Ran a 10k in June (3 Viewers)

[DolphinsPhan]

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!

3:10? According to the e-mail updates you nailed it at 3:09:59 running near identical splits along the way! Awesome

No kidding...nice work gruecd Can't wait for the full report.[michaeljohnsonnikecommercial]

"Mommy why is that man all blurry?"

It's ok to be fast.

[/michaeljohnsonnikecommercial]

 

[tri-man 47]

Thanks for the 'gruecd' reports, guys. I've been wondering how it went! 3:10? WOW.

 

[gruecd]

3:10? According to the e-mail updates you nailed it at 3:09:59 running near identical splits along the way! Awesome

No kidding...nice work gruecd Can't wait for the full report.[michaeljohnsonnikecommercial]"Mommy why is that man all blurry?"It's ok to be fast.[/michaeljohnsonnikecommercial]

Thanks, guys. The race went really well. The pacer did a good job of holding us back in the early miles, and then he set a nice, even pace the rest of the way. Like Dash said, I think we held a 7:10-7:12 split most of the way, and I think pretty much every mile was within 15 seconds of my 7:15 average. The first 18 miles felt pretty effortless, but then my calves started to tighten up. I still felt pretty good until about mile 23, but the last 5K was pretty rough. I felt great cardio-wise, but I stopped for a couple of 10- to 15-second walk breaks in the last mile to try to get my calves to loosen up. Fortunately, the pacer had helped us build about a 50-second cushion, so I had that luxury. Once I hit the Lambeau Field parking lot (at around mile 25.5), I had a lot of people cheering for me, so that helped pull me into the finish line. Chip time was 3:09:59, and gun time was 3:10:04, so I actually had almost a minute to spare for my BQ (since it's good up to 3:10:59).I ended up finishing 2nd overall among the Clydesdales behind some guy who ran 2:55. What's very cool is that now I don't need to run a fall marathon (which was my backup plan if I didn't qualify today). I'll probably do some half marathons and the 10-miler that's run concurrent with the Twin Cities Marathon in October.Anyway, time to go take a shower and a couple hour nap. I literally walked in the door and sat down at my computer to post this update so as to not keep you guys waiting.Thanks for the support!!!!!

 

[Schmegma]

Great job, gruecd. Wish you could come to Madison and celebrate with me, tri-man and your sister next weekend.

 

[RoarinSonoran]

Good job gruecd. Tho, I can beat 3:10. Well, for the first 17miles anyhow.

T-minus 14days for til San Diego! I don't think Chaka followed up here in the thread, but I've exchanged PMs with him, and he's still aiming for SD as well.

This should be an interesting run. I've got stress/excitement coming in on three sides (normal pre-race excitement, son is graduating HS so the wife is freaking out housecleaning for family visiting/party, and then throw work on top of it all) and it'll all come to a head in the next two weeks.

Housecleaning should taper off in the next couple of days, followed by the party next Saturday. Work however, will be a freaking zoo for the entire two weeks. We're switching to a new LDAP directory (used in conjunction with email and system logons, for you non-techies), and the boss chose SD marathon weekend for the switchover. Sorry boss, :finger:, I have other plans that weekend. My esteemed colleagues should be able to handle it without me (I just have to make sure things are ready before I leave). I'll get back late Sunday night, so if I'm not in traction then, I can come in to pull an all-nighter to help clean up loose ends/testing if necessary.

Fun, fun, fun!!!

ETA: oh, I've found out that the beat to the Peanuts/Charlie Brown theme music is at my running pace, and it has found a home on my Ipod. lol

 

[tri-man 47]

come to Madison and celebrate with me, tri-man and your sister.

Three things come to mind with that comment, and only two are legal. Gruecd, again, great job. Hopefully I can join you in the BQ club next weekend! I have a question for you, Poppa, and others: I have always been a two-step breather ...breathe in on the left step, breathe out on the next left step. But in some training runs, and again today during an eight miler, I find I can breathe every third step - obviously a bit deeper of an exhale and, then, an inhale. I have to be more conscious of this to stay on it, but it truly feels comfortable. Would it be beneficial to go with this during the race? Thoughts?

 

[El Floppo]

Thanks, guys. The race went really well. The pacer did a good job of holding us back in the early miles, and then he set a nice, even pace the rest of the way. Like Dash said, I think we held a 7:10-7:12 split most of the way, and I think pretty much every mile was within 15 seconds of my 7:15 average. The first 18 miles felt pretty effortless, but then my calves started to tighten up. I still felt pretty good until about mile 23, but the last 5K was pretty rough. I felt great cardio-wise, but I stopped for a couple of 10- to 15-second walk breaks in the last mile to try to get my calves to loosen up. Fortunately, the pacer had helped us build about a 50-second cushion, so I had that luxury. Once I hit the Lambeau Field parking lot (at around mile 25.5), I had a lot of people cheering for me, so that helped pull me into the finish line. Chip time was 3:09:59, and gun time was 3:10:04, so I actually had almost a minute to spare for my BQ (since it's good up to 3:10:59).I ended up finishing 2nd overall among the Clydesdales behind some guy who ran 2:55. What's very cool is that now I don't need to run a fall marathon (which was my backup plan if I didn't qualify today). I'll probably do some half marathons and the 10-miler that's run concurrent with the Twin Cities Marathon in October.Anyway, time to go take a shower and a couple hour nap. I literally walked in the door and sat down at my computer to post this update so as to not keep you guys waiting.Thanks for the support!!!!!

NICE!!!!!

 

[El Floppo]

come to Madison and celebrate with me, tri-man and your sister.

Three things come to mind with that comment, and only two are legal. Gruecd, again, great job. Hopefully I can join you in the BQ club next weekend! I have a question for you, Poppa, and others: I have always been a two-step breather ...breathe in on the left step, breathe out on the next left step. But in some training runs, and again today during an eight miler, I find I can breathe every third step - obviously a bit deeper of an exhale and, then, an inhale. I have to be more conscious of this to stay on it, but it truly feels comfortable. Would it be beneficial to go with this during the race? Thoughts?

 

[Poppa]

come to Madison and celebrate with me, tri-man and your sister.

Three things come to mind with that comment, and only two are legal. Gruecd, again, great job. Hopefully I can join you in the BQ club next weekend!

I have a question for you, Poppa, and others: I have always been a two-step breather ...breathe in on the left step, breathe out on the next left step. But in some training runs, and again today during an eight miler, I find I can breathe every third step - obviously a bit deeper of an exhale and, then, an inhale. I have to be more conscious of this to stay on it, but it truly feels comfortable. Would it be beneficial to go with this during the race? Thoughts?

Hmmmm...interesting! Haven't given it much thought for many years...I simply breathe when I need to! I do breathe in rhythm...and nice and slowly to boot. A very even pattern...consciously "controlling" through a deep breathing technique that has me taking a verrrry deep (think bong-hit deep) breath every few moments...and holding for just slightly longer than a normal breath...which, of course you hardly hold at all! Does that make sense?

You're correct in understanding that efficient breathing on a run is a learned skill. I've found that it is sort of circular in that controlling my breathing controls my heart rate...and both in tandem sort of act in warding off fatigue...Fatigue of course then leads to lesser running efficiency, poor form, looser mental discipline, etc...

I'll give it a few thoughts next time I go out. Had my first run today out on the trails since the 50k last Saturday. An excellent, slow 90 minutes or so.

Which reminds me...maybe my breathing techniques work so well for me because I tend to run slower than the average road-racing FBG. As I think back to my faster days, though...the deep breathing thing has always seemed a necessary part of controlling my breathing/heartrate, etc...

 

[El Floppo]

come to Madison and celebrate with me, tri-man and your sister.

Three things come to mind with that comment, and only two are legal. Gruecd, again, great job. Hopefully I can join you in the BQ club next weekend!

I have a question for you, Poppa, and others: I have always been a two-step breather ...breathe in on the left step, breathe out on the next left step. But in some training runs, and again today during an eight miler, I find I can breathe every third step - obviously a bit deeper of an exhale and, then, an inhale. I have to be more conscious of this to stay on it, but it truly feels comfortable. Would it be beneficial to go with this during the race? Thoughts?

Hmmmm...interesting! Haven't given it much thought for many years...I simply breathe when I need to! I do breathe in rhythm...and nice and slowly to boot. A very even pattern...consciously "controlling" through a deep breathing technique that has me taking a verrrry deep (think bong-hit deep) breath every few moments...and holding for just slightly longer than a normal breath...which, of course you hardly hold at all! Does that make sense?

You're correct in understanding that efficient breathing on a run is a learned skill. I've found that it is sort of circular in that controlling my breathing controls my heart rate...and both in tandem sort of act in warding off fatigue...Fatigue of course then leads to lesser running efficiency, poor form, looser mental discipline, etc...

I'll give it a few thoughts next time I go out. Had my first run today out on the trails since the 50k last Saturday. An excellent, slow 90 minutes or so.

Which reminds me...maybe my breathing techniques work so well for me because I tend to run slower than the average road-racing FBG. As I think back to my faster days, though...the deep breathing thing has always seemed a necessary part of controlling my breathing/heartrate, etc...

I would say yes, from my experience.When I'm out for a slow run, the HR and breathing are slow and steady. My only marathon (IM Lake Placid) was so slow, it was beyond conversational- I was whistling, humming and talking non-stop- and the HR barely got up in the 110s (usual race, I'm in the 140s-160s).

Normal workouts and races for me, I do a cycle of 4 inhale/exhales. 3 are shorter, with the exhale being more like "tuh" sound while the 4th is a bit deeper with the exhale sounding more like "phhhhuh". I'm pretty sure the breaths are timed to my steps, but I have a really high cadence (and shorter stride) when I run, so I'd have to check on that.

My nose clogs up the second I start working out, so I'm stuck mouth-breathing which sucks. I'm also (obviously) pretty vocal with my breathing. I freak the hell out of most people as come up behind them (I get progressively faster with each of the 3 events- or I'm progressively less slow in reality- so I spend a lot of time passing people on the run); they think I'm going a lot faster than I am, just because of the "tuh, tuh, tuh, phhhhuh, tuh, tuh, tuh, phhhhuh..." that's being broadcast through my own personal PA system.

I don't know that that's a great system to use, but it's what came naturally to me over the years. When I think about it, I'd prefer to take deeper and slower breaths as that seems the best method to oxygenate. But whenever I try that, it only seems to work when I'm going slower- as soon as the pace picks up, I"m back to the above.

But I think you should absolutely switch up the breathing that you're used to for a marathon race. Why get used to it in training when you can just experiment during the race, right? I hear if you wear a full head-to-toe compression ninja-suit, that'll help your breathing too. I'd add that to your race-day changes as well... ....

 

[El Floppo]

Oh- I've done bupkis since swimming on Thurs. We had our baby-shower this weekend and had our moms in town, so that kept me too busy.

 

[tri-man 47]

Poppa, floppo - thanks for the detailed comments. Using the slower, deeper breathing probably will help to control my heart rate and my pace, and since I will be more conscious of it, it will provide focus for the race. I've been also focusing more on the exhale (which was one of the lessons in Programmed to Run, which I just read), and that has become a bit noisier than before - but that's good. I don't have quite the symphonic sound as floppo, but it's a solid exhale, which sets me up for an effective inhale.

I ...I don't have a ninja suit to wear, although wraith5 probably has some Trekkie outfit I could borrow.

 

[El Floppo]

Poppa, floppo - thanks for the detailed comments. Using the slower, deeper breathing probably will help to control my heart rate and my pace, and since I will be more conscious of it, it will provide focus for the race. I've been also focusing more on the exhale (which was one of the lessons in Programmed to Run, which I just read), and that has become a bit noisier than before - but that's good. I don't have quite the symphonic sound as floppo, but it's a solid exhale, which sets me up for an effective inhale.I ...I don't have a ninja suit to wear, although wraith5 probably has some Trekkie outfit I could borrow.

So I'm not a freak for noisy exhale? Phew. I'd be interested in hearing anything else from that book that might be relevant. Does it explain my fat ###?If you can't find the ninja outfit or borrow one of wraith's trekkie setups- how about adding that head-bob that the English woman marathoner uses?

 

[tri-man 47]

Poppa, floppo - thanks for the detailed comments. Using the slower, deeper breathing probably will help to control my heart rate and my pace, and since I will be more conscious of it, it will provide focus for the race. I've been also focusing more on the exhale (which was one of the lessons in Programmed to Run, which I just read), and that has become a bit noisier than before - but that's good. I don't have quite the symphonic sound as floppo, but it's a solid exhale, which sets me up for an effective inhale.I ...I don't have a ninja suit to wear, although wraith5 probably has some Trekkie outfit I could borrow.

So I'm not a freak for noisy exhale? Phew. I'd be interested in hearing anything else from that book that might be relevant. Does it explain my fat ###?If you can't find the ninja outfit or borrow one of wraith's trekkie setups- how about adding that head-bob that the English woman marathoner uses?

I'll write up a summary of some good points from that book later in the week. But a strong, even noisy, exhale is not a freakish thing! No head-bob for me. I'll often write "FUN" with a marker on my arm next to my watch as a reminder to enjoy the event, but that's as crazy as I get. No t-shirt with "nad" written on it or anything. I do like to joke with the volunteers to let them know they're appreciated and to keep myself relaxed.

 

[pigskinliquors]

3:10? According to the e-mail updates you nailed it at 3:09:59 running near identical splits along the way! Awesome

No kidding...nice work gruecd Can't wait for the full report.[michaeljohnsonnikecommercial]"Mommy why is that man all blurry?"It's ok to be fast.[/michaeljohnsonnikecommercial]

Thanks, guys. The race went really well. The pacer did a good job of holding us back in the early miles, and then he set a nice, even pace the rest of the way. Like Dash said, I think we held a 7:10-7:12 split most of the way, and I think pretty much every mile was within 15 seconds of my 7:15 average. The first 18 miles felt pretty effortless, but then my calves started to tighten up. I still felt pretty good until about mile 23, but the last 5K was pretty rough. I felt great cardio-wise, but I stopped for a couple of 10- to 15-second walk breaks in the last mile to try to get my calves to loosen up. Fortunately, the pacer had helped us build about a 50-second cushion, so I had that luxury. Once I hit the Lambeau Field parking lot (at around mile 25.5), I had a lot of people cheering for me, so that helped pull me into the finish line. Chip time was 3:09:59, and gun time was 3:10:04, so I actually had almost a minute to spare for my BQ (since it's good up to 3:10:59).I ended up finishing 2nd overall among the Clydesdales behind some guy who ran 2:55. What's very cool is that now I don't need to run a fall marathon (which was my backup plan if I didn't qualify today). I'll probably do some half marathons and the 10-miler that's run concurrent with the Twin Cities Marathon in October.Anyway, time to go take a shower and a couple hour nap. I literally walked in the door and sat down at my computer to post this update so as to not keep you guys waiting.Thanks for the support!!!!!

Shazaaaam! Congrat's Gruecd. You've achieved one of my lifetime goals. The way my training has gone the past two years, I'll probably have to wait until I'm 45 to get there (3:30 is very achievable for me, while 3:20 pace has gotten me injured the past two years). Running into Lambeau had to be a rush. Celebrate the achievement !

 

[pigskinliquors]

Poppa, floppo - thanks for the detailed comments. Using the slower, deeper breathing probably will help to control my heart rate and my pace, and since I will be more conscious of it, it will provide focus for the race. I've been also focusing more on the exhale (which was one of the lessons in Programmed to Run, which I just read), and that has become a bit noisier than before - but that's good. I don't have quite the symphonic sound as floppo, but it's a solid exhale, which sets me up for an effective inhale.I ...I don't have a ninja suit to wear, although wraith5 probably has some Trekkie outfit I could borrow.

So I'm not a freak for noisy exhale? Phew. I'd be interested in hearing anything else from that book that might be relevant. Does it explain my fat ###?If you can't find the ninja outfit or borrow one of wraith's trekkie setups- how about adding that head-bob that the English woman marathoner uses?

I'll write up a summary of some good points from that book later in the week. But a strong, even noisy, exhale is not a freakish thing! No head-bob for me. I'll often write "FUN" with a marker on my arm next to my watch as a reminder to enjoy the event, but that's as crazy as I get. No t-shirt with "nad" written on it or anything. I do like to joke with the volunteers to let them know they're appreciated and to keep myself relaxed.

I'd love to see pic's if you do go the Ninja route! I've been running for 25 years, and this is the first I've every really cognitively pondered how I breathe. Since I yoga, and swim, you'd think I would've pondered it previously. I'll see if I actually have a rhythm (or a noisy exhale!) during my next run. I'm sure you've heard of it before, but I always dedicate each of my last ten full miles to somebody special in my life, and the last .2 to myself. I try to focus on that person, and my relationship with them the entire mile, which really helps me to not focus on the negatives (i.e., tired legs, sore body, etc.). Enjoy every minute of it ! Will your daughter be rooting you on?

 

[pigskinliquors]

Hey Culdeus- have you been able to get back in the saddle?

I'm gonna do 20 minutes on a stationary later today. I can't take off the bandages yet so I don't want them to get all as I've got to live with them until 5pm tomorrow with no shower.

Here's to hoping your ride was successful, and the bandages have come off w/o a hitch! It sounds as if I won't be getting your bikes

 

[culdeus]

Hey Culdeus- have you been able to get back in the saddle?

I'm gonna do 20 minutes on a stationary later today. I can't take off the bandages yet so I don't want them to get all as I've got to live with them until 5pm tomorrow with no shower.

Here's to hoping your ride was successful, and the bandages have come off w/o a hitch! It sounds as if I won't be getting your bikes

Yeah, I just got on the trainer without incident. Things seem to be progressing nicely. Knee still swollen to the size of an orange though. Maybe they'll have to amputate after all.

 

[pigskinliquors]

Hey Culdeus- have you been able to get back in the saddle?

I'm gonna do 20 minutes on a stationary later today. I can't take off the bandages yet so I don't want them to get all :X as I've got to live with them until 5pm tomorrow with no shower. :X

Here's to hoping your ride was successful, and the bandages have come off w/o a hitch! It sounds as if I won't be getting your bikes

Yeah, I just got on the trainer without incident. Things seem to be progressing nicely. Knee still swollen to the size of an orange though. Maybe they'll have to amputate after all.

I saw that your frame went for roughly $1,000 . Were you the winning bidder, or are you still on the lookout?

 

[RoarinSonoran]

I can't take off the bandages yet so I don't want them to get all :X as I've got to live with them until 5pm tomorrow with no shower. :X

I meant to reply to this the other day, but.....I was nosing around Yahoo videos the other day, and found one that might be a solution for you (tho, by now it's probably moot ). The video suggested that you take a condom, cut off the tip, then pull it up over your leg to cover the bandage with. Badabingbadaboom, you have a waterproof cover for the bandage. Shower at will.I'm guessing you should probably use a "normal-size" condom to ensure tightness and waterproofedness, instead of an "FBG Super-Ultra-Mega Grande", and probably non-lubed, non-ribbed, and non-oxyl as well.

 

[tri-man 47]

I'm sure you've heard of it before, but I always dedicate each of my last ten full miles to somebody special in my life, and the last .2 to myself. I try to focus on that person, and my relationship with them the entire mile, which really helps me to not focus on the negatives (i.e., tired legs, sore body, etc.). Enjoy every minute of it ! Will your daughter be rooting you on?

My daughter will be working and can't join me. We're both bummed about that.Interestingly, I had just been thinking about the 'dedication' stuff earlier today and had considered doing this. I will do so. My daughter gets the last 1.2. I'll have to have a FBG mile or two!

 

[GStrot]

Well, had my race...didn't win but I now have a new 5K PR!!!

3.2 mile course and I finished in 24:47, 7:45 m/m pace. My goal was 8m/m pace, so I beat that

Last year I did it in 27:06 (8:28 m/m pace). I missed winning my age group (30-34) by 20 seconds. I couldn't believe I was that close...had no idea.

1st mile = 7:33

2nd mile = 8:20 (thought I was going to die and the end of mile 2 was very uphill)

last 1.2 miles in 8:58

I ran my ### off for the last 1/2 mile. I seriously think it was the fastest I have ever ran. I just pretended I was Pacman Jones and had the cops chasing me. I must have passed 3 or 4 people in the home stretch. It felt great.

I finished 20th overall (63rd last year). I was very psyched even though some 10 year old kid beat me by 5 seconds...he ran with his dad. It was awesome to see.

My legs are sore...quads and calves only though, so not too bad. A nice day off scheduled for tomorrow. Maybe I will do an easy quick run on Sunday...have to wait and see how the legs feel.

Thanks for all of the motivation and tips everyone I did not run with my iPod, but a bunch of people ran with thiers.

Side note...there was also a 1 mile run for kids. The kid that won was 12 and did the mile in 6:10.

Good luck with races/training this weekend.

Congratulations! Those are some impressive numbers.

 

[GStrot]

I just finished my second 6.29 mile Saturday morning.

http://beta.mapmyrun.com/run/united-states...beach/385970103

I ran it in 59:04, 2:27 faster than last week. A pace pf 9:23 m/m.

I ran easy until a set point, that turned out to be the 18:20 mark, and started the intervals. I did 1 minute faster than 5k pace and 3 minutes at about 10 m/m pace. I planned to stop a little more than halfway through the run so I ended up running 4 cycles of at least 5k pace. I then ran steady until the last half mile or so, and I that is when I gave the finish my all.

I am not running a 10k until next February, and I really wanted to train and run it in under an hour. I don't think that is going to be a problem, as I still had more in the tank when I finished this morning, and I am already running at my goal pace. Maybe I should shoot for under 50 minutes, which would be better than my fastest 5k pace.

Have a great day.

Sub 1:00... nice! Any reason you don't want to do another 10k before then?

There aren't any in my area. I am doing a sort of fun run on June 2, a 5k on July 1, then there is nothing but half marathins and marathons until September. At least that is all I can find so far, maybe more runs wil be added. I could travel to a race, but that is not something I want to do presently if it is farther than 15-20 miles away.

OK, I lied, I just double checked and the July 5K is also a 10K. I will think about it.

 

[GStrot]

3:10? According to the e-mail updates you nailed it at 3:09:59 running near identical splits along the way! Awesome

No kidding...nice work gruecd Can't wait for the full report.[michaeljohnsonnikecommercial]"Mommy why is that man all blurry?"It's ok to be fast.[/michaeljohnsonnikecommercial]

Thanks, guys. The race went really well. The pacer did a good job of holding us back in the early miles, and then he set a nice, even pace the rest of the way. Like Dash said, I think we held a 7:10-7:12 split most of the way, and I think pretty much every mile was within 15 seconds of my 7:15 average. The first 18 miles felt pretty effortless, but then my calves started to tighten up. I still felt pretty good until about mile 23, but the last 5K was pretty rough. I felt great cardio-wise, but I stopped for a couple of 10- to 15-second walk breaks in the last mile to try to get my calves to loosen up. Fortunately, the pacer had helped us build about a 50-second cushion, so I had that luxury. Once I hit the Lambeau Field parking lot (at around mile 25.5), I had a lot of people cheering for me, so that helped pull me into the finish line. Chip time was 3:09:59, and gun time was 3:10:04, so I actually had almost a minute to spare for my BQ (since it's good up to 3:10:59).I ended up finishing 2nd overall among the Clydesdales behind some guy who ran 2:55. What's very cool is that now I don't need to run a fall marathon (which was my backup plan if I didn't qualify today). I'll probably do some half marathons and the 10-miler that's run concurrent with the Twin Cities Marathon in October.Anyway, time to go take a shower and a couple hour nap. I literally walked in the door and sat down at my computer to post this update so as to not keep you guys waiting.Thanks for the support!!!!!

Nice job! That is a great time. Only one other Clydesdale ahead of you? Sounds like a goal to me. Congratulations! Last two sentences are my favorite part. This thread rocks.

 

[El Floppo]

850 yds swimming- 50s, 100s and one 200. I felt like I was going backwards, but I'll keep plugging along. Besides, my wife joins me in the pool which is fun (and hilarious, as she's 8 months preggers) since she doesn't run or bike.

Want to run later, but I've got a couple of meetings that'll most likely get in the way. MUST, MUST, MUST get on the bike tomorrow for a real, outdoor, off-the-trainer ride..

 

[GStrot]

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.

So, I ran the 5 miles this morning. I seem to do better getting up during the week then I do on weekends. I tried something new and just decided to run without a real specific plan. I kind of new the routes and approximate distances so I had a general plan in my head when I started running this morning. I ended up a tad under 5 miles in a tad under 50 minutes which is fine by me. It was kind of fun. Although, I must admit I was a bit nervous that I was too far from home at the halfway point and wasn't sure I would make it back in time. But, I made it back almost exactly on time. Funny how that can motivate you.Also as an update, my wife is unsure if she is going to run or not. She is signed up but will be a race time decision as she has not been able to get any training in at all recently due to a demanding work schedule keeping her up late at night and a tough home schedule that is wearing her out. We will see.

Finally, I checked for 10ks later in the summer in the Chicago area and there are only a few on CARA's website but I am not so sure. If any Chicago area runners know a good 10k sometime in late June or July that is relatively close to the O'Hare area (so not in Wisconsin or Springfield) let me know. I may do the Chicago half marathon later in the summer but don't hold me to that as this was not the plan when I was running this morning and 10k seemed like a pretty good upper limit.

Congrats to all those that had good races this weekend! I am less than 2 weeks away.

 

[culdeus]

So what happens to this thread when GStrot knocks down this 10k of his in 40 minutes?

 

[pigskinliquors]

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.

So, I ran the 5 miles this morning. I seem to do better getting up during the week then I do on weekends. I tried something new and just decided to run without a real specific plan. I kind of new the routes and approximate distances so I had a general plan in my head when I started running this morning. I ended up a tad under 5 miles in a tad under 50 minutes which is fine by me. It was kind of fun. Although, I must admit I was a bit nervous that I was too far from home at the halfway point and wasn't sure I would make it back in time. But, I made it back almost exactly on time. Funny how that can motivate you.Also as an update, my wife is unsure if she is going to run or not. She is signed up but will be a race time decision as she has not been able to get any training in at all recently due to a demanding work schedule keeping her up late at night and a tough home schedule that is wearing her out. We will see.

Finally, I checked for 10ks later in the summer in the Chicago area and there are only a few on CARA's website but I am not so sure. If any Chicago area runners know a good 10k sometime in late June or July that is relatively close to the O'Hare area (so not in Wisconsin or Springfield) let me know. I may do the Chicago half marathon later in the summer but don't hold me to that as this was not the plan when I was running this morning and 10k seemed like a pretty good upper limit.

Congrats to all those that had good races this weekend! I am less than 2 weeks away.

We hooked another one!

 

[pigskinliquors]

850 yds swimming- 50s, 100s and one 200. I felt like I was going backwards, but I'll keep plugging along. Besides, my wife joins me in the pool which is fun (and hilarious, as she's 8 months preggers) since she doesn't run or bike.Want to run later, but I've got a couple of meetings that'll most likely get in the way. MUST, MUST, MUST get on the bike tomorrow for a real, outdoor, off-the-trainer ride..

El Floppo,Listen...did you hear that...it's your bike and the great outdoors...they're telling you to get off your lazy #### and ride like the wind!!

 

[culdeus]

What was your ridiculous excuse again for not doing the hotter than hell this year pigskin?

 

[GStrot]

So what happens to this thread when GStrot knocks down this 10k of his in 40 minutes?

The thread will be about 1,200 pages by then because that is more than a few years off. But, I like your optimism.

 

[pigskinliquors]

What was your ridiculous excuse again for not doing the hotter than hell this year pigskin?

Ummm. That I'm a wimp, and 100 miles kinda makes me go ? It's actually at a very bad time of the year for me too, as I'm our Graduate Coordinator, and it's the same week as our Orientation, etc. I know it's lame, but it's the best I've got I know I did get a 36 mile ride in this weekend = my longest to date! It was extremely windy (first 10 miles right into it!), but I felt great afterwards. Please remember that I'm new to this whole biking world (my road bike is still less than 1 year old). I do hope to race in a half IM this Fall = I have to figure a way to bike 55 miles after completing a mile plus swim, and be rested enough to complete a half marathon. I believe that the MS and HTH are in my future, but this is a tri year for me = my body is letting me (so far).

 

[gruecd]

One unanticipated consequence of pushing oneself to the limit for an entire marathon? Ischemic colitis, and it appears as if I've got a case. Basically, the combination of running at an intense rate for a long distance, coupled with dehydration results in a temporary form of colitis (inflammation of the colon). From the web:

Colitis is inflammation of the colon. During exercise, blood flow is diverted from the gastrointestinal tract to the muscles and skin. As the intensity of the exercise increases, so does the percentage of blood flow that is diverted. The impact of this phenomenon on the GI tract is magnified by dehydration. The diversion of blood flow is temporary, as compared with a problem that obstructs blood flow and will ultimately cause death of the involved tissues if it is not relieved. The decrease in blood flow to the colon during exercise may cause cramping and diarrhea, even bloody diarrhea, as the intestine sloughs its inflamed lining. A healthy colon can rapidly replace this sloughed tissue.Exercise induced colitis is usually a temporary condition, though symptoms may persist for weeks if the degree of damage was significant.The risk of causing permanent damage to an otherwise healthy colon is unlikely as long as healing is allowed to take place. We all lose blood from the GI tract on a daily basis; this amount increases following strenuous exercise, such as running a marathon, but is usually not visible to the naked eye. A runner who continues to train while still experiencing symptoms may cause permanent problems, especially in the face of dehydration and use of anti-inflammatory medications, such as ibuprofen. Be smart and your body will usually take care of healing itself.

Overall, not a fun experience, but still well worth it for the Boston qualifier.

 

[culdeus]

What was your ridiculous excuse again for not doing the hotter than hell this year pigskin?

Ummm. That I'm a wimp, and 100 miles kinda makes me go ? It's actually at a very bad time of the year for me too, as I'm our Graduate Coordinator, and it's the same week as our Orientation, etc. I know it's lame, but it's the best I've got I know I did get a 36 mile ride in this weekend = my longest to date! It was extremely windy (first 10 miles right into it!), but I felt great afterwards. Please remember that I'm new to this whole biking world (my road bike is still less than 1 year old). I do hope to race in a half IM this Fall = I have to figure a way to bike 55 miles after completing a mile plus swim, and be rested enough to complete a half marathon. I believe that the MS and HTH are in my future, but this is a tri year for me = my body is letting me (so far).

Oh come on, 100 miles on a bike is way easier than lots of things you have done. Riding in a pack is also a totally different animal and takes hardly anything out of you. You should be in good enough shape to ride/run the very next day. Trust me. :twistsarm:

 

[gruecd]

Another thing I just realized is that I find myself without any training goals, which is actually kind of nice. Since my next (and quite possibly last) marathon won't be until Boston next April, and I don't even have any half marathons planned until this fall, I can actually just run for the sake of running this summer. How cool is that?!

 

[pigskinliquors]

What was your ridiculous excuse again for not doing the hotter than hell this year pigskin?

Ummm. That I'm a wimp, and 100 miles kinda makes me go ? It's actually at a very bad time of the year for me too, as I'm our Graduate Coordinator, and it's the same week as our Orientation, etc. I know it's lame, but it's the best I've got I know I did get a 36 mile ride in this weekend = my longest to date! It was extremely windy (first 10 miles right into it!), but I felt great afterwards. Please remember that I'm new to this whole biking world (my road bike is still less than 1 year old). I do hope to race in a half IM this Fall = I have to figure a way to bike 55 miles after completing a mile plus swim, and be rested enough to complete a half marathon. I believe that the MS and HTH are in my future, but this is a tri year for me = my body is letting me (so far).

Oh come on, 100 miles on a bike is way easier than lots of things you have done. Riding in a pack is also a totally different animal and takes hardly anything out of you. You should be in good enough shape to ride/run the very next day. Trust me. :twistsarm:

I've always struggled with peer pressure. Will they let me do this thing on my tri bike (no down handlebars)?

 

[wraith5]

Poppa, floppo - thanks for the detailed comments. Using the slower, deeper breathing probably will help to control my heart rate and my pace, and since I will be more conscious of it, it will provide focus for the race. I've been also focusing more on the exhale (which was one of the lessons in Programmed to Run, which I just read), and that has become a bit noisier than before - but that's good. I don't have quite the symphonic sound as floppo, but it's a solid exhale, which sets me up for an effective inhale.

I ...I don't have a ninja suit to wear, although wraith5 probably has some Trekkie outfit I could borrow.

Hab SoSlI' Quch! Besides, Battlestar Galactica stuff doesn't chaff nearly as bad.

I tend to be a 3 step breather - 3 steps in, 3 steps out. Repeat as necessary.

 

[culdeus]

What was your ridiculous excuse again for not doing the hotter than hell this year pigskin?

Ummm. That I'm a wimp, and 100 miles kinda makes me go ? It's actually at a very bad time of the year for me too, as I'm our Graduate Coordinator, and it's the same week as our Orientation, etc. I know it's lame, but it's the best I've got I know I did get a 36 mile ride in this weekend = my longest to date! It was extremely windy (first 10 miles right into it!), but I felt great afterwards. Please remember that I'm new to this whole biking world (my road bike is still less than 1 year old). I do hope to race in a half IM this Fall = I have to figure a way to bike 55 miles after completing a mile plus swim, and be rested enough to complete a half marathon. I believe that the MS and HTH are in my future, but this is a tri year for me = my body is letting me (so far).

Oh come on, 100 miles on a bike is way easier than lots of things you have done. Riding in a pack is also a totally different animal and takes hardly anything out of you. You should be in good enough shape to ride/run the very next day. Trust me. :twistsarm:

I've always struggled with peer pressure. Will they let me do this thing on my tri bike (no down handlebars)?

If there was ever a ride to do on a tri bike it's this one. I can't imagine ever shifting out of the big ring and it's so flat that shifting the rear ring is almost non-existent. You will freak people out a bit though. You need to be training on a road bike anyway. It's way better for your core muscles and back muscles. Try to sell that to the wife and report back.

 

[El Floppo]

850 yds swimming- 50s, 100s and one 200. I felt like I was going backwards, but I'll keep plugging along. Besides, my wife joins me in the pool which is fun (and hilarious, as she's 8 months preggers) since she doesn't run or bike.Want to run later, but I've got a couple of meetings that'll most likely get in the way. MUST, MUST, MUST get on the bike tomorrow for a real, outdoor, off-the-trainer ride..

El Floppo,Listen...did you hear that...it's your bike and the great outdoors...they're telling you to get off your lazy #### and ride like the wind!!

Unfortunately, the great outdoors means riding 20 minutes up 1st Ave to Central Park, and then riding 20 minute loops there (16 if I'm fit and time-trialing) - fighting traffic at certain times in the day- and riding back down 2nd Ave 20 minutes home.I'm outside my apartment and off the trainer- but great it aint.That's kinda the problem I'm having getting back into the training- the runs are along Houston St to the East River "Park" (a sliver of playing fields and frontage road that runs between the East River and FDR Drive- it's flat, full of exhaust, pretty crowded and not very pretty. Or I can take the subway (30 mins each way) up to Central Park and do some nicer runs. I miss Marin County, CA!

 

[El Floppo]

Looks like I'll get to do a short run today at least.

 

[tri-man 47]

One unanticipated consequence of pushing oneself to the limit for an entire marathon? Ischemic colitis, and it appears as if I've got a case. Basically, the combination of running at an intense rate for a long distance, coupled with dehydration results in a temporary form of colitis (inflammation of the colon). From the web:

Colitis is inflammation of the colon. During exercise, blood flow is diverted from the gastrointestinal tract to the muscles and skin. As the intensity of the exercise increases, so does the percentage of blood flow that is diverted. The impact of this phenomenon on the GI tract is magnified by dehydration. The diversion of blood flow is temporary, as compared with a problem that obstructs blood flow and will ultimately cause death of the involved tissues if it is not relieved. The decrease in blood flow to the colon during exercise may cause cramping and diarrhea, even bloody diarrhea, as the intestine sloughs its inflamed lining. A healthy colon can rapidly replace this sloughed tissue.Exercise induced colitis is usually a temporary condition, though symptoms may persist for weeks if the degree of damage was significant.The risk of causing permanent damage to an otherwise healthy colon is unlikely as long as healing is allowed to take place. We all lose blood from the GI tract on a daily basis; this amount increases following strenuous exercise, such as running a marathon, but is usually not visible to the naked eye. A runner who continues to train while still experiencing symptoms may cause permanent problems, especially in the face of dehydration and use of anti-inflammatory medications, such as ibuprofen. Be smart and your body will usually take care of healing itself.

Overall, not a fun experience, but still well worth it for the Boston qualifier.

Thank you for sharing! :X Gee, that could be a nice mantra for my race this Sunday (coLItis ..coLItis ..I'm GOin' to get coLItis ..)

 

[tri-man 47]

Hab SoSlI' Quch!

Besides, Battlestar Galactica stuff doesn't chaff nearly as bad.

I tend to be a 3 step breather - 3 steps in, 3 steps out. Repeat as necessary.

Although you trekkies come from a different biosphere than the rest of us, so it's hard to compare breathing patterns. Helpful to hear, nonetheless.

 

[IvanKaramazov]

One unanticipated consequence of pushing oneself to the limit for an entire marathon? Ischemic colitis, and it appears as if I've got a case. Basically, the combination of running at an intense rate for a long distance, coupled with dehydration results in a temporary form of colitis (inflammation of the colon). From the web:

Colitis is inflammation of the colon. During exercise, blood flow is diverted from the gastrointestinal tract to the muscles and skin. As the intensity of the exercise increases, so does the percentage of blood flow that is diverted. The impact of this phenomenon on the GI tract is magnified by dehydration. The diversion of blood flow is temporary, as compared with a problem that obstructs blood flow and will ultimately cause death of the involved tissues if it is not relieved. The decrease in blood flow to the colon during exercise may cause cramping and diarrhea, even bloody diarrhea, as the intestine sloughs its inflamed lining. A healthy colon can rapidly replace this sloughed tissue.Exercise induced colitis is usually a temporary condition, though symptoms may persist for weeks if the degree of damage was significant.The risk of causing permanent damage to an otherwise healthy colon is unlikely as long as healing is allowed to take place. We all lose blood from the GI tract on a daily basis; this amount increases following strenuous exercise, such as running a marathon, but is usually not visible to the naked eye. A runner who continues to train while still experiencing symptoms may cause permanent problems, especially in the face of dehydration and use of anti-inflammatory medications, such as ibuprofen. Be smart and your body will usually take care of healing itself.

Overall, not a fun experience, but still well worth it for the Boston qualifier.

This is definitely one of the more colorful posts in this thread. Nice work, sir.

 

[pigskinliquors]

What was your ridiculous excuse again for not doing the hotter than hell this year pigskin?

Ummm. That I'm a wimp, and 100 miles kinda makes me go ? It's actually at a very bad time of the year for me too, as I'm our Graduate Coordinator, and it's the same week as our Orientation, etc. I know it's lame, but it's the best I've got I know I did get a 36 mile ride in this weekend = my longest to date! It was extremely windy (first 10 miles right into it!), but I felt great afterwards. Please remember that I'm new to this whole biking world (my road bike is still less than 1 year old). I do hope to race in a half IM this Fall = I have to figure a way to bike 55 miles after completing a mile plus swim, and be rested enough to complete a half marathon. I believe that the MS and HTH are in my future, but this is a tri year for me = my body is letting me (so far).

Oh come on, 100 miles on a bike is way easier than lots of things you have done. Riding in a pack is also a totally different animal and takes hardly anything out of you. You should be in good enough shape to ride/run the very next day. Trust me. :twistsarm:

I've always struggled with peer pressure. Will they let me do this thing on my tri bike (no down handlebars)?

If there was ever a ride to do on a tri bike it's this one. I can't imagine ever shifting out of the big ring and it's so flat that shifting the rear ring is almost non-existent. You will freak people out a bit though. You need to be training on a road bike anyway. It's way better for your core muscles and back muscles. Try to sell that to the wife and report back.

I tried my neighbors' road bike yesterday (he finally got one!), and it could not have felt more uncomfortable in comparison. Also, I generally ride very early in the morning (=5:30am), so finding riding partners isn't much of an option. Being aero = fun and comfortable. You should give it a tri

 

[Poppa]

One unanticipated consequence of pushing oneself to the limit for an entire marathon? Ischemic colitis, and it appears as if I've got a case. Basically, the combination of running at an intense rate for a long distance, coupled with dehydration results in a temporary form of colitis (inflammation of the colon). From the web:

Colitis is inflammation of the colon. During exercise, blood flow is diverted from the gastrointestinal tract to the muscles and skin. As the intensity of the exercise increases, so does the percentage of blood flow that is diverted. The impact of this phenomenon on the GI tract is magnified by dehydration. The diversion of blood flow is temporary, as compared with a problem that obstructs blood flow and will ultimately cause death of the involved tissues if it is not relieved. The decrease in blood flow to the colon during exercise may cause cramping and diarrhea, even bloody diarrhea, as the intestine sloughs its inflamed lining. A healthy colon can rapidly replace this sloughed tissue.Exercise induced colitis is usually a temporary condition, though symptoms may persist for weeks if the degree of damage was significant.The risk of causing permanent damage to an otherwise healthy colon is unlikely as long as healing is allowed to take place. We all lose blood from the GI tract on a daily basis; this amount increases following strenuous exercise, such as running a marathon, but is usually not visible to the naked eye. A runner who continues to train while still experiencing symptoms may cause permanent problems, especially in the face of dehydration and use of anti-inflammatory medications, such as ibuprofen. Be smart and your body will usually take care of healing itself.

Overall, not a fun experience, but still well worth it for the Boston qualifier.

This is definitely one of the more colorful posts in this thread. Nice work, sir.

Try running for hours with hemorrhoids. I'll spare you the details...

 

[RoarinSonoran]

"Dueling Banjos" (Deliverance) comes in at about 150bpm. That's a little slow for running (at least for me), but just think of the motivational factor -- pretend you're running away from some guy screaming SOOOOOOO-EEEEEE!!!!!

 

[Dash]

Day Two (Sunday): Recovery Run

Inspired by the morning Gruecd race updates I changed my recovery from stationary bike to a 1 hour easy run. Beautiful day. My HR monitor is completely unreliable on a run so I used perceived exertion. Don't know the distance, but made sure to take a route I can drive later. Legs were heavy by the end of the run though breathing was under control the entire time.

Day Three: Spinning Class

As expected sore legs from the long run, but nothing that prevents working out. 45 min hill class. 644 calories, 169 avg HR with a 196 peak. Other than heavy legs the exertion didn't seem that high. After class I talked with the instructor about getting a road bike. Told him my goals of riding a century on Sept 30 (at least 65 miles -- he says go for the 100) and, if that goes well, possibly a race early next year. His teammate, roughly same height and weight, is selling a used Olmo (I think that's what he said, it was O-something) for about a $1000 and I happen to know the guy who has done most maintenance on it. Don't know if I'll have the time to hit the bike shop before heading to Oak Ridge on Thursday for my wife's final collegiate regatta (DIII NCAA Championship! Can you tell I'm proud?), but I'll try to.

 

[tri-man 47]

Day Two (Sunday): Recovery Run

... I used perceived exertion ... breathing was under control the entire time.

my wife's final collegiate regatta (DIII NCAA Championship!) .

I really like that approach to the long run.And I'm happy for your wife! Congrats to her.

 

[pigskinliquors]

I haven't posted an update on my training in awhile. I've decided to do an Olympic tri (1500m swim; 25m bike; 10k run) in the middle of July (Ironhead Dallas), and another in August. If both go well (= injury free) I'll be attempting my first half iron-man in October (Longhorn Half IM). I will also be running a 10k w/ Mrs. Liquors (July 4th weekend in CA) = I'll run with her as this will be her first road race! The challenge through all of this is that we'll be on the road (mostly vacation) from June 14th through August 3rd as we're spending the summer at the in-laws cottage in N. Cali. I'll be back home for two weeks in the middle to catch-up at work and to compete in Dallas. My bike will be staying home (farewell ride on June 12th), and my next ride will be the tri in Dallas (hopefully I can get a couple spinning classes in though). I will be able to swim whenever I want, and will be able to run great hills, as the cottage is in the mountains.

The most frustrating part is that my back is a mess due to my increased efforts in the pool. It's a soft tissue injury that I've gotten the last three times, I've tried to up the intensity of my swim training. I'm going to have to settle for slow swim times, which does make the rest of tri's more fun, bc you spend the rest of the time passing people. I'm going to stop pool/lake training until we get to CA (June 23rd), to hopefully have my back fully healed = I'll have 3 weeks to train for Dallas. With swimming gone, my training now looks like this:

3 runs per week: 1 long (10-14 miles), 1 pace (6-7 miles), 1 speed (6-10 half mile repeats)

3 bikes per week: 1 long (30-40 miles), 1 pace (16 miles), 1 speed (20 miles w/ middle 10 full-effort)

3x per week: chest/back

3x per week: arms/rotator

2x per week: lunges/legs

Every other week I'm skipping the pace bike and pace run and exchanging with a brick. I completed a 20b/4r last week; will do a 25b/5r next week; and will do a 30b/6r the last week before vacation. Hopefully, the gains from these will carryover a whole month, as I won't be able to do another brick prior to the tri.

 

[GStrot]

3 runs per week: 1 long (10-14 miles), 1 pace (6-7 miles), 1 speed (6-10 half mile repeats) 3 bikes per week: 1 long (30-40 miles), 1 pace (16 miles), 1 speed (20 miles w/ middle 10 full-effort)3x per week: chest/back 3x per week: arms/rotator2x per week: lunges/legs

How do you find the time with a lovely wife and two kids?