Ran a 10k in June (5 Viewers)

[mr. furley]

nicely done.

what's the post-program game plan? shooting for a 5k race? 10k?

 

[Sid]

nicely done.what's the post-program game plan? shooting for a 5k race? 10k?

5K, I suppose. I haven't really decided what happens "post-program"..

 

[Darrinll40]

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.

Your easy run speeds are depressing for me. The fastest mile I ever ran has been 7:26, but for youthat is coasting. I wish I had gotten in shape and started running when I was in my 20's instead of my 40's.

 

[mr. furley]

:X nicely done.what's the post-program game plan? shooting for a 5k race? 10k?

5K, I suppose. I haven't really decided what happens "post-program"..

just curious if you'd just continue to run 30 minutes as the last step of the program has you doing.. or if you'd start to shoot for a marathon like some of these guys. (who are completely nuts, btw)

 

[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.

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

Yes! It's on my Ipod. It's actually a bit too slow, and the beat is a little too weird to run against, but the beat is supposed to be in my range so I downloaded it. I usually skip over it when it comes on, but I'll have to play it at least once on race day. lol

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.

If you have someone to hand it off to, by all means bring it. Bodyglide, Chapstick, sun screen, meds, munchies/drinks (for both before and after), etc. Whatever you think you might need, bring it then hand it off. That's what spouses are for. Don't let her forget the camera either (and make sure she knows how to use it, plenty of batteries, film, etc)! Be sure to give her a kiss when you see her on the course (start a new tradition, give her a kiss at say the 10mi or halfway point). Have fun with this. It's only a race. You've trained for it, so you'll do fine. Think of it as just one more training run. We won't think any less of you if you biff it (yeah, like we could think any less of you ..................lol ). Just run safe, and cross the finish line with no injuries (aches are to be expected).

or if you'd start to shoot for a marathon like some of these guys. (who are completely nuts, btw)

I resemble that remark! :lunges:

 

[mr. furley]

or if you'd start to shoot for a marathon like some of these guys. (who are completely nuts, btw)

I resemble that remark! :lunges:

 

[RoarinSonoran]

5k this morning, in :mumble: (I forgits the time, somewhere in the 26-28:00 range ). Kinda laid off looking at the watch (obviously, since I don't remember my time), so I was probably running faster than I wanted to towards the end. The cool thing is, I wanted to ptts it after 2mi as it was a bit humid, but I sucked it up and ran the whole thing.

 

[El Floppo]

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?

If Gwar isn't the perfect running music (tell me it was at least a video Ipod?), I don't know what is.

 

[El Floppo]

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.

Your easy run speeds are depressing for me. The fastest mile I ever ran has been 7:26, but for youthat is coasting. I wish I had gotten in shape and started running when I was in my 20's instead of my 40's.

At the rate you're going- you'll get there soon enough (sub- 7:00ish miles, not your 20s). Patience, grasshopper.

 

[gruecd]

Your easy run speeds are depressing for me. The fastest mile I ever ran has been 7:26, but for youthat is coasting. I wish I had gotten in shape and started running when I was in my 20's instead of my 40's.

Hey, Darrin. For what it's worth, while I've always been relatively athletic, I really only started running about 5 years ago at age 25. I raced my first 5K in May 2003 and my first marathon a year later. Initially, I ran to lose weight; I entered college around 220 and left around 250-260, and I decided that enough was enough. The pounds came off pretty easily, and eventually I realized that I was pretty good at this long-distance running thing; my overabundance of slow-twitch muscles did nothing to help my vertical, but they were great for marathons! Now my weight fluctuates between 215-218, and I can generally place in the top 5-10% of most races I enter.And while I did average 7:15 pace in my last marathon, I would put my "cruising" pace closer to 8:00/mile. I feel like I can run forever at that pace. Like El Floppo said, you'll get there! If you have any training questions, just let me know. Always happy to help a fellow runner!

 

[Darrinll40]

Your easy run speeds are depressing for me. The fastest mile I ever ran has been 7:26, but for youthat is coasting. I wish I had gotten in shape and started running when I was in my 20's instead of my 40's.

Hey, Darrin. For what it's worth, while I've always been relatively athletic, I really only started running about 5 years ago at age 25. I raced my first 5K in May 2003 and my first marathon a year later. Initially, I ran to lose weight; I entered college around 220 and left around 250-260, and I decided that enough was enough. The pounds came off pretty easily, and eventually I realized that I was pretty good at this long-distance running thing; my overabundance of slow-twitch muscles did nothing to help my vertical, but they were great for marathons! Now my weight fluctuates between 215-218, and I can generally place in the top 5-10% of most races I enter.And while I did average 7:15 pace in my last marathon, I would put my "cruising" pace closer to 8:00/mile. I feel like I can run forever at that pace. Like El Floppo said, you'll get there! If you have any training questions, just let me know. Always happy to help a fellow runner!

I am probably more upset that I ended up wasting my 20's and 30's, at least as it pertains to running. Though I did have lots of good food to eat.Thanks both for the encouragement.

 

[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?

If Gwar isn't the perfect running music (tell me it was at least a video Ipod?), I don't know what is.

I just focus on not crying and/or not vomiting as I run, watching a video Ipod would require a whole new concentration level..

 

[Sid]

nicely done.what's the post-program game plan? shooting for a 5k race? 10k?

5K, I suppose. I haven't really decided what happens "post-program"..

just curious if you'd just continue to run 30 minutes as the last step of the program has you doing.. or if you'd start to shoot for a marathon like some of these guys. (who are completely nuts, btw)

I suppose after I do a couple of 5Ks, I can reassess. The thought of a 5K right now still seems to make me think "last place"..

 

[mr. furley]

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?

If Gwar isn't the perfect running music (tell me it was at least a video Ipod?), I don't know what is.

I just focus on not crying and/or not vomiting as I run

 

[mr. furley]

nicely done.what's the post-program game plan? shooting for a 5k race? 10k?

5K, I suppose. I haven't really decided what happens "post-program"..

just curious if you'd just continue to run 30 minutes as the last step of the program has you doing.. or if you'd start to shoot for a marathon like some of these guys. (who are completely nuts, btw)

I suppose after I do a couple of 5Ks, I can reassess. The thought of a 5K right now still seems to make me think "last place"..

word of advice: if you find yourself being passed by kids. just start pushing em down. they won't go to their parents afterwards because they'll be too afraid of you.

 

[SFBayDuck]

So the results were finally posted, and I'm a little disapointed to see I finished in 68:31 (thinking I was 67:00). But considering my best-case goal was 70:00, I still beat it by 1:29 so I've gotta be happy with that. Puts my pace right around 9:11.

Looks like 2294 participants with timing chips in the 12K (a lot of people didn't bother to pick up their chips), I finished at 732nd so in the top third! In the 30-39 Male grouping, I finished 252nd out of 413. Not bad for a first race for a still-Clydesdale who just started running in the spring!

Winning time was 39:13, some damned 24 year old kid!

So how do I run this in 60:00 or less (8:00 miles) next year?????

 

[Darrinll40]

I just finished a 7+ mile run at a 9:50 pace. I think I had negative splits on the run.

Just over 24 miles in 4 days at an average pace of 9:48. One more run tomorrow of 2.25 miles as fast as I can go, then two days of blessed rest before the 5K on Saturday. My legs are aching just a bit.

Anyone else tryingto kill themselves one mile at a time?

ETA: Forget the times, milage, and all the other stuff. Since Jan 1, 2007 I have burned 97,908 calories while running. I find that amazing.

 

[RustyFA]

It kills me how fast some of you guys are. That is great. I LOVE the kiss at 10 mile thing. Another great idea.

I am very interested to see how fast I can be if I push it. I am loving the long running but think I will do a 5k this fall to see how fast I can go. Last fall before I started running I did 1.5 miles in 11:51. So I was just under 8 minutes. That was before I started running. My stamina is 100 times better now. I want to see how fast I can do the 5k in.

 

[tri-man 47]

So the results were finally posted, and I'm a little disapointed to see I finished in 68:31 (thinking I was 67:00). But considering my best-case goal was 70:00, I still beat it by 1:29 so I've gotta be happy with that. Puts my pace right around 9:11.

Looks like 2294 participants with timing chips in the 12K (a lot of people didn't bother to pick up their chips), I finished at 732nd so in the top third! In the 30-39 Male grouping, I finished 252nd out of 413. Not bad for a first race for a still-Clydesdale who just started running in the spring!

Winning time was 39:13, some damned 24 year old kid!

So how do I run this in 60:00 or less (8:00 miles) next year?????

Awesome!!! How to do better? Just keep at it ..build a strong base; build some strength and flexibility; and plan on working in some speed work next spring/summer. Oh --- and lunges. I'll probably just run twice a week until my marathon. My achilles tendon is very tender and sore, plus I'm pretty sure I've got a calcium build-up above my right heel (related to the achilles issue). It's all OK when I run and loosen it up, but the next day or two are painful.

 

[BassNBrew]

Congrats on the first century Dash. Here in the south, we don't stop for flats....just a brief pause to see if they have what they need to fix it. So you up for the Assualt on Mt. Mitchell or BloodSweat&Gears next year?

 

[BassNBrew]

Just got back from a week of grouse hunting in Wisconsin and failed to post a race report from the Bridge to Bridge Century before I left. This race is a logistical nightmare as it starts in Hickory, NC elevation 1200 ft and ends atop Grandfather Mt elevation 6000 ft and about 55 miles away. Unfortunately the best events don't begin and end at the same place and I don't have Lance's resources sagging me. 100.7 total miles, 10,500 ft of vertical climbing.

The event started on a downer note. The widow of a cyclist who died last year during this event spoke beforehand. Side note to self...remove ex-wife from as beneficiary ASAP you lazy *******. Who's knows if this is true, but evidently at dinner the nite before the guy answered a question about how he was going to do by saying it would be "the ride of his life". Something to think about as we focus on PRs. He left behind two kids.

The first 50 miles was rollers with a few short climbs. I averaged 20 mph and felt strong over the first half. We then began a 13 mile climb from the NC piedmont to the Blue Ridge parkway. Nothing real steep, just a continue grind. From there it was 48 miles of climbs and decents to the entrance of Grandfather mountain. I entered the gates at just over 6 hours so my goal of sub 7 hours was easily in sight. Unfortunately cramping of the thighs was setting in and getting out of the saddle was no longer an option. I was started to pay the price for pushing to hard about mile 90. Halfway up Grandfather I had to get off the bike and stretch. The grade hit 22% substained over several sections. Thank god I wussed out and ditched my 11/23 for a 12/27Here's a pic that captures some of the steepness. People were pedaling so slow that I was amazed they stay upright, I probably resembled the remark too. Hundred yards from the finish it seemed like the earth was tilted on it's side. Both quads cramped and I barely clipped out before biting the dust in a heap. I laid rolling in the ditch for five minutes within spitting distance of the finish trying to stretch something...anything. Worse yet there were several hundred people at the finished yelling and screaming. The thought of not being able to finish was absolutely terrifying. I finally decided to get back on the bike after I could stand again and the the crowd roared. I knew my quads didn't have much time so I went as hard as I could actually sprinting up a wicked grade. The faster I went the louder the crowd got which in turn just inspried me to hammer harder. I can't even begin to capture the feeling of going from the low to the high. I passed two people of that last stretch, one of the them a cute chick. We were talking in the line for the bike shuttle afterwards and she was wondering why the crowd was so loud. I told her that if she wanted that reception she needed to add the dramatics of laying in the ditch in agony for several minutes before finishing which made her chuckle. I ended up with a finishing time of 6:30 and a few seconds. Bounced back well the following week. This was my 5th and last "century" ride/race of the year.

View from top.

 

[El Floppo]

So the results were finally posted, and I'm a little disapointed to see I finished in 68:31 (thinking I was 67:00). But considering my best-case goal was 70:00, I still beat it by 1:29 so I've gotta be happy with that. Puts my pace right around 9:11.

Looks like 2294 participants with timing chips in the 12K (a lot of people didn't bother to pick up their chips), I finished at 732nd so in the top third! In the 30-39 Male grouping, I finished 252nd out of 413. Not bad for a first race for a still-Clydesdale who just started running in the spring!

Winning time was 39:13, some damned 24 year old kid!

So how do I run this in 60:00 or less (8:00 miles) next year?????

Awesome!!! How to do better? Just keep at it ..build a strong base; build some strength and flexibility; and plan on working in some speed work next spring/summer. Oh --- and lunges. I'll probably just run twice a week until my marathon. My achilles tendon is very tender and sore, plus I'm pretty sure I've got a calcium build-up above my right heel (related to the achilles issue). It's all OK when I run and loosen it up, but the next day or two are painful.

damn. Ikeep knocking on wood for all of to stay healthy (myself especially... goal #1 for the marathon: get the START line without hurting myself in training) ... hate hearing about a bum part on you, tri-man. I guess the silver lining is that it's ok as long as you're running- right? My boo-boos are always the types that hurt more the more I go... ... ... I know...

 

[El Floppo]

Just got back from a week of grouse hunting in Wisconsin and failed to post a race report from the Bridge to Bridge Century before I left. This race is a logistical nightmare as it starts in Hickory, NC elevation 1200 ft and ends atop Grandfather Mt elevation 6000 ft and about 55 miles away. Unfortunately the best events don't begin and end at the same place and I don't have Lance's resources sagging me. 100.7 total miles, 10,500 ft of vertical climbing.

The event started on a downer note. The widow of a cyclist who died last year during this event spoke beforehand. Side note to self...remove ex-wife from as beneficiary ASAP you lazy *******. Who's knows if this is true, but evidently at dinner the nite before the guy answered a question about how he was going to do by saying it would be "the ride of his life". Something to think about as we focus on PRs. He left behind two kids.

The first 50 miles was rollers with a few short climbs. I averaged 20 mph and felt strong over the first half. We then began a 13 mile climb from the NC piedmont to the Blue Ridge parkway. Nothing real steep, just a continue grind. From there it was 48 miles of climbs and decents to the entrance of Grandfather mountain. I entered the gates at just over 6 hours so my goal of sub 7 hours was easily in sight. Unfortunately cramping of the thighs was setting in and getting out of the saddle was no longer an option. I was started to pay the price for pushing to hard about mile 90. Halfway up Grandfather I had to get off the bike and stretch. The grade hit 22% substained over several sections. Thank god I wussed out and ditched my 11/23 for a 12/27Here's a pic that captures some of the steepness. People were pedaling so slow that I was amazed they stay upright, I probably resembled the remark too. Hundred yards from the finish it seemed like the earth was tilted on it's side. Both quads cramped and I barely clipped out before biting the dust in a heap. I laid rolling in the ditch for five minutes within spitting distance of the finish trying to stretch something...anything. Worse yet there were several hundred people at the finished yelling and screaming. The thought of not being able to finish was absolutely terrifying. I finally decided to get back on the bike after I could stand again and the the crowd roared. I knew my quads didn't have much time so I went as hard as I could actually sprinting up a wicked grade. The faster I went the louder the crowd got which in turn just inspried me to hammer harder. I can't even begin to capture the feeling of going from the low to the high. I passed two people of that last stretch, one of the them a cute chick. We were talking in the line for the bike shuttle afterwards and she was wondering why the crowd was so loud. I told her that if she wanted that reception she needed to add the dramatics of laying in the ditch in agony for several minutes before finishing which made her chuckle. I ended up with a finishing time of 6:30 and a few seconds. Bounced back well the following week. This was my 5th and last "century" ride/race of the year.

View from top.

Oh man... you look miserable in that pic... Considering all the climbing you've done this season, do you think it was a hammer-down issue or a nutrition issue that caused the cramps? Amazing, IronMan type stuff (or at least what I remember of the IM Kona from TV) hitting the deck like that and then getting back on to SPRINT to the finish uphill... ... while I was reading it, I thought you were going to throw the bike over your shoulder and run to the finish line... or even crawl. Yeah- crawling would've been the shark move for getting the FULL crowd support.

Great report, and yet another great job on the ride!

Any ideas for your off-season? Does it get too cold to ride down there? Do you have a trainer (indoor bike trainer, not a personal trainer for a gym)? I used to love hitting the roads in the winter, with snow on the sides and nobody else out but the hardcore or ... I've got a trainer, but I hate using it. Figure as long as the road itself isn't wet, and as long as it's above 30deg, I'd rather be outside.

 

[El Floppo]

Congrats on the first century Dash. Here in the south, we don't stop for flats....just a brief pause to see if they have what they need to fix it. So you up for the Assualt on Mt. Mitchell or BloodSweat&Gears next year?

Yeah... same here in the NE- a "hey, you ok there?" and keep riding. I'll even slow down a little to ask. And sometimes I'll even listen for an answer.

 

[Darrinll40]

Found this while reading my new Runners World. Also found it online and it struck me enough to post it.

I AM NOT A JOGGER

I may waddle when I run, but I'm running all the same

By John Bingham

The late Dr. George Sheehan, beloved Runner's World columnist and arguably the first running boom's premier philosopher, once wrote that the difference between a runner and a jogger was a signature on a race application. (For the youngsters out there, there was a time before online registration when you actually filled out a paper application, signed it, attached a check, and mailed it in. Quaint, I know.) As succinct as Dr. Sheehan's definition was, it made the point. If you were motivated enough to train for and participate in an organized running event, then you were a runner. Anyone willing to risk public failure in order to be a part of the running community--no matter what his or her pace per mile might be--was a runner. Period. Kind of hard for anyone to argue with that logic.

But a few months ago, an ad ran in this magazine that drew a very hard line between runners and joggers. I immediately heard from tons of readers who were upset by the distinction. To me, however, such definitions are meaningless, since those of us who call ourselves runners already know why we call ourselves runners. Your reasons may be different from mine, but here's why I know I am a runner:

I AM A RUNNER because my runs have names. I do tempo runs and threshold runs and fartlek runs. I do long, slow runs and track workouts. My runs are defined, even if my abs are not.

I AM A RUNNER because my shoes are training equipment, not a fashion statement. The best shoe for me is the one that makes me a better runner. I choose the shoe that goes with my running mechanics, not my running outfit.

I AM A RUNNER because I don't have running outfits. I have technical shirts and shorts and socks. I have apparel that enhances the experience of running by allowing me to run comfortably. I can say "Coolmax" and "Gore-Tex" in the same sentence and know which does what.

I AM A RUNNER because I know what effort feels like, and I embrace it. I know when I'm pushing the limits of my comfort and why I'm doing it. I know that heavy breathing and an accelerated heart rate--things I once avoided--are necessary if I want to be a better runner.

I AM A RUNNER because I value and respect my body. It will whisper to me when I've done too much. And if I choose to listen to that whisper, my body won't have to scream in pain later on.

I AM A RUNNER because I am willing to lay it all on the line. I know that every finish line has the potential to lift my spirits to new highs or devastate me, yet I line up anyway.

I AM A RUNNER because I know that despite my best efforts, I will always want more from myself. I will always want to know my limits so that I can exceed them.

I AM A RUNNER because I run. Not because I run fast. Not because I run far.

I AM A RUNNER because I say I am. And no one can tell me I'm not.

Waddle on, friends.

 

[BassNBrew]

Oh man... you look miserable in that pic... Considering all the climbing you've done this season, do you think it was a hammer-down issue or a nutrition issue that caused the cramps? Amazing, IronMan type stuff (or at least what I remember of the IM Kona from TV) hitting the deck like that and then getting back on to SPRINT to the finish uphill... ... while I was reading it, I thought you were going to throw the bike over your shoulder and run to the finish line... or even crawl. Yeah- crawling would've been the shark move for getting the FULL crowd support.Great report, and yet another great job on the ride! Any ideas for your off-season? Does it get too cold to ride down there? Do you have a trainer (indoor bike trainer, not a personal trainer for a gym)? I used to love hitting the roads in the winter, with snow on the sides and nobody else out but the hardcore or ... I've got a trainer, but I hate using it. Figure as long as the road itself isn't wet, and as long as it's above 30deg, I'd rather be outside.

I'm pretty sure it was the hammering the rollers. I hung with guys that are far superior riders to me at the track and caught the groups that dropped me on the smaller hills. My calves and hammies were fine and the engine was still strong which is where the nutrition would have come into play. I train around Charlotte and it's relatively flat here. You can't fully prepare for the mountains w/o riding them regularly in my opinion. The other issue is just being in an usual position for 6-7 hours. Your normal two hour long ride isn't prepping you for 3x that on the bike. Honestly I think we're beginning to blow this nutrition thing out of proportion. Stay hydrated and keep the calories flowing should be sufficient. Geez...we've been talking about prepping elaborate seven course meals for some of these events and where to store leftovers. Of course at 210 I've got some reserves to draw on where others may be a lot leaner.It was 65 degrees for my first ride in January. I should be able to stay on the road a couple of times most weeks. I'll re-incorporate weight training the legs into the lifting routine and probably do spin classes. Actually the top riders in the area move to the lighted business park on T/Th for hammer seesions. I don't own a trainer and probably wouldn't use it unless I had a beer open. I really want to get a TT bike and do more time trialing next year. I'd also like to attempt to do Mt. Mitchell in under 7 hours next year. I'm also planning on hosting a group at my place for the 2008 BS&G...fbgs welcome.

 

[pigskinliquors]

So the results were finally posted, and I'm a little disapointed to see I finished in 68:31 (thinking I was 67:00). But considering my best-case goal was 70:00, I still beat it by 1:29 so I've gotta be happy with that. Puts my pace right around 9:11.

Looks like 2294 participants with timing chips in the 12K (a lot of people didn't bother to pick up their chips), I finished at 732nd so in the top third! In the 30-39 Male grouping, I finished 252nd out of 413. Not bad for a first race for a still-Clydesdale who just started running in the spring!

Winning time was 39:13, some damned 24 year old kid!

So how do I run this in 60:00 or less (8:00 miles) next year?????

Awesome!!! How to do better? Just keep at it ..build a strong base; build some strength and flexibility; and plan on working in some speed work next spring/summer. Oh --- and lunges. I'll probably just run twice a week until my marathon. My achilles tendon is very tender and sore, plus I'm pretty sure I've got a calcium build-up above my right heel (related to the achilles issue). It's all OK when I run and loosen it up, but the next day or two are painful.

Hang in there Tri-Man! Your miles are behind you, and you're ready for the race. Just workout enough to maintain.

 

[pigskinliquors]

Found this while reading my new Runners World. Also found it online and it struck me enough to post it.

I AM NOT A JOGGER

I may waddle when I run, but I'm running all the same

By John Bingham

The late Dr. George Sheehan, beloved Runner's World columnist and arguably the first running boom's premier philosopher, once wrote that the difference between a runner and a jogger was a signature on a race application. (For the youngsters out there, there was a time before online registration when you actually filled out a paper application, signed it, attached a check, and mailed it in. Quaint, I know.) As succinct as Dr. Sheehan's definition was, it made the point. If you were motivated enough to train for and participate in an organized running event, then you were a runner. Anyone willing to risk public failure in order to be a part of the running community--no matter what his or her pace per mile might be--was a runner. Period. Kind of hard for anyone to argue with that logic.

But a few months ago, an ad ran in this magazine that drew a very hard line between runners and joggers. I immediately heard from tons of readers who were upset by the distinction. To me, however, such definitions are meaningless, since those of us who call ourselves runners already know why we call ourselves runners. Your reasons may be different from mine, but here's why I know I am a runner:

I AM A RUNNER because my runs have names. I do tempo runs and threshold runs and fartlek runs. I do long, slow runs and track workouts. My runs are defined, even if my abs are not.

I AM A RUNNER because my shoes are training equipment, not a fashion statement. The best shoe for me is the one that makes me a better runner. I choose the shoe that goes with my running mechanics, not my running outfit.

I AM A RUNNER because I don't have running outfits. I have technical shirts and shorts and socks. I have apparel that enhances the experience of running by allowing me to run comfortably. I can say "Coolmax" and "Gore-Tex" in the same sentence and know which does what.

I AM A RUNNER because I know what effort feels like, and I embrace it. I know when I'm pushing the limits of my comfort and why I'm doing it. I know that heavy breathing and an accelerated heart rate--things I once avoided--are necessary if I want to be a better runner.

I AM A RUNNER because I value and respect my body. It will whisper to me when I've done too much. And if I choose to listen to that whisper, my body won't have to scream in pain later on.

I AM A RUNNER because I am willing to lay it all on the line. I know that every finish line has the potential to lift my spirits to new highs or devastate me, yet I line up anyway.

I AM A RUNNER because I know that despite my best efforts, I will always want more from myself. I will always want to know my limits so that I can exceed them.

I AM A RUNNER because I run. Not because I run fast. Not because I run far.

I AM A RUNNER because I say I am. And no one can tell me I'm not.

Waddle on, friends.

Great Post Darrin!!! Right now I'm a Runner, even though my flippin' fragile, old body won't let me .

 

[pigskinliquors]

Just got back from a week of grouse hunting in Wisconsin and failed to post a race report from the Bridge to Bridge Century before I left. This race is a logistical nightmare as it starts in Hickory, NC elevation 1200 ft and ends atop Grandfather Mt elevation 6000 ft and about 55 miles away. Unfortunately the best events don't begin and end at the same place and I don't have Lance's resources sagging me. 100.7 total miles, 10,500 ft of vertical climbing.

The event started on a downer note. The widow of a cyclist who died last year during this event spoke beforehand. Side note to self...remove ex-wife from as beneficiary ASAP you lazy *******. Who's knows if this is true, but evidently at dinner the nite before the guy answered a question about how he was going to do by saying it would be "the ride of his life". Something to think about as we focus on PRs. He left behind two kids.

The first 50 miles was rollers with a few short climbs. I averaged 20 mph and felt strong over the first half. We then began a 13 mile climb from the NC piedmont to the Blue Ridge parkway. Nothing real steep, just a continue grind. From there it was 48 miles of climbs and decents to the entrance of Grandfather mountain. I entered the gates at just over 6 hours so my goal of sub 7 hours was easily in sight. Unfortunately cramping of the thighs was setting in and getting out of the saddle was no longer an option. I was started to pay the price for pushing to hard about mile 90. Halfway up Grandfather I had to get off the bike and stretch. The grade hit 22% substained over several sections. Thank god I wussed out and ditched my 11/23 for a 12/27Here's a pic that captures some of the steepness. People were pedaling so slow that I was amazed they stay upright, I probably resembled the remark too. Hundred yards from the finish it seemed like the earth was tilted on it's side. Both quads cramped and I barely clipped out before biting the dust in a heap. I laid rolling in the ditch for five minutes within spitting distance of the finish trying to stretch something...anything. Worse yet there were several hundred people at the finished yelling and screaming. The thought of not being able to finish was absolutely terrifying. I finally decided to get back on the bike after I could stand again and the the crowd roared. I knew my quads didn't have much time so I went as hard as I could actually sprinting up a wicked grade. The faster I went the louder the crowd got which in turn just inspried me to hammer harder. I can't even begin to capture the feeling of going from the low to the high. I passed two people of that last stretch, one of the them a cute chick. We were talking in the line for the bike shuttle afterwards and she was wondering why the crowd was so loud. I told her that if she wanted that reception she needed to add the dramatics of laying in the ditch in agony for several minutes before finishing which made her chuckle. I ended up with a finishing time of 6:30 and a few seconds. Bounced back well the following week. This was my 5th and last "century" ride/race of the year.

View from top.

Un-flippin' believable!!! Another awesome ride with some drama. Five centuries in one year is pretty darn impressive, particularly looking at the elevation you've been riding in!!

 

[El Floppo]

Oh man... you look miserable in that pic... Considering all the climbing you've done this season, do you think it was a hammer-down issue or a nutrition issue that caused the cramps? Amazing, IronMan type stuff (or at least what I remember of the IM Kona from TV) hitting the deck like that and then getting back on to SPRINT to the finish uphill... ... while I was reading it, I thought you were going to throw the bike over your shoulder and run to the finish line... or even crawl. Yeah- crawling would've been the shark move for getting the FULL crowd support.Great report, and yet another great job on the ride! Any ideas for your off-season? Does it get too cold to ride down there? Do you have a trainer (indoor bike trainer, not a personal trainer for a gym)? I used to love hitting the roads in the winter, with snow on the sides and nobody else out but the hardcore or ... I've got a trainer, but I hate using it. Figure as long as the road itself isn't wet, and as long as it's above 30deg, I'd rather be outside.

I'm pretty sure it was the hammering the rollers. I hung with guys that are far superior riders to me at the track and caught the groups that dropped me on the smaller hills. My calves and hammies were fine and the engine was still strong which is where the nutrition would have come into play. I train around Charlotte and it's relatively flat here. You can't fully prepare for the mountains w/o riding them regularly in my opinion. The other issue is just being in an usual position for 6-7 hours. Your normal two hour long ride isn't prepping you for 3x that on the bike. Honestly I think we're beginning to blow this nutrition thing out of proportion. Stay hydrated and keep the calories flowing should be sufficient. Geez...we've been talking about prepping elaborate seven course meals for some of these events and where to store leftovers. Of course at 210 I've got some reserves to draw on where others may be a lot leaner.It was 65 degrees for my first ride in January. I should be able to stay on the road a couple of times most weeks. I'll re-incorporate weight training the legs into the lifting routine and probably do spin classes. Actually the top riders in the area move to the lighted business park on T/Th for hammer seesions. I don't own a trainer and probably wouldn't use it unless I had a beer open. I really want to get a TT bike and do more time trialing next year. I'd also like to attempt to do Mt. Mitchell in under 7 hours next year. I'm also planning on hosting a group at my place for the 2008 BS&G...fbgs welcome.

Coolio... wasn't suggesting you didn't eat/drink enough- just asked the question. Sorry if it came across as accusatory, or if I came across as laughing at you versus laughing with you- I'm genuinely amazed and impressed at the rides you've done this season. That look of misery in the pic is a place I've been too- I try and laugh at myself when thinking back to those moments, so I think I did the same with you.And you're right- I, at least, think about nutrition too much when I'm talking to you biker guys. It's the old, tri thing of getting as much fuel down while on the bike to power you for the bike and run. But without the run, those thoughts are kinda pointless.Great stuff!

 

[BassNBrew]

Oh man... you look miserable in that pic... Considering all the climbing you've done this season, do you think it was a hammer-down issue or a nutrition issue that caused the cramps? Amazing, IronMan type stuff (or at least what I remember of the IM Kona from TV) hitting the deck like that and then getting back on to SPRINT to the finish uphill... ... while I was reading it, I thought you were going to throw the bike over your shoulder and run to the finish line... or even crawl. Yeah- crawling would've been the shark move for getting the FULL crowd support.Great report, and yet another great job on the ride! Any ideas for your off-season? Does it get too cold to ride down there? Do you have a trainer (indoor bike trainer, not a personal trainer for a gym)? I used to love hitting the roads in the winter, with snow on the sides and nobody else out but the hardcore or ... I've got a trainer, but I hate using it. Figure as long as the road itself isn't wet, and as long as it's above 30deg, I'd rather be outside.

I'm pretty sure it was the hammering the rollers. I hung with guys that are far superior riders to me at the track and caught the groups that dropped me on the smaller hills. My calves and hammies were fine and the engine was still strong which is where the nutrition would have come into play. I train around Charlotte and it's relatively flat here. You can't fully prepare for the mountains w/o riding them regularly in my opinion. The other issue is just being in an usual position for 6-7 hours. Your normal two hour long ride isn't prepping you for 3x that on the bike. Honestly I think we're beginning to blow this nutrition thing out of proportion. Stay hydrated and keep the calories flowing should be sufficient. Geez...we've been talking about prepping elaborate seven course meals for some of these events and where to store leftovers. Of course at 210 I've got some reserves to draw on where others may be a lot leaner.It was 65 degrees for my first ride in January. I should be able to stay on the road a couple of times most weeks. I'll re-incorporate weight training the legs into the lifting routine and probably do spin classes. Actually the top riders in the area move to the lighted business park on T/Th for hammer seesions. I don't own a trainer and probably wouldn't use it unless I had a beer open. I really want to get a TT bike and do more time trialing next year. I'd also like to attempt to do Mt. Mitchell in under 7 hours next year. I'm also planning on hosting a group at my place for the 2008 BS&G...fbgs welcome.

Coolio... wasn't suggesting you didn't eat/drink enough- just asked the question. Sorry if it came across as accusatory, or if I came across as laughing at you versus laughing with you- I'm genuinely amazed and impressed at the rides you've done this season. That look of misery in the pic is a place I've been too- I try and laugh at myself when thinking back to those moments, so I think I did the same with you.And you're right- I, at least, think about nutrition too much when I'm talking to you biker guys. It's the old, tri thing of getting as much fuel down while on the bike to power you for the bike and run. But without the run, those thoughts are kinda pointless.Great stuff!

I didn't take it that way at all. I've done the deficit and know it's not where you want to go. Boinked with 5 to go at BS&G and it was not good. Last year I had my runs up to 10-12 miles once a week while prepping for the adventure tri. Those were two hour sessions for me in 90+ degrees and I never took in any water, gels, or bars. All of a sudden I get on a bike and I turn into your choice of a weenie or an elite chef...take your choice. I think us bikers have been watching you tri guys do all this consuming of good eats/drinks and have made an excuses to pamper ourselves. Running is 3x harder than biking to boot. Don't get my wrong, nutrition and hydration is important and I'm as bad as anyone about protein consumption, recovery fuel, and carb loading. Probably mostly talking to myself here and trying to prevent becoming the nutrition guy the way I've become the gear guy with the TT lid.

 

[Rock Lonemilk]

Boinked with 5 to go...

 

[El Floppo]

Boinked with 5 to go...

I didn't even look twice at that... tri/gear/nutrition ...

 

[Dash]

Congrats on the first century Dash. Here in the south, we don't stop for flats....just a brief pause to see if they have what they need to fix it. So you up for the Assualt on Mt. Mitchell or BloodSweat&Gears next year?

Sure, if I can get in some climbing training (somewhat difficult around here with rolling land and the occasional short, steep hill) I'll do one of those two rides. The only other qualifier would be if I'm racing and the schedules conflict.

 

[Dash]

Just got back from a week of grouse hunting in Wisconsin and failed to post a race report from the Bridge to Bridge Century before I left. ... This was my 5th and last "century" ride/race of the year.

View from top.

Nice job finishing that grind. Great photo too. That view must be amazing in person.

 

[tri-man 47]

WOW, BnB, that's a great story and great achievement! Congrats on a solid year of riding.

 

[gruecd]

So how do I run this in 60:00 or less (8:00 miles) next year?????

Like tri-man said, the simple answer is speedwork; in order to run faster, you need to run faster. Build a base this winter, and then run a race next spring. Take your finishing time (which should be indicative of your then-current fitness level) and use the McMillan Running Calculator to get your optimal training paces for all the key workouts like tempo runs, intervals, etc.

 

[gruecd]

I'll probably just run twice a week until my marathon. My achilles tendon is very tender and sore, plus I'm pretty sure I've got a calcium build-up above my right heel (related to the achilles issue). It's all OK when I run and loosen it up, but the next day or two are painful.

Hey, tri-man. Have you seen a physical therapist for your achilles? I had a case of achilles tendonitis a month prior to running the Twin Cities Marathon in 2005. I stopped running completely and saw my PT 2-3 times/week for treatment (electronic stimulation, stretching, massage, etc.). Two days before the race I did a single 3-mile run on the treadmill, and it was relatively pain free. I made it through the race with only some minor soreness over the last 5-6 miles.I've been pretty much injury-free since then. I've determined that my body starts to break down when I try maintaining my mileage above 40 miles/week for any length of time.

 

[tri-man 47]

I'll probably just run twice a week until my marathon. My achilles tendon is very tender and sore, plus I'm pretty sure I've got a calcium build-up above my right heel (related to the achilles issue). It's all OK when I run and loosen it up, but the next day or two are painful.

Hey, tri-man. Have you seen a physical therapist for your achilles? I had a case of achilles tendonitis a month prior to running the Twin Cities Marathon in 2005. I stopped running completely and saw my PT 2-3 times/week for treatment (electronic stimulation, stretching, massage, etc.). Two days before the race I did a single 3-mile run on the treadmill, and it was relatively pain free. I made it through the race with only some minor soreness over the last 5-6 miles.I've been pretty much injury-free since then. I've determined that my body starts to break down when I try maintaining my mileage above 40 miles/week for any length of time.

I'll see if I can get in to the doc and get a referral to a PT. At a minimum, I'll not run for several days, keep it stretched, and see where I'm at next week. Being a tendon, it's hard to specifically identify the problem spot - it's not like a muscle in that sense. But dang, I'm pysched to get out and race on the 21st!

 

[RoarinSonoran]

damn. I keep knocking on wood for all of to stay healthy (myself especially... goal #1 for the marathon: get the START line without hurting myself in training) ... hate hearing about a bum part on you, tri-man. I guess the silver lining is that it's ok as long as you're running- right? My boo-boos are always the types that hurt more the more I go... ... ... I know...

Hmm, wonder if I should make that a goal of mine.

 

[El Floppo]

I'll probably just run twice a week until my marathon. My achilles tendon is very tender and sore, plus I'm pretty sure I've got a calcium build-up above my right heel (related to the achilles issue). It's all OK when I run and loosen it up, but the next day or two are painful.

Hey, tri-man. Have you seen a physical therapist for your achilles? I had a case of achilles tendonitis a month prior to running the Twin Cities Marathon in 2005. I stopped running completely and saw my PT 2-3 times/week for treatment (electronic stimulation, stretching, massage, etc.). Two days before the race I did a single 3-mile run on the treadmill, and it was relatively pain free. I made it through the race with only some minor soreness over the last 5-6 miles.I've been pretty much injury-free since then. I've determined that my body starts to break down when I try maintaining my mileage above 40 miles/week for any length of time.

I'll see if I can get in to the doc and get a referral to a PT. At a minimum, I'll not run for several days, keep it stretched, and see where I'm at next week. Being a tendon, it's hard to specifically identify the problem spot - it's not like a muscle in that sense. But dang, I'm pysched to get out and race on the 21st!

I think it's RS that also does ART, right- not you? If so- TRY ART! It will change your gimpy world.... where's my main man, RoarinS to preach the gospel?

 

[RoarinSonoran]

I think it's RS that also does ART, right- not you? If so- TRY ART! It will change your gimpy world.... where's my main man, RoarinS to preach the gospel?

Yeah, I'm ARTified. I have a pre-race appointment next Wednesday in fact. I should go back and read my posts from Jan/Feb about how crippled I was with my I-T, as it's pretty much non-existent these days. I still have a few aches now and then wrt I-T, but it's managed to get better despite training for and running 2.5 marathons since then.If y'all have seen my other thread about my moving to MN next summer, I'm hoping I'll be able to find another sadistic bastage an able physician skilled in ART like my current doc to keep me on the road (especially with the Goofy Challenge looming).

 

[gruecd]

If y'all have seen my other thread about my moving to MN next summer, I'm hoping I'll be able to find another sadistic bastage an able physician skilled in ART like my current doc to keep me on the road (especially with the Goofy Challenge looming).

Where in Minnesota? My sister lives in Minneapolis, so I generally get over there a couple of times per year to visit. Going there this weekend, in fact, for my race.

 

[El Floppo]

Today = SORE.

4 mile easy tempo run... ended up being roughly the same pace I ran the 20m on Sunday. And after all this damn ART talk, my knee is hurting again (mildly)

ETA: oh.... !! AND a pigeon crapped on my shoulder! ... ... good luck, right?

 

[El Floppo]

The knee swelled up a bit last night and continued to hurt. I did the 20min on/20min off icing until I went to sleep and popped some ibuprofren. Woke up and it's still really sore and swollen.

Going to try and get in to see my ortho ASAP (he's the ortho for the Rangers too, so it's sometimes tough to get in right away... it's not hockey season yet, right?). I can't believe I've put in all these miles and the knee reacts to a normal 4m easy tempo run.

 

[gruecd]

Today = SORE.

4 mile easy tempo run... ended up being roughly the same pace I ran the 20m on Sunday. And after all this damn ART talk, my knee is hurting again (mildly)

ETA: oh.... !! AND a pigeon crapped on my shoulder! ... ... good luck, right?

Crybaby. Just kidding. I had a crappy run this morning, too. Did my last easy 4-miler before my race on Sunday. Time was fine (7:50 pace), but I hadn't eaten anything since 8:00 last night, so I was pretty much running on fumes towards the end.

I'll probably play some pick-up hoops tomorrow morning, and then I'll head up to the Twin Cities tomorrow night. A couple of easy miles on Saturday (with some strides) to loosen up the muscles and release some nervous energy, and I'll be ready to go for Sunday!

Lots going on this weekend--Twin Cities, Chicago, Milwaukee Lakefront, St. George, and many others. Good luck to everyone racing this weekend!

(On a side note, the New York Times reported yesterday that Lance Armstrong will be making a repeat appearance in this year's New York City Marathon. He ran 2:59 last year--in his first-ever marathon--despite hardly training, and hopes to break three hours again this year. If only I could get pacing help from Alberto Salazar and Joan Benoit Samuelson.)

 

[mr. furley]

did not run last nite.

my legs were telling me "you do not want to do this tonite". i listened. Monday i really struggled with sore legs, Tuesday i spent hauling dirt around and doing some back-breaking labor, Wednesday i did the same.

i'll be getting back on the horse Friday.

 

[SFBayDuck]

First post-race run last night, did 3.5 miles in a nice and easy 9:49 pace. I tried to run slower, I really did, but I couldn't. Soreness is pretty much gone from Sunday, although the calves are still even tighter than they normally are, been working on that at curbs waiting to cross the street and on stairs the last few days.

Trying to find my next race or challenge, for fear of slacking off if I don't have something impending to keep me going. There is a 1/2 marathon coming up that actually runs across the Golden Gate Bridge, but that's only 4 weeks away and I'm not sure adding 60% to my max distance in that time frame is a very good idea. I've seen some pretty interesting-looking trail runs coming up, including one that's a shorter distance, 8k, but with something like 1100 ft in elevation gain during. Any advice on trail running? Let me guess, go run some trails?

 

[RoarinSonoran]

If y'all have seen my other thread about my moving to MN next summer, I'm hoping I'll be able to find another sadistic bastage an able physician skilled in ART like my current doc to keep me on the road (especially with the Goofy Challenge looming).

Where in Minnesota? My sister lives in Minneapolis, so I generally get over there a couple of times per year to visit. Going there this weekend, in fact, for my race.

MSP area, tho we're not bound to that precise destination. My wife just wants to be somewhere between her sister and other family in Racine WI, and her best friend in EBF ND (the midpoint happens to be just a bit west of MSP). (thread on the move; feel free to add) I'm a Vikings fan, so this works out well for me. Ptts'd this morning. Reset the alarm clock and went back to sleep instead of running. Will run tonight instead.

 

[El Floppo]

Today = SORE.

4 mile easy tempo run... ended up being roughly the same pace I ran the 20m on Sunday. And after all this damn ART talk, my knee is hurting again (mildly)

ETA: oh.... !! AND a pigeon crapped on my shoulder! ... ... good luck, right?

Crybaby. Just kidding. I had a crappy run this morning, too. Did my last easy 4-miler before my race on Sunday. Time was fine (7:50 pace), but I hadn't eaten anything since 8:00 last night, so I was pretty much running on fumes towards the end.

I'll probably play some pick-up hoops tomorrow morning, and then I'll head up to the Twin Cities tomorrow night. A couple of easy miles on Saturday (with some strides) to loosen up the muscles and release some nervous energy, and I'll be ready to go for Sunday!

Lots going on this weekend--Twin Cities, Chicago, Milwaukee Lakefront, St. George, and many others. Good luck to everyone racing this weekend!

(On a side note, the New York Times reported yesterday that Lance Armstrong will be making a repeat appearance in this year's New York City Marathon. He ran 2:59 last year--in his first-ever marathon--despite hardly training, and hopes to break three hours again this year. If only I could get pacing help from Alberto Salazar and Joan Benoit Samuelson.)

re: Lance- he just did a training run through Nike somewhere in the city yesterday (caught a glimpse on the news). And last year- he only did 45 minute runs in training due to his crazy schedule. FORTY FIVE MINUTE TRAINING RUNS!! And he still went sub 3:00... He said afterwards that it was the hardest thing he's ever done- including his TDFs and obvoiusly all the tris he did before turning into a pro cyclist. 45 minute training runs!?

and... the knee is still swollen and hurting AND the damn ortho hasn't returned my call for an apointment (it's not hockey season, right?)