Ran a 10k in June (5 Viewers)

[Revo]

I've seen this thread before, but never posted.I'm 38 and have run a half-marathon and a couple of triathlons in my past (Long Island half Marathon in 1993, Mighty Montauk Tri & Central Park Tri in 2000). But since that last race in 2000, I've been virtually exercise-free -- and I ballooned up to 300 lbs last year. I've since lost 50 lbs. -- and signed up again for the Central Park Tri in August of this year. Lord help me.It's only a sprint-distance event, but I'm still kind of afraid, even with 6 months to go. I can kick ### on my elliptical, but when I jog, I top out at a mile due to shin splints, pain in the soles of my feet, lower back pain. I'm a good swimmer, so that's the least of my worries. I have a converted mountain bike with road tires and a race bar. In my 2000 tris, that bike killed me, but I'm not going to upgrade.Can anyone give me any training advice? Anything would be appreciated.

Hey man, welcome- hope I'll be around enough to help out... fellow NYCer and former triathleter (bunch of 1/2s, one IM- Lake Placid, and Mighty Montauk was my first ever triathlon in 01). I'm also quickly ballooning up, so I'll be hopefully using you and your recovery in here as inspiration.re: Running... I know a bunch of guys in here have been doing the run/walk method, especially at the start of getting back into it. Seems to have worked REALLY well from what I've been reading... ahem... Furley? That should hopefully get your running legs back without so much pain. A change in diet in combo with the training should bring your weight down too, whcih should further help take strain off your body.re: Bike... The Central Park tri is 2 loops, right? Don't worry about upgrading the bike until you know you're back into this for real- your Mtn Bike should be just fine until then, especially if you've got some clip-on bars up front.But I feel your anxiety- I'm signed up for the NYC Tri, and haven't gotten off my ### to run for months- let alone bike or swim which haven't happened in... ugh...

Thanks Floppo -- wow, Ironman? Cripes, that's awesome. Totally out of my league. The NYC tri was my first choice, but it was sold out. The Central Park Tri was the backup....just got in this weekend with 5 spots to spare.Yes, the CP Tri is 2 loops of the park (12 miles). The run is 3 miles, so I guess a half of a loop. I did a 1 mile run 10 days or so ago, and I swear, I've never been as charley horsed as I was for the 4 days following that mild run -- literally days with agonizing pain just getting up and walking. Aleve helped.I've been on WW, and my exercise has picked up dramatically -- 40 minutes on the elliptical, and 6 days of exercise. But when I run -- even if it's just 10 minutes -- I'm usually done for the day. Today I ran with my 9month old in his jogging carriage for 3/4th of a mile, but felt out of sync. I was gonna do an elliptical workout a few hours later, but he woke up from an afternoon nap at a bad time and I couldn't fit it in.Also, I tend to drink often -- a few Jack & Diet Cokes a night. I get buzzed, but can still workout the next morning pretty strong -- even in a fog. Anyone experience negative reactions to working out hard yet drinking regularly? Thanks fellas. Great thread, I appreciate the feedback.

 

[BassNBrew]

I've seen this thread before, but never posted.I'm 38 and have run a half-marathon and a couple of triathlons in my past (Long Island half Marathon in 1993, Mighty Montauk Tri & Central Park Tri in 2000). But since that last race in 2000, I've been virtually exercise-free -- and I ballooned up to 300 lbs last year. I've since lost 50 lbs. -- and signed up again for the Central Park Tri in August of this year. Lord help me.It's only a sprint-distance event, but I'm still kind of afraid, even with 6 months to go. I can kick ### on my elliptical, but when I jog, I top out at a mile due to shin splints, pain in the soles of my feet, lower back pain. I'm a good swimmer, so that's the least of my worries. I have a converted mountain bike with road tires and a race bar. In my 2000 tris, that bike killed me, but I'm not going to upgrade.Can anyone give me any training advice? Anything would be appreciated.

Welcome aboard from the bike guy who just clutters this thread up with WaaWaaaWaaWAAA

 

[El Floppo]

Revo- I guarantee this thread will get you through your race, and beyond if you want it. I have been blown away by what these guys have accomplished- from savvy vets to complete newbies.

Look back a ways through the thread (unless somebody chimes in here with the info)- a bunch of guys used a scheduled method of mixing running/walking that has the running part starting, iirc, at unimaginably short distances (20 seconds?). But the guys who used it, were up and running 5ks and then some in astonishingly little time.

The first steps are always the hardest- but if you're diligent (and this thread is a huge help for that), you'll find yourself with a ton of them behind you.

Now I just have to follow my own advice and find some time to get myself back in the saddle.

fwiw- booze has a lot of carbs... not so great for the midsection.

Hey! Just noticed the 9mo old bit... I've got an 8mo old son- where do you live?

 

[El Floppo]

I've seen this thread before, but never posted.I'm 38 and have run a half-marathon and a couple of triathlons in my past (Long Island half Marathon in 1993, Mighty Montauk Tri & Central Park Tri in 2000). But since that last race in 2000, I've been virtually exercise-free -- and I ballooned up to 300 lbs last year. I've since lost 50 lbs. -- and signed up again for the Central Park Tri in August of this year. Lord help me.It's only a sprint-distance event, but I'm still kind of afraid, even with 6 months to go. I can kick ### on my elliptical, but when I jog, I top out at a mile due to shin splints, pain in the soles of my feet, lower back pain. I'm a good swimmer, so that's the least of my worries. I have a converted mountain bike with road tires and a race bar. In my 2000 tris, that bike killed me, but I'm not going to upgrade.Can anyone give me any training advice? Anything would be appreciated.

Welcome aboard from the bike guy who just clutters this thread up with WaaWaaaWaaWAAA

Is that the sound your OJ Simpson rookie card makes in your spokes?You still on those Profile Bars? Hope they haven't disintegrated on you...

 

[BassNBrew]

I've seen this thread before, but never posted.I'm 38 and have run a half-marathon and a couple of triathlons in my past (Long Island half Marathon in 1993, Mighty Montauk Tri & Central Park Tri in 2000). But since that last race in 2000, I've been virtually exercise-free -- and I ballooned up to 300 lbs last year. I've since lost 50 lbs. -- and signed up again for the Central Park Tri in August of this year. Lord help me.It's only a sprint-distance event, but I'm still kind of afraid, even with 6 months to go. I can kick ### on my elliptical, but when I jog, I top out at a mile due to shin splints, pain in the soles of my feet, lower back pain. I'm a good swimmer, so that's the least of my worries. I have a converted mountain bike with road tires and a race bar. In my 2000 tris, that bike killed me, but I'm not going to upgrade.Can anyone give me any training advice? Anything would be appreciated.

Welcome aboard from the bike guy who just clutters this thread up with WaaWaaaWaaWAAA

Is that the sound your OJ Simpson rookie card makes in your spokes?You still on those Profile Bars? Hope they haven't disintegrated on you...

They're on my road bike...although I have caught crap about the rust screws. Did you see my new toy?

 

[El Floppo]

I've seen this thread before, but never posted.I'm 38 and have run a half-marathon and a couple of triathlons in my past (Long Island half Marathon in 1993, Mighty Montauk Tri & Central Park Tri in 2000). But since that last race in 2000, I've been virtually exercise-free -- and I ballooned up to 300 lbs last year. I've since lost 50 lbs. -- and signed up again for the Central Park Tri in August of this year. Lord help me.It's only a sprint-distance event, but I'm still kind of afraid, even with 6 months to go. I can kick ### on my elliptical, but when I jog, I top out at a mile due to shin splints, pain in the soles of my feet, lower back pain. I'm a good swimmer, so that's the least of my worries. I have a converted mountain bike with road tires and a race bar. In my 2000 tris, that bike killed me, but I'm not going to upgrade.Can anyone give me any training advice? Anything would be appreciated.

Welcome aboard from the bike guy who just clutters this thread up with WaaWaaaWaaWAAA

Is that the sound your OJ Simpson rookie card makes in your spokes?You still on those Profile Bars? Hope they haven't disintegrated on you...

They're on my road bike...although I have caught crap about the rust screws. Did you see my new toy?

Oh jeebus- had totally forgotten about that speed demon. Damn... I really wanted to douse those screws in naval jelly- sorry about that.

 

[BassNBrew]

I've seen this thread before, but never posted.I'm 38 and have run a half-marathon and a couple of triathlons in my past (Long Island half Marathon in 1993, Mighty Montauk Tri & Central Park Tri in 2000). But since that last race in 2000, I've been virtually exercise-free -- and I ballooned up to 300 lbs last year. I've since lost 50 lbs. -- and signed up again for the Central Park Tri in August of this year. Lord help me.It's only a sprint-distance event, but I'm still kind of afraid, even with 6 months to go. I can kick ### on my elliptical, but when I jog, I top out at a mile due to shin splints, pain in the soles of my feet, lower back pain. I'm a good swimmer, so that's the least of my worries. I have a converted mountain bike with road tires and a race bar. In my 2000 tris, that bike killed me, but I'm not going to upgrade.Can anyone give me any training advice? Anything would be appreciated.

Welcome aboard from the bike guy who just clutters this thread up with WaaWaaaWaaWAAA

Is that the sound your OJ Simpson rookie card makes in your spokes?You still on those Profile Bars? Hope they haven't disintegrated on you...

They're on my road bike...although I have caught crap about the rust screws. Did you see my new toy?

Oh jeebus- had totally forgotten about that speed demon. Damn... I really wanted to douse those screws in naval jelly- sorry about that.

Would butt butter work? Might be able to get Coldeus to send me some if his date stands him up again.

 

[El Floppo]

I've seen this thread before, but never posted.I'm 38 and have run a half-marathon and a couple of triathlons in my past (Long Island half Marathon in 1993, Mighty Montauk Tri & Central Park Tri in 2000). But since that last race in 2000, I've been virtually exercise-free -- and I ballooned up to 300 lbs last year. I've since lost 50 lbs. -- and signed up again for the Central Park Tri in August of this year. Lord help me.It's only a sprint-distance event, but I'm still kind of afraid, even with 6 months to go. I can kick ### on my elliptical, but when I jog, I top out at a mile due to shin splints, pain in the soles of my feet, lower back pain. I'm a good swimmer, so that's the least of my worries. I have a converted mountain bike with road tires and a race bar. In my 2000 tris, that bike killed me, but I'm not going to upgrade.Can anyone give me any training advice? Anything would be appreciated.

Welcome aboard from the bike guy who just clutters this thread up with WaaWaaaWaaWAAA

Is that the sound your OJ Simpson rookie card makes in your spokes?You still on those Profile Bars? Hope they haven't disintegrated on you...

They're on my road bike...although I have caught crap about the rust screws. Did you see my new toy?

Oh jeebus- had totally forgotten about that speed demon. Damn... I really wanted to douse those screws in naval jelly- sorry about that.

Would butt butter work? Might be able to get Coldeus to send me some if his date stands him up again.

lolSo many visuals... too tired to type them all out.

 

[Darrinll40]

I am back from the frigid north. I did run ~5.5 miles on Saturday, outside, in the 14 degree weather. Surprisingly just about everything stayed nice and warm. I wore a pair of running tights with a looser pair over them, two wicking shirts and a light exercise jacket, nice warm running gloves, a skull cap (that covered the ears), and a face mask. The only part that got cold was my toes, I forgot that running shoes are not great for warmth and I neglected to wear another pair of socks. Anyway, it was a nice slow run with hills. Sunday I went to the gym with my brother and did 6.2 in an hour on a treadmill.

By the way, the Garmin did work on the plane except for the three minutes I spent in the john. According to the watch the plane from Atlanta to Indy topped out at about 512 MPH, and when I viewed the data in Google Earth it was pretty cool.

Glad to see everyone still going. Floppo, I know you will get back on the horse just fine.

Welcome to Revo.

Anborn, the more you run the faster you get.

I have a 10K this Saturday so I will be out today and tomorrow for sure, maybe Thursday morning also.

Good luck to everyone in their training and races.

 

[tri-man 47]

I've seen this thread before, but never posted.I'm 38 and have run a half-marathon and a couple of triathlons in my past (Long Island half Marathon in 1993, Mighty Montauk Tri & Central Park Tri in 2000). But since that last race in 2000, I've been virtually exercise-free -- and I ballooned up to 300 lbs last year. I've since lost 50 lbs. -- and signed up again for the Central Park Tri in August of this year. Lord help me.It's only a sprint-distance event, but I'm still kind of afraid, even with 6 months to go. I can kick ### on my elliptical, but when I jog, I top out at a mile due to shin splints, pain in the soles of my feet, lower back pain. I'm a good swimmer, so that's the least of my worries. I have a converted mountain bike with road tires and a race bar. In my 2000 tris, that bike killed me, but I'm not going to upgrade.Can anyone give me any training advice? Anything would be appreciated.

Hey, Revo! You might try the walk/run combo for a while ...something like a run 3 minutes, walk 1 minute. I'd also recommend some stretching to get yourself and keep yourself loose and limber. While enjoying those drinks at night, plop down on the floor and do some stretching. Or stretch w/out drinking so much. Maybe stand on the edge of a stair and do some lifts and dips to stretch those lower leg muscles, and also do some simple squats. [Notice, guys, that I am not specifically advocating lunges. Ongoing joke, Revo.] Some strength work (weights, or just dumbells, or even just push-ups) would be good as well. If you get into a regular cross-training routine, then when the warmer weather comes and you can push it all a bit harder and longer, you'll drop more pounds quickly. I agree that you don't need to worry about the bike for a sprint tri. You're not racing everyone else - you're just challenging yourself. I look forward to hearing of your progress!Need more inspiration? Look at one of Darrin's posts and go to his blog, read back, and see the pictures.

 

[pigskinliquors]

I've seen this thread before, but never posted.

I'm 38 and have run a half-marathon and a couple of triathlons in my past (Long Island half Marathon in 1993, Mighty Montauk Tri & Central Park Tri in 2000). But since that last race in 2000, I've been virtually exercise-free -- and I ballooned up to 300 lbs last year. I've since lost 50 lbs. -- and signed up again for the Central Park Tri in August of this year. Lord help me.

It's only a sprint-distance event, but I'm still kind of afraid, even with 6 months to go. I can kick ### on my elliptical, but when I jog, I top out at a mile due to shin splints, pain in the soles of my feet, lower back pain. I'm a good swimmer, so that's the least of my worries. I have a converted mountain bike with road tires and a race bar. In my 2000 tris, that bike killed me, but I'm not going to upgrade.

Can anyone give me any training advice? Anything would be appreciated.

Hi Revo! Welcome to the thread. My best recommendation for you is to post your progress/struggles on here as its a great motivator, and you'll receive excellent advice. El Floppo and Tri-Man will be your best sources as they are tri-veterans (Joe Bryant is also an excellent source). I've run a few (first one in 2006) and received almost all of my training advice on this board. This is the thread I posted to get help for my first. Most in this thread can help with running advice (Furley, Darrin and Steve are great inspirational sources; while Gruecd is our resident speedster and RoarinSonoran is our very own "Rockstar"). For cycling advice, listen to Culdeus, BnB and Kblitz. Since swimming is not a problem for you, many of us (myself included!) will most likely look to you for advice.

Mentally, you know you can do it, bc you've done it before. It's now a matter of taking baby steps to get yourself physically ready. If a mile is where you are topping off now, try to get to 1.1 miles in the next two weeks. Increases in mileage and/or effort should not be greater than 10% per week. I also advocate increases to be three weeks in a row, followed by a reduced effort week. Best of luck!!

 

[culdeus]

My 705 isn't in and I'm pissed now. Slipstream used it for the ToC and at least I'll get a look at what sorts of data they put out later on their website. So that's at least promising for me. Still waiting on pigskin's 305 data. :tapsfoot:

Revo

A converted MTB that's 8 years old doesn't sound like a lot of fun. What sort of shape is the drive train in? I'd think almost for sure that unless you took good care of it the cranks will have rusted where the chain came to rest when you hung it up. Some of the TNT guys train on a crap bike and then rent just a basic road bike like a trek 1500 or something once for a dress rehearsal and once for the big event. Cost you maybe 30 bucks a day or so.

 

[pigskinliquors]

Is there even a chance of doing a 150bpm/100rpm spin on your trainer for a half hour followed by a bath in epsom salts?

Done I'm still sore today (stairs are not my friend!), but feel much better. The spin and soak did its job = Thanks!

do you have your speed and hr log from your garmin downloaded?

not yet.

I expect to see pretty pictures. And annotations.

Pretty pictures and annotations (9 pages) can be found here!

 

[Peter_Griffin]

Pigskin, congrats on the marathon. That's amazing how close you came to your target. I've been trying to pace myself more on my long runs and was able to keep my miles within 19 seconds of each other during an 11 miler on Sunday. The ultimate kick in the balls though was that it was 35 degrees on Sunday when I ran and then 65 yesterday while I recovered!

 

[pigskinliquors]

My 705 isn't in and I'm pissed now. Slipstream used it for the ToC and at least I'll get a look at what sorts of data they put out later on their website. So that's at least promising for me. Still waiting on pigskin's 305 data. :tapsfoot:

Revo

A converted MTB that's 8 years old doesn't sound like a lot of fun. What sort of shape is the drive train in? I'd think almost for sure that unless you took good care of it the cranks will have rusted where the chain came to rest when you hung it up. Some of the TNT guys train on a crap bike and then rent just a basic road bike like a trek 1500 or something once for a dress rehearsal and once for the big event. Cost you maybe 30 bucks a day or so.

If you read through the thread that I linked to above for my first triathlon, I completed my first with a 12 year old MTB, and Culdeus helped my purchase a tri-bike literallly days after I finished it. I believe he had virtually the same comment to me, as the one that is bolded above.

 

[pigskinliquors]

My 705 isn't in and I'm pissed now. Slipstream used it for the ToC and at least I'll get a look at what sorts of data they put out later on their website. So that's at least promising for me. Still waiting on pigskin's 305 data. :tapsfoot:

That blows and sux at the same time!! Just make sure you have it (w/ your buttbutter!) for the 150. 305 data posted above!

 

[pigskinliquors]

Pigskin, congrats on the marathon. That's amazing how close you came to your target. I've been trying to pace myself more on my long runs and was able to keep my miles within 19 seconds of each other during an 11 miler on Sunday. The ultimate kick in the balls though was that it was 35 degrees on Sunday when I ran and then 65 yesterday while I recovered!

All miles w/ 19 seconds is awesome! 65 is slightly too warm for my preferred training (though we also have to deal w/ humidity). At least you got a beautiful day to enjoy on a non-training day

 

[culdeus]

Is there even a chance of doing a 150bpm/100rpm spin on your trainer for a half hour followed by a bath in epsom salts?

Done I'm still sore today (stairs are not my friend!), but feel much better. The spin and soak did its job = Thanks!

do you have your speed and hr log from your garmin downloaded?

not yet.

I expect to see pretty pictures. And annotations.

Pretty pictures and annotations (9 pages) can be found here!

That last mile grade is probably a glitch with the buildings. I'll plug it in to GPX and see. It's good that at mile 20 it turned downhill because it looked like you were cratering.

Very consistent work though overall. The thing you can be most proud of is you didn't rail at all really the first 20 miles. That is nothing short of amazing. You won't be so lucky when I get a hold of you . Can it handle taking data for 6 hours? 12?

 

[pigskinliquors]

That last mile grade is probably a glitch with the buildings. I'll plug it in to GPX and see. It's good that at mile 20 it turned downhill because it looked like you were cratering. Very consistent work though overall. The thing you can be most proud of is you didn't rail at all really the first 20 miles. That is nothing short of amazing. You won't be so lucky when I get a hold of you . Can it handle taking data for 6 hours? 12?

It certainly could be buildings, as we were hitting downtown, but regardless, that stretch was the hardest. I was certainly starting to crater, but would have almost rather gone uphill at the end, as running downhill is what hurt (even the last uphills felt better, than the downhills). You can also see how I kept slowing down to get my HR down to 170, before exerting more effort. This certainly slowed me down a bit, but probably kept me from bonking (similar to the "walk/run" philosophy).edited to add: I'm pretty sure it can handle the data for multiple hours; but the battery life will be a bigger issue. About 12 hours is all I get out of it right now.

 

[El Floppo]

Mentally, you know you can do it, bc you've done it before. It's now a matter of taking baby steps to get yourself physically ready. If a mile is where you are topping off now, try to get to 1.1 miles in the next two weeks. Increases in mileage and/or effort should not be greater than 10% per week. I also advocate increases to be three weeks in a row, followed by a reduced effort week. Best of luck!!

RevoA converted MTB that's 8 years old doesn't sound like a lot of fun. What sort of shape is the drive train in? I'd think almost for sure that unless you took good care of it the cranks will have rusted where the chain came to rest when you hung it up. Some of the TNT guys train on a crap bike and then rent just a basic road bike like a trek 1500 or something once for a dress rehearsal and once for the big event. Cost you maybe 30 bucks a day or so.

Excellently s above.Culdeus is the Man in all things bike. If you've got some extra coin, a new(ish) bike is going to make you much happier in training and especially for the race. I'm going to say that the rent option isn't optimal- it will make the bike segment happier for you, but as you remember from your own races, the run is where Tris are made or broken. I think if you train your body to run after (either immediately after in a Brick, or the day after in typical weekend training) riding your Mtn bike, you should stick to the Mtn bike for the race. My 2cents.

 

[mr. furley]

re: Running... I know a bunch of guys in here have been doing the run/walk method, especially at the start of getting back into it. Seems to have worked REALLY well from what I've been reading... ahem... Furley?

Cool Runnings Couch Potato to 5K worked wonders for me.having never ran before and taking it slow i was up to 5 miles in about 4-5 months.

 

[culdeus]

edited to add: I'm pretty sure it can handle the data for multiple hours; but the battery life will be a bigger issue. About 12 hours is all I get out of it right now.

Yeah, battery life would be the concern. You will want the park data on day 2 to frame probably.

 

[meeka]

Another 4 miles last night. Nothing real interesting to report, but it serves as some motivation to know I have to check in here and report my miles every couple of days.

 

[tri-man 47]

Another 4 miles last night. Nothing real interesting to report, but it serves as some motivation to know I have to check in here and report my miles every couple of days.

Newbies and race reports get more attention ...but we're watching ...we're watching.

 

[pigskinliquors]

Another 4 miles last night. Nothing real interesting to report, but it serves as some motivation to know I have to check in here and report my miles every couple of days.

Newbies and race reports get more attention ...but we're watching ...we're watching.

Keep posting, to keep yourselves honest. It's one thing to let yourself down by missing a workout, it's another to let down the FBG network.

 

[mr. furley]

got in some great endurance work on Mnoday nite.. chasing my dog around the 3 feet deep snow in my yard. holy smokes. after about 15 minutes of that i felt like i had run 10 miles.

 

[GStrot]

Ran 110 flights last night. 5 x 20 and 1 x 10. Should be fine by Sunday.

Running stairs is all about pace. Unlike a run, you can't really lighten up too much. With a run you can slow down or even walk. But, with stairs you still have to push your weight up each step which is 80 - 90% of the effort anyway. I plan on starting slow and if I have enough left in the tank with 10 flight left to finish strong.

Some interesting observations, my gums and inside my nose tingle some times. I think it is increased blood flow or something. I really thought I was getting a bloody nose the first time it happened.

- Breathing through your mouth in an enclosed stairwell is not the healthiest thing in the world. Plenty of coughing afterwards and lots of dry mouth. Looks like I will be drinking lots of water on the way up just to keep my mouth moist. No place to spit the water out in a stairwell so I will have to swallow it (insert obvious jokes here).

- I am not that sore the next day after this kind of training like I am running. I wonder if doing two steps at a time is more anaerobic than aerobic and I wonder if that makes a difference.

- Using the handrail makes a huge difference in the later flights.

- When using flights with an odd number of steps (or even if you are doing two at a time) you need to pay attention to alternating which leg you start on. This can get confusing so I set up a system where I start on my right leg on even number flights and my left leg on odd number flights. Remembering this when you are 70 or 80 flights in can get tough.

- I have no idea what kind of music to put in my ipod. Especially since I am trying to pace myself to about 15 seconds a flight or 2.5 minutes every 10 flights or about 24 minutes. I know I can do faster but like any first race, it is hard to judge and I don't want to come out of the gate too fast and wheeze my way up the last few flights. Slow and steady is really the mantra with this one. It seems to me that you can do better by keeping a consistent pace than flaming out because once you are toast, it is hard to recover.

Anyway, no more practices. I am taking Thursday off and just going to wait for the big stair climb on Sunday. Then, assuming I don't die, I will focus on my new running goals for 2008. Probably pick a couple of 5ks or maybe a 5k and a 10k if there are any good ones in the Chicago area.

 

[El Floppo]

Ran 110 flights last night. 5 x 20 and 1 x 10. Should be fine by Sunday. Running stairs is all about pace. Unlike a run, you can't really lighten up too much. With a run you can slow down or even walk. But, with stairs you still have to push your weight up each step which is 80 - 90% of the effort anyway. I plan on starting slow and if I have enough left in the tank with 10 flight left to finish strong.Some interesting observations, my gums and inside my nose tingle some times. I think it is increased blood flow or something. I really thought I was getting a bloody nose the first time it happened. - Breathing through your mouth in an enclosed stairwell is not the healthiest thing in the world. Plenty of coughing afterwards and lots of dry mouth. Looks like I will be drinking lots of water on the way up just to keep my mouth moist. No place to spit the water out in a stairwell so I will have to swallow it (insert obvious jokes here).- I am not that sore the next day after this kind of training like I am running. I wonder if doing two steps at a time is more anaerobic than aerobic and I wonder if that makes a difference.- Using the handrail makes a huge difference in the later flights. - When using flights with an odd number of steps (or even if you are doing two at a time) you need to pay attention to alternating which leg you start on. This can get confusing so I set up a system where I start on my right leg on even number flights and my left leg on odd number flights. Remembering this when you are 70 or 80 flights in can get tough.- I have no idea what kind of music to put in my ipod. Especially since I am trying to pace myself to about 15 seconds a flight or 2.5 minutes every 10 flights or about 24 minutes. I know I can do faster but like any first race, it is hard to judge and I don't want to come out of the gate too fast and wheeze my way up the last few flights. Slow and steady is really the mantra with this one. It seems to me that you can do better by keeping a consistent pace than flaming out because once you are toast, it is hard to recover.Anyway, no more practices. I am taking Thursday off and just going to wait for the big stair climb on Sunday. Then, assuming I don't die, I will focus on my new running goals for 2008. Probably pick a couple of 5ks or maybe a 5k and a 10k if there are any good ones in the Chicago area.

Either I didn't know you were doing this, or I totally forgot. But- coolest thing ever! And sounds like you're all set to go. No spitting would be rough for me- can you spit off the side when you get up to the top? And man- that's gotta be one smelly, sweaty elevator coming down.

 

[GStrot]

Ran 110 flights last night. 5 x 20 and 1 x 10. Should be fine by Sunday. Running stairs is all about pace. Unlike a run, you can't really lighten up too much. With a run you can slow down or even walk. But, with stairs you still have to push your weight up each step which is 80 - 90% of the effort anyway. I plan on starting slow and if I have enough left in the tank with 10 flight left to finish strong.Some interesting observations, my gums and inside my nose tingle some times. I think it is increased blood flow or something. I really thought I was getting a bloody nose the first time it happened. - Breathing through your mouth in an enclosed stairwell is not the healthiest thing in the world. Plenty of coughing afterwards and lots of dry mouth. Looks like I will be drinking lots of water on the way up just to keep my mouth moist. No place to spit the water out in a stairwell so I will have to swallow it (insert obvious jokes here).- I am not that sore the next day after this kind of training like I am running. I wonder if doing two steps at a time is more anaerobic than aerobic and I wonder if that makes a difference.- Using the handrail makes a huge difference in the later flights. - When using flights with an odd number of steps (or even if you are doing two at a time) you need to pay attention to alternating which leg you start on. This can get confusing so I set up a system where I start on my right leg on even number flights and my left leg on odd number flights. Remembering this when you are 70 or 80 flights in can get tough.- I have no idea what kind of music to put in my ipod. Especially since I am trying to pace myself to about 15 seconds a flight or 2.5 minutes every 10 flights or about 24 minutes. I know I can do faster but like any first race, it is hard to judge and I don't want to come out of the gate too fast and wheeze my way up the last few flights. Slow and steady is really the mantra with this one. It seems to me that you can do better by keeping a consistent pace than flaming out because once you are toast, it is hard to recover.Anyway, no more practices. I am taking Thursday off and just going to wait for the big stair climb on Sunday. Then, assuming I don't die, I will focus on my new running goals for 2008. Probably pick a couple of 5ks or maybe a 5k and a 10k if there are any good ones in the Chicago area.

Either I didn't know you were doing this, or I totally forgot. But- coolest thing ever! And sounds like you're all set to go. No spitting would be rough for me- can you spit off the side when you get up to the top? And man- that's gotta be one smelly, sweaty elevator coming down.

I don't think any windows open so spitting may be tough. Good point about the elevator. Really good point.Two more things, the shirts were really nice wicking (?) fabric shirts. Really nice. Second, my building is only 40 floors. I wonder if at 95 floors the elevation change and air quality will be noticeable.

 

[pigskinliquors]

GStrot; Your training and race sound like a blast! My only worry is that you are training your muscles in a very unique way (constantly pushing you up) while not working the opposite muscles (those to assist you in going down). I don't really know if this is a potential problem or not, but possibly a concern.

Not spitting would also be a problem for me, as would be not "snotting." I'm guessing that congestion on the stairs will also be a bit of an obstacle, and could make or break your race experience. Have a blast!!

edited to add: This song seems appropriate, and will last more than 8 minutes (paging Tri-Man for mandatory joke).

 

[RoarinSonoran]

I've seen this thread before, but never posted.

I'm 38 and have run a half-marathon and a couple of triathlons in my past (Long Island half Marathon in 1993, Mighty Montauk Tri & Central Park Tri in 2000). But since that last race in 2000, I've been virtually exercise-free -- and I ballooned up to 300 lbs last year. I've since lost 50 lbs. -- and signed up again for the Central Park Tri in August of this year. Lord help me.

It's only a sprint-distance event, but I'm still kind of afraid, even with 6 months to go. I can kick ### on my elliptical, but when I jog, I top out at a mile due to shin splints, pain in the soles of my feet, lower back pain. I'm a good swimmer, so that's the least of my worries. I have a converted mountain bike with road tires and a race bar. In my 2000 tris, that bike killed me, but I'm not going to upgrade.

Can anyone give me any training advice? Anything would be appreciated.

What, read the entire thread down? Just kidding. You'd know that we rib each other a lot if you bothered to read the entire thread.

Anyhow, regarding the shin splints and other pain, do consider visiting a doctor, especially one that specializes in ART -- Active Release Technique. It's basically a deep-tissuebone marrow massage, to break up and flush out the scar tissue built up by the injury. I had severe shin splints a couple years ago, to the point where I had to use every piece of furniture to get from my bed to the bathroom, but after getting ARTed and some orthotics, I haven't had any shin pain. Also get a shoe evaluation. You may need better support. In my case, my ankles were rolling over my arches, resulting in shin splints. The orthotics supported my arch better, so no more rolling over. I've also had ART treatment for I-T Band Syndrome (I-T Band is that group of tendons/muscles running from the outside of the knee to the hip). I'm still not 100%, but 97.34% recovered from (again) being barely able to walk is quite an improvement.

As someone else suggested, Darrin might just prove to be your best buddy on here, as he's a charter member of the I-lost-a-ton-of-weight-and-now-I'm-a-running-stud Club. I think he might be the President this year.

Welcome to the thread! GStrot started this thread to get him through a 10K, and now we're all just one big happy family, supporting each other in our training and events. If you make it a habit to post in here, that should motivate you to keep going. Good luck, and we'll be watching your progress!

 

[pigskinliquors]

 

[meeka]

Another 4 miles last night. Nothing real interesting to report, but it serves as some motivation to know I have to check in here and report my miles every couple of days.

Newbies and race reports get more attention ...but we're watching ...we're watching. :(

Keep posting, to keep yourselves honest. It's one thing to let yourself down by missing a workout, it's another to let down the FBG network.

Not looking for attention, just keeping myself honest. Gstot, I have looked into one of these climbs as well. Looks like something fun to try. Good luck.

 

[gruecd]

So I came home early from work on Monday feeling like absolute crap. The flu has been going around, so I figured it would take a couple of days, and I'd just start feeling better. Last night I went to the ER after coughing up some blood and developing a pain under my left ribcage. Doc did a chest x-ray, and lo and behold, I've got freakin' pneumonia. Started my antibiotics last night, and I'm feeling a little better already. Just hoping that this doesn't derail my plans for the Little Rock Half Marathon in 11 days or, more importantly, my training for Boston.

 

[pigskinliquors]

So I came home early from work on Monday feeling like absolute crap. The flu has been going around, so I figured it would take a couple of days, and I'd just start feeling better. Last night I went to the ER after coughing up some blood and developing a pain under my left ribcage. Doc did a chest x-ray, and lo and behold, I've got freakin' pneumonia. Started my antibiotics last night, and I'm feeling a little better already. Just hoping that this doesn't derail my plans for the Little Rock Half Marathon in 11 days or, more importantly, my training for Boston.

 

[El Floppo]

So I came home early from work on Monday feeling like absolute crap. The flu has been going around, so I figured it would take a couple of days, and I'd just start feeling better. Last night I went to the ER after coughing up some blood and developing a pain under my left ribcage. Doc did a chest x-ray, and lo and behold, I've got freakin' pneumonia. Started my antibiotics last night, and I'm feeling a little better already. Just hoping that this doesn't derail my plans for the Little Rock Half Marathon in 11 days or, more importantly, my training for Boston.

:silverlining: At least it's now, and not next month, and at least you caught it before it got too much further.

 

[BassNBrew]

So I came home early from work on Monday feeling like absolute crap. The flu has been going around, so I figured it would take a couple of days, and I'd just start feeling better. Last night I went to the ER after coughing up some blood and developing a pain under my left ribcage. Doc did a chest x-ray, and lo and behold, I've got freakin' pneumonia. Started my antibiotics last night, and I'm feeling a little better already. Just hoping that this doesn't derail my plans for the Little Rock Half Marathon in 11 days or, more importantly, my training for Boston.

:silverlining: At least it's now, and not next month, and at least you caught it before it got too much further.

 

[Revo]

Revo- I guarantee this thread will get you through your race, and beyond if you want it. I have been blown away by what these guys have accomplished- from savvy vets to complete newbies.Look back a ways through the thread (unless somebody chimes in here with the info)- a bunch of guys used a scheduled method of mixing running/walking that has the running part starting, iirc, at unimaginably short distances (20 seconds?). But the guys who used it, were up and running 5ks and then some in astonishingly little time. The first steps are always the hardest- but if you're diligent (and this thread is a huge help for that), you'll find yourself with a ton of them behind you. Now I just have to follow my own advice and find some time to get myself back in the saddle.fwiw- booze has a lot of carbs... not so great for the midsection.Hey! Just noticed the 9mo old bit... I've got an 8mo old son- where do you live?

Congrats on the little boy. I'm in Bayonne, NJ.

 

[tri-man 47]

So I came home early from work on Monday feeling like absolute crap. The flu has been going around, so I figured it would take a couple of days, and I'd just start feeling better. Last night I went to the ER after coughing up some blood and developing a pain under my left ribcage. Doc did a chest x-ray, and lo and behold, I've got freakin' pneumonia. Started my antibiotics last night, and I'm feeling a little better already. Just hoping that this doesn't derail my plans for the Little Rock Half Marathon in 11 days or, more importantly, my training for Boston.

It does derail it. You just haven't accepted it yet, my friend.

 

[SFBayDuck]

Checking in again, haven't even been on the FFA in over a week. Was in Vegas with 700 of my closest friends last week for our national sales meeting, let's just say no running occurred from Wednesday on. In fact a national sales meeting in Vegas might be the exact opposite of running, in terms of what it does to your body. I planned to get one in this weekend when I got back, but the stomach flu thing hit me. I don't mind running with a cold, but not too excited about running with the.....well, you know. Finally got back out there today for 3 miles at lunch, so only missed a week, and don't fell like I lost much. Need to find a half-marathon to get me on schedule and motivated at a higher level than I have been since that 16K trail run.

Welcome to the newbies, good to see Floppo is still alive, and congrats to Pigskin, great accomplishment!

 

[Revo]

I've noticed the soles of my feet hurt during runs. I ran the '93 Half Marathon no problem, entered the '94 edition and during training, my feet began to hurt badly. I went to a podiatrist who told me I had flat feet, and he made me sole inserts that I wore for about 5 years. The pain was too much and I dropped out of the event.

When I did my previous tris in 2000, I didn't use them and don't recall any feet issues. But since it may be a minor problem at this stage, can anyone advise on a non-doctor created athletic insole that may prevent the pain of running with flat feet? TIA.

 

[El Floppo]

I've noticed the soles of my feet hurt during runs. I ran the '93 Half Marathon no problem, entered the '94 edition and during training, my feet began to hurt badly. I went to a podiatrist who told me I had flat feet, and he made me sole inserts that I wore for about 5 years. The pain was too much and I dropped out of the event.When I did my previous tris in 2000, I didn't use them and don't recall any feet issues. But since it may be a minor problem at this stage, can anyone advise on a non-doctor created athletic insole that may prevent the pain of running with flat feet? TIA.

Hey man- don't be me and self-prescribe this stuff. I beat the #### out of my body during training for that IM and stupidly didn't see a doc until I was almost too hurt to race. Go see a doc who knows sports, and ideally tris and/or running and get yourself set up right. You don't want stupid pains to turn into worse things that will derail your training/getting back into shape, especially with your injury history and recent... ahem... extra baggage.I saw an amazing podiatrist in the city who is a multiple IMer and marathoner (after seeing joe-blow podiastrist who had no idea what was wrong with me and just told me to shut it down)- Dr Dan Geller. Recommend him 2000%.

 

[gruecd]

So I came home early from work on Monday feeling like absolute crap. The flu has been going around, so I figured it would take a couple of days, and I'd just start feeling better. Last night I went to the ER after coughing up some blood and developing a pain under my left ribcage. Doc did a chest x-ray, and lo and behold, I've got freakin' pneumonia. Started my antibiotics last night, and I'm feeling a little better already. Just hoping that this doesn't derail my plans for the Little Rock Half Marathon in 11 days or, more importantly, my training for Boston.

It does derail it. You just haven't accepted it yet, my friend.

We'll see about that.

 

[Darrinll40]

I got in 5 milers yesterday and today. Normally I would run tomorrow morning but I have a 10k on Saturday and I am going to rest the legs until then. Glad to see more people joining the thread with their updates and such.

Also nice to see floppo back. I don't have any kids, but I can imagine what a handful an 8 month old would be.

I am up to 250 crunches 5 nights a week, plus other exercises with the stability ball. I hope everyone is enjoying their runs as much as I am.

 

[Darrinll40]

I've noticed the soles of my feet hurt during runs. I ran the '93 Half Marathon no problem, entered the '94 edition and during training, my feet began to hurt badly. I went to a podiatrist who told me I had flat feet, and he made me sole inserts that I wore for about 5 years. The pain was too much and I dropped out of the event.When I did my previous tris in 2000, I didn't use them and don't recall any feet issues. But since it may be a minor problem at this stage, can anyone advise on a non-doctor created athletic insole that may prevent the pain of running with flat feet? TIA.

Hey man- don't be me and self-prescribe this stuff. I beat the #### out of my body during training for that IM and stupidly didn't see a doc until I was almost too hurt to race. Go see a doc who knows sports, and ideally tris and/or running and get yourself set up right. You don't want stupid pains to turn into worse things that will derail your training/getting back into shape, especially with your injury history and recent... ahem... extra baggage.I saw an amazing podiatrist in the city who is a multiple IMer and marathoner (after seeing joe-blow podiastrist who had no idea what was wrong with me and just told me to shut it down)- Dr Dan Geller. Recommend him 2000%.

Though I am relatively inexperienced, I have to agree. Enjoying a run is impossible if there is any foot pain. I have been lucky so far and have had zero foot troubles.

 

[culdeus]

I dusted off the trainer for the first time this year tonight. I'd been doing all my indoor stuff at the gym on the spin bikes.

Set out to do 100rpm/150bpm for 40 minutes or so just to bridge my two bigger days and to start my Wednesday build up.

It is a phenomenal sign that it took me a near hammerfest to keep it at 150bpm. I was absolutely mashing it in. This is clearly the best shape I've been in at this point in the season so far. I credit the near lack of knee pain whatsoever to allow me to really push myself so far.

I'm pumped.

 

[BassNBrew]

I dusted off the trainer for the first time this year tonight. I'd been doing all my indoor stuff at the gym on the spin bikes. Set out to do 100rpm/150bpm for 40 minutes or so just to bridge my two bigger days and to start my Wednesday build up. It is a phenomenal sign that it took me a near hammerfest to keep it at 150bpm. I was absolutely mashing it in. This is clearly the best shape I've been in at this point in the season so far. I credit the near lack of knee pain whatsoever to allow me to really push myself so far. I'm pumped.

What's your max heart rate on the bike?

 

[El Floppo]

I dusted off the trainer for the first time this year tonight. I'd been doing all my indoor stuff at the gym on the spin bikes. Set out to do 100rpm/150bpm for 40 minutes or so just to bridge my two bigger days and to start my Wednesday build up. It is a phenomenal sign that it took me a near hammerfest to keep it at 150bpm. I was absolutely mashing it in. This is clearly the best shape I've been in at this point in the season so far. I credit the near lack of knee pain whatsoever to allow me to really push myself so far. I'm pumped.

Nice. What's your next race this year?.. damn... 100rpm would have me either imploding or bouncing off the bike after 2 or 3 minutes at this point, regardless of the gearing. 40 minutes? Nice.

 

[pigskinliquors]

I dusted off the trainer for the first time this year tonight. I'd been doing all my indoor stuff at the gym on the spin bikes.

Set out to do 100rpm/150bpm for 40 minutes or so just to bridge my two bigger days and to start my Wednesday build up.

It is a phenomenal sign that it took me a near hammerfest to keep it at 150bpm. I was absolutely mashing it in. This is clearly the best shape I've been in at this point in the season so far. I credit the near lack of knee pain whatsoever to allow me to really push myself so far.

I'm pumped.

Nice. What's your next race this year?.. damn... 100rpm would have me either imploding or bouncing off the bike after 2 or 3 minutes at this point, regardless of the gearing. 40 minutes? Nice.

It is nice! Little does he know, that I'll be riding right behind him in this for the MS150 in April (I believe his next race). That should get his HR over 150, and keep mine in check

 

[tri-man 47]

I dusted off the trainer for the first time this year tonight. I'd been doing all my indoor stuff at the gym on the spin bikes. Set out to do 100rpm/150bpm for 40 minutes or so just to bridge my two bigger days and to start my Wednesday build up. It is a phenomenal sign that it took me a near hammerfest to keep it at 150bpm. I was absolutely mashing it in. This is clearly the best shape I've been in at this point in the season so far. I credit the near lack of knee pain whatsoever to allow me to really push myself so far. I'm pumped.

Great work! I"ve been having some really nice trainer workouts - a lot of time in the 90-100 rpm mode. Had an incredible rhythm this morning (on the bike, pervs) ...can't wait to see how the indoor training and new pedals translate into the outdoor riding this spring.My plantar faciitis continues to aggravate me. I can press hard on the spots that really ache, which helps for a while. But the ongoing pain tells me to get to my doc and get a referral for someone that knows the footsies well. I gotta sort this out.