Ran a 10k in June (10 Viewers)

[GStrot]

GStrot... CONGRATS!!!!!!!Everybody has said it already- but you've got ZIPPO to be ashamed/worried/embarassed about. When you started this thread, I'm sure you never would have guessed you'd be upset with yourself over your time- not just finishing- a 10k.You did learn a valuable lesson though- and I've brought this up in regards to one of the reasons I like Out-and-Back workouts- even if you're training with friends who are the usually same pace as you, at the end of the day, you've got to run your own race. Because you and the wife probably hadn't discussed it clearly ahead of time, you were forced to do the absolutely right thing here- and run with your wife. it's a selfless and tremendous quality to put aside your own hopes for the race and help your wife, who may have really struggled if you had left her on her own. And you both will always have this race as something you did completely together- and definitely the brownie points won't go stale for a long time!So now you know that next race you charge on your own: friend, wife, family- makes no difference; it's not about finishing for you any more- it's about pushing yourself.I'm Incredibly proud of your accomplishments this weekend- and this whole thread. You've been diligent, inspiring and amazingly supportive of the rest of us. and

Very Congrats GStrot! Just remember where you started out and how far you have come. After your race you posted that you ran a 10k and it was super easy. That is a HUGE accomplishment. You will destroy the hour mark in your next race!!!

You are 100% right. My post sounded a bit whiney now that I reread it.Thanks for the support everyone.Anyone have a good training program for increasing my speed?Thinking of 4 days a week - 1 long run, 1 speed day with intervals or fartleks, 1 day where I run for half an hour and see how far I can get (an out and back where I stop after 15 minutes and come back) and 1 day where it is a shorter run as a recovery run from the long run and before the speed day.Sunday - long runMonday - offTuesday - short runWednesday - weight trainingThursday - speed trainingFriday - offSaturday - short run

 

[GStrot]

GStrot – Could not be prouder of you – not only did you finish the distance, but you did it by your wife’s side, sacrificing the time you justly deserved. It takes an athlete to finish 10k, but it takes a man to set aside his goals for someone else. Congratulations! When you pick a Chicago race, let me know (there are a lot to choose from!!) – I’ll try to run it as well if I can. By the way: I didn’t realize you’re from PR. I was married at St. Paul of the Cross. Just had lunch at Moretti’s on Memorial Day… great area.

Thanks. I will let you know what races I pick and we can see if we can meet up. Don't be insulted if I don't want to run with you in the race. I have been in Park Ridge close to my whole life although I went to Mary, Seat of Wisdom. I sometimes run out very close to Moretti's. Small f'n world. Let me know next time you are planning on being in the area.

 

[GStrot]

Just started running again yesterday. Time to start getting in shape for Football officiating and a duathlon(5k, 25k, 5k) in the fall.2 miles 17:54 after a short weight work session.Today is 7 mile bike with trailer to pick up my daughter from daycare. And 9pm basketball.Tomorrow a 6pm bike ride with a group from the LBS.Also started up the South Beach Diet after returning from a week at Disney. Neep to drop 10 pounds and get the cholesterol under control.

Good luck. Pretty cool to be able to incorporate picking up your kids with your training.

 

[GStrot]

the training plan from here

That is pretty cool. I wonder if you should put in your target time instead of your actual time (or in my case my projected actual time ) for training.

 

[GStrot]

GStrot, don't beat yourself up! In the big picture, you did the right thing ...and I sure hope your wife appreciates it!!! And hey, listen to yourself talk -- instead of being pleased with finishing a 10K, you're ticked that you couldn't push the pace. Go back and read post #1, and then read your race post!

A great, fun race: The Park Forest Scenic 10 on Labor Day morning. It's a 10 mile race, with most of the first half through a forest preserve, and then the latter half through a community with excellent neighborhood support - it's like their Labor Day parade. Entering/exiting the forest preserve you pass a string quartet, dressed in black, and then you have various musicians and cheerleaders and other stuff throughout the course. It's in the far south suburbs.

Culdeus, thanks for the comments.

I really need to reread that first post. Thanks for even more perspective.

Unfortunately, I am out of town Labor Day weekend. That sounds like fun.

That was something I forgot to mention in my first post - the race was through neighborhoods and there were a lot of people who put their sprinklers out so they were spraying the runners (who wanted it). There were lots of young families sitting out and cheering people on. It was really neat. The finish was a bit anticlimactic but still pretty cool as they had a recording of the band with the Notre Dame fight song (darren, wraith and Ivan> hi) and crowd noises so as you ran through the tunnel it was pretty cool and so was being out on the field. My friend had his name announced as he crossed the finish line (which, despite his state, he heard). So, a very good experience.

First, congrats on your first race. I missed a lot of the thread but you raced in South Bend? I'm curious about the course they had you guys run. Was the hill by St. Joe's high thrown into the mix?

Despite living there for 4 years, I was not as familiar with the area as it was mostly residential and unless it had a bar, I didn't visit there. About 90% of the race was down by the river area including along the bike path by the East Race. The start was at the Hall of Fame and the finish was at Notre Dame.Here is the map.

It was interesting to see all the really nice homes being built on ND Ave and Eddy Street south of campus by ND apartments as builders are front running the development of that area. You from South Bend?

Ran Track and XC at ND so I know the streets all too well. Looks like they sent you on a pretty nice path. Down by the River is nice and a that's a great way to finish. Good to hear they are putting some nice places on Eddy. Did some runs on Eddy and the neighboring streets back in the day that had us with the boarded up houses and

The river was nice but a bit kind of stinky to run by. I knew some people that lived on or near Eddy senior year about 15 years ago and that was not their smartest decision. One time, a guy jumped in my car and had me drive him to his crack dealer's van then he proceeded to smoke crack in my car. That was fun.

 

[Giant Wooden Badger]

Don't sweat it, Strot. I ran an off-road 10k last year with a good friend - who's a much better runner than I - and ended up pushing myself too hard early trying to keep up. Ended up cramping up pretty bad and couldn't shake it for most of the race. Finished right around your time, maybe 5 minutes better.

At least you didn't bonk like I did. And you kept the missus happy. Nice job.

 

[GStrot]

Don't sweat it, Strot. I ran an off-road 10k last year with a good friend - who's a much better runner than I - and ended up pushing myself too hard early trying to keep up. Ended up cramping up pretty bad and couldn't shake it for most of the race. Finished right around your time, maybe 5 minutes better.At least you didn't bonk like I did. And you kept the missus happy. Nice job.

Thanks. Did your friend ditch you? off road 10k sounds more impressive. Nice job in finishing.

 

[Giant Wooden Badger]

Don't sweat it, Strot. I ran an off-road 10k last year with a good friend - who's a much better runner than I - and ended up pushing myself too hard early trying to keep up. Ended up cramping up pretty bad and couldn't shake it for most of the race. Finished right around your time, maybe 5 minutes better.At least you didn't bonk like I did. And you kept the missus happy. Nice job.

Thanks. Did your friend ditch you? off road 10k sounds more impressive. Nice job in finishing.

Yeah, I told him to. He and his brother had a sidebet on finish time so I didn't expect him to stick around. Off road was tough. I had never run off road before - in a race or in general - and it was tougher than I expected. There were also some bottlenecks that didn't help my time much - spots where people bunched up trying to cross the river and climb ladders and such. Pissed me off when I was trying to make up ground.

 

[Darrinll40]

I have been doing a little research into post run diet and one of runnersworld.com suggestions was to have a high car drink after running. I found one called Sustagen, but the ad suggest drinking it before running. Do any of you have knowledge of this? If so, do you know any brands?

Thanks

 

[Darrinll40]

I have been doing a little research into post run diet and one of runnersworld.com suggestions was to have a high car drink after running. I found one called Sustagen, but the ad suggest drinking it before running. Do any of you have knowledge of this? If so, do you know any brands?

Thanks

Reading on I see that the ad suggest drinking it immediately after running as well as before.

After a heavy training session, sometimes it becomes difficult to think about what to

eat. Sometimes you lose your appetite and need a quick fix – how often do you raid

the candy bar? However, if you do not eat properly for recovery, you will continue to

feel tired. Sports Dietitians prescribe recovery plans, which feature SUSTAGEN

SPORT in order to meet all 3 goals for recovery.

The three nutrition goals essential for recovery are

Restoration of muscle & liver glycogen stores so that you can train effectively later

that day or the next day (refueling)

Replacement of fluid & electrolytes that are lost in sweat (hydration)

Regeneration, repair & adaptation processes following the catabolic stress &

damage caused by the exercise (repair).

FYI - The advertisement

 

[Darrinll40]

I have been doing a little research into post run diet and one of runnersworld.com suggestions was to have a high car drink after running. I found one called Sustagen, but the ad suggest drinking it before running. Do any of you have knowledge of this? If so, do you know any brands?

Thanks

Reading on I see that the ad suggest drinking it immediately after running as well as before.

After a heavy training session, sometimes it becomes difficult to think about what to

eat. Sometimes you lose your appetite and need a quick fix – how often do you raid

the candy bar? However, if you do not eat properly for recovery, you will continue to

feel tired. Sports Dietitians prescribe recovery plans, which feature SUSTAGEN

SPORT in order to meet all 3 goals for recovery.

The three nutrition goals essential for recovery are

Restoration of muscle & liver glycogen stores so that you can train effectively later

that day or the next day (refueling)

Replacement of fluid & electrolytes that are lost in sweat (hydration)

Regeneration, repair & adaptation processes following the catabolic stress &

damage caused by the exercise (repair).

FYI - The advertisement

Damn, I went and learned something new today. Orange Juice is high in carbs. At least I know where to buy that.

 

[Dash]

I have been doing a little research into post run diet and one of runnersworld.com suggestions was to have a high car drink after running. I found one called Sustagen, but the ad suggest drinking it before running. Do any of you have knowledge of this? If so, do you know any brands?

Thanks

Reading on I see that the ad suggest drinking it immediately after running as well as before.

After a heavy training session, sometimes it becomes difficult to think about what to

eat. Sometimes you lose your appetite and need a quick fix – how often do you raid

the candy bar? However, if you do not eat properly for recovery, you will continue to

feel tired. Sports Dietitians prescribe recovery plans, which feature SUSTAGEN

SPORT in order to meet all 3 goals for recovery.

The three nutrition goals essential for recovery are

Restoration of muscle & liver glycogen stores so that you can train effectively later

that day or the next day (refueling)

Replacement of fluid & electrolytes that are lost in sweat (hydration)

Regeneration, repair & adaptation processes following the catabolic stress &

damage caused by the exercise (repair).

FYI - The advertisement

Damn, I went and learned something new today. Orange Juice is high in carbs. At least I know where to buy that.

Some folks say that OJ raises PH and that's not a good thing. I don't know the validity of that though I do use OJ as a pre workout drink (45-60 min before the effort) so I get carbs and potassium. My current favorite post-workout drink is skim chocolate milk. Has carbs and protein and is much cheaper than the "supplements."

 

[tri-man 47]

I've always liked Accelerade for my long workouts, and have also now added Endurox for pre/post workouts. I haven't been using Endurox long enough to comment specifically on its effects, but I know some others here use it too.

Here's their website.

 

[pigskinliquors]

My current favorite post-workout drink is skim chocolate milk. Has carbs and protein and is much cheaper than the "supplements."

After long/hard workouts I also add a scoop (or 2) of whey protein. Though with my recent injuries, I'm not too sure I'd try to follow what I do .

 

[El Floppo]

I've always liked Accelerade for my long workouts, and have also now added Endurox for pre/post workouts. I haven't been using Endurox long enough to comment specifically on its effects, but I know some others here use it too.

Here's their website.

I use roughly the same combo for the longer workouts. The balance of carbrotein is supposed to aid in your muscles' recovery... ... I knew more about it when I was doing more. And honestly- I don't know how much of a difference it made.

 

[El Floppo]

Another PT/ART session today... gotta say- it's kicking my ###.

I've lost whatever strength I had, especially where I'm normally weakest- joints, hip flexors. My PT buddy has been getting me to strenghten those places, but it's like starting in square one. Oh well... as with the workouts- gotta start somewhere, and hopefully the work I'm doing with him (and at home) will keep me healthier down the road.

Oh! I got the Yoga tape today (that was your recommendation, Pigskin? Thanks!)- so I'll add that in to my routine too.

 

[wilked]

Gstrot, read your recap...why don't you just run 10K on your own to prove to yourself that you can do it in under an hour?

 

[El Floppo]

Another 2 (x6m) loop Central Park ride, 25m overall including commute to and from the park.

I made an effort to get into the big ring and into the aerobars more today... but still went a little slower than last ride (which I realize now I spent part of drafting off two other guys). 39:35 and about even splits (when I was racing, I'd do this in about 34-35:00 or 32:00 if going all out- NYC record is somehting like 24:00)

These rides the day after ART/PT are tough. As I mentioned in my previous post, my PT works out areas on me that are really weak- and specifically my hip flexors pay the price the next day, especially if I ride.

For those looking at doing a triathlon or wondering what advantage is gained by adding aerobars, I made a point of watching my speed as I went in and out of the bars. Without raising my effort, my speed increased a little over 1 MPH- less wind resistance, and moving my body placement forward more over the pedals (to generate more power) both add up to more speed.

 

[BassNBrew]

Doing my first TT tonite at Lowe's Motor Speedway. It's a 10 mile ride and I have no idea what to expect timewise. No drafting and I don't have aerobars yet. There will be six more of these this year so if I enjoy it I can start focusing on time improvements. I've never riden just about all out on a flat course so I don't even know what pace I should be aiming for. I have a feeling my lap splits will be all over the map.

Question regarding Mt. Mitchell prep and hydration. With the race on Monday, should I be sucking down as much water as possible all weekend? Any tips from a diet standpoint to prep my body for 8 hours of pain?

 

[Poppa]

Any of you running vets have any thoughts/advice/direction on running in altitude (Rockies) while training only in the flats? In other words - if I wish to run a slow marathon in the Rockies this summer...without any training in similar altitudes...what am I gonna expect?Good luck to you racers this weekend!

Bump for the new week. This thread moves too fast...!(Unlike me... )

 

[Dash]

Another 2 (x6m) loop Central Park ride, 25m overall including commute to and from the park.I made an effort to get into the big ring and into the aerobars more today... but still went a little slower than last ride (which I realize now I spent part of drafting off two other guys). 39:35 and about even splits (when I was racing, I'd do this in about 34-35:00 or 32:00 if going all out- NYC record is somehting like 24:00)These rides the day after ART/PT are tough. As I mentioned in my previous post, my PT works out areas on me that are really weak- and specifically my hip flexors pay the price the next day, especially if I ride.For those looking at doing a triathlon or wondering what advantage is gained by adding aerobars, I made a point of watching my speed as I went in and out of the bars. Without raising my effort, my speed increased a little over 1 MPH- less wind resistance, and moving my body placement forward more over the pedals (to generate more power) both add up to more speed.

Curious about something El Floppo. So you do a workout like this the day after PT. Following the bike workout are you sore in the areas the PT works out? If so, are you less sore following the bike ride?Training update:FRI: offSAT: ~ one hour on Spinning bike HR was ~140-145. Sore going in, rhythmic ride, relaxed after finishing.SUN: Planned off day, but knew this week would be screwy. ~1:15 Spinning bike HR ~155-165. A few position changes for variation. Put in a solid/hard 10 minute effort (HR ~175) around 45 minutes in. Practiced breathing techniques and bringing the HR down while doing extended efforts. Making progress with it. I figure this will be important if I ever race and just plain make long bike rides more comfortable.MON: planned to workout, but events didn't allow.TUES: Spinning class. Slept horribly MON night but snuck in a 15 min nap before class. Loaded with fluids during the day (when I'm tired I tighten faster and sweat more). Cadence class, goal is RPM around 100 for nearly all effort except the seated "climb." Legs felt great, more energy following class than before.WED: Off, time with wifeGeneral workout notes: I'm noticing more comfort in the different positions on the bike and finding what I think are more efficient ways to move the pedals (when standing I've got less upper body movement and am using my arms less, also my hips aren't as bouncy as they once were). I'm also finding in the standing positions that if I drive my heels down (instead of the pedals) I can get more push while sweeping the toes back, then I can rive the knee up better almost like I'm pulling the foot up towards the handle bar.Any cyclist comments on the technique would be appreciated. I'm going to look for a book with a DVD which discusses technique.

 

[Dash]

Doing my first TT tonite at Lowe's Motor Speedway. It's a 10 mile ride and I have no idea what to expect timewise. No drafting and I don't have aerobars yet. There will be six more of these this year so if I enjoy it I can start focusing on time improvements. I've never riden just about all out on a flat course so I don't even know what pace I should be aiming for. I have a feeling my lap splits will be all over the map.

Question regarding Mt. Mitchell prep and hydration. With the race on Monday, should I be sucking down as much water as possible all weekend? Any tips from a diet standpoint to prep my body for 8 hours of pain?

I don't know about bike-specific prep, but imagine it is something like what I would do for a yearly tournament in which I played 3 soccer games one day and two more the next. Here's how I would approach it:Start hydrating now. Use a watered down mix of what you'll drink on the ride so your body is used to the intake. Starting on Friday will be good, but not ideal. You'll want complex carbs with lots of fruits and veggies and a mix of proteins throughout the remainder of this week. Lowfat yogurt is a great snack. Avoid fried foods if possible, they'll make you feel sluggish even a few days after and also fill you up faster, thus leading to less carb consumption.

As an aside, the US Anti Doping Agency has a great download on nutrition for different sports.

 

[culdeus]

Doing my first TT tonite at Lowe's Motor Speedway. It's a 10 mile ride and I have no idea what to expect timewise. No drafting and I don't have aerobars yet. There will be six more of these this year so if I enjoy it I can start focusing on time improvements. I've never riden just about all out on a flat course so I don't even know what pace I should be aiming for. I have a feeling my lap splits will be all over the map.Question regarding Mt. Mitchell prep and hydration. With the race on Monday, should I be sucking down as much water as possible all weekend? Any tips from a diet standpoint to prep my body for 8 hours of pain?

I have a fairly religious workup to an event like this. I try to get a substantial amount of plant protein in the form of beans and other ways. This serves to also bring around more carbs per oz of food consumed than just eating animal protien and avoids the saturated fat which can really bog you down. I'll eat a ton of hummus and pita, redbeans and rice and really spice it up. The spice will get me to drink lots of fluids. As long as the pee is clear you are fine.

 

[GStrot]

Gstrot, read your recap...why don't you just run 10K on your own to prove to yourself that you can do it in under an hour?

There were not any scheduled that were close by on a good day for me. Too many 5ks. I will and soon. Thanks for checking in.

 

[GStrot]

Another 2 (x6m) loop Central Park ride, 25m overall including commute to and from the park.I made an effort to get into the big ring and into the aerobars more today... but still went a little slower than last ride (which I realize now I spent part of drafting off two other guys). 39:35 and about even splits (when I was racing, I'd do this in about 34-35:00 or 32:00 if going all out- NYC record is somehting like 24:00)These rides the day after ART/PT are tough. As I mentioned in my previous post, my PT works out areas on me that are really weak- and specifically my hip flexors pay the price the next day, especially if I ride.For those looking at doing a triathlon or wondering what advantage is gained by adding aerobars, I made a point of watching my speed as I went in and out of the bars. Without raising my effort, my speed increased a little over 1 MPH- less wind resistance, and moving my body placement forward more over the pedals (to generate more power) both add up to more speed.

What do the hip flexors do?The only thing that didn't feel right (I wouldn't describe it as sore) after my 10k was my hips. I don't know if that was from the shoes or my stride or just something I need to strengthen. Anyone have any idea?

 

[meeka]

Another 2 (x6m) loop Central Park ride, 25m overall including commute to and from the park.I made an effort to get into the big ring and into the aerobars more today... but still went a little slower than last ride (which I realize now I spent part of drafting off two other guys). 39:35 and about even splits (when I was racing, I'd do this in about 34-35:00 or 32:00 if going all out- NYC record is somehting like 24:00)These rides the day after ART/PT are tough. As I mentioned in my previous post, my PT works out areas on me that are really weak- and specifically my hip flexors pay the price the next day, especially if I ride.For those looking at doing a triathlon or wondering what advantage is gained by adding aerobars, I made a point of watching my speed as I went in and out of the bars. Without raising my effort, my speed increased a little over 1 MPH- less wind resistance, and moving my body placement forward more over the pedals (to generate more power) both add up to more speed.

What do the hip flexors do?The only thing that didn't feel right (I wouldn't describe it as sore) after my 10k was my hips. I don't know if that was from the shoes or my stride or just something I need to strengthen. Anyone have any idea?

It might have been that you were running at a slower pace than you had been during your training. Sounds like the Mrs owes you a massage.

 

[wilked]

Gstrot, read your recap...why don't you just run 10K on your own to prove to yourself that you can do it in under an hour?

There were not any scheduled that were close by on a good day for me. Too many 5ks. I will and soon. Thanks for checking in.

why do you need a race? You can't find 10K of road to use?I run the races sometimes, but only for the free beer and tshirts. If you are looking to accomplish a good time for a 10K, just pick a road, measure it in the car, then run it with a watch on

 

[El Floppo]

Another 2 (x6m) loop Central Park ride, 25m overall including commute to and from the park.

I made an effort to get into the big ring and into the aerobars more today... but still went a little slower than last ride (which I realize now I spent part of drafting off two other guys). 39:35 and about even splits (when I was racing, I'd do this in about 34-35:00 or 32:00 if going all out- NYC record is somehting like 24:00)

These rides the day after ART/PT are tough. As I mentioned in my previous post, my PT works out areas on me that are really weak- and specifically my hip flexors pay the price the next day, especially if I ride.

For those looking at doing a triathlon or wondering what advantage is gained by adding aerobars, I made a point of watching my speed as I went in and out of the bars. Without raising my effort, my speed increased a little over 1 MPH- less wind resistance, and moving my body placement forward more over the pedals (to generate more power) both add up to more speed.

Curious about something El Floppo. So you do a workout like this the day after PT. Following the bike workout are you sore in the areas the PT works out? If so, are you less sore following the bike ride?

My PT is primarily for my knee, which is exacerbated by running. So I avoid running the day after the PT- but the bike doesn't bother it. The problem I run into on the bike(and running) is some tendon issues to do with my feet, brought on by weak ankles- where the one tendon wraps around the ankle and ties into the pinky toe, during my IM training 2 years ago the tendon started to essentially pull the bone apart where it attached. Painful.

I just started this session having him work on the ankle. Not that it's bothering me now, but to be as preemptive as I can and hopefully nip any problems in the bud before I start ramping back up miles runnign and biking.

So to answer your question- the areas we're targeting in PT that affect me on the bike (calves, hip flexors) are areas where I'm just super weak right now. I'm not really "sore" on the bike in those places- just more tired than normal.

 

[BassNBrew]

Doing my first TT tonite at Lowe's Motor Speedway. It's a 10 mile ride and I have no idea what to expect timewise. No drafting and I don't have aerobars yet. There will be six more of these this year so if I enjoy it I can start focusing on time improvements. I've never riden just about all out on a flat course so I don't even know what pace I should be aiming for. I have a feeling my lap splits will be all over the map.Question regarding Mt. Mitchell prep and hydration. With the race on Monday, should I be sucking down as much water as possible all weekend? Any tips from a diet standpoint to prep my body for 8 hours of pain?

I have a fairly religious workup to an event like this. I try to get a substantial amount of plant protein in the form of beans and other ways. This serves to also bring around more carbs per oz of food consumed than just eating animal protien and avoids the saturated fat which can really bog you down. I'll eat a ton of hummus and pita, redbeans and rice and really spice it up. The spice will get me to drink lots of fluids. As long as the pee is clear you are fine.

Thanks Dash and Coldeus. Just to be clear...drink as much water as I can stand and then some?

 

[El Floppo]

Doing my first TT tonite at Lowe's Motor Speedway. It's a 10 mile ride and I have no idea what to expect timewise. No drafting and I don't have aerobars yet. There will be six more of these this year so if I enjoy it I can start focusing on time improvements. I've never riden just about all out on a flat course so I don't even know what pace I should be aiming for. I have a feeling my lap splits will be all over the map.

Question regarding Mt. Mitchell prep and hydration. With the race on Monday, should I be sucking down as much water as possible all weekend? Any tips from a diet standpoint to prep my body for 8 hours of pain?

I don't know about bike-specific prep, but imagine it is something like what I would do for a yearly tournament in which I played 3 soccer games one day and two more the next. Here's how I would approach it:Start hydrating now. Use a watered down mix of what you'll drink on the ride so your body is used to the intake. Starting on Friday will be good, but not ideal. You'll want complex carbs with lots of fruits and veggies and a mix of proteins throughout the remainder of this week. Lowfat yogurt is a great snack. Avoid fried foods if possible, they'll make you feel sluggish even a few days after and also fill you up faster, thus leading to less carb consumption.

As an aside, the US Anti Doping Agency has a great download on nutrition for different sports.

I have a fairly religious workup to an event like this. I try to get a substantial amount of plant protein in the form of beans and other ways. This serves to also bring around more carbs per oz of food consumed than just eating animal protien and avoids the saturated fat which can really bog you down. I'll eat a ton of hummus and pita, redbeans and rice and really spice it up. The spice will get me to drink lots of fluids. As long as the pee is clear you are fine.

Very similar to what I try and do leading up to a race. Lots of water, carbs infused with protein and electrolytes (but I'm electroylte-challenged). The last couple of days, I'm pissing (clear) constantly. I don't use my sports drink- but seems like a good idea (unless the race is long enough where you're going to get sick of your sports drink)

 

[El Floppo]

Doing my first TT tonite at Lowe's Motor Speedway. It's a 10 mile ride and I have no idea what to expect timewise. No drafting and I don't have aerobars yet. There will be six more of these this year so if I enjoy it I can start focusing on time improvements. I've never riden just about all out on a flat course so I don't even know what pace I should be aiming for. I have a feeling my lap splits will be all over the map.Question regarding Mt. Mitchell prep and hydration. With the race on Monday, should I be sucking down as much water as possible all weekend? Any tips from a diet standpoint to prep my body for 8 hours of pain?

Funny, I just posted about my ride this morning where I made a point of comparing my aerobar speed to my speed in the drops (or bullhorn, as the case is). Over 1mph faster in the bars, fwiw.Are you getting bars before the race? Culdeus layed out some good speeds for ITT- basically, anything over 20mph is going pretty good (I think he said the pros are going 28+?)- but for only 10 miles you should be able to go balls out (and it's flat too?).And don't get intimated by the gear-heads with their TT bikes and disc-wheels- nothing better than passing (or beating) one of those guys.Is it on the race-track with banked turns and all that? Have a blast!

 

[RoarinSonoran]

Gstrot, read your recap...why don't you just run 10K on your own to prove to yourself that you can do it in under an hour?

There were not any scheduled that were close by on a good day for me. Too many 5ks. I will and soon. Thanks for checking in.

why do you need a race? You can't find 10K of road to use?I run the races sometimes, but only for the free beer and tshirts. If you are looking to accomplish a good time for a 10K, just pick a road, measure it in the car, then run it with a watch on

Enter a 5k. When you hit the finish line, turn around and go back to the start. Hilarity ensues as the other runners try to dodge you. Training log: Day 3 of not doing a damned thing. Looks like today may be the last day of soreness in my calf and quads.

 

[Dash]

Doing my first TT tonite at Lowe's Motor Speedway. It's a 10 mile ride and I have no idea what to expect timewise. No drafting and I don't have aerobars yet. There will be six more of these this year so if I enjoy it I can start focusing on time improvements. I've never riden just about all out on a flat course so I don't even know what pace I should be aiming for. I have a feeling my lap splits will be all over the map.Question regarding Mt. Mitchell prep and hydration. With the race on Monday, should I be sucking down as much water as possible all weekend? Any tips from a diet standpoint to prep my body for 8 hours of pain?

I have a fairly religious workup to an event like this. I try to get a substantial amount of plant protein in the form of beans and other ways. This serves to also bring around more carbs per oz of food consumed than just eating animal protien and avoids the saturated fat which can really bog you down. I'll eat a ton of hummus and pita, redbeans and rice and really spice it up. The spice will get me to drink lots of fluids. As long as the pee is clear you are fine.

Thanks Dash and Coldeus. Just to be clear...drink as much water as I can stand and then some?

Yeah, something like that.If you can abstain from alcohol until after the Mitchell climb, you'll likely perform better.

 

[BassNBrew]

Doing my first TT tonite at Lowe's Motor Speedway. It's a 10 mile ride and I have no idea what to expect timewise. No drafting and I don't have aerobars yet. There will be six more of these this year so if I enjoy it I can start focusing on time improvements. I've never riden just about all out on a flat course so I don't even know what pace I should be aiming for. I have a feeling my lap splits will be all over the map.Question regarding Mt. Mitchell prep and hydration. With the race on Monday, should I be sucking down as much water as possible all weekend? Any tips from a diet standpoint to prep my body for 8 hours of pain?

Funny, I just posted about my ride this morning where I made a point of comparing my aerobar speed to my speed in the drops (or bullhorn, as the case is). Over 1mph faster in the bars, fwiw.Are you getting bars before the race? Culdeus layed out some good speeds for ITT- basically, anything over 20mph is going pretty good (I think he said the pros are going 28+?)- but for only 10 miles you should be able to go balls out (and it's flat too?).And don't get intimated by the gear-heads with their TT bikes and disc-wheels- nothing better than passing (or beating) one of those guys.Is it on the race-track with banked turns and all that? Have a blast!

Regarding the bars...I'll add them later if I get into this.This is at Lowe's Motor Speedway where the NASCAR Coca Cola 600 was just run. Track has a 18 foot elevation change. Turns are banked, but you generally ride so far down on the apron that they don't come into play. I've watched this once before and it's kind of cool seeing the 150,000 empty seats and sky boxes around you.The top dogs generally ride at 31 mph. Track record is 31.4. My stretch goal is 25 mph. Anything under 24 and I'll be

 

[BassNBrew]

Doing my first TT tonite at Lowe's Motor Speedway. It's a 10 mile ride and I have no idea what to expect timewise. No drafting and I don't have aerobars yet. There will be six more of these this year so if I enjoy it I can start focusing on time improvements. I've never riden just about all out on a flat course so I don't even know what pace I should be aiming for. I have a feeling my lap splits will be all over the map.Question regarding Mt. Mitchell prep and hydration. With the race on Monday, should I be sucking down as much water as possible all weekend? Any tips from a diet standpoint to prep my body for 8 hours of pain?

I have a fairly religious workup to an event like this. I try to get a substantial amount of plant protein in the form of beans and other ways. This serves to also bring around more carbs per oz of food consumed than just eating animal protien and avoids the saturated fat which can really bog you down. I'll eat a ton of hummus and pita, redbeans and rice and really spice it up. The spice will get me to drink lots of fluids. As long as the pee is clear you are fine.

Thanks Dash and Coldeus. Just to be clear...drink as much water as I can stand and then some?

Yeah, something like that.If you can abstain from alcohol until after the Mitchell climb, you'll likely perform better.

Thanks...will do...but Monday nite it's on like Donkey Kong.

 

[GStrot]

Gstrot, read your recap...why don't you just run 10K on your own to prove to yourself that you can do it in under an hour?

There were not any scheduled that were close by on a good day for me. Too many 5ks. I will and soon. Thanks for checking in.

why do you need a race? You can't find 10K of road to use?I run the races sometimes, but only for the free beer and tshirts. If you are looking to accomplish a good time for a 10K, just pick a road, measure it in the car, then run it with a watch on

Doing that on Sunday. I just wanted an "official" time posted somewhere on the innernet.

 

[culdeus]

Doing my first TT tonite at Lowe's Motor Speedway. It's a 10 mile ride and I have no idea what to expect timewise. No drafting and I don't have aerobars yet. There will be six more of these this year so if I enjoy it I can start focusing on time improvements. I've never riden just about all out on a flat course so I don't even know what pace I should be aiming for. I have a feeling my lap splits will be all over the map.Question regarding Mt. Mitchell prep and hydration. With the race on Monday, should I be sucking down as much water as possible all weekend? Any tips from a diet standpoint to prep my body for 8 hours of pain?

Funny, I just posted about my ride this morning where I made a point of comparing my aerobar speed to my speed in the drops (or bullhorn, as the case is). Over 1mph faster in the bars, fwiw.Are you getting bars before the race? Culdeus layed out some good speeds for ITT- basically, anything over 20mph is going pretty good (I think he said the pros are going 28+?)- but for only 10 miles you should be able to go balls out (and it's flat too?).And don't get intimated by the gear-heads with their TT bikes and disc-wheels- nothing better than passing (or beating) one of those guys.Is it on the race-track with banked turns and all that? Have a blast!

Regarding the bars...I'll add them later if I get into this.This is at Lowe's Motor Speedway where the NASCAR Coca Cola 600 was just run. Track has a 18 foot elevation change. Turns are banked, but you generally ride so far down on the apron that they don't come into play. I've watched this once before and it's kind of cool seeing the 150,000 empty seats and sky boxes around you.The top dogs generally ride at 31 mph. Track record is 31.4. My stretch goal is 25 mph. Anything under 24 and I'll be

For a short and flat time trial like that I'd expect speeds of over 30. The pro time trials typically have at least some elevation, some turns which get them out of their tuck from time to time, and are longer in distance.

 

[Darrinll40]

I put in 5 good miles in 46:43 today. Beat my old best time by 3 minutes.

I ran the first mile at a nice easy pace, then I did three miles at about 90%, and finished off the last mile at about the same pace as the first.

Tomorrow I plan on doing just 2.25 miles after work.

 

[El Floppo]

Doing my first TT tonite at Lowe's Motor Speedway. It's a 10 mile ride and I have no idea what to expect timewise. No drafting and I don't have aerobars yet. There will be six more of these this year so if I enjoy it I can start focusing on time improvements. I've never riden just about all out on a flat course so I don't even know what pace I should be aiming for. I have a feeling my lap splits will be all over the map.

Question regarding Mt. Mitchell prep and hydration. With the race on Monday, should I be sucking down as much water as possible all weekend? Any tips from a diet standpoint to prep my body for 8 hours of pain?

Funny, I just posted about my ride this morning where I made a point of comparing my aerobar speed to my speed in the drops (or bullhorn, as the case is). Over 1mph faster in the bars, fwiw.Are you getting bars before the race?

Culdeus layed out some good speeds for ITT- basically, anything over 20mph is going pretty good (I think he said the pros are going 28+?)- but for only 10 miles you should be able to go balls out (and it's flat too?).

And don't get intimated by the gear-heads with their TT bikes and disc-wheels- nothing better than passing (or beating) one of those guys.

Is it on the race-track with banked turns and all that? Have a blast!

Regarding the bars...I'll add them later if I get into this.This is at Lowe's Motor Speedway where the NASCAR Coca Cola 600 was just run. Track has a 18 foot elevation change. Turns are banked, but you generally ride so far down on the apron that they don't come into play. I've watched this once before and it's kind of cool seeing the 150,000 empty seats and sky boxes around you.

The top dogs generally ride at 31 mph. Track record is 31.4. My stretch goal is 25 mph. Anything under 24 and I'll be

For a short and flat time trial like that I'd expect speeds of over 30. The pro time trials typically have at least some elevation, some turns which get them out of their tuck from time to time, and are longer in distance.

Wow. I know I'm just an average (ok... a little bit above average- call me an elite mid-packer at my best) triathlete- but wow! I need a good down-hill to get to 30 and over . I'd love to see these guys cruise like that in person... really cool. I've been in a couple of tris where there are pros racing- and those guys book- but not like you roadies.

 

[BassNBrew]

Well I rode a 24:13 which equated to 24.8 mph. I was one of the few on a road bike. I'll post my splits when I get them, but they were attrocious. Fast out of the gate and then leaked sand like a sieve until the last lap. I averaged about 27-28 down the back stretch and 22 up the front stretch. The best part was coming down the finishing stretch on pit row...I hit and maintained 29 mph. I was hammering so hard the front tire was bouncing. Blew through line...can't wait to see the finishing pic...and coasted to a stop. A couple of race officials come up and ask if I need medical attention. Clocked my pulse at 184-186. Seriously felt like yaking. It was 15 minutes until I caught my breath.

I have even more respect for these pro bikers and their ability. Got a good measure of how piss poor my conditioning is. That said, I didn't see any 200+ lbs passing me! Time to work on a better training plan.

 

[El Floppo]

Well I rode a 24:13 which equated to 24.8 mph. I was one of the few on a road bike. I'll post my splits when I get them, but they were attrocious. Fast out of the gate and then leaked sand like a sieve until the last lap. I averaged about 27-28 down the back stretch and 22 up the front stretch. The best part was coming down the finishing stretch on pit row...I hit and maintained 29 mph. I was hammering so hard the front tire was bouncing. Blew through line...can't wait to see the finishing pic...and coasted to a stop. A couple of race officials come up and ask if I need medical attention. Clocked my pulse at 184-186. Seriously felt like yaking. It was 15 minutes until I caught my breath.

I have even more respect for these pro bikers and their ability. Got a good measure of how piss poor my conditioning is. That said, I didn't see any 200+ lbs passing me! Time to work on a better training plan.

..... HR @ 185?! :X

Great stuff- BNB! No TT bike, no aero-bars (remember- >1MPH for me)... and you still threw it down pretty damn well IMO. Hope you catch your breath in time for Monday- whatta enormous ride... whoa.

 

[tri-man 47]

Well I rode a 24:13 which equated to 24.8 mph. I was one of the few on a road bike. I'll post my splits when I get them, but they were attrocious. Fast out of the gate and then leaked sand like a sieve until the last lap. I averaged about 27-28 down the back stretch and 22 up the front stretch. The best part was coming down the finishing stretch on pit row...I hit and maintained 29 mph. I was hammering so hard the front tire was bouncing. Blew through line...can't wait to see the finishing pic...and coasted to a stop. A couple of race officials come up and ask if I need medical attention. Clocked my pulse at 184-186. Seriously felt like yaking. It was 15 minutes until I caught my breath.

I have even more respect for these pro bikers and their ability. Got a good measure of how piss poor my conditioning is. That said, I didn't see any 200+ lbs passing me! Time to work on a better training plan.

W O W !

 

[culdeus]

Well I rode a 24:13 which equated to 24.8 mph. I was one of the few on a road bike. I'll post my splits when I get them, but they were attrocious. Fast out of the gate and then leaked sand like a sieve until the last lap. I averaged about 27-28 down the back stretch and 22 up the front stretch. The best part was coming down the finishing stretch on pit row...I hit and maintained 29 mph. I was hammering so hard the front tire was bouncing. Blew through line...can't wait to see the finishing pic...and coasted to a stop. A couple of race officials come up and ask if I need medical attention. Clocked my pulse at 184-186. Seriously felt like yaking. It was 15 minutes until I caught my breath.I have even more respect for these pro bikers and their ability. Got a good measure of how piss poor my conditioning is. That said, I didn't see any 200+ lbs passing me! Time to work on a better training plan.

 

[tri-man 47]

Doing my first TT tonite at Lowe's Motor Speedway. It's a 10 mile ride and I have no idea what to expect timewise. No drafting and I don't have aerobars yet. There will be six more of these this year so if I enjoy it I can start focusing on time improvements. I've never riden just about all out on a flat course so I don't even know what pace I should be aiming for. I have a feeling my lap splits will be all over the map.Question regarding Mt. Mitchell prep and hydration. With the race on Monday, should I be sucking down as much water as possible all weekend? Any tips from a diet standpoint to prep my body for 8 hours of pain?

I have a fairly religious workup to an event like this. I try to get a substantial amount of plant protein in the form of beans and other ways. This serves to also bring around more carbs per oz of food consumed than just eating animal protien and avoids the saturated fat which can really bog you down. I'll eat a ton of hummus and pita, redbeans and rice and really spice it up. The spice will get me to drink lots of fluids. As long as the pee is clear you are fine.

Thanks Dash and Coldeus. Just to be clear...drink as much water as I can stand and then some?

Yeah, something like that.If you can abstain from alcohol until after the Mitchell climb, you'll likely perform better.

Thanks...will do...but Monday nite it's on like Donkey Kong.

I'd add - drink steadily, and "eat like an elk" -- graze and nibble throughout the weekend ...lots of snacks. I like to get a bag of mini-bagels and munch on them mid-morning and afternoon.

 

[tri-man 47]

I put in 5 good miles in 46:43 today. Beat my old best time by 3 minutes. I ran the first mile at a nice easy pace, then I did three miles at about 90%, and finished off the last mile at about the same pace as the first.Tomorrow I plan on doing just 2.25 miles after work.

Nice run, Darrin!I've been mainly doing some short bike workouts in the morning and some dumbbells a couple of times at night. Planning on a couple of good swims this weekend.

 

[El Floppo]

Well I rode a 24:13 which equated to 24.8 mph. I was one of the few on a road bike. I'll post my splits when I get them, but they were attrocious. Fast out of the gate and then leaked sand like a sieve until the last lap. I averaged about 27-28 down the back stretch and 22 up the front stretch. The best part was coming down the finishing stretch on pit row...I hit and maintained 29 mph. I was hammering so hard the front tire was bouncing. Blew through line...can't wait to see the finishing pic...and coasted to a stop. A couple of race officials come up and ask if I need medical attention. Clocked my pulse at 184-186. Seriously felt like yaking. It was 15 minutes until I caught my breath.

I have even more respect for these pro bikers and their ability. Got a good measure of how piss poor my conditioning is. That said, I didn't see any 200+ lbs passing me! Time to work on a better training plan.

W O W !

I'm feeling kinda ashamed for our sport, tri-man... that avg speed would be the top 3- hell, top 1- on the bike of just about every race I've ever done. And we're supposedly focused on our time-trialing... note to self: ride with roadies more (if they'll have me and my aero-bars).

 

[tri-man 47]

Any of you running vets have any thoughts/advice/direction on running in altitude (Rockies) while training only in the flats? In other words - if I wish to run a slow marathon in the Rockies this summer...without any training in similar altitudes...what am I gonna expect?Good luck to you racers this weekend!

Bump for the new week. This thread moves too fast...!(Unlike me... )

Looks like none of us has specific advice on this one. I would presume you'll be pulling in less oxygen, and therefore just be slower. I don't know how to train for that, though. Start your runs with some speed so that you're more tired from the get-go?

 

[culdeus]

what is the rationale for having that ride on a monday?

 

[El Floppo]

Any of you running vets have any thoughts/advice/direction on running in altitude (Rockies) while training only in the flats? In other words - if I wish to run a slow marathon in the Rockies this summer...without any training in similar altitudes...what am I gonna expect?Good luck to you racers this weekend!

Bump for the new week. This thread moves too fast...!(Unlike me... )

Looks like none of us has specific advice on this one. I would presume you'll be pulling in less oxygen, and therefore just be slower. I don't know how to train for that, though. Start your runs with some speed so that you're more tired from the get-go?

Get to the race location as early as you can (ie: as many days ahead of time as you can) to get yourself acclimated to the altitude. I vaguely remember something about drinking more water to accomodate for somethingerother... dunno- the metric system mebbe?

 

[El Floppo]

what is the rationale for having that ride on a monday?

Now this one definitely is on account of the metric system, right?