Ran a 10k in June (4 Viewers)

[RoarinSonoran]

GL Darrin!

I have "The Big 2-0" on tap tomorrow. I'll be joining my ol' TNT coach's group again, so running with a crowd should make for good motivation. I'll have to find my running buddy from last Saturday, to help keep me in a lower gear. It should be perfect running conditions as well, the low temp is supposed to be ~40 tonight (may be cooler depending on one's location around town). The rain of the past two weekends is gone, it should be clear and cool! Spaghetti for dinner the past two nights, with a baked potato on tap for lunch today, and a big dinner planned tonight, so I should be well-carbed. I'm just hoping that my body forgets that I've only run 3mi this week.

 

[meeka]

Good Luck Darrin.

Can't wait to hear from you when you are done.

 

[Darrinll40]

Tonights run made me appreciate having the Garmin 305. I just took off from home and ran at a comfortable pace, turned around after a couple of miles and returned home. 4.13 miles and I didn't even have to map it out. This was the last run before Sunday. I have been planning this run for about 8 months and I can't believe that the time is finally getting here.

1:56:29, thats my guess, any takers?Meant to type I'm betting "time"

He'll be faster

Great, put the pressure on. I can promise I will do my best, but that's all.

I didn't mean it as preasure at all and apologize if it came off that way. I recall you writing, I think, that beating 2 hours would be "orgasmic", this was just my misguided way of puting it out there that I think you'll even shock yourself. Now, if you just so happen to run the time I posted, I am thinking about parlaying it in to a gig on season 2 on Phenomenon. Have a great run this weekend!!!

I know that you didn't mean it that way. I forgot to ad the emoticon to indicate that I was only joking. I did post it before 6am, I was lucky to have my eyes open.

 

[tri-man 47]

75 minutes on the new trainer this morning (vacation day). Felt good for the first time on it. It's got some "buzz" to it (sounds a bit like one of the motorized planes that some people fly around the park), but that's OK. Floppo, I recall reading the mag trainers offer linear resistance as the pace increases while with actual riding the resistance is exponential. But I'm mostly just trying to log some winter miles. It's got three settings on it, plus I can increase the resistance on the wheel, plus I can use my gears. So it's good.

It mainly felt good to sweat - with no running, I just haven't had the chance to do that. Currently carrying 188 lbs on my 6'3" frame, and the 'extra' five pounds I've added are all around the midsection. I hope to be at around 185 in early January and carry no more than that through the winter.

 

[2Young2BBald]

NYC Tri is coming up fast in July... now is the time for me to get my enlarged rump back in the saddle and pool, or I'm going to need to race it in disguise.

It's time I'm up about 4 lbs. since Thanksgiving, and hope to maintain where I'm at through Christmas/New Year's, then lose 4 prior to running Austin in the middle of February. Then one more before riding in the MS150 in April

My current weight = 169

Weight Goal for 1/2/08 = 169

Goal for 2/17/08 (next race) = 165

Goal for 4/12/08 (MS150) = 164

I challenge others to post their weight and goals here, to try to keep us from plumping up (or getting puffy as my 2 yr. old calls it) over the Holidays.

(low fat, no butter)

I'm in, Thanksgiving vacation & 10 days w/out running due to the foot prob. killed me, here we go:My current weight = 162

Weight Goal for 1/2/08 = 162

Goal for 2/01/08 (just need a reason) = 157

Goal for 4/6/08 (Martian 1/2 marathon) = 157

I also have a running goal that I am planning on adding to my sig with my races that'll go something like this: Running Resolution for '08: More Running/Less Whining & 1,000+ Miles w/ updates.

 

[tri-man 47]

Seeing the cross country coach tomorrow for some massage therapy and evaluation of the achilles.

Cliff Notes Update: Not achilles, but an overused muscle. Rest and stretches.Update: Met the coach and had a bonus of having the university's trainer there as well ...talked to him for a bit before the coach joined us. Based on my descriptions, their poking around, and our discussion, they both felt that the issue is not the achilles tendon but instead primarily a muscle (tibialis posterior) that runs down the lower leg, curls around the inside of the ankle and connects down toward the toes. The coach gave a focused massage on the lower leg, ankle, feet, and toes. She also recommended some daily stretches for the foot and toes (which work into those muscles up to the leg) and recommended a change in running shoe. She and the trainer liked my arches (for an old guy), so she recommends an Asics Cumulus or Nimbus. So quite good news. I'll still stick with swimming and biking for a couple months.

 

[El Floppo]

75 minutes on the new trainer this morning (vacation day). Felt good for the first time on it. It's got some "buzz" to it (sounds a bit like one of the motorized planes that some people fly around the park), but that's OK. Floppo, I recall reading the mag trainers offer linear resistance as the pace increases while with actual riding the resistance is exponential. But I'm mostly just trying to log some winter miles. It's got three settings on it, plus I can increase the resistance on the wheel, plus I can use my gears. So it's good.It mainly felt good to sweat - with no running, I just haven't had the chance to do that. Currently carrying 188 lbs on my 6'3" frame, and the 'extra' five pounds I've added are all around the midsection. I hope to be at around 185 in early January and carry no more than that through the winter.

Yeah- the trainer is most definitely your buddy when the weather outside turns nasty... linear, exponential does sound familiar. I'm sure it's one of those things that I got sucked into for the extra $$ and ultimately doesn't make much of a difference for what I'm using it for. Impressed you put 75mins in without going bonkers. Did you set up a fan? And nobody answered me about the Spinnerval DVDs....Alright... talking about it, now I definitely have to pull the bike down, lube 'er up and dust off the trainer and get myself riding. The trainer actually works well for my work/demon-spawn situation. I have to normally put in 40 harrowing, traffic-dodging minutes of commute just get up up and back from Central Park; that's about all I have time for these days anyways, so I might as well put it in on the trainer- even if the weather is ok.Ok... ... 6', 195lbs - you are a skinny bunch of running fools. During my semi-pro soccer days in my young 20s, I was at 170. Ironman days from only a couple years ago, low 180s. I'm thinking it would be nice to get down into the 180s again- even if it's 189.999. Pictures from the beach vacation from last week ain't so pretty (nor were the marathon pics, for that matter).

 

[El Floppo]

Seeing the cross country coach tomorrow for some massage therapy and evaluation of the achilles.

Cliff Notes Update: Not achilles, but an overused muscle. Rest and stretches.Update: Met the coach and had a bonus of having the university's trainer there as well ...talked to him for a bit before the coach joined us. Based on my descriptions, their poking around, and our discussion, they both felt that the issue is not the achilles tendon but instead primarily a muscle (tibialis posterior) that runs down the lower leg, curls around the inside of the ankle and connects down toward the toes. The coach gave a focused massage on the lower leg, ankle, feet, and toes. She also recommended some daily stretches for the foot and toes (which work into those muscles up to the leg) and recommended a change in running shoe. She and the trainer liked my arches (for an old guy), so she recommends an Asics Cumulus or Nimbus. So quite good news. I'll still stick with swimming and biking for a couple months.

I'd be interested in those stretches- that's the area that disintegrated during my IM training and still barks at me when I start putting in the miles.

 

[2Young2BBald]

Seeing the cross country coach tomorrow for some massage therapy and evaluation of the achilles.

Cliff Notes Update: Not achilles, but an overused muscle. Rest and stretches.Update: Met the coach and had a bonus of having the university's trainer there as well ...talked to him for a bit before the coach joined us. Based on my descriptions, their poking around, and our discussion, they both felt that the issue is not the achilles tendon but instead primarily a muscle (tibialis posterior) that runs down the lower leg, curls around the inside of the ankle and connects down toward the toes. The coach gave a focused massage on the lower leg, ankle, feet, and toes. She also recommended some daily stretches for the foot and toes (which work into those muscles up to the leg) and recommended a change in running shoe. She and the trainer liked my arches (for an old guy), so she recommends an Asics Cumulus or Nimbus. So quite good news. I'll still stick with swimming and biking for a couple months.

I have SCREWED up feet and have had both operated on, not realted to running at all, but due to bad genetics. I am on pair #6 of the Asics Nimbus line. I have a pair of the 9th & 7th generation that I wear now. The 9 has held up very well, but the 7 was the best one I've had. I would have kept running with the 7, but the heels got a bit soupy (but the sole was holding up great). Its become my casual shoe.

 

[pigskinliquors]

Seeing the cross country coach tomorrow for some massage therapy and evaluation of the achilles.

Cliff Notes Update: Not achilles, but an overused muscle. Rest and stretches.Update: Met the coach and had a bonus of having the university's trainer there as well ...talked to him for a bit before the coach joined us. Based on my descriptions, their poking around, and our discussion, they both felt that the issue is not the achilles tendon but instead primarily a muscle (tibialis posterior) that runs down the lower leg, curls around the inside of the ankle and connects down toward the toes. The coach gave a focused massage on the lower leg, ankle, feet, and toes. She also recommended some daily stretches for the foot and toes (which work into those muscles up to the leg) and recommended a change in running shoe. She and the trainer liked my arches (for an old guy), so she recommends an Asics Cumulus or Nimbus. So quite good news. I'll still stick with swimming and biking for a couple months.

I have SCREWED up feet and have had both operated on, not realted to running at all, but due to bad genetics. I am on pair #6 of the Asics Nimbus line. I have a pair of the 9th & 7th generation that I wear now. The 9 has held up very well, but the 7 was the best one I've had. I would have kept running with the 7, but the heels got a bit soupy (but the sole was holding up great). Its become my casual shoe.

I've worn nimbus for quite awhile, and have tried the cumulus. Spend the extra $20-25 bucks and get the cumulus. They are much more durable, and provide better cushioning (a little heavier, but you won't be able to tell the difference). Muscle beats tendon ANY day!

 

[SteveUK]

1:56:29, thats my guess, any takers?

He'll be faster

Yes, he will. Darrin, I dropped both your 10K and 10 mile race times into the McMillan calculator. Both project out to a 1/2 marathon of 1:53 and change (about an 8:38-8:40/mile pace). Now, you're more confident and skilled from those races and subsequent training. So that's an achievable time. That said, do your best. If you get tired (tyred?): (a) use runners around you as 'pacers,' (b) focus on strong breathing to reinforce and reestablish your rhythm, and/or © use any turns on the course as little accelerators to get your pace back (stride it strong through the turns and then naturally settle back into your pace). Pick out a mental image/thought or two or three before the race to carry you through the tough stretches. I wish I could be there to cheer you on!!!

Good Luck, Darrin- break a leg! .... err....

Don't worry, he will - if he tries to pass me in the last couple of miles

 

[gruecd]

Good luck, Darrin. I'm sure you'll exceed all expectations!

Tomorrow I'm planning on doing 13-14 miles on my "hilly long run" course, hopefully no slower than 8:00/mile. Forecast is calling for a balmy high temperature of 25 degrees......

 

[2Young2BBald]

you are a skinny bunch of running fools.

My BMI (which I know stands for mass index) says otherwise. Fact is, I'm just short. When I was running the other night I commented to my friend I was running with that I felt "heavy on my feet". Five pounds is making a huge difference. I just can't stop eating like when I was training harder. Back in Sept/Oct I had to eat an extra meal. I was eating breakfast @ 7am, early lunch @ 11am, snack at around 3pm and then dinner (usually post run) at around 7pm. It sure doesn't help to be travelling from office to office that are having "food days" every day.

 

[tri-man 47]

Foot work.

From my recent conversations with the trainer and coach, it made me realize that we've got, like, a superhighway of muscles and tendons moving through the alleyway of ankles and feet. Yet I, and others it appears, don't give this area the proper focus/conditioning. Here's what the coach recommends:

- dangle the legs and keep them apart and stable by putting some kind of support between them (like a tall book between the knees). The latter is to ensure that the drill is done with the feet and ankle, not cheating by moving the upper legs. Slowly curl the toes down while turning the foot inward, then slowly release the toes and curl the foot and ankle out. The coach recommends building up to 100 reps a day!

- similarly, she recommends getting an elastic band (which should be a couple/few inches wide), tieing it around a chair or table leg, covering the end of the foot (toes, basically), and essentially repeating the above - especially focusing on flexing the toes out against the band's resistance. [i think this could also be done by hooking the toes of one foot behind the other side's outer ankle and pushing the toes against the ankle.]

- "stretch" the toes. Yes, it seems simple, but it engages a lot of muscles and such.

- while sitting (such as at work), consciously tap your feet - straight, angled in , and angled out.

 

[mr. furley]

maybe its owing to the horrible bronchitis i had as a kid... but whenever i exercise in the cold my lungs hurt a LOT. my throat too but not quite as much.

so i tried running while wearing a balaclava last nite. unpossible. not only did i look like i was fleeing the scene of a robbery but i could hardly breathe. i need some sorta contraption over my mouth to heat up the air but i'm coming up empty on ideas.

 

[culdeus]

maybe its owing to the horrible bronchitis i had as a kid... but whenever i exercise in the cold my lungs hurt a LOT. my throat too but not quite as much.so i tried running while wearing a balaclava last nite. unpossible. not only did i look like i was fleeing the scene of a robbery but i could hardly breathe. i need some sorta contraption over my mouth to heat up the air but i'm coming up empty on ideas.

in thru nose out thru mouth. running 101

 

[mr. furley]

maybe its owing to the horrible bronchitis i had as a kid... but whenever i exercise in the cold my lungs hurt a LOT. my throat too but not quite as much.so i tried running while wearing a balaclava last nite. unpossible. not only did i look like i was fleeing the scene of a robbery but i could hardly breathe. i need some sorta contraption over my mouth to heat up the air but i'm coming up empty on ideas.

in thru nose out thru mouth. running 101

yeah, i do that but running in the snow and on the ice increases the difficulty by about 50%. no joke. i can breathe in through the nose but it literally creates icicles in the nose hair which makes efficient breathing more that much more difficult so the combo of more difficult running conditions + freezing cold has me breathing through the mouth a lot more lately.during summer it was no problem to breathe normally for the whole run.. winter is a totally different story for me so far.

 

[tri-man 47]

maybe its owing to the horrible bronchitis i had as a kid... but whenever i exercise in the cold my lungs hurt a LOT. my throat too but not quite as much.so i tried running while wearing a balaclava last nite. unpossible. not only did i look like i was fleeing the scene of a robbery but i could hardly breathe. i need some sorta contraption over my mouth to heat up the air but i'm coming up empty on ideas.

Slip into your ma's school and run in the pool? Efficient and effective ..good resistance ..warm. Do that once or twice a week, cross train with some routines at home (dumbells; push-ups; sit-ups; etc), and you'll be ready to get back outdoors in the early spring.

 

[El Floppo]

Foot work.

From my recent conversations with the trainer and coach, it made me realize that we've got, like, a superhighway of muscles and tendons moving through the alleyway of ankles and feet. Yet I, and others it appears, don't give this area the proper focus/conditioning. Here's what the coach recommends:

- dangle the legs and keep them apart and stable by putting some kind of support between them (like a tall book between the knees). The latter is to ensure that the drill is done with the feet and ankle, not cheating by moving the upper legs. Slowly curl the toes down while turning the foot inward, then slowly release the toes and curl the foot and ankle out. The coach recommends building up to 100 reps a day!

- similarly, she recommends getting an elastic band (which should be a couple/few inches wide), tieing it around a chair or table leg, covering the end of the foot (toes, basically), and essentially repeating the above - especially focusing on flexing the toes out against the band's resistance. [i think this could also be done by hooking the toes of one foot behind the other side's outer ankle and pushing the toes against the ankle.]

- "stretch" the toes. Yes, it seems simple, but it engages a lot of muscles and such.

- while sitting (such as at work), consciously tap your feet - straight, angled in , and angled out.

Thanks, t-m- I'll come back with some questions if/when I get some time to process this and try it out.

 

[El Floppo]

maybe its owing to the horrible bronchitis i had as a kid... but whenever i exercise in the cold my lungs hurt a LOT. my throat too but not quite as much.

so i tried running while wearing a balaclava last nite. unpossible. not only did i look like i was fleeing the scene of a robbery but i could hardly breathe. i need some sorta contraption over my mouth to heat up the air but i'm coming up empty on ideas.

in thru nose out thru mouth. running 101

yeah, i do that but running in the snow and on the ice increases the difficulty by about 50%. no joke. i can breathe in through the nose but it literally creates icicles in the nose hair which makes efficient breathing more that much more difficult so the combo of more difficult running conditions + freezing cold has me breathing through the mouth a lot more lately.

during summer it was no problem to breathe normally for the whole run.. winter is a totally different story for me so far.

Did you try the balaclava pulled down under/just over the chin, but not over the mouth? Despite the running 101 comment, my nose fills as soon as I start any kind of exercise. I'm the guy shooting snot-rockets all over the race course from mile 1 regardless of the weather, so have to do a lot of mouth breathing. I use the above balaclava technique (or at least, used it when I trained regularly during the winter).

I could swear somebody makes a nose-warmer/protector... or was it all those drugs in the 80s?

 

[mr. furley]

Did you try the balaclava pulled down under/just over the chin, but not over the mouth?

yes. it was just..... strange.

Despite the running 101 comment, my nose fills as soon as I start any kind of exercise. I'm the guy shooting snot-rockets all over the race course from mile 1 regardless of the weather, so have to do a lot of mouth breathing. I use the above balaclava technique (or at least, used it when I trained regularly during the winter).

this is me too. i'm blowing snot all over the place. it's one reason i don't want to join the Y or a health club.

 

[2Young2BBald]

maybe its owing to the horrible bronchitis i had as a kid... but whenever i exercise in the cold my lungs hurt a LOT. my throat too but not quite as much.

so i tried running while wearing a balaclava last nite. unpossible. not only did i look like i was fleeing the scene of a robbery but i could hardly breathe. i need some sorta contraption over my mouth to heat up the air but i'm coming up empty on ideas.

in thru nose out thru mouth. running 101

yeah, i do that but running in the snow and on the ice increases the difficulty by about 50%. no joke. i can breathe in through the nose but it literally creates icicles in the nose hair which makes efficient breathing more that much more difficult so the combo of more difficult running conditions + freezing cold has me breathing through the mouth a lot more lately.

during summer it was no problem to breathe normally for the whole run.. winter is a totally different story for me so far.

Did you try the balaclava pulled down under/just over the chin, but not over the mouth? Despite the running 101 comment, my nose fills as soon as I start any kind of exercise. I'm the guy shooting snot-rockets all over the race course from mile 1 regardless of the weather, so have to do a lot of mouth breathing. I use the above balaclava technique (or at least, used it when I trained regularly during the winter).

I could swear somebody makes a nose-warmer/protector... or was it all those drugs in the 80s?

I use an earband down around my neck that I can pull up over my chin, mouth or up to my nose if it is real cold. It can be spun around as it gets damp or icy from breathing. From skiing I have an old neoprene mouth and nose cover. I can't waer it, but my wife has. She had childhood asthma and this appears to help her.

 

[mr. furley]

I use an earband down around my neck that I can pull up over my chin, mouth or up to my nose if it is real cold. It can be spun around as it gets damp or icy from breathing. From skiing I have an old neoprene mouth and nose cover. I can't waer it, but my wife has. She had childhood asthma and this appears to help her.

this is pretty ingenious

 

[RoarinSonoran]

need some sorta contraption over my mouth to heat up the air but i'm coming up empty on ideas.

Smoke a cigar while you run. Heated air =

 

[RoarinSonoran]

20mi today (ok, ~19.7ish) in 3:14ish. I forgot my Garmin, and had to rely on my running partner for a time estimate, and another runner for the distance (both of which assume they started at the same time and place as me). Under 10:00 pace is cool, but I don't know if I could have kept it going for another 6miles. I was running out of gas over the last couple miles. Let the taper begin.

Oh, got my bling!! The final medal, the big as.s Rockstar medal, finally arrived yesterday. The neck ribbons on these suckers aren't all that long, so I don't know if I can get them all on at once (either myself or some hot little bimbo model), so I'll do some brainstorming on getting some pics.

 

[El Floppo]

20mi today (ok, ~19.7ish) in 3:14ish. I forgot my Garmin, and had to rely on my running partner for a time estimate, and another runner for the distance (both of which assume they started at the same time and place as me). Under 10:00 pace is cool, but I don't know if I could have kept it going for another 6miles. I was running out of gas over the last couple miles. Let the taper begin.Oh, got my bling!! The final medal, the big as.s Rockstar medal, finally arrived yesterday. The neck ribbons on these suckers aren't all that long, so I don't know if I can get them all on at once (either myself or some hot little bimbo model), so I'll do some brainstorming on getting some pics.

Pin them all on a shirt like Gen Patton and then slap the next person in here who (probably will be me).Congrats again on completing the Rockstar, RS- really amazing, inspiring, insane achievement

 

[Rock Lonemilk]

NYC Tri is coming up fast in July... now is the time for me to get my enlarged rump back in the saddle and pool, or I'm going to need to race it in disguise.

It's time I'm up about 4 lbs. since Thanksgiving, and hope to maintain where I'm at through Christmas/New Year's, then lose 4 prior to running Austin in the middle of February. Then one more before riding in the MS150 in April

My current weight = 169

Weight Goal for 1/2/08 = 169

Goal for 2/17/08 (next race) = 165

Goal for 4/12/08 (MS150) = 164

I challenge others to post their weight and goals here, to try to keep us from plumping up (or getting puffy as my 2 yr. old calls it) over the Holidays.

(low fat, no butter)

I'M INMy current weight = 192 (Height = 5'10"; age 40.03)

Weight goal for 1/6/08 = 190

Goal for 3/16/08 = 180

Goal for 5/25/08 (Madison Marathon) = 173 (This would give me a BMI of 24.9, which is at the very top "normal")

The lowest I've been is 183 this past February, and I felt great. I'm not even sure if 173 is realistic, but I really want to give it a try, because running with 20 less pounds on my frame HAS to be easier, and has to make me faster.

 

[2Young2BBald]

I use an earband down around my neck that I can pull up over my chin, mouth or up to my nose if it is real cold. It can be spun around as it gets damp or icy from breathing. From skiing I have an old neoprene mouth and nose cover. I can't waer it, but my wife has. She had childhood asthma and this appears to help her.

this is pretty ingenious

I've been called a thinking mans runner. No, wait, I've been called anal and accused of over thinking things, never mind.

 

[Darrinll40]

Tonights run made me appreciate having the Garmin 305. I just took off from home and ran at a comfortable pace, turned around after a couple of miles and returned home. 4.13 miles and I didn't even have to map it out. This was the last run before Sunday. I have been planning this run for about 8 months and I can't believe that the time is finally getting here.

1:56:29, thats my guess, any takers?Meant to type I'm betting "time"

The race is done and I was happy with the results. I finished in 1:56:45 (Official) gun time. It will be close to 2Y2B's guess for chip time. I was 1:26 or so at ten miles and I felt like I was dying in the last 3 miles. 9:13 for mile 11, 9:33 for 12, and 9:44 for 13. I was in the 8's for every mile up to ten, 9 and 10 were at 8:55. When they post the results I will set up a link. I can tell you that when I was finished the first thing out of my mouth was, I will never do this distance again, but I changed my mind a few minutes later. IU still plan on doing the half in 3 weeks. Now that I have done it once I have some training questions, but that will be for later, I am going to watch some football now. Thanks fo the good lucks, I needed all of them at the end.ETA: Steve did his in 1:55:09. He beat me again :( .

 

[2Young2BBald]

Tonights run made me appreciate having the Garmin 305. I just took off from home and ran at a comfortable pace, turned around after a couple of miles and returned home. 4.13 miles and I didn't even have to map it out. This was the last run before Sunday. I have been planning this run for about 8 months and I can't believe that the time is finally getting here.

1:56:29, thats my guess, any takers?Meant to type I'm betting "time"

The race is done and I was happy with the results. I finished in 1:56:46 (I think) gun time. It will be close to 2Y2B's guess for chip time. I was 1:26 or so at ten miles and I felt like I was dying in the last 3 miles. 9:13 for mile 11, 9:33 for 12, and 9:44 for 13. I was in the 8's for every mile up to ten, 9 and 10 were at 8:55. When they post the results I will set up a link. I can tell you that when I was finished the first thing out of my mouth was, I will never do this distance again, but I changed my mind a few minutes later. IU still plan on doing the half in 3 weeks. Now that I have done it once I have some training questions, but that will be for later, I am going to watch some football now. Thanks fo the good lucks, I needed all of them at the end.ETA: Steve did his in 1:55:09. He beat me again .

NICE WORK D!!! You too, Steve!!!!Hopefully they'll have tons of photos for you to look back and have better finish line memories than I am never doing this again. I'll double down my bet that you look at the folks that finished with you and find yourself thinking look at al these really fit people around me. Man you have done some amazing things this year.

 

[Rock Lonemilk]

I can tell you that when I was finished the first thing out of my mouth was, I will never do this distance again, but I changed my mind a few minutes later.

I said the same thing after my first half about 7 months ago, and yesterday I signed up for my first full marathon in May.

 

[tri-man 47]

Darrin, Steve ...great job!!! I'm pleased for, and proud of, you guys.

Darrin, you finished under 2:00, so no grousing now! lol

 

[Darrinll40]

Darrin, Steve ...great job!!! I'm pleased for, and proud of, you guys.

Darrin, you finished under 2:00, so no grousing now! lol

Official results have been posted though the chip times are messed up. Either that or my chip time was :01.44th of 104 in age group and 376th of 1300 overall with a pace of 8:55. Maybe they will get the chip time fixed sometime.

Here is the Marathon results. It was rather slow after they advertised it has a fast track.

Now I am going to enjoy a Yuengling or six and watch more football.

 

[2Young2BBald]

I ended up picking up the Merrell trail running shoes this week because I am already sick of the treadmill and wanted to try snow running, at least one day a week (and do some trail running next summer). So, after snow blowing & shoveling out from this areas worst snow in almost 10 years, I thought, what better conditions to field-test these hoofs.

The conditions were miserable, with 30 mph winds, drifting snow and a bizarre mix of semi plowed streets and sidewalks. It was a blast. I ran 4+ miles averaging just under 10 minute miles. About 1/3 of the run was high stepping through 9” or so of snow. The shoes worked great and I don’t recall slipping once. My feet were never cold and only a little damp. I was a much tougher workout than just running, for sure and my abs are sore from picking up my feet through the snow (and, I am guessing from the core work I have been doing).

I figured I’d be the only runner crazy enough to be out there today, but ended up seeing another out there.

 

[Darrinll40]

I have put a year into running and today was the worst I have ever felt directly after a race. As soon as I crossed the finish I swerved over to the grass and laid down for a good 3 or 4 minutes before I could bring myself toI get back up. I don't want to feel like that again, so as I am not going to stop running, I have to just make it easier.

My Garmin 305 had me at 13.21 but that may just have been because I did not run the best line throughout the course. I started the Garmin right at the start mat.

Mile 1 - 8:15.11

Mile 2 - 8:23.01

Mile 3 - 8:28.57

Mile 4 - 8:34.65

Mile 5 - 8:36.50

Mile 6 - 8:34.72

Mile 7 - 8:43.38

Mile 8 - 8:48.13

Mile 9 - 8:55.71

Mile 10 - 8:56.96

Mile 11 - 9:13.19

Mile 12 - 9:33.63

Mile 13 - 9:44.18

Mile 13.21 - 1:58.05 (according to Garmin)

I purposely slowed down after the first mile to try and stay at around 8:30 miles and I did a good job until I got to mile 9. And in my defense it was fairly humid and once again much warmer than I thought it would be. I know, . As I posted earlier I am thrilled that I broke two hours, but I want to do better. :greedy:

As you can see I died when I got to the last 3 miles. At one point around mile 11 while going up a very small hill and I looked at the Garmin and it read 11.05 m/m, I was able to pick it up a bit after that. When looking back my biggest problem after mile 10 was my legs. I was breathing fine and everything else was ok, but I could really feel my legs starting to go, especially my quads. I have not done a lot of work on my legs in a gym because I never had a problem before this race. I need to know if you guys have any useful ideas to help me with this little problem. I know it won't help a lot before the next half on Jan 6, but it may help me with my overall running ability. I do have a bike, but when I pedal hard and fast my knees start to ache a bit, so I would like to avoid that if possible. I do have access to a small gym with some weight machines.

 

[El Floppo]

I have put a year into running and today was the worst I have ever felt directly after a race. As soon as I crossed the finish I swerved over to the grass and laid down for a good 3 or 4 minutes before I could bring myself toI get back up. I don't want to feel like that again, so as I am not going to stop running, I have to just make it easier. My Garmin 305 had me at 13.21 but that may just have been because I did not run the best line throughout the course. I started the Garmin right at the start mat.Mile 1 - 8:15.11Mile 2 - 8:23.01Mile 3 - 8:28.57Mile 4 - 8:34.65Mile 5 - 8:36.50Mile 6 - 8:34.72Mile 7 - 8:43.38Mile 8 - 8:48.13Mile 9 - 8:55.71Mile 10 - 8:56.96Mile 11 - 9:13.19Mile 12 - 9:33.63Mile 13 - 9:44.18Mile 13.21 - 1:58.05 (according to Garmin)I purposely slowed down after the first mile to try and stay at around 8:30 miles and I did a good job until I got to mile 9. And in my defense it was fairly humid and once again much warmer than I thought it would be. I know, . As I posted earlier I am thrilled that I broke two hours, but I want to do better. :greedy: As you can see I died when I got to the last 3 miles. At one point around mile 11 while going up a very small hill and I looked at the Garmin and it read 11.05 m/m, I was able to pick it up a bit after that. When looking back my biggest problem after mile 10 was my legs. I was breathing fine and everything else was ok, but I could really feel my legs starting to go, especially my quads. I have not done a lot of work on my legs in a gym because I never had a problem before this race. I need to know if you guys have any useful ideas to help me with this little problem. I know it won't help a lot before the next half on Jan 6, but it may help me with my overall running ability. I do have a bike, but when I pedal hard and fast my knees start to ache a bit, so I would like to avoid that if possible. I do have access to a small gym with some weight machines.

Nice work, Darrin, and congrats on a nice time for your... first 1/2? I forget, you've been running so much lately.In before the :lunges: and :squats: recommendations (both good ones for building your quads... do some out and backs that I recommended months ago, and throw in some reps of each at each back, before your next out. Makes getting back to your turnaround spot a bunch harder AND keeps you working on your pace)And it sounds like your 1/2 experience mirrored my full- the last 10k hurt, and I swore never again at the finish (at least never NYC again, unless I can get magically get back to my pre-IM fitness level where I'd be in gruecd-zone, and probably avoid the worst of the crowds and zig-zagging that killed me).

 

[Darrinll40]

As you can see I died when I got to the last 3 miles. At one point around mile 11 while going up a very small hill and I looked at the Garmin and it read 11.05 m/m, I was able to pick it up a bit after that. When looking back my biggest problem after mile 10 was my legs. I was breathing fine and everything else was ok, but I could really feel my legs starting to go, especially my quads. I have not done a lot of work on my legs in a gym because I never had a problem before this race. I need to know if you guys have any useful ideas to help me with this little problem. I know it won't help a lot before the next half on Jan 6, but it may help me with my overall running ability. I do have a bike, but when I pedal hard and fast my knees start to ache a bit, so I would like to avoid that if possible. I do have access to a small gym with some weight machines.

Nice work, Darrin, and congrats on a nice time for your... first 1/2? I forget, you've been running so much lately.In before the :lunges: and :squats: recommendations (both good ones for building your quads... do some out and backs that I recommended months ago, and throw in some reps of each at each back, before your next out. Makes getting back to your turnaround spot a bunch harder AND keeps you working on your pace)And it sounds like your 1/2 experience mirrored my full- the last 10k hurt, and I swore never again at the finish (at least never NYC again, unless I can get magically get back to my pre-IM fitness level where I'd be in gruecd-zone, and probably avoid the worst of the crowds and zig-zagging that killed me).

I checked your posts back to early October and I can't find the out and back post. So you suggest running easy out and then doing reps back, and then going back out again?How long should the outs be, a mile? Thanks for any help, I really want to improve my running. Yea, it was my first half. It was hard, but a lot of fun. But then nothing worth accomplishing should come easily.

 

[DolphinsPhan]

Nice work Darrin. Sub 2 hour 1/2 is awesome!!! You've had a great year...

 

[El Floppo]

As you can see I died when I got to the last 3 miles. At one point around mile 11 while going up a very small hill and I looked at the Garmin and it read 11.05 m/m, I was able to pick it up a bit after that. When looking back my biggest problem after mile 10 was my legs. I was breathing fine and everything else was ok, but I could really feel my legs starting to go, especially my quads. I have not done a lot of work on my legs in a gym because I never had a problem before this race. I need to know if you guys have any useful ideas to help me with this little problem. I know it won't help a lot before the next half on Jan 6, but it may help me with my overall running ability. I do have a bike, but when I pedal hard and fast my knees start to ache a bit, so I would like to avoid that if possible. I do have access to a small gym with some weight machines.

Nice work, Darrin, and congrats on a nice time for your... first 1/2? I forget, you've been running so much lately.In before the :lunges: and :squats: recommendations (both good ones for building your quads... do some out and backs that I recommended months ago, and throw in some reps of each at each back, before your next out. Makes getting back to your turnaround spot a bunch harder AND keeps you working on your pace)And it sounds like your 1/2 experience mirrored my full- the last 10k hurt, and I swore never again at the finish (at least never NYC again, unless I can get magically get back to my pre-IM fitness level where I'd be in gruecd-zone, and probably avoid the worst of the crowds and zig-zagging that killed me).

I checked your posts back to early October and I can't find the out and back post. So you suggest running easy out and then doing reps back, and then going back out again?How long should the outs be, a mile? Thanks for any help, I really want to improve my running. Yea, it was my first half. It was hard, but a lot of fun. But then nothing worth accomplishing should come easily.

Out and Back...Have a starting point and run out from it for a predetermined time (not distance). Make note of where you are when the time runs out, turn around and get back to where you started in the same amount of time without accelerating/slowing.Normally, you'd just turn around again and go past the first turnaround point in the same time (agian, noting where you turn around). There should be at least 3 sets of these, so time it accordingly (want to run 60mins? 10min out/ 10min back x 3, etc... as needed). This helps you maintain an even pace within each out/back AND forces you to pay attention to your overall pacing, ie: not going out too fast.When you add lunges and squats inbetween each set, you do all that on extra-loaded legs... bonus. Hope this is all clear- I love this workout.

 

[gruecd]

Darrin and Steve, way to go, and great job! Like EF said, with all the miles you've been running lately, I can hardly believe that this was your first half marathon. Breaking two hours is fantastic! One quick thought....is it possible that you've been over-training?? Like I said before, I BQ'd at the Green Bay Marathon despite the fact that I'd been training for the half marathon up until about five weeks prior to the actual event. I did way fewer long runs than I would've normally done, but I was running on fresher legs, and I think it really paid off. I only say this because I'm generally logging 30-35 mpw right now, and I'm pretty sure that you've been running more than me. Again, great job, but maybe that's why you had the tired legs?

Myself, did 12 miles on Saturday in cold, windy weather, and really didn't enjoy the snow pelting me in the face when I ran back home into the north wind. 2Young, I know exactly what you mean about running in the snow; it's a hell of a workout. I hate the people who are too lazy to shovel their sidewalks, because even a little bit of snow can turn a planned "easy" run into a tough one. Keep up the good work!

 

[El Floppo]

Darrin and Steve, way to go, and great job! Like EF said, with all the miles you've been running lately, I can hardly believe that this was your first half marathon. Breaking two hours is fantastic! One quick thought....is it possible that you've been over-training?? Like I said before, I BQ'd at the Green Bay Marathon despite the fact that I'd been training for the half marathon up until about five weeks prior to the actual event. I did way fewer long runs than I would've normally done, but I was running on fresher legs, and I think it really paid off. I only say this because I'm generally logging 30-35 mpw right now, and I'm pretty sure that you've been running more than me. Again, great job, but maybe that's why you had the tired legs?

Myself, did 12 miles on Saturday in cold, windy weather, and really didn't enjoy the snow pelting me in the face when I ran back home into the north wind. 2Young, I know exactly what you mean about running in the snow; it's a hell of a workout. I hate the people who are too lazy to shovel their sidewalks, because even a little bit of snow can turn a planned "easy" run into a tough one. Keep up the good work!

I haven't been following your specific schedule too closely, but I'd guess gruecd is on to something here.I had the benefit (well... I payed for it, so I guess it wasn't that much of a benefit) of having some amazing Tri-coaches for a few years who uniformly felt one of the most important aspects of training, especially for the longer events, was incorporating a recovery week into our schedule. We'd go 3 weeks hard, and then 1 week easy (same number of workouts in the recovery week, but miles, HR and effort kept to a minimum). Even though I still fell apart, without the recovery weeks I woul'dve been toast very early.

Another thought kinda raised by gruecd- did you taper?

 

[Darrinll40]

Darrin and Steve, way to go, and great job! Like EF said, with all the miles you've been running lately, I can hardly believe that this was your first half marathon. Breaking two hours is fantastic! One quick thought....is it possible that you've been over-training?? Like I said before, I BQ'd at the Green Bay Marathon despite the fact that I'd been training for the half marathon up until about five weeks prior to the actual event. I did way fewer long runs than I would've normally done, but I was running on fresher legs, and I think it really paid off. I only say this because I'm generally logging 30-35 mpw right now, and I'm pretty sure that you've been running more than me. Again, great job, but maybe that's why you had the tired legs?

Myself, did 12 miles on Saturday in cold, windy weather, and really didn't enjoy the snow pelting me in the face when I ran back home into the north wind. 2Young, I know exactly what you mean about running in the snow; it's a hell of a workout. I hate the people who are too lazy to shovel their sidewalks, because even a little bit of snow can turn a planned "easy" run into a tough one. Keep up the good work!

I haven't been following your specific schedule too closely, but I'd guess gruecd is on to something here.I had the benefit (well... I payed for it, so I guess it wasn't that much of a benefit) of having some amazing Tri-coaches for a few years who uniformly felt one of the most important aspects of training, especially for the longer events, was incorporating a recovery week into our schedule. We'd go 3 weeks hard, and then 1 week easy (same number of workouts in the recovery week, but miles, HR and effort kept to a minimum). Even though I still fell apart, without the recovery weeks I woul'dve been toast very early.

Another thought kinda raised by gruecd- did you taper?

I did run 16 miles on Tuesday, Wednesday, and Thursday, and Thursday was slow and easy. I used the same method that worked well before the ten mile race. But it was my first one so I will learn from it. I am not going to run this week until tomorrow afternoon, and I am going to run my regular schedule including 11 miles on Saturday. This time the week before the Jan 6 race I will run on Monday, Tuesday, and Wednesday, but with fewer miles and an easier pace. The three days rest should make my legs fresher than they were for yesterday's race. I will start doing the out and backs soon plus there are some workouts in the latest Runners World which I plan to try.

Thanks for the help so far.

 

[pigskinliquors]

Congrat's to both Darrin and Steve!! I also believe over-training might have caught up with you. Regardless, you just ran a sub 2:00 half

Furley and EF: I'm also a proud member of the snot-tossing society.

2Young: Genius suggestion on the Earbands!!

My update:

I ran a slow 12 this weekend, in 32 degrees (50 degrees cooler than last weekend's long run!). I ran the first 10 miles within 5 seconds of each other (8:57-9:02), ran the 11th mile at 8:20 (pace mile), then the 12th at 8:50. After my second mile, my HR reached 158, and it stayed under 160 for virtually the entire run (high of 163 which was during the pace mile). I've NEVER had a long run with such a low HR (my max HR is 204). I'm starting to really enjoy this running slow and steady thing. After my run I felt like I could have easily kept going, and my legs feel great today.

Next weekend I have to decide if I'll take an easy week, and only have one 20 mile run or if I run a 14'er. We are throwing our annual Christmas party on Saturday night, and am anticipating that I won't be too ecstatic to get out of bed early to run (Tri-Man, it is a church week). My two alternative schedules for my long run are:

14 or 8

16 or 14

8 or 16

18 or 8

20 or 18

12 (same regardless)

20 (same)

8 (same)

26.2

 

[culdeus]

I was breathing fine and everything else was ok, but I could really feel my legs starting to go, especially my quads. I have not done a lot of work on my legs in a gym because I never had a problem before this race. I need to know if you guys have any useful ideas to help me with this little problem. I know it won't help a lot before the next half on Jan 6, but it may help me with my overall running ability. I do have a bike, but when I pedal hard and fast my knees start to ache a bit, so I would like to avoid that if possible. I do have access to a small gym with some weight machines.

Lets break this out a bit:When it (knee pain) happens does it come and go?

_ Yes

_ No

Does it last past the ride more than 2 hours?

_ Yes

_ No

Does it mainly happen on hills?

_Yes

_No

What sort of bike are you riding?

_Mountain

_Road w/drop bars etc.

_Something else

Have you ever measured your inseam and had someone line your knees up with the pedal spindle?

_Yes

_No

Do you track your cycling cadence? Via computer or just by counting?

_yes

_no

You said you weigh in the 190s range, do you get out of the saddle for climbing?

_often

_sometimes

_never

 

[gruecd]

Furley and EF: I'm also a proud member of the snot-tossing society.

That's #######' gross. One of the girls in my running club also likes the snot rockets, and it almost makes me want to gag just thinking about it.

I've been running for several years now, and I'm not afraid to spit now and then, but never the farmer blow....

 

[Darrinll40]

I was breathing fine and everything else was ok, but I could really feel my legs starting to go, especially my quads. I have not done a lot of work on my legs in a gym because I never had a problem before this race. I need to know if you guys have any useful ideas to help me with this little problem. I know it won't help a lot before the next half on Jan 6, but it may help me with my overall running ability. I do have a bike, but when I pedal hard and fast my knees start to ache a bit, so I would like to avoid that if possible. I do have access to a small gym with some weight machines.

Lets break this out a bit:I will answer, but I probably will never ride for speed like some of you do. I just doesn't interest me.

When it (knee pain) happens does it come and go?

_x Yes

_ No

Does it last past the ride more than 2 hours?

_ Yes

_ No

x I haven;t ridden for more than two hours in years.

Does it mainly happen on hills?

_Yes

_xNo

What sort of bike are you riding?

_Mountain

_Road w/drop bars etc.

_xSomething else - hybrid

Have you ever measured your inseam and had someone line your knees up with the pedal spindle?

_Yes

_xNo

Do you track your cycling cadence? Via computer or just by counting?

_yes

_xno

You said you weigh in the 190s range, do you get out of the saddle for climbing?

_often

_sometimes

_xnever

 

[Darrinll40]

Today I had a moment.

I know that you all have heard about my weight loss and I only bring it up again to keep everything in context. So sorry in advance.

I was driving in my truck this morning to get new tires and I was thinking about how to make my running easier and better, when I had an emotional moment of realization. In just two years I went from 400+ pounds to running a half marathon in under two hours. The more I thought about that the more I realized that I should just enjoy my accomplishment for a while.

Not looking for congrats or attaboys here, I am just trying to keep everything in perspective for myself.

Thanks

1:56:30 was my chip time.

 

[Rock Lonemilk]

Here's some great snot rocket advice.

 

[pigskinliquors]

Here's some great snot rocket advice.

I shall try this method tomorrow morning.

 

[pigskinliquors]

Today I had a moment. I know that you all have heard about my weight loss and I only bring it up again to keep everything in context. So sorry in advance.I was driving in my truck this morning to get new tires and I was thinking about how to make my running easier and better, when I had an emotional moment of realization. In just two years I went from 400+ pounds to running a half marathon in under two hours. The more I thought about that the more I realized that I should just enjoy my accomplishment for a while. Not looking for congrats or attaboys here, I am just trying to keep everything in perspective for myself.Thanks1:56:30 was my chip time.

JUST AWESOME Darrin!!!!! Imagine how much better your gas mileage is now with that truck, as you are now carrying half the weight you were before!