Ran a 10k in June (3 Viewers)

[BassNBrew]

Been lurking while I've been training for the Assualt on Mt. Mitchell in 2 weeks and 3 days. Some comments and questions regarding cycling...

1. Tried the singlet sans drawers. Not the ticket for me. The boys need a house and don't need to be roaming against the thigh. The jockey briefs in the poly/lycra seem to stay dry and keep chaffing to a min.

2. The ride is on a Monday. I was planning on intense training thru Monday a week out. I have a TT on Wednesday the week before which will be all out for 24 min. I was planning on doing 40 miles with the "B" group at 17 mph on the Saturday before. I've been riding solo at 21 mph so I figured this would be an easy ride. My buddy told me is wasn't and that I need to be doing 20 miles at no more than 13 mph. We're talking riding a bike, not running....how easy do I really need to take it?

3. This ride will be 103 miles with 6500 ft of climbing in the last 25 miles. I've be riding 50-60 mile stints incorporating about 6000-8000 ft of climbing at 15 mph every couple of weeks. The balance of my training has be 40s at 21 mph and hour long interval training where the final average is 20 mph (for me this is just short of yaking). I've also incorporated in 2-3 spin classes a week basically increasing the tension thruout. I started in March and have about 800 miles in the saddle. My focus has been on intensity, not saddle time. My concern has been the climbing at my weight of 205 moreso then the distance. Have I majorly screwed up? How bad am I going to hurt? Going to try for 80 tomorrow on the flat ground of the homeland.

4. Any tips to get me 103 miles down the road and up Mt. Mitchell?

 

[tri-man 47]

2 days until the Madison Half Marathon. I've shut it down for the most part to give my knees a rest, so pray for me on Sunday morning if you're so inclined.

I work for a Catholic university, and in talking to one of the nuns this week, she was interested to hear that the marathon passes a Catholic university (Edgewood) at about mile seventeen. We figured that I'd be there sometime around 9:30 a.m. ...so she smiled and said she'd pray for me at that time. So be jealous, Schmegma, be very jealous. I'm gonna have baby Jesus on my side.Cowboys#1 - my bike pace is slower than the studly bikers here - I race roughly in the 19 mph (for 56 miles) or 20 mph (25 mile) range. More training and a better road bike would improve that. Or being younger. That too.Bass n' Brew - that's some serious training and a serious goal! Snap!! You're beyond me, so I'll just say congrats on your efforts to date, and leave the advise to the 'pros.'Off to Madison soon. C'mon rain, pass on through!

 

[Darrinll40]

Last week my legs and knees bothered me abit after my Sunday run, so I took it easy and didn't run any until today. I ran my usual Saturday 6.29 mile course in 1:00:35. A minute and a half slower than last week, but I did intervals for 42 minutes starting 8 min into the run. My intervals now are 1 minute at >5K pace, 3 minutes rest pace. Of course by the time of the last interval at about the 49 minute mark, my fast time was much slower. I felt like I was running in molasses. I really took it easy the last mile, so easy that I was able to carry on a converstaion with a friend.

Next week I am going to try and do intervals with 1:30 min >=5k with 3 minutes rest pace. The 10K is on July 1.

My plan for the rest of the week is:

Sun 4.5 easy miles

Mon 3.83 miles

Wed 3.83 miles

I have been increasing my long run distance .5 miles every month, but I am just going to work on increasing the intervals in the time before the race. After the race I will probably increase the run to 7 miles. On January 12, 2008 Disney is holding their half marathon. I think I will train for that one.

With my long run being about 10K now, can I prepare well enough to do 13 miles in the next 6.5 months?

Maybe I should shoot for a race in later 2008 or early 2009.

 

[culdeus]

Been lurking while I've been training for the Assualt on Mt. Mitchell in 2 weeks and 3 days. Some comments and questions regarding cycling...

1. Tried the singlet sans drawers. Not the ticket for me. The boys need a house and don't need to be roaming against the thigh. The jockey briefs in the poly/lycra seem to stay dry and keep chaffing to a min.

2. The ride is on a Monday. I was planning on intense training thru Monday a week out. I have a TT on Wednesday the week before which will be all out for 24 min. I was planning on doing 40 miles with the "B" group at 17 mph on the Saturday before. I've been riding solo at 21 mph so I figured this would be an easy ride. My buddy told me is wasn't and that I need to be doing 20 miles at no more than 13 mph. We're talking riding a bike, not running....how easy do I really need to take it?

3. This ride will be 103 miles with 6500 ft of climbing in the last 25 miles. I've be riding 50-60 mile stints incorporating about 6000-8000 ft of climbing at 15 mph every couple of weeks. The balance of my training has be 40s at 21 mph and hour long interval training where the final average is 20 mph (for me this is just short of yaking). I've also incorporated in 2-3 spin classes a week basically increasing the tension thruout. I started in March and have about 800 miles in the saddle. My focus has been on intensity, not saddle time. My concern has been the climbing at my weight of 205 moreso then the distance. Have I majorly screwed up? How bad am I going to hurt? Going to try for 80 tomorrow on the flat ground of the homeland.

4. Any tips to get me 103 miles down the road and up Mt. Mitchell?

There's not a single person in the whole universe that agrees with you. Seriously. You will have Class A crotch rot if you continue on that path.Have you considered changing your rear cassette for the climb?

 

[RoarinSonoran]

I work for a Catholic university, and in talking to one of the nuns this week, she was interested to hear that the marathon passes a Catholic university (Edgewood) at about mile seventeen. We figured that I'd be there sometime around 9:30 a.m. ...so she smiled and said she'd pray for me at that time. So be jealous, Schmegma, be very jealous. I'm gonna have baby Jesus on my side.

Footprints in the Sand

The Lord replied, "My precious child.

I love you and I would never leave you.

During your times of trial and suffering

when you saw only one set of footprints...

That was when I carried you."

Enjoy the piggyback! Good luck this weekend, Tri, Schmegma, GStrot!!!

 

[Schmegma]

With my long run being about 10K now, can I prepare well enough to do 13 miles in the next 6.5 months?

You could be ready in 8-10 weeks if you really wanted to do it.

 

[BassNBrew]

Been lurking while I've been training for the Assualt on Mt. Mitchell in 2 weeks and 3 days. Some comments and questions regarding cycling...

1. Tried the singlet sans drawers. Not the ticket for me. The boys need a house and don't need to be roaming against the thigh. The jockey briefs in the poly/lycra seem to stay dry and keep chaffing to a min.

2. The ride is on a Monday. I was planning on intense training thru Monday a week out. I have a TT on Wednesday the week before which will be all out for 24 min. I was planning on doing 40 miles with the "B" group at 17 mph on the Saturday before. I've been riding solo at 21 mph so I figured this would be an easy ride. My buddy told me is wasn't and that I need to be doing 20 miles at no more than 13 mph. We're talking riding a bike, not running....how easy do I really need to take it?

3. This ride will be 103 miles with 6500 ft of climbing in the last 25 miles. I've be riding 50-60 mile stints incorporating about 6000-8000 ft of climbing at 15 mph every couple of weeks. The balance of my training has be 40s at 21 mph and hour long interval training where the final average is 20 mph (for me this is just short of yaking). I've also incorporated in 2-3 spin classes a week basically increasing the tension thruout. I started in March and have about 800 miles in the saddle. My focus has been on intensity, not saddle time. My concern has been the climbing at my weight of 205 moreso then the distance. Have I majorly screwed up? How bad am I going to hurt? Going to try for 80 tomorrow on the flat ground of the homeland.

4. Any tips to get me 103 miles down the road and up Mt. Mitchell?

There's not a single person in the whole universe that agrees with you. Seriously. You will have Class A crotch rot if you continue on that path.Have you considered changing your rear cassette for the climb?

Just got the 80 in, 50 of it solo. The last five hurt a little. The "A" group dropped me towards the end of their ride. I don't know who the psycho was that was leading the pack on the flats, but we had a 2-3 mile stretch where the train was rolling at 30-32 mph. Holy #### Batman that was fast.Coldeus, I have the sissy compact crank...you think that will be sufficient? I'd rather not tear the bike down and try something new this late, but am open to it if necessary. Regarding the other subject, I guess I just march to a different beat. The drawers were drier than the chamois...dryness = goodness, wetness = rot.

 

[BassNBrew]

Coldeus, what type of pace line should I be looking for on the front end of the ride? Let's assume that I normally ride 21 mph solo and want to be relatively fresh after 70 miles.

 

[RoarinSonoran]

4mi today, in 36-even. Ran with the music again. Got some good tunes (for me, anyhow) going, but damn some of them are fast! lol I may just throw a shoe in SD, if I don't blow a gasket first. I've decided that (if I live that long) my final kick will be to "Tusk" (followed by "Amazing Grace" as they drag my corpse away from the finish area ).

Eight days to go! Forecast is for 63/60 and cloudy in the AM. Sounds perfect as can be expected for a June marathon.

 

[IvanKaramazov]

I have been increasing my long run distance .5 miles every month

You can safely increase your distance much faster than this. You might look for a training schedule for the half-marathon online. I know Hal Higdon has one, but there are sure to be a bunch of others as well. Like another poster said, you could skip from a 10K to a half in a couple of months or so, easily. Here's HH's novice half schedule. Your long run is currently in line with what he has you doing in Week 5, with the race scheduled for Week 12, so you're only 7 weeks off.

 

[El Floppo]

Been lurking while I've been training for the Assualt on Mt. Mitchell in 2 weeks and 3 days. Some comments and questions regarding cycling...

1. Tried the singlet sans drawers. Not the ticket for me. The boys need a house and don't need to be roaming against the thigh. The jockey briefs in the poly/lycra seem to stay dry and keep chaffing to a min.

2. The ride is on a Monday. I was planning on intense training thru Monday a week out. I have a TT on Wednesday the week before which will be all out for 24 min. I was planning on doing 40 miles with the "B" group at 17 mph on the Saturday before. I've been riding solo at 21 mph so I figured this would be an easy ride. My buddy told me is wasn't and that I need to be doing 20 miles at no more than 13 mph. We're talking riding a bike, not running....how easy do I really need to take it?

3. This ride will be 103 miles with 6500 ft of climbing in the last 25 miles. I've be riding 50-60 mile stints incorporating about 6000-8000 ft of climbing at 15 mph every couple of weeks. The balance of my training has be 40s at 21 mph and hour long interval training where the final average is 20 mph (for me this is just short of yaking). I've also incorporated in 2-3 spin classes a week basically increasing the tension thruout. I started in March and have about 800 miles in the saddle. My focus has been on intensity, not saddle time. My concern has been the climbing at my weight of 205 moreso then the distance. Have I majorly screwed up? How bad am I going to hurt? Going to try for 80 tomorrow on the flat ground of the homeland.

4. Any tips to get me 103 miles down the road and up Mt. Mitchell?

There's not a single person in the whole universe that agrees with you. Seriously. You will have Class A crotch rot if you continue on that path.Have you considered changing your rear cassette for the climb?

Just got the 80 in, 50 of it solo. The last five hurt a little. The "A" group dropped me towards the end of their ride. I don't know who the psycho was that was leading the pack on the flats, but we had a 2-3 mile stretch where the train was rolling at 30-32 mph. Holy #### Batman that was fast.Coldeus, I have the sissy compact crank...you think that will be sufficient? I'd rather not tear the bike down and try something new this late, but am open to it if necessary. Regarding the other subject, I guess I just march to a different beat. The drawers were drier than the chamois...dryness = goodness, wetness = rot.

That ride is beyond anything I've done... so I don't have much for ya. I think I'd spin as much as you could early on- if you pound the flatter section in a big gear and weight out your legs for the climbing in the last 25m, you're going to be in a world of hurt. A rear cassette that goes higher should help too, and it doesn't take much getting used to. I swapped in a 12-27 for IM Lake Placid (112m, lots of hills) instead of my usual 12-25 and I only test rode it once- no problem. Just a guess- definitely will defer to Culdeus on this issue.And you are to think/feel that riding with cotton underwear is going to be dryer or feel better than riding with just the chamois... or you've got some kind of... ahem... issues down there that you haven't told us about. NTTAWT.

Do you guys ride with Chamois creme? I've been using a combo of Assos (mentholated- yum!) and AD diaper creme... has worked very well for me.

 

[culdeus]

Coldeus, what type of pace line should I be looking for on the front end of the ride? Let's assume that I normally ride 21 mph solo and want to be relatively fresh after 70 miles.

Are you riding with any friends or anything? This is something I struggle with because it's tough to convince them to really go 120% at the start of a long ride, but that's what you have to do. The key is to go as fast as you can for as long as you can with as little effort. It's not like you get going and the paceline holds up some sort of (28mph or bust) sign so you take what you can get. And as long as you aren't fighting a headwind virtually any speed is doable. From the start you really have to go all out to the max right from the gun and stay with anyone on an expensive bike once the group gets organized then you'll be barely breaking a sweat. Don't tell them you are sporting underoos under the lycra though. You'll thank me later. If you look at the topo you have to figure out where you might get dropped and plan around that. Halfway through or somewhere around there you'll probably take a break and then you've got to plan around finding ones and twos and threes to work with from the halfway point. If you have a headwind then all bets are off. Headwinds bust up a peloton faster than a rabid dog.You'll be shocked how easy it is to haul much butt plus with the cops out there are no stop signs or lights. Only problem I have is sometimes when in the upper 20s low 30s I am a little too scared to suck off the water bottles. I've taken to using camelbacks for big rides for this reason, but for a big climb you want to be able to throw your water bottles away before you start up for weight savings. (I'm serious, tank yourself up every single oz counts on a big climb and dump those bottles or at least empty them) I don't know what your gearing situation is. I'm sure you can probably tackle it in a 12x23 or whatever no problem. The compact crank is meaningless in this situation as the "compact" part is for the big ring and you won't be in that for 10 seconds on the big climb. #### dude I envy you. This is a big ####### deal to do this ride. Of all the big rides I've done the one thing I'd say is eat the hell out of some gus, power bars, whatever, you need more food than you want to eat. These dudes running 10ks and what not are only out there for an 45 minutes or so and as such don't need to worry about eating during the event. I'd imagine you'll be moving for at least 6 solid hours EAT OR DIE.

 

[culdeus]

I'll say this swapping cassettes is no big deal. It's a $50 expense and you'll go through 2 of them before you go through a chain anyways unless you live somewhere like college station.

12x27 or even 28 would help me sleep better at night.

ETA: 10 speed cassettes look to run in the 70 buck range, 9 are in the 50 range. Can't remember what you have. Shimanos come in 12x25 and 12x27 for big climbing

 

[BassNBrew]

I'll say this swapping cassettes is no big deal. It's a $50 expense and you'll go through 2 of them before you go through a chain anyways unless you live somewhere like college station. 12x27 or even 28 would help me sleep better at night.ETA: 10 speed cassettes look to run in the 70 buck range, 9 are in the 50 range. Can't remember what you have. Shimanos come in 12x25 and 12x27 for big climbing

Crank/BottomBracket FSA CarbonPro Carbon Fiber Compact 50/34T integrated with MEGAEXO External Bearing Bottom Bracket  (Compact Cranks have 95% of a 30spd triple gear range without the extra weight and tuning hassles) Cassette/Chain  Shimano 105 10 Speed 11-25T, Shimano CN5600 105 10spd Chain

Here's what I'm pushing Coldeus.LOL at 6 hrs...anything under 8 and I'll be happy. I climb at 6.5-7 mph. Given the last 27 miles are up hill and there's one big climb around mile 40, that will eat up 4+ hours.Thanks for all the advice, gotta run but I do have some more questions.

 

[El Floppo]

Swam 900 on Friday combo of 25s, 50s, 100s and one 200. Made sure to count my strokes on the 25s which opened and closed the workout- barely hung on at the end to match the count.

Ran 20 minutes at an easy pace... meh... no pain in the knee, so that's good.

more importantly... MY BIKE... sniff- ain't she a peach?

 

[RoarinSonoran]

more importantly... MY BIKE... sniff- ain't she a peach?

Eh, more like a guava.

 

[El Floppo]

I'll say this swapping cassettes is no big deal. It's a $50 expense and you'll go through 2 of them before you go through a chain anyways unless you live somewhere like college station. 12x27 or even 28 would help me sleep better at night.ETA: 10 speed cassettes look to run in the 70 buck range, 9 are in the 50 range. Can't remember what you have. Shimanos come in 12x25 and 12x27 for big climbing

Crank/BottomBracket FSA CarbonPro Carbon Fiber Compact 50/34T integrated with MEGAEXO External Bearing Bottom Bracket  (Compact Cranks have 95% of a 30spd triple gear range without the extra weight and tuning hassles) Cassette/Chain  Shimano 105 10 Speed 11-25T, Shimano CN5600 105 10spd Chain

Here's what I'm pushing Coldeus.LOL at 6 hrs...anything under 8 and I'll be happy. I climb at 6.5-7 mph. Given the last 27 miles are up hill and there's one big climb around mile 40, that will eat up 4+ hours.Thanks for all the advice, gotta run but I do have some more questions.

Incredibly cool reading Culdeus' advice- I've got very little clue about riding, but zippo clue about riding in draft-legal rides/races. I'd again back Culdeus on trying out a 12-27... may not factor in if the hills aren't that steep, but it sounds like they are and 6+ hours in, that extra granny-push might make all the difference.So Culdeus- my thought of spinning early on... not a good idea? Better for him to power his way through the flats as part of a pace-line pushing as big a gear as he can? I'm definitely stuck on the notion of running afterwards, so I'm always trying to save the legs as much as I can...The one thing I can add with a little bit of a clue, that Culdeus already brought up- Nutrition.A race this long- I'd get a race-map out, with elevation noted somehow, and chart out a meal plan directly on it. Try and figure out where you're going to be at what hour, making mental notes of things (after the big downhill halfway through, there's a left turn and long flat straightaway... make sure to eat there- etc). Long flat stretches are obviously great places for getting solids down- gels, bars... I ate a turkey sandwich on the back half of my IM. The hills are probably going to be tough-going for eating anything other than gels, IMO... but then again- I'm used to running afterwards, so maybe it'll work for you? I try and get on a schedule based on 15 minute increments, and make sure I'm meeting my caloric intake every hour, but spread out over those 15min slots. Electrolyte pills every 45, gels every 30, slurp down energy drink every 15 (drinking water continuously) and then solids based on what's left for me calorie-wise and elevation-wise.But again- maybe this works differently riding 25+ in a pack?Sounds like an INCREDIBLE ride... can't wait to hear about it!

 

[culdeus]

I'll say this swapping cassettes is no big deal. It's a $50 expense and you'll go through 2 of them before you go through a chain anyways unless you live somewhere like college station. 12x27 or even 28 would help me sleep better at night.ETA: 10 speed cassettes look to run in the 70 buck range, 9 are in the 50 range. Can't remember what you have. Shimanos come in 12x25 and 12x27 for big climbing

Crank/BottomBracket FSA CarbonPro Carbon Fiber Compact 50/34T integrated with MEGAEXO External Bearing Bottom Bracket  (Compact Cranks have 95% of a 30spd triple gear range without the extra weight and tuning hassles) Cassette/Chain  Shimano 105 10 Speed 11-25T, Shimano CN5600 105 10spd Chain

Here's what I'm pushing Coldeus.LOL at 6 hrs...anything under 8 and I'll be happy. I climb at 6.5-7 mph. Given the last 27 miles are up hill and there's one big climb around mile 40, that will eat up 4+ hours.Thanks for all the advice, gotta run but I do have some more questions.

Jesus, 34x25 should be just fine. Running that out to 27 and you might fall over.

 

[culdeus]

I'll say this swapping cassettes is no big deal. It's a $50 expense and you'll go through 2 of them before you go through a chain anyways unless you live somewhere like college station. 12x27 or even 28 would help me sleep better at night.ETA: 10 speed cassettes look to run in the 70 buck range, 9 are in the 50 range. Can't remember what you have. Shimanos come in 12x25 and 12x27 for big climbing

Crank/BottomBracket FSA CarbonPro Carbon Fiber Compact 50/34T integrated with MEGAEXO External Bearing Bottom Bracket  (Compact Cranks have 95% of a 30spd triple gear range without the extra weight and tuning hassles) Cassette/Chain  Shimano 105 10 Speed 11-25T, Shimano CN5600 105 10spd Chain

Here's what I'm pushing Coldeus.LOL at 6 hrs...anything under 8 and I'll be happy. I climb at 6.5-7 mph. Given the last 27 miles are up hill and there's one big climb around mile 40, that will eat up 4+ hours.Thanks for all the advice, gotta run but I do have some more questions.

Incredibly cool reading Culdeus' advice- I've got very little clue about riding, but zippo clue about riding in draft-legal rides/races. I'd again back Culdeus on trying out a 12-27... may not factor in if the hills aren't that steep, but it sounds like they are and 6+ hours in, that extra granny-push might make all the difference.So Culdeus- my thought of spinning early on... not a good idea? Better for him to power his way through the flats as part of a pace-line pushing as big a gear as he can? I'm definitely stuck on the notion of running afterwards, so I'm always trying to save the legs as much as I can...The one thing I can add with a little bit of a clue, that Culdeus already brought up- Nutrition.A race this long- I'd get a race-map out, with elevation noted somehow, and chart out a meal plan directly on it. Try and figure out where you're going to be at what hour, making mental notes of things (after the big downhill halfway through, there's a left turn and long flat straightaway... make sure to eat there- etc). Long flat stretches are obviously great places for getting solids down- gels, bars... I ate a turkey sandwich on the back half of my IM. The hills are probably going to be tough-going for eating anything other than gels, IMO... but then again- I'm used to running afterwards, so maybe it'll work for you? I try and get on a schedule based on 15 minute increments, and make sure I'm meeting my caloric intake every hour, but spread out over those 15min slots. Electrolyte pills every 45, gels every 30, slurp down energy drink every 15 (drinking water continuously) and then solids based on what's left for me calorie-wise and elevation-wise.But again- maybe this works differently riding 25+ in a pack?Sounds like an INCREDIBLE ride... can't wait to hear about it!

You tri guys kill me. You realize that in a group of just 2 riders you cut your wattage down like 24% 3 is in the 30% range and getting in behind a big group can cut it down to nearly 45%. So the watts you push to go 20 alone will get you 25, 26 easy. In a big ride with lots of people you never ever want to save anything in the first 25 miles. Stay with a pack at ALL costs. You are in poker terms in mega +EV territory. Granted, if you don't have the legs as soon as you hit a hill of any consequence you are dropped, but you can just wait around for the next group as you take it easy up the hill and coast down in a freewheel. Finally at the 50-60 mile mark unless you've got 10000 riders out there the groups will break up. Then things start to suck.

 

[wraith5]

SoldierField 10 mile:

Personal goal = 80 minutes (8/mile)

Actual time = 79 minutes, 59 seconds.

I like to leave myself a little bit of a cushion...

With 4200 runners, the first mile was a cluster, so I ended up with an 8:48

After that, 7/9 were under 8, #4 was 8:00 and #9 was 8:05. Finished with a 7:41 to make the goal.

 

[BassNBrew]

I'll say this swapping cassettes is no big deal. It's a $50 expense and you'll go through 2 of them before you go through a chain anyways unless you live somewhere like college station. 12x27 or even 28 would help me sleep better at night.ETA: 10 speed cassettes look to run in the 70 buck range, 9 are in the 50 range. Can't remember what you have. Shimanos come in 12x25 and 12x27 for big climbing

Crank/BottomBracket FSA CarbonPro Carbon Fiber Compact 50/34T integrated with MEGAEXO External Bearing Bottom Bracket  (Compact Cranks have 95% of a 30spd triple gear range without the extra weight and tuning hassles) Cassette/Chain  Shimano 105 10 Speed 11-25T, Shimano CN5600 105 10spd Chain

Here's what I'm pushing Coldeus.LOL at 6 hrs...anything under 8 and I'll be happy. I climb at 6.5-7 mph. Given the last 27 miles are up hill and there's one big climb around mile 40, that will eat up 4+ hours.Thanks for all the advice, gotta run but I do have some more questions.

Jesus, 34x25 should be just fine. Running that out to 27 and you might fall over.

at that mental image.I was kinda thinking that if I can't push the 25 I probably need to take 5 anyway. Actually I've hit one hill with a 23-25% grade that just zapped me and I damn near fell over anyway.

 

[BassNBrew]

I'll say this swapping cassettes is no big deal. It's a $50 expense and you'll go through 2 of them before you go through a chain anyways unless you live somewhere like college station. 12x27 or even 28 would help me sleep better at night.ETA: 10 speed cassettes look to run in the 70 buck range, 9 are in the 50 range. Can't remember what you have. Shimanos come in 12x25 and 12x27 for big climbing

Crank/BottomBracket FSA CarbonPro Carbon Fiber Compact 50/34T integrated with MEGAEXO External Bearing Bottom Bracket  (Compact Cranks have 95% of a 30spd triple gear range without the extra weight and tuning hassles) Cassette/Chain  Shimano 105 10 Speed 11-25T, Shimano CN5600 105 10spd Chain

Here's what I'm pushing Coldeus.LOL at 6 hrs...anything under 8 and I'll be happy. I climb at 6.5-7 mph. Given the last 27 miles are up hill and there's one big climb around mile 40, that will eat up 4+ hours.Thanks for all the advice, gotta run but I do have some more questions.

Incredibly cool reading Culdeus' advice- I've got very little clue about riding, but zippo clue about riding in draft-legal rides/races. I'd again back Culdeus on trying out a 12-27... may not factor in if the hills aren't that steep, but it sounds like they are and 6+ hours in, that extra granny-push might make all the difference.So Culdeus- my thought of spinning early on... not a good idea? Better for him to power his way through the flats as part of a pace-line pushing as big a gear as he can? I'm definitely stuck on the notion of running afterwards, so I'm always trying to save the legs as much as I can...The one thing I can add with a little bit of a clue, that Culdeus already brought up- Nutrition.A race this long- I'd get a race-map out, with elevation noted somehow, and chart out a meal plan directly on it. Try and figure out where you're going to be at what hour, making mental notes of things (after the big downhill halfway through, there's a left turn and long flat straightaway... make sure to eat there- etc). Long flat stretches are obviously great places for getting solids down- gels, bars... I ate a turkey sandwich on the back half of my IM. The hills are probably going to be tough-going for eating anything other than gels, IMO... but then again- I'm used to running afterwards, so maybe it'll work for you? I try and get on a schedule based on 15 minute increments, and make sure I'm meeting my caloric intake every hour, but spread out over those 15min slots. Electrolyte pills every 45, gels every 30, slurp down energy drink every 15 (drinking water continuously) and then solids based on what's left for me calorie-wise and elevation-wise.But again- maybe this works differently riding 25+ in a pack?Sounds like an INCREDIBLE ride... can't wait to hear about it!

You tri guys kill me. You realize that in a group of just 2 riders you cut your wattage down like 24% 3 is in the 30% range and getting in behind a big group can cut it down to nearly 45%. So the watts you push to go 20 alone will get you 25, 26 easy. In a big ride with lots of people you never ever want to save anything in the first 25 miles. Stay with a pack at ALL costs. You are in poker terms in mega +EV territory. Granted, if you don't have the legs as soon as you hit a hill of any consequence you are dropped, but you can just wait around for the next group as you take it easy up the hill and coast down in a freewheel. Finally at the 50-60 mile mark unless you've got 10000 riders out there the groups will break up. Then things start to suck.

This is exactly what I needed to hear from an experienced cyclist. We'll have 1000+ riders going off at the start. I'll look for second pack to ride with and stay out of the way of the stud dogs that will be posting 5-6 hours times. That second pack will be smoking too.Thoughts on the following training schedule, adjust as you see fit...Sunday, May 27: Get drunk and play on the lake.Monday, May 28: 1 hour speed workoutTuesday, May 29: 1 hour easy tempo ride, 5K runWednesday, May 30: 1 hour spin class, 1 hour fast tempoThursday, May 31: 1 hour speed workoutFriday, June 1: 1 hour spin class, 5K run or 1 hour hill training in mountainsSaturday, June 2: 2-3 hours hill training in mountiansSunday, June 3: 60-80 miles in mountainsMonday, June 4: one hour easy rideTuesday, June 5: OffWednesday, June 6: 12 mile TT at Lowe's Motor SpeedwayThursday, June 7: one hour easy rideFriday, June 8: OffSaturday, June 9: 40 mile group ride at 17 mphSunday, June 10: OffMonday, June 11: Mitchell

 

[RoarinSonoran]

to wraith.

 

[Darrinll40]

SoldierField 10 mile: Personal goal = 80 minutes (8/mile)Actual time = 79 minutes, 59 seconds.I like to leave myself a little bit of a cushion... With 4200 runners, the first mile was a cluster, so I ended up with an 8:48 After that, 7/9 were under 8, #4 was 8:00 and #9 was 8:05. Finished with a 7:41 to make the goal.

WTG, it is always nice to beat your goal time.

 

[gruecd]

SoldierField 10 mile: Personal goal = 80 minutes (8/mile)Actual time = 79 minutes, 59 seconds.I like to leave myself a little bit of a cushion... With 4200 runners, the first mile was a cluster, so I ended up with an 8:48 After that, 7/9 were under 8, #4 was 8:00 and #9 was 8:05. Finished with a 7:41 to make the goal.

Way to go, wraith!!! Looks like the guys (and my sister) will have pretty good weather for Madison. The race starts in about 20 minutes, and right now it's 50 degrees and sunny with a light westerly wind (a far cry from last year's 90-degree scorcher). Looking forward to seeing the race reports a little later.

 

[El Floppo]

SoldierField 10 mile: Personal goal = 80 minutes (8/mile)Actual time = 79 minutes, 59 seconds.I like to leave myself a little bit of a cushion... With 4200 runners, the first mile was a cluster, so I ended up with an 8:48 After that, 7/9 were under 8, #4 was 8:00 and #9 was 8:05. Finished with a 7:41 to make the goal.

Way to go, wraith!!! Looks like the guys (and my sister) will have pretty good weather for Madison. The race starts in about 20 minutes, and right now it's 50 degrees and sunny with a light westerly wind (a far cry from last year's 90-degree scorcher). Looking forward to seeing the race reports a little later.

Nice job wraith!Trying to power through the people who for some reason line up with the 6min/milers and are lucky to go 9s... gives me a nice, warm feeling inside.Mad Marathon and 1/2 ....

 

[RoarinSonoran]

The race starts in about 20 minutes,

Ok, it's been three hours! Where are they??!! :tapsfoot:

ETA: and in case anyone wants to throw this back at me next Sunday, too bad, you'll have to wait quite a while after I finish for a report. :neenerneener: I doubt I'll have a chance to get online before getting home. If I'm still in my ~5hr rut, I should be done by 11:30am PT. Take an hour or so to unwind, get through the finish area (medal, de-chip, food, picture, etc), mooch some food off of TNT , and cheer on some friends and other runners. We'll likely have to already be checked out of the hotel, so I was thinking of heading to the beach for my "ice bath" (water should be cold enough), and I can catch a shower there as well. Should be enough time to get to the Bay Beach Cafe before they stop serving breakfast at 3pm (my wife swears by their french toast, and that should be a great post-race refueling). ~6hr drive home, and that's pushing late in the evening, so don't wait up for me. lol

T-minus 7 days!

ETA2: oh, my medal (for running two of the races in the Rock n' Roll series within the same year) arrived yesterday!

 

[tri-man 47]

Madison marathon

Cliff notes: 3:46 and change. Not a Boston time, but a satisfying experience and a good first marathon for this 51 year old. Aching quads killed my striding over the last 8-10 miles, and that's where I lost a lot of time: 1/2 marathon: ~ 1:45:30, second half: ~ 2:01. Flat Chicago training <> rolling Madison course.

Overall:

20 of 56 in age group

261 of 661 men

304 of 1,029 overall

As gruecd noted, we had a great day. I had a 'stretch' goal of 3:35 as a BQ (8:14/mile), but knew I'd be happy with, well, the above. I decided to start behind the 3:30 pacer (8:01/mile), knowing the first mile was slightly downhill and he would keep it at an 8:00 first mile. (Starter: "These guys are machines at maintaining their pace each mile") We go out at 7:50. Then mile two is 7:50. But I was running real easy - casually talking to guys around me and striding very easy ..almost some short steps. So I stay behind this pacer figuring, meh, what happens, happens. We settle in at 8:00/mile. Running slower would have been almost unnaturally slow at this point.

5 miles: 39:40. 90 seconds ahead of my BQ pace, but feeling relaxed. Got talking to another guy around miles 8-9, but noticing my breathing is a bit labored, so I decide to back off. But I reach 10 miles: 1:20. Two minutes ahead of pace. We hit two hard hills, but then two miles of trails. I find a nice rhythm again. 15 miles: 2:01. Still two minutes ahead of pace. But the next 3-4 miles start grading up, and my quads start hurting around mile 17. I reach 20 miles at 2:44, giving up the earlier time. I knew I'd need to stay at 8:30/mile to achieve BQ, and the next mile was around 8:45 and the quads weren't feeling better. I knew I had no stride left, so game over. I wasn't at all depressed, and my spirit was still very positive. People started passing me, but that didn't bother me. Basically - the quads weren't ready for this terrain, so I had an "equipment" failure. I ended up shuffling along at 10 min/miles.

Everything was fine - no other problems, I took gels and fluids well, and I ran it all (except some 2 to 10 second water station walks). Again, my mind was fine throughout the race. It was just them quads. I didn't need many mental tricks to keep things going. I used my mantra a fair amount (*), and used a Christian contemporary tune in my mind for a bit. Otherwise, the race took care of itself.

Other comments:

- It was great to meet Schmegma and his BIL. I won't steal Schmegma's thunder, but I'm real proud of his effort.

- During Saturday check-in, I see a late 30-ish couple with their three kids (ages 7-11?). Mom was running in one of the events ...and she was hawt. Nicely endowed, incredibly flat tummy and a tight butt. Wow. But no pics.

- Also at check-in, I stop at the pacer's table to get a sense of how they run their race (steady? pick up some early time?). The woman starts grilling me about my training and such, and is about ready to suggest I run with the 3:50 group. I try to explain my best case goal of 3:35. She asks about my high weekly mileage, and I say I peaked at 50 miles/week.

Her: "I'd like to see it at 60. And besides, you can make up the time in the final miles."

Me: (Mentally, :finger:)

- Race finish: I just couldn't move the pace due to the quads. But as I turn the final corner for the last 150 yards or so, I remember my BIL's challenge to pass someone at the end. So being kind of ticked about the quad, I decide "nuts to this" and start driving it. A young gal next to me picks it up and tries to move past me. Not today, honey. I go into overdrive and sprint it real strong. We both pass two guys and I beat her to the finish. :shallowvictory:

- Overall lesson learned: This was a good rookie effort, but I need to fine-tune the training, since most courses have similar terrain.

Mantra: Exhale Out, Exhale Out, Rythmic Swing, Rhythmic Swing, Lean it Forward, Lean it Forward,

Stride, Stride, Stride (pause)

 

[RoarinSonoran]

Good job Tri! :finger: on the 3:46 cuz it would easily beat me by an hour, but good for you!

Take care of those quads tonight, otherwise you'll feel them for a few days.

 

[Schmegma]

Mad Marathon and 1/2 ....

It was great to meet Schmegma and his BIL. I won't steal Schmegma's thunder, but I'm real proud of his effort.

Sorry for making you wait. My entire family was in town either to run or to watch, so I've been busy filling ice packs, passing around my finisher's medal, thanking the neighbors for the "Congratulations" sign on the garage door when I got home, etc.First things first, tri-man is one TALL DRINK OF WATER! I got to see him finish, and he has much to be proud of. Congratulations, tri-man!

I set out with a goal of 2:30 for the half marathon. The first two miles were perfect, then I started feeling some pain in my right knee. It subsided after about a mile, and I ran the first 7 miles in 71 minutes, way better than I ever expected. I saw my parents at 6.5 miles and told them I might be able to finish in 2:10-2:15!

Mile 8 is when I entered the depths of knee pain hell, and my pace for that mile dropped to 11:25 with a significant amount of walking. I ran the last 6.1 miles in approximately 68 minutes, in pain the entire time, and finished in 2:18:46.

My pains today: right knee, right hip (new), left calf (new), and a huge blood blister on the tip of the toe next to my right big toe (no pain, but something new).

Not that anyone cares, but I should also mention that my sister, whose goal was 2:15, finished in 2:08, and my BIL, whose goal for the full marathon was 5:00, finished in 4:17! They got me into running last June, and I'm extremely proud of them.

Now I just need to figure out how to get up and down the steps. My wife suggested laying a blanket down and just sliding, which works great, but now I am stuck downstairs...

 

[RoarinSonoran]

Good job, Schmegma and sis/bil! As I posted to Tri, take care of those aches! Ice, ice bath, stretching, etc. I know you'll be tempted to lay on the couch for the rest of the night, do try and keep moving around. Otherwise you might find yourself unable to get up after a couple hours on the couch. lol

 

[tri-man 47]

SoldierField 10 mile: Personal goal = 80 minutes (8/mile)Actual time = 79 minutes, 59 seconds. Finished with a 7:41 to make the goal.

:jealous:Great job, wraith! Way to nail your time.

 

[Poppa]

Madison marathon

Cliff notes: 3:46 and change. Not a Boston time, but a satisfying experience and a good first marathon for this 51 year old. Aching quads killed my striding over the last 8-10 miles, and that's where I lost a lot of time: 1/2 marathon: ~ 1:45:30, second half: ~ 2:01. Flat Chicago training <> rolling Madison course.

Overall:

20 of 56 in age group

261 of 661 men

304 of 1,029 overall

As gruecd noted, we had a great day. I had a 'stretch' goal of 3:35 as a BQ (8:14/mile), but knew I'd be happy with, well, the above. I decided to start behind the 3:30 pacer (8:01/mile), knowing the first mile was slightly downhill and he would keep it at an 8:00 first mile. (Starter: "These guys are machines at maintaining their pace each mile") We go out at 7:50. Then mile two is 7:50. But I was running real easy - casually talking to guys around me and striding very easy ..almost some short steps. So I stay behind this pacer figuring, meh, what happens, happens. We settle in at 8:00/mile. Running slower would have been almost unnaturally slow at this point.

5 miles: 39:40. 90 seconds ahead of my BQ pace, but feeling relaxed. Got talking to another guy around miles 8-9, but noticing my breathing is a bit labored, so I decide to back off. But I reach 10 miles: 1:20. Two minutes ahead of pace. We hit two hard hills, but then two miles of trails. I find a nice rhythm again. 15 miles: 2:01. Still two minutes ahead of pace. But the next 3-4 miles start grading up, and my quads start hurting around mile 17. I reach 20 miles at 2:44, giving up the earlier time. I knew I'd need to stay at 8:30/mile to achieve BQ, and the next mile was around 8:45 and the quads weren't feeling better. I knew I had no stride left, so game over. I wasn't at all depressed, and my spirit was still very positive. People started passing me, but that didn't bother me. Basically - the quads weren't ready for this terrain, so I had an "equipment" failure. I ended up shuffling along at 10 min/miles.

Everything was fine - no other problems, I took gels and fluids well, and I ran it all (except some 2 to 10 second water station walks). Again, my mind was fine throughout the race. It was just them quads. I didn't need many mental tricks to keep things going. I used my mantra a fair amount (*), and used a Christian contemporary tune in my mind for a bit. Otherwise, the race took care of itself.

Other comments:

- It was great to meet Schmegma and his BIL. I won't steal Schmegma's thunder, but I'm real proud of his effort.

- During Saturday check-in, I see a late 30-ish couple with their three kids (ages 7-11?). Mom was running in one of the events ...and she was hawt. Nicely endowed, incredibly flat tummy and a tight butt. Wow. But no pics.

- Also at check-in, I stop at the pacer's table to get a sense of how they run their race (steady? pick up some early time?). The woman starts grilling me about my training and such, and is about ready to suggest I run with the 3:50 group. I try to explain my best case goal of 3:35. She asks about my high weekly mileage, and I say I peaked at 50 miles/week.

Her: "I'd like to see it at 60. And besides, you can make up the time in the final miles."

Me: (Mentally, :finger:)

- Race finish: I just couldn't move the pace due to the quads. But as I turn the final corner for the last 150 yards or so, I remember my BIL's challenge to pass someone at the end. So being kind of ticked about the quad, I decide "nuts to this" and start driving it. A young gal next to me picks it up and tries to move past me. Not today, honey. I go into overdrive and sprint it real strong. We both pass two guys and I beat her to the finish. :shallowvictory:

- Overall lesson learned: This was a good rookie effort, but I need to fine-tune the training, since most courses have similar terrain.

Mantra: Exhale Out, Exhale Out, Rythmic Swing, Rhythmic Swing, Lean it Forward, Lean it Forward,

Stride, Stride, Stride (pause)

Moooooooost Excellent!! Congratulations!

Something else to consider, as you play the race over and over in your mind in the days to come -

We both pass two guys and I beat her to the finish. :shallowvictory:

Run with the 2 guys...and finish together...even let them through the chute 1st. Orrrrr...finish together with the girl...encouraging each other...let her go through the chute 1st...and make a race memory 'friend' for life! No :shallowvictory: for you! Let someone else have it if they must...but you be ever the good winner -

Again - congratulations!

 

[Poppa]

Now I just need to figure out how to get up and down the steps. My wife suggested laying a blanket down and just sliding, which works great, but now I am stuck downstairs...

Excellent run, Schmegma!! You deserve every bit of pain reward that you've earned! That knee pain gotta be a little disconcerting though...

 

[El Floppo]

Tri and Shmeg!

Tri- what a fantastic finishing time! Seriously- that's about my goal if I can get myself healthy for NYC- 3:45 (and you've got a bunch of years on me)- but I'll be happy to go sub-4:00 and beat my miserable walk-about of a marathon at IM Lake Placid (4:30). But really... I just want to be healthy enough to run the damn thing. But enough about me ....

I'm just really impressed with the whole race you put on- from the training to the finish... .. I'll agree with gruecd about "racing" the other people in to the finish line (I like to let people get their finish-line photos solo, and will hang back a bit)- but screw it... after 26.2 miles and fighting through quad-pain- incredible you could pick it up like that to finish.

Shmeg... Congrats, gb! Battling through that knee pain and finishing strong the way you did ... inspiring stuff!

 

[Darrinll40]

Tri-man and Schmegma, that is great. I have been told many times that I am an inspiration, but everyone posting in this thread inspires me every day. Great job both of you, I hope I can do as well one day.

 

[Darrinll40]

I wasn't kidding when I said that you all inspired me. In the world where you either crap, or get off the pot, I decided to crap. Maybe that is not the best term, but I just signed up for the Jacksonville Bank Half Marathon.

http://www.1stplacesports.com/jm.htm

It is not until December, but I want a lot of time to train.

I am sure I will have many questions over the next 6 months, and here is the first one.

Should I continue to run the 5k and 10k races while training.? I pretty much committed to the July 1 10k, but there are 3 or 4 others in September and October.

I am going to start mapping out my long runs, so that I am running at least 10 miles toward the end.

Map of Jax half marathon.

http://www.usatf.org/routes/view.asp?rID=518

 

[gruecd]

Madison marathon

Cliff notes: 3:46 and change. Not a Boston time, but a satisfying experience and a good first marathon for this 51 year old. Aching quads killed my striding over the last 8-10 miles, and that's where I lost a lot of time: 1/2 marathon: ~ 1:45:30, second half: ~ 2:01. Flat Chicago training <> rolling Madison course.

Overall:

20 of 56 in age group

261 of 661 men

304 of 1,029 overall

As gruecd noted, we had a great day. I had a 'stretch' goal of 3:35 as a BQ (8:14/mile), but knew I'd be happy with, well, the above. I decided to start behind the 3:30 pacer (8:01/mile), knowing the first mile was slightly downhill and he would keep it at an 8:00 first mile. (Starter: "These guys are machines at maintaining their pace each mile") We go out at 7:50. Then mile two is 7:50. But I was running real easy - casually talking to guys around me and striding very easy ..almost some short steps. So I stay behind this pacer figuring, meh, what happens, happens. We settle in at 8:00/mile. Running slower would have been almost unnaturally slow at this point.

5 miles: 39:40. 90 seconds ahead of my BQ pace, but feeling relaxed. Got talking to another guy around miles 8-9, but noticing my breathing is a bit labored, so I decide to back off. But I reach 10 miles: 1:20. Two minutes ahead of pace. We hit two hard hills, but then two miles of trails. I find a nice rhythm again. 15 miles: 2:01. Still two minutes ahead of pace. But the next 3-4 miles start grading up, and my quads start hurting around mile 17. I reach 20 miles at 2:44, giving up the earlier time. I knew I'd need to stay at 8:30/mile to achieve BQ, and the next mile was around 8:45 and the quads weren't feeling better. I knew I had no stride left, so game over. I wasn't at all depressed, and my spirit was still very positive. People started passing me, but that didn't bother me. Basically - the quads weren't ready for this terrain, so I had an "equipment" failure. I ended up shuffling along at 10 min/miles.

Everything was fine - no other problems, I took gels and fluids well, and I ran it all (except some 2 to 10 second water station walks). Again, my mind was fine throughout the race. It was just them quads. I didn't need many mental tricks to keep things going. I used my mantra a fair amount (*), and used a Christian contemporary tune in my mind for a bit. Otherwise, the race took care of itself.

Other comments:

- It was great to meet Schmegma and his BIL. I won't steal Schmegma's thunder, but I'm real proud of his effort.

- During Saturday check-in, I see a late 30-ish couple with their three kids (ages 7-11?). Mom was running in one of the events ...and she was hawt. Nicely endowed, incredibly flat tummy and a tight butt. Wow. But no pics.

- Also at check-in, I stop at the pacer's table to get a sense of how they run their race (steady? pick up some early time?). The woman starts grilling me about my training and such, and is about ready to suggest I run with the 3:50 group. I try to explain my best case goal of 3:35. She asks about my high weekly mileage, and I say I peaked at 50 miles/week.

Her: "I'd like to see it at 60. And besides, you can make up the time in the final miles."

Me: (Mentally, :finger:)

- Race finish: I just couldn't move the pace due to the quads. But as I turn the final corner for the last 150 yards or so, I remember my BIL's challenge to pass someone at the end. So being kind of ticked about the quad, I decide "nuts to this" and start driving it. A young gal next to me picks it up and tries to move past me. Not today, honey. I go into overdrive and sprint it real strong. We both pass two guys and I beat her to the finish. :shallowvictory:

- Overall lesson learned: This was a good rookie effort, but I need to fine-tune the training, since most courses have similar terrain.

Mantra: Exhale Out, Exhale Out, Rythmic Swing, Rhythmic Swing, Lean it Forward, Lean it Forward,

Stride, Stride, Stride (pause)

Way to go, tri-man! Your time was very close to what I ran in my first marathon (3:43). I spent all day yesterday packing, so believe me when I say that I wish I could've been there.The one thing that jumped out at me is when you said that running slower earlier in the race would've been "almost unnaturally slow" at that point. Believe me, that's how it's supposed to feel. You just finished your taper, so your legs are fresh and ready to go, but you've got to resist the temptation to go out too fast. That's part of the reason why your quads started hurting; you "activated the launch sequence" and started the build-up of lactic acid way too early in the race. If you read Pete Pfitzinger's article in the new issue of "Running Times," he writes, "The marathon has been mastered when the second half is within three minutes of the first half." My race this past weekend was the first time I've ever done that (1:34:09/1:35:51), because in the past I'd always go out too fast, and then I'd hit the wall later in the race.

Again, congrats on a great race and to the start of a fantastic marathoning career!!!!!

 

[gruecd]

Mad Marathon and 1/2 ....

It was great to meet Schmegma and his BIL. I won't steal Schmegma's thunder, but I'm real proud of his effort.

Sorry for making you wait. My entire family was in town either to run or to watch, so I've been busy filling ice packs, passing around my finisher's medal, thanking the neighbors for the "Congratulations" sign on the garage door when I got home, etc.First things first, tri-man is one TALL DRINK OF WATER! I got to see him finish, and he has much to be proud of. Congratulations, tri-man!

I set out with a goal of 2:30 for the half marathon. The first two miles were perfect, then I started feeling some pain in my right knee. It subsided after about a mile, and I ran the first 7 miles in 71 minutes, way better than I ever expected. I saw my parents at 6.5 miles and told them I might be able to finish in 2:10-2:15!

Mile 8 is when I entered the depths of knee pain hell, and my pace for that mile dropped to 11:25 with a significant amount of walking. I ran the last 6.1 miles in approximately 68 minutes, in pain the entire time, and finished in 2:18:46.

My pains today: right knee, right hip (new), left calf (new), and a huge blood blister on the tip of the toe next to my right big toe (no pain, but something new).

Not that anyone cares, but I should also mention that my sister, whose goal was 2:15, finished in 2:08, and my BIL, whose goal for the full marathon was 5:00, finished in 4:17! They got me into running last June, and I'm extremely proud of them.

Now I just need to figure out how to get up and down the steps. My wife suggested laying a blanket down and just sliding, which works great, but now I am stuck downstairs...

Way to go, Schmegma! Now rest those sore muscles and take a week or two off. You earned it!

 

[El Floppo]

Again, congrats on a great race and to the start of a fantastic marathoning career!!!!!

And IM career... right? Hit the bike again- 25 miles, with focus on 2x6 mile loops in CP. Negative split the loops again, and took a minute off each one, without trying and having a little bit tired legs. The bike's starting to feel better after my sessions on the trainer and getting this second time. Culdeus and BassnBrews' biking conversation reminded me that this bike has a heftier chain-ring combo (44-54... I've got to check the bigger one) which is why the smaller gears are feeling more difficult to me.Rode home on the Hudson River bike path, past all the fleet week boats- very cool.

 

[culdeus]

Again, congrats on a great race and to the start of a fantastic marathoning career!!!!!

And IM career... right? Hit the bike again- 25 miles, with focus on 2x6 mile loops in CP. Negative split the loops again, and took a minute off each one, without trying and having a little bit tired legs. The bike's starting to feel better after my sessions on the trainer and getting this second time. Culdeus and BassnBrews' biking conversation reminded me that this bike has a heftier chain-ring combo (44-54... I've got to check the bigger one) which is why the smaller gears are feeling more difficult to me.Rode home on the Hudson River bike path, past all the fleet week boats- very cool.

bigger ring combos are standard operating procedure for TT bikes. Insinuation being that you will be on a mostly flat course.

 

[tri-man 47]

Thanks for the comments and advice, guys. You surprise me a bit with your comments about the finish, NTTAWWT. I talked to the gal right after the finish - it was her first marathon, too - and she was totally cool with things ...no hint of one-upmanship. It was pretty simple in that we both decided to race to the finish, which made it a good, final challenge. Age before beauty, right? The other two guys were staying at their slower race pace. Their choice. I'm not above stepping back to let someone have their moment (did it years ago after helping a blind runner finish his race, for example), but this just wasn't such a moment.

gruecd, I hear ya about the pacing. Like I said - rookie effort. I'm interested in doing more marathons! It struck me during the race that the pacer lady was, gulp, right. I think if the Boston time wasn't hanging out there I'd have been more likely to start by the 3:40 pack and show some self-control (well, maybe). Hard to gauge since Boston clouded my thinking. So live and learn.

Floppo, yeah, I'm still thinking about an IM. I'll decide after the 1/2-IM in August. But first I've got to heal these sore quads (ice bath helped some), and a sore right heel.

And Darrin, good for you with the 1/2-marathon commitment! Keep up with the other races (consider them hard training runs). You've got plenty of time to prepare.

 

[RoarinSonoran]

I wasn't kidding when I said that you all inspired me. In the world where you either crap, or get off the pot, I decided to crap. Maybe that is not the best term, but I just signed up for the Jacksonville Bank Half Marathon.

http://www.1stplacesports.com/jm.htm

It is not until December, but I want a lot of time to train.

I am sure I will have many questions over the next 6 months, and here is the first one.

Should I continue to run the 5k and 10k races while training.? I pretty much committed to the July 1 10k, but there are 3 or 4 others in September and October.

I am going to start mapping out my long runs, so that I am running at least 10 miles toward the end.

Welcome to the Dark Side! Certainly, continue to run the 5/10k's. It'll give you practice of running in a crowd, and also a change of scenery from your usual training.

 

[Dash]

Awesome runs guys! Serious inspiration.Spent the weekend in Oak Ridge watching my wife row (they placed 7th in the DIII NCAA finals, ending on a high note winning the Petite Final). Beautiful country in TN, but horrible air quality. No running FRI due to unforeseen circumstances. Sat became my recovery run which turned into a 25 minute warm up and stretch. Sunday I put in an hour on the spin bike maintaining constant exertion/heart rate between 143-153, throwing in the occasional higher tension. Today I put in another hour at a higher work rate keeping the heart rate between 163 and 173 until the last 10 minutes when I bumped it closer to 183. Can't wait to get a bike and be out on the road. I'm hoping to get over to the shop today (if they're open) or tomorrow after work.

Road solo anything over 22 is hammering. Seeing 19 average solo for decent wind and hills is pretty solid. If you can knock down 20 miles in a solid hour then you are pretty much ready to do Cat 5 if you are so inclined. 22 in an hour and you are Cat 4 level more or less. Pros are in the 26/27 range.

Scribbling in my little book of notes. Once 100 mile goal is accomplished, shoot for 20-22 mph.

 

[Darrinll40]

I edited the last post but it was on the previous page.

Here is the link to the race map.

http://www.usatf.org/routes/view.asp?rID=518

It seems remarkably flat.

 

[El Floppo]

I edited the last post but it was on the previous page.

Here is the link to the race map.

http://www.usatf.org/routes/view.asp?rID=518

It seems remarkably flat.

out & back, all flat, roads

Description: Beautiful course through Southside of Jacksonville. Very Shady with paved trails most of the way.

Out and backs are cool to race- you get to see the race leaders actually racing on their "back" section, instead of the usual hanging out, showered and changed and routing people on (or not). Sounds like a great course- shady, flat=

 

[culdeus]

RIP Gstrot?

 

[tri-man 47]

RIP Gstrot?

He races next weekend. If more people put their race schedule in their sigs we could keep up on all of this ...

 

[Dash]

Bike guys: though my goal this year is a 100 mile ride, I'm guessing that by this time next year, assuming I have time to train, I'll be preparing or done with my first race. Do you think I should buy a used, aggressive race-set up 9 speed for $1000 or go new for ~$1200-1400 and get an aluminum frame, carbon front fork, Shimano 105, less aggressive position? I ask because I spoke with the guy who did the maintenance on the used bike. I know and trust him and he seemed to be kindly trying to tell me not to go used and to start out with the less aggressive bike. I'm guessing he doesn't want me to get burnt out by the uncomfortable position. I'm inclined to go new and more comfortable, but don't want to break the budget.

Also, what sort of necessary extra costs will I run into (bike lock, speedometer, patch kits, etc.)?

 

[pigskinliquors]

I think Pigskin does about 22mph.

You've never been to college station, tx then I take it.

I'll say this swapping cassettes is no big deal. It's a $50 expense and you'll go through 2 of them before you go through a chain anyways unless you live somewhere like college station.

I represent those remarks! It is a challenge to find hills down here, as a 7% grade seems steep. As a TT rider, flat = good for me though. I'm only 1 year into riding on a road bike, so I will certainly seek more challenging rides as I get more proficient, but for right now, I'm content just eating up the road as fast as I can. For those asking the difference between a MTB and a Road bike: I have an old (1992) Fila (like the shoes!) Mt. bike (w/ hybrid tires) that I average approximately 3.5 MPH slower on, than my road bike. The major difference in speed is downhills or downwind, where my road bike offers a huge advantage.