Ran a 10k in June (2 Viewers)

[RoarinSonoran]

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?

It's coming along ok. Both thighs ached a little yesterday, but seem ok today. Left calf was still pretty knotted yesterday, but not really noticeable today. I should be back to normal tomorrow.

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

I really didn't notice the bands in my race. I suppose I'm a sheep when it comes to music, so if it isn't on the radio, I'm not interested, so all these local bands don't really exist as far as I'm concerned. lol I was pretty much focused on the road in front of me, and really didn't look up to take note of the bands. I was wearing my Ipod, and about the only time I noticed the bands was when they were too loud for me to hear my own tunes. lol Meh.

 

[Peter_Griffin]

I really didn't notice the bands in my race. I suppose I'm a sheep when it comes to music, so if it isn't on the radio, I'm not interested, so all these local bands don't really exist as far as I'm concerned. lol I was pretty much focused on the road in front of me, and really didn't look up to take note of the bands. I was wearing my Ipod, and about the only time I noticed the bands was when they were too loud for me to hear my own tunes. lol Meh.

I thought I read somewhere that race officials were going to start enforcing the ipod bans this year. It's a pretty silly rule when you consider the fact marathons tend to be closed courses. Did you notice any decrease in ipods from last year?

 

[RoarinSonoran]

I really didn't notice the bands in my race. I suppose I'm a sheep when it comes to music, so if it isn't on the radio, I'm not interested, so all these local bands don't really exist as far as I'm concerned. lol I was pretty much focused on the road in front of me, and really didn't look up to take note of the bands. I was wearing my Ipod, and about the only time I noticed the bands was when they were too loud for me to hear my own tunes. lol Meh.

I thought I read somewhere that race officials were going to start enforcing the ipod bans this year. It's a pretty silly rule when you consider the fact marathons tend to be closed courses. Did you notice any decrease in ipods from last year?

I don't really notice them unless I want to say something to someone. If they have the earbuds in, I forget the comment and check out their boobs instead.

 

[pigskinliquors]

I really didn't notice the bands in my race. I suppose I'm a sheep when it comes to music, so if it isn't on the radio, I'm not interested, so all these local bands don't really exist as far as I'm concerned. lol I was pretty much focused on the road in front of me, and really didn't look up to take note of the bands. I was wearing my Ipod, and about the only time I noticed the bands was when they were too loud for me to hear my own tunes. lol Meh.

I thought I read somewhere that race officials were going to start enforcing the ipod bans this year. It's a pretty silly rule when you consider the fact marathons tend to be closed courses. Did you notice any decrease in ipods from last year?

I don't really notice them unless I want to say something to someone. If they have the earbuds in, I forget the comment and check out their boobs instead.

With your last race, you probably were able to check out more boobs on the first half, and more behinds on the second half I'm currently trying to decide if I'm going iPod or no iPod for Austin. I've trained both with and without, and raced both with and without. I like feeding off of people's cheers which is why I'm thinking no iPod, but also like the consistency of my own music = better focus. I'll do one of my 20 milers with and one without to give me a better grasp. Any proponents/opponents of taking your own music?

 

[BassNBrew]

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??

I'll take the brittle bones over Eddie George knees.

 

[Peter_Griffin]

I really didn't notice the bands in my race. I suppose I'm a sheep when it comes to music, so if it isn't on the radio, I'm not interested, so all these local bands don't really exist as far as I'm concerned. lol I was pretty much focused on the road in front of me, and really didn't look up to take note of the bands. I was wearing my Ipod, and about the only time I noticed the bands was when they were too loud for me to hear my own tunes. lol Meh.

I thought I read somewhere that race officials were going to start enforcing the ipod bans this year. It's a pretty silly rule when you consider the fact marathons tend to be closed courses. Did you notice any decrease in ipods from last year?

I don't really notice them unless I want to say something to someone. If they have the earbuds in, I forget the comment and check out their boobs instead.

With your last race, you probably were able to check out more boobs on the first half, and more behinds on the second half I'm currently trying to decide if I'm going iPod or no iPod for Austin. I've trained both with and without, and raced both with and without. I like feeding off of people's cheers which is why I'm thinking no iPod, but also like the consistency of my own music = better focus. I'll do one of my 20 milers with and one without to give me a better grasp. Any proponents/opponents of taking your own music?

I've never run more than a half marathon so can only comment on the first half of your race but I prefer my music. The novelty of the crowd wears off after a few miles but if you have some good motivating music on there it can be a big help. Besides, unless you have the ipod turned up to deafening levels, you'll still hear the crowd anyway. A couple of my buddies or are self-proclaimed running purists refuse to run with music but I think they're

 

[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??

I'll take the brittle bones over Eddie George knees.

Get him to send the u whole article. Scares the poop out of me.

 

[RoarinSonoran]

I really didn't notice the bands in my race. I suppose I'm a sheep when it comes to music, so if it isn't on the radio, I'm not interested, so all these local bands don't really exist as far as I'm concerned. lol I was pretty much focused on the road in front of me, and really didn't look up to take note of the bands. I was wearing my Ipod, and about the only time I noticed the bands was when they were too loud for me to hear my own tunes. lol Meh.

I thought I read somewhere that race officials were going to start enforcing the ipod bans this year. It's a pretty silly rule when you consider the fact marathons tend to be closed courses. Did you notice any decrease in ipods from last year?

I don't really notice them unless I want to say something to someone. If they have the earbuds in, I forget the comment and check out their boobs instead.

With your last race, you probably were able to check out more boobs on the first half, and more behinds on the second half I'm currently trying to decide if I'm going iPod or no iPod for Austin. I've trained both with and without, and raced both with and without. I like feeding off of people's cheers which is why I'm thinking no iPod, but also like the consistency of my own music = better focus. I'll do one of my 20 milers with and one without to give me a better grasp. Any proponents/opponents of taking your own music?

I've never run more than a half marathon so can only comment on the first half of your race but I prefer my music. The novelty of the crowd wears off after a few miles but if you have some good motivating music on there it can be a big help. Besides, unless you have the ipod turned up to deafening levels, you'll still hear the crowd anyway. A couple of my buddies or are self-proclaimed running purists refuse to run with music but I think they're

I feed off the crowd as well, that's why my name is on the front of my shirt. If I'm reading your messages correctly (both of you), it sounds like you just listen to a bunch of your favorite music. In my case, I've selected only those songs with a beat that falls into a range that are near my stride cadence. So, the music is basically a metronome (that tick-tock thingy on a piano). I listen mostly to the beat, not the words, and I suppose this allows me to still hear the crowd, carry a conversation, etc.

 

[Peter_Griffin]

I really didn't notice the bands in my race. I suppose I'm a sheep when it comes to music, so if it isn't on the radio, I'm not interested, so all these local bands don't really exist as far as I'm concerned. lol I was pretty much focused on the road in front of me, and really didn't look up to take note of the bands. I was wearing my Ipod, and about the only time I noticed the bands was when they were too loud for me to hear my own tunes. lol Meh.

I thought I read somewhere that race officials were going to start enforcing the ipod bans this year. It's a pretty silly rule when you consider the fact marathons tend to be closed courses. Did you notice any decrease in ipods from last year?

I don't really notice them unless I want to say something to someone. If they have the earbuds in, I forget the comment and check out their boobs instead.

With your last race, you probably were able to check out more boobs on the first half, and more behinds on the second half I'm currently trying to decide if I'm going iPod or no iPod for Austin. I've trained both with and without, and raced both with and without. I like feeding off of people's cheers which is why I'm thinking no iPod, but also like the consistency of my own music = better focus. I'll do one of my 20 milers with and one without to give me a better grasp. Any proponents/opponents of taking your own music?

I've never run more than a half marathon so can only comment on the first half of your race but I prefer my music. The novelty of the crowd wears off after a few miles but if you have some good motivating music on there it can be a big help. Besides, unless you have the ipod turned up to deafening levels, you'll still hear the crowd anyway. A couple of my buddies or are self-proclaimed running purists refuse to run with music but I think they're

I feed off the crowd as well, that's why my name is on the front of my shirt. If I'm reading your messages correctly (both of you), it sounds like you just listen to a bunch of your favorite music. In my case, I've selected only those songs with a beat that falls into a range that are near my stride cadence. So, the music is basically a metronome (that tick-tock thingy on a piano). I listen mostly to the beat, not the words, and I suppose this allows me to still hear the crowd, carry a conversation, etc.

Pretty much, but sometimes I try to time the music so that the really rockin songs come on at the base of the big hills or long boring stretches of the road.

 

[Darrinll40]

I did my scheduled speed work for the first time.

1 mile easy warm-up (~ 9:50m/m)

800 meters (1/2 mile) at 5K pace avg 7:29

400 meters (1/4 mile) easy (~10:00 m/m)



800 (1/2 mile) 5K avg 7:37

400 (1/4 mile) easy (~10:00 m/m)

800 (1/2 mile) 5K avg 7:47

Finish distance easy 1.5 miles (~10:00 m/m)

My garmin is set up for miles not kilometers, but 1/2 and quarter are close enough. I was fairly happy that I was able to keep it under 8 m/m, though the last quarter was 7:49. The first quarter mile at 5K pace was 7:01. I started out just a bit to fast.

I hope everyone else is having a great time. Either putting miles under their feet, or recovering.

 

[2Young2BBald]

I really didn't notice the bands in my race. I suppose I'm a sheep when it comes to music, so if it isn't on the radio, I'm not interested, so all these local bands don't really exist as far as I'm concerned. lol I was pretty much focused on the road in front of me, and really didn't look up to take note of the bands. I was wearing my Ipod, and about the only time I noticed the bands was when they were too loud for me to hear my own tunes. lol Meh.

I thought I read somewhere that race officials were going to start enforcing the ipod bans this year. It's a pretty silly rule when you consider the fact marathons tend to be closed courses. Did you notice any decrease in ipods from last year?

If you read the same thing I did, it was about the ING in NYC. It stated they'd be scanning race photos and would refuse your entry the next year if caught. I received an update on the Indy 1/2 in May, they are threatening in the same way. I need music, but have been doing a few runs here and there with out just to get comfortable w/out.

 

[SteveUK]

I really didn't notice the bands in my race. I suppose I'm a sheep when it comes to music, so if it isn't on the radio, I'm not interested, so all these local bands don't really exist as far as I'm concerned. lol I was pretty much focused on the road in front of me, and really didn't look up to take note of the bands. I was wearing my Ipod, and about the only time I noticed the bands was when they were too loud for me to hear my own tunes. lol Meh.

I thought I read somewhere that race officials were going to start enforcing the ipod bans this year. It's a pretty silly rule when you consider the fact marathons tend to be closed courses. Did you notice any decrease in ipods from last year?

I don't really notice them unless I want to say something to someone. If they have the earbuds in, I forget the comment and check out their boobs instead.

With your last race, you probably were able to check out more boobs on the first half, and more behinds on the second half I'm currently trying to decide if I'm going iPod or no iPod for Austin. I've trained both with and without, and raced both with and without. I like feeding off of people's cheers which is why I'm thinking no iPod, but also like the consistency of my own music = better focus. I'll do one of my 20 milers with and one without to give me a better grasp. Any proponents/opponents of taking your own music?

I don't have any violent objection to people using music on their training runs. In fact I am have thought about doing it myself (the crappy ear buds being what has stopped me trying).What I don't like are these people in races that wear their players on their arm (or wherever) and play the music out loud (!) and similarly people that have their ipod so loud I can hear the annoying sound as they pass me (yes, these people are always quicker than me ).

[/rant]

 

[meeka]

I did my 4 miles tonight (9:10 minute/miles) Felt good, and great "view" at the gym tonight.

 

[tri-man 47]

A couple of my buddies or are self-proclaimed running purists refuse to run with music but I think they're

I wouldn't even think of running with music.

 

[tri-man 47]

I feed off the crowd as well, that's why my name is on the front of my shirt.

"Roarin" probably would be an effective crowd motivator. And Darrin, nice to read of your speed work!

 

[pigskinliquors]

I feed off the crowd as well, that's why my name is on the front of my shirt.

"Roarin" probably would be an effective crowd motivator. And Darrin, nice to read of your speed work!

Hey Tri-Man! How's your foot doing?I just finished my lunges for the night and am getting ready for some sleep before a 5am workout.

Edited to add: Tri-Man, did you ever purchase the Nimbus or Cumulus?

 

[RustyFA]

I bought an Under Armour bavacla and UnderArmour tights today to try to battle the weather. If I ran at the warmest time today, the windchill would have still been -20. Hello treadmill. Friday and Saturday the actual temperature is supposed to get below -10. Hopefully it warms up soon.

 

[SFBayDuck]

I bought an Under Armour bavacla and UnderArmour tights today to try to battle the weather. If I ran at the warmest time today, the windchill would have still been -20. Hello treadmill. Friday and Saturday the actual temperature is supposed to get below -10. Hopefully it warms up soon.

I'm in Indianapolis and South Bend this week, it's in the 20s and 30s now, supposed to be 8 DEGREES on Friday. Starting to feel almost normal again after my 16K trail run on Sunday, probably just do a mile or two on the treadmill at the hotel tomorrow to loosen up (recovery run, right?), but I plan on running around Notre Dame on Thursday evening to check out the scene (never been to SB before). I have a feeling the few layers I brought are going to be woefully inadequate, but serves me right for mocking you midwesterners and your weather at times throughout this thread I suppose!

 

[BassNBrew]

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??

I'll take the brittle bones over Eddie George knees.

Get him to send the u whole article. Scares the poop out of me.

I hear lunges will tighten up that pooper.

 

[tri-man 47]

Hey Tri-Man! How's your foot doing?I just finished my lunges for the night and am getting ready for some sleep before a 5am workout.Edited to add: Tri-Man, did you ever purchase the Nimbus or Cumulus?

The right foot/ankle (original problem) has been pretty good. But lately I've had the pains of plantar faciitis on the left foot. I've started to power walk back and forth to work again (one mile), despite the cold weather Rusty and that has helped to stretch them out. I'm also regularly doing a lot of stretches. Last night I gave the left foot a very good massage and it feels really good today. So not pain-free, but not bad. I didn't buy new shoes yet, knowing that when I do, I'll be tempted to get out and run ..and for now, I want to be patient for a few more weeks. Thanks for asking!

 

[pigskinliquors]

I hear lunges will tighten up that pooper.

Wouldn't the butt-butter assist with that problem

 

[RoarinSonoran]

What I don't like are these people in races that wear their players on their arm (or wherever) and play the music out loud (!)

That's probably the next step. If earbuds or over-the-ear headphones are the problem (ie they don't allow a runner to hear race officials/instructions, or other runners around them, etc), then hell, I'll just mount the damned things to the shoulders of my shirt, or perhaps to my cap, and crank it up. Or, if that's too annoying for you, I can always get a metronome watch and you can listen to it beeping on each of my strides as I run past you.

 

[gruecd]

How's everybody doing? It's been a couple of days since my last post, so I just wanted to let everyone know that (1) yes, I'm still alive, (2) yes, my eyes are still fine, and (3) yes, I've still been running. I've just been WAY too busy to visit the thread and post anything. Sometime life just gets in the way, you know?!

Anyway, today was a scheduled non-running day (known to others as a rest day), so I went and played basketball at 6 AM. I was totally dominant in the post, but I couldn't hit a jumper to save my life, which really nags at me. Don't know why.

Biggest concern right now is how I'm going to find the mental toughness to do my 14-miler on Saturday morning when the high for the day is supposed to be 3 degrees or something like that. It's supposed to be even colder on Sunday night for the Packer game, but I think I've already found a solution for that problem.

 

[Peter_Griffin]

What I don't like are these people in races that wear their players on their arm (or wherever) and play the music out loud (!)

That's probably the next step. If earbuds or over-the-ear headphones are the problem (ie they don't allow a runner to hear race officials/instructions, or other runners around them, etc), then hell, I'll just mount the damned things to the shoulders of my shirt, or perhaps to my cap, and crank it up. Or, if that's too annoying for you, I can always get a metronome watch and you can listen to it beeping on each of my strides as I run past you.

What is the "reason" for the bans anyway? They're no more distracting to other runners than the big jugs on that blonde or the short tight shorts and that cutie over there, etc. The "you can't hear race officials argument" doesn't fly with me either as the instructions are typically given before the race starts. Not to mention the fact that if this is the basis for banning ipods, you'd have to ban deaf runners as well and I don't think that would go over as well. Can't hear other runners over the sounds of your ipod? What about those runners who are "in the zone" or so absorbed in their running that they block everything out? At the end of the day, unless your use of an ipod is a danger to other runners, you've signed the waiver that says you're running at your own risk so why can't you wear your ipod?

 

[tri-man 47]

Biggest concern right now is how I'm going to find the mental toughness to do my 14-miler on Saturday morning when the high for the day is supposed to be 3 degrees or something like that.

Just man up and do it. You know the routine - run into the wind for the first half and get it at your back for the return.

 

[RoarinSonoran]

What is the "reason" for the bans anyway? They're no more distracting to other runners than the big jugs on that blonde or the short tight shorts and that cutie over there, etc. The "you can't hear race officials argument" doesn't fly with me either as the instructions are typically given before the race starts. Not to mention the fact that if this is the basis for banning ipods, you'd have to ban deaf runners as well and I don't think that would go over as well. Can't hear other runners over the sounds of your ipod? What about those runners who are "in the zone" or so absorbed in their running that they block everything out? At the end of the day, unless your use of an ipod is a danger to other runners, you've signed the waiver that says you're running at your own risk so why can't you wear your ipod?

Googling comes up with a few vague articles.

Race officials are forced by their liability insurance policies to publicly state in the rules that no headphones are allowed. Historically this has been a bit of a ‘don’t ask, don’t tell’ rule, and they turn a blind eye.(...)The race directors and USATF officials are notoriously dogmatic. They will quickly tell you it’s a liability issue, but when pressed no one can back up those liability assertions with any hard facts or statistics. They will instead give allusions to incidents where some hapless iPod wearing runner wandered into the path of an oncoming semi.

Another article cited some of the elite runners may be receiving coaching instructions via radio (disguised as an Ipod, I suppose), so you have the "competitive advantage" angle.So, they don't want to get sued, and they don't want anyone cheating, and they want you to be able to hear them if they're canceling the race (2007 Chicago), so they're banned.

 

[Peter_Griffin]

Another article cited some of the elite runners may be receiving coaching instructions via radio (disguised as an Ipod, I suppose), so you have the "competitive advantage" angle.So, they don't want to get sued, and they don't want anyone cheating, and they want you to be able to hear them if they're canceling the race (2007 Chicago), so they're banned.

The part about the elite runners makes sense. But for the other 99.99% of the runners in a race I say The liability issue is weak too because they make you sign the waiver. Just add another line to the waiver that says you are wearing headphones at your own risk and are strongly encouraged not to wear them, etc.It's funny too that they had commercials for ipod and that Nike/ipod combo during the US Olympic marathon trials and then the NY Marathon back in November.

 

[GStrot]

I plan on running around Notre Dame on Thursday evening to check out the scene (never been to SB before).

PM me if you want some suggestions. I went to Notre Dame and that is where I ran the 10k in June (see thread title).

 

[pigskinliquors]

My update:

I did some speed work this morning, with one mile warm-up, 4 miles of speed, and 1 mile at (hopefully) race pace:

mile 1) 8:55 (HR 146)

mile 2) 7:48 (HR 172)

mile 3) 7:47 (HR 177)

mile 4) 7:45 (HR 181) this was all uphill

mile 5) 7:42 (HR 176) into the wind, but flat

mile 6) 8:28 (HR 164)

I was ecstatic to have my HR go down on the flats after a hill (mile 5), as this is one of my fears, and to have it go down after one mile at my race pace. Legs feel great! This is a rest week, so I will back down to a 10 miler this weekend (I'll do a couple hill repeats during it), and take it easy until a week from this Sunday (first of two 20 milers).

 

[mr. furley]

sweet georgia brown it's like running a steeplechase out there

 

[Peter_Griffin]

My update:I did some speed work this morning, with one mile warm-up, 4 miles of speed, and 1 mile at (hopefully) race pace:mile 1) 8:55 (HR 146)mile 2) 7:48 (HR 172)mile 3) 7:47 (HR 177)mile 4) 7:45 (HR 181) this was all uphillmile 5) 7:42 (HR 176) into the wind, but flatmile 6) 8:28 (HR 164) I was ecstatic to have my HR go down on the flats after a hill (mile 5), as this is one of my fears, and to have it go down after one mile at my race pace. Legs feel great! This is a rest week, so I will back down to a 10 miler this weekend (I'll do a couple hill repeats during it), and take it easy until a week from this Sunday (first of two 20 milers).

I did the exact same workout this morning (it was mighty cold too).I've never used a HR before so I have no point of reference but is it a good thing or a bad thing that your warmp up and cool down miles are that close to your tempo miles? I would think there would be a larger gap.

 

[culdeus]

My update:I did some speed work this morning, with one mile warm-up, 4 miles of speed, and 1 mile at (hopefully) race pace:mile 1) 8:55 (HR 146)mile 2) 7:48 (HR 172)mile 3) 7:47 (HR 177)mile 4) 7:45 (HR 181) this was all uphillmile 5) 7:42 (HR 176) into the wind, but flatmile 6) 8:28 (HR 164) I was ecstatic to have my HR go down on the flats after a hill (mile 5), as this is one of my fears, and to have it go down after one mile at my race pace. Legs feel great! This is a rest week, so I will back down to a 10 miler this weekend (I'll do a couple hill repeats during it), and take it easy until a week from this Sunday (first of two 20 milers).

I did the exact same workout this morning (it was mighty cold too).I've never used a HR before so I have no point of reference but is it a good thing or a bad thing that your warmp up and cool down miles are that close to your tempo miles? I would think there would be a larger gap.

Yeah, you'd want a little more spread I would think. He is a little older however than the median age here so keep that in mind.

 

[Peter_Griffin]

My update:I did some speed work this morning, with one mile warm-up, 4 miles of speed, and 1 mile at (hopefully) race pace:mile 1) 8:55 (HR 146)mile 2) 7:48 (HR 172)mile 3) 7:47 (HR 177)mile 4) 7:45 (HR 181) this was all uphillmile 5) 7:42 (HR 176) into the wind, but flatmile 6) 8:28 (HR 164) I was ecstatic to have my HR go down on the flats after a hill (mile 5), as this is one of my fears, and to have it go down after one mile at my race pace. Legs feel great! This is a rest week, so I will back down to a 10 miler this weekend (I'll do a couple hill repeats during it), and take it easy until a week from this Sunday (first of two 20 milers).

I did the exact same workout this morning (it was mighty cold too).I've never used a HR before so I have no point of reference but is it a good thing or a bad thing that your warmp up and cool down miles are that close to your tempo miles? I would think there would be a larger gap.

Yeah, you'd want a little more spread I would think. He is a little older however than the median age here so keep that in mind.

Does that mean he's running too hard on the warm up and cool down or too easy on the hard part? Also, these numbers are foreign to me but 181 seems really high. How high would it get if he was sprinting? I'll have to take mine as soon as I finish my next run but it's only about 60 sitting on my ### at work right now.

 

[Darrinll40]

I found a blog today that has a short video demonstration of an in-line lunge (or so they claim).

http://inmotion2.blogspot.com/

 

[pigskinliquors]

My update:I did some speed work this morning, with one mile warm-up, 4 miles of speed, and 1 mile at (hopefully) race pace:mile 1) 8:55 (HR 146)mile 2) 7:48 (HR 172)mile 3) 7:47 (HR 177)mile 4) 7:45 (HR 181) this was all uphillmile 5) 7:42 (HR 176) into the wind, but flatmile 6) 8:28 (HR 164) I was ecstatic to have my HR go down on the flats after a hill (mile 5), as this is one of my fears, and to have it go down after one mile at my race pace. Legs feel great! This is a rest week, so I will back down to a 10 miler this weekend (I'll do a couple hill repeats during it), and take it easy until a week from this Sunday (first of two 20 milers).

I did the exact same workout this morning (it was mighty cold too).I've never used a HR before so I have no point of reference but is it a good thing or a bad thing that your warmp up and cool down miles are that close to your tempo miles? I would think there would be a larger gap.

Yeah, you'd want a little more spread I would think. He is a little older however than the median age here so keep that in mind.

Does that mean he's running too hard on the warm up and cool down or too easy on the hard part? Also, these numbers are foreign to me but 181 seems really high. How high would it get if he was sprinting? I'll have to take mine as soon as I finish my next run but it's only about 60 sitting on my ### at work right now.

My max HR is approximately 200, so I was barely into anaerobic state, and only for a short period of time. If I would have been doing intervals (or trying to increase my current speed), my warm-up and cool down would have been much slower and other miles faster. My goal this morning was to get an idea of what my HR will do at pace after going up one of the hills for Austin. I was hoping mile 4 would emulate my HR during a climb, and used mile 6 (a pace mile) to see if I'd level off. I would not have done this if this weekend would have included a long run. To put it in perspective, last year, for the same run, I ran the four speed miles at 7:15'ish, and warm-up cool down at 9:15'ish. Culdeus had it right; this was an old man run (though he stated it a bit nicer). I'm solely training to finish, not looking for speed.

 

[Peter_Griffin]

My update:I did some speed work this morning, with one mile warm-up, 4 miles of speed, and 1 mile at (hopefully) race pace:mile 1) 8:55 (HR 146)mile 2) 7:48 (HR 172)mile 3) 7:47 (HR 177)mile 4) 7:45 (HR 181) this was all uphillmile 5) 7:42 (HR 176) into the wind, but flatmile 6) 8:28 (HR 164) I was ecstatic to have my HR go down on the flats after a hill (mile 5), as this is one of my fears, and to have it go down after one mile at my race pace. Legs feel great! This is a rest week, so I will back down to a 10 miler this weekend (I'll do a couple hill repeats during it), and take it easy until a week from this Sunday (first of two 20 milers).

I did the exact same workout this morning (it was mighty cold too).I've never used a HR before so I have no point of reference but is it a good thing or a bad thing that your warmp up and cool down miles are that close to your tempo miles? I would think there would be a larger gap.

Yeah, you'd want a little more spread I would think. He is a little older however than the median age here so keep that in mind.

Does that mean he's running too hard on the warm up and cool down or too easy on the hard part? Also, these numbers are foreign to me but 181 seems really high. How high would it get if he was sprinting? I'll have to take mine as soon as I finish my next run but it's only about 60 sitting on my ### at work right now.

My max HR is approximately 200, so I was barely into anaerobic state, and only for a short period of time. If I would have been doing intervals (or trying to increase my current speed), my warm-up and cool down would have been much slower and other miles faster. My goal this morning was to get an idea of what my HR will do at pace after going up one of the hills for Austin. I was hoping mile 4 would emulate my HR during a climb, and used mile 6 (a pace mile) to see if I'd level off. I would not have done this if this weekend would have included a long run. To put it in perspective, last year, for the same run, I ran the four speed miles at 7:15'ish, and warm-up cool down at 9:15'ish. Culdeus had it right; this was an old man run (though he stated it a bit nicer). I'm solely training to finish, not looking for speed.

Do you try to adjust your pace mid-run based upon your current pace or your HR? Pacing is one thing I've never really tried to master but will definitely be an issue for me once I start training for the marathon. I would think that you'd be able to run a faster first mile than your tenth mile at the same heart rate (i.e. mile 1 @ 8 minute pace = 150 bpm but mile 10 @ 9 minute pace = 150 bpm).

 

[Darrinll40]

Carbs and pain

According to this study it seems that post-run carbs do not help lessen muscle pain and soreness.

Though:

It's also important to mention that the Cal State study doesn't mean that post-training carbohydrate is worthless. In fact, other investigations have shown that taking in carbohydrate after workouts speeds glycogen replacement and suitably prepares athletes for training on subsequent days, even if it doesn't dampen.

 

[Darrinll40]

Alternative to pre-run stretching.

I may have to try this.

10-minute alternative

 

[pigskinliquors]

My update:

I did some speed work this morning, with one mile warm-up, 4 miles of speed, and 1 mile at (hopefully) race pace:

mile 1) 8:55 (HR 146)

mile 2) 7:48 (HR 172)

mile 3) 7:47 (HR 177)

mile 4) 7:45 (HR 181) this was all uphill

mile 5) 7:42 (HR 176) into the wind, but flat

mile 6) 8:28 (HR 164)

I was ecstatic to have my HR go down on the flats after a hill (mile 5), as this is one of my fears, and to have it go down after one mile at my race pace. Legs feel great! This is a rest week, so I will back down to a 10 miler this weekend (I'll do a couple hill repeats during it), and take it easy until a week from this Sunday (first of two 20 milers).

I did the exact same workout this morning (it was mighty cold too).I've never used a HR before so I have no point of reference but is it a good thing or a bad thing that your warmp up and cool down miles are that close to your tempo miles? I would think there would be a larger gap.

Yeah, you'd want a little more spread I would think. He is a little older however than the median age here so keep that in mind.

Does that mean he's running too hard on the warm up and cool down or too easy on the hard part? Also, these numbers are foreign to me but 181 seems really high. How high would it get if he was sprinting? I'll have to take mine as soon as I finish my next run but it's only about 60 sitting on my ### at work right now.

My max HR is approximately 200, so I was barely into anaerobic state, and only for a short period of time. If I would have been doing intervals (or trying to increase my current speed), my warm-up and cool down would have been much slower and other miles faster. My goal this morning was to get an idea of what my HR will do at pace after going up one of the hills for Austin. I was hoping mile 4 would emulate my HR during a climb, and used mile 6 (a pace mile) to see if I'd level off. I would not have done this if this weekend would have included a long run. To put it in perspective, last year, for the same run, I ran the four speed miles at 7:15'ish, and warm-up cool down at 9:15'ish. Culdeus had it right; this was an old man run (though he stated it a bit nicer). I'm solely training to finish, not looking for speed.

Do you try to adjust your pace mid-run based upon your current pace or your HR? Pacing is one thing I've never really tried to master but will definitely be an issue for me once I start training for the marathon. I would think that you'd be able to run a faster first mile than your tenth mile at the same heart rate (i.e. mile 1 @ 8 minute pace = 150 bpm but mile 10 @ 9 minute pace = 150 bpm).

Once I get set in a decent pace, I can typically maintain my HR for long periods of time, until lactic acid starts to build, or I get depleted due to not enough carbs or hydration. My second mile often has a higher HR than my 10th, even when running the same pace. It gets up, then settles in. Having a HR monitor is a great tool for training, and would most likely help you considerably in training. I usually have a pre-determined pace (I'm pretty anal about it), but will adjust according to my HR. For Austin, my pre-determined paces are set according to elevation. For miles with a 30 ft. or greater rise, I'm hoping to run at approximately 8:48; for flat miles 8:30, and for downhills 8:20. I also want my HR to settle in around 174-176 bpm, and will allow it to get higher if needed on a few of the hills. IF my HR gets above this, all bets are off, and I'll slow it down. I won't speed it up if I'm below (which I would have done when younger), as I'm just trying to finish. My marathon will hopefully look something like this:

mile 1) 8:48

2) 8:50

3) 8:45

4) 8:30

5) 8:20

6) 8:30

7) 8:30

8) 8:20

9) 8:30

10) 8:50

11) 8:30

12) 8:50

13) 8:45

14) 8:30

15) 8:45

16) 8:45

17) 8:30

18) 8:50

19) 8:20

20) 8:30

21) 8:30

22) 8:30

23) 8:25

24) 8:25

25) 8:20

26) 8:30

.2) 1:35

I have a pace band already made w/ these on it, and will try to stick to the plan, and end up somewhere around 3:45. I'll still be ecstatic with a finish under 3:55, and happy with a finish of any kind (= Goal #1)

FYI: You can make your own pace band (I write deviations on it by hand) right HERE.

 

[pigskinliquors]

Alternative to pre-run stretching.

I may have to try this.

10-minute alternative

This looks awesome! The people in my neighborhood already think I'm crazy, and this should confirm it. I'll try this next week.

 

[Darrinll40]

Running Research News

The link is to the FAQ. A full subscription cost 50 bucks, but it may be worth it.

 

[Darrinll40]

Alternative to pre-run stretching.

I may have to try this.

10-minute alternative

This looks awesome! The people in my neighborhood already think I'm crazy, and this should confirm it. I'll try this next week.

In the afternoon when I run down International Speedway Boulevard, one of the major roads in Daytona Beach, the people sitting in their cars at stop lights all look at me like I am insane. I always feel like yelling at them and telling them to get off their asses. While riding by fast food places last Saturday morning I was yelling things like, "get your fat here", and "fat sold here". I was being fairly obnoxious.

 

[culdeus]

My update:I did some speed work this morning, with one mile warm-up, 4 miles of speed, and 1 mile at (hopefully) race pace:mile 1) 8:55 (HR 146)mile 2) 7:48 (HR 172)mile 3) 7:47 (HR 177)mile 4) 7:45 (HR 181) this was all uphillmile 5) 7:42 (HR 176) into the wind, but flatmile 6) 8:28 (HR 164) I was ecstatic to have my HR go down on the flats after a hill (mile 5), as this is one of my fears, and to have it go down after one mile at my race pace. Legs feel great! This is a rest week, so I will back down to a 10 miler this weekend (I'll do a couple hill repeats during it), and take it easy until a week from this Sunday (first of two 20 milers).

I did the exact same workout this morning (it was mighty cold too).I've never used a HR before so I have no point of reference but is it a good thing or a bad thing that your warmp up and cool down miles are that close to your tempo miles? I would think there would be a larger gap.

Yeah, you'd want a little more spread I would think. He is a little older however than the median age here so keep that in mind.

Does that mean he's running too hard on the warm up and cool down or too easy on the hard part? Also, these numbers are foreign to me but 181 seems really high. How high would it get if he was sprinting? I'll have to take mine as soon as I finish my next run but it's only about 60 sitting on my ### at work right now.

My max HR is approximately 200, so I was barely into anaerobic state, and only for a short period of time. If I would have been doing intervals (or trying to increase my current speed), my warm-up and cool down would have been much slower and other miles faster. My goal this morning was to get an idea of what my HR will do at pace after going up one of the hills for Austin. I was hoping mile 4 would emulate my HR during a climb, and used mile 6 (a pace mile) to see if I'd level off. I would not have done this if this weekend would have included a long run. To put it in perspective, last year, for the same run, I ran the four speed miles at 7:15'ish, and warm-up cool down at 9:15'ish. Culdeus had it right; this was an old man run (though he stated it a bit nicer). I'm solely training to finish, not looking for speed.

Do you try to adjust your pace mid-run based upon your current pace or your HR? Pacing is one thing I've never really tried to master but will definitely be an issue for me once I start training for the marathon. I would think that you'd be able to run a faster first mile than your tenth mile at the same heart rate (i.e. mile 1 @ 8 minute pace = 150 bpm but mile 10 @ 9 minute pace = 150 bpm).

My max runs somewhere in the 180s. I've never seen 190 at any time though with my garmin that I'll hook up this weekend perhaps it will show me something else. I pretty much keep an eye on it and I know that I've got perhaps 30 minutes of anything over 180 till I'm nuked. I usually try to train between 150 and 170.

 

[Peter_Griffin]

My update:

I did some speed work this morning, with one mile warm-up, 4 miles of speed, and 1 mile at (hopefully) race pace:

mile 1) 8:55 (HR 146)

mile 2) 7:48 (HR 172)

mile 3) 7:47 (HR 177)

mile 4) 7:45 (HR 181) this was all uphill

mile 5) 7:42 (HR 176) into the wind, but flat

mile 6) 8:28 (HR 164)

I was ecstatic to have my HR go down on the flats after a hill (mile 5), as this is one of my fears, and to have it go down after one mile at my race pace. Legs feel great! This is a rest week, so I will back down to a 10 miler this weekend (I'll do a couple hill repeats during it), and take it easy until a week from this Sunday (first of two 20 milers).

I did the exact same workout this morning (it was mighty cold too).I've never used a HR before so I have no point of reference but is it a good thing or a bad thing that your warmp up and cool down miles are that close to your tempo miles? I would think there would be a larger gap.

Yeah, you'd want a little more spread I would think. He is a little older however than the median age here so keep that in mind.

Does that mean he's running too hard on the warm up and cool down or too easy on the hard part? Also, these numbers are foreign to me but 181 seems really high. How high would it get if he was sprinting? I'll have to take mine as soon as I finish my next run but it's only about 60 sitting on my ### at work right now.

My max HR is approximately 200, so I was barely into anaerobic state, and only for a short period of time. If I would have been doing intervals (or trying to increase my current speed), my warm-up and cool down would have been much slower and other miles faster. My goal this morning was to get an idea of what my HR will do at pace after going up one of the hills for Austin. I was hoping mile 4 would emulate my HR during a climb, and used mile 6 (a pace mile) to see if I'd level off. I would not have done this if this weekend would have included a long run. To put it in perspective, last year, for the same run, I ran the four speed miles at 7:15'ish, and warm-up cool down at 9:15'ish. Culdeus had it right; this was an old man run (though he stated it a bit nicer). I'm solely training to finish, not looking for speed.

Do you try to adjust your pace mid-run based upon your current pace or your HR? Pacing is one thing I've never really tried to master but will definitely be an issue for me once I start training for the marathon. I would think that you'd be able to run a faster first mile than your tenth mile at the same heart rate (i.e. mile 1 @ 8 minute pace = 150 bpm but mile 10 @ 9 minute pace = 150 bpm).

Once I get set in a decent pace, I can typically maintain my HR for long periods of time, until lactic acid starts to build, or I get depleted due to not enough carbs or hydration. My second mile often has a higher HR than my 10th, even when running the same pace. It gets up, then settles in. Having a HR monitor is a great tool for training, and would most likely help you considerably in training. I usually have a pre-determined pace (I'm pretty anal about it), but will adjust according to my HR. For Austin, my pre-determined paces are set according to elevation. For miles with a 30 ft. or greater rise, I'm hoping to run at approximately 8:48; for flat miles 8:30, and for downhills 8:20. I also want my HR to settle in around 174-176 bpm, and will allow it to get higher if needed on a few of the hills. IF my HR gets above this, all bets are off, and I'll slow it down. I won't speed it up if I'm below (which I would have done when younger), as I'm just trying to finish. My marathon will hopefully look something like this:

mile 1) 8:48

2) 8:50

3) 8:45

4) 8:30

5) 8:20

6) 8:30

7) 8:30

8) 8:20

9) 8:30

10) 8:50

11) 8:30

12) 8:50

13) 8:45

14) 8:30

15) 8:45

16) 8:45

17) 8:30

18) 8:50

19) 8:20

20) 8:30

21) 8:30

22) 8:30

23) 8:25

24) 8:25

25) 8:20

26) 8:30

.2) 1:35

I have a pace band already made w/ these on it, and will try to stick to the plan, and end up somewhere around 3:45. I'll still be ecstatic with a finish under 3:55, and happy with a finish of any kind (= Goal #1)

FYI: You can make your own pace band (I write deviations on it by hand) right HERE.

Man that sounds like it would require a tremendous amount of discipline. At this stage in my life (34) and running career (pretty steady for a few years) my running strategy is to just run as fast as I can comfortably run and hope I can keep up that pace for the race distance (needless to say I've rarely run negative splits).

 

[pigskinliquors]

Man that sounds like it would require a tremendous amount of discipline. At this stage in my life (34) and running career (pretty steady for a few years) my running strategy is to just run as fast as I can comfortably run and hope I can keep up that pace for the race distance (needless to say I've rarely run negative splits).

I did the same until my body started falling apart at age 37, most likely due to the bolded above.

 

[SteveUK]

Alternative to pre-run stretching.

I may have to try this.

10-minute alternative

This looks awesome! The people in my neighborhood already think I'm crazy, and this should confirm it. I'll try this next week.

In the afternoon when I run down International Speedway Boulevard, one of the major roads in Daytona Beach, the people sitting in their cars at stop lights all look at me like I am insane. I always feel like yelling at them and telling them to get off their asses. While riding by fast food places last Saturday morning I was yelling things like, "get your fat here", and "fat sold here". I was being fairly obnoxious.

You make it sound like this is unusual

 

[SteveUK]

So did I oversleep and it's spring again already

Ran 5.2 miles this evening (5pm). Temp was 71 and humidity was 82%. Came back with a soaked singlet and shorts.

Wife came home this evening and announced she was tired and wasn't going to exercise. I told her she was

 

[Darrinll40]

Alternative to pre-run stretching.

I may have to try this.

10-minute alternative

This looks awesome! The people in my neighborhood already think I'm crazy, and this should confirm it. I'll try this next week.

In the afternoon when I run down International Speedway Boulevard, one of the major roads in Daytona Beach, the people sitting in their cars at stop lights all look at me like I am insane. I always feel like yelling at them and telling them to get off their asses. While riding by fast food places last Saturday morning I was yelling things like, "get your fat here", and "fat sold here". I was being fairly obnoxious.

You make it sound like this is unusual

Well you know, practice makes perfect.

 

[mr. furley]

any locals running today/tomorrow/sunday?

 

[meeka]

any locals running today/tomorrow/sunday?

I am in the twin cities and will be running to my car after work to keep from freezing. No way would I run in this weather. I did see 1 guy out running this morning though.