you to have a great race. Spend these days on your mental prep, now. And remember, focus on a strong exhale, especially later in the race.

 

[pigskinliquors]

ebay

Off topic, but :drool: I'm at least gonna this thing. slap my record components on this baby with some decent wheels and I've got me a dream bike.

:drool: That's a beautiful frame!! $100 shipping is a bit steep, but DANG! Is 57cm a bit Big for you? I thought I remember you saying that you liked smaller frames? I'm also looking at frames now, as a tri-shop has me pretty convinced that I should also go smaller. Ebay seems to have much better deals on frames than bikes, and for some reason have many more. Best of luck with your quest!

 

[pigskinliquors]

Wish me luck!

Best of luck! I hope you can nail it and get the BQ time. You've trained hard and trained well, so I expect you to have a great race. Spend these days on your mental prep, now. And remember, focus on a strong exhale, especially later in the race.

Ditto. My only additional advice is to try to get MORE than 8 hours sleep if you can. Your body needs to fully recover from all of the training, and getting additional sleep is a great way to assist the process. Make us all proud!!

 

[darrin40]

Glad to see that everybody is doing well. And Dash, great advice to Norm about the speciality running store.

For me, the marathon is rapidly approaching. Did what was supposed to be an easy 4-miler on Tuesday and ended up doing the majority of the run at marathon pace (7:15). Legs were fresh from the taper and it felt almost effortless, and I just couldn't seem to hold myself back (not good, I know). Took the day off on Wednesday and then managed to run a nice, slow 6-miler this morning at about 8:00 pace with just a couple of strides at pace. Tomorrow is another rest day, and then a very easy 3- to 4-mile jog on Saturday just to get the blood pumping again.

I've been making a conscious effort this entire week to drink lots of water and to really cut back on the soda intake (hard for a Diet Pepsi fanatic). I've got a 34-oz nalgene bottle that I keep at my desk, and I've been trying to refill it about 3-4 times/day. Also eating way more carbs than usual and trying really hard to get 7-8 hours of sleep each night instead of my normal 5-6.

Considering that my pre-race mileage peaked at 45-50 miles/week with a long run of 18 miles, my 3:10 goal time for Sunday is pretty ambitious, but I'll be running with a pacer for the first time ever, so hopefully that will help me to avoid my biggest mistake, going out too fast.

If anybody has nothing better to do and wants to check my status race day, you can sign up for automatic updates on the marathon's website. I'm bib #1362.

Wish me luck!

Thank you for using the Cellcom Green Bay Marathon text messaging service.The following bib numbers have been setup to be received by darrin40@?.net: 1362

The Cellcom Green Bay Marathon and our charity partners look forward to seeing you on race day!

I'm in. Good luck.

 

[Norman Einstein]

I'm just starting to get into the running kick and had been using my trusty old cross trainers I've had for a few years. They are starting to fall apart on me, so I'm looking to purchase a good pair of shoes. Any help?I need something with good arch support as I have next to none. And when I run/walk I tend to use the outside of my foot more than the inside (maybe this is normal, dunno).

Go to your local running store, not one of the big chain stores. The local store will have you run around a little so they can determine what sort of problems your stride might have. They'll have you try on a few shoes based on your low arches and running style and let you jog around the store to get a feel for the best fit. It is worth the few or even more dollars. Your legs and back will thank you.

Upon further reading of what pronation is, I'm pretty sure I'm over-pronated. I continually got ankle sprains in high school...both ankles sprained 3 times each. Whenever I walk, or run, for extended amounts of time my big toe hurts to high heaven. And the lack of any arch support.I'll see what some of the area stores have to say...there aren't many around here though

 

[DolphinsPhan]

I'm just starting to get into the running kick and had been using my trusty old cross trainers I've had for a few years. They are starting to fall apart on me, so I'm looking to purchase a good pair of shoes. Any help?I need something with good arch support as I have next to none. And when I run/walk I tend to use the outside of my foot more than the inside (maybe this is normal, dunno).

Go to your local running store, not one of the big chain stores. The local store will have you run around a little so they can determine what sort of problems your stride might have. They'll have you try on a few shoes based on your low arches and running style and let you jog around the store to get a feel for the best fit. It is worth the few or even more dollars. Your legs and back will thank you.

Upon further reading of what pronation is, I'm pretty sure I'm over-pronated. I continually got ankle sprains in high school...both ankles sprained 3 times each. Whenever I walk, or run, for extended amounts of time my big toe hurts to high heaven. And the lack of any arch support.I'll see what some of the area stores have to say...there aren't many around here though

good plan. A running store will be able to tell right away what your gait is and they will certainly be able to recommend the right shoe type to help. After I went to a running store and had a gait analysis done and I bought the recommended type of shoe, I haven't had any issues with soreness or pain at all. I choose Mizuno Wave Inspire 2 over the comparable Brooks and Asics models just b/c they felt more comfortable when running. I ran in all 3 pairs while at the store so they could watch my gait in them. They all functioned the same, but I just liked the Mizunos the best.

 

[El Floppo]

ebay

Off topic, but :drool: I'm at least gonna this thing. slap my record components on this baby with some decent wheels and I've got me a dream bike.

:drool: That's a beautiful frame!! $100 shipping is a bit steep, but DANG! Is 57cm a bit Big for you? I thought I remember you saying that you liked smaller frames? I'm also looking at frames now, as a tri-shop has me pretty convinced that I should also go smaller. Ebay seems to have much better deals on frames than bikes, and for some reason have many more. Best of luck with your quest!

That frame is a peach- tough to find the older ones so prime.I've actully bought a couple of full bikes off of Ebay with great success. My trusty old LiteSpeed -RIP- Saber (w/full DA and including Zipp404s) and my current Quintana Roo Ti-Phoon (came w/ full DA and Hed3s)- whatever price you're going to guess, I'm pretty sure it's more than what I paid.

The QR might even be a bit small on me- which would probably be great for races shorter than 1/2s, or if I had enough flexibility to reach past my knees, let alone my toes. As it is, I probably need a setup more like what those guys use on RAAM, w/ neckbrace included.

Hey Culdeus- did you get out the bike again? Or have you not had your surgery yet... I forget.

 

[El Floppo]

Swam another 750 today- slow and low, that is the tempo. 100s and 50s.

Tried to go for a run, but the knee started hurting... ... so I turned it around after 3 blocks.

Gruecd- BEST OF LUCK THIS WEEKEND! I know we'll all be thinking fast thoughts for you... c'mon Boston!

 

[Schmegma]

I'm 10 days away from my first half marathon and I couldn't get through a 7 mile run tonight because the pain was so bad in my right knee. (Yes, it switched to the other knee about a week ago.) The pain is completely isolated to the outside of the knee, and I felt it in my right hip too after a while, possibly due to favoring it.

I just don't know what to do at this point. I'm heading out early tomorrow morning for a quick 2 day golf trip. I'll rent a cart and use it as much as possible. I'm not running again until at least Sunday, and I doubt I'll even attempt to go my scheduled 10 miles.

SO FRUSTRATING!

 

[DolphinsPhan]

GAME DAY

Had a nice pasta dinner last night, a good night's sleep after the Office season finale, legs feel rested, picked up my pre race bagel this morning. Weather is going to be touch and go though. Temp is perfect right around 60, but it looks like a 60% of rain...oh well. At least the rain will make it easier to breathe since it will bury all of the pollen so my allergies won't kill me!!!

I just hope they remember to put out the mile markers this year

5K PR here I come

 

[El Floppo]

I'm 10 days away from my first half marathon and I couldn't get through a 7 mile run tonight because the pain was so bad in my right knee. (Yes, it switched to the other knee about a week ago.) The pain is completely isolated to the outside of the knee, and I felt it in my right hip too after a while, possibly due to favoring it.I just don't know what to do at this point. I'm heading out early tomorrow morning for a quick 2 day golf trip. I'll rent a cart and use it as much as possible. I'm not running again until at least Sunday, and I doubt I'll even attempt to go my scheduled 10 miles.SO FRUSTRATING!

Damn. I wish I knew what to tell you- 10 days is good time to start your taper . Honestly- I think you'll be fine for the race. Put aside any ideas about time, and just concentrate on gutting it out to the finish line. Walk the aid-stations... do what you've gotta do and I'm positive you'll finish.

 

[El Floppo]

GAME DAY Had a nice pasta dinner last night, a good night's sleep after the Office season finale, legs feel rested, picked up my pre race bagel this morning. Weather is going to be touch and go though. Temp is perfect right around 60, but it looks like a 60% of rain...oh well. At least the rain will make it easier to breathe since it will bury all of the pollen so my allergies won't kill me!!!I just hope they remember to put out the mile markers this year 5K PR here I come

Good Luck! (and I feel ya on the allergies... El Floppo McWheezy here.)

 

[tri-man 47]

GAME DAY 5K PR here I come

 

[pigskinliquors]

I'm 10 days away from my first half marathon and I couldn't get through a 7 mile run tonight because the pain was so bad in my right knee. (Yes, it switched to the other knee about a week ago.) The pain is completely isolated to the outside of the knee, and I felt it in my right hip too after a while, possibly due to favoring it.

I just don't know what to do at this point. I'm heading out early tomorrow morning for a quick 2 day golf trip. I'll rent a cart and use it as much as possible. I'm not running again until at least Sunday, and I doubt I'll even attempt to go my scheduled 10 miles.

SO FRUSTRATING!

FUDGE! The good news is that if it is runner's knee (Chondromalacia), you really won't damage your knee anymore by running on it. The following is from HERE.

Runner's Knee

(Chondromalacia of the patella)

Description:

Pain around and sometimes behind the kneecap. One of the most common injuries among runners, runner's knee most often strikes as runners approach forty miles per week for the first time. Even after taking a few days off, the pain seems to come right back, sometimes even intensifying, after the first few miles of the next run. The pain often feels worst when running downhill or walking down stairs, and the knee is often stiff and sore after sitting down for long periods. You might hear a crunching or clicking sound when you bend or extend your knee.

The sure-fire test for runner's knee: sit down and put your leg out on a chair so that it's stretched out straight. Have a friend squeeze your leg just above the knee while pushing on the kneecap. She should push from the outside of the leg toward the center. At the same time, tighten your thigh muscle. If this is painful, you're looking at runner's knee.

Likely causes:

It's actually not your knee's fault at all. Blame your feet and thighs; for one reason or another they aren't doing their jobs properly. Your knee moves up and down in a narrow little groove in your thigh bone. It's a nifty design: when your legs and feet are working efficiently, your knee moves smoothly and comfortably with every step. But trouble appears when your kneecap moves out of its track, or rubs up against its sides. That trouble becomes pain when you factor in nearly 1000 steps per cartilage-grinding mile. Over time the cushioning cartilage around the knee becomes worn. That smarts. And that's runner's knee.

How did your knee get off track? Probably because of relatively weak thigh muscles and a lack of foot support. It's your thigh muscles that hold your kneecap in place, preventing it from trying to jump its track. Running tends to develop the back thigh muscles (hamstrings) more than those in the front (the quadriceps), and the imbalance is sometimes enough to allow the kneecap to pull and twist to the side.

Your foot, meanwhile, may not be giving you the stability you need. It's likely that your feet are making a wrong movement every time they hit the ground, and you're feeling the constant pounding and repetition of this mistake in your knee. Maybe you're overpronating (rolling your foot in) or supinating (turning it out too much) when you run.

Runner's knee is further aggravated by simple overuse. If you have steeply increased your mileage recently, you might consider holding back a bit. Likewise, back off on new hill work or speed work. Runner's knee can also be brought on by running on banked surfaces or a curved track. Running on a road that is banked at the sides, for example, effectively gives you one short leg, causing it to pronate and put pressure on the knee. Try as much as possible to run on a level surface, or at the very least give each leg equal time as "the short leg."

Remedy:

This is an easily treatable injury with a little patience. First, relieve the pain by icing your knees immediately after running. You can use commercially available cold packs or simply put a wet towel in the freezer before you run. Wrap the cold packs around each knee for about fifteen minutes to bring down the swelling. Take an anti-inflammatory like ibuprofen or aspirin after running, too, but only with food and never before running. Before bed, put heating pads or warm wet towels on your knees for half an hour.

Stabilize your feet. Make sure you have the right kind of shoes for your foot type (review our tips on shoe shopping). Consider buying a commercially made foot support in the footcare section of your drug store. If, in combination with thigh-strengthening exercises, the foot supports are not enough to get rid of the injury, see a podiatrist about whether you might need orthotics.

I've canceled a marathon due to runner's knee once, and ran through it for a half once. Canceling was easier, while running through it was much more rewarding (and painful). If you do decide to run, Motrin or Aleve should be involved, or better yet, have your Dr. get you some Naproxen, and start taking it now (it can have accumulated effects regarding pain relief. I'd also recommend starting yourself on glucosamine chondroitin. I've been on it for approx. 8 months and (knock on wood) have not had any knee problems since. Have a blast playing golf, and best of luck working through this!~Liquors

 

[pigskinliquors]

That frame is a peach- tough to find the older ones so prime.I've actully bought a couple of full bikes off of Ebay with great success. My trusty old LiteSpeed -RIP- Saber (w/full DA and including Zipp404s) and my current Quintana Roo Ti-Phoon (came w/ full DA and Hed3s)- whatever price you're going to guess, I'm pretty sure it's more than what I paid.The QR might even be a bit small on me- which would probably be great for races shorter than 1/2s, or if I had enough flexibility to reach past my knees, let alone my toes. As it is, I probably need a setup more like what those guys use on RAAM, w/ neckbrace included.Hey Culdeus- did you get out the bike again? Or have you not had your surgery yet... I forget.

Our local bike shop just had a 2002 Saber (all Ultegra) sell for $899, though it came with an unknown wheelset. What size is the QR, and are you possibly interested in selling

 

[El Floppo]

That frame is a peach- tough to find the older ones so prime.I've actully bought a couple of full bikes off of Ebay with great success. My trusty old LiteSpeed -RIP- Saber (w/full DA and including Zipp404s) and my current Quintana Roo Ti-Phoon (came w/ full DA and Hed3s)- whatever price you're going to guess, I'm pretty sure it's more than what I paid.The QR might even be a bit small on me- which would probably be great for races shorter than 1/2s, or if I had enough flexibility to reach past my knees, let alone my toes. As it is, I probably need a setup more like what those guys use on RAAM, w/ neckbrace included.Hey Culdeus- did you get out the bike again? Or have you not had your surgery yet... I forget.

Our local bike shop just had a 2002 Saber (all Ultegra) sell for $899, though it came with an unknown wheelset. What size is the QR, and are you possibly interested in selling

My Saber was an '02! I loved that bike. Still have the frame, it's just a little... bent.The QR is a 55, the right size for me on the Saber, but the head-tube is a different length on the QR and that screwed up my fit calculations. I might be interested in selling- but would need to square away a new bike for myself. It's 650cc, btw- I sold the Hed3s, but kept the 404s. It's a really nice ride, similar to the LS Blade.

 

[culdeus]

ebay

Off topic, but :drool: I'm at least gonna this thing. slap my record components on this baby with some decent wheels and I've got me a dream bike.

:drool: That's a beautiful frame!! $100 shipping is a bit steep, but DANG! Is 57cm a bit Big for you? I thought I remember you saying that you liked smaller frames? I'm also looking at frames now, as a tri-shop has me pretty convinced that I should also go smaller. Ebay seems to have much better deals on frames than bikes, and for some reason have many more. Best of luck with your quest!

Top tube is 55 which is the key thing to look for. Heading off to get operated on in the next 10 minutes.

If I don't live or they amputate the leg pigskin can have my bikes.

 

[GStrot]

but I was on the treadmill (I have to stay inside because of laws about not leaving young children unsupervised or some crap)

Now you're catching on!

That is what the jogging strollers are for. Plus added resistance training.

Ya here that, GStrot?!?!?

Looking for one that holds two five-year olds and a three year old at 6:00 am now....

 

[GStrot]

Glad to see that everybody is doing well. And Dash, great advice to Norm about the speciality running store.

For me, the marathon is rapidly approaching. Did what was supposed to be an easy 4-miler on Tuesday and ended up doing the majority of the run at marathon pace (7:15). Legs were fresh from the taper and it felt almost effortless, and I just couldn't seem to hold myself back (not good, I know). Took the day off on Wednesday and then managed to run a nice, slow 6-miler this morning at about 8:00 pace with just a couple of strides at pace. Tomorrow is another rest day, and then a very easy 3- to 4-mile jog on Saturday just to get the blood pumping again.

I've been making a conscious effort this entire week to drink lots of water and to really cut back on the soda intake (hard for a Diet Pepsi fanatic). I've got a 34-oz nalgene bottle that I keep at my desk, and I've been trying to refill it about 3-4 times/day. Also eating way more carbs than usual and trying really hard to get 7-8 hours of sleep each night instead of my normal 5-6.

Considering that my pre-race mileage peaked at 45-50 miles/week with a long run of 18 miles, my 3:10 goal time for Sunday is pretty ambitious, but I'll be running with a pacer for the first time ever, so hopefully that will help me to avoid my biggest mistake, going out too fast.

If anybody has nothing better to do and wants to check my status race day, you can sign up for automatic updates on the marathon's website. I'm bib #1362.

Wish me luck!

 

[GStrot]

That frame is a peach- tough to find the older ones so prime.I've actully bought a couple of full bikes off of Ebay with great success. My trusty old LiteSpeed -RIP- Saber (w/full DA and including Zipp404s) and my current Quintana Roo Ti-Phoon (came w/ full DA and Hed3s)- whatever price you're going to guess, I'm pretty sure it's more than what I paid.The QR might even be a bit small on me- which would probably be great for races shorter than 1/2s, or if I had enough flexibility to reach past my knees, let alone my toes. As it is, I probably need a setup more like what those guys use on RAAM, w/ neckbrace included.Hey Culdeus- did you get out the bike again? Or have you not had your surgery yet... I forget.

Our local bike shop just had a 2002 Saber (all Ultegra) sell for $899, though it came with an unknown wheelset. What size is the QR, and are you possibly interested in selling

My Saber was an '02! I loved that bike. Still have the frame, it's just a little... bent.The QR is a 55, the right size for me on the Saber, but the head-tube is a different length on the QR and that screwed up my fit calculations. I might be interested in selling- but would need to square away a new bike for myself. It's 650cc, btw- I sold the Hed3s, but kept the 404s. It's a really nice ride, similar to the LS Blade.

What language is this?

 

[tri-man 47]

but I was on the treadmill (I have to stay inside because of laws about not leaving young children unsupervised or some crap)

Now you're catching on!

That is what the jogging strollers are for. Plus added resistance training.

Ya here that, GStrot?!?!?

Looking for one that holds two five-year olds and a three year old at 6:00 am now....

Bah!"Show a littl' backbone, would ya?"

 

[GStrot]

2 miles this morning. My legs were "achey" from the 5 miles on Monday (which was supposed to be 4.5 it turns out) so instead of 3 I did 2 but I was on the treadmill (Wednesdays my wife leaves early for work so I have to stay inside because of laws about not leaving young children unsupervised or some crap) and did it mostly up hill and fast (15 minutes total is fast for me). So, I felt I got something out of it.

My schedule...

5/18 3 miles

5/20 5 miles

5/23 3 miles

5/26 5.5 miles

5/30 2 miles

6/2 10k

Turns out I am *** officially *** running with my wife and the wife of the guy who is running the marathon who challenged me to this whole 10k thing. So, I am not worried about time and will probably be much slower than I would on my own. But, I am not that concerned. It will be fun to run with them and it will give me a goal to run a 10k on my own later this summer.

3 miles this morning. Under 30 minutes. I had run the same route before and it was boring. I like running different routes each time. May make it tough if I decide to do more running and want to see if my times are improving but it is better than being bored. When I am bored I start focusing on my body and start to feel pains or start to think about my pace which screws me up. I almost fell down at one point because I was focusing so much on my feet.Since I am running with people who are not putting in nearly as much training as I am, anyone have a link to a site that talks about taking planned walking breaks in the run. I know we discussed this earlier. But, they were talking they may have to walk part of the run. Being the good friend and gentleman and husband I am, I doubt I will run ahead. But, I thought having planned walks (such as at the 4 water stations) might be a good idea instead of them walking when they feel like it which could be every couple feet at the end. Anyone have a good link to encourage them to plan their walking?

 

[GStrot]

but I was on the treadmill (I have to stay inside because of laws about not leaving young children unsupervised or some crap)

Now you're catching on!

That is what the jogging strollers are for. Plus added resistance training.

Ya here that, GStrot?!?!?

Looking for one that holds two five-year olds and a three year old at 6:00 am now....

Bah!"Show a littl' backbone, would ya?"

I AM RUNNING ON THE TREADMILL!I guess if these guys can do it, so can I.

 

[pigskinliquors]

ebay

Off topic, but :drool: I'm at least gonna this thing. slap my record components on this baby with some decent wheels and I've got me a dream bike.

:drool: That's a beautiful frame!! $100 shipping is a bit steep, but DANG! Is 57cm a bit Big for you? I thought I remember you saying that you liked smaller frames? I'm also looking at frames now, as a tri-shop has me pretty convinced that I should also go smaller. Ebay seems to have much better deals on frames than bikes, and for some reason have many more. Best of luck with your quest!

Top tube is 55 which is the key thing to look for. Heading off to get operated on in the next 10 minutes.



If I don't live or they amputate the leg pigskin can have my bikes.

I don't need a new bike that bad

 

[pigskinliquors]

I AM RUNNING ON THE TREADMILL!

I guess if these guys can do it, so can I.

I know this is a Honda, but if you want inspiration, watch the following:Get ready to like a baby: True Inspiration!

more...

 

[DolphinsPhan]

Do you guys run races with your iPod?

 

[pigskinliquors]

Do you guys run races with your iPod?

Some road races I'll run with my iPod, but only if there won't be large galleries to keep me going. For tri's they are illegal.

 

[Dash]

This will probably be repetitive for the advanced runners. I haven't read the entire thread, but I try to keep up with the progress some of you guys are making (which is inspirational, BTW ). I was wondering how many of you (specifically GStrot -- your talk of running/walking made me think of this) are doing interval training to improve upon your base conditioning. If you don't know about intervals, the concept is simple: alternating hard and easy exertions a number of times. An example would be a 45 minute run broken down into 10-12 minutes warm up and 5 sets of 1 minute hard (race pace) and 3 minutes recovery (comfortable jog, your heart rate should come way down by the end of the 3 minutes) followed by a cool down for the remaining time. Over time the intervals change, or vary depending on what works for your body, so that the hard intervals become longer or the rest intervals shorten.

What happens is you push your body, repeatedly, closer to your conditioning threshold, making the muscles and cardio vascular system more accustomed to the experience (think of it like on the job training). You just have to make sure that on days where you go for long, slow recovery runs you do just that: provide a chance for your body to recover. After just a few weeks you'll see improvements in energy levels while running closer to race pace and at race pace. Essentially, intervals assist in building higher end stamina.

I've been a long time believer of interval training and my belief was justified by a recent study. The NY Times has an article about the benefits of interval training.

 

[Cowboys#1]

yesterday I ran a 10km loop timed for the first time ever.. came in at 46:32. I really thought I would break 45:00 as I was at 39:45 with 1.1 km left but there is a huge winding hill that spans about the last 700-800 meteres that crushed me. This morning I woke up with a pain in my left leg (as always however it wasnt in the hamstring it was on the outer portion of my butt near the outside of my thigh.. No idea what it is but its annoying!

I'm going to go up steadily in milage weekly (3km every 4 weeks until I hit 22) which should give me a few weeks to taper for the half marathon at the end of sept.

 

[Cowboys#1]

dash - i do intervals weekly.. usually 8x400 or 12x200 with a 100m walk rest.

 

[DolphinsPhan]

This will probably be repetitive for the advanced runners. I haven't read the entire thread, but I try to keep up with the progress some of you guys are making (which is inspirational, BTW ). I was wondering how many of you (specifically GStrot -- your talk of running/walking made me think of this) are doing interval training to improve upon your base conditioning. If you don't know about intervals, the concept is simple: alternating hard and easy exertions a number of times. An example would be a 45 minute run broken down into 10-12 minutes warm up and 5 sets of 1 minute hard (race pace) and 3 minutes recovery (comfortable jog, your heart rate should come way down by the end of the 3 minutes) followed by a cool down for the remaining time. Over time the intervals change, or vary depending on what works for your body, so that the hard intervals become longer or the rest intervals shorten.

What happens is you push your body, repeatedly, closer to your conditioning threshold, making the muscles and cardio vascular system more accustomed to the experience (think of it like on the job training). You just have to make sure that on days where you go for long, slow recovery runs you do just that: provide a chance for your body to recover. After just a few weeks you'll see improvements in energy levels while running closer to race pace and at race pace. Essentially, intervals assist in building higher end stamina.

I've been a long time believer of interval training and my belief was justified by a recent study. The NY Times has an article about the benefits of interval training.

I guess you could call it interval training, but it was listed as speed work on my training schedule. It was every other week and I did 8x400s alternating 400s at goal pace (8m/m) and then a slower pace (10m/m). It was 8x400s at goal pace, not 8 total.

 

[Dash]

yesterday I ran a 10km loop timed for the first time ever.. came in at 46:32. I really thought I would break 45:00 as I was at 39:45 with 1.1 km left but there is a huge winding hill that spans about the last 700-800 meteres that crushed me. This morning I woke up with a pain in my left leg (as always however it wasnt in the hamstring it was on the outer portion of my butt near the outside of my thigh.. No idea what it is but its annoying!

I'm going to go up steadily in milage weekly (3km every 4 weeks until I hit 22) which should give me a few weeks to taper for the half marathon at the end of sept.

Do you stretch that area? Could be your IT band/hip flexor.If you don't know how to stretch it, try this stretch from the bottom of this page.