Ran a 10k in June (6 Viewers)

[Darrinll40]

Here is a little help for you guys doing the yoga thing. I think they will look good on all of you.

 

[mr. furley]

Oh, things slowing down in the NFZ thread, so now you wander back over here? :sloppyseconds:Hi, Furley! Any runs planned this weekend, or are you facing the same cold, windy, and looming wet weather as Chicago?

i got out there tonite, alright. blimey it was cold.after some foot pain (felt like i cracked it ) and some compensatory shin pain i decided to ratchet back the distance a bit. tonite i'm pretty sure the cold propelled me to my fastest time ever. it was ridiculous out there. haven't got the right winter gear yet. we're not getting the slop you guys are forecast for but it "feels like" 6 degrees out there.

 

[SteveUK]

Speaking of that, the registration for the 2009 Disney marathon opens on Jan 14, 2008. I understand that it fills up quickly.

A 6am start (sunrise: 7:20am) and an entry fee in excess of $100 combine to ensure Disney is very low down on the list of marathons I may do

You mean that you won't be joining me in the Disney Marathon?

You catch on quick don't you?

 

[2Young2BBald]

you doing some strength/core work as well? That'd be a great balance against your steady an' strong running.

I have never done any strength work, but I did eat an apple down to it's core an hour ago.

2Young, you talk to him. He just doesn't listen to me anymore!

You know how it is when they get to be this age, they go an drop a few hundred pounds, run silly fast times and think they know everything! Thanks for the diamond idea, I added it in to the mix last night and could feel the difference. I can't wait to get back on the road/treadmill Monday. That cortisone shot made a big deifference, but I can see why the Dr. wanted me to wait a few days as I am still achy. I went a got a cold to boot which I know I could kick if I could sweat it out.

 

[gruecd]

i got out there tonite, alright. blimey it was cold.

Getting ready right now to head out for my 10 to 12-mile long run with the girls from my running club. Just checked the weather, and it's a whopping 10° outside, but at least there's no wind. As long as the wind stays calm, it shouldn't be too bad, actually.

 

[Darrinll40]

Race Report

Ed Root 10K

I missed my 50 minute goal, but only by 59 seconds at an 8:13 pace. I did place third in my age group and I took 5 minutes and 26 seconds off of my previous best 10K time.

I had a couple of problems that I had not anticipated.

First, the run between miles 2 and 4 were mostly on a boardwalk going through a Dunes park in New Smyrna, Florida. There were no steps, but there were ramps going over the Dunes, which did a hell of a job imitating hills.

Second was the weather. I was hoping for high 50's to mid 60's for the run, but it had to be almost 70 at the 8 am start time. I think if it had been in the mid 60's I could have broken the 50 minute mark. The next 10K on my schedule is at the end of February so I will try again then.

Overall I was happy with the run and my performance.

I hope everyone else had a good run today.

ETA: I put a few pics online. The last pic was taken after the race so I could get one for my mother that was not full of children.

 

[SteveUK]

Race Report

Ed Root 10K

I missed my 50 minute goal, but only by 59 seconds at an 8:13 pace. I did place third in my age group and I took 5 minutes and 26 seconds off of my previous best 10K time.

I had a couple of problems that I had not anticipated.

First, the run between miles 2 and 4 were mostly on a boardwalk going through a Dunes park in New Smyrna, Florida. There were no steps, but there were ramps going over the Dunes, which did a hell of a job imitating hills.

Second was the weather. I was hoping for high 50's to mid 60's for the run, but it had to be almost 70 at the 8 am start time. I think if it had been in the mid 60's I could have broken the 50 minute mark. The next 10K on my schedule is at the end of February so I will try again then.

Overall I was happy with the run and my performance.

I hope everyone else had a good run today.

ETA: I put a few pics online.

Seriously though...good run and another trinket for your wall

Are you sure you are sprinting in that last pic?

 

[Darrinll40]

Race Report

Ed Root 10K

I missed my 50 minute goal, but only by 59 seconds at an 8:13 pace. I did place third in my age group and I took 5 minutes and 26 seconds off of my previous best 10K time.

I had a couple of problems that I had not anticipated.

First, the run between miles 2 and 4 were mostly on a boardwalk going through a Dunes park in New Smyrna, Florida. There were no steps, but there were ramps going over the Dunes, which did a hell of a job imitating hills.

Second was the weather. I was hoping for high 50's to mid 60's for the run, but it had to be almost 70 at the 8 am start time. I think if it had been in the mid 60's I could have broken the 50 minute mark. The next 10K on my schedule is at the end of February so I will try again then.

Overall I was happy with the run and my performance.

I hope everyone else had a good run today.

ETA: I put a few pics online.

Seriously though...good run and another trinket for your wall

Are you sure you are sprinting in that last pic?

It says getting to the finish, not a thing about sprinting.

 

[SteveUK]

Race Report

Ed Root 10K

I missed my 50 minute goal, but only by 59 seconds at an 8:13 pace. I did place third in my age group and I took 5 minutes and 26 seconds off of my previous best 10K time.

I had a couple of problems that I had not anticipated.

First, the run between miles 2 and 4 were mostly on a boardwalk going through a Dunes park in New Smyrna, Florida. There were no steps, but there were ramps going over the Dunes, which did a hell of a job imitating hills.

Second was the weather. I was hoping for high 50's to mid 60's for the run, but it had to be almost 70 at the 8 am start time. I think if it had been in the mid 60's I could have broken the 50 minute mark. The next 10K on my schedule is at the end of February so I will try again then.

Overall I was happy with the run and my performance.

I hope everyone else had a good run today.

ETA: I put a few pics online.

Seriously though...good run and another trinket for your wall

Are you sure you are sprinting in that last pic?

It says getting to the finish, not a thing about sprinting.

Are you trying to say that was NOT at the finish or just that you didn't sprint at the finish?

 

[Darrinll40]

Race Report

Ed Root 10K

I missed my 50 minute goal, but only by 59 seconds at an 8:13 pace. I did place third in my age group and I took 5 minutes and 26 seconds off of my previous best 10K time.

I had a couple of problems that I had not anticipated.

First, the run between miles 2 and 4 were mostly on a boardwalk going through a Dunes park in New Smyrna, Florida. There were no steps, but there were ramps going over the Dunes, which did a hell of a job imitating hills.

Second was the weather. I was hoping for high 50's to mid 60's for the run, but it had to be almost 70 at the 8 am start time. I think if it had been in the mid 60's I could have broken the 50 minute mark. The next 10K on my schedule is at the end of February so I will try again then.

Overall I was happy with the run and my performance.

I hope everyone else had a good run today.

ETA: I put a few pics online.

Seriously though...good run and another trinket for your wall

Are you sure you are sprinting in that last pic?

It says getting to the finish, not a thing about sprinting.

Are you trying to say that was NOT at the finish or just that you didn't sprint at the finish?

I edited the caption. Maybe now you will be less confused.

 

[Righetti]

Ran the hot chocolate 15k this morning in Central park (pretty cold out there)

1:17

3mile mark at 25:40

6 mile mark at 50:40

9 mile mark at 1:14:48

finish 1:17.18

nice time, nice run, good splits, good day for running

 

[Darrinll40]

Ran the hot chocolate 15k this morning in Central park (pretty cold out there)1:173mile mark at 25:406 mile mark at 50:409 mile mark at 1:14:48finish 1:17.18nice time, nice run, good splits, good day for running

Great time. Did you enjoy the run?

 

[Righetti]

yeah tons of fun, especially when I got warmed up a bit and away from the masses in central park..

going for a 10k next weekend and then finish the year up wiht a 4 miler.

it's been a good running year.. looking forward to an ever better one next year

 

[bentley]

No competitive run today, but I did get in a 4.5 mile run through the neighborhood, a nap, and the ACC championship game in while the wife was at an office Christmas party for her social services agency. Score one for me.

 

[SteveUK]

Race Report

Ed Root 10K

I missed my 50 minute goal, but only by 59 seconds at an 8:13 pace. I did place third in my age group and I took 5 minutes and 26 seconds off of my previous best 10K time.

I had a couple of problems that I had not anticipated.

First, the run between miles 2 and 4 were mostly on a boardwalk going through a Dunes park in New Smyrna, Florida. There were no steps, but there were ramps going over the Dunes, which did a hell of a job imitating hills.

Second was the weather. I was hoping for high 50's to mid 60's for the run, but it had to be almost 70 at the 8 am start time. I think if it had been in the mid 60's I could have broken the 50 minute mark. The next 10K on my schedule is at the end of February so I will try again then.

Overall I was happy with the run and my performance.

I hope everyone else had a good run today.

ETA: I put a few pics online.

Seriously though...good run and another trinket for your wall

Are you sure you are sprinting in that last pic?

It says getting to the finish, not a thing about sprinting.

Are you trying to say that was NOT at the finish or just that you didn't sprint at the finish?

I edited the caption. Maybe now you will be less confused.

Less confused but not by the caption Poser

 

[mr. furley]

i got out there tonite, alright. blimey it was cold.

Getting ready right now to head out for my 10 to 12-mile long run with the girls from my running club. Just checked the weather, and it's a whopping 10° outside, but at least there's no wind. As long as the wind stays calm, it shouldn't be too bad, actually.

looks like you timed it right. wife and i were shopping before the storm hit.. came out a couple hours later to a near white out

 

[2Young2BBald]

Race Report

Ed Root 10K

I missed my 50 minute goal, but only by 59 seconds at an 8:13 pace. I did place third in my age group and I took 5 minutes and 26 seconds off of my previous best 10K time.

I had a couple of problems that I had not anticipated.

First, the run between miles 2 and 4 were mostly on a boardwalk going through a Dunes park in New Smyrna, Florida. There were no steps, but there were ramps going over the Dunes, which did a hell of a job imitating hills.

Second was the weather. I was hoping for high 50's to mid 60's for the run, but it had to be almost 70 at the 8 am start time. I think if it had been in the mid 60's I could have broken the 50 minute mark. The next 10K on my schedule is at the end of February so I will try again then.

Overall I was happy with the run and my performance.

I hope everyone else had a good run today.

ETA: I put a few pics online. The last pic was taken after the race so I could get one for my mother that was not full of children.

Wow, that is too bad it was so warm I’ll be thinking of you as I shovel the snow out of my drive this morning. Did you go for it without checking splits as planned? Either way, with the goofy dunes that is a good time. Do have a read on what kind of time you are going to post for the ½ coming up? Processing the math of you recent runs, I think I do and, no pressure, I think it’ll be comfortably below 2 hours. To the masses, I’d like to propose a rule. If you are going to post pictures of yourself and if race photos were taken professionally, you also have to post “race hottie” photos some time after the race (Darrin, the photos of you are great, but help a running brother out with something to keep us who are freezing up here with some photographic motivation. 70 degrees in Florida had to produce something to look at).

 

[gruecd]

Darrin and Righetti, great job on your runs yesterday. I'm done racing for the year, so I'm extremely jealous of you guys right now. At least my basketball league starts tonight, so I've still got an outlet for some of my competitive energy.

And yeah, Furley, we definitely timed it right yesterday. It was pretty cold when we ran, but there wasn't much wind, and it didn't start snowing until late morning/early afternoon. What sucked was that my POS snowblower wouldn't start last night, so I ended up having to shovel 7"+ of snow off most of my driveway. I suppose it would probably help if I'd do some kind of routine maintenance on the thing, but who has time for that???

 

[SteveUK]

Wow, that is too bad it was so warm I’ll be thinking of you as I shovel the snow out of my drive this morning.

Yeah, it's tough running in Florida this time of year - just did 12.3 in just under 2 hours. Wearing singlet & shorts You get your own back in the summer tho

 

[Darrinll40]

Race Report

Ed Root 10K

I missed my 50 minute goal, but only by 59 seconds at an 8:13 pace. I did place third in my age group and I took 5 minutes and 26 seconds off of my previous best 10K time.

I had a couple of problems that I had not anticipated.

First, the run between miles 2 and 4 were mostly on a boardwalk going through a Dunes park in New Smyrna, Florida. There were no steps, but there were ramps going over the Dunes, which did a hell of a job imitating hills.

Second was the weather. I was hoping for high 50's to mid 60's for the run, but it had to be almost 70 at the 8 am start time. I think if it had been in the mid 60's I could have broken the 50 minute mark. The next 10K on my schedule is at the end of February so I will try again then.

Overall I was happy with the run and my performance.

I hope everyone else had a good run today.

ETA: I put a few pics online. The last pic was taken after the race so I could get one for my mother that was not full of children.

Wow, that is too bad it was so warm I’ll be thinking of you as I shovel the snow out of my drive this morning. Did you go for it without checking splits as planned? Either way, with the goofy dunes that is a good time. Do have a read on what kind of time you are going to post for the ½ coming up? Processing the math of you recent runs, I think I do and, no pressure, I think it’ll be comfortably below 2 hours. To the masses, I’d like to propose a rule. If you are going to post pictures of yourself and if race photos were taken professionally, you also have to post “race hottie” photos some time after the race (Darrin, the photos of you are great, but help a running brother out with something to keep us who are freezing up here with some photographic motivation. 70 degrees in Florida had to produce something to look at).

Yea, I will ask my wife to take pictures of hotties for you guys. That will go over well.

 

[2Young2BBald]

Race Report

Ed Root 10K

I missed my 50 minute goal, but only by 59 seconds at an 8:13 pace. I did place third in my age group and I took 5 minutes and 26 seconds off of my previous best 10K time.

I had a couple of problems that I had not anticipated.

First, the run between miles 2 and 4 were mostly on a boardwalk going through a Dunes park in New Smyrna, Florida. There were no steps, but there were ramps going over the Dunes, which did a hell of a job imitating hills.

Second was the weather. I was hoping for high 50's to mid 60's for the run, but it had to be almost 70 at the 8 am start time. I think if it had been in the mid 60's I could have broken the 50 minute mark. The next 10K on my schedule is at the end of February so I will try again then.

Overall I was happy with the run and my performance.

I hope everyone else had a good run today.

ETA: I put a few pics online. The last pic was taken after the race so I could get one for my mother that was not full of children.

Wow, that is too bad it was so warm I’ll be thinking of you as I shovel the snow out of my drive this morning. Did you go for it without checking splits as planned? Either way, with the goofy dunes that is a good time. Do have a read on what kind of time you are going to post for the ½ coming up? Processing the math of you recent runs, I think I do and, no pressure, I think it’ll be comfortably below 2 hours. To the masses, I’d like to propose a rule. If you are going to post pictures of yourself and if race photos were taken professionally, you also have to post “race hottie” photos some time after the race (Darrin, the photos of you are great, but help a running brother out with something to keep us who are freezing up here with some photographic motivation. 70 degrees in Florida had to produce something to look at).

Yea, I will ask my wife to take pictures of hotties for you guys. That will go over well.

TIA No, not the ones your wife is taking, the ones they try to sucker you to buy if there are professional photos being taken. (I have been one of those suckers). When it is not freezing out, it is hard not to find female runners that you . I just thought we should share.

 

[Darrinll40]

Race Report

Ed Root 10K

I missed my 50 minute goal, but only by 59 seconds at an 8:13 pace. I did place third in my age group and I took 5 minutes and 26 seconds off of my previous best 10K time.

I had a couple of problems that I had not anticipated.

First, the run between miles 2 and 4 were mostly on a boardwalk going through a Dunes park in New Smyrna, Florida. There were no steps, but there were ramps going over the Dunes, which did a hell of a job imitating hills.

Second was the weather. I was hoping for high 50's to mid 60's for the run, but it had to be almost 70 at the 8 am start time. I think if it had been in the mid 60's I could have broken the 50 minute mark. The next 10K on my schedule is at the end of February so I will try again then.

Overall I was happy with the run and my performance.

I hope everyone else had a good run today.

ETA: I put a few pics online. The last pic was taken after the race so I could get one for my mother that was not full of children.

Wow, that is too bad it was so warm I’ll be thinking of you as I shovel the snow out of my drive this morning. Did you go for it without checking splits as planned? Either way, with the goofy dunes that is a good time. Do have a read on what kind of time you are going to post for the ½ coming up? Processing the math of you recent runs, I think I do and, no pressure, I think it’ll be comfortably below 2 hours.

I didn't check the splits until after the race. I hit the first two miles fairly close to my goal, I was 44 seconds slow on the middle two, but hit the last two almost square on. It was definitely running on the boardwalk over the dunes that cost me my 50 minute goal.

 

[Darrinll40]

Most of the races I run in don't have professional photographers, so I will post some links to Florida races that do.

Have fun.

http://www.lepowphoto.com/mp_client/pictur...p;eventid=37087

http://www.shutterfly.com/progal/gallery.j...498ce7d9e474d3c

http://www.eventpictures.com/app/event/vie...0&curPage=1

 

[tri-man 47]

I took 5 minutes and 26 seconds off of my previous best 10K time.

The last pic was taken after the race so I could get one for my mother that was not full of children.

Boy, did I read this wrong the first time.

 

[gruecd]

Like the rest of my fellow Midwesterners, I spent the better part of yesterday morning digging out from Saturday night's snowstorm, and then I hit the mostly-clean pavement for a quick 4-miler at just over 7:30 pace. I was just under 40 miles for the week, which is quite a bit more than I usually run when I'm not training for an event, but I want to keep my base high for when I start training for Boston after the 1st.

More importantly, last night was Week 1 in my basketball league, and I scored 20+ points in an impressive 88-44 win.

 

[pigskinliquors]

Great Runs Darrin and Righetti!

My Training Update:

I've decided to try and run the Austin Marathon this February. My last three attempts at running marathons have all ended via an injury (twice calf tears, and once broken toe). In all three my goal was to qualify for Boston. I've thrown that out, and am trying to just focus on finishing. This weekend I ran a 9 miler at 8:49 pace, which was a full minute slower than the pace on my 9 miler for my last marathon. Looking at the Runner's World "Smart Coach Training" I still ran it waaaay too fast. Using a goal pace of 3:40, this is the schedule they have for me: Training schedule

Running long runs at the suggested pace will most likely be my key for not getting injured again. Hopefully my ego can take a back seat, and I can find a way to enjoy running, versus enjoying going fast.

Also, my new bike arrived last Friday, and is MINT! It couldn't have been ridden for more than 50 miles. The SRAM shifters are amazing, and even though the wheels are quite heavy (Bontrager Classics = 1.3 lbs heavier than my tri-wheels), it seems to be quite fast.

Isn't she a beauty! [edited to add, the wheels that came with it are in photo #2]

 

[RoarinSonoran]

16mi yesterday in 2:39:14. It was cold and rainy on Saturday morning, so I put it off a day. I got through 12mi in 1:53, and 13mi in 2:05, which is right in my half-marathon ballpark, so it was a good run. I also managed to look at my watch at 13.1mi, and noted that after that point, I hadn't run farther since the San Diego marathon on 6/3. Of course, it didn't occur to me until later that I should have looked at THE TIME as well (tho I can estimate that it was likely just under 2:06; under race conditions, I might have flirted with my PR!). I started fading after that, slipping my 9:37 pace down to 9:57.

I felt pretty good after I was done (part of the Chi Running philosophy is that when you're done with a run, you should still feel fresh and like you could go further), but by the time I took a shower, I started feeling sick (blood sugar out of whack for not having eaten? ). The thing is, after a long run/race, I don't feel like eating, even tho I know I need to do so. I finally overcame the lack of appetite, found some nibble food, and got my body revived somewhat. My daughters had a cheer competition, so while I was pretty much still wiped out the rest of the day, I was able to get into it (they finished 2nd in their level and move on to a state competition ). I conserved energy by :golfclap:ing for the other teams.

6 weeks to PF Chang's!

 

[Righetti]

good job all

 

[mr. furley]

Like the rest of my fellow Midwesterners, I spent the better part of yesterday morning digging out from Saturday night's snowstorm

gdb that. nothing like waking up sunday morning and spending 2 1/2 hours shoveling wet cement, basically

and then I hit the mostly-clean pavement

can you have your neighbors talk to my neighbors about shoveling?TIA

 

[Rock Lonemilk]

can you have your neighbors talk to my neighbors about shoveling?

Don't even get me started.

 

[BassNBrew]

Great Runs Darrin and Righetti!

My Training Update:

I've decided to try and run the Austin Marathon this February. My last three attempts at running marathons have all ended via an injury (twice calf tears, and once broken toe). In all three my goal was to qualify for Boston. I've thrown that out, and am trying to just focus on finishing. This weekend I ran a 9 miler at 8:49 pace, which was a full minute slower than the pace on my 9 miler for my last marathon. Looking at the Runner's World "Smart Coach Training" I still ran it waaaay too fast. Using a goal pace of 3:40, this is the schedule they have for me: Marathon Schedule

Running long runs at the suggested pace will most likely be my key for not getting injured again. Hopefully my ego can take a back seat, and I can find a way to enjoy running, versus enjoying going fast.

Also, my new bike arrived last Friday, and is MINT! It couldn't have been ridden for more than 50 miles. The SRAM shifters are amazing, and even though the wheels are quite heavy (Bontrager Classics = 1.3 lbs heavier than my tri-wheels), it seems to be quite fast.

Isn't she a beauty! [edited to add, the wheels that came with it are in photo #2]

:jealous:

My new wheels haven't arrived yet!

 

[Darrinll40]

I took Sunday off to rest. I needed it after running so much the week after Thanksgiving.

Yesterday I ran 5 miles at an easy 9:30 pace. Felt good and I barely worked up a sweat.

I got a Garmin 305 for my b'day so I am going to use it tonight on my run with Steve. I think I have everything set up correctly. I played with it last night and found out that it is 160 feet from my front door to Steve's front door.

 

[pigskinliquors]

I took Sunday off to rest. I needed it after running so much the week after Thanksgiving. Yesterday I ran 5 miles at an easy 9:30 pace. Felt good and I barely worked up a sweat. I got a Garmin 305 for my b'day so I am going to use it tonight on my run with Steve. I think I have everything set up correctly. I played with it last night and found out that it is 160 feet from my front door to Steve's front door.

Now that you have a Garmin, you will literally start memorizing the distances from your house, to virtually every place anywhere near you!

 

[gruecd]

can you have your neighbors talk to my neighbors about shoveling?

Don't even get me started.

I just moved into my neighborhood this past summer. Most of them seem to be pretty good about getting their sidewalks shoveled right away, but some are better than others. I just chose to run in the street and avoid the issue alltogether. Did six miles on the treadmill this morning at 7:45 average pace. I'm supposed to meet someone to run eight miles outside tomorrow morning, but we're supposed to get another 1-3 inches of snow tonight, and there's no way in hell that I'm getting up at 4:30 AM to run eight miles on icy, snow-covered streets and sidewalks with wind chills in the low single digits. In short, if the forecast holds true, it'll probably end up being another boring, hour-long run on the "dreadmill."

 

[tri-man 47]

I'm T-5 for the Las Vegas Marathon this Sunday.

 

[Eephus]

I'm T-5 for the Las Vegas Marathon this Sunday.

Well, it wasn't pretty but I finished. I didn't expect Ethiopian performance going in; I'm old (47 1/2), slow (1:54 PB in the half) and entered in my first marathon, so I had no goal beyond just finishing. Race day was chilly (start temperature of 40) but not uncomfortable once you got started. The race started at Mandalay Bay just before dawn and the first five miles was a run down the length of the Strip to downtown. With a mixed field of half and full marathoners, I was conscious about taking it out too fast. So I intentionally took it slow, enjoyed the festivities on the Strip, walked through every water stop. In retrospect, I may have overdone it because my 13.1 split was 2:31. But even with the slow pace, I was really surprised and PO'ed to have calf cramps right at mile 15. I'd had some problems during one of my longer training runs, but Sunday was 30 degrees cooler and I thought I'd done a much better job with hydration and nutrition. It's possible I should have skipped the tights and manned it out with just shorts, but it never gets into the low 40s in SF. I basically walked through all of mile 15 and took a few minutes to stretch at the mile 16 market. I felt pretty good after that, although once you have cramps once, they're never very far away physically or mentally. I did stop a few times coming back home to stretch out but my calves held up pretty well. I thought walking a mile on top of my slow half pace would kill my chances at breaking 5:00, but I somehow made up enough time to finish in 4:51:30. I felt great coming in and had enough left to go out dancing with Mrs. Eephus at night. My quads were sore on Monday, but they're much better today, although stadium steps are off-limits.Vegas seems like a pretty decent beginner's marathon. It's pancake flat with very comfortable running temperatures. The opening section on the closed-off Strip was really cool, but Las Vegas isn't a beautiful city. There was a real monotony to miles 7-20 through commercial and residential areas. The finishing stretch on a frontage road between the South Strip Casinos and I-15 was particularly dreary. On the plus side, it is Vegas. I was walking down the street with an open container of beer in my hand 10 min. after crossing the finish line and spent the afternoon sitting in the Jacuzzi watching football on TV. And the town is ideal for any kind of celebrating. We stayed out til 3AM but I doubt anybody else in the place realized there'd even been a marathon that day.Next up is the SF Half Marathon on Super Bowl Sunday.

 

[tri-man 47]

Congrats, Eephus! Way to fight through the physical and mental challenges of the day.

 

[BassNBrew]

Took a cycling based metabolic / VO2 test today. Weighed in at 218 lbs for what it's worth.

My aerobic base is HR 127. I burn 14.9 cal/min of which 7.3 are fat cal.

My anaerobic threshold is HR 167. I burn 30.2 cal/min of which 0.5 are fat cal.

My first training goal is to shift the aerobic base up so I can more efficiently burn fat and work longer without boinking.

My VO2 max is 63.6 ml/kg/min. Average is 30 for my age, 40 is above average, 70 is elite, 83 is Lance, mid 90s is best ever recorded. I do have the ability to move that upperward with proper training but I'll never be a 5+ time tour champion.

When I'm racing I'm burning about 22.5 cal/min. That's 1350 an hour or approaching 9,500 cals on some of my longer events.

I was given a six week plan to move the aerobic base which will focus on training in specific zones. I'll be lifting 5 times a week, 3 of those leg days. My three riding days will be 60 min, 120 min, and 180 min. After the six weeks I'll re-test.

For those interested in watts, my recent 26 min time trail resulted in an average watt output of 253 watts. I also did a 6 minute time trail with a 325 watt average.

For comparision..."Here’s a primitive test: Take two five-gallon buckets and fill them with water. Then lift them from the floor to waist height in one second—a move which requires about 500 watts of power. Most fit people can last a minute or so. When he’s in top shape, Armstrong can produce around 500 watts for an hour."

"Each minute Lance cranks his pedals, he burns 17.5 calories (units of energy in food). after three hours his body has consumed a staggering 3,150 calories--which translates into digesting six Big Macs, and more fuel than the average teen expends in a day. To maintain his energy output, he'll need to recharge. But how do you eat and drink while riding a bike? Think high-speed drive-through."

"To win, Lance has to generate 6 watts of power per kilogram. At a trim 68 kilograms (150 lbs), that adds up to 408 watts of power--enough to light a room! "A heavier rider needs to put out more watts than a lighter one," explains Coach Chris Carmichael. "If you added 18 pounds to Lance's frame, he'd finish 3 minutes, 47 seconds slower on the Alpe d'Huez climb.""

"Armstrong can ride up the mountains in France generating about 500 watts of power for 20 minutes, something a typical 25-year-old could do for only 30 seconds. A professional hockey player might last three minutes - and then throw up."

Obviously the other key for me to improved my results will be to drop about 20-30 pounds of fat while adding leg muscle.

 

[BassNBrew]

Congrats, Eephus! Way to fight through the physical and mental challenges of the day.

Yup...thinking about all of that makes me hurt. Well done.

 

[RoarinSonoran]

Good job Eephus! I'm always glad to see someone slower than me.

4mi this morning in 35:41. While I've upped my mileage (per run), I still need work on getting a consistent routine going. I've skipped a run during the week each of the past three weeks (twice I've pushed a Saturday run to Sunday, so I skipped Monday for a rest day), and I ran yesterday's run this morning (first I didn't want to drag myself out of bed in the morning, then kid's activities in the evening messed me up). With 5.5 weeks to go until PF Chang's, I need to knuckle down my Saturday runs so I can have a consistent Monday-Tuesday-Thursday schedule, and then drag my butt outta bed for those runs as well. :focus:

I've received all but the last medal from my Rockstar series, so as soon as it gets here (likely today), I'll break out my camera for y'all (perhaps I can find a buxom beauty to model them for ya, cuz I know you don't want to see me lol).

 

[tri-man 47]

Good job Eephus! I'm always glad to see someone slower than me. (perhaps I can find a buxom beauty to model them for ya, cuz I know you don't want to see me lol).

For some of us, the only chance to see you is at the starting line. The buxom beauty sounds good! You need to find a babe to model all the medals. Make it happen. Please.

 

[RoarinSonoran]

The buxom beauty sounds good! You need to find a babe to model all the medals. Make it happen. Please.

Hmm, the wife is out of town for the next coupla days.... .........Oh Mr. Postman!

 

[pigskinliquors]

Congrats, Eephus! Way to fight through the physical and mental challenges of the day.

Yup...thinking about all of that makes me hurt. Well done.

Great job Eephus!! Once again, the mental side of this crap shines through. Way to fight through all the billions of thoughts that go through your head when you are pushed.

 

[pigskinliquors]

My VO2 max is 63.6 ml/kg/min. Average is 30 for my age, 40 is above average, 70 is elite, 83 is Lance, mid 90s is best ever recorded. I do have the ability to move that upperward with proper training but I'll never be a 5+ time tour champion.

That's a great VO2 BnB, and a great tribute to all the work you've been putting in

 

[Darrinll40]

I'm T-5 for the Las Vegas Marathon this Sunday.

Well, it wasn't pretty but I finished. I didn't expect Ethiopian performance going in; I'm old (47 1/2), slow (1:54 PB in the half) and entered in my first marathon, so I had no goal beyond just finishing. Race day was chilly (start temperature of 40) but not uncomfortable once you got started. The race started at Mandalay Bay just before dawn and the first five miles was a run down the length of the Strip to downtown. With a mixed field of half and full marathoners, I was conscious about taking it out too fast. So I intentionally took it slow, enjoyed the festivities on the Strip, walked through every water stop. In retrospect, I may have overdone it because my 13.1 split was 2:31. But even with the slow pace, I was really surprised and PO'ed to have calf cramps right at mile 15. I'd had some problems during one of my longer training runs, but Sunday was 30 degrees cooler and I thought I'd done a much better job with hydration and nutrition. It's possible I should have skipped the tights and manned it out with just shorts, but it never gets into the low 40s in SF. I basically walked through all of mile 15 and took a few minutes to stretch at the mile 16 market. I felt pretty good after that, although once you have cramps once, they're never very far away physically or mentally. I did stop a few times coming back home to stretch out but my calves held up pretty well. I thought walking a mile on top of my slow half pace would kill my chances at breaking 5:00, but I somehow made up enough time to finish in 4:51:30. I felt great coming in and had enough left to go out dancing with Mrs. Eephus at night. My quads were sore on Monday, but they're much better today, although stadium steps are off-limits.Vegas seems like a pretty decent beginner's marathon. It's pancake flat with very comfortable running temperatures. The opening section on the closed-off Strip was really cool, but Las Vegas isn't a beautiful city. There was a real monotony to miles 7-20 through commercial and residential areas. The finishing stretch on a frontage road between the South Strip Casinos and I-15 was particularly dreary. On the plus side, it is Vegas. I was walking down the street with an open container of beer in my hand 10 min. after crossing the finish line and spent the afternoon sitting in the Jacuzzi watching football on TV. And the town is ideal for any kind of celebrating. We stayed out til 3AM but I doubt anybody else in the place realized there'd even been a marathon that day.Next up is the SF Half Marathon on Super Bowl Sunday.

Great job Eephus, Here's to you. I hope my first is as successful.

 

[culdeus]

Well the Cervelo deal bit the dust, but something much better came along. New bike should be arriving later next week.I've took a series of 5 cycling form/function classes this week and really learned a lot. It's very encouraging to know that there's plenty of room for improvement.Scheduled for a VO2 max and heart rate test next week.

Hey, BnB (or culdeus, or others), tell me about bike trainers. What's a good brand? Which style (fluid, etc)? I'm not looking for high tech or anything fancy - just something that'll let me ride indoors for a couple hours a couple times a week and escape the 'freezer.'

Three levels and two typesStationaryFriction - Worst, will wear out and noisy as hell, but cheapFluid - Ok, will provide some HIIT benefits, but can't simulate hills easily. Just for base riding. You cannot maintain climbing on fluid trainers aloneMagnetic - Best, can simulate higher grades and usually has 3 settings for difficulty and then you can micro-adjust with gears. RollersAt your own risk. I'd never in a million years do this as I'd probably wreck my bike or die.alsoSpin classesWorth doing as it's at least 50% better workout than a stationary trainer and not as lifeforce sucking.If you are going to pour on 10+ hours a week then get a magnetic one. Even the nicest fluid ones you'll struggle to really get a good workout in.

 

[culdeus]

Like the rest of my fellow Midwesterners, I spent the better part of yesterday morning digging out from Saturday night's snowstorm

gdb that. nothing like waking up sunday morning and spending 2 1/2 hours shoveling wet cement, basically

and then I hit the mostly-clean pavement

can you have your neighbors talk to my neighbors about shoveling?TIA

Do you guys not have mexicans to do that crap for you there?

 

[pigskinliquors]

Like the rest of my fellow Midwesterners, I spent the better part of yesterday morning digging out from Saturday night's snowstorm

gdb that. nothing like waking up sunday morning and spending 2 1/2 hours shoveling wet cement, basically

and then I hit the mostly-clean pavement

can you have your neighbors talk to my neighbors about shoveling?TIA

Do you guys not have mexicans to do that crap for you there?

 

[mr. furley]

Like the rest of my fellow Midwesterners, I spent the better part of yesterday morning digging out from Saturday night's snowstorm

gdb that. nothing like waking up sunday morning and spending 2 1/2 hours shoveling wet cement, basically

and then I hit the mostly-clean pavement

can you have your neighbors talk to my neighbors about shoveling?TIA

Do you guys not have mexicans to do that crap for you there?

 

[SteveUK]

Like the rest of my fellow Midwesterners, I spent the better part of yesterday morning digging out from Saturday night's snowstorm

gdb that. nothing like waking up sunday morning and spending 2 1/2 hours shoveling wet cement, basically

and then I hit the mostly-clean pavement

can you have your neighbors talk to my neighbors about shoveling?TIA

Do you guys not have mexicans to do that crap for you there?

Perhaps they ARE the Mexicans