Ran a 10k in June (7 Viewers)

[Darrinll40]

I ran 8.2 miles today with Steve in about 1:24. A pretty good pace for having run the race the day before.

Looking forward to my run on Tuesday.

 

[mr. furley]

http://sportsillustrated.cnn.com/2007/more...d.ap/index.html

BERLIN (AP) -- Haile Gebrselassie took advantage of a perfect course and ideal conditions to set a world record at the Berlin Marathon.

Gebrselassie raced through Berlin's flat and fast course to set his 25th world record in 2 hours, 4 minutes, 26 seconds. That lowered the time of his good friend Paul Tergat by 29 seconds.

 

[Rock Lonemilk]

http://sportsillustrated.cnn.com/2007/more...d.ap/index.html

BERLIN (AP) -- Haile Gebrselassie took advantage of a perfect course and ideal conditions to set a world record at the Berlin Marathon.

Gebrselassie raced through Berlin's flat and fast course to set his 25th world record in 2 hours, 4 minutes, 26 seconds. That lowered the time of his good friend Paul Tergat by 29 seconds.

That's faster than my half marathon time!

 

[tri-man 47]

http://sportsillustrated.cnn.com/2007/more...d.ap/index.html

BERLIN (AP) -- Haile Gebrselassie took advantage of a perfect course and ideal conditions to set a world record at the Berlin Marathon.

Gebrselassie raced through Berlin's flat and fast course to set his 25th world record in 2 hours, 4 minutes, 26 seconds. That lowered the time of his good friend Paul Tergat by 29 seconds.

Ah, they get pacers leading the way through the first half, motorcycles clearing the path throughout, and special tables with their fluid bottles. So how tough can it be, right? Right??

 

[tri-man 47]

Darrin, SteveUK, 2Young, SFDuck - great stories all!!!!



Like floppo, I did my 20 miles as well. I gotta stop this driving and running stuff. Drove back from Parent's Weekend for our daughter out in Iowa (5 hours). Unpacked, checked fantasy football scores (easy win: now 3-1), then organized gear for my run. Did a 7 mile loop to catch two big hills (gotta love running through Chicago's tough west side for a couple miles), then headed to the local university track. Did 4 miles on the track, 1 mile around the campus perimeter, 4 miles on the track, 1 mile around the perimeter, then 3 more on the track. Mental discipline from the repetitive laps, you know? But it allowed me to have sufficient fluids available. Total time was around 2:45 - a very good and pretty steady pace. I didn't try to push it ...just ran it even.

Floppo, you've made great progress, given the distractions at home and having to gear up from not much of a base. Very nice work!!

Oh, and while in Des Moines, I ran seven miles of the back end of the marathon course and drove the early, hilly miles. I've pretty much run or seen the whole route, now, which should help. Three weeks! Time to taper (YES!).

Again, great job to those competing this weekend!! Rusty's first marathon (Chicago) is next weekend.

 

[mr. furley]

scratch that question

 

[RustyFA]

El Floppo, I think I am ready.

Hey, what are your Chicago plans? When do you and your buddies (how many?) arrive? Have any of you been to Chicago before? You driving in, I presume?

We are driving to Iowa City on Friday night and then going the remaining 4 hours on Saturday morning. We are going to check into our hotel-can't remember the name-and then go get our running packet. One of the guys did worked in Chicago for a year or two after college so he knows it better than us. We are going to catch the Iowa-Penn St game at a bar, no booze, and then find somewhere to eat pasta. I don't know how we will get to the race etc. but I'm not sweating it. I will find out the name of the hotel this week and then ask questions for the resturant .

 

[RustyFA]

It is race week and I hope it is better than last week! I didn't get over 6 hours of sleep last week and had to work too much. I missed one run because I had to put my 4 year old mini-dachsund to sleep. RIP Rusty. Absloutely horrible week. I just got back from Minny and am having a couple of beers late on a Sunday night while watching Donovan McNabb take me down again. Didn't start him last week and lost because of it. Started him this week and Ben R goes off. I'll lose.

So here is my limited plan for this week. Please throw in any comments. I can use the help. I am going to be in bed by 9 pm Monday-Thrusday nights and hopefully Fri and Sat also. I am planning to eat pasta 3 times this week. Once in Chicago. I am going to try to eat simple foods this whole week. I am also going to start hydrating like crazy tommorow morning. I am going to stretch like crazy all week. Two runs this week on Monday morning and Wed morning. We are eating breakfast together Thrus morning. That is pretty much it. Simple. Hopefully I will be stretched out, rested, carbed up, and properly hydrated.

I had to convince my wife I didn't want to walk around the museums the day before the marathon. I want to but I just didn't want to tire myself out. But you guys know women.

I have a couple concerns at this point. It seems like it has been months since I ran the 21 miler. I really tapered down fast with my bad cold. This is purely mental and I will be forced to get over it. I haven't eaten before running during all my training. I usually run at 5am or 4am on long runs. This will start at 7:30 and I will start running around 8am. So 8-12:30ish on no food. I will have gels and gatorade for calories but still I am a little worried. That brings me to my last and probably biggest concern. I don't have a belt for holding gels, asprin, migraine medicine, and body glide. I have looked at Scheels and on the internet but really never found anything I liked. This is my falut and I realize that but I am still wondering about this. I have safety pinned a ziploc to my shorts by my groin area and ran with that 6 times or so. The bags rip and it isn't the most comfortable. So my options are 1)run with a bag in my hands 2)safety pin the bag to the front on my shorts 3)buy a belt in Chicago and use totally untested equipment 4)Wear some other shorts I have ran in that have pockets-this may unbalance me. Stupid and completely my fault. What would you do?

 

[RustyFA]

Did anyone see The Office this week? Awesome running humor. Carbo loading and bloody nipples. Just gold!!!

 

[gruecd]

finished in 29.09, but am disappointed in my finish....had to run the last mile into a 35mph headwind, which really took it out of me...

like furley, I ended up behind a youngin...I think she was 13-14 as she was the only runner in the Under 14 age group. I make myself feel better since she is the daughter of one of the few marathon runners in the area...she finished about half a block in front of me...tried to catch her, but just didn't have enough left at the end.

I've always ran at nighttime (around 9pm), so taking on a morning run was somewhat a concern. It wasn't as bad as I thought, but I'm completely drained right now.

Way to tough it out, but you make a great point. Since most races are held early in the morning, it's a good idea to do at least some of your quality workouts in the morning, too. You need to acclimate your body to running at that time of day.

 

[tri-man 47]

I have a couple concerns at this point. It seems like it has been months since I ran the 21 miler. I really tapered down fast with my bad cold. This is purely mental and I will be forced to get over it. I haven't eaten before running during all my training. I usually run at 5am or 4am on long runs. This will start at 7:30 and I will start running around 8am. So 8-12:30ish on no food. I will have gels and gatorade for calories but still I am a little worried. That brings me to my last and probably biggest concern. I don't have a belt for holding gels, asprin, migraine medicine, and body glide. I have looked at Scheels and on the internet but really never found anything I liked. This is my falut and I realize that but I am still wondering about this. I have safety pinned a ziploc to my shorts by my groin area and ran with that 6 times or so. The bags rip and it isn't the most comfortable. So my options are 1)run with a bag in my hands 2)safety pin the bag to the front on my shorts 3)buy a belt in Chicago and use totally untested equipment 4)Wear some other shorts I have ran in that have pockets-this may unbalance me. Stupid and completely my fault. What would you do?

You've run 21, so don't sweat it. Your body will remember well enough. And hey, you're at where you're at. Pre-running food: Target a good pasta meal on Friday night, and then eat well on Saturday morning/noon. Eat sensibly Saturday night (pasta's still good - but it's too late for a big carbo load). Sunday morning, you'll need to eat something ...maybe a bagel with fluids. You won't want to eat, due to the excitement/nerves, but by race time your tummy will be growling.Race supplies: You shouldn't need to carry body glide. "Lube up" before you start. I'd recommend some gloves. You can stick a gel inside each (by your palms), and maybe pin your drugs in a small bag on the outside (if you really need to carry them during the race). If the day warms up, and after the gels are gone, you can discard the gloves. Won't they hand out some items during the race? Ask at check-in.

 

[gruecd]

I'm guessing most of you guys get Runner's World, but there was a nice article in this month's issue about tapering.

Basically, the gist of it was that today's recreational runners are doing 30- to 40-mile weeks instead of 70, so we don't need as much rest, making a heavy taper unnecessary. The key is to reduce volume by shortening each of your weekly runs, and not by cutting out quality (i.e., fast-paced running) altogther. For example, instead of four tempo miles, do two. They go on to offer specific recommendations for various distances from the 5-K to the marathon.

Personally, I know if I taper too heavily, I feel stale and sluggish on race day. Anyone with me?

 

[Dash]

Century Ride Report -- I emphasize "ride" because this was not a race. This is going to be long for a post, but short if it was a book...

Pre-Ride

Got up at 6, ate cereal, banana, OJ, granola bar, applesauce and some honey sesame candies. Took care of business, confirmed my checklist and grabbed the bike. One of the riding buddies picked me and my bike up at 7 AM and, just past sunrise, we were off to the park. He registered, I signed in, pick up the ugliest T-Shirt you've ever seen (not even fit for my cat's bedding), and I scouted for folks I rode the "preview" ride with back July. Gold -- found the 6'2"+ guy. He rides a strong pace and you don't feel much wind if you're behind him. We also found a guy from our regular spinning classes. Two was now four and things looked good.

I had everything on my checklist, but grabbed my camera bag and not my sunglasses. Spinning guy had a spare, cheap pair and I was good to go again. Against floppo's recommendation I took a calculated risk by starting with a bottle of Accelerade (brought a spare powder for one more bottle). I know and preach the dangers of new foods on hard efforts, but I also know my body and how it has responded to food on rides. A banana at halftime of a soccer game and I was hurting, but on a bike I have an iron stomach. The gamble payed off. I left my gel flask in the car, having found out grapes, bananas and peanut bars were waiting at the stops. I carried three gels in single packs, though.

Weather & Scenery

Beautiful. 50 to start 75 at finish. Blue sky with spotty clouds. Light breeze most of the day, though gusty when riding through the recently plowed corn fields. I could see the blue ridge a few times and we passed through some cute little 10-building towns that I didn't know exist.

The Ride

The ride started slowly. My fingers went numb about a minute in, then the knees and arms. At 8 miles my computer read 15. I forgot to reset the current trip. Got an update and reset it at 10 miles. Then I found out my HRM didn't work for the first hour and change because I wasn't sweating. Just as I was warming to a sweat we slowed to help a guy who flatted. Back on the road and a stop at the 35 mile rest stop (longer stop than I wanted to have). As we pulled out I realized my HRM was still running. I didn't know how much it was off by now, but determining ride time just went out the window. More on ride numbers later.

Our group had grown to 10 by the time we made that first rest stop and, though we never coordinated with the others, when our main four set back out the others hurried up and followed. That made me smile because we were doing something they thought would help them. We took longer pulls, but they worked too so it helped us. Stopped again around 54 miles, again for longer than I wanted. A very strong rider joined us and stayed for a few minutes before deciding we were too slow. Five minutes later we caught him. I wish we hadn't. Nice guy, works hard and never says anything negative -- he just rides on of you're too slow. If you catch him, he'll work with you again. Well, he flatted four times. We spent around 45 minutes total waiting for him to change tubes, fix leaks and pinches only to find out his valve on the last tube was bad. Called SAG and rode on.

Off and on from mile 35 to 70 our group grew and shrank. Sometimes 15, others 5. I fractured the group three times. Once on a flat and twice on a hill. I didn't speed up, just kept pace. I was told "not many of us can keep climbing at 20mph." Oops, didn't know I could do that. There was a lot of ferrying of folks back up to the pack. Leaving the 70 mile stop the group was back to 8, having picked up a guy who's threesome couldn't hang with him. Two racers joined us and left around 75, where our group fractured completely. I wasn't paying attention, just riding and chatting and saw my riding buddy a 100 yards ahead and the rest of the group 100+ behind. Knowing the trailing group was hurting and couldn't keep up I set a pace to bring myself and the guy with me back to our leaders. By mile 80 it was just my regular riding buddy and me.

One last stop at 87 to top the bottles and grab a few bites of food. We set off keeping a decent pace, riding side by side most of the way. We chatted and rode in fairly strong. I never experienced pain -- butt soreness and shoulder tightness yes, but no sharp pain. Muscles got tired, but no cramps. Though tired when I finished, I didn't feel gassed or exhausted. Throughout the ride I kept finding reserves to bring myself or a small group back up to the main pack. I rode confident, but not cocky, and stayed within my limits. Took more pulls than on a normal ride, but made sure to back off when I neared the red line. I had a great time and would definitely do it again.

The numbers

Distance: 102 Miles

Start time: ~ 8AM

Total time: ~6hrs 45mins (includes stops and helping with flats)

Speed: I'm estimating here, but I think my riding buddy and I averaged about 18.5. We did 18.7 for the final 92 miles. For the first ten I remember hearing someone say about 18.2.

Calories burned: about 3,700

My HR stayed above 170 for the final 15 miles, but didn't go over 182 (red line). I averaged 165 for the final 92 with a max of 187, a good 20 beats lower than my actual max.

I'd like to thank you guys for letting my be a part of this thread. Your advice, tips, and warnings are a valuable resource. You all are impressive and good guys. The motivation from hearing about workouts and the trials and tribulations of gstrot, tri-man, floppo, pigskin, Norman Einstein, Darrin, Steve, BassnBrew, grueced, furley, Sid, Rusty, Rock, 2bald, Roarin, and others really helped me attain my athletic goal for the year. It was this thread that made me suck it up and buy a bike. Less than three months later I rode my first century. culdeus's advice on a new bike was great and, while not the bike he recommended, helped me purchase something that works well for me. Thanks. From here out this year there is nothing planned, but to go have a good time doing whatever. I'll probably start weight lifting again and doing some running over the next month, then its time to think about the possibility of racing next spring.

Thanks guys. I imagine this thread is the sort of thing Joe B loves about the FFA.

 

[tri-man 47]

Dash - good read! Good ride. Given the various stops, that's a strong average speed. As many of us start to reach the end of our race seasons, we'll have to start talking about off-season conditioning ...core training, strength training, and flexibility training.

gruecd, I'll have to read through that article. I agree with the basic logic that you discuss. The end of my long runs become limited by the quads and butt muscles ...the tightening up of the muscles. So I agree that some fast-paced running can be important during the taper. We can't improve our endurance at this point, but we can strengthen/lengthen the key muscles that keep us going steady. Accentuating the leg rotation should help for the easier rotation of the long race at slower pace.

 

[pigskinliquors]

To all who ran/rode!!! Great weekend!!

 

[Righetti]

Did a 20m (MILES, not meter/res) run today. Gimme that damn PTTS back Tri-man... it was a rough one. The wife threw her back out 2 days ago, which coincides with the last time the baby pooped. Both were cranky and helpless, putting more stress and lack of sleep than Floppo needed going into the run. I knew from the first 2 miles that it was going to be tough going, but I decided to push it some, especially on the back half to try and negative split it.Did the Williamsburgh bridge through Brooklyn to the Brooklyn Bridge back to Manhattan (6m) and out and back along the E River, around the Battery and up the Hudson 4m. Had the return Brooklyn Bridge (ie: hill) at about the same point in the run that I'll have the 59th St Bridge on raceday. El Sucko. As did running through pretty barren parts of Brooklyn past the Navy Shipyard, through the Hasidic neighborhood under the W'burgh bridge and back across it and it's steep approach... felt like I was going backwards.Did the out in 1:25 and the back in 1:26 for 2:51 total. Considering how hard it felt like I was pushing and how worn out I've been since getting back, I'm not as happy with the time as I probably should be.Plus I came home to a pissed off, quasi-invalid wife who passed on the baby who wouldn't stop crying (not at all like him- normally a pretty happy guy) until he finally dropped his deuce at 4:30 this afternoon.

sounds like an interesting run.at what mile is the 59th street bridge during the Marathon? about 18

 

[Darrinll40]

Dash - Nice report. Sounds like you had a successful and fun ride.

Congrats to everyone else on their running/biking weekend.

With the weather cooling down here in Florida I am considering going back to running 5 days a week. I had been runnign 5 for a few months before the heat got to me. Any thoughts?

 

[SFBayDuck]

I felt good yesterday, even last night, not really sore or anything. This morning, different story! Not "can't walk without a limp" sore, but definitely feeling it in my calves, hammies, and quads, and one of my knees is pissed at me. I assume water, strech, walk, etc, is the course of action?

How long 'til I should run again? I'm thinking just a couple of days off and then back for a slow one on Wednesday or Thursday, depending on how I feel. No long run this weekend, just another short one, and then back to a normal schedule next week. Does that sound about right?

 

[Dash]

I felt good yesterday, even last night, not really sore or anything. This morning, different story! Not "can't walk without a limp" sore, but definitely feeling it in my calves, hammies, and quads, and one of my knees is pissed at me. I assume water, strech, walk, etc, is the course of action?How long 'til I should run again? I'm thinking just a couple of days off and then back for a slow one on Wednesday or Thursday, depending on how I feel. No long run this weekend, just another short one, and then back to a normal schedule next week. Does that sound about right?

Part of that soreness is unavoidable. However, in the future try to remember to bring some carbs and protein for immediate post race consumption. Easy to digest stuff like fruit, peanuts, gatorade (my favorite is lowfat or skim chocolate milk). Taking in 30-40gs of carbs and 8-10g of protein within half an hour of a long effort will help recovery and reduce soreness. Also, taking in a good meal within an hour to an hour and a half will help too. Gives your body a way to refuel and begin the repair process.I'd say don't take today and tomorrow off completely. Yes, rest, but also get the legs warmed up. If you can't do "the slowest jog ever," even walking for 20-25 minutes will help. Just get the blood pumping without taxing the system.

 

[Dash]

One more note on treating soreness. My sister-in-law is a nurse, study on a full-ride scholarship for a PhD in nursing. She told me to take aspirin or another OTC painkiller with my morning coffee on the really sore days. The caffeine dilates the blood vessels and helps the pain killer be more effective. This tactic works for me and I don't think it's just psychosomatic.

 

[SFBayDuck]

I felt good yesterday, even last night, not really sore or anything. This morning, different story! Not "can't walk without a limp" sore, but definitely feeling it in my calves, hammies, and quads, and one of my knees is pissed at me. I assume water, strech, walk, etc, is the course of action?How long 'til I should run again? I'm thinking just a couple of days off and then back for a slow one on Wednesday or Thursday, depending on how I feel. No long run this weekend, just another short one, and then back to a normal schedule next week. Does that sound about right?

Part of that soreness is unavoidable. However, in the future try to remember to bring some carbs and protein for immediate post race consumption. Easy to digest stuff like fruit, peanuts, gatorade (my favorite is lowfat or skim chocolate milk). Taking in 30-40gs of carbs and 8-10g of protein within half an hour of a long effort will help recovery and reduce soreness. Also, taking in a good meal within an hour to an hour and a half will help too. Gives your body a way to refuel and begin the repair process.I'd say don't take today and tomorrow off completely. Yes, rest, but also get the legs warmed up. If you can't do "the slowest jog ever," even walking for 20-25 minutes will help. Just get the blood pumping without taxing the system.

My wife's job was to get herself and my daughter to the finish line by 9:00, and to bring a SlimFast shake with her for me to drink post-race to get some carbs and protein. At least she got there on time.I already went for a 15 minute walk this morning, I'll do another later today. Maybe I will try and do something slow tomorrow, or at least wait no longer than Wednesday.

 

[DolphinsPhan]

It's been a while since I have posted in this thread. Trying to keep up with everyone though. Sounds like everyone is doing really well. Congrats on all of the race/training success.

Less than 2 weeks to my Atlantic City ½ marathon. I have been trying to follow Hal Higdon's training schedule, but I just don't have the time to run 5 days a week, especially since I started a new consulting assignment that has a 90 minute commute each way . I can run maybe 2 or 3 times a week, but I always do my long run. The training schedule has the longest run at 10 miles, but a few weekends ago I still had gas left in the tank so I ended up doing 12. Then the next weekend I did the entire 13.1 miles. I had to see if I could do it. What an absolute confidence builder. I was so psyched when I was done. My calves were sore for the next day or two, but that was about it. This past weekend I just did 8. My legs were done. Probably b/c I only had 5 hours of sleep and was out the door at 5:30 in the morning so I could finish before my son's swimming lesson.

Anyway, I feel ready. Got my running gear all set. I have been breaking in my new Mizuno Wave Inspire 3s. I used to run in the 2s, but needed new shoes. Love them! Got my food/liquid intake schedule in working order. I have been following it for a month now and it works out pretty well. I take a Gu at 45 minutes/5 miles and another at 90 minutes/10 miles, always with water.

Anyway, glad everyone is doing well. Keep it up.

FYI…the iced gingerbread CLIF bars are awesome.

 

[tri-man 47]

Less than 2 weeks to my Atlantic City ½ marathon. I have been trying to follow Hal Higdon's training schedule, but I just don't have the time to run 5 days a week I can run maybe 2 or 3 times a week, but I always do my long run.

That's the key! You should be fine. SFDuck - the general rule is a day off for each hour of racing. Some walking and stretching should help until you feel like running again.

 

[El Floppo]

I have a couple concerns at this point. It seems like it has been months since I ran the 21 miler. I really tapered down fast with my bad cold. This is purely mental and I will be forced to get over it. I haven't eaten before running during all my training. I usually run at 5am or 4am on long runs. This will start at 7:30 and I will start running around 8am. So 8-12:30ish on no food. I will have gels and gatorade for calories but still I am a little worried. That brings me to my last and probably biggest concern. I don't have a belt for holding gels, asprin, migraine medicine, and body glide. I have looked at Scheels and on the internet but really never found anything I liked. This is my falut and I realize that but I am still wondering about this. I have safety pinned a ziploc to my shorts by my groin area and ran with that 6 times or so. The bags rip and it isn't the most comfortable. So my options are 1)run with a bag in my hands 2)safety pin the bag to the front on my shorts 3)buy a belt in Chicago and use totally untested equipment 4)Wear some other shorts I have ran in that have pockets-this may unbalance me. Stupid and completely my fault. What would you do?

You've run 21, so don't sweat it. Your body will remember well enough. And hey, you're at where you're at. Pre-running food: Target a good pasta meal on Friday night, and then eat well on Saturday morning/noon. Eat sensibly Saturday night (pasta's still good - but it's too late for a big carbo load). Sunday morning, you'll need to eat something ...maybe a bagel with fluids. You won't want to eat, due to the excitement/nerves, but by race time your tummy will be growling.

Race supplies: You shouldn't need to carry body glide. "Lube up" before you start. I'd recommend some gloves. You can stick a gel inside each (by your palms), and maybe pin your drugs in a small bag on the outside (if you really need to carry them during the race). If the day warms up, and after the gels are gone, you can discard the gloves. Won't they hand out some items during the race? Ask at check-in.

I pretty much agree with Tri-man here.Taper and 21m...

- you've done your training and you're ready for the race. Your body is supposed to feel antsy and sluggish like this while tapering- my old tri-coaches used to always say you feel sick during the taper- or even get sick- because the body is used to doing so much.

Pre-race-day food...

- pasta/carbs two and three nights before will do you more good than the night before.

- Solid idea to start hydrating, especially a couple of days before the race.

- I'd also recommend making sure you're getting a lot of electrolytes in the day before- over-salt your food, or drink gatorade, or take electrolyte pills.

Race-day breakfast...

- I've been saying this out loud in here, right?- practice how you're going to race. Race is in the morning? Run in the morning. Know that you need to eat something before (and you most certainly need to take some food in before the race)? Eat before your morning workouts- even your shorter ones- and find out what sits well. Then be consistent with eating that food every time you workout in the am. Race day is the wrong time to be experimenting with this- I know you know this, and my little rant isn't helping you too much right now- sorry.... you should still be able to find some simple to digest things that you know you can eat, even when fiercely hungover or sick- plain bagel? clif bar? banana? oatmeal? whatever you know you can take down and keep down without thinking twice about- but no dairy.

Race Supplies...

- Same as above- practice how you're going to race.

- I've never run carrying lube- always have it in the transition area or applied pre-race; Ive never applied mid-race (other than in the transition area in a tri). I was thinking about carrying a very small tube of A/D- but it'll be weather/condition contigent. I really don't think you need to carry it with you unless you've had SERIOUS problems with chaffing after 15m or so... mebbe give it to your wife and make sure she'll be at a specific, easy to locate spot on the race course at that mileage point... extra gels too.

- 1)run with a bag in my hands.... X

- 2)safety pin the bag to the front on my shorts... this is really what you're used to? Whoa. X

- 3)buy a belt in Chicago and use totally untested equipment... c:above .. X

- 4)Wear some other shorts I have ran in that have pockets-this may unbalance me... meh. If you've been comfortable running in these shorts, I guess it's your best option, but not if you're carrying a bunch of gels.

- What kind of shirt are you wearing? A lot of tri-friends put gels under their singlet shoulders (but I'm guessing you'll be wearing something looser fitting).

- Can you get by with gels handed out on the race course? Do you know what they're offering and where they'll be?

- What's the weather supposed to be? If you're only running with two gels, mabye tri-man's glove idea will work... or under sweat-bands (which they'll probably fall out of).

- Bleh!

- If you're running with a bunch of gels, maybe a fuel-belt or one of those pouches that clips on to the back of your shorts is the best option... until mile 18 when it's bouncing/chaffing/bruising/annoying the hell out you.

-

 

[El Floppo]

Did anyone see The Office this week? Awesome running humor. Carbo loading and bloody nipples. Just gold!!!

Loved seeing him wolfing down a big plate of fettucine alfredo right before the race to carbo load... and the chaffing nipple.. ... glad somebody else caught it.

 

[El Floppo]

April/May, September/October - really you can't lose.

I was joking, really- it's nice out there all year (but those 4 months are pretty prime).What a great course. Again- nice work!And yeah... lunges for me too.

 

[RoarinSonoran]

That's great Darrin and Steve!

I've never come close to getting hardware... great job!

Great job, D&J! As for hardware, I was looking through a Sweat magazine (local(?) run/tri mag) and noted some of the upcoming races. They're of the "Wilbur's Fertilizer Expo and 5K Race" variety, so hitting some of these smaller races should help bring in the hardware. Nothing like an ego boost now and then, right?

http://sportsillustrated.cnn.com/2007/more...d.ap/index.html

BERLIN (AP) -- Haile Gebrselassie took advantage of a perfect course and ideal conditions to set a world record at the Berlin Marathon.

Gebrselassie raced through Berlin's flat and fast course to set his 25th world record in 2 hours, 4 minutes, 26 seconds. That lowered the time of his good friend Paul Tergat by 29 seconds.

That's faster than my half marathon time!

I better get my butt in gear if I'm to break 2hrs first! These guys are getting so close! Now I just have to figure out how to run twice as fast, as this too is faster than my half-marathon best (by 61 seconds)!

I have a couple concerns at this point. It seems like it has been months since I ran the 21 miler. I really tapered down fast with my bad cold. This is purely mental and I will be forced to get over it. I haven't eaten before running during all my training. I usually run at 5am or 4am on long runs. This will start at 7:30 and I will start running around 8am. So 8-12:30ish on no food. I will have gels and gatorade for calories but still I am a little worried. That brings me to my last and probably biggest concern. I don't have a belt for holding gels, asprin, migraine medicine, and body glide. I have looked at Scheels and on the internet but really never found anything I liked. This is my falut and I realize that but I am still wondering about this. I have safety pinned a ziploc to my shorts by my groin area and ran with that 6 times or so. The bags rip and it isn't the most comfortable. So my options are 1)run with a bag in my hands 2)safety pin the bag to the front on my shorts 3)buy a belt in Chicago and use totally untested equipment 4)Wear some other shorts I have ran in that have pockets-this may unbalance me. Stupid and completely my fault. What would you do?

You've run 21, so don't sweat it. Your body will remember well enough. And hey, you're at where you're at. Pre-running food: Target a good pasta meal on Friday night, and then eat well on Saturday morning/noon. Eat sensibly Saturday night (pasta's still good - but it's too late for a big carbo load). Sunday morning, you'll need to eat something ...maybe a bagel with fluids. You won't want to eat, due to the excitement/nerves, but by race time your tummy will be growling.

Race supplies: You shouldn't need to carry body glide. "Lube up" before you start. I'd recommend some gloves. You can stick a gel inside each (by your palms), and maybe pin your drugs in a small bag on the outside (if you really need to carry them during the race). If the day warms up, and after the gels are gone, you can discard the gloves. Won't they hand out some items during the race? Ask at check-in.

Eating: Yeah, you're really too late in the game to start experimenting now, but you really do need something in your belly. Bagel with peanut butter, bowl of oatmeal, banana, something that you've eaten before (generally speaking, not wrt to running) that you're confident your stomach can handle. Of course, once you start running, that bagel that hasn't given you problems before could become a problem, but this is really one dice roll that you want to take. Eat at least an hour before the gun, so that'll give your stomach a chance to digest it at least somewhat (i.e. don't be eating 5mins before the gun). You might be tempted to sample the local flavor (Chicago-style pizza, calzones, whatever), but don't! Save that for AFTER the race. Avoid the spicey, exotic, etc stuff before the race. You don't have to get hospital food-bland, but you do want to keep it mellow.Gels/meds: I've been using a plain ol' sandwich-sized Ziplock bag, with five gels and four Tylenol. The gels pretty much stack into a nice palm-sized wad, then you wrap the rest of the bag around it, and carry it in your hand (switch hands every now and then as you run, to alleviate the sweating). You don't want to buy a new belt at this point. The potential blisters/chafing really aren't worth the reward. Carry your gels as I've described, or pin them individually to your shorts waistband. I know of runners who swear by pinning, but personally, I'd think it would bounce too much and bug the crap outta me, but that's just me. I've had good success with the baggie method. The only problem is that you have to dig out any meds (they tend to bounce around the baggie), but I'm nowhere near world record pace, so I can slow down/walk and take a little time to dig as needed.

Lube: as Tri said, lube beforehand. Perhaps wait until a few minutes before the gun, then hand it off to your wife, or throw it away. This is a big race, so there should be medical staff throughout the course (see "Aid Station" on the course map), and they should have Vaseline so you can re-lube as needed. Another source might be to ask the Team In Training (or other charity that has a big showing) folks along the course (look for a "Coach" on a shirt), and they might have Bodyglide/Vaseline. I did this in Virginia Beach last month, but I was wearing my TNT shirt, so I may have gotten aid due to appearing to be "one of them". lol

Tips: try not to stress out. Yes, this is a big deal, it's a big race, it's the culmination of your training, etc, but there's no reason to stress about it any more than you've stressed about your regular Saturday runs. Stay loose (meaning, take in the moment, enjoy yourself, talk to other runners, soak up the atmosphere, check out the scantily-clad chicks (and take pics for us ), etc), stretch, get ready to run, eat, drink, and be merry. If you're in corral 20, you don't need to jump into your corral right away. Stay out of it completely, find yourself a place to relax (why stand around for a half-hour in the corral?). When the gun goes off, the lines to the portapotties should disappear. Go to the bathroom one last time. Now, you can go find your corral. Jump in, get ready, get set, go! But not too fast! It should be crowded enough that you won't be burning rubber, but try to stay relaxed and run your NORMAL pace. It's very easy to get excited and use up all your energy in the first mile.

At least the day before the race (not the night before, and especially not the morning of), study the course, figure out how you're getting there, figure out where your wife will cheer for you, etc. The course is a big loop, don't get caught inside the loop, unless she plans to stay inside. The race folks/cops not too keen on letting cars cross the course. Just taking a quick look, I'd suggest she see you off at the start, walk over and see you at mile 2, then meet you at the halfway (13.1) point, mile 17 or 20, then the finish (this depends on being "inside the loop"). But whatever you decide, figure it out before dinner on Saturday night, cuz after dinner is reserved for relaxing and then turning in early.

I know what you mean re: wife wanting to hit the museums. I ran the Dublin (Ireland) Marathon a couple years ago, and I passed on most of the touristy stuff, opting to prepare for the race instead. My wife went off on her own and had a grand ol' time.

Feel free to ask questions of us and use our experiences as a guide. You'll be creating your own experiences, but it always helps to hear from those who have gone before. Good luck!

 

[El Floppo]

Dash - good read! Good ride. Given the various stops, that's a strong average speed. As many of us start to reach the end of our race seasons, we'll have to start talking about off-season conditioning ...core training, strength training, and flexibility training.gruecd, I'll have to read through that article. I agree with the basic logic that you discuss. The end of my long runs become limited by the quads and butt muscles ...the tightening up of the muscles. So I agree that some fast-paced running can be important during the taper. We can't improve our endurance at this point, but we can strengthen/lengthen the key muscles that keep us going steady. Accentuating the leg rotation should help for the easier rotation of the long race at slower pace.

Great work, Dash! Sounds like you could've busted that one out a lot faster if left to your own devices (and with your usual riding partner)... which is even that much more impressive because you averaged a decent time considering all the stopping. Awesome! We've got to get you into some tris or duathlons next season- sounds like you'd kick butt and have a blast doing them.and re: gruecd's taper article- haven't read it yet, but is the crux about not needing so much taper, or about using the taper more efficiently?

 

[El Floppo]

I felt good yesterday, even last night, not really sore or anything. This morning, different story! Not "can't walk without a limp" sore, but definitely feeling it in my calves, hammies, and quads, and one of my knees is pissed at me. I assume water, strech, walk, etc, is the course of action?How long 'til I should run again? I'm thinking just a couple of days off and then back for a slow one on Wednesday or Thursday, depending on how I feel. No long run this weekend, just another short one, and then back to a normal schedule next week. Does that sound about right?

Part of that soreness is unavoidable. However, in the future try to remember to bring some carbs and protein for immediate post race consumption. Easy to digest stuff like fruit, peanuts, gatorade (my favorite is lowfat or skim chocolate milk). Taking in 30-40gs of carbs and 8-10g of protein within half an hour of a long effort will help recovery and reduce soreness. Also, taking in a good meal within an hour to an hour and a half will help too. Gives your body a way to refuel and begin the repair process.I'd say don't take today and tomorrow off completely. Yes, rest, but also get the legs warmed up. If you can't do "the slowest jog ever," even walking for 20-25 minutes will help. Just get the blood pumping without taxing the system.

Excellently Along with Dash's great points- even though it's tough to do post-race when you're all fired up- try your best to stretch out right after finishing (in the future).

 

[El Floppo]

It's been a while since I have posted in this thread. Trying to keep up with everyone though. Sounds like everyone is doing really well. Congrats on all of the race/training success.Less than 2 weeks to my Atlantic City ½ marathon. I have been trying to follow Hal Higdon's training schedule, but I just don't have the time to run 5 days a week, especially since I started a new consulting assignment that has a 90 minute commute each way . I can run maybe 2 or 3 times a week, but I always do my long run. The training schedule has the longest run at 10 miles, but a few weekends ago I still had gas left in the tank so I ended up doing 12. Then the next weekend I did the entire 13.1 miles. I had to see if I could do it. What an absolute confidence builder. I was so psyched when I was done. My calves were sore for the next day or two, but that was about it. This past weekend I just did 8. My legs were done. Probably b/c I only had 5 hours of sleep and was out the door at 5:30 in the morning so I could finish before my son's swimming lesson.Anyway, I feel ready. Got my running gear all set. I have been breaking in my new Mizuno Wave Inspire 3s. I used to run in the 2s, but needed new shoes. Love them! Got my food/liquid intake schedule in working order. I have been following it for a month now and it works out pretty well. I take a Gu at 45 minutes/5 miles and another at 90 minutes/10 miles, always with water.Anyway, glad everyone is doing well. Keep it up. FYI…the iced gingerbread CLIF bars are awesome.

Right on! Bring on the 1/2- sounds like you're more than ready! Any idea when and how you'll treat your taper?fwiw- I've only been running 2-3 days a week straight along for my marathon, same as you mentioned, while also always doing the long run on the weekend. I'm sure I'd be better off with 5 days, but I'm finding it's still enough training to get me through the race while not draining my schedule or breaking my body down.

 

[El Floppo]

Gels/meds: I've been using a plain ol' sandwich-sized Ziplock bag, with five gels and four Tylenol. The gels pretty much stack into a nice palm-sized wad, then you wrap the rest of the bag around it, and carry it in your hand (switch hands every now and then as you run, to alleviate the sweating). You don't want to buy a new belt at this point. The potential blisters/chafing really aren't worth the reward. Carry your gels as I've described, or pin them individually to your shorts waistband. I know of runners who swear by pinning, but personally, I'd think it would bounce too much and bug the crap outta me, but that's just me. I've had good success with the baggie method. The only problem is that you have to dig out any meds (they tend to bounce around the baggie), but I'm nowhere near world record pace, so I can slow down/walk and take a little time to dig as needed.

Fantastic advice from RS there... .re: carrying the gels in your hand... that sounds like misery- to me at least. I guess if you're used to carrying a walkman/ipod/phone in your hand, it might be ok- but for 4hours?

Speaking of ipod... how about an mp3 carrier-case/armband type of thing? That should hold a handful of gels and some pills, no?

ETA: pouch for waistband

race belt w/ pouch (I think this is a solid option)

 

[RoarinSonoran]

I can run maybe 2 or 3 times a week, but I always do my long run.

I'm currently running three times a week in prep for the San Jose half. I was running five times a week (currently Mon-Thu-Sat, training calendar has Mon-Tue(track)-Thu-Fri(easy)-Sat), but that was mainly gearing for a marathon, and I've pretty much ptts'd it to "meh, it's only a half, so three days is enough". You should be fine. See our marathon tips to Rusty above, as most of it applies to a half as well.

- 1)run with a bag in my hands.... X

I haven't had a problem with this. As for gels on the course, according to the course map, they'll provide gels just before mile 18. Rusty will probably need 'em well before then. And then, you have to consider that what they offer may not be what you like/can tolerate, so he's better off BYOG. Races I've been in usually offer chocolate (which may as well be pudding) and some caramel mix flavor. I'll stick to my strawberry-banana thank you very much.

 

[RoarinSonoran]

re: carrying the gels in your hand... that sounds like misery- to me at least. I guess if you're used to carrying a walkman/ipod/phone in your hand, it might be ok- but for 4hours?Speaking of ipod... how about an mp3 carrier-case/armband type of thing? That should hold a handful of gels and some pills, no?

Meh, not too much misery. Main problem is that it gets sweaty (at least in the warmer races). Changing hands helps that. If you think about it, changing hands also gives you a little distraction from the monotony of the run. Also, in the warmer runs, the warmth of your hand can be enough to melt the meds. Again, switching hands helps. It's a little bulky at the start, five gels is a full handful, but as you use the gels, it's less of a problem. You also have to avoid getting a death-grip on the gels, much like not running with clenched fists. For me, it's the most-convenient way to carry my gels/meds. I feel pinning and belts will bug the crap outta me. Re: ipod carrier, again, that's one of those only-if-you-trained-with-it items.

 

[tri-man 47]

At least the day before the race (not the night before, and especially not the morning of), study the course, figure out how you're getting there, figure out where your wife will cheer for you, etc. The course is a big loop, don't get caught inside the loop, unless she plans to stay inside. The race folks/cops not too keen on letting cars cross the course. Just taking a quick look, I'd suggest she see you off at the start, walk over and see you at mile 2, then meet you at the halfway (13.1) point, mile 17 or 20, then the finish (this depends on being "inside the loop").

Actually, for Chicago, the inside of the course route works best for viewing. Mile 2 ..13 ..17 ..20, then a late point or the finish. Access via Harrison or Roosevelt (E, W) and Canal or State (N, S) ...use Roosevelt to get on Halsted for viewing at miles 17 and 20. State St. can be used to slip down around mile 23 or 24 (be a bit careful with the neighborhood). In general, parking south of Congress might work best - north of Congress (in the "loop") is limited/prohibited. The website should have more info.

 

[El Floppo]

re: carrying the gels in your hand... that sounds like misery- to me at least. I guess if you're used to carrying a walkman/ipod/phone in your hand, it might be ok- but for 4hours?Speaking of ipod... how about an mp3 carrier-case/armband type of thing? That should hold a handful of gels and some pills, no?

Meh, not too much misery. Main problem is that it gets sweaty (at least in the warmer races). Changing hands helps that. If you think about it, changing hands also gives you a little distraction from the monotony of the run. Also, in the warmer runs, the warmth of your hand can be enough to melt the meds. Again, switching hands helps. It's a little bulky at the start, five gels is a full handful, but as you use the gels, it's less of a problem. You also have to avoid getting a death-grip on the gels, much like not running with clenched fists. For me, it's the most-convenient way to carry my gels/meds. I feel pinning and belts will bug the crap outta me. Re: ipod carrier, again, that's one of those only-if-you-trained-with-it items.

Hear ya.I used to run with a walkman... god- remember those?... and I didn't mind it, unless I ran more than 10k. (ETA- I didn't like having to clench my fists enough to hold something... anything to get away from expending unneeded energy for me is key, even if it's from such small-ticket things as clenched fists or squinting eyes).I think that race number belt w/pouch is the least invasive, or maybe the clip-on pouch (although I'm guessing that the clip on will bounce more as it doesn't have the tension of the belt to keep it in place). You've never run with a race-belt? great for tris, and really non-invasive while running- don't have to worry about the safety pins chaffing (which has happened to me). But agreed, using for the first time on race day = meh.

 

[DolphinsPhan]

It's been a while since I have posted in this thread. Trying to keep up with everyone though. Sounds like everyone is doing really well. Congrats on all of the race/training success.

Less than 2 weeks to my Atlantic City ½ marathon. I have been trying to follow Hal Higdon's training schedule, but I just don't have the time to run 5 days a week, especially since I started a new consulting assignment that has a 90 minute commute each way . I can run maybe 2 or 3 times a week, but I always do my long run. The training schedule has the longest run at 10 miles, but a few weekends ago I still had gas left in the tank so I ended up doing 12. Then the next weekend I did the entire 13.1 miles. I had to see if I could do it. What an absolute confidence builder. I was so psyched when I was done. My calves were sore for the next day or two, but that was about it. This past weekend I just did 8. My legs were done. Probably b/c I only had 5 hours of sleep and was out the door at 5:30 in the morning so I could finish before my son's swimming lesson.

Anyway, I feel ready. Got my running gear all set. I have been breaking in my new Mizuno Wave Inspire 3s. I used to run in the 2s, but needed new shoes. Love them! Got my food/liquid intake schedule in working order. I have been following it for a month now and it works out pretty well. I take a Gu at 45 minutes/5 miles and another at 90 minutes/10 miles, always with water.

Anyway, glad everyone is doing well. Keep it up.

FYI…the iced gingerbread CLIF bars are awesome.

Right on! Bring on the 1/2- sounds like you're more than ready! Any idea when and how you'll treat your taper?fwiw- I've only been running 2-3 days a week straight along for my marathon, same as you mentioned, while also always doing the long run on the weekend. I'm sure I'd be better off with 5 days, but I'm finding it's still enough training to get me through the race while not draining my schedule or breaking my body down.

Still figuring that out. I try and do a quick 2-3 mile run at my 5k pace in the early part of the week, usually Tuesday. Then a 5-6 mile run on Friday with my long run on Sunday mornings...same time as the actual race. I found that I am much better at my long run when I get that 5 miler in at the end of the week. I am going to stick to my standard schedule this week. Tues low miles, but fast, 5 miles on Friday, and then I will probably do between 10-12 on Sunday for my last long run. Then for the final week I will probably do my short run on Tues, maybe a little slower than 5k pace and my 5 miler on Thursday instead of Friday...rest Friday/Sat. Who knows what will work. I guess I will find out in 2 weeks. I have never run more than a 5k race before!

 

[RoarinSonoran]

7mi yesterday morning in 1:06:51. Felt ok, but I think the heat/humidity might have been up a touch, so I had to do some walking. I had my Ipod, so did some pseudo-fartleks on the way back by getting a good fast song playing and then burning rubber for ~0.4mi at a time. I was flying at times with a ~7:00 pace.

13days to San Jose, and the 10day forecast looks like it'll be nice and cool on race day (<60?). If I can find the right gear early on (instead of going out too fast), and keep my mental edge (find some cute chick to run behind, and don't get bummed if it looks like my time goal is slipping away), I really feel sub-2hrs is within reach. Five more 5K training runs are on the schedule, so I'll work on consciously slowing down to find that ~9:00 gear. I've been training pretty well these past couple of weeks since it cooled off, so great things await if Mother Nature cooperates.

 

[El Floppo]

7mi yesterday morning in 1:06:51. Felt ok, but I think the heat/humidity might have been up a touch, so I had to do some walking. I had my Ipod, so did some pseudo-fartleks on the way back by getting a good fast song playing and then burning rubber for ~0.4mi at a time. I was flying at times with a ~7:00 pace.13days to San Jose, and the 10day forecast looks like it'll be nice and cool on race day (<60?). If I can find the right gear early on (instead of going out too fast), and keep my mental edge (find some cute chick to run behind, and don't get bummed if it looks like my time goal is slipping away), I really feel sub-2hrs is within reach. Five more 5K training runs are on the schedule, so I'll work on consciously slowing down to find that ~9:00 gear. I've been training pretty well these past couple of weeks since it cooled off, so great things await if Mother Nature cooperates.

The question is... Do you know the Way to San Jose? ...

 

[RustyFA]

Thanks again for the great advice guys. I realize trying things on race day is crazy. If only one of you had mentioned it. I was supposed to get the belt almost a month ago but my buddy let two of us down. My friend asked me to bring the body glide but I will skip it. I am heavily leaning towards running with the gels in my hands. Great stuff. I will also have a bagel the morning of the race. I am more venting nervous energy than concerned about things at this point.

Thanks again guys. I got in a 3miler this morning. Forecast says 50 as a low and 79 as a high. I hope it stays like that. 85 and rain is the day before.

 

[mr. furley]

Question: should i be running every other day instead of M,W,F??

i find that i'm sore and not running as far as i can on Monday.. Wednesday is the day i feel the best..with Friday being the day i run furthest. wondering if i should just go every other day to cut out the soreness on Monday?

 

[El Floppo]

Thanks again for the great advice guys. I realize trying things on race day is crazy. If only one of you had mentioned it. I was supposed to get the belt almost a month ago but my buddy let two of us down. My friend asked me to bring the body glide but I will skip it. I am heavily leaning towards running with the gels in my hands. Great stuff. I will also have a bagel the morning of the race. I am more venting nervous energy than concerned about things at this point.Thanks again guys. I got in a 3miler this morning. Forecast says 50 as a low and 79 as a high. I hope it stays like that. 85 and rain is the day before.

I think you can bring the lube, just ditch it before you start running.

 

[gruecd]

Four miles total this afternoon with two tempo miles at 6:38 and 6:40. Definitely feeling ready to go sub-1:10 in this coming weekend's 10-miler. (Also, the forecast is calling for a high temp of 47 degrees. )

 

[mr. furley]

weekend's 10-miler. (Also, the forecast is calling for a high temp of 47 degrees. )

jeebus. fall just couldn't wait for October, huh?

 

[tri-man 47]

Question: should i be running every other day instead of M,W,F??i find that i'm sore and not running as far as i can on Monday.. Wednesday is the day i feel the best..with Friday being the day i run furthest. wondering if i should just go every other day to cut out the soreness on Monday?

It'd probably be good to do something on Sunday to prep for the week ahead. A bit of running would be an option, of course (maybe do something different ...focus on some brief, strong striding, etc.). Maybe some strength work (push-ups; dumbells) or just stretching - gotta do something during the early football games before As that cold weather works its way to you, you might as well get some indoor routines going sooner rather than later!

 

[gruecd]

weekend's 10-miler. (Also, the forecast is calling for a high temp of 47 degrees. )

jeebus. fall just couldn't wait for October, huh?

No better weather for running! :(

 

[Darrinll40]

I was able to get in 5.7 yesterday, with 7 planned for this evening. I was about 3.5 miles in and just over two miles from my house, when it started to pour. It was great, the temp dropped about 10 degrees and I actually sped up. Maybe it will rain on me again tonight.

ETA: They finally posted the results of the last race online. The link for the South Daytona race works.

 

[El Floppo]

I was able to get in 5.7 yesterday, with 7 planned for this evening. I was about 3.5 miles in and just over two miles from my house, when it started to pour. It was great, the temp dropped about 10 degrees and I actually sped up. Maybe it will rain on me again tonight.ETA: They finally posted the results of the last race online. The link for the South Daytona race works.

NIce!

 

[DolphinsPhan]

Four miles total this afternoon with two tempo miles at 6:38 and 6:40. Definitely feeling ready to go sub-1:10 in this coming weekend's 10-miler. (Also, the forecast is calling for a high temp of 47 degrees. )

All I can think of when I see your posted times is that Nike commercial from a few years back with Michael Johnson sitting in the support group saying "I heard this little girl say: mommy, why is that man all blurry" It's ok to be fast.Very impressive

 

[gruecd]

Four miles total this afternoon with two tempo miles at 6:38 and 6:40. Definitely feeling ready to go sub-1:10 in this coming weekend's 10-miler. (Also, the forecast is calling for a high temp of 47 degrees. )

All I can think of when I see your posted times is that Nike commercial from a few years back with Michael Johnson sitting in the support group saying "I heard this little girl say: mommy, why is that man all blurry" It's ok to be fast.Very impressive

You're too kind.

 

[Sid]

I just completed my first run of week 8, 28 minutes.. Only 5 more runs until the "program" is up..

Nothing exciting to report from the run.. I decided to put "Gwar" on the Ipod to listen to, it was pretty good. I still haven't found the perfect "running album". Any suggestions?