Darrinll40
Footballguy
Nothing lately. I will have some more up after my next race on the 15th.good lawdDarrinll40 said:got any pics of the new, improved, you?
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Ran a 10k in June (1 Viewer)
- Thread starter GStrot
- Start date
pigskin pimp
Footballguy
I think I could run 5 miles if you spotted me 4 and 1/2.
tri-man 47
Footballguy
We can arrange that. Hey, we were spotting furley some miles a couple of months ago, and now look at him!
mr. furley
Footballguy
pigskinliquors
Dr. Parrothead
PM sent.Anyone? Beuler?Can someone print this coupon for me and email me a screenshot? I've used it twice already, and my plan of using it with another browser has failed (nor do I have another computer handy). If you've already printed it and still have the coupon, perhaps scan it and email to me? TIADon't forget to photocopy it 50 times for yourself.FYI, this installs a "coupon printer" in your browser. It says it doesn't transmit personal info (ie spyware), but it does limit you to being able to print the coupon only twice. So, print it once and then photocopy it 50 times.
Darrinll40
Footballguy
Well. mr. furley, I hope that you were talking to me. Here is a photo taken today after my 9 mile run. You can see why I still regularly wear a shirt. Also it is directly after my run so I am still in my running shorts.Speaking of my run. I ran the exact same course 3 weeks ago and it kicked my butt. Today I got a small measure of revenge. I ran it in 133:28, only a minute faster than last time, but worlds different. I had to work to keep myself at a slower pace. Three dofferent times during the run I felt like I could increase my pace significantly. I don't know if it was because it felt cooler outside this morning, if I felt better, or if doing the speed work during the week is beginning to pay off. Whatever, it was a very enjoyable run.good lawd
Sorry about the gross pic, but furley did ask for it.
Have great runs,
Darrin
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SFBayDuck
Footballguy
Darrin, that's just amazing, looking at those before and after pics.....unbelievable.
Welcome Sid. I'm another who just started running this year, sometime in Spring I guess. I started with the couch to 5K plan, struggling in week 3 to string together a couple minutes in a row. I just got back from a 6.5 mile run this morning (those that remember my post from this run last weekend, I attacked that big hill TWICE this time!), and am working towards a 12K race at the end of the month.
One benefit of getting to the point where I'm doing more challenging runs is that DAMN is the eye candy much better. The paths along the creek I normally run were filled with walking old people and gossiping housewives. I easily counted 15 just smokin' hotties this morning during my run, which just adds more fuel to the motivation fire! I do leave that part out when describing the run to my wife, however......
ETA: I was about 218 when I started running this spring, down to about 198 now.
Welcome Sid. I'm another who just started running this year, sometime in Spring I guess. I started with the couch to 5K plan, struggling in week 3 to string together a couple minutes in a row. I just got back from a 6.5 mile run this morning (those that remember my post from this run last weekend, I attacked that big hill TWICE this time!), and am working towards a 12K race at the end of the month.
One benefit of getting to the point where I'm doing more challenging runs is that DAMN is the eye candy much better. The paths along the creek I normally run were filled with walking old people and gossiping housewives. I easily counted 15 just smokin' hotties this morning during my run, which just adds more fuel to the motivation fire! I do leave that part out when describing the run to my wife, however......
ETA: I was about 218 when I started running this spring, down to about 198 now.
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Sid
Footballguy
What do people think about using a treadmill vs. running a path outside?
Are there certain temperatures that I should avoid running in, too hot or too cold?
I just finished week 3 today, and looking at week 4, it's scary! A girl at work advised me taking 3 steps every exhale, 3 steps every inhale. I tried it and it seems to help..
Are there certain temperatures that I should avoid running in, too hot or too cold?
I just finished week 3 today, and looking at week 4, it's scary! A girl at work advised me taking 3 steps every exhale, 3 steps every inhale. I tried it and it seems to help..
El Floppo
Footballguy
All great advice by the resident tri gurus.I'd add to try and do a couple of bricks before race day- ie: follow a bike workout immediately with a run, ala race-day. On the run, concentrate on short strides out of the transition- your legs will be a little weighted from the bike, and in a much different way then they're used to for running. Shorten the strides and speed up the turnover until they loosen up enough for you to get comfortable with your own stride. I did this enough where that short stride (aka: the ironman shuffle) became my normal running stride.Oh- I'll add a comment to t-man's swim comments. I am not a swimmer; I'm also an anchor and a rock- but I got to train with coaches for a few years (TNT and then my tri-clulb) who were swimmers. I was around them enough to hear the recurrring themes over and over again, which was, 1: two-beat kick (one kick with the opposite foot for each stroke rather than a flutter kick), with the kick only being a flip- similar to kicking off a sandal/flip-flop. This was the first part I actually took into practice- I'm slow, but I get out of the water with fresh legs to go all out on the bike and run (vs the flutter-kickers who are tiring their legs and lungs out).2: and this is the only thing that's opposite to what tri-man said- concetrate on the entry into the water with your stroke. Make it explosive down and forward so that your underarm feels like it's gliding forward along a horizontal surface just below the water surface as your hand extends and glides forward- you should feel your underarm pushing down and forward. DON'T worry about your pull. Keep concentrating on an explosive entry into the water (you should hear a "pop-splash" as your bicep goes into the water) and a long glide forward with your stroke hand. The pull will happen automatically when your other hand makes entry into the water- if you do anything, just make a cup- bend your fingers down on your lead hand as the other hand is about to make entry- but given where you're at, don't even worry about that. This back and forth with each stroke should give your torso/hips a nice rotation, which helps your aquadynamics. The kick is more about flipping you back in the other direction of the rotation than really propelling you forward too much.Great advice here! I'd also add, that if at all possible, try to get in some practice open water swims. During these (or if you can't get in open water, do it in the pool), practice sighting. This is done by looking forward the first pull after a breath, to see where in the heck you are. I tend to "sight" every 10th or so stroke (depending on congestion, etc.). You can also follow others, but be leery, as they may be leading you off the course. I've spent a few tri's meeting friendly people in kayaks telling me I need to get back on the course.You're not an Anchor, you're a Rock.Yes, a sprint - 1/4 mile swim, 15 mile bike, 3 mile run. The run will be the easiest part for me considering my training has been focused on the half marathon. The bike shouldn't be too much trouble, but I've heard there's an early hill that's a killer. I'm not too proud to walk up that hill if necessary. The swim will be the toughest part for me. I started training about 6 weeks ago, and although I swam a half mile tonight, I still can't swim more than 100 yards without stopping. A guy I see at the pool a lot has started calling me Anchor.
Great news on the races! You just might surprise yourself on the swim. While race conditions can be tougher due to the crowds, you don't have to worry about lane lines and turning every 25 yards. You just get to swim. In these last swims, don't get hung up about steady distance. Focus, focus, focus on how you swim ...are you rotating your upper body to get a smooth breath ..is your hand entry good ..are you pulling comfortably through the stroke ..do you have a steady, easy kick. Remember that when in doubt or when anxious, don't try to speed up your stroke - slow it down to get a good pull, allow your full rhythm to get in synch, and give yourself a chance to take a good breath. In the race, just be ready to allow yourself to do a few froggy kicks as you reorient yourself and/or get refocused. You won't loose appreciable time doing so. Unlike a pool swim, what you'll find is that as soon as you hit the water, there's 'no turning back.' I.e., your stroke kind of needs to go on 'automatic' - you won't have the opportunity to stop and think about how it's going, you just gotta swim. So again, focus on knowing yourself and your stroke in these last few weeks. It'll go better than you think!
mr. furley
Footballguy
seriously. you look like a totally different person. completely. amazing transformation.congratulations Darrin 
Rock Lonemilk
Footballguy
mr. furley
Footballguy
####in'ait will drive you insane but you have to do it.
El Floppo
Footballguy
It's about time and personal preference, IMO. I'll say objectively, that the advantage to running outside is that you're in control of your own pace, instead of getting dragged along without thinking about it. I've always preferred being outside, so the treadmill is really only just when I have to. re; temperature.... gear, gear, gear! I did a race at 4deg, where my sweat, tears and exhalation all froze (including my fuel belt bottles) but I was wearing 3 layers on my legs and 4 up top and two on my head, so I was ok temperature-wise... not as comfortable as running in 50/60s but doable. The colder it is, the more you have to be aware of stretching and not tearing something... the warmer, the concern is with dehydration and cramping.Were you guys smoking a bowl when she mentioned the three steps/breathe thing? I was in a bowling/stoner league for a year and one of our opponents asked if I exhaled or inhaled when I released the ball... my average dropped something like 30pins after that. If the 3 steps works- great! I'd say not to worry about it and to let your body find a comfortable rhythm, but if it seemed to help... fantastic.And welcome to the thread! Don't worry about keeping up with the gruecd's in here- we're all of varying ability and experience- the key is knowing that you're doing the best you can while continuously pushing yourself (and staying diligent with the program)... you'll do great!
2Young2BBald
Footbaldguy
I have heard this works, but cant do it and have no idea my breathing style. I just know when my breathing gets shallow, I need a couple of good, deep breaths and I'm better.I have been playing thread catch up and saw you got good shoes, did you complement them with other good gear (socks are very important)? Spoil yourself, it wil make this that much more fun.
Sid
Footballguy
Good socks? I'm clueless, I have no idea what qualifies as good socks. Got a link for me?
Any money I spend makes it less likely that I quit, because, hey, I just bought $130 shoes, I need to get my money's worth!Also, what other gear would people suggest? I bought an Ipod.. Now I just need to get it loaded...
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El Floppo
Footballguy
Gear for me is just good, wicking clothing. Same goes for the socks- I like "ultimax".. I think by Wigwam.Sid said:Good socks? I'm clueless, I have no idea what qualifies as good socks. Got a link for me?2Young2BBald said:
mr. furley
Footballguy
good socks for sure. they wick the sweat away from your feet. cuts down on blisters and such.
i didn't believe it at first either but they work great.
i didn't believe it at first either but they work great.
King_Kelly
Footballguy
Where does one buy good socks? The local sporting goods store, or do I have to go to the running store?
2Young2BBald
Footbaldguy
I bought a pair of these from a running store out in Boise, ID: http://www.sockguy.com/products.html They are a single wall synthetic and have a strong weave (fits nice). I have (2) pair of these: http://www.wrightsock.com/running.html one high and one low. I like the double wall for hotter weather or when its wet out. I also have a pair of these: http://www.defeet.com/products/productsport.php?sport=run and like the higher sock. These also fit tight and are sewn so they don't bunch at the toes. I blistered a bit with the sock guy sock last weekend. I ran 7 miles yesterday with the wright sock with my feet not totally healed and didn't even have a rub. The only thing I don;t like about them is they can bunch a bit due to the double wall and they are thicker and feel different than the other socks. One thing I read that is so true is that for any gear "cotton kills".
2Young2BBald
Footbaldguy
I just purchased this for my wife’s 40th birthday next spring: http://www.500festival.com/marathon/ . I was reading Runner’s World, their ½ marathon edition. This is supposed to be the biggest ½ in the US and one of the overall largest race events. They cap the sign up at 35,000 runners. I think it’ll be awesome to be able to run on the track for 2 of the miles. My wife was a flight attendant when we were 1st married and we used to fly down to Indy for long weekends and had a blast. I was there in March and stayed at the Westin by the capitol. I was able to get a room there for the race weekend (I wanted either of the Marriott properties downtown, but they were booked –8 months before the event). I booked the room directly with Westin and got $50 off a night with my corporate discount, but the person taking the reservation suggested I call the city’s convention booking line to see if I could get a better discount. I did and ultimately saved over $100 a night on the room rate and will get to walk right out the door to the starting line.
Anyone done this event before or have plans to do it in the spring? Last year, it sold out before November from what I read.
On an unrelated note, took a spill running yesterday. I was talking with my wife and caught some uneven sidewalk slabs. I got luck and had the wherewithal to stumble a few steps and put by hand and elbow in the grass, but not so lucky with my knee. It was a bleeder (and still is). We were at 2.5 miles of the 10K or so distance we were running. We finished the run in under an hour, even with the spill, but the thing hurts like heck today. I am going to try and run on it tomorrow. I am running a 10K in two weeks and want to try a go sub 50 minutes. Thought I would try and do a speedy 5K tomorrow, shooting for around 24/25 minutes depending on how my knee feels.
Anyone done this event before or have plans to do it in the spring? Last year, it sold out before November from what I read.
On an unrelated note, took a spill running yesterday. I was talking with my wife and caught some uneven sidewalk slabs. I got luck and had the wherewithal to stumble a few steps and put by hand and elbow in the grass, but not so lucky with my knee. It was a bleeder (and still is). We were at 2.5 miles of the 10K or so distance we were running. We finished the run in under an hour, even with the spill, but the thing hurts like heck today. I am going to try and run on it tomorrow. I am running a 10K in two weeks and want to try a go sub 50 minutes. Thought I would try and do a speedy 5K tomorrow, shooting for around 24/25 minutes depending on how my knee feels.
Well they posted the Gap results this week.
Best time 4:33 min. My time was 7:13, good for 20th of the 21 finishers. They added a new division call "variation" for the 38 people that abandoned, shortened the route, or were hauled off the mountain.
Best time 4:33 min. My time was 7:13, good for 20th of the 21 finishers. They added a new division call "variation" for the 38 people that abandoned, shortened the route, or were hauled off the mountain.
El Floppo
Footballguy
How much did you beat the 21st finisher by? Amazing that the dropout rate was somewhere around 60%... amazing work being in the 40% that could.A very gb just finished the Cycle to the Sun in HI... sounded amazing. He's talking about doing it again and adding something in CO next year- Evan's Peak or something? Start at 7k and finish to 14k elevation... I'm pretty sure I'd implode into a tiny green globule at those altitudes.BassNBrew said:
mr. furley
Footballguy
this just sounds like a horrible idea
7:41 was the other time.I think someone on this board was going to do that ride. Here's the profile.
Rock Lonemilk
Footballguy
Anyone who does a 35 mile 10,000 foot climb has to be insane.
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Norman Einstein
Footballguy
not sure what I did, besides the obvious, but I ran my 5k tonight in 29.11 (41 seconds faster than my best time so far)
El Floppo
Footballguy
El Floppo
Footballguy
Despite my fear of it all this week, I finished my 18m run today in prep for NYC.
Broke it into 6m parts- my house to Central park, Central Park, and back home.
After my miserable 12m last week, I decided to follow Righetti's lead and slow things down with the pace and HR at the start. Did the first 6 in 1:01- and all flat, btw. I don't remember ever running that pace, but it worked; I felt great heading into the park where I picked things up (mostly because there are so many people running there, it's tough to hold back completely for me ). Ran the 6 in CP in 52:00, despite it being pretty hilly and felt great coming out of the park. Headed home with an increased pace, but started tanking after about 15m... ended up getting home in 55:00.
So overall, I finished the 18m in 2:48 which is a 9:20 pace. That would put me at 4:04... not cool. Goal #1 should hopefully be met (staying healthy), but the sub 4 goal #2 would be too tantalizingly close. Next run, I'm going to need to try and concentrate on staying with a 9:00 pace. I've decided to add Goal #3, which is to finish faster than my IM marathon- 4:30, iirc, which included a LOT of walking (back when I was more gruecd-esque with my pace).
Can't say I felt great after the 18- wasn't exactly chomping at the bit to do 8 more- but hopefully by Nov 4 I'll have gotten my legs back a bit. But considering how absolutely crappy I felt with the 12m last week, I am fairly happy about things. Now I just have to book a damn baby-sitter for the week prior to the race so I can get some sleep.
Broke it into 6m parts- my house to Central park, Central Park, and back home.
After my miserable 12m last week, I decided to follow Righetti's lead and slow things down with the pace and HR at the start. Did the first 6 in 1:01- and all flat, btw. I don't remember ever running that pace, but it worked; I felt great heading into the park where I picked things up (mostly because there are so many people running there, it's tough to hold back completely for me
). Ran the 6 in CP in 52:00, despite it being pretty hilly and felt great coming out of the park. Headed home with an increased pace, but started tanking after about 15m... ended up getting home in 55:00.So overall, I finished the 18m in 2:48 which is a 9:20 pace. That would put me at 4:04... not cool. Goal #1 should hopefully be met (staying healthy), but the sub 4 goal #2 would be too tantalizingly close. Next run, I'm going to need to try and concentrate on staying with a 9:00 pace. I've decided to add Goal #3, which is to finish faster than my IM marathon- 4:30, iirc, which included a LOT of walking (back when I was more gruecd-esque with my pace).
Can't say I felt great after the 18- wasn't exactly chomping at the bit to do 8 more- but hopefully by Nov 4 I'll have gotten my legs back a bit. But considering how absolutely crappy I felt with the 12m last week, I am fairly happy about things. Now I just have to book a damn baby-sitter for the week prior to the race so I can get some sleep.
pigskinliquors
Dr. Parrothead
Well done EF! Getting the 18 in is the key, not the time. The fact that you were able to get some faster miles in is very beneficial. As my knees have aged, I'm running fewer and fewer miles at or below pace, and am continually increasing "junk miles." Mentally, as long as I can get some quick miles in at the end of long runs, I feel (actually pray and hope) that come race day, my body will remember how to run. More importantly, I now finish my longer runs, and have a pretty good chance of being able to run a few days later still (if I run like I used to, I'm almost guaranteed to get, or start an injury). With the above, here's my update:I took a rest day on Saturday and ran a 10 miler on Sunday. I followed my advice above and ran these for mile times:9:01 (hr 146)9:00 (hr 152)8:58 (hr (157)8:43 (hr 159)8:40 (hr 164)8:37 (hr 169)8:33 (hr 171)8:06 (hr 173)8:02 (hr 175)7:52 (hr 176) Compared to last week's disastrous 8 miler, this felt great. I stayed very hydrated, and it was under 80 degrees even at the end of the run, and I was ecstatic to keep my hr below 180 for the entire run. My goal marathon pace is 8:00, though this training is for my first half IM. Going into this fairly blind, I'm hoping to be able to run 8:30 for the half marathon, and it will be very dependent on how stupid I get on the bike. My swim will certainly be slow, as my back is already bothering me = I won't swim more than once per week from here forward (only goal will be not to drown during the swim).Despite my fear of it all this week, I finished my 18m run today in prep for NYC.Broke it into 6m parts- my house to Central park, Central Park, and back home.After my miserable 12m last week, I decided to follow Righetti's lead and slow things down with the pace and HR at the start. Did the first 6 in 1:01- and all flat, btw. I don't remember ever running that pace, but it worked; I felt great heading into the park where I picked things up (mostly because there are so many people running there, it's tough to hold back completely for me
pigskinliquors
Dr. Parrothead
gruecd
Footballguy
Hey, Sid. Welcome to the thread!Regarding the socks, the Balega Hidden Comfort Low Cut sock is my personal favorite. I used to wear Wigwam, but then I found these at my local running store. At the end of the day, just make sure that you wear something that wicks moisture away from your feet (i.e., something other than cotton).Good socks? I'm clueless, I have no idea what qualifies as good socks. Got a link for me?Any money I spend makes it less likely that I quit, because, hey, I just bought $130 shoes, I need to get my money's worth!
Also, what other gear would people suggest? I bought an Ipod.. Now I just need to get it loaded...
Regarding the shoes, what kind of shoes did you buy that you spent $130? I'm pretty serious about my running shoes, and I just bought a new pair for $72. In fact, I don't think I've ever spent more than $100 for a pair of running shoes. Remember, when it comes to running shoes, more expensive doesn't necessarily mean better.
Anyway, just got back from a couple of days at a friend's lake house in Michigan's upper peninsula. Ate too much, drank too much, and ran too little, so now I have to get back on the horse to drop those extra pounds I gained. Got home last night around 8:30 after a 2.5-hour drive and immediately hit the pavement for a 4-mile run. Felt a little discouraged when my 8:30 pace felt more like I was running 7:00 pace, but I wrote it off to fatigue and didn't give it much more thought. Got back out there this morning and did 6 miles at 7:20 pace and felt good doing it. Easy week this week with a 5-K this coming Saturday. Hoping to maybe break 19:00 for the first time ever!
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Sid
Footballguy
My shoes are a pair of Asics.I've liked them so far, I suppose.gruecd said:Hey, Sid. Welcome to the thread!Regarding the socks, the Balega Hidden Comfort Low Cut sock is my personal favorite. I used to wear Wigwam, but then I found these at my local running store. At the end of the day, just make sure that you wear something that wicks moisture away from your feet (i.e., something other than cotton).Good socks? I'm clueless, I have no idea what qualifies as good socks. Got a link for me?
Also, what other gear would people suggest? I bought an Ipod.. Now I just need to get it loaded...
Regarding the shoes, what kind of shoes did you buy that you spent $130? I'm pretty serious about my running shoes, and I just bought a new pair for $72. In fact, I don't think I've ever spent more than $100 for a pair of running shoes. Remember, when it comes to running shoes, more expensive doesn't necessarily mean better.
Anyway, just got back from a couple of days at a friend's lake house in Michigan's upper peninsula. Ate too much, drank too much, and ran too little, so now I have to get back on the horse to drop those extra pounds I gained. Got home last night around 8:30 after a 2.5-hour drive and immediately hit the pavement for a 4-mile run. Felt a little discouraged when my 8:30 pace felt more like I was running 7:00 pace, but I wrote it off to fatigue and didn't give it much more thought. Got back out there this morning and did 6 miles at 7:20 pace and felt good doing it. Easy week this week with a 5-K this coming Saturday. Hoping to maybe break 19:00 for the first time ever!
The main reason I came in to post was.. I MADE IT! My accomplishment, while miniscule by comparison to some of these healthier posters, was that I survived week #4, run #1 of my running program. I thought I was going to die the last 2-3 minutes of the final 5 minute run, but I pressed on. week 4 is run 3 mins, walk 1.5, run 5, walk 2.5, repeat. So really, 16 minutes of running. Sure doesn't sound like much. It's wierd that just 16 days ago I was struggling to run 60 seconds at a time.
It's hard to believe in jr. high school I quit soccer because I didn't want to run around the field 2-3 times during practice, and now I'm running on purpose.
Darrinll40
Footballguy
Darrinll40
Footballguy
I found an interesting article on heart size.
Hopefully not a :honda:
It focuses on Tour riders, but I would guess it would be true for just about anyone that trains in aerobic sports. In fact the article says just that.
Hopefully not a :honda:
It focuses on Tour riders, but I would guess it would be true for just about anyone that trains in aerobic sports. In fact the article says just that.
tri-man 47
Footballguy
Great job, Norman! Great job, Sid! Well done by all, except for that slacker gruecd. 
I, too, went to a cottage in Michigan for the weekend, but I worked hard. My Saturday run capped off a 40 mile week, including a good 10 miler with hills before work on Wednesday (except the park's water fountain wasn't on, so no fluids at all!). On Saturday at the cottage I did a mid-afternoon 18 mile run. Total time was about 2:28, so about an 8:15/mile pace. The pace slipped from about 8:00 to 8:30 by the end - not good pacing. The temps were in the low 80's, with full sun, though low humidity and some breeze. I had some Accelerade with me, and made three general loops that allowed a couple extra drinks (and two gels) at the cottage (stored a cooler along the road). But I ran way low on fluids and really struggled over the last several miles. But the course I ran was probably 80-85% rolling terrain with a few rather steep grades, so to maintain that pace on a hilly, hot course was overall quite satisfying. On Sunday, I was recovered enough for a great 45 minute lake swim followed by an easy hour-long bike ride, and then another 35 minute lake swim today. Love swimming in that lake early in the morning (it's about two miles around, totally private ownership, so very quiet with no boats before 9:00 am).
I, too, went to a cottage in Michigan for the weekend, but I worked hard. My Saturday run capped off a 40 mile week, including a good 10 miler with hills before work on Wednesday (except the park's water fountain wasn't on, so no fluids at all!). On Saturday at the cottage I did a mid-afternoon 18 mile run. Total time was about 2:28, so about an 8:15/mile pace. The pace slipped from about 8:00 to 8:30 by the end - not good pacing. The temps were in the low 80's, with full sun, though low humidity and some breeze. I had some Accelerade with me, and made three general loops that allowed a couple extra drinks (and two gels) at the cottage (stored a cooler along the road). But I ran way low on fluids and really struggled over the last several miles. But the course I ran was probably 80-85% rolling terrain with a few rather steep grades, so to maintain that pace on a hilly, hot course was overall quite satisfying. On Sunday, I was recovered enough for a great 45 minute lake swim followed by an easy hour-long bike ride, and then another 35 minute lake swim today. Love swimming in that lake early in the morning (it's about two miles around, totally private ownership, so very quiet with no boats before 9:00 am).
Rock Lonemilk
Footballguy
Good job coming from another member of the slooooooooo fraternity.Ran a 10K on Saturday. Finished last in my division as usual, but set a new PR of 1:05:48. I did manage to beat 12 people overall out of 177, so at least I wasn't last.
Man am I slow.
tri-man 47
Footballguy
Hey, a PRs a PR ...and you're out there doin' it. Look back in a year or two (or a decade or two) and you'll fondly remember the seeds sown here. Keep at it, Rock!Ran a 10K on Saturday. Finished last in my division as usual, but set a new PR of 1:05:48. I did manage to beat 12 people overall out of 177, so at least I wasn't last.
Man am I slow.
pigskinliquors
Dr. Parrothead
I'm extremely jealous Tri-man. My back is keeping me from swimming (I worked on my kick in the pool this morning, but no strokes), and I miss having Lake swims. You know better than most that you shouldn't be flirting w/ dehydration at this point. Getting the 18 in is awesome, but next time stop at the cottage, fill up a water bottle, or grab another Gator/Accelerade when your tank gets low. How many long runs are you going to do, as your marathon is still 7 weeks away and you're already at 18?tri-man 47 said:Great job, Norman! Great job, Sid! Well done by all, except for that slacker gruecd.
I, too, went to a cottage in Michigan for the weekend, but I worked hard. My Saturday run capped off a 40 mile week, including a good 10 miler with hills before work on Wednesday (except the park's water fountain wasn't on, so no fluids at all!). On Saturday at the cottage I did a mid-afternoon 18 mile run. Total time was about 2:28, so about an 8:15/mile pace. The pace slipped from about 8:00 to 8:30 by the end - not good pacing. The temps were in the low 80's, with full sun, though low humidity and some breeze. I had some Accelerade with me, and made three general loops that allowed a couple extra drinks (and two gels) at the cottage (stored a cooler along the road). But I ran way low on fluids and really struggled over the last several miles. But the course I ran was probably 80-85% rolling terrain with a few rather steep grades, so to maintain that pace on a hilly, hot course was overall quite satisfying. On Sunday, I was recovered enough for a great 45 minute lake swim followed by an easy hour-long bike ride, and then another 35 minute lake swim today. Love swimming in that lake early in the morning (it's about two miles around, totally private ownership, so very quiet with no boats before 9:00 am).
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pigskinliquors
Dr. Parrothead
Rock Lonemilk said:Ran a 10K on Saturday. Finished last in my division as usual, but set a new PR of 1:05:48. I did manage to beat 12 people overall out of 177, so at least I wasn't last.
Man am I slow.
Another 10k thread PR! Well done Rock. How much did you beat your PR by, and when's your next race?
tri-man 47
Footballguy
Yeah, I know about the fluids. I thought I'd be OK with the extra stops, but I was painfully wrong. But if I can do 18 miles with lots of hills and without full fluids at my desired (Boston qualifying) time ...The lake was great. Just me and a few fishermen on the lake. Sun just coming up, lake surface like glass with just my swim strokes cutting into it ...my slice of heaven.
For my training, I had jumped in to the halfway point of the Hal Higdon Intermediate I schedule. The upcoming weeks are now: lighter - 20 mile run - lighter - 20 mile run - taper for three weeks. I'll plan the 20 milers carefully to stay hydrated, train on some hills, and practice pacing. Your negative-splitting has me psyched to maybe set up some 4 or 5 mile loops which will allow hydration and to try and run negative splits.
Sid
Footballguy
I've seen a few posts talking about Accelerade, and it got me thinking. I've been doing a low carb diet in addition to cutting out junk food and sodas, and I'm limiting my drinking to only water 95% of the time. At what point in my running progression do I need to start worrying about drinking powerade/gatorade, etc., and how much should I drink, if any, on a 2 or 3 mile run? Those distances are still a month or so away for me, though..
tri-man 47
Footballguy
I don't worry about drinking at all (barring hot weather) until maybe running about 6 miles. I'd say most are smart enough to worry about it earlier than that, though. You really shouldn't 'need' fluids for 2-3 miles. I'll use Gatorade for runs of maybe 6-10 miles. Accelerade helps when the workout gets well beyond the 1 hour range.
lumpy19
Footballguy
I've been reading this thread on and off so sorry if i missed it but are any of you using the Nike+ setup on these runs?
If so any interest in a FBG challenge for some extra motivation?
I've found the nike+ challenges to be a great source of motivation for my runs over the past 6 months.
If so any interest in a FBG challenge for some extra motivation?
I've found the nike+ challenges to be a great source of motivation for my runs over the past 6 months.
El Floppo
Footballguy
Don't worry about sports drinks until you're out there exercising for over 45min at the least. Water is more than enough for the shorter distances/times. The sports drink is about refueling your body's reserves which eventually start getting tapped into (Culdeus broke this down really clearly a few pages back...) on longer workouts.Fwiw- on my mid-week training runs of 4-5m (30-45min), I don't drink anything until I'm done- and then it's only water.... and GREAT work so far! It may not seem like it, when you're reading all these other guys training for this or that big event or going super fast- but EVERYBODY in here has been equally inspiring, to me at least: from the superfast. big event guys, to those just starting out. It's not about the speed/distance/event- it's about the effort.
tri-man 47
Footballguy
RoarinSonoran
Footballguy
Fire up some Queen on the ol' 8-track, as another bites the dust.
I ran the Virginia Beach half-marathon on Sunday, and it was 'meh'. I wanted to break 2hrs, but my body had other ideas. I came out of the gates on fire, hitting the 5k mark in 27:41, an 8:56 pace. It felt good, and was right about where I wanted to be to break 2hrs. I slowed down a little getting to the 10k mark, in 56:07 for a 9:03 pace. Right about here, maybe through mile 7, is where I may have broken down mentally as I realized I wasn't going to reach my goal. I think I might have gotten into a bit of an "aww eff it, 2hrs is out of reach, so why bother" mindset, so I started walking more. My thighs started aching a bit in the 8-9mile range, and they still ache a little this morning. I reached mile 10 at 1:34, and mile 11 at 1:45, and finished up on the Boardwalk (no passing Go 
) at 2:05:27.
All in all, it was an ok run. I'm a little disappointed that I didn't reach my goal, but I'm not beating my kids, and there will be other races. I guess the silver lining is that I still managed to set a PR, beating my old mark by 30seconds.
Travel notes: last week, my wife and I watched "Snakes On A Plane". On my connecting flight from Atlanta, there were a couple of kids sitting next to me, each with a stuffed snake.
Note to Virginians (and visitors): if the Hampton Roads Bridge Tunnel makes you , then stay off the effing road!! No way my 100mile drive from Richmond should have taken 3hrs. I managed to arrive just in time for packet pickup, 2mins before the Expo closed.
Eastern Time warp: so I'm settling into my hotel room, getting something to eat and getting my gear ready for the race. I turn on the tv just as the Tenn/Cal game is starting. It's getting dark in Virginia, yet it's bright sunshine at kickoff. lol
Next stop, San Jose in six weeks! And yes, I do know the way.
I ran the Virginia Beach half-marathon on Sunday, and it was 'meh'.
I wanted to break 2hrs, but my body had other ideas. I came out of the gates on fire, hitting the 5k mark in 27:41, an 8:56 pace. It felt good, and was right about where I wanted to be to break 2hrs. I slowed down a little getting to the 10k mark, in 56:07 for a 9:03 pace. Right about here, maybe through mile 7, is where I may have broken down mentally as I realized I wasn't going to reach my goal. I think I might have gotten into a bit of an "aww eff it, 2hrs is out of reach, so why bother" mindset, so I started walking more. My thighs started aching a bit in the 8-9mile range, and they still ache a little this morning. I reached mile 10 at 1:34, and mile 11 at 1:45, and finished up on the Boardwalk (no passing Go ) at 2:05:27.All in all, it was an ok run. I'm a little disappointed that I didn't reach my goal, but I'm not beating my kids, and there will be other races.
I guess the silver lining is that I still managed to set a PR, beating my old mark by 30seconds. Travel notes: last week, my wife and I watched "Snakes On A Plane". On my connecting flight from Atlanta, there were a couple of kids sitting next to me, each with a stuffed snake.
Note to Virginians (and visitors): if the Hampton Roads Bridge Tunnel makes you
, then stay off the effing road!! No way my 100mile drive from Richmond should have taken 3hrs. I managed to arrive just in time for packet pickup, 2mins before the Expo closed. Eastern Time warp: so I'm settling into my hotel room, getting something to eat and getting my gear ready for the race. I turn on the tv just as the Tenn/Cal game is starting. It's getting dark in Virginia, yet it's bright sunshine at kickoff. lol
Next stop, San Jose in six weeks! And yes, I do know the way.
lumpy19
Footballguy
It's about the best thing ever. Buy an ipod nano for running, add a Nike+ kit($29.99) and get your sneakers setup with the sensor and the ipod logs distance, time, pace, calories, etc for every run. Each time you plug the ipod in it updates on the nikeplus.com website and you can setup challenges with friends for pretty much anything. It's incredibly motivating.I have monthly challenges with my friends and it really forces me to put in the miles each and every month.
El Floppo
Footballguy
Congrats on the PR!Fire up some Queen on the ol' 8-track, as another bites the dust.
I ran the Virginia Beach half-marathon on Sunday, and it was 'meh'.I came out of the gates on fire, hitting the 5k mark in 27:41, an 8:56 pace. It felt good, and was right about where I wanted to be to break 2hrs. I slowed down a little getting to the 10k mark, in 56:07 for a 9:03 pace. Right about here, maybe through mile 7, is where I may have broken down mentally as I realized I wasn't going to reach my goal. I think I might have gotten into a bit of an "aww eff it, 2hrs is out of reach, so why bother" mindset, so I started walking more. My thighs started aching a bit in the 8-9mile range, and they still ache a little this morning. I reached mile 10 at 1:34, and mile 11 at 1:45, and finished up on the Boardwalk (no passing Go
All in all, it was an ok run. I'm a little disappointed that I didn't reach my goal, but I'm not beating my kids, and there will be other races.
Travel notes: last week, my wife and I watched "Snakes On A Plane". On my connecting flight from Atlanta, there were a couple of kids sitting next to me, each with a stuffed snake.
Note to Virginians (and visitors): if the Hampton Roads Bridge Tunnel makes you, then stay off the effing road!!
No way my 100mile drive from Richmond should have taken 3hrs. I managed to arrive just in time for packet pickup, 2mins before the Expo closed.
Eastern Time warp: so I'm settling into my hotel room, getting something to eat and getting my gear ready for the race. I turn on the tv just as the Tenn/Cal game is starting. It's getting dark in Virginia, yet it's bright sunshine at kickoff. lol
Next stop, San Jose in six weeks! And yes, I do know the way.
Boo on the walking! 
(if it really was a mental thing... no shame in walking if the body needs it). Now go beat your kids....Similar threads
