Ran a 10k in June (6 Viewers)

[tri-man 47]

I get more sustenance from Accelerade, which I recommend for long work-outs.

Accelerade = Gatorade + protein, no?

Simplistically, yes. Accelerade has protein (4:1 carbrotein ratio), and that's a good thing. For those that aren't familiar with Accelerade, it's a little "soupier" than Gatorade, which has the basic consistency of water. A bit of an acquired taste, but I find it's better for long workouts.

 

[RoarinSonoran]

14hrs til the gun! I took a walk this morning while my daughter was in her gymnastics class. It's a new location for us, so I checked out the strip malls on each corner of the intersection. I think I covered about a mile or so. I wore my sweats, but just a tshirt on top to test the temps. Looks like I'll go with just shorts/shirt in the race. Not sure if the walk was the cause, but later on my upper quad (hip flexor?) started getting tight/aching. Ill be stretching/icing tonight to hopefully make it a non-factor.

Let's get it on!!

 

[meeka]

14hrs til the gun! I took a walk this morning while my daughter was in her gymnastics class. It's a new location for us, so I checked out the strip malls on each corner of the intersection. I think I covered about a mile or so. I wore my sweats, but just a tshirt on top to test the temps. Looks like I'll go with just shorts/shirt in the race. Not sure if the walk was the cause, but later on my upper quad (hip flexor?) started getting tight/aching. Ill be stretching/icing tonight to hopefully make it a non-factor.Let's get it on!!

Best of luck Roarin. Hope the leg is trouble free tomorrow.

 

[Rock Lonemilk]

Am I still running? Yes

Am I posting about it? No

20 weeks until my first full marathon. All is well.

 

[Darrinll40]

Am I still running? YesAm I posting about it? No20 weeks until my first full marathon. All is well.

Good luck in your training and keep it up.

 

[2Young2BBald]

***REMINDER***

Registration for the 2009 Disney events opent tomorrow at noon:

2009 REGISTRATION UPDATE:

Save the Date: Registration for the 2009 WALT DISNEY WORLD® Marathon Weekend opens January 14, 2008 at 12:00p.m. EST!

I know the purists hate this type of event with so many people there just for the medal, but I want to be one of them next year and will be signing my wife & I up for the 1/2 marathon tomorrow.

ETA, forgot the registration link: http://disneyworldsports.disney.go.com/dww...age2&bhcp=1

 

[Darrinll40]

This morning I completed my first long run since last Sundays race. I did 9.15 miles at a 9:46 pace. It turned out to be a nice easy run with no complications.

Sometimes it is amazing to me just how clear my mind becomes after I have run a couple of miles. Today I was thinking about everything I did wrong leading to and during the last race. I made three mistakes that probably led to the problems I experienced.

1. I had catfish for dinner the evening before the race. While catfish is not necessarily bad for me, it was the first time I had eaten it in over a year, and it could possibly have caused problems while doing something as extreme as running the next day.

2. After the catfish dinner I had a container of rice noodles . This is probably the stupidest thing I did, and probably contributed the most to the problems during the race.

3. I drank the water that the race provided. After the first water station I should have either stopped drinking the water, or at least drank a lot less.

Just three weeks prior to this race I ran a half marathon and did none of the things mentioned above and I had a successful and fun race. Live and learn I guess.

I know, I know,

 

[SteveUK]

This morning I completed my first long run since last Sundays race. I did 9.15 miles at a 9:46 pace. It turned out to be a nice easy run with no complications.

I did 10.3 at 9:39 pace. I guess if we had talked about it we could have gone together

Sometimes it is amazing to me just how clear my mind becomes after I have run a couple of miles. Today I was thinking about everything I did wrong leading to and during the last race. I made three mistakes that probably led to the problems I experienced.1. I had catfish for dinner the evening before the race. While catfish is not necessarily bad for me, it was the first time I had eaten it in over a year, and it could possibly have caused problems while doing something as extreme as running the next day.

Yeah probably don't want to eat something different the day before a long race. How was it fixed? Whatever you eat before a race it should be fixed simply and go easy on the hot spices.

2. After the catfish dinner I had a container of rice noodles . This is probably the stupidest thing I did, and probably contributed the most to the problems during the race.

If this is what I think it is, then yes, that was not very clever. You may well have been dehydrated.

3. I drank the water that the race provided. After the first water station I should have either stopped drinking the water, or at least drank a lot less. :X

A lot of runners were drinking the race provided water (including me) but I didn't see anyone else having stomach trouble

Just three weeks prior to this race I ran a half marathon and did none of the things mentioned above and I had a successful and fun race. Live and learn I guess.

Not every race is going to go perfectly. Now you know what not to do the day before your marathon

I know, I know,

 

[meeka]

14hrs til the gun! I took a walk this morning while my daughter was in her gymnastics class. It's a new location for us, so I checked out the strip malls on each corner of the intersection. I think I covered about a mile or so. I wore my sweats, but just a tshirt on top to test the temps. Looks like I'll go with just shorts/shirt in the race. Not sure if the walk was the cause, but later on my upper quad (hip flexor?) started getting tight/aching. Ill be stretching/icing tonight to hopefully make it a non-factor.Let's get it on!!

Just waiting for an update. Hope all went well.

 

[tri-man 47]

Yeah, Darrin, #1 and #2 were kind of, ah, dumb. New foods ...incl fish ...the night before a long race? Wooof. Pointing to the shirt makes sense, since you apparently were thinking with your stomach instead of your head! Live and learn.

 

[mr. furley]

anyone listen to anything other than music while jogging?

thinking of picking up a program to learn Spanish or some such. thinking that maybe i'll learn it by default if i just listen to it often enough.

 

[BassNBrew]

Update from yesterday's Polar Bear Metric Century

Temparuture - 61 degrees

Distance - 63 miles

Time - 3h 14m

Average mph - 19.4, max mph - 43.2

Approximately 600 enterants in this unchipped event. I did this ride last year in about 3h 45m and a route close to it in 2h 55m last fall. Right out of the gate I tried to hook on with a lead pack and every time we hit a hill I got spit out the back. It took above 10 miles to find a group I was comfortable with. I've been base training and my conditioning has gone to crap in addition to piling on the weight. My heart rate went to 174 by mile 3 and I was cooked. Between that and dropping a chain it wasn't a great start to the new year. Some interesting stats. My average mph at mile 20 was 18.9, at mile 40 it was 19.3, and at the finish 19.4. I actually did feel better and stronger as the ride progressed to the point that I dropped my group at about 50 and brought it home myself. Finished the ride without stopping. My lady friend rode this event so I went back out to find her and ride in with her. I think I got in 75-80 total miles yesterday.

I'm not going to dwell on the results. This was my first caffine free race and I won't make that mistake again. The extra 25-30 lbs will take care of themselves. I think I'm at the point that the "professional" training plan is going to get kicked to the curb soon.

 

[Darrinll40]

14hrs til the gun! I took a walk this morning while my daughter was in her gymnastics class. It's a new location for us, so I checked out the strip malls on each corner of the intersection. I think I covered about a mile or so. I wore my sweats, but just a tshirt on top to test the temps. Looks like I'll go with just shorts/shirt in the race. Not sure if the walk was the cause, but later on my upper quad (hip flexor?) started getting tight/aching. Ill be stretching/icing tonight to hopefully make it a non-factor.Let's get it on!!

 

[2Young2BBald]

Yeah, Darrin, #1 and #2 were kind of, ah, dumb. New foods ...incl fish ...the night before a long race? Wooof. Pointing to the shirt makes sense, since you apparently were thinking with your stomach instead of your head! Live and learn.

Maybe he was trying to invent mercury loading In all seriousness, I buckled over in pain when I read what he ate. Like anything else, trial and error has led me to a go to meal & drink the night before (plus I am way superstitious).

 

[Darrinll40]

Yeah, Darrin, #1 and #2 were kind of, ah, dumb. New foods ...incl fish ...the night before a long race? Wooof. Pointing to the shirt makes sense, since you apparently were thinking with your stomach instead of your head! Live and learn.

Maybe he was trying to invent mercury loading In all seriousness, I buckled over in pain when I read what he ate. Like anything else, trial and error has led me to a go to meal & drink the night before (plus I am way superstitious).

As I told my wife the other day, from now on the night before a race it is grilled chicken breast, potato, and vegetable.

 

[SFBayDuck]

My first "official" trail race is in the books, 16K this morning on Angel Island in San Francisco Bay. Great experience, but a lot tougher than I expected. First off was the fact that many of the trails were pretty narrow, on the edge of a cliff, and with roots, rocks, trees, etc. Just the "unevenness" of running on that taxed me more than I expected, but I handled that part of it pretty well. But I have a feeling the soreness factor tomorrow will be increased by the terrain.

The hills on the other hand.....that was tough. To see the elevation and grade from my Garmin, click here. The race consisted of two 8K loops. So I started off, went a couple hundred yards around a turn - and come right to stairs. It was really crowded, so everyone was walking slowly up them for the first 1/2 mile or so, in fact I had forgotten to turn off autostop on my Garmin and it stopped timing for about 3:00 because we were all moving so slowly climbing up the stairs. Finally cleared them, and things loosened up a little, but it just kept going up hill, the entire first mile was up. It evened out after that for the next 2.5 miles, with some up and some down, and I recovered a bit from the initial assault. It was then downhill back to the start for the next mile and half, that felt great (obviously). Once I cleared those initial stairs, I didn't have to walk at all for this loop.

So get back to the start and head off for loop 2 - and face the stairs again. This time, I didn't need a crowd to keep me walking, no way I could run up them. Even walking, my thighs were burning, and I started to have doubts over whether I could finish. Kept thinking about the fact that I had just done more hill work than in any previous run...and I was only halfway done with a run a mile longer than any I had ever done. And this was the very beginning of the Summit Loop, which just went up and up and up for over 2 miles, gaining 800 ft in elevation total in that stretch. I kept chugging, but I walked and jogged off and on the whole way up to the summit. Up there, I stopped for about 30 seconds, catching my breath and taking in the breathtaking panoramic view of the entire Bay, just beautiful. Then off I went, knowing it was, well, all downhill from there. Finished in a little over 1:51 so an average of right around 11:00 minute miles, not bad considering how slow the start was and how much I walked on the way up to the summit, and that my "normal" pace on a long run is around 10:00.

So what did I learn? Well, I obviously wasn't quite ready for this one, but I pretty much knew that going in, and just had the attitude of wanting to finish. They do this race 2 more times during the year, so I'll be able to actually see how I progress, assumin I can still walk tomorrow that is. I obviously need to do a lot more hill work, and keep pushing my endurance further. I need to strengthen my legs, anyone have any ideas on an exercise I can do here? Tri-man, anyone?

 

[mr. furley]

My first "official" trail race is in the books, 16K this morning on Angel Island in San Francisco Bay. Great experience, but a lot tougher than I expected. First off was the fact that many of the trails were pretty narrow, on the edge of a cliff, and with roots, rocks, trees, etc. Just the "unevenness" of running on that taxed me more than I expected, but I handled that part of it pretty well. But I have a feeling the soreness factor tomorrow will be increased by the terrain.

The hills on the other hand.....that was tough. To see the elevation and grade from my Garmin, click here. The race consisted of two 8K loops. So I started off, went a couple hundred yards around a turn - and come right to stairs. It was really crowded, so everyone was walking slowly up them for the first 1/2 mile or so, in fact I had forgotten to turn off autostop on my Garmin and it stopped timing for about 3:00 because we were all moving so slowly climbing up the stairs. Finally cleared them, and things loosened up a little, but it just kept going up hill, the entire first mile was up. It evened out after that for the next 2.5 miles, with some up and some down, and I recovered a bit from the initial assault. It was then downhill back to the start for the next mile and half, that felt great (obviously). Once I cleared those initial stairs, I didn't have to walk at all for this loop.

So get back to the start and head off for loop 2 - and face the stairs again. This time, I didn't need a crowd to keep me walking, no way I could run up them. Even walking, my thighs were burning, and I started to have doubts over whether I could finish. Kept thinking about the fact that I had just done more hill work than in any previous run...and I was only halfway done with a run a mile longer than any I had ever done. And this was the very beginning of the Summit Loop, which just went up and up and up for over 2 miles, gaining 800 ft in elevation total in that stretch. I kept chugging, but I walked and jogged off and on the whole way up to the summit. Up there, I stopped for about 30 seconds, catching my breath and taking in the breathtaking panoramic view of the entire Bay, just beautiful. Then off I went, knowing it was, well, all downhill from there. Finished in a little over 1:51 so an average of right around 11:00 minute miles, not bad considering how slow the start was and how much I walked on the way up to the summit, and that my "normal" pace on a long run is around 10:00.

So what did I learn? Well, I obviously wasn't quite ready for this one, but I pretty much knew that going in, and just had the attitude of wanting to finish. They do this race 2 more times during the year, so I'll be able to actually see how I progress, assumin I can still walk tomorrow that is. I obviously need to do a lot more hill work, and keep pushing my endurance further. I need to strengthen my legs, anyone have any ideas on an exercise I can do here? Tri-man, anyone?

omg

 

[SFBayDuck]

anyone listen to anything other than music while jogging?thinking of picking up a program to learn Spanish or some such. thinking that maybe i'll learn it by default if i just listen to it often enough.

I've been listening to podcasts instead of music for a month or so now. Usually ESPN Radio, ESPN College Football, ESPN NFL, etc. For training runs, time seems to go by even faster than with music.

omg :X

If my quads, hammies, calves, lower back, ankles, and knees could make faces, they'd look like that.

 

[mr. furley]

anyone listen to anything other than music while jogging?thinking of picking up a program to learn Spanish or some such. thinking that maybe i'll learn it by default if i just listen to it often enough.

I've been listening to podcasts instead of music for a month or so now. Usually ESPN Radio, ESPN College Football, ESPN NFL, etc. For training runs, time seems to go by even faster than with music.

i think i'm gonna do this. talk radio always passes time faster than music to me :X do you have a central location for podcasts? or do you just go to ESPN?

omg :X

If my quads, hammies, calves, lower back, ankles, and knees could make faces, they'd look like that.

man, i whine about a couple hundred feet of elevation change. your run looks insane. especially considering it was a trail run. i pray for your soul, friend

 

[SFBayDuck]

anyone listen to anything other than music while jogging?thinking of picking up a program to learn Spanish or some such. thinking that maybe i'll learn it by default if i just listen to it often enough.

I've been listening to podcasts instead of music for a month or so now. Usually ESPN Radio, ESPN College Football, ESPN NFL, etc. For training runs, time seems to go by even faster than with music.

i think i'm gonna do this. talk radio always passes time faster than music to me do you have a central location for podcasts? or do you just go to ESPN?

omg :IBTL:

If my quads, hammies, calves, lower back, ankles, and knees could make faces, they'd look like that.

man, i whine about a couple hundred feet of elevation change. your run looks insane. especially considering it was a trail run. i pray for your soul, friend

i just get the podcasts from iTunes, I subscribed to them all and they get downloaded automatically.As for my soul, it's the only part of me that feels good right now, real good as a matter of fact. So the exact opposite of how the rest of me feels. Tomorrow is going to suck.I think I'll ice my knees and back a bit tonight before bed, and will take my 3rd dose of Advil for the day for sure.

 

[culdeus]

anyone listen to anything other than music while jogging?thinking of picking up a program to learn Spanish or some such. thinking that maybe i'll learn it by default if i just listen to it often enough.

I've been listening to podcasts instead of music for a month or so now. Usually ESPN Radio, ESPN College Football, ESPN NFL, etc. For training runs, time seems to go by even faster than with music.

i think i'm gonna do this. talk radio always passes time faster than music to me do you have a central location for podcasts? or do you just go to ESPN?

omg

If my quads, hammies, calves, lower back, ankles, and knees could make faces, they'd look like that.

man, i whine about a couple hundred feet of elevation change. your run looks insane. especially considering it was a trail run. i pray for your soul, friend

I just use itunes because I'm too lazy to do anything else. I do the typical NPR stuff and Dan Carlin's stuff as well. The ESPN podcasts are actually pretty well puttogether except for their fantasy football one that just beats me.

 

[Darrinll40]

My first "official" trail race is in the books, 16K this morning on Angel Island in San Francisco Bay. Great experience, but a lot tougher than I expected. First off was the fact that many of the trails were pretty narrow, on the edge of a cliff, and with roots, rocks, trees, etc. Just the "unevenness" of running on that taxed me more than I expected, but I handled that part of it pretty well. But I have a feeling the soreness factor tomorrow will be increased by the terrain.

The hills on the other hand.....that was tough. To see the elevation and grade from my Garmin, click here. The race consisted of two 8K loops. So I started off, went a couple hundred yards around a turn - and come right to stairs. It was really crowded, so everyone was walking slowly up them for the first 1/2 mile or so, in fact I had forgotten to turn off autostop on my Garmin and it stopped timing for about 3:00 because we were all moving so slowly climbing up the stairs. Finally cleared them, and things loosened up a little, but it just kept going up hill, the entire first mile was up. It evened out after that for the next 2.5 miles, with some up and some down, and I recovered a bit from the initial assault. It was then downhill back to the start for the next mile and half, that felt great (obviously). Once I cleared those initial stairs, I didn't have to walk at all for this loop.

So get back to the start and head off for loop 2 - and face the stairs again. This time, I didn't need a crowd to keep me walking, no way I could run up them. Even walking, my thighs were burning, and I started to have doubts over whether I could finish. Kept thinking about the fact that I had just done more hill work than in any previous run...and I was only halfway done with a run a mile longer than any I had ever done. And this was the very beginning of the Summit Loop, which just went up and up and up for over 2 miles, gaining 800 ft in elevation total in that stretch. I kept chugging, but I walked and jogged off and on the whole way up to the summit. Up there, I stopped for about 30 seconds, catching my breath and taking in the breathtaking panoramic view of the entire Bay, just beautiful. Then off I went, knowing it was, well, all downhill from there. Finished in a little over 1:51 so an average of right around 11:00 minute miles, not bad considering how slow the start was and how much I walked on the way up to the summit, and that my "normal" pace on a long run is around 10:00.

So what did I learn? Well, I obviously wasn't quite ready for this one, but I pretty much knew that going in, and just had the attitude of wanting to finish. They do this race 2 more times during the year, so I'll be able to actually see how I progress, assuming I can still walk tomorrow that is. I obviously need to do a lot more hill work, and keep pushing my endurance further. I need to strengthen my legs, anyone have any ideas on an exercise I can do here? Tri-man, anyone?

Sounds like you did a great job with unexpected problems. Who the hell puts stairs on a run? Now that you know what you are in for I expect the next time you do this you will be significantly faster.

I need to strengthen my legs, anyone have any ideas on an exercise I can do here? Tri-man, anyone?

Ummm..... lunges anyone?

 

[Darrinll40]

Speaking of workouts. Running Planet sent me one in an email. They claim that it is a core workout, so I am going to add it to my crunches in the evening. It seems to be low impact.

Workout link

I was up at 4:30 this morning, out the door before 5, and ran about 4.5 miles at a 9:40ish pace. It was an experiment to see how my body would react to training in the morning and then working all day. If everything goes well I will be running every morning during the summer.

 

[tri-man 47]

Annnnd, the season's off and running ..and biking ..

BnB, great ride to start off the season! You're right, the extra pounds will drop away as you start to gear up (pun intended).

Duck, wow, interesting run. For the legs, I'll continue to push lunges and squats (got some dumbells? Hold them at your side while squatting). Both of these take you deep into the bend so it really works the legs on up through the butt. Do some serious reps and you'll :finger: me, sure, but they'll let you know that more work needs to be done!

Darrin, what I like with that workout you posted is that it should help the lower back to balance the numerous exercises that work the abs in the front. Another one is to lie on the floor and extend arms and legs - the 'Superman' pose. Also, to work the obliques on the sides, take a stance similar to those pictures, but resting sideways on one forearm (so only your feet and forearm touching the ground). Put your free, upper hand by your neck, then twist and touch the upper elbow to the ground. Do a number of reps, and you might be :finger:ing me as well. This is one of the few oblique-specific routines that I've encountered.

RoarinS - Just 'bout 4 1/2, right? :researchnotstalking:

 

[culdeus]

ack, there you go on lunges again.

Treat your knees with the respect they deserve and have earned. Your 80 year old self will thank you for it.

 

[pigskinliquors]

Happy to report that my LASIK went flawlessly. Went back this morning for my post-op exam, and I was already 20/20 from far away and 20/15 up close. I took the day off work, so I went out for a 5-mile run this afternoon at a brisk 7:35 average pace. I would HIGHLY recommend this to anyone considering it.

Wonderful news!!! Welcome to the club.

I did this the old school way (or the Tri-Man Waytm)and got radial keratotomy back in 1995. This was pre-lasers = I went under the knife! Still one of the smartest things I've ever done

 

[RoarinSonoran]

And thus my 2007 season has come to a close!

Well, that was a weird one. The weather turned out to be a non-factor. Late in the race, the breeze went away for a moment and I could feel the heat, but other than that, it was a great day to run. I should be an ad exec for the race: "PF Chang's Rock'n'Roll Marathon -- Now 50% Warmer!!" lol There's a time/temp sign at around 3mi. A year ago, it read 30degrees as I ran past. Yesterday, 46. Another sign at around 8mi read 48degrees, it was also 30 a year ago. lol The weird part came in how I ran the race.

First off, I set a freakin' PR for the Half! I had re-set my watch so that the pace alarm would go off if I went below 9:00 (normally was set for 8:30). So, I was running fairly consistent 9:0x-9:15ish miles. I crossed the timer at 13.1 in 2:01:48, a PR by about 30seconds. I was in the zone, running comfortably, it didn't feel like I was running too fast. I suppose due to being in the zone, the miles seemed to fly past. In last year's races, sometimes it seemed like "oh man, where is that next mile marker!!", but yesterday, it was "wow, I ran another mile already?!".

My celebration was short-lived. It was all down the tubes from then on. I had an energy crash after 14, and then got somewhat sick to my stomach. It was weird, it was almost like I was clenching my stomach muscles. It felt like I had a full stomach as well, so I laid off the water/Accelerade over the last 5-6(more?) miles. If I didn't know better, one might think I was on my period, but that couldn't be... I still managed to get to mile 20 in 3:16, which was just 2mins slower than my 20mi run a few weeks ago. Alas, my energy continued to slip away, and I pretty much walked most of the final 1/2mile as my Marathon PR slipped away as well.

I finished in 4:32:29 (3mins off PR), barely able to muster a jog to the finish. On top of that, my inner thighs started spasming in the final 30yds, doing some sort of sadistic "Oh we're gonna cramp and it'll hurt SOOOOO BAD!!!! We might even make you fall down 10ft short of the finish line!!! " dance. Then of course, in the post-finish area, they had all kinds of food for the runners -- green bananas, dry cookies and crackers. Ick. Oh wait, popsicles!! That should do the trick to get something into me. That went down ok, but then I took a swig of Accelerade and nearly puked. It was the same flavor as on the course, Peach Mango. While I can handle it under normal circumstances, I feel it's too sticky/syrupy to use in a race. So, that might have been the source of my stomach problems. I snagged a Gatorade at the TNT tent, and that went down better. After I got home and stretched out on the floor, things started going back to normal (blood is directed away from your innards and to your legs during these long runs, if you didn't know), and the way things were gurgling, it was as if my breakfast, water, Accelerade, and gels were all clogged in my small intestine, and were finally allowed to move on. It still took me a few more hours before I had the desire to eat (Dole Fruit and Yogurt cups to start, another finish area handout, yummy!). After that stayed down, I had a regular dinner of some spaghetti.

All in all, an ok race. I'm disappointed in my finish, but I'm thrilled over the Half PR. I almost was able to PR in both the Half and Full, and still had the Full PR in reach at mile 25. All I needed to do was post an ~11:00 over the final 1.2mi, but it wasn't to be this day. One of these days, I'll put two of those Halfs together, and have an AMAZING Marathon. As with the weather, my pre-race concerns over my groin/hip flexor/whatever proved to be a non-factor. In fact, everything BUT that muscle was bothering me. lol It was as if the run loosened it up. My left calf was all knotted up, and threatened to cramp at any moment. The toes of my right foot threatened to cramp as well (they've been doing that in the last several runs). My right foot as a whole hurt, probably due to running on year-old orthotics (ie, the padding is compressed). I have a new set waiting for me, but didn't order them soon enough to break in prior to race day. Today, my thighs are achey and my calf is still knotted, but otherwise no worse for wear.

As for the future, San Antonio in November, and Goofy's Challenge in January are the "for sure"s. I'd still like to run another in June, but that'll depend on our moving plans. For now, I'm taking my usual post-race month off, if not longer, and then we'll get it back in gear.

 

[pigskinliquors]

Training Update:

I completed my 18 miler this weekend, and did my best to add hills to it (please remember I'm in College Station, TX).

-The temp went from 38 to 51 during the run.

-I had 4 miles with at least a 25 foot elevation increase, with the largest being 54 ft.

-All 18 miles were run between 8:52 and 8:59, with the largest hill (54 footer) being mile mile 11 which I pushed my way up in 8:57.

-My legs (especially calves) were extremely sore and tired coming in, but my lungs felt great.

-My heart rate held fairly steady, though it was increasing during the last 4 miles even though they were very flat.

Post race, I had a protein shake, and Mrs. Liquors gave me an hour and a half sports massage (her new specialty ). I didn't take an ice bath last night as she did a great job moving the lactic acid out of my legs. I feel a little sore this morning, but much better than I did last week at this time.

For Austin, I have the following elevation increases:

miles 1-3: 169 ft.

10-13: 160 ft.

15-16: 61 ft.

18: 51 ft.

The good news is that miles 19 through 25 are all fairly flat or downhill, I'm just afraid of getting my HR too high early. At least the first 3 miles are a gentle slow ascent. miles 10-13 include multiple steep hills with some ascents. I'll be doing my lunges and light lifting (legs) tonight, and will incorporate a more hill specific workout next weekend.

edited to add RS!! It sounds like you worked your way through a hard one! Congrat's on the PR!!

 

[RoarinSonoran]

***REMINDER***

Registration for the 2009 Disney events opent tomorrow at noon:

2009 REGISTRATION UPDATE:

Save the Date: Registration for the 2009 WALT DISNEY WORLD® Marathon Weekend opens January 14, 2008 at 12:00p.m. EST!

I know the purists hate this type of event with so many people there just for the medal, but I want to be one of them next year and will be signing my wife & I up for the 1/2 marathon tomorrow.

ETA, forgot the registration link: http://disneyworldsports.disney.go.com/dww...age2&bhcp=1

Registration is now open. Goofy's Challenge = $235! :stroke: I would hope I'd get to spend the night with Cinderella for that chunk of change!

 

[RoarinSonoran]

I completed my 18 miler this weekend, and did my best to add hills to it (please remember I'm in College Station, TX).

If you're not finding enough hills, maybe run some stadiums? Sure, it won't be the same, but it should help strengthen the legs in a similar movement.

 

[pigskinliquors]

I completed my 18 miler this weekend, and did my best to add hills to it (please remember I'm in College Station, TX).

If you're not finding enough hills, maybe run some stadiums? Sure, it won't be the same, but it should help strengthen the legs in a similar movement.

Stadiums! We have lots of stadiums! Are middle-schools here have substantial stadiums (I'm surprised the grade schools don't!). Great suggestion, though I'm not sure I want to risk that much of a change in running this late in the game. I feel like I'm teetering on another calf injury, and don't want anything to push me over the edge. Anyone want to tell me I should/shouldn't do it (countdown to Tri-man telling me to...)?

 

[Darrinll40]

***REMINDER***

Registration for the 2009 Disney events opent tomorrow at noon:

2009 REGISTRATION UPDATE:

Save the Date: Registration for the 2009 WALT DISNEY WORLD® Marathon Weekend opens January 14, 2008 at 12:00p.m. EST!

I know the purists hate this type of event with so many people there just for the medal, but I want to be one of them next year and will be signing my wife & I up for the 1/2 marathon tomorrow.

ETA, forgot the registration link: http://disneyworldsports.disney.go.com/dww...age2&bhcp=1

Registration is now open. Goofy's Challenge = $235! :stroke: I would hope I'd get to spend the night with Cinderella for that chunk of change!

RS - Great race. Congrats on the 1/2 PR. From now on I think that I will just email you details about my race experience and then you can write it up for me. You tell a story so much better than I do. I am sorry to say that I probably will not be participating at Disney in 2009. 100 bucks is to much money to spend on a race in which I have no shot to win, place, or show. In contrast, the half I completed in Jacksonville cost me 119 dollars and it included the hotel room for two. I am planning to run that one again next December.

 

[tri-man 47]

ack, there you go on lunges again.

Treat your knees with the respect they deserve and have earned. Your 80 year old self will thank you for it.

butt, butt ...http://www.acefitness.org/media/media_display.aspx?NewsID=75



RoarinS - glad you were able to hang in there and finish the marathon ...always a significant accomplishment.

liquors - listen to your body. Don't force the extra "hill" training if it doesn't feel right.

I'd do it, but that doesn't mean you have to. (says the old guy with sore feet)

 

[culdeus]

ack, there you go on lunges again.

Treat your knees with the respect they deserve and have earned. Your 80 year old self will thank you for it.

butt, butt ...http://www.acefitness.org/media/media_display.aspx?NewsID=75

I'm arguing the means, not the end.

 

[culdeus]

I completed my 18 miler this weekend, and did my best to add hills to it (please remember I'm in College Station, TX).

If you're not finding enough hills, maybe run some stadiums? Sure, it won't be the same, but it should help strengthen the legs in a similar movement.

Stadiums! We have lots of stadiums! Are middle-schools here have substantial stadiums (I'm surprised the grade schools don't!). Great suggestion, though I'm not sure I want to risk that much of a change in running this late in the game. I feel like I'm teetering on another calf injury, and don't want anything to push me over the edge. Anyone want to tell me I should/shouldn't do it (countdown to Tri-man telling me to...)?

run the ramps at kyle. They are usually open. 10 of those in repeat was one of my workouts BITD.

 

[pigskinliquors]

I completed my 18 miler this weekend, and did my best to add hills to it (please remember I'm in College Station, TX).

If you're not finding enough hills, maybe run some stadiums? Sure, it won't be the same, but it should help strengthen the legs in a similar movement.

Stadiums! We have lots of stadiums! Are middle-schools here have substantial stadiums (I'm surprised the grade schools don't!). Great suggestion, though I'm not sure I want to risk that much of a change in running this late in the game. I feel like I'm teetering on another calf injury, and don't want anything to push me over the edge. Anyone want to tell me I should/shouldn't do it (countdown to Tri-man telling me to...)?

run the ramps at kyle. They are usually open. 10 of those in repeat was one of my workouts BITD.

That was my first thought when RS posted the suggestion. IF my legs feel this good next week, I'll substitute my speed workout for the ramps. FWIW: my quest for hills to run on, has led me to some new cycling courses!

 

[culdeus]

I completed my 18 miler this weekend, and did my best to add hills to it (please remember I'm in College Station, TX).

If you're not finding enough hills, maybe run some stadiums? Sure, it won't be the same, but it should help strengthen the legs in a similar movement.

Stadiums! We have lots of stadiums! Are middle-schools here have substantial stadiums (I'm surprised the grade schools don't!). Great suggestion, though I'm not sure I want to risk that much of a change in running this late in the game. I feel like I'm teetering on another calf injury, and don't want anything to push me over the edge. Anyone want to tell me I should/shouldn't do it (countdown to Tri-man telling me to...)?

run the ramps at kyle. They are usually open. 10 of those in repeat was one of my workouts BITD.

That was my first thought when RS posted the suggestion. IF my legs feel this good next week, I'll substitute my speed workout for the ramps. FWIW: my quest for hills to run on, has led me to some new cycling courses!

ping dave, don't be shy he'll help you.

 

[SteveUK]

Speaking of workouts. Running Planet sent me one in an email. They claim that it is a core workout, so I am going to add it to my crunches in the evening. It seems to be low impact.

Workout link

I was up at 4:30 this morning, out the door before 5, and ran about 4.5 miles at a 9:40ish pace. It was an experiment to see how my body would react to training in the morning and then working sleeping all day. If everything goes well I will be running every morning during the summer.

Fixed

 

[Darrinll40]

Speaking of workouts. Running Planet sent me one in an email. They claim that it is a core workout, so I am going to add it to my crunches in the evening. It seems to be low impact.

Workout link

I was up at 4:30 this morning, out the door before 5, and ran about 4.5 miles at a 9:40ish pace. It was an experiment to see how my body would react to training in the morning and then working sleeping all day. If everything goes well I will be running every morning during the summer.

Fixed

Hey, I stayed awake all day. I even went to class.

 

[Darrinll40]

Darrin, what I like with that workout you posted is that it should help the lower back to balance the numerous exercises that work the abs in the front. Another one is to lie on the floor and extend arms and legs - the 'Superman' pose. Also, to work the obliques on the sides, take a stance similar to those pictures, but resting sideways on one forearm (so only your feet and forearm touching the ground). Put your free, upper hand by your neck, then twist and touch the upper elbow to the ground. Do a number of reps, and you might be :finger:ing me as well. This is one of the few oblique-specific routines that I've encountered.

I did this for the first time tonight and I could barely hold the position for 10 seconds, let alone 30. I guess I have something to work on.

 

[2Young2BBald]

***REMINDER***

Registration for the 2009 Disney events opent tomorrow at noon:

2009 REGISTRATION UPDATE:

Save the Date: Registration for the 2009 WALT DISNEY WORLD® Marathon Weekend opens January 14, 2008 at 12:00p.m. EST!

I know the purists hate this type of event with so many people there just for the medal, but I want to be one of them next year and will be signing my wife & I up for the 1/2 marathon tomorrow.

ETA, forgot the registration link: http://disneyworldsports.disney.go.com/dww...age2&bhcp=1

Registration is now open. :whoosh: Goofy's Challenge = $235! :stroke: I would hope I'd get to spend the night with Cinderella for that chunk of change!

RS - Great race. Congrats on the 1/2 PR. From now on I think that I will just email you details about my race experience and then you can write it up for me. You tell a story so much better than I do. I am sorry to say that I probably will not be participating at Disney in 2009. 100 bucks is to much money to spend on a race in which I have no shot to win, place, or show. In contrast, the half I completed in Jacksonville cost me 119 dollars and it included the hotel room for two. I am planning to run that one again next December.

Not even for the chance to meet my wife & I? Were in and registered so we don't miss out another.

 

[Darrinll40]

***REMINDER***

Registration for the 2009 Disney events opent tomorrow at noon:

2009 REGISTRATION UPDATE:

Save the Date: Registration for the 2009 WALT DISNEY WORLD® Marathon Weekend opens January 14, 2008 at 12:00p.m. EST!

I know the purists hate this type of event with so many people there just for the medal, but I want to be one of them next year and will be signing my wife & I up for the 1/2 marathon tomorrow.

ETA, forgot the registration link: http://disneyworldsports.disney.go.com/dww...age2&bhcp=1

Registration is now open. Goofy's Challenge = $235! :stroke: I would hope I'd get to spend the night with Cinderella for that chunk of change!

RS - Great race. Congrats on the 1/2 PR. From now on I think that I will just email you details about my race experience and then you can write it up for me. You tell a story so much better than I do. I am sorry to say that I probably will not be participating at Disney in 2009. 100 bucks is to much money to spend on a race in which I have no shot to win, place, or show. In contrast, the half I completed in Jacksonville cost me 119 dollars and it included the hotel room for two. I am planning to run that one again next December.

Not even for the chance to meet my wife & I? Were in and registered so we don't miss out another.

As much as I would like to meet both of you, I just don't think I will be able to make it. Next January is my 20th anniversary and we are taking a cruise, and while I would like it to be the week of our anniversary it may have to be earlier in the month. Which would put it around the time of the Disney races. We won't know what her schedule will be like until sometime in July/August. By then the half will be sold out. I know, , but I am trying to make this anniversary as special for her as possible.If everything works out I may be able to arrange to visit Disney that day and watch the race. I will have to see how her schedule works out.

 

[pigskinliquors]

A few more core/strength workouts:

Pedestal and Build Back Strength (half of this is VERY worth watching)

edited to add: the last approx. 10 are fun to watch to!

 

[culdeus]

Participation in road cycling vs running is associated with lower bone mineral density in men.

Metabolism. 2008 Feb;57(2):226-32.

The effects of regular non-weight-bearing (NWB) exercise on bone health are largely unknown. The objective of the study was to determine the effects of participation in NWB sports on bone health in adult male recreational athletes. Male cyclists (NWB; n = 27) and runners (weight-bearing [WB]; n = 16) aged 20 to 59 years were recruited from the community. Whole-body and regional bone mineral content and bone mineral density (BMD), and body composition were assessed using dual x-ray absorptiometry. Bone formation and resorption markers, and hormones were measured in serum. Bone-loading history was estimated from a sports participation history questionnaire. Nutrient intake and current physical activity were estimated from 7-day written logs. The NWB athletes had significantly lower BMD of the whole body and spine than the WB athletes, despite having similar age, weight, body mass index, body composition, hormonal status, current activity level, and nutrient intakes. Sixty-three percent of NWB athletes had osteopenia of the spine or hip, compared with 19% of WB athletes. Cyclists were 7 times more likely to have osteopenia of the spine than runners, controlling for age, body weight, and bone-loading history. There were no group differences in serum markers of bone turnover. Based on the results of this study, current bone loading is an important determinant of whole-body and lumbar spine BMD. Therefore, bone-loading activity should be sustained during adulthood to maintain bone mass.

 

[pigskinliquors]

Participation in road cycling vs running is associated with lower bone mineral density in men.

Metabolism. 2008 Feb;57(2):226-32.

The effects of regular non-weight-bearing (NWB) exercise on bone health are largely unknown. The objective of the study was to determine the effects of participation in NWB sports on bone health in adult male recreational athletes. Male cyclists (NWB; n = 27) and runners (weight-bearing [WB]; n = 16) aged 20 to 59 years were recruited from the community. Whole-body and regional bone mineral content and bone mineral density (BMD), and body composition were assessed using dual x-ray absorptiometry. Bone formation and resorption markers, and hormones were measured in serum. Bone-loading history was estimated from a sports participation history questionnaire. Nutrient intake and current physical activity were estimated from 7-day written logs. The NWB athletes had significantly lower BMD of the whole body and spine than the WB athletes, despite having similar age, weight, body mass index, body composition, hormonal status, current activity level, and nutrient intakes. Sixty-three percent of NWB athletes had osteopenia of the spine or hip, compared with 19% of WB athletes. Cyclists were 7 times more likely to have osteopenia of the spine than runners, controlling for age, body weight, and bone-loading history. There were no group differences in serum markers of bone turnover. Based on the results of this study, current bone loading is an important determinant of whole-body and lumbar spine BMD. Therefore, bone-loading activity should be sustained during adulthood to maintain bone mass.

I'll add the authors' names for you again:R. Scott Rectora, Robert Rogersa, Meghan Ruebela and Pamela S. Hintona, Corresponding Author

aThe Department of Nutritional Sciences, University of Missouri, 106 McKee, Columbia, MO 65211, USA

Edited to add: if the abstract didn't make sense, it just means that BnB and Culdeus are going to have brittle bones when they get older, as they are likely to get osteopenia. I wonder if doing some lunges would help??

 

[culdeus]

Participation in road cycling vs running is associated with lower bone mineral density in men.

Metabolism. 2008 Feb;57(2):226-32.

The effects of regular non-weight-bearing (NWB) exercise on bone health are largely unknown. The objective of the study was to determine the effects of participation in NWB sports on bone health in adult male recreational athletes. Male cyclists (NWB; n = 27) and runners (weight-bearing [WB]; n = 16) aged 20 to 59 years were recruited from the community. Whole-body and regional bone mineral content and bone mineral density (BMD), and body composition were assessed using dual x-ray absorptiometry. Bone formation and resorption markers, and hormones were measured in serum. Bone-loading history was estimated from a sports participation history questionnaire. Nutrient intake and current physical activity were estimated from 7-day written logs. The NWB athletes had significantly lower BMD of the whole body and spine than the WB athletes, despite having similar age, weight, body mass index, body composition, hormonal status, current activity level, and nutrient intakes. Sixty-three percent of NWB athletes had osteopenia of the spine or hip, compared with 19% of WB athletes. Cyclists were 7 times more likely to have osteopenia of the spine than runners, controlling for age, body weight, and bone-loading history. There were no group differences in serum markers of bone turnover. Based on the results of this study, current bone loading is an important determinant of whole-body and lumbar spine BMD. Therefore, bone-loading activity should be sustained during adulthood to maintain bone mass.

I'll add the authors' names for you again:R. Scott Rectora, Robert Rogersa, Meghan Ruebela and Pamela S. Hintona, Corresponding Author

aThe Department of Nutritional Sciences, University of Missouri, 106 McKee, Columbia, MO 65211, USA

Edited to add: if the abstract didn't make sense, it just means that BnB and Culdeus are going to have brittle bones when they get older, as they are likely to get osteopenia. I wonder if doing some lunges would help??

tyvm. Where are you pulling those out of anyways? ----

Yeah, there were/was some studies about this a few years back that showed similar results. This is a concern of mine, but I'm really not inclined to start running again for numerous reasons at this time.

 

[RoarinSonoran]

Grabbed my Garmin today to look at my splits from Sunday.

01 - 09:18

02 - 09:20

03 - 09:15

04 - 09:09

05 - 09:07

06 - 09:10

07 - 09:16

08 - 09:18

09 - 09:16

10 - 09:30

11 - 09:44 <<== hill from 9mi to 12mi, combined with water/gel break?

12 - 09:13

13 - 08:59 <<== holy crap, I can PR!! accrued time = 2:00:41

14 - 09:39

15 - 10:00 <<== the fall into the abyss begins here

16 - 11:06

17 - 12:02

18 - 10:52

19 - 10:42

20 - 11:23

21 - 12:03

22 - 13:46

23 - 10:55 <<== still a breath of life in me?

24 - 12:23

25 - 11:22

26 - 12:37

26.2 - 2:52 <<==

Wow, I don't think I've ever put up such a smooth consistent set of splits as I did from 1-14. Then there's the 2nd half. I think I'll blame the Accelerade. Can I sue them?

 

[pigskinliquors]

Participation in road cycling vs running is associated with lower bone mineral density in men.

Metabolism. 2008 Feb;57(2):226-32.

The effects of regular non-weight-bearing (NWB) exercise on bone health are largely unknown. The objective of the study was to determine the effects of participation in NWB sports on bone health in adult male recreational athletes. Male cyclists (NWB; n = 27) and runners (weight-bearing [WB]; n = 16) aged 20 to 59 years were recruited from the community. Whole-body and regional bone mineral content and bone mineral density (BMD), and body composition were assessed using dual x-ray absorptiometry. Bone formation and resorption markers, and hormones were measured in serum. Bone-loading history was estimated from a sports participation history questionnaire. Nutrient intake and current physical activity were estimated from 7-day written logs. The NWB athletes had significantly lower BMD of the whole body and spine than the WB athletes, despite having similar age, weight, body mass index, body composition, hormonal status, current activity level, and nutrient intakes. Sixty-three percent of NWB athletes had osteopenia of the spine or hip, compared with 19% of WB athletes. Cyclists were 7 times more likely to have osteopenia of the spine than runners, controlling for age, body weight, and bone-loading history. There were no group differences in serum markers of bone turnover. Based on the results of this study, current bone loading is an important determinant of whole-body and lumbar spine BMD. Therefore, bone-loading activity should be sustained during adulthood to maintain bone mass.

I'll add the authors' names for you again:R. Scott Rectora, Robert Rogersa, Meghan Ruebela and Pamela S. Hintona, Corresponding Author

aThe Department of Nutritional Sciences, University of Missouri, 106 McKee, Columbia, MO 65211, USA

Edited to add: if the abstract didn't make sense, it just means that BnB and Culdeus are going to have brittle bones when they get older, as they are likely to get osteopenia. I wonder if doing some lunges would help??

tyvm. Where are you pulling those out of anyways? ----

Yeah, there were/was some studies about this a few years back that showed similar results. This is a concern of mine, but I'm really not inclined to start running again for numerous reasons at this time.

This was published through Science Direct, which we have a subscription to I've e-mailed you the full article.

 

[pigskinliquors]

Grabbed my Garmin today to look at my splits from Sunday.01 - 09:1802 - 09:2003 - 09:1504 - 09:0905 - 09:0706 - 09:1007 - 09:1608 - 09:1809 - 09:1610 - 09:3011 - 09:44 <<== hill from 9mi to 12mi, combined with water/gel break?12 - 09:1313 - 08:59 <<== holy crap, I can PR!! accrued time = 2:00:4114 - 09:3915 - 10:00 <<== the fall into the abyss begins here 16 - 11:0617 - 12:0218 - 10:5219 - 10:4220 - 11:2321 - 12:0322 - 13:4623 - 10:55 <<== still a breath of life in me? 24 - 12:2325 - 11:2226 - 12:3726.2 - 2:52 <<== Wow, I don't think I've ever put up such a smooth consistent set of splits as I did from 1-14. Then there's the 2nd half. I think I'll blame the Accelerade. Can I sue them?

What a tail of two races! I'd certainly shoot Accelerade a message to let them know that they foiled what could have been an amazing PR! Overall, still a great race RS!! How's recovery coming?

 

[pigskinliquors]

0.5 BettySoo0.7 Troy Cambell Band1.2 Catch a Dream1.5 Burton & the Freefallers1.8 Cheryl Hill2.0 Woode Wood (spot #1)2.5 Abi Tapia3.5 Complete Music Disc Jockey Service (spot #1)3.8 Jansen Hawkins4.5 Caribbean Cowgirl5.2 Army and the Alibis6.0 The Middlemen6.5 Holy Hand Grenade (Austin School of Music Rock Camp)7.3 Jason Freed7.8 Mopac and the Blue Suburbans 8.3 KLBJ-FM Radio8.8 Wood and Wire9.3 Stormin' Norman DJ9.5 Rain on Mars11.0 Tombstone Bullies12.5 Red Line Riot10.7 Rhett Lee11.2 Funk Shui11.7 Reagan High School12.7 Travis Fiddlers 13.7 Leo Rondeau15.5 Jay Clement15.7 2 Bag Pipers (Names TBD)16.7 KGSR-FM Radio17.5 A Texas Fight19.5 Milhouse20.5 Carson Brock21.0 Satisfied Drive 21.2 David Pena23.2 SuperCrash24.2 The Shawn Fussell Band24.7 Artillery Band25.0 Complete Music Disc Jockey Service (spot #2)25.3 The Humiliators25.5 Primm25.8 Woode Wood (spot #2)
FYI: these are the bands and the miles at which they'll be playing during Austin's marathon. I have not heard of any of them, though I can't wait to get to the 2 Bag Pipers at mile 15.7. Mile 18-19 is the biggest hill, and there is unfortunately nobody playing in that stretch