Ran a 10k in June (10 Viewers)

[El Floppo]

T-minus 6 days to my 12K!

My normal pace at 3-4 miles falls between 9:15 and 9:50 or so, so my goal for this weekend is to 1) finish, and 2) run sub-10:00 miles. That'd put me right about 74:30. What I'd love to do is run it closer to my quicker pace and get in under 70:00, I'd be pretty stoked with that. To be honest, as this really is my first race and I've only run close to that distance twice, I'm not sure what to expect or where to realistically set my goals.

You can play around with this:http://www.mcmillanrunning.com/rununiv/mcm...gcalculator.htm

It'll give you a feel as to how a firm 3-4 mile effort translates to longer distances. It's certainly not perfect (given speed work focus for shorter races, or long-run focus for the endurance events), but it's helpful.

Relax this week! Stay loose and limber. Don't think more training will improve your effort, now.

And that calculator is very cool (although according to it, I should be doing my marathon in 3:02)

A 10:00 pace will get you through a marathon in 4:22.
PACE MARATHON TIME07:00 3:03:3207:15 3:10:0507:30 3:16:3807:45 3:23:1208:00 3:29:4508:15 3:36:1808:30 3:42:5208:45 3:49:2509:00 3:55:5809:15 4:02:3109:30 4:09:0509:45 4:15:3810:00 4:22:1110:15 4:28:4510:30 4:35:1810:45 4:41:5111:00 4:48:24

I used my 10k PR, not my projected pacing (I'm dim... but using the new math, a calculator, the infoweb and an abacus, I'm pretty sure I can figure out what my finish time would be given a specified pace/mile).

 

[El Floppo]

Great job everyone! I have been lurking in this thread for a while, wondering whether to contribute to this one or the Marathon training one.

and I agree with your Doc.

... welcome to the thread! Now get running, tubby. Did I just say that out loud?

 

[El Floppo]

Welcome PJ. I know that since I started running in December I have lost about 35 pounds, 220-186ish. I put in 7 miles yesterday in a bit less than 1:08. I probably should not have run as I was feeling a bit ill, but I ran anyway. I was sick enough this morning that I called off of work and I just got out of bed. The rest seems to have worked as I am feeling much better. I am going to do short easy runs on Tuesday and Wednesday, then Saturday is the next 5K. I have one concern for my half training. I have races the next 3 weekends so I won't be doing any long runs for almost a month. I know that I can run a half as I have done 13.5 miles twice in July. I guess I am worried about not getting more long runs in before the half on December 16. I am planning a ten mile race on Thanksgiving Day, and I probably won't be doing any long runs after that until the 16th. Should this concern me, or will I have plenty of time for enough long runs?PS. My long runs are either 9 or 11 miles.

You've come up against the need for determining "A" races and "B" races. With the amount you're training and racing these days, not every race can be the one you go for.Figure out if the 1/2 is an A race... if so, go ahead and do your shorter races, but do them as part of your scheduled training for the 1/2- ie: just keep on running after the finish line. If one or some of the shorter races are your A race(s), go balls-out in those, but know that you're shortcutting yourself for the 1/2, thereby making that one a "B" race.

 

[Darrinll40]

That's the problem, they are all A races.

I think I am going to run the three 5K's then start the long runs back up on Saturday, Sept. 20. If I just make the 10 miler on Thanksgiving part of the training week I can get in 7 long runs before the half with the last one being Dec 1. Then I will have two full weeks to taper. I would really be worried if I had not been training for the past 3 months. Plus there is always the fact that I am not really worried about my time in the half, as it will be my first of many (hopefully).

Some day I would like to meet some of the people who post in this thread, but I don't have the means to travel far just to run a race. I am planning to run the half at Disney in January 2009, and the Space Coast Half in November of '08. Anyone wishing to join me is welcome.

 

[El Floppo]

That's the problem, they are all A races. I think I am going to run the three 5K's then start the long runs back up on Saturday, Sept. 20. If I just make the 10 miler on Thanksgiving part of the training week I can get in 7 long runs before the half with the last one being Dec 1. Then I will have two full weeks to taper. I would really be worried if I had not been training for the past 3 months. Plus there is always the fact that I am not really worried about my time in the half, as it will be my first of many (hopefully).

It all sounds like a good plan. Also sounds like the 1/2 won't be an "A" race (which I think of as going for time, rather than just finishing or doing for fun)- which might be better, so you can go out and just soak it up and experience running more of an endurance race than a sprint.

 

[Darrinll40]

That's the problem, they are all A races. I think I am going to run the three 5K's then start the long runs back up on Saturday, Sept. 20. If I just make the 10 miler on Thanksgiving part of the training week I can get in 7 long runs before the half with the last one being Dec 1. Then I will have two full weeks to taper. I would really be worried if I had not been training for the past 3 months. Plus there is always the fact that I am not really worried about my time in the half, as it will be my first of many (hopefully).

It all sounds like a good plan. Also sounds like the 1/2 won't be an "A" race (which I think of as going for time, rather than just finishing or doing for fun)- which might be better, so you can go out and just soak it up and experience running more of an endurance race than a sprint.

OK, that's true. But the second half I run will almost certainly be a PR . Then I will have something to brag about.

 

[tri-man 47]

Now get running, tubby. Did I just say that out loud?

Takes one to know one.

 

[tri-man 47]

I have one concern for my half training. I have races the next 3 weekends so I won't be doing any long runs for almost a month. I know that I can run a half as I have done 13.5 miles twice in July. I guess I am worried about not getting more long runs in before the half on December 16. I am planning a ten mile race on Thanksgiving Day, and I probably won't be doing any long runs after that until the 16th. Should this concern me, or will I have plenty of time for enough long runs?PS. My long runs are either 9 or 11 miles.

Option one: Run a 'long' run on the Sunday following one or more of the races ...get used to running on tired legs. Hal Higdon's marathon training is built on a lot of this - a tempo run on Saturday, then a distance run on Sunday. It works for me!Option two: Don't sweat it. The 'speed' work will improve you in ways the slower long runs would not, so accept that benefit without worrying about the change in plans. A few fast-paced 5K races will make the slower pace of the long runs seem that much easier.

 

[2Young2BBald]

That's the problem, they are all A races. Some day I would like to meet some of the people who post in this thread, but I don't have the means to travel far just to run a race. I am planning to run the half at Disney in January 2009, and the Space Coast Half in November of '08. Anyone wishing to join me is welcome.

I agree totally about them all being A races too. I can't imagine standing amid the crowd at the start and not get the butterflies going and get after it. BUT, I can also see not be overly disappointed if I don;t hit a particular goal for that race. I was working some project data fr someone today who has done the Disney 1/2 in the past. She stated with all the twist, turns and people, getting a great time just doesn't usually happen. I am sure it'll be similar in Indy in May with 35,000 running the half there.D, My wife and I are gunning for the Disney 1/2 in '09 too, I won't screw up and wait to late like this year and will probably sign up around March of next year. The Disney and Vegas are on a short list of races to do.Had a random thought catching up in the thread, I put the over/under for miles run by folks here in October at 1,000 miles and I think I'd bet the over. There are a ton of miles to be run next month.

 

[RoarinSonoran]

D, My wife and I are gunning for the Disney 1/2 in '09 too, I won't screw up and wait to late like this year and will probably sign up around March of next year. The Disney and Vegas are on a short list of races to do.

Maybe it was for the Goofy Challenge only, but I understand Disney (half? full? Goofy? all?) sold out for 2008 shortly after the 2007 race was run. So, you might want to register in January, February at the latest, instead of March.I have my eye on Goofy for 2009, so we'll have to remind each other to register, then get together for the race.

 

[Darrinll40]

My wife is talking about wanting to start running. A lot of maybes there. I am trying to get her to do a 5K in late Feb '08. I told her if she does I will do the double that day. Run the 10K then do the 5K with her, which would be at a much slower pace. I would love to register both of us for the Disney half in '09, but I don't think it will happen. The last thing I want to do is put pressure on her.

 

[RoarinSonoran]

I have one concern for my half training. I have races the next 3 weekends so I won't be doing any long runs for almost a month.

Who says you only have to run 5k's the next three weekends? Run the 5k, then keep running after the finish (Run Forrest, Run!!). Or run the course three times, escorting the last runner during the 3rd time. Or run another 6mi or whatever that night. Or run the 5k zig-zagging across the course (two steps sideways for every one step forward = 9mi). One of my former TNT teammates is also going for the Rockstar medals, and we got together in Virginia Beach. He had some other running friends with him, one of whom is trying to run a gazillion marathons this year. It didn't faze him that VB was a half-marathon, he just got there two hours early, ran the course backwards from finish to start, then jumped into his corral and ran the race with the rest of us.Necessity is the mother of invention, so just get creative and you can get the miles in.

 

[RoarinSonoran]

My wife is talking about wanting to start running. A lot of maybes there. I am trying to get her to do a 5K in late Feb '08. I told her if she does I will do the double five and dime that day. Run the 10K then do the 5K with her, which would be at a much slower pace. I would love to register both of us for the Disney half in '09, but I don't think it will happen. The last thing I want to do is put pressure on her.

C'mon, get cool with the lingo, daddio! I have an inkling to see if my daughter would want to run the half with me. She's asked to go running with me several times this past year, but she usually asks when I have a 10miler planned! Not quite the type of run to have for a first-timer. lol So I'm thinking I can start her into training after my last race next month. The only drawback to Disney is that she'd be 12yo in 2009, and there might be a minimum age of 14 (results page starts at 14, I haven't been able to find a set of rules to verify). There's always the DisneyLAND half (Labor Day this year), so if I miss getting her into one race, there's a backup. Having her along for the half would certainly be a bonus, as she probably slow me down and keep me from burning rubber, thus leaving myself dead for the full the next day. We shall see.

 

[2Young2BBald]

My wife is talking about wanting to start running. A lot of maybes there. I am trying to get her to do a 5K in late Feb '08. I told her if she does I will do the double five and dime that day. Run the 10K then do the 5K with her, which would be at a much slower pace. I would love to register both of us for the Disney half in '09, but I don't think it will happen. The last thing I want to do is put pressure on her.

C'mon, get cool with the lingo, daddio! I have an inkling to see if my daughter would want to run the half with me. She's asked to go running with me several times this past year, but she usually asks when I have a 10miler planned! Not quite the type of run to have for a first-timer. lol So I'm thinking I can start her into training after my last race next month. The only drawback to Disney is that she'd be 12yo in 2009, and there might be a minimum age of 14 (results page starts at 14, I haven't been able to find a set of rules to verify). There's always the DisneyLAND half (Labor Day this year), so if I miss getting her into one race, there's a backup. Having her along for the half would certainly be a bonus, as she probably slow me down and keep me from burning rubber, thus leaving myself dead for the full the next day. We shall see.

You just jarred a memory. Did I dream it, or did Disney add a Tower of Terror night time 1/2 marathon? I thought it was some time this fall.

 

[tri-man 47]

One of my former TNT teammates is also going for the Rockstar medals, and we got together in Virginia Beach. He had some other running friends with him, one of whom is trying to run a gazillion marathons this year. It didn't faze him that VB was a half-marathon, he just got there two hours early, ran the course backwards from finish to start, then jumped into his corral and ran the race with the rest of us.

That's just sick.In a very cool kind of way.

 

[RoarinSonoran]

You just jarred a memory. Did I dream it, or did Disney add a Tower of Terror night time 1/2 marathon? I thought it was some time this fall.

Not that I know of. Disneyland half = Labor Day, Disneyworld half and full = mid-January.

 

[mr. furley]

mercy, i hit the road tonite after taking Friday off (swollen right knee - she was tender).

40 minutes for the first time. i hit the wall around 25 minutes. i looked at the stopwatch and said "jesus, you can't quit. Sid is at this stage in his training.. you can't take that step back."

it was brutal. 3.24 miles. the hardest run i have had in a while. stupid "stitch" in my side.

 

[RoarinSonoran]

mercy, i hit the road tonite after taking Friday off (swollen right knee - she was tender).

If you're having sympathy pains for your wife's knees now, God help you when she goes into labor.

 

[mr. furley]

mercy, i hit the road tonite after taking Friday off (swollen right knee - she was tender).

If you're having sympathy pains for your wife's knees now, God help you when she goes into labor.

OUCH

 

[2Young2BBald]

You just jarred a memory. Did I dream it, or did Disney add a Tower of Terror night time 1/2 marathon? I thought it was some time this fall.

Not that I know of. Disneyland half = Labor Day, Disneyworld half and full = mid-January. :IBTL:

Found it: http://disneyworldsports.disney.go.com/dww...EventDetailPageIt is a 13K not a half, but the event sounds very cool but not cool enough to spring for a flight and hotel). Glow in the dark race shirts and a spin on The Rockin Rollercoaster, plus the chance to party in the park until 1am.

 

[tri-man 47]

40 minutes for the first time. i hit the wall around 25 minutes. i looked at the stopwatch and said "jesus, you can't quit. Sid is at this stage in his training.. you can't take that step back." it was brutal. 3.24 miles. the hardest run i have had in a while. stupid "stitch" in my side.

Hey, way to go, bud! WWSD.

 

[El Floppo]

Now get running, tubby. Did I just say that out loud?

Takes one to know one.

 

[Dash]

Less than a week to go until my Century. Heading into yesterday I was concerned about conditioning, but now I know I'll be fine. I just have to make sure my group shows up (or I latch onto one) and I don't have to press my limits too much, too early. Seems like 10 miles is where my legs are warm enough to pick up the pace and be OK.

Thursday: Spin class. Got in 20 minutes of pre-class work at a reasonable HR (~145-150) and had a good, hard class. I ran out of water quickly, but did fine.

Friday: unexpectedly off.

Saturday morning: 23+ miles at a comfortable pace, going hard a couple times at the end. That workout will be repeated, in shorter fashion, this coming Saturday.

Sunday: planned 50 miler group ride, but no one else showed. I was pissed. I don't know all the turns to stay on safe roads and, for confidence, desperately needed to get in 50 miles. Grumbling, I set out solo and decided to "get lost." Never got lost and found familiar landmarks from previous group rides. I guess I still pay attention to the road while suffering. Managed to get 20+ miles out and the same back, rounding out the 50 by completing a loop at the local park. Riding solo ended up giving a bigger confidence boost than a group ride could have. My legs are a touch heavy today, but not sore at all. Intentionally, I didn't eat enough on the ride so I could finish in food-debt -- I wanted to ensure I had the confidence to ride strong when hungry and to remind myself of what will happen if I don't eat enough on the century. I ate like a horse the rest of the day.

Whoa... I like the masochistic approach to the training- making yourself how you shouldn't feel on race day, just in case. I've never tried to put myself in those places, but the experience of being there can't be beat. Do you have a nutrition plan- how much and where/when on the race-course you'll take certain things in? I used to map those out for my longer tris and found them really, really helpful.

Any idea roughly how long it's going to take you?

Never thought of it as masochistic, I just wanted to be prepared so I ride with strength and confidence. What follows is likely more info than you wanted to know. I have a plan for nutrition. I figure I need to eat 8 or 9 times on ride. I'll carry: a banana, four gels, two shot blok servings, two Sweet & Salty Peanut Bars, and two bottles (24oz.), one water and the other one gatorade. Feed plan is eat 3 bloks w/ caffiene and a plain granola bar before the start. At 35-40 minutes in eat 3 bloks or a gel (seems early to everyone I ride with, but I know my body's needs and this really helps stave off the fatigue). At about mile 29-30 (there's a stop sign) eat a banana and Sweet and Salty Bar. From then on it is something every 35-40 minutes rotating through gels/bloks and some type of bar with carbs & a little protein (I've heard there's a rest stop with great home baked energy bars). At 3hrs or so I'll eat another banana. If I happen to start getting hungry I'll eat the reserve Sweet & Salty bar and replace it in the pocket with a snack at the next stop. If mile 85 comes up and I haven't eaten recently I will eat a caffeine gel or bloks because miles 92-94 have a series of rolling hills (which I have suffered on before). They're not huge hills, but the rollers are quick and steep enough to sap your momentum, which I'd like to avoid having happen.

Time: I have been planning to ride with a couple guys that I join a few times a month plus a few others for a group of four or five. Assuming that we paceline at 18.5 or better (on our 40-50 milers we do better than that) we'd come in around 5:45 with a couple quick stops to drain, refill, and refuel. Now I'm not so sure about the pace. The guy who would lead the pace hasn't signed up for the century. One of the other guys that is going to join us averages a mph slower than me on solo 30-40 milers, and I'm the slowest of the usual group, so he's not too confident about keeping pace (I think he'll be fine if he doesn't over do it early -- same goes for me). And its looking like two others might not show. So now five is possibly tow or three. I'm not concerned though, because my goal has been to finish the ride. As long as I ride strong, don't bonk, and finish the entire 100 I'll feel good about the results.

 

[El Floppo]

mercy, i hit the road tonite after taking Friday off (swollen right knee - she was tender).40 minutes for the first time. i hit the wall around 25 minutes. i looked at the stopwatch and said "jesus, you can't quit. Sid is at this stage in his training.. you can't take that step back." it was brutal. 3.24 miles. the hardest run i have had in a while. stupid "stitch" in my side.

Great work Furley! Digging deep when you know you've got a long ways to go is the hardest thing to do- nice! Gotta work on getting rid of those stitches...

 

[PatriotJohn]

Now get running, tubby. Did I just say that out loud?

Takes one to know one.

I resemble that remark Just got back from running another 2 miler.....21:18 compared to 21:57 5 days ago. This includes 1 minute of walking. I need to get at least 1 exercise day in on my 12-hour rotations. but I only usually work 3 days a week anyways. My heart rate when I ended was a whopping 180! I know it will eventually go down, but I really didnt think my pace was that fast. It was 138 after a 1/2 mile cooldown walk. Daily calories for the week have been anywheres from 1370-1940. I will splurge later this week to keep my metabolism guessing.In about another 6 months I will get a new pair of running shoes, as the ones I have now will have too many miles on them come next summer.Just for info's sake, I run on a paved bike trail in Dayton, which used to be all railroad track. I could run to Columbus on the same trail if I wanted to!

 

[PatriotJohn]

mercy, i hit the road tonite after taking Friday off (swollen right knee - she was tender).40 minutes for the first time. i hit the wall around 25 minutes. i looked at the stopwatch and said "jesus, you can't quit. Sid is at this stage in his training.. you can't take that step back." it was brutal. 3.24 miles. the hardest run i have had in a while. stupid "stitch" in my side.

Great work Furley! Digging deep when you know you've got a long ways to go is the hardest thing to do- nice! Gotta work on getting rid of those stitches...

Getting past that mental hurdle of knowing you can go farther is a key to success! Keep it going!

 

[Dash]

Now get running, tubby.



Did I just say that out loud?

Takes one to know one.

I resemble that remark Just got back from running another 2 miler.....21:18 compared to 21:57 5 days ago. This includes 1 minute of walking. I need to get at least 1 exercise day in on my 12-hour rotations. but I only usually work 3 days a week anyways.

My heart rate when I ended was a whopping 180! I know it will eventually go down, but I really didnt think my pace was that fast. It was 138 after a 1/2 mile cooldown walk.

Daily calories for the week have been anywheres from 1370-1940. I will splurge later this week to keep my metabolism guessing.

In about another 6 months I will get a new pair of running shoes, as the ones I have now will have too many miles on them come next summer.

Just for info's sake, I run on a paved bike trail in Dayton, which used to be all railroad track. I could run to Columbus on the same trail if I wanted to!

Welcome! These guys are going to give you some great advice.On the HR -- don't worry about how high it gets other than to keep track of the progress. Everyone's HR is different. A great measure of fitness is how fast your HR drops from a peak to a significantly lower level. Example: if your HR is 180 when you stop the hard effort, go into a walking cool down, and it only takes a minute or so to drop ~40 beats then you're in great shape. 2 minutes is really good too. If it takes 4 minutes, you're doing well and better than the average person. If it takes 10 minutes you're either really out of shape or taxed your body too much (can also determine when you worked out too hard by getting the HR when you first wake up to see if it is high). Similarly, if you cool down actively with a jog and in 2-4 minutes your HR drops 20-40 beats, you're doing well.

 

[El Floppo]

Less than a week to go until my Century. Heading into yesterday I was concerned about conditioning, but now I know I'll be fine. I just have to make sure my group shows up (or I latch onto one) and I don't have to press my limits too much, too early. Seems like 10 miles is where my legs are warm enough to pick up the pace and be OK.

Thursday: Spin class. Got in 20 minutes of pre-class work at a reasonable HR (~145-150) and had a good, hard class. I ran out of water quickly, but did fine.

Friday: unexpectedly off.

Saturday morning: 23+ miles at a comfortable pace, going hard a couple times at the end. That workout will be repeated, in shorter fashion, this coming Saturday.

Sunday: planned 50 miler group ride, but no one else showed. I was pissed. I don't know all the turns to stay on safe roads and, for confidence, desperately needed to get in 50 miles. Grumbling, I set out solo and decided to "get lost." Never got lost and found familiar landmarks from previous group rides. I guess I still pay attention to the road while suffering. Managed to get 20+ miles out and the same back, rounding out the 50 by completing a loop at the local park. Riding solo ended up giving a bigger confidence boost than a group ride could have. My legs are a touch heavy today, but not sore at all. Intentionally, I didn't eat enough on the ride so I could finish in food-debt -- I wanted to ensure I had the confidence to ride strong when hungry and to remind myself of what will happen if I don't eat enough on the century. I ate like a horse the rest of the day.

Whoa... I like the masochistic approach to the training- making yourself how you shouldn't feel on race day, just in case. I've never tried to put myself in those places, but the experience of being there can't be beat. Do you have a nutrition plan- how much and where/when on the race-course you'll take certain things in? I used to map those out for my longer tris and found them really, really helpful.

Any idea roughly how long it's going to take you?

Never thought of it as masochistic, I just wanted to be prepared so I ride with strength and confidence. What follows is likely more info than you wanted to know. I have a plan for nutrition. I figure I need to eat 8 or 9 times on ride. I'll carry: a banana, four gels, two shot blok servings, two Sweet & Salty Peanut Bars, and two bottles (24oz.), one water and the other one gatorade. Feed plan is eat 3 bloks w/ caffiene and a plain granola bar before the start. At 35-40 minutes in eat 3 bloks or a gel (seems early to everyone I ride with, but I know my body's needs and this really helps stave off the fatigue). At about mile 29-30 (there's a stop sign) eat a banana and Sweet and Salty Bar. From then on it is something every 35-40 minutes rotating through gels/bloks and some type of bar with carbs & a little protein (I've heard there's a rest stop with great home baked energy bars). At 3hrs or so I'll eat another banana. If I happen to start getting hungry I'll eat the reserve Sweet & Salty bar and replace it in the pocket with a snack at the next stop. If mile 85 comes up and I haven't eaten recently I will eat a caffeine gel or bloks because miles 92-94 have a series of rolling hills (which I have suffered on before). They're not huge hills, but the rollers are quick and steep enough to sap your momentum, which I'd like to avoid having happen.

Time: I have been planning to ride with a couple guys that I join a few times a month plus a few others for a group of four or five. Assuming that we paceline at 18.5 or better (on our 40-50 milers we do better than that) we'd come in around 5:45 with a couple quick stops to drain, refill, and refuel. Now I'm not so sure about the pace. The guy who would lead the pace hasn't signed up for the century. One of the other guys that is going to join us averages a mph slower than me on solo 30-40 milers, and I'm the slowest of the usual group, so he's not too confident about keeping pace (I think he'll be fine if he doesn't over do it early -- same goes for me). And its looking like two others might not show. So now five is possibly tow or three. I'm not concerned though, because my goal has been to finish the ride. As long as I ride strong, don't bonk, and finish the entire 100 I'll feel good about the results.

re: masochism... I mean it in the best possible way - we're all masochists in here. Wow- you've got it seriously figured out . First fuel at 1/2 hour is a bit early for me too when it's not following a swim, but you know your body, so what the rest of us say means bupkis.

Only thing I'd offer is to maybe add a meal-plan "C"- a backup food just in case deep into the ride you don't even want to look at the gels or granola bar.

I hope it works out with your friends- that would be cool to finish with them. If there's only a couple of you, can you just glom on to another group? I don't know the etiquette of these things...

 

[PatriotJohn]

Now get running, tubby.



Did I just say that out loud?

Takes one to know one.

I resemble that remark Just got back from running another 2 miler.....21:18 compared to 21:57 5 days ago. This includes 1 minute of walking. I need to get at least 1 exercise day in on my 12-hour rotations. but I only usually work 3 days a week anyways.

My heart rate when I ended was a whopping 180! I know it will eventually go down, but I really didnt think my pace was that fast. It was 138 after a 1/2 mile cooldown walk.

Daily calories for the week have been anywheres from 1370-1940. I will splurge later this week to keep my metabolism guessing.

In about another 6 months I will get a new pair of running shoes, as the ones I have now will have too many miles on them come next summer.

Just for info's sake, I run on a paved bike trail in Dayton, which used to be all railroad track. I could run to Columbus on the same trail if I wanted to!

Welcome! These guys are going to give you some great advice.On the HR -- don't worry about how high it gets other than to keep track of the progress. Everyone's HR is different. A great measure of fitness is how fast your HR drops from a peak to a significantly lower level. Example: if your HR is 180 when you stop the hard effort, go into a walking cool down, and it only takes a minute or so to drop ~40 beats then you're in great shape. 2 minutes is really good too. If it takes 4 minutes, you're doing well and better than the average person. If it takes 10 minutes you're either really out of shape or taxed your body too much (can also determine when you worked out too hard by getting the HR when you first wake up to see if it is high). Similarly, if you cool down actively with a jog and in 2-4 minutes your HR drops 20-40 beats, you're doing well.

Cool....I will keep that in mind. It did go from 180-138 in about 8 minutes. Something to use as a baseline for future runs.

 

[2Young2BBald]

Less than a week to go until my Century. Heading into yesterday I was concerned about conditioning, but now I know I'll be fine. I just have to make sure my group shows up (or I latch onto one) and I don't have to press my limits too much, too early. Seems like 10 miles is where my legs are warm enough to pick up the pace and be OK.

Thursday: Spin class. Got in 20 minutes of pre-class work at a reasonable HR (~145-150) and had a good, hard class. I ran out of water quickly, but did fine.

Friday: unexpectedly off.

Saturday morning: 23+ miles at a comfortable pace, going hard a couple times at the end. That workout will be repeated, in shorter fashion, this coming Saturday.

Sunday: planned 50 miler group ride, but no one else showed. I was pissed. I don't know all the turns to stay on safe roads and, for confidence, desperately needed to get in 50 miles. Grumbling, I set out solo and decided to "get lost." Never got lost and found familiar landmarks from previous group rides. I guess I still pay attention to the road while suffering. Managed to get 20+ miles out and the same back, rounding out the 50 by completing a loop at the local park. Riding solo ended up giving a bigger confidence boost than a group ride could have. My legs are a touch heavy today, but not sore at all. Intentionally, I didn't eat enough on the ride so I could finish in food-debt -- I wanted to ensure I had the confidence to ride strong when hungry and to remind myself of what will happen if I don't eat enough on the century. I ate like a horse the rest of the day.

Whoa... I like the masochistic approach to the training- making yourself how you shouldn't feel on race day, just in case. I've never tried to put myself in those places, but the experience of being there can't be beat. Do you have a nutrition plan- how much and where/when on the race-course you'll take certain things in? I used to map those out for my longer tris and found them really, really helpful.

Any idea roughly how long it's going to take you?

Never thought of it as masochistic, I just wanted to be prepared so I ride with strength and confidence. What follows is likely more info than you wanted to know. I have a plan for nutrition. I figure I need to eat 8 or 9 times on ride. I'll carry: a banana, four gels, two shot blok servings, two Sweet & Salty Peanut Bars, and two bottles (24oz.), one water and the other one gatorade. Feed plan is eat 3 bloks w/ caffiene and a plain granola bar before the start. At 35-40 minutes in eat 3 bloks or a gel (seems early to everyone I ride with, but I know my body's needs and this really helps stave off the fatigue). At about mile 29-30 (there's a stop sign) eat a banana and Sweet and Salty Bar. From then on it is something every 35-40 minutes rotating through gels/bloks and some type of bar with carbs & a little protein (I've heard there's a rest stop with great home baked energy bars). At 3hrs or so I'll eat another banana. If I happen to start getting hungry I'll eat the reserve Sweet & Salty bar and replace it in the pocket with a snack at the next stop. If mile 85 comes up and I haven't eaten recently I will eat a caffeine gel or bloks because miles 92-94 have a series of rolling hills (which I have suffered on before). They're not huge hills, but the rollers are quick and steep enough to sap your momentum, which I'd like to avoid having happen.

Time: I have been planning to ride with a couple guys that I join a few times a month plus a few others for a group of four or five. Assuming that we paceline at 18.5 or better (on our 40-50 milers we do better than that) we'd come in around 5:45 with a couple quick stops to drain, refill, and refuel. Now I'm not so sure about the pace. The guy who would lead the pace hasn't signed up for the century. One of the other guys that is going to join us averages a mph slower than me on solo 30-40 milers, and I'm the slowest of the usual group, so he's not too confident about keeping pace (I think he'll be fine if he doesn't over do it early -- same goes for me). And its looking like two others might not show. So now five is possibly tow or three. I'm not concerned though, because my goal has been to finish the ride. As long as I ride strong, don't bonk, and finish the entire 100 I'll feel good about the results.

What is the weather going to be like? I found myself wanting the Margaritta Shot Blocks more than the cola (triple salt vs caffine) it hot weather. Or, you could mix them for a shot block long island ice tea. (my kids have that chart for mixing jelly bellies to make other flavors, I think I might have to come up with one for the shot blocks).

 

[Dash]

Less than a week to go until my Century. Heading into yesterday I was concerned about conditioning, but now I know I'll be fine. I just have to make sure my group shows up (or I latch onto one) and I don't have to press my limits too much, too early. Seems like 10 miles is where my legs are warm enough to pick up the pace and be OK.

Thursday: Spin class. Got in 20 minutes of pre-class work at a reasonable HR (~145-150) and had a good, hard class. I ran out of water quickly, but did fine.

Friday: unexpectedly off.

Saturday morning: 23+ miles at a comfortable pace, going hard a couple times at the end. That workout will be repeated, in shorter fashion, this coming Saturday.

Sunday: planned 50 miler group ride, but no one else showed. I was pissed. I don't know all the turns to stay on safe roads and, for confidence, desperately needed to get in 50 miles. Grumbling, I set out solo and decided to "get lost." Never got lost and found familiar landmarks from previous group rides. I guess I still pay attention to the road while suffering. Managed to get 20+ miles out and the same back, rounding out the 50 by completing a loop at the local park. Riding solo ended up giving a bigger confidence boost than a group ride could have. My legs are a touch heavy today, but not sore at all. Intentionally, I didn't eat enough on the ride so I could finish in food-debt -- I wanted to ensure I had the confidence to ride strong when hungry and to remind myself of what will happen if I don't eat enough on the century. I ate like a horse the rest of the day.

Whoa... I like the masochistic approach to the training- making yourself how you shouldn't feel on race day, just in case. I've never tried to put myself in those places, but the experience of being there can't be beat. Do you have a nutrition plan- how much and where/when on the race-course you'll take certain things in? I used to map those out for my longer tris and found them really, really helpful.

Any idea roughly how long it's going to take you?

Never thought of it as masochistic, I just wanted to be prepared so I ride with strength and confidence. What follows is likely more info than you wanted to know. I have a plan for nutrition. I figure I need to eat 8 or 9 times on ride. I'll carry: a banana, four gels, two shot blok servings, two Sweet & Salty Peanut Bars, and two bottles (24oz.), one water and the other one gatorade. Feed plan is eat 3 bloks w/ caffiene and a plain granola bar before the start. At 35-40 minutes in eat 3 bloks or a gel (seems early to everyone I ride with, but I know my body's needs and this really helps stave off the fatigue). At about mile 29-30 (there's a stop sign) eat a banana and Sweet and Salty Bar. From then on it is something every 35-40 minutes rotating through gels/bloks and some type of bar with carbs & a little protein (I've heard there's a rest stop with great home baked energy bars). At 3hrs or so I'll eat another banana. If I happen to start getting hungry I'll eat the reserve Sweet & Salty bar and replace it in the pocket with a snack at the next stop. If mile 85 comes up and I haven't eaten recently I will eat a caffeine gel or bloks because miles 92-94 have a series of rolling hills (which I have suffered on before). They're not huge hills, but the rollers are quick and steep enough to sap your momentum, which I'd like to avoid having happen.

Time: I have been planning to ride with a couple guys that I join a few times a month plus a few others for a group of four or five. Assuming that we paceline at 18.5 or better (on our 40-50 milers we do better than that) we'd come in around 5:45 with a couple quick stops to drain, refill, and refuel. Now I'm not so sure about the pace. The guy who would lead the pace hasn't signed up for the century. One of the other guys that is going to join us averages a mph slower than me on solo 30-40 milers, and I'm the slowest of the usual group, so he's not too confident about keeping pace (I think he'll be fine if he doesn't over do it early -- same goes for me). And its looking like two others might not show. So now five is possibly tow or three. I'm not concerned though, because my goal has been to finish the ride. As long as I ride strong, don't bonk, and finish the entire 100 I'll feel good about the results.

re: masochism... I mean it in the best possible way :( - we're all masochists in here. Wow- you've got it seriously figured out . First fuel at 1/2 hour is a bit early for me too when it's not following a swim, but you know your body, so what the rest of us say means bupkis.

Only thing I'd offer is to maybe add a meal-plan "C"- a backup food just in case deep into the ride you don't even want to look at the gels or granola bar.

I hope it works out with your friends- that would be cool to finish with them. If there's only a couple of you, can you just glom on to another group? I don't know the etiquette of these things...

Thanks. Plan "C" will be the food tables at the rest stops. There are at least 7 rest stops, each with the basics plus home made goodies, PB&J, cookies, Rice Krispie Treats, etc.

 

[El Floppo]

Less than a week to go until my Century. Heading into yesterday I was concerned about conditioning, but now I know I'll be fine. I just have to make sure my group shows up (or I latch onto one) and I don't have to press my limits too much, too early. Seems like 10 miles is where my legs are warm enough to pick up the pace and be OK.

Thursday: Spin class. Got in 20 minutes of pre-class work at a reasonable HR (~145-150) and had a good, hard class. I ran out of water quickly, but did fine.

Friday: unexpectedly off.

Saturday morning: 23+ miles at a comfortable pace, going hard a couple times at the end. That workout will be repeated, in shorter fashion, this coming Saturday.

Sunday: planned 50 miler group ride, but no one else showed. I was pissed. I don't know all the turns to stay on safe roads and, for confidence, desperately needed to get in 50 miles. Grumbling, I set out solo and decided to "get lost." Never got lost and found familiar landmarks from previous group rides. I guess I still pay attention to the road while suffering. Managed to get 20+ miles out and the same back, rounding out the 50 by completing a loop at the local park. Riding solo ended up giving a bigger confidence boost than a group ride could have. My legs are a touch heavy today, but not sore at all. Intentionally, I didn't eat enough on the ride so I could finish in food-debt -- I wanted to ensure I had the confidence to ride strong when hungry and to remind myself of what will happen if I don't eat enough on the century. I ate like a horse the rest of the day.

Whoa... I like the masochistic approach to the training- making yourself how you shouldn't feel on race day, just in case. I've never tried to put myself in those places, but the experience of being there can't be beat. Do you have a nutrition plan- how much and where/when on the race-course you'll take certain things in? I used to map those out for my longer tris and found them really, really helpful.

Any idea roughly how long it's going to take you?

Never thought of it as masochistic, I just wanted to be prepared so I ride with strength and confidence. What follows is likely more info than you wanted to know. I have a plan for nutrition. I figure I need to eat 8 or 9 times on ride. I'll carry: a banana, four gels, two shot blok servings, two Sweet & Salty Peanut Bars, and two bottles (24oz.), one water and the other one gatorade. Feed plan is eat 3 bloks w/ caffiene and a plain granola bar before the start. At 35-40 minutes in eat 3 bloks or a gel (seems early to everyone I ride with, but I know my body's needs and this really helps stave off the fatigue). At about mile 29-30 (there's a stop sign) eat a banana and Sweet and Salty Bar. From then on it is something every 35-40 minutes rotating through gels/bloks and some type of bar with carbs & a little protein (I've heard there's a rest stop with great home baked energy bars). At 3hrs or so I'll eat another banana. If I happen to start getting hungry I'll eat the reserve Sweet & Salty bar and replace it in the pocket with a snack at the next stop. If mile 85 comes up and I haven't eaten recently I will eat a caffeine gel or bloks because miles 92-94 have a series of rolling hills (which I have suffered on before). They're not huge hills, but the rollers are quick and steep enough to sap your momentum, which I'd like to avoid having happen.

Time: I have been planning to ride with a couple guys that I join a few times a month plus a few others for a group of four or five. Assuming that we paceline at 18.5 or better (on our 40-50 milers we do better than that) we'd come in around 5:45 with a couple quick stops to drain, refill, and refuel. Now I'm not so sure about the pace. The guy who would lead the pace hasn't signed up for the century. One of the other guys that is going to join us averages a mph slower than me on solo 30-40 milers, and I'm the slowest of the usual group, so he's not too confident about keeping pace (I think he'll be fine if he doesn't over do it early -- same goes for me). And its looking like two others might not show. So now five is possibly tow or three. I'm not concerned though, because my goal has been to finish the ride. As long as I ride strong, don't bonk, and finish the entire 100 I'll feel good about the results.

re: masochism... I mean it in the best possible way - we're all masochists in here. Wow- you've got it seriously figured out . First fuel at 1/2 hour is a bit early for me too when it's not following a swim, but you know your body, so what the rest of us say means bupkis.

Only thing I'd offer is to maybe add a meal-plan "C"- a backup food just in case deep into the ride you don't even want to look at the gels or granola bar.

I hope it works out with your friends- that would be cool to finish with them. If there's only a couple of you, can you just glom on to another group? I don't know the etiquette of these things...

Thanks. Plan "C" will be the food tables at the rest stops. There are at least 7 rest stops, each with the basics plus home made goodies, PB&J, cookies, Rice Krispie Treats, etc.

Call me a cynical NYer... but I only trust eating something during an endurance event that I prepared myself (unless it's something pre-packaged like a gel or fig-newtons etc that I've practiced with). But I'm sure I'm overthinking nutrition for you cyclists... I can't seperate that you won't be running afterwards- the bike in tris is where I take in almost all my nutrition, so it's bound to be WAY more than you'd need or even want for your century. You most definitely sound like you've got your plan dialed in...

 

[RoarinSonoran]

Found it: http://disneyworldsports.disney.go.com/dww...EventDetailPage

It is a 13K not a half, but the event sounds very cool but not cool enough to spring for a flight and hotel). Glow in the dark race shirts and a spin on The Rockin Rollercoaster, plus the chance to party in the park until 1am.

[ size=817] [ /size]Here I was, wondering what was to become of my running career, and now I have 2009 all planned out.

2009: A Disney Odyssey

January: The Goofy Challenge at DisneyWorld, Half and Full Marathons back-to-back

September: The DisneyLand Half Marathon

October: The Tower of Terror 13K

There's also a Triathlon in September, but I think I'll stick to running for the time being.

 

[RoarinSonoran]

3mi last night, on the track like last week. However, this time I had my Garmin, and I must say the results were weird. Either my Garmin can't handle the tight circles, or that track is bigger than 400m. I passed the first mile (according to Garmin) near where the 100m would start (so, it seemed like a 1500m). Assuming the Garmin was correct, I must have been running downhill with the wind at my back (downhill? circling a track?), as I finished in 7:42. The 2nd "mile" came in around 7:37, on the turn just after where the 200m would start. The 3rd "mile" came in around 7:16, on the back straight. A grand total of 22:35 for the three "miles".

Each full lap, however, was a consistent ~2:00 (~8:00 pace), and I finished the full 12 laps in 23:50. The 12 laps measured 3.17mi, according to Garmin.

I'll likely run another 5k on my neighborhood/street course Wed or Thur, so I'll see if I can get times like these again to show me that my Garmin and I aren't crazy.

 

[Darrinll40]

This evening I ran 7.2 in 1:07:25. It was a great run. I was able to do 7 pickups during the run and kept up a steady pace otherwise. At the end of my run I passed a friend starting his run and his wife was riding her bike along side, so I ran home and got my bike and then rode about 5 miles. The humidity seemed to be lower and the temp was very comfortable tonight. I can't wait for the cooler temps to come along.

 

[gruecd]

What's up, guys?! And to PatriotJohn!

I'm FINALLY starting to get over my cold, and there's only a little lingering soreness from my half on Sunday, so things are looking up for my 10-miler next weekend. I rested on Monday, and then I actually did a double yesterday; I got up and did an easy 4-miler in the morning (in an attempt to work out the soreness), and then when I had some extra time last night, I went out and did another 3.1 with the last mile under 7:30.

I really think that if I get completely healthy and well rested by next weekend, I can go sub-1:10 for my 10-miler. Between now and then, I'll probably just run 4-5 miles every other day (instead of my usual 6 days/week) and play some pick-up basketball on my "off" days. If I feel good, I might do 6-7 miles on Saturday (easy) with a mile or two at race pace.

 

[Sid]

mercy, i hit the road tonite after taking Friday off (swollen right knee - she was tender).40 minutes for the first time. i hit the wall around 25 minutes. i looked at the stopwatch and said "jesus, you can't quit. Sid is at this stage in his training.. you can't take that step back." it was brutal. 3.24 miles. the hardest run i have had in a while. stupid "stitch" in my side.

Glad to know I can provide some reverse motivation to you. I ran the 25 minutes yesterday for the first time all by myself. My previous 2 runs I had someone run with me, so I couldn't quit. This time it was even easier, I think the Ipod and having done it before made it seem doable..

 

[El Floppo]

mercy, i hit the road tonite after taking Friday off (swollen right knee - she was tender).40 minutes for the first time. i hit the wall around 25 minutes. i looked at the stopwatch and said "jesus, you can't quit. Sid is at this stage in his training.. you can't take that step back." it was brutal. 3.24 miles. the hardest run i have had in a while. stupid "stitch" in my side.

Glad to know I can provide some reverse motivation to you. I ran the 25 minutes yesterday for the first time all by myself. My previous 2 runs I had someone run with me, so I couldn't quit. This time it was even easier, I think the Ipod and having done it before made it seem doable..

I went out for my 4m tempo run, and felt like complete #### by about mile 2. Lots o' PTTS stuff- tired, and stinking hot/humid today. Decided to finish it at mile 3, but then remembered the exchange above... ... which shamed/inspired me into doing the last mile at pace.[maggie] Tanks for nuttin! [/maggie]

 

[mr. furley]

mercy, i hit the road tonite after taking Friday off (swollen right knee - she was tender).40 minutes for the first time. i hit the wall around 25 minutes. i looked at the stopwatch and said "jesus, you can't quit. Sid is at this stage in his training.. you can't take that step back." it was brutal. 3.24 miles. the hardest run i have had in a while. stupid "stitch" in my side.

Glad to know I can provide some reverse motivation to you.

I ran the 25 minutes yesterday for the first time all by myself. My previous 2 runs I had someone run with me, so I couldn't quit. This time it was even easier, I think the Ipod and having done it before made it seem doable..

nicely done

 

[gruecd]

Seriously- have had experience with doing a training run longer than 20 miles prior to a marathon?

I've completed three marathons. For the first two, I used Hal Higdon's programs (or some variation thereof), where the training runs max out at 20 miles. For my third, I'd been planning on running the half marathon until about five weeks prior to the event, so I hadn't done anything longer than 13-14 miles. I did 16- and 18-mile training runs on successive weekends and then tapered, and I BQ'ed and PR'ed by 35 minutes.I'm starting to think that some of these higher-mileage training plans are overkill. I think there's something to be said for having fresh legs.

 

[gruecd]

Four easy miles this morning at 7:46 pace. GB fall weather!

B-ball tomorrow morning, then 6-7 miles on Saturday with my running club. I've got the 10-miler next weekend, so I probably won't do anything more than a couple of 4-milers after this weekend.

 

[RoarinSonoran]

Apparently my Monday runs on the track weren't an aberration. 5k this morning in 26:53, but did the first two miles in 7:34 and 7:43. I'm thinking the track was true (400m), my Garmin couldn't handle the running in circles, and I was running an 8:00 pace. Today, had I stuck to a 8:00 pace, I probably would have been ok. Instead, I burned rubber, ran out of gas, and had to walk some of the 3rd mile (it was still around 10:30, and my watch was chiming at me while I was running that I was under an 8:30 pace much of the time).

My lungs really like nice cool dry air. I think I'll move to the North Pole so I can train for and achieve my goal of a sub-2hr marathon.

 

[Dash]

I'm getting excited about this weekend!

How much better is Accelerade than Gatorade? Would the extra potassium, sodium, and bit of protein help on my century? I know I'd get the same thing eating Sweet & Salty bars and a banana, but Floppo got me thinking about variety. I bought some Orange Accelerade at lunch to try (I like the flavor better than Lemon-Lime Gatorade) and thought about drinking it tonight at Spinning, tomorrow on my brutally slow 10 miler and Saturday on my 20 miler comfortable paced ride. If all goes well I'll probably carry a two-serving baggie of Accelerade for the century Sunday and swap it in for a bottle of Gatorade late in the ride as something to look forward to. However, a twinge of anything odd in the next three days and I'm sticking with the traditional hand mixed gatorade. Whatcha think?

Also, found a gel flask that holds five servings so I'm filling it with mix of gels that I'm calling Vanchospresso. That way I can carry my planned number of gels and one reserve with fumbling to tear the lids or worrying about accidentally littering.

 

[RoarinSonoran]

I bought some Orange Accelerade at lunch to try

Where'd you find that? All I can find is Fruit Punch , Citrus Grapefruit k:, Mountain Berry :good:, and Peach Mango k:. I even asked the Accelerade dude at the Expo at my last race, and he said those were the only flavors currently in the stores.

 

[El Floppo]

I bought some Orange Accelerade at lunch to try

Where'd you find that? All I can find is Fruit Punch , Citrus Grapefruit k:, Mountain Berry :good:, and Peach Mango k:. I even asked the Accelerade dude at the Expo at my last race, and he said those were the only flavors currently in the stores.

Whoa... those are all new flavors to me. I've only seen Orange, Lemon/lime and Fruit Punch (in powder). Are those foo-foo flavors the kind they're selling ready-to drink in bottles?

 

[RoarinSonoran]

I bought some Orange Accelerade at lunch to try

Where'd you find that? All I can find is Fruit Punch , Citrus Grapefruit k:, Mountain Berry :good:, and Peach Mango k:. I even asked the Accelerade dude at the Expo at my last race, and he said those were the only flavors currently in the stores.

Whoa... those are all new flavors to me. I've only seen Orange, Lemon/lime and Fruit Punch (in powder). Are those foo-foo flavors the kind they're selling ready-to drink in bottles?

Yeah, in bottles. I haven't seen any powder yet. Then again, I'm not shopping at running/athletic stores. I'd love to get a big can of powder. Walmart has Gatorade powder in a big can for ~$8, so hopefully Accelerade can get into that range someday.

 

[El Floppo]

I'm getting excited about this weekend!

How much better is Accelerade than Gatorade? Would the extra potassium, sodium, and bit of protein help on my century? I know I'd get the same thing eating Sweet & Salty bars and a banana, but Floppo got me thinking about variety. I bought some Orange Accelerade at lunch to try (I like the flavor better than Lemon-Lime Gatorade) and thought about drinking it tonight at Spinning, tomorrow on my brutally slow 10 miler and Saturday on my 20 miler comfortable paced ride. If all goes well I'll probably carry a two-serving baggie of Accelerade for the century Sunday and swap it in for a bottle of Gatorade late in the ride as something to look forward to. However, a twinge of anything odd in the next three days and I'm sticking with the traditional hand mixed gatorade. Whatcha think?

Also, found a gel flask that holds five servings so I'm filling it with mix of gels that I'm calling Vanchospresso. That way I can carry my planned number of gels and one reserve with fumbling to tear the lids or worrying about accidentally littering.

Some general thoughts...- For longer, endurance races (like you're doing), I'd normally recommend the Accelerade for the protein and boost in electrolytes, but...

- I wouldn't screw around with Accelerade or anything else that's new to your system at this point. The rides you'll be practicing with it are too short and easy to really see what your body will do with it in race conditions. Variety, yeah- but variety you've practiced with.

- I love the idea of gel flasks, but I found when using them I had a harder time determining how much gel I was taking down at a time (by the end, yeah- you could look and see that you'd taken 4 oz or whatever, but tougher to see that you've taken in one gel every hour etc.). I prefer having the individual gels taped to my stem and ripping one off every "X" minutes per my nutrition schedule. I'll mount up to 6 of those buggers on my stem- plus it's easy, one-handed rip and squeeze (although the gel flask is easy to access as well).

- Have you tried Salt pills before? Lava Salts, Endurolytes, etc? Nice, easy, controlled boost of electrolytes if you need them (which I usually do). These are easier to process than a new food/drink, so I'd almost recommend trying them without having practiced with them... but I won't. Tic-tac boxes make great salt pill distributors, fyi.

 

[El Floppo]

I bought some Orange Accelerade at lunch to try

Where'd you find that? All I can find is Fruit Punch , Citrus Grapefruit k:, Mountain Berry :good:, and Peach Mango k:. I even asked the Accelerade dude at the Expo at my last race, and he said those were the only flavors currently in the stores.

Whoa... those are all new flavors to me. I've only seen Orange, Lemon/lime and Fruit Punch (in powder). Are those foo-foo flavors the kind they're selling ready-to drink in bottles?

Yeah, in bottles. I haven't seen any powder yet. Then again, I'm not shopping at running/athletic stores. I'd love to get a big can of powder. Walmart has Gatorade powder in a big can for ~$8, so hopefully Accelerade can get into that range someday.

It should get in that range some day if they want to really compete... but considering it's closer to $30, they've got a ways to go.All kinds of tri/biking/running websites (I use Nashbar) carry the Accelerade powders... but I'm sure you knew that.

 

[El Floppo]

Seriously- have had experience with doing a training run longer than 20 miles prior to a marathon?

I've completed three marathons. For the first two, I used Hal Higdon's programs (or some variation thereof), where the training runs max out at 20 miles. For my third, I'd been planning on running the half marathon until about five weeks prior to the event, so I hadn't done anything longer than 13-14 miles. I did 16- and 18-mile training runs on successive weekends and then tapered, and I BQ'ed and PR'ed by 35 minutes.I'm starting to think that some of these higher-mileage training plans are overkill. I think there's something to be said for having fresh legs.

Thank you!!Like I mentioned earlier, the schedule calls for 20- I thought about upping that to something like 22 just to practice running past the 20m "wall"- it's not part of the official schedule (which calls for 20 this week, 13? next, and 20 again the week after... can't remember- I'm using Righetti's long-run schedule, which I think came from NYRR).

The extra 2 miles are really psychological more than physical for me... but more importantly, I don't want to risk burnout or dead legs either. The only other marathon I've "run" was that IM- and I never ran more than 16m in training for that, so these longer runs are all new to me.

I take my tapers very seriously- I print a t-shirt that let's everybody else on the running path know that I'm tapering which is why I'm running so slowly (but that's all hard to fit on the back of a t-shirt). Seriously- I do take them seriously, but usually am training with a group where I'll find people I know are slower than me and run at conversational pace with them just to keep myself honest (and hope I'm not making them run too fast for them). I'll have to keep myself honest this time around.

 

[PatriotJohn]

My longest run before running my half was 10 miles, so 20 sounds right for the marathon. Adrenaline and guts will take you the rest of the way!