Ran a 10k in June (6 Viewers)

[IvanKaramazov]

1) has anyone "strained" a hip muscle? #### man. i didn't run last nite (tonite is my scheduled nite) but thankfully i didn't have to cause i dunno if i could have. was moving some stuff around last nite and then went in the yard to clean up some logs.. at some point i "pulled" a muscle in my hip. egads. sat on the couch to un-wind and found that i couldn't lift my right leg up to the footstool. it feels a lot better today but it was pretty awful last nite.

I've done this a few times, most memorably around Mile 18 or 20 or so of my marathon. My physical therapist has been working with me to strengthen my hips, glutes, and inner thighs, and that seems to have helped a lot. You don't have to be especially strong to run, but there really are certain muscle groups that can cause problems for runners if they're atrophied, like in my case. Several years ago I developed achilles tendonitis because my calf muscles were just too weak to support me properly when I increased my mileage; all I needed was just very basic strength training (toe extensions) to clear up that problem. I think my current hip/knee problem is something similar.

 

[mr. furley]

2 questions:

1) has anyone "strained" a hip muscle? #### man. i didn't run last nite (tonite is my scheduled nite) but thankfully i didn't have to cause i dunno if i could have. was moving some stuff around last nite and then went in the yard to clean up some logs.. at some point i "pulled" a muscle in my hip. egads. sat on the couch to un-wind and found that i couldn't lift my right leg up to the footstool. it feels a lot better today but it was pretty awful last nite.



2) does anyone have a suggestion for improving my breathing for the first 5-8 minutes of jogging? i start off with the suggested brisk 5 minute walk which usually gets me mentally prepared for jogging but it doesn't seem to be warming me up enough cause i breathe irregularly for a good 5-8 minutes before settling in. i'm also blowing a lotta snot during those first few minutes. once i get past that i'm clear and everything goes much more smoothly.

Posture. Posture. Posture. It's taking you a few minutes to get into an efficient style by your own body's trial and error.

noted. i do seem to run more "lazy" at the beginning and have found that when i run slower it's harder for me to breathe and stay in rhythm. the problem being that if i run faster i get tired quicker. gotta find that happy middle. maybe tonite.

One way to sort of loosen up the upper body is by doing little circle to big circle exercises with your arms. You can do this inside or while walking outside if you are comfortable with your manhood.

dude, i'm a fat guy jogging. i pitched my dignity out the window the first nite that i streaked down the block, turned purple and almost had a heart attack.

 

[tri-man 47]

I still find a Sweet & Salty Peanut granola bar (150mg of sodium), a banana and a few swigs of water keep me going on long bike rides better than anything else, but that obviously won't work for you runners.

How so? The granola bar might be too grainy, but I've eaten PowerBars and bananas while running. Gels are easier, of course. Actually, I had a banana while biking during my recent race and found that rather awkward.

 

[RoarinSonoran]

Set out to do 5k last night, again trying the don't-check-the-watch approach. At around 2.5, I checked it to double-check how far I had left to go, and discovered it was dead! Sonuva! It chimed at the 2mi mark, so it was working then. There should have been a couple of hours left (it's a 201, and shows battery and signal strength when you turn it on), so I'm shuked as to why it ran out.

So, that coupled with a side stitch, I bagged it and walked the last .5mi. I put it on the charger when I got home, intending to check it this morning to see if it saved any part of the time, but I forgetted. If I'm not actually running, or preparing to run, I don't think about running much. lol

Oh well. 5mi tomorrow, then two weeks to go!

 

[pigskinliquors]

2Young, thanks for the comments on the Clif Shot Blocks ...I may try some of those.

liquors, welcome back!

Concerning your training questions: Don't overtrain. Trying to pack in extra workouts will probably have a neutral, or possibly negative, effect. I'd even suggest focusing on three bricks built on longer rides/runs than the four you mentioned. I think you'll deceive yourself into thinking it's not so bad to bike 25-30 miles and then run several miles (!). Better to get a sense of what it's like to get off the bike after 3 hours and then running some miles. In general, I'd suggest focusing on long swims and long bike rides - if you come out of either leg tired, it makes the rest difficult, so build as much endurance as you can for those two disciplines. The run's going to have to take care of itself. I just don't think you can adequately train to run a half-marathon after four hours of swimming and biking. You have to control those first two legs, take in calories and fluids, and be mentally ready for the challenge of the run. And that's my last suggestion - work on your mental planning/imaging for the run. Know what you'll do and what you'll focus on if the run gets hard and your mind tries to turn negative on you! The 1/2-IM pushes your boundaries and takes you to your physical and mental limits.

I ran 8 miles on Wednesday morning at a bit under 8 minutes/mile - my first good run since my race a couple weeks ago. It felt good to get out and push it. But then on Wednesday night, walking across a room at home, I managed to stub my toes on the edge of a couch ...the middle toe took the direct hit with a solid "crack." It hurt like a son-of-a-gun, so I quickly iced it. Now it's got some ugly colors just below the toe nail. I do believe I might have fractured somethin' in there. It's still a bit sore, but I'm walking OK. Nothing looks or feels to be out of place. I'll be cautious over the next week and see how it's doing.

Glad to be back, and thanks a ton for the advice! I'll need quite a bit of it over the next 10 weeks. I'll adjust my bricks, so that the last one includes a 10 mile run (45/10). I can't take your advice regarding longer swims, as I have soft tissue issues in my back, and need to minimize my time/effort in the water to avoid injury.Hang in there w/ your toe! I missed last year's Houston Marathon bc I broke a toe just weeks prior to the race. Like an idiot I tried to get in one more long run prior to it, and did quite a bit more damage, and missed almost six weeks of working out (and the race). Take your time getting back; and have that couch removed!!

I finally got into the water this morning, after getting "lightninged-out" yesterday. The swim felt pretty good, though I didn't push it at all (250m warm-up; 500m w/ fins; 1400m slow). This weekend I'll be getting in a run and a long bike ride. Hopefully I'll start acclimating to the friggin' heat/humidity soon, though the temps are quite a bit lower right now

 

[pigskinliquors]

I still find a Sweet & Salty Peanut granola bar (150mg of sodium), a banana and a few swigs of water keep me going on long bike rides better than anything else, but that obviously won't work for you runners.

How so? The granola bar might be too grainy, but I've eaten PowerBars and bananas while running. Gels are easier, of course. Actually, I had a banana while biking during my recent race and found that rather awkward.

I have taken in both Sweet and Salty bars, and Power bars during runs. In the middle of longer races, gu starts to be difficult for me to consume. I like to carry an alternative with me, just in case this happens.

 

[Dash]

I still find a Sweet & Salty Peanut granola bar (150mg of sodium), a banana and a few swigs of water keep me going on long bike rides better than anything else, but that obviously won't work for you runners.

How so? The granola bar might be too grainy, but I've eaten PowerBars and bananas while running. Gels are easier, of course. Actually, I had a banana while biking during my recent race and found that rather awkward.

I assumed carrying a banana might not be the easiest thing to do while running. On the bike I have the three pockets and the banana doesn't bounce around or bruise much.

 

[tri-man 47]

I assumed carrying a banana might not be the easiest thing to do while running.

and leads to a lot of bad jokes ("is that a banana in your shorts, or are you just enjoying the run?"). When I've had a banana, I didn't carry it - I left it on my porch and looped by to grab it midway through the run. In races, of course, they're handed out. On the bike, I agree they're easily carried, but eating it was hard - peeling and handling.

 

[RoarinSonoran]

and leads to a lot of bad jokes ("is that a banana in your shorts, or are you just enjoying the run?"). When I've had a banana, I didn't carry it - I left it on my porch and looped by to grab it midway through the run. In races, of course, they're handed out. On the bike, I agree they're easily carried, but eating it was hard - peeling and handling.

A dude with a monkey avatar has trouble peeling and handling a banana.

 

[culdeus]

I assumed carrying a banana might not be the easiest thing to do while running.

and leads to a lot of bad jokes ("is that a banana in your shorts, or are you just enjoying the run?"). When I've had a banana, I didn't carry it - I left it on my porch and looped by to grab it midway through the run. In races, of course, they're handed out. On the bike, I agree they're easily carried, but eating it was hard - peeling and handling.

Peeling? Come on. Learn to eat a banana like a normal cyclist. Squeeze the crap out of it.

 

[mr. furley]

*ATTENTION RUNNERS*

Need your help.

My mom, not a runner, is organizing her 3rd 5K to benefit a local school for special needs kids. She really wants to improve on it every year. One of those improvements is better goodie bags for the runners.

Please, let me know what you guys typically see / would like to see.

thanks

 

[tri-man 47]

and leads to a lot of bad jokes ("is that a banana in your shorts, or are you just enjoying the run?"). When I've had a banana, I didn't carry it - I left it on my porch and looped by to grab it midway through the run. In races, of course, they're handed out. On the bike, I agree they're easily carried, but eating it was hard - peeling and handling.

A dude with a monkey avatar has trouble peeling and handling a banana.

 

[tri-man 47]

*ATTENTION RUNNERS*Need your help.My mom, not a runner, is organizing her 3rd 5K to benefit a local school for special needs kids. She really wants to improve on it every year. One of those improvements is better goodie bags for the runners.Please, let me know what you guys typically see / would like to see. thanks

A nice pair of socks (tho' might not be feasible financially for a smaller race). Got some a couple weeks ago and was very impressed!A gel pack of some sort might be good - not needed for a 5K, but a good promotion for the supplier, and it might introduce some runners to the world of gels.

 

[2Young2BBald]

*ATTENTION RUNNERS*Need your help.My mom, not a runner, is organizing her 3rd 5K to benefit a local school for special needs kids. She really wants to improve on it every year. One of those improvements is better goodie bags for the runners.Please, let me know what you guys typically see / would like to see. thanks

I know you said goody bag, but I did a 3.5 mile trail race recently where they had small towels with the race logo in ice water and gave one to each runner as we finished the race. It was hot and humid and this was awesome to cool down in the end. It makes for a nice item to hang on the wall in my office w/ the medal I won. Upgrading to a tech shirt is nice too, but may be too much $ for a charity race. As for the goody bags, I've received a couple of nice water bottles and still use a pair of winter running gloves I received from a Turkey Trot in November. I like all of the samples too. A race I did down in Daytona had a Spring Break pack that inlcuded eye drops, some kind of hang over relief thing and a couple of sun screens.

 

[RoarinSonoran]

*ATTENTION RUNNERS*Need your help.My mom, not a runner, is organizing her 3rd 5K to benefit a local school for special needs kids. She really wants to improve on it every year. One of those improvements is better goodie bags for the runners.Please, let me know what you guys typically see / would like to see. thanks

Not necessarily "what I want to see", but:Since it's a benefit race, hit up local businesses (athletics-related a plus) for $$$. For their donation, they get to include a coupon/advertisement in the bag.Local restaurants, spas, athletics physicians, etc can donate, and include coupons as well. (play it up as a post-race meal, massage, etc)Hit up other races for flyers. Also flyers for Team In Training, Susan Komen (breast cancer walk), Team Diabetes, other charitable organizations/races.Get Gatorade, Powerade, Accelerade, local bottled water company, etc to pony up for race beverages, energy bars, etc.Local fruit growers to provide oranges, local bakery for bagels, cookies, etc.Invite John Bingham, Hal Higdon, or other running big-wig to speak. Hopefully they'd waive a speaking fee. lol* some of this, like the oranges and water, pertains to the whole event, not just the goodies.ETA: Tylenol (or other), Ben Gay, sun screen, Body Glide, etc sample packets.Jog Bra and other running apparel flyers. Limit this to the specialty items perhaps, as running shorts are a dime a dozen.

 

[mr. furley]

thanks guys

this is a pretty small event. i think last year they had around 150 people. it's mostly workers, their families and some people who support the school/similar organizations. but most of the people are more than casual runners. just trying to upgrade it for them.. show some appreciation.

btw - 2.55 miles again tonite. different route. felt like ####. same total mileage in the end.

 

[Norman Einstein]

got out for another 5k....cut my walk time down to 3.5 blocks and my time down to 31.21....slowly getting there

 

[BassNBrew]

Yuck...can't sleep. Doing my first duathelon in a few hours. 5K run followed by a 40K bike. My training partner will be playing rabbit for me. She'll toast me by 5-6 minutes on the run and I'll try to track her down on the bike. Average 22.7 mph on my tempo ride this week which is not a flat route. Hopefully their will be a hot chick with a cute butt to pace me thru the run.

 

[2Young2BBald]

Went on one of the most enjoyable runs I’ve ever had yesterday. I’m still out here in Boise for one more day, before heading home to the Midwest. I was invited by a neighbor of my sister to go for a run in the foothills on the edge of Boise. (For those familiar, if any, the ones at the edge of 9th street in the Hyde Park area). The neighbor is a 57 year old, female tri-athlete who I discovered is some high level, sponsored cyclist. To digress for a second, not sure I’ve ever found a 57 year old hot, but wow. Anyway, back to the run. She planned a one-hour out and back through the hills. We started at the bottom and could see a bit of where we were going and, to be honest, it was a bit intimidating, as I’d never really run anything like this before. Climbing the first couple of hills really burned my legs and I felt incredibly heavy on my legs due to the altitude difference, but after about 8 to 10 minutes I found a good groove (and I wasn’t going to show I was gassed to a 57 year old). Along the way, we saw quail and other birds and when we got up higher, the views were awesome (both of the amazing properties that ringed the land and the rock formations, creeks and surroundings). Surprising was that I saw anything at all, as I was focused on not falling on my backside as I tried to stay on the flattest part of the track and avoid rocks. At about 20 minutes, my running partner let me go and I ran on to the 30-minute mark and turned around, but caught her on the way back very close to the turn. I had on the Garmin and hit almost 2.5 miles at the turn, with the return trip being mostly down hill as the out was the climb. We flew on the way back and finished the round trip in less than 55 minutes and total run was 5.6 miles. No pride here, I was gassed and breathing very hard. I wont admit it to anyone out here, but I am a bit sore in my back and claves just because of using different muscles.

As if I didn’t know why everyone out here is so dang fit, yesterday was another testament. Every chance for a fitness adventure is right out their backdoors. I could live out here for sure, but for the job, kids, etc and none of them are portable at this time to come here. Great running week in prep for the 10-miler next week. Two runs of 6+ miles on flat land and the hill run, I am going to rest this week, except for kickball playoffs which, I chose not to avoid and a good walk or two mid week. If I don’t wreck my body playing kickball, I’ll be very interested to see what I can do in the race next week. It’ll be the longest race run I’ve done.

Finally, running with such an amazing “older” athlete affirmed again why I keep after exercise. No way I am an elite athlete like her at 57, but I sure as heck plan on very active like I am today. Now, we’ll see what 9 hours of air travel and sitting in airports does for the body today.

 

[El Floppo]

Hey- were you really drinking straight Carbo-pro? No sport drink mixer?

Yeah, pretty much. Unless you count water as a mixer. I take this was a bad idea.

Unless Carbo-Pro has changed in the last two years, it's just calories- right? I used it as part of my IM cocktail on the bike just to add calories for the run, but remember playing around with it in training- including using it with just water. For something that's supposed to be flavorless, it's got a nasty lil' afterbite... I'm guessing that helped expedite your yak-fest? Dunno about bad idea or not- but I do know I didn't like it much on it's own. I needed the electrolytes from the sports drinks, and didn't like the flavorless flavor. I've still got a tub of it sitting in my "nutrition" box. Unless I do another IM or race long enough where I need the calories, I can't imagine using it again. Do you think you'll be Carbo-Pro-ing it up again?

 

[El Floppo]

Yuck...can't sleep. Doing my first duathelon in a few hours. 5K run followed by a 40K bike. My training partner will be playing rabbit for me. She'll toast me by 5-6 minutes on the run and I'll try to track her down on the bike. Average 22.7 mph on my tempo ride this week which is not a flat route. Hopefully their will be a hot chick with a cute butt to pace me thru the run.

Good luck! No second run after the bike? I thought that's what Duathlons were... Can't wait to hear how it goes... come to the dark/triathlon side, gb!Are you using the bars?

 

[El Floppo]

Wed- 4m tempo run... 32:00. Felt a lot harder than I would've liked (again ptts about lack of sleep and heat/humidity), but felt good to up my pace a little.

Fri- 4.5m w/pickups... 2x .5m pickups after 1.5m w/ .5m recovery between. Pickup 1... 3:19 (wind-aided), Pickup 2... 3:28. Finished the whole run in 33:18.

I decided to try and pick up the pace a little with my short runs this week. Either I haven't been getting out enough, or I haven't been pushing enough, because up until this week I haven't felt like my pace or fitness were progressing- especially on the long weekend runs which have felt increasingly blegh. The Fri run felt really good, even after the 2nd pickup, so :fingerscrossed: ....

I'll see what that means for my long run tomorrow ptts-wise- hopefully the weather is the same as it is today here in NYC- 60s! with no humidity... a little windy, but otherwise perfect workout conditions.

Oh... also realized I've been completely thoughtless about my nutrition- add another element to the PTTS littany... tried to consciously build up to the weekend run (pasta dinner last night, will carb/protein tonight for the long run tomorrow). I think it's been so long since I was aware of what I was eating vs my physical output, and the last time I was aware I was pretty much just pounding calories to keep up with the IM and 1/2 IM training. I think I'm too old to just eat random food and get away with it in my workouts.

 

[El Floppo]

Anybody tried Ultima sport drink?

They were handing out samples at Whole Foods- low calorie, all natural electrolyte drink that tastes pretty damn good (at least in a little cup sample size). I'm going to try it out on my long run tomorrow. While I'm not doing tris, there doesn't seem to be any need for the higher calorie intake of some of the other sports drinks... I think...

 

[El Floppo]

Training Update: things are progressing. Last week's painfully slow workouts and extra rest paid off well. I came back relaxed, strong and confident. Sunday I went for a training ride with two local racers. 52 miles and change. We took turns doing 30 second pulls then sped up and did some rollers. I was OK until we started pushing the pace to 22 MPH where I began needing to take every other pull opportunity. I recovered and worked my way back into the mix, finishing our effort with a solid pull through a flat to downhill to flat, topping us out around 36. The guy right behind me outweighs me by a good 30+lbs and needed to pedal a bit to keep in the clean air. Soreness was almost non-existent the next day. Thanks for the advice on the full recovery week Floppo!

Glad the recovery week worked! It really pays off down the road if you can keep them up every 3 weeks or so.It's tough as hell to not release the hounds every workout, isn't it? And I always want to explain why I'm going slow to everybody else on the running/bike route... yeah, see- I'm in a recovery/taper week, otherwise you and your banana seat, handle-bar-ringy-bell ### would be just seeing my vapor trail...

 

[BassNBrew]

1:35 finish, good for top Clydesdale if I had registared correctly and somewhere around #30 out of roughly 85 if I recalled.

On to the Good, the Bad, and the Ugly...

the Bad: Damn I'm slow. Run time for the 5K was in the upper 26 min range. The first mile was a blazing 8:45. How slow am I...various chicks lugging around 10 pound melons passed me. Chicks with rear ends twice as wide as my fat ### passed me. Dudes with obvious physical handicaps passed me. Some guy stopping to walk every now and then stayed in front of me.

the Good: Passing all the pretty young things (I think I fell in love a dozen times today) as well as lard butts that smoked me on the run during the bike. I averaged 21.9 mph for the 40K which was good for #18 overall on the bike. No one passed me and stayed in front on the bike. I probably passed 30-40 people on the bike. The course was hilly and that's where I did the damage. Even though I was in pain from the run (hips and hamstrings) I hammered the bike. 23+ out with the wind and 21 back into it. Nothing like passing a guy riding a disc like he's standing still. Another discer that I passed with a 1/4 mile to go tried to sprint pass me at the end. I was having none of that crap and laughed when he finally said it's all you buddy. Yes Floppo, I love the bars. Getting new tires today as mine are in bad shape. Thought I was getting a flat for the first 10 miles which wasn't good for the mind. I think I'm starting to see cords on the rear tire. Now I'm pumped to get a good set of wheels and a TT bike.

the Ugly: Here's to Coldeus...Pounded down 3 sport drinks that I've never tried before when I was done. Had to take 4 pit stops on the ride home as I basically completely the master clense program in an hour and droped an intestine to boot. Not feeling well at all right now.

Well I'm going to use this as a spring board to do the time trial on Wednesday at Lowe's Motor Speedway. Hopefully weather permitting, I can go for a PR.

 

[Norman Einstein]

congrats BnB...

maybe someday i'll be able to do something similar...i'm in nowhere near the shape to do it now

 

[El Floppo]

1:35 finish, good for top Clydesdale if I had registared correctly and somewhere around #30 out of roughly 85 if I recalled.On to the Good, the Bad, and the Ugly...the Bad: Damn I'm slow. Run time for the 5K was in the upper 26 min range. The first mile was a blazing 8:45. How slow am I...various chicks lugging around 10 pound melons passed me. Chicks with rear ends twice as wide as my fat ### passed me. Dudes with obvious physical handicaps passed me. Some guy stopping to walk every now and then stayed in front of me.the Good: Passing all the pretty young things (I think I fell in love a dozen times today) as well as lard butts that smoked me on the run during the bike. I averaged 21.9 mph for the 40K which was good for #18 overall on the bike. No one passed me and stayed in front on the bike. I probably passed 30-40 people on the bike. The course was hilly and that's where I did the damage. Even though I was in pain from the run (hips and hamstrings) I hammered the bike. 23+ out with the wind and 21 back into it. Nothing like passing a guy riding a disc like he's standing still. Another discer that I passed with a 1/4 mile to go tried to sprint pass me at the end. I was having none of that crap and laughed when he finally said it's all you buddy. Yes Floppo, I love the bars. Getting new tires today as mine are in bad shape. Thought I was getting a flat for the first 10 miles which wasn't good for the mind. I think I'm starting to see cords on the rear tire. Now I'm pumped to get a good set of wheels and a TT bike. the Ugly: Here's to Coldeus...Pounded down 3 sport drinks that I've never tried before when I was done. Had to take 4 pit stops on the ride home as I basically completely the master clense program in an hour and droped an intestine to boot. Not feeling well at all right now.Well I'm going to use this as a spring board to do the time trial on Wednesday at Lowe's Motor Speedway. Hopefully weather permitting, I can go for a PR.

Awesome! The Bad-Sub 9:00m is completely respcectable for that kind of race, especially if it's your first. Plus you got the joy of doing nothing but passing people the rest of the way- win-win. Oh- multisport women are really tough to read, physically. I've known some mid-range to blazingly fast women who you'd never guess could even run a 5k given their physique. I gave up worrying about them passing me... although it still is a slap to the pride every time they do... so scratch that first part- I haven't given up worryting about them passing me. The good- you've gotta LOVE passing disc-riding dudes! Amazing work on the ride- especially given the run before. I've been itching to get back on the bike, and hearing you, culdeus, tri-man, pigskin et al yapping makes me even more itchy. The Ugly-

 

[tri-man 47]

got out for another 5k....cut my walk time down to 3.5 blocks and my time down to 31.21....slowly getting there

...slow but sure! Keep at it!Well done, BnB. 2Young - great stories from the road. Some of my best runs have been 'discovery' runs in new locations. They make for great memories.

 

[RustyFA]

I ran my 1st 16 miler on friday morning. I did it with two others and had a time of 2:39 or a 9:56 mile. Not bad but certainily not fast. I could have gone a little faster but probably not better than a 9:30. I took 3 gels and stayed hydrated. I had to stop and pee once and turned off the watch for that. I'm a little sore but not bad.

 

[pigskinliquors]

1:35 finish, good for top Clydesdale if I had registared correctly and somewhere around #30 out of roughly 85 if I recalled.

On to the Good, the Bad, and the Ugly...

the Bad: Damn I'm slow. Run time for the 5K was in the upper 26 min range. The first mile was a blazing 8:45. How slow am I...various chicks lugging around 10 pound melons passed me. Chicks with rear ends twice as wide as my fat ### passed me. Dudes with obvious physical handicaps passed me. Some guy stopping to walk every now and then stayed in front of me.

the Good: Passing all the pretty young things (I think I fell in love a dozen times today) as well as lard butts that smoked me on the run during the bike. I averaged 21.9 mph for the 40K which was good for #18 overall on the bike. No one passed me and stayed in front on the bike. I probably passed 30-40 people on the bike. The course was hilly and that's where I did the damage. Even though I was in pain from the run (hips and hamstrings) I hammered the bike. 23+ out with the wind and 21 back into it. Nothing like passing a guy riding a disc like he's standing still. Another discer that I passed with a 1/4 mile to go tried to sprint pass me at the end. I was having none of that crap and laughed when he finally said it's all you buddy. Yes Floppo, I love the bars. Getting new tires today as mine are in bad shape. Thought I was getting a flat for the first 10 miles which wasn't good for the mind. I think I'm starting to see cords on the rear tire. Now I'm pumped to get a good set of wheels and a TT bike.

the Ugly: Here's to Coldeus...Pounded down 3 sport drinks that I've never tried before when I was done. Had to take 4 pit stops on the ride home as I basically completely the master clense program in an hour and droped an intestine to boot. Not feeling well at all right now.

Well I'm going to use this as a spring board to do the time trial on Wednesday at Lowe's Motor Speedway. Hopefully weather permitting, I can go for a PR.

Sounds like you had a great race BnB! 21.9 on a hilly course is fantastic! Running times can always be improved. There is something special about passing "discers", who have spent more on there rear tire, than I have on my entire bike! Whenever possible, I pass them as quickly as I can (it just feels good!). Regarding falling in love...it is a great motivation, though when I get behind a good behind, I pass them as slowly as possible (= the opposite of passing a "discer"). Re: the cleansing = UGH!Tri's are calling...!!!

 

[pigskinliquors]

I ran my 1st 16 miler on friday morning. I did it with two others and had a time of 2:39 or a 9:56 mile. Not bad but certainily not fast. I could have gone a little faster but probably not better than a 9:30. I took 3 gels and stayed hydrated. I had to stop and pee once and turned off the watch for that. I'm a little sore but not bad.

Great job Rusty! 16 = 3 or fewer long runs left prior to a marathon!! Are you training for one, and when is it??

 

[DolphinsPhan]

Did 6 miles this morning at 9 m/m pace. It was very easy. Thank god it was in the low 60s when I went. I tried the fruit punch Accelerade. Didn't think it was too bad. I drank it after the run. Only had some water during the run. Tried the vanilla Gu as well. Not to bad. Favorite Gu flavor is still chocolate followed by lemon lime.

All my exercise this morning went to hell when I spent 5 hours at Hooters from my draft eating wings and drinking beer!!! Can't wait to see what I feel like when I try and run tomorrow morning...

 

[tri-man 47]

I ran my 1st 16 miler on friday morning. I did it with two others and had a time of 2:39 or a 9:56 mile. Not bad but certainily not fast. I could have gone a little faster but probably not better than a 9:30. I took 3 gels and stayed hydrated. I had to stop and pee once and turned off the watch for that. I'm a little sore but not bad.

Hey, I was wondering how your training was going! Great job on the 16 miles!! You're well on your way for the Chicago marathon.

 

[RustyFA]

I ran my 1st 16 miler on friday morning. I did it with two others and had a time of 2:39 or a 9:56 mile. Not bad but certainily not fast. I could have gone a little faster but probably not better than a 9:30. I took 3 gels and stayed hydrated. I had to stop and pee once and turned off the watch for that. I'm a little sore but not bad.

Great job Rusty! 16 = 3 or fewer long runs left prior to a marathon!! Are you training for one, and when is it??

Thanks pig and tri-man. I actually have 3 more 16s, 2 18s, and 1 21 before the marathon. Maybe one less 16. I keep on trying. It is frustrating because I want my times to be better but the humidity has been 95% plus and I haven't wanted to really push it. On our 14 last week it was 100% humidity and 76 degrees at the beginning of the run. At 13.5 one of our 4 guys basically got heat exhaustion. Bad news.I keep wanting to pace myself because of the rigors of this but I think I can go faster. I think our group will end up running right below 10's for the marathon. I slow us down to be honest. No shame in that. I have missed a couple days. I got 3 blisters on one toe and skipped a day and I had major chafage issues in the nether regions after another run. Body Glide is great. Thanks for the thoughts.

 

[Darrinll40]

I haven't been posting much lately because my work life has picked up tremendously. But I have kept up on the reading. This was my light week for running, though I think I messed it up today.

Wednesday I ran 5.8 mile in 58:45, it was the first run on my new Mizunos and the felt great. It was a nice easy run with a little sprint for the last couple hundred yards. I again ran it with SteveUK, it is nice having a running partner. Though he can out sprint me. I guess I need to learn how to do that.

Thursday I ran 7.06 miles in 1:09:17. A bit faster paced than Wednesday, but still comfortable.

Sunday, today, I just finished 3.07 miles. I know this is supposed to be an easy week, but I felt so good this morning. I ran it in 24:31, a 7:59 pace. I misremembered the map. I had meant to run a 5K but came up short. But I figure that I could have run the last .04 in no more than 13-14 seconds which would put my time at 24:45. My best 5K race is 25:18. And to tell the absolute truth, I think I left something out there.

My next race is 4 weeks from yesterday, September 15, a 4 miler. I have dreams of finishing in under 30 minutes, but I will accept anything under 32.

Congrats to all those who ran their races this week.

Keep running,

Darrin

ETA: The temp was 77 and high humidity this morning. I am hoping that with when these two things become lower as winter progresses in Florida, that my times will get better. I hope that is the case.

 

[El Floppo]

15m today.

This is the longest I've run since my IM more than 2 years ago, and I wasn't sure how I'd do given a couple of things...

PTTS #1: ran harder this week in my two shorter runs, thought my legs would be tired.

PTTS #2: My damned ******* demonspawn sweet little 2mos angel decided he really wanted to hang out with mom and dad last night, all bright-eyed, bushy mouthed and sleepless. I got about 3-4 hours sleep, spread out over 3 different sleep sessions. I love him so.

Decided to split it into 5m splits with walking and gels after each split (ran with my fuel belt with AminoVitale Endurance/Accelerade mix in two 7oz bottles and AVendruance/Ultima in the other two- took a couple of slugs at each mile split). Felt ok, but heavy legged out of the gate, and settled into a comfortable, easy pace which turned out to be 9:00m.

Finished the first two 5m splits in exactly 1:30- maintaining the 9ish miles throughout but starting to question the next 5m as my legs and body were getting heavy. Took my gel and filled up my bottles with water for the next 5 and started to chatting with a Swiss guy who was training for a marathon in Switzerland and asked to tag along.

We took off at my pace (slower than his) and talked the entire time... before we knew it, I looked at my watch and we had run 5m... in exactly 45:00! I thought for sure we had slowed down- but he probably kept me honest with the pace while my legs tired.

So overall- 15m- 2:15, almost on the dot.

eta: My 9:00m goal for NYC is still hopeful, as I felt like I had a number more miles in me when I finished today.

As an anti-PTTS, I should add that it was in the high 60s, windless with full cloud cover this morning- PERFECT workout conditions.

 

[El Floppo]

I ran my 1st 16 miler on friday morning. I did it with two others and had a time of 2:39 or a 9:56 mile. Not bad but certainily not fast. I could have gone a little faster but probably not better than a 9:30. I took 3 gels and stayed hydrated. I had to stop and pee once and turned off the watch for that. I'm a little sore but not bad.

Great job Rusty! 16 = 3 or fewer long runs left prior to a marathon!! Are you training for one, and when is it??

Thanks pig and tri-man. I actually have 3 more 16s, 2 18s, and 1 21 before the marathon. Maybe one less 16. I keep on trying. It is frustrating because I want my times to be better but the humidity has been 95% plus and I haven't wanted to really push it. On our 14 last week it was 100% humidity and 76 degrees at the beginning of the run. At 13.5 one of our 4 guys basically got heat exhaustion. Bad news.I keep wanting to pace myself because of the rigors of this but I think I can go faster. I think our group will end up running right below 10's for the marathon. I slow us down to be honest. No shame in that. I have missed a couple days. I got 3 blisters on one toe and skipped a day and I had major chafage issues in the nether regions after another run. Body Glide is great. Thanks for the thoughts.

Nice work, Rusty! Which marathon are you doing?

 

[El Floppo]

.

My next race is 4 weeks from yesterday, September 15, a 4 miler. I have dreams of finishing in under 30 minutes, but I will accept anything under 32.

Every time I read you posts I just have to shake my head in disbelief... sub 8:00m!!?? Don't you just wish you could go back in time and show your old self what you're capable of doing? As always, Darrin- I am completely amazed by what you've done in (the grand scheme of things) not that much time.

 

[Darrinll40]

.

My next race is 4 weeks from yesterday, September 15, a 4 miler. I have dreams of finishing in under 30 minutes, but I will accept anything under 32.

Every time I read you posts I just have to shake my head in disbelief... sub 8:00m!!?? Don't you just wish you could go back in time and show your old self what you're capable of doing? As always, Darrin- I am completely amazed by what you've done in (the grand scheme of things) not that much time.

Thanks.With my old attitude I just would have said that my future self is stupid to be running and exercising. It has been more of a mental accomplishment than a physical one.

 

[tri-man 47]

Nice work, Rusty!

Which marathon are you doing?

Was I too subtle in answering your earlier question on this when I responded to a Rusty-post and mentioned Chicago? Get some sleep, buddy.

 

[2Young2BBald]

Anyone ever done an event with the Michelob Ultra, Race to the Ultra post race event? The 10-mile run we’re doing this coming Saturday is their only event in August and I’m wondering if it’s worth hanging around for (assuming I can still walk and haven’t crapped myself). I figured we’d hang around a bit, but not sure how long. We’re going up the night before to take in the events surrounding the race and staying in a hotel about 10 minutes from the start vs. rushing and hour and change to be there to park by 7am. We’ll need to let the sitter know how long they’ll have to be with the kids for Saturday and just trying to plan everything out.

I checked in here to check the start times, etc http://www.crim.org/ the count down clock got some butterflies going. Not sure what to expect with the hills involved, but I’ll guess I’ll finish in the 10-minute mile range, with a stretch goal up coming in sub 90 minutes.

 

[El Floppo]

Nice work, Rusty!

Which marathon are you doing?

Was I too subtle in answering your earlier question on this when I responded to a Rusty-post and mentioned Chicago? Get some sleep, buddy.

 

[RustyFA]

I ran my 1st 16 miler on friday morning. I did it with two others and had a time of 2:39 or a 9:56 mile. Not bad but certainily not fast. I could have gone a little faster but probably not better than a 9:30. I took 3 gels and stayed hydrated. I had to stop and pee once and turned off the watch for that. I'm a little sore but not bad.

Great job Rusty! 16 = 3 or fewer long runs left prior to a marathon!! Are you training for one, and when is it??

Thanks pig and tri-man. I actually have 3 more 16s, 2 18s, and 1 21 before the marathon. Maybe one less 16. I keep on trying. It is frustrating because I want my times to be better but the humidity has been 95% plus and I haven't wanted to really push it. On our 14 last week it was 100% humidity and 76 degrees at the beginning of the run. At 13.5 one of our 4 guys basically got heat exhaustion. Bad news.I keep wanting to pace myself because of the rigors of this but I think I can go faster. I think our group will end up running right below 10's for the marathon. I slow us down to be honest. No shame in that. I have missed a couple days. I got 3 blisters on one toe and skipped a day and I had major chafage issues in the nether regions after another run. Body Glide is great. Thanks for the thoughts.

Nice work, Rusty! Which marathon are you doing?

Chicago on October 7th.

 

[tri-man 47]

Nice work, Rusty!

Which marathon are you doing?

Was I too subtle in answering your earlier question on this when I responded to a Rusty-post and mentioned Chicago? Get some sleep, buddy.

It was liquors that had earlier asked as to which marathon for Rusty. You triathletes all look alike to me. Sorry! Nice to see you getting some sleep, though. Carry on.

 

[pigskinliquors]

I got me ### kicked during my run this weekend!

I planned on running a negative split 8 miles (starting at 8:45 per mile, finishing at 8:10 = :05 seconds per mile faster). I got out later than I anticipated, as the Mrs. wanted to get her run in first (on the treadmill). When I left the temp was 85 degrees, with 92% humidity (ptts!). I weighed in (to see how much water I should be drining) took my Garmin, and 24 oz of water on my fuel belt, and took off. All went well for the first 5 miles (right on pace), but my legs got really woggly, really fast. My sixth mile was 8:50, and my heart rate was up to 192 (my max is 200), and rising. I walked a quarter mile, while I finished off my water, then took off again. My HR was back over 190 before I finished mile 7, and I repeated until I got in. My sweat was literally pouring out of me. I weighed in, and had lost 7 pounds of water during the run (considering I still have 8 pounds of vacation weight to take off, it actually felt good for a couple of seconds). I hydrated the rest of the day, and felt fine later, but was not happy with myself for treating my body like that.

As a glutton for punishment, I then went for an 80 mile bike ride w/ my neighbor on Sunday (it should have been 78, but we took a small detour). I had never ridden more than 45 miles, and he'd never gone more than 50. He's preparing for the Hotter than Hell Hundred next weekend (I won't be going = many, many excuses) and I wanted to support him. I've ridden with him before, and he rides quite slow = I figured I could handle it.

We started at 5:00 am to avoid the heat, and took rest stops at miles 37 and 55. The pace was excruciatingly slow to me (we averaged 15.6 mph), but the ride was awesome. The loop that we did was fairly flat, there was little wind, a great sunrise, and little traffic. My neighbor cramped up around mile 70, so we limped in. My legs felt great afterwards, and I actually contemplated getting a little run in immediately after. FYI: spending 5 hours on your bike has a very negative impact on how your ### feels! My post weight was 1 pound heavier than I started = I learned my lesson from Saturday and ate and drank throughout the whole ride. Longer rides are in my future, but I HAVE to get a regular road bike, as my hands were quite sore, as I rode on my bull-horns most of the ride to be social (some time in the aero-position to save my back, but not enough).

 

[mr. furley]

first "challenge" on tap tonite.

i've come down with a ####ty cold and it's raining outside. supposed to subside my this afternoon but.. man... i feel like ####.

should be an interesting run.

 

[Norman Einstein]

knocked out another 5k last night in 30.54...didn't think I'd fare as well since I had just run one on the 17th and walked a little more than previously, but I could tell I was running faster and stronger up the hills...my stamina is starting to come around as I'm able to run farther before having to slow to a walk, hopefully soon I'll be able to complete it without walking

 

[tri-man 47]

For me it was a 4 mile run this morning (last mile was a comfortably strong 7:35). My bruised or broken toe seems to be pretty good, and it was fine during the run. Achilles tendon still not great, but no worse, either. I'll try to push my mileage up to marathon training levels and decide in September if I can do the fall marathon (with still some hope of joining gruecd in Boston).

 

[gruecd]

I'll try to push my mileage up to marathon training levels and decide in September if I can do the fall marathon (with still some hope of joining gruecd in Boston).

Best of luck, my friend!

 

[RoarinSonoran]

5mi on Saturday, in...umm...somewhere just under 50min(?). Well, memory fails me on that time, but I did remember to check my YTD mileage. lol

Right at 305miles, plus another 10 or so for a couple of runs where I didn't have my Garmin.

Wait a sec, that doesn't sound right. I must have added wrong, because I was just about to post that I should be able to add another 100miles in the next two months (training for and running two half-marathons). I had to write down the weekly totals from my Garmin (since it only gives weekly totals, or a grand total since I first used it two years ago...526mi since then), and used two columns to add sets of numbers. I must not have added the two columns together. So, that would mean another 86miles (the total I remember from one of the columns). I'll double-check it tonight and update this post.

I also tried Mountain Berry-flavored Accelerade this weekend. I'll put it in the 'good' category with Lemonade. I had my wife look for it at Target, and she said it came with a $1off instant coupon. Then the cashier rang up the coupon from the earlier post at the max value, $2.59 (instead of the sales price, $1.99), so I got two bottles for 39cents.

ETA: I was correct the first time, 305mi YTD.