Ran a 10k in June (7 Viewers)

[2Young2BBald]

Has anyone tried Cliff's Carrot Cake Bar? My wife is heading out for a run and broke one out and I took a bite. This has to be the best energy bar I have ever tasted. I a a recent convert from Snickers and love all of Cliff's bars (except the cranberry).

As for running, it is beautiful here (all relative, sunny & 38). I am going to shoot for 8 to 9 miles around 3:30 pm.

 

[culdeus]

Went out to ride with the "A" group today and my fat ### busted a spoke at the 1/2 mile mark. Limped it home and broke out the TT bike for the "B" group. did 45 miles at 17.5 mph including some short regroups and warmup. Dropped my chain 3 times in the big ring and small rear gears. Took it to the bike shop once again. We finally concluded that I was flexing the Bontreger ring so I replaced it with a stiffer Shamano. Preliminary ride in sneakers and jeans indicated that this may have solved the problem. This was my first ride since last Sunday when I climbed beech Mountain and then proceeded to get snowed in for three days.

Wait, what?

 

[RoarinSonoran]

Any St. Paddy's 5 or 10k's in the Chicago area? The wife wants to spend our last day in the Great White North in Chicago, to partake in the St. Paddy's activities, green river, etc. If I have a race to aim for, perhaps that'll incent me to get back into training. lol

 

[pigskinliquors]

Ran 6.25 miles in 55:59 this morning to prepare for the 10k at the end of the month. My plan right now is to go out and run that distance every Sunday morning between now and the race with shorter runs mixed in during the week. Does that sound like a good strategy?

Great Race Bentley!!! I can attest that running in Austin is pleasant on the eyes, though the quality at the marathon was nowhere near is pleasant as the average everyday scenery.I'd recommend speed work at least one day per week, most preferably Intervals (.5 mile fast, .25 rest). Try to work up to 4 intervals in one session between then and now. For your Sunday runs, I'd run the first 4 miles 30 seconds slower than pace, then run the 5th mile at 15-20 seconds faster than pace; use the 6th mile to cool down. The goal is to have your body get used to pushing itself when it's tired. This should help you gain speed between then and now, instead of maintaining.

edited to add; I put in your last race time (and guessed that you are currently running 11-15 miles per week) into "Smart Coach" and it gave me this training schedule for your 10k. It suggested pace and interval work (every other week), and to run your Sunday runs slow, building to 7 miles the last training week.

 

[pigskinliquors]

Did the RBM group ride this morning. Withstood all the attacks and stayed with the main field the entire way. A tremendous workout all the way around. Several times the group was surging to over 30 with sustained stretches of 26-28.

Rode with one of our team members till he left to go home. He's about 20# up from last year. Not a good sign, but I've been surprised by him before. He's already saying he might bail at bellvue. I'll see how he handles aledo. Another team member said he "wasn't feeling good" which probably means .

You might get promoted to 2nd wheel at this rate.

Just when I thought I had a good ride

I did a 37 mile ride this morning in incredibly strong winds. The first 14 miles were all against the wind and I was ecstatic to be averaging 17.2 mph. Much of the rest of the ride was with the wind, and I ended up averaging 19.0 mph. My knees miraculously feel great! I started a new leg work routine yesterday (4 types of squats, aimed at fast-twitch muscles = Tri-Man would love these!!), and my quads are a bit sore, but actually feel good. I have a LOOOOOONG ways to go to be ready to ride with Culdeus, but at least am noticing some early (only two weeks into training) improvement.

 

[pigskinliquors]

Here is a little inspiration for you older guys, and a lot for the younger guys.

Video

That's awesome that they were able to interview Tri-Man at the end of that

 

[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.

Posting from my friend's house in Memphis, so I can't write a lot right now, but I just wanted to post this quick update. I did run the half marathon this morning in Little Rock. My friend was running his first-ever half marathon, so I took it very easy and paced him for the first six or so miles, averaging around 9:30 pace. My lungs and everything felt great at that point, so I took off and ran the rest of the race on my own. Each of the remaining miles was under eight-minute pace, and my fastest mile was the last one (mile 13) at 7:17 or something. I ended up running a 6-minute negative split or something like that, with 1:00 for the first half and 54 minutes for the 2nd half. More importantly, my lungs felt great (so apparently I'm completely over the pneumonia), and my legs were fresh, so I should be able to resume my normal training schedule for Boston this week.Not my normal 1:30-1:35 half, but all things considered, I was VERY happy with how things went, and I'm looking forward to my normal 8- to 9-mile training run on Tuesday.

 

[mr. furley]

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.

Posting from my friend's house in Memphis, so I can't write a lot right now, but I just wanted to post this quick update. I did run the half marathon this morning in Little Rock. My friend was running his first-ever half marathon, so I took it very easy and paced him for the first six or so miles, averaging around 9:30 pace. My lungs and everything felt great at that point, so I took off and ran the rest of the race on my own. Each of the remaining miles was under eight-minute pace, and my fastest mile was the last one (mile 13) at 7:17 or something. I ended up running a 6-minute negative split or something like that, with 1:00 for the first half and 54 minutes for the 2nd half. More importantly, my lungs felt great (so apparently I'm completely over the pneumonia), and my legs were fresh, so I should be able to resume my normal training schedule for Boston this week.Not my normal 1:30-1:35 half, but all things considered, I was VERY happy with how things went, and I'm looking forward to my normal 8- to 9-mile training run on Tuesday.

you, my friend, are insane

 

[2Young2BBald]

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.

Posting from my friend's house in Memphis, so I can't write a lot right now, but I just wanted to post this quick update. I did run the half marathon this morning in Little Rock. My friend was running his first-ever half marathon, so I took it very easy and paced him for the first six or so miles, averaging around 9:30 pace. My lungs and everything felt great at that point, so I took off and ran the rest of the race on my own. Each of the remaining miles was under eight-minute pace, and my fastest mile was the last one (mile 13) at 7:17 or something. I ended up running a 6-minute negative split or something like that, with 1:00 for the first half and 54 minutes for the 2nd half. More importantly, my lungs felt great (so apparently I'm completely over the pneumonia), and my legs were fresh, so I should be able to resume my normal training schedule for Boston this week.Not my normal 1:30-1:35 half, but all things considered, I was VERY happy with how things went, and I'm looking forward to my normal 8- to 9-mile training run on Tuesday.

AMAZING! Have you been back to the Doc? I just wonder if there is a blood test, oxygen test, etc to let you know excatly where your body is at so you don';t push too hard. Also, are you popping vitamin C, etc to keep the immunties up?

 

[2Young2BBald]

Wrapped up my best week since late October when I ran my 1st 1/2 marathon. I did 7.5 miles on the treadmill on Tuesday night, 3.5 miles of speed work on the treadmill on Thursday night, where I did a 1/4 mile at 6 mph, 1.5 miles at 8 mph (max for my tredmill) walked a 1/4 mile at 4 mph, followed by another 1.5 miles at 8 mph. Today I got outdoors and ran 10.5 miles. I did the first 4.5 miles at her pace of 10 minute miles and the did the last 6 right around 9:15 minute miles. I am whipped now, more for the cold fresh air (35 degrees) than the run. It felt GREAT to be outside. I have some work to do in the next 5 weeks to get ready for my next 1/2 marathon on 4/6. I'd love to beat my best (and only) time of 1:53, but I'm not so sure I'll be there.

Roran S, if you want to drive 5 more hours, a buddy of mine & I are in for a St Patty's Day race on the 16th. It kicks of Detroit's parade and we'll get to rehydrate at Nemo's, and old, old Detroit bar across from Old Tiger Stadium. Kidding on the offer, but should have a great race report as it draws a VERY fun crowd (prizes for costumes, etc) and the 1st 50 males & felmales to finish get prizes. Its a 4-miler and I'd like to beat 30 minutes for the 1st time (got rea close on new years eve) and would think doing it in this time would get me in the top 50.

GOD it feels good to talk about upcoming races.

 

[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.

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

Posting from my friend's house in Memphis, so I can't write a lot right now, but I just wanted to post this quick update. I did run the half marathon this morning in Little Rock. My friend was running his first-ever half marathon, so I took it very easy and paced him for the first six or so miles, averaging around 9:30 pace. My lungs and everything felt great at that point, so I took off and ran the rest of the race on my own. Each of the remaining miles was under eight-minute pace, and my fastest mile was the last one (mile 13) at 7:17 or something. I ended up running a 6-minute negative split or something like that, with 1:00 for the first half and 54 minutes for the 2nd half. More importantly, my lungs felt great (so apparently I'm completely over the pneumonia), and my legs were fresh, so I should be able to resume my normal training schedule for Boston this week.Not my normal 1:30-1:35 half, but all things considered, I was VERY happy with how things went, and I'm looking forward to my normal 8- to 9-mile training run on Tuesday.

AMAZING! Have you been back to the Doc? I just wonder if there is a blood test, oxygen test, etc to let you know excatly where your body is at so you don';t push too hard. Also, are you popping vitamin C, etc to keep the immunties up?

And really glad to hear you're feeling better, G.

 

[gruecd]

AMAZING! Have you been back to the Doc? I just wonder if there is a blood test, oxygen test, etc to let you know excatly where your body is at so you don';t push too hard. Also, are you popping vitamin C, etc to keep the immunties up?

I have to go back in 2-3 weeks for another chest x-ray just to make sure the pneumonia is 100% gone. But if I wasn't healthy, there's no way I could've done that. I basically just let my body be my guide.

 

[pigskinliquors]

AMAZING! Have you been back to the Doc? I just wonder if there is a blood test, oxygen test, etc to let you know excatly where your body is at so you don';t push too hard. Also, are you popping vitamin C, etc to keep the immunties up?

I have to go back in 2-3 weeks for another chest x-ray just to make sure the pneumonia is 100% gone. But if I wasn't healthy, there's no way I could've done that. I basically just let my body be my guide.

GREAT to hear Gruecd. You still have 7 weeks to get ready = Knowing what you've done in the recent past (with hopefully a good x-ray!), you should have no problem. I can't wait to hear your Boston report :jealous:

 

[mr. furley]

Kaukauna native collapses, dies after marathon Adam Nickel, 27, completed 26.2-mile Arkansas race

"A Kaukauna native collapsed and died Sunday after doing what he loved — running in a marathon.

Adam Nickel, 27, who currently lived in Madison and attended graduate school in pharmacy at the University of Wisconsin-Madison, died late Sunday morning after completing the 26.2-mile Little Rock Marathon in Little Rock, Ark....."

 

[culdeus]

Kaukauna native collapses, dies after marathon Adam Nickel, 27, completed 26.2-mile Arkansas race

"A Kaukauna native collapsed and died Sunday after doing what he loved — running in a marathon.

Adam Nickel, 27, who currently lived in Madison and attended graduate school in pharmacy at the University of Wisconsin-Madison, died late Sunday morning after completing the 26.2-mile Little Rock Marathon in Little Rock, Ark....."

Not shocking. Lots of people drop dead doing these endurance events. One of the dark secrets of endurance sports.

 

[El Floppo]

Kaukauna native collapses, dies after marathon Adam Nickel, 27, completed 26.2-mile Arkansas race

"A Kaukauna native collapsed and died Sunday after doing what he loved — running in a marathon.

Adam Nickel, 27, who currently lived in Madison and attended graduate school in pharmacy at the University of Wisconsin-Madison, died late Sunday morning after completing the 26.2-mile Little Rock Marathon in Little Rock, Ark....."

Not shocking. Lots of people drop dead doing these endurance events. One of the dark secrets of endurance sports.

Really? I hear of one every now and then- but lots? Is it more prevelant in cycling?

 

[tri-man 47]

Adam Nickel, 27, who currently lived in Madison and attended graduate school in pharmacy at the University of Wisconsin-Madison, died late Sunday morning after completing the 26.2-mile Little Rock Marathon in Little Rock, Ark....."

Spooky. Sad to hear these stories.Gruecd, that's great to hear that you were able to run! I was planning to post a gruecd-popcorn icon today, so it's good to hear the report.

Speaking of which, Rock Lonemilk --- how's your first-marathon (late May) training coming along???

RoarinS, I don't find any St. Paddy's day races. Chicago gears up big-time for St. Paddy's day with the parade, the river, and the parties, so running doesn't get any focus (there's also a big Shamrock Shuffle at month-end). I was going to ask about your travel plans. Are you staying in Chicago overnight on the 16th? PM me the details - I'd like to find a time to meet you as you pass through O'Hare in the next day or so, or even better, hook up with you for a run on the afternoon of the 16th.

A double-double weekend for me:

Saturday - started with an early 90 minutes on the indoor bike trainer, then a 5 mile afternoon run.

Sunday - another reverse double, with a 6 mile run followed by 75 minutes on the bike.

The feet/legs were sore, but I iced things down after the Sunday workout and I seem none the worse for wear this morning.

 

[culdeus]

Kaukauna native collapses, dies after marathon Adam Nickel, 27, completed 26.2-mile Arkansas race

"A Kaukauna native collapsed and died Sunday after doing what he loved — running in a marathon.

Adam Nickel, 27, who currently lived in Madison and attended graduate school in pharmacy at the University of Wisconsin-Madison, died late Sunday morning after completing the 26.2-mile Little Rock Marathon in Little Rock, Ark....."

Not shocking. Lots of people drop dead doing these endurance events. One of the dark secrets of endurance sports.

Really? I hear of one every now and then- but lots? Is it more prevelant in cycling?

Quietly, the MS people will tell you they lose 5 a year. It's almost unheardof of having it due to a crash or automotive incursion. In the last two years in doing their largest one I know of 2 deaths and the year prior they lost 3 riders. In virtually every single case it's a heart attack or some massive coronary issue. About half die in their sleep in the tents the other somewhere in the first 30-40 miles. The main problem is people do these rides sometimes to "get in shape" then don't build a base, don't get checkups from their doctor, and then get out there with some heart condition and it asplodes.

The reason you hear it more in cycling than running is that people think they can just "ride easy" on these rallies. They don't see that you hit your MHR for much more sustained stretches cycling. I'm talking orders of magnitude here more Zone 5 time. That's regardless of how hard you ride. You'll eventually hit some elevation. Runners can just walk stretches that are tough. Of course people can (and do) walk bikes up hills, but there's more shame in that plus you create traffic issues. And cleated pedals also make it tough.

If you are doing major endurance events you really need to get a physical. I get one every year for tangentially this reason and get a full lipid panel also. Don't take chances.

 

[tri-man 47]

Here is a little inspiration for you older guys, and a lot for the younger guys.

Video

That's awesome that they were able to interview Tri-Man at the end of that

The 87 year-old, or the gay old man at the very end? The guy in black garb at 30-35 seconds looks similar to my running gait, I believe.

I see tapes like this and instinctively think, 'when I'm that age, I could beat 'em ...I'll beat that record.' Of course, for me, that age isn't that far off.

 

[pigskinliquors]

Here is a little inspiration for you older guys, and a lot for the younger guys.

Video

That's awesome that they were able to interview Tri-Man at the end of that

The 87 year-old, or the gay old man at the very end? The guy in black garb at 30-35 seconds looks similar to my running gait, I believe.

I see tapes like this and instinctively think, 'when I'm that age, I could beat 'em ...I'll beat that record.' Of course, for me, that age isn't that far off.

When I saw that, I thought "what great form." It is Chi-Running or Pose-Running at it's best. Lots of lean, great posture, and his feet don't go past the knee! We're ALL getting closer in age to these people.

 

[Peter_Griffin]

Here is a little inspiration for you older guys, and a lot for the younger guys.

Video

That's awesome that they were able to interview Tri-Man at the end of that

The 87 year-old, or the gay old man at the very end? The guy in black garb at 30-35 seconds looks similar to my running gait, I believe.

I see tapes like this and instinctively think, 'when I'm that age, I could beat 'em ...I'll beat that record.' Of course, for me, that age isn't that far off.

The truly humbling race experience is when someone who is that age is finishing the race at the same time as you. I'll never forget the first 15K I ran, as I'm practically dying at the finish line, these two old guys who looked like they were at least 60 were finishing at the same time as me and carrying on a conversation!

 

[BassNBrew]

Kaukauna native collapses, dies after marathon Adam Nickel, 27, completed 26.2-mile Arkansas race

"A Kaukauna native collapsed and died Sunday after doing what he loved — running in a marathon.

Adam Nickel, 27, who currently lived in Madison and attended graduate school in pharmacy at the University of Wisconsin-Madison, died late Sunday morning after completing the 26.2-mile Little Rock Marathon in Little Rock, Ark....."

Not shocking. Lots of people drop dead doing these endurance events. One of the dark secrets of endurance sports.

Really? I hear of one every now and then- but lots? Is it more prevelant in cycling?

Last year one passed on Mt. Mitchell and the year before one on Grandfather Mt. These events are 750-800 deep so you're talking about 1 in 1500.

 

[The Juggernaut]

I've come to the conclusion that my body is not meant to be a long distance runner, but I press on. With about 6 weeks left until my 10k, I'm pretty much on schedule. Did 5 miles yesterday at about 11:15 pace. Biggest problem right now is my right knee. Well that and most of my training has been on a treadmill. Hoping the weather clears up some in the ocming weeks to allow some real road work.

 

[tri-man 47]

I've come to the conclusion that my body is not meant to be a long distance runner, but I press on. With about 6 weeks left until my 10k, I'm pretty much on schedule. Did 5 miles yesterday at about 11:15 pace. Biggest problem right now is my right knee. Well that and most of my training has been on a treadmill. Hoping the weather clears up some in the ocming weeks to allow some real road work.

It's March, so the weather's starting to break somewhat (and the snow and ice is melting away). You should be able (and should!) get outside soon. That will help a lot. A bit of heresy in this thread, but running isn't the be-all and and end-all. What helps, though, is that running offers a lot of competitive events to measure one's progress (although sprint and longer triathlons, bike clubs, century rides, etc. also can fit the bill). I prefer to see running as part of overall conditioning and a commitment to fitness ...the "life athlete" concept.

 

[meeka]

I've come to the conclusion that my body is not meant to be a long distance runner, but I press on. With about 6 weeks left until my 10k, I'm pretty much on schedule. Did 5 miles yesterday at about 11:15 pace. Biggest problem right now is my right knee. Well that and most of my training has been on a treadmill. Hoping the weather clears up some in the ocming weeks to allow some real road work.

I think the bolded area is the key. Just keep putting the miles in. It will get easier. Then again if you are having a serious problem with your knee you may want to get that looked at.

If you are at 5 miles now the 10K should be no problem. Good Luck.

 

[Dark Matter]

Here is a little inspiration for you older guys, and a lot for the younger guys.

Video

That's awesome that they were able to interview Tri-Man at the end of that

The 87 year-old, or the gay old man at the very end? The guy in black garb at 30-35 seconds looks similar to my running gait, I believe.

I see tapes like this and instinctively think, 'when I'm that age, I could beat 'em ...I'll beat that record.' Of course, for me, that age isn't that far off.

When I saw that, I thought "what great form." It is Chi-Running or Pose-Running at it's best. Lots of lean, great posture, and his feet don't go past the knee! We're ALL getting closer in age to these people.

I am just starting to incorporate Chi running into my form. As my toes tend to point out, I really focus on trying to point my toes in a straight line. It makes my calfs really sore so I hope I'm doing it correctly. I like the visual of leaning forward and feeling as though some one is pulling you along with a bungee cord tied to your belly button. Do others here utilize the Pose method or Che running? Are they the essentially the same?

 

[Darrinll40]

I got in 5 miles this afternoon at an easy 10:00 min pace. I didn't realize how out of shape I could get by not runnign for 12 days. It is supposed to storm tomorrow so I will probably take the day off, and then I will get back to it on Wednesday evening.

Great to see everyone doing so well in their chosen sport. Thanks again for all the help and the inspiration to keep going.

Have a great day.

 

[pigskinliquors]

I am just starting to incorporate Chi running into my form. As my toes tend to point out, I really focus on trying to point my toes in a straight line. It makes my calfs really sore so I hope I'm doing it correctly. I like the visual of leaning forward and feeling as though some one is pulling you along with a bungee cord tied to your belly button. Do others here utilize the Pose method or Che running? Are they the essentially the same?

I try to be a Chi Runner, as do others on this board. Chi and Pose share a lot of the same principles. Here are some of the main Pose Method Principles (Link):1. Raise your ankle straight up under your hip, using the hamstrings

2. Keep your support time short

3. Your support is always on the balls of your feet

4. Do not touch the ground with your heels

5. Avoid shifting weight over your toes: raise your ankle when the weight is on the ball of your foot

6. Keep your ankle fixed at the same angle

7. Keep knees bent at all times

8. Feet remain behind the vertical line going through your knees

9. Keep stride length short

10. Keep knees and thighs down, close together, and relaxed

11. Always focus on pulling the foot from the ground, not on landing

12. Do not point or land on the toes

13. Gravity, not muscle action, controls the landing of the legs

14. Keep shoulder, hip and ankle in vertical alignment

15. Arm movement is for balance, not for force production

 

[2Young2BBald]

I am just starting to incorporate Chi running into my form. As my toes tend to point out, I really focus on trying to point my toes in a straight line. It makes my calfs really sore so I hope I'm doing it correctly. I like the visual of leaning forward and feeling as though some one is pulling you along with a bungee cord tied to your belly button. Do others here utilize the Pose method or Che running? Are they the essentially the same?

I try to be a Chi Runner, as do others on this board. Chi and Pose share a lot of the same principles. Here are some of the main Pose Method Principles (Link):1. Raise your ankle straight up under your hip, using the hamstrings

2. Keep your support time short

3. Your support is always on the balls of your feet

4. Do not touch the ground with your heels

5. Avoid shifting weight over your toes: raise your ankle when the weight is on the ball of your foot

6. Keep your ankle fixed at the same angle

7. Keep knees bent at all times

8. Feet remain behind the vertical line going through your knees

9. Keep stride length short

10. Keep knees and thighs down, close together, and relaxed

11. Always focus on pulling the foot from the ground, not on landing

12. Do not point or land on the toes

13. Gravity, not muscle action, controls the landing of the legs

14. Keep shoulder, hip and ankle in vertical alignment

15. Arm movement is for balance, not for force production

I think I would fall flat on my ### if I tried to think about all this while running, and I have been accused of thinking too much when I run. I would love to learn to use less energy and improve my stride, but I have this "its too late to change" mentality. The list does create a question, is it a matter of doing as many of the above as possible, all of the above, or a certain combo of many? I'd say I apply 9 or 10 of the 15 most of the time and 7 or 8 all of the time just running how I have always run. However, the only real time I see myself run in when I treadmill at hotels while traveling for work where they have those small rooms with mirror that usually make me want to puke after a run from some kind of motion sickness. Is there a better method to gauge if you are applying these correctly?On an unrealted note, a while back you had asked me to check in on how I liked the Brooks Glycerins. After my first real god and long outdoor run yesterday, I'd have to say I feel very good about them. I would think my shins would have been a bit sore with the Asics as well as the tops of my feet and I have zero pain in either. My back is a bit achy, but I am guessing this has more to do with being outdoors off the treadmill and less to do with the shoes. Uneven pavement was a ##### yesterday after months on the treadmill.

 

[tri-man 47]

I think I would fall flat on my ### if I tried to think about all this while running

Really! In a simple sense, I think the bad habit runners fall into is to throw the lower leg/foot out front too far ...the leg goes straight and really becomes something of a brake on each step (I saw this when I looked at some of my own marathon photos - yuck). I think a fundamental key to these methods is to use the upper leg to lift/position the lower leg to land and drive. The foot will more naturally land on the ball as opposed to a heavy heel strike.

 

[pigskinliquors]

I think I would fall flat on my ### if I tried to think about all this while running, and I have been accused of thinking too much when I run. I would love to learn to use less energy and improve my stride, but I have this "its too late to change" mentality. The list does create a question, is it a matter of doing as many of the above as possible, all of the above, or a certain combo of many? I'd say I apply 9 or 10 of the 15 most of the time and 7 or 8 all of the time just running how I have always run. However, the only real time I see myself run in when I treadmill at hotels while traveling for work where they have those small rooms with mirror that usually make me want to puke after a run from some kind of motion sickness. Is there a better method to gauge if you are applying these correctly?On an unrealted note, a while back you had asked me to check in on how I liked the Brooks Glycerins. After my first real god and long outdoor run yesterday, I'd have to say I feel very good about them. I would think my shins would have been a bit sore with the Asics as well as the tops of my feet and I have zero pain in either. My back is a bit achy, but I am guessing this has more to do with being outdoors off the treadmill and less to do with the shoes. Uneven pavement was a ##### yesterday after months on the treadmill.

Chi Running suggests that you can't think about your form all of the time, and that you should check it approximately every 5 minutes = cognitively process what your doing for short, periodic sessions. Doing so will allow you start to change the bad habits that are created over time; and have you being able to do more and more of the principles automatically (w/o thinking about them). I know I don't do all of the principles, but I hope to be able to over time. Great to hear about the Glycerins!!

 

[gruecd]

My legs (and more importantly, my lungs) felt pretty good after yesterday's half marathon, so I did an easy five miles on the treadmill tonight at 8:00 pace. Went off without a hitch, and my doctor gave me the go-ahead, so I'm going ahead with my planned 8-miler for tomorrow morning, my tempo run on Thursday, and then my 16-mile long run on Saturday.

I think this pneumonia thing might have been a blessing in disguise. I'd been starting to get kinda bored with my running, but having basically been off for the past couple of weeks, the passion is back. And as an added bonus, my legs are fresh. And to think, Boston is only seven weeks away!!!

 

[BassNBrew]

This evening was the championship for our indoor time trial series. Wasn't a priority for me as I decided to do a speed workout on the bike prior to the event and then rest a hour. Although the speed workout kicked my ### I had the best ride of my series and came in first. I averaged 280 watts over a 27 minute ride which was an improvement over my 263 where I started the series at. I was mostly base training during this timeframe so this improvement was a bonus. I won a $175 Nike soft shell biking jacket which was cool. This was added to prizes of 4 bike locks, arm warmers, leg warmers, and a water bottle from earlier in the series. I took home $300 worth of goodies and got 7 computrainer rides for a $60 registration which was kind of nice.

 

[BassNBrew]

Question for you runners. I've historically been a 8:30 miler when in peak running condition. Given that I'm 41, weigh roughly 220, and have never speed trained...is it feasible to sniff 6:30 miles if I speed train and drop 20-25 pounds? According to my "biking coach" my VO2 max should give me somewhat of a chance. She mentioned that if I currently have poor running form that I could easily pick up 1-1.5 minutes in a month. I suspect that I have poor running form.

My training partner is trying to convince me that I could qualify for the world long course duathlon championships being held in Charlotte in 2009 as a member of team USA if I can get my run time to this vicinity. She qualified last year and is looking for a training partner for 09. Someone talk some sense into me as I don't want to quit drinking and eating in vain.

 

[pigskinliquors]

Question for you runners. I've historically been a 8:30 miler when in peak running condition. Given that I'm 41, weigh roughly 220, and have never speed trained...is it feasible to sniff 6:30 miles if I speed train and drop 20-25 pounds? According to my "biking coach" my VO2 max should give me somewhat of a chance. She mentioned that if I currently have poor running form that I could easily pick up 1-1.5 minutes in a month. I suspect that I have poor running form.

My training partner is trying to convince me that I could qualify for the world long course duathlon championships being held in Charlotte in 2009 as a member of team USA if I can get my run time to this vicinity. She qualified last year and is looking for a training partner for 09. Someone talk some sense into me as I don't want to quit drinking and eating in vain.

Is it a 15k run, 80k bike, 7.5k run? if so, it would take quite a bit of work. I'd think it would be feasible, but difficult as hell! What distance were you running at 8:30, and how likely are you to drop 20 lbs? Dropping 2:00 per mile, for that long of a time, including a substantial ride in the middle sounds pretty daunting. Here's an article on ideal weight for running. It suggests that fitness is much more important than fatness for speed. Thus, you'd have to lose the weight, and still stay at your level of fitness/strength. From the article:

Still, there's no denying that healthy runners will race about two seconds per mile faster for every pound they lose.

Thus, losing 20 pounds will get you 40 seconds closer, but you'll still have to gain 80 more seconds. If your form can save you that 1-1.5 minutes who knows I say GO FOR IT!!!!!!!

 

[tri-man 47]

Question for you runners. I've historically been a 8:30 miler when in peak running condition. Given that I'm 41, weigh roughly 220, and have never speed trained...is it feasible to sniff 6:30 miles if I speed train and drop 20-25 pounds? According to my "biking coach" my VO2 max should give me somewhat of a chance. She mentioned that if I currently have poor running form that I could easily pick up 1-1.5 minutes in a month. I suspect that I have poor running form.My training partner is trying to convince me that I could qualify for the world long course duathlon championships being held in Charlotte in 2009 as a member of team USA if I can get my run time to this vicinity. She qualified last year and is looking for a training partner for 09. Someone talk some sense into me as I don't want to quit drinking and eating in vain.

Oof. That's a tough call. How long are the run distances? If you look at race results, you'll see a handful of guys your age running 5Ks at 6:30/mile or better, but not a lot at the 10K distance. Having never been close to that pace, it's quite a challenge to think you can develop the form and fast-twitch leg rotation for that kind of pace (esp. in the context of a duathlon). How much would your biking sacrifice to get in the sufficient run training (and would the loss of some pounds rob some biking power)? Your coach is right - your VO2 max gives you some hope. But I don't think the improvement in times is purely linear: You can bring the 8:30/mile down to 7:30 or even 7:00/mile with commitment and focused training, but going further to 6:30/mile is getting to another dimension of talent. Tough call!One thing you might try is to do some running for a couple of weeks to get some running 'legs,' and then go to a track and push a hard 1/4 mile. Can you do it in 1:35-1:40? Could you (with training) maintain that pace for 3-5 miles ...in a duathlon?

 

[El Floppo]

My legs (and more importantly, my lungs) felt pretty good after yesterday's half marathon, so I did an easy five miles on the treadmill tonight at 8:00 pace. Went off without a hitch, and my doctor gave me the go-ahead, so I'm going ahead with my planned 8-miler for tomorrow morning, my tempo run on Thursday, and then my 16-mile long run on Saturday.I think this pneumonia thing might have been a blessing in disguise. I'd been starting to get kinda bored with my running, but having basically been off for the past couple of weeks, the passion is back. And as an added bonus, my legs are fresh. And to think, Boston is only seven weeks away!!!

Great news, gruecd. Not that I was in the same boat- but my knee flared up 4 weeks before NYC and I shut things down for a week or so- came back feeling great, but I think my body got tricked into thinking it was tapering. Never really got going again, and never felt right during the marathon. 7 weeks sounds like plenty of time for you to get back into your normal training and still got a proper taper. I am really excited for you, g- any goals for Boston?

 

[El Floppo]

Question for you runners. I've historically been a 8:30 miler when in peak running condition. Given that I'm 41, weigh roughly 220, and have never speed trained...is it feasible to sniff 6:30 miles if I speed train and drop 20-25 pounds? According to my "biking coach" my VO2 max should give me somewhat of a chance. She mentioned that if I currently have poor running form that I could easily pick up 1-1.5 minutes in a month. I suspect that I have poor running form.My training partner is trying to convince me that I could qualify for the world long course duathlon championships being held in Charlotte in 2009 as a member of team USA if I can get my run time to this vicinity. She qualified last year and is looking for a training partner for 09. Someone talk some sense into me as I don't want to quit drinking and eating in vain.

Oof. That's a tough call. How long are the run distances? If you look at race results, you'll see a handful of guys your age running 5Ks at 6:30/mile or better, but not a lot at the 10K distance. Having never been close to that pace, it's quite a challenge to think you can develop the form and fast-twitch leg rotation for that kind of pace (esp. in the context of a duathlon). How much would your biking sacrifice to get in the sufficient run training (and would the loss of some pounds rob some biking power)? Your coach is right - your VO2 max gives you some hope. But I don't think the improvement in times is purely linear: You can bring the 8:30/mile down to 7:30 or even 7:00/mile with commitment and focused training, but going further to 6:30/mile is getting to another dimension of talent. Tough call!One thing you might try is to do some running for a couple of weeks to get some running 'legs,' and then go to a track and push a hard 1/4 mile. Can you do it in 1:35-1:40? Could you (with training) maintain that pace for 3-5 miles ...in a duathlon?

I think it's a stretch if 8:30s were your best time... but were you genuinely fit, or just- I'm gonna go run a couple of 10ks fit?FWIW- long course duathlon = 20k run-80k bike-10k runAs somebody who's considered duathlons (and done a few) instead of tris due to my piss-poor swimming, I think it might be a stretch, but worth shooting for... why the hell not? For comparison sake, here's my background- I was a collegiate/semi-pro soccer player. I could do sub 12:00 2 miles, and a usual training run for me was 5x 7:00 miles. This was all in my late teens and early 20s. For about 10 years I did practically bupkis until a friend signed me up with TnT to do an olympic Tri. 3 years later or racing and training pretty consistently, I did my first IM. In the training in the year before the IM I pulled off all of my PRs- 10k (as part of an olympic tri... 40k bike first after 1500m swim) @ 6:15s, 1/2 marathon @ 7:00s (as part of a 40m bike/run/ 40m bike workout... biked to the race, turn around and TT back for 20m). So I dropped my min/mile by about a minute- but that was after 2+ years of tri-training and a history of running fairly quickly I've never done a long course duathlon- but I'd imagine running 13ish miles before TTing would put a hurt on ya. (I've only done short duas)A year might be pushing it for you- but even if you don't make it for next year, you'll have the base to push for '10. I say definitely go for it.

 

[BassNBrew]

Thanks for the replies guys...here's the add'l info you were looking for.

1) Last year with 3 centuries rides under my belt and significant bike training, my training partner asked me to join her in a duathlon. I did because it was only a 5K run and 40K bike. I hadn't been doing any significant running and trained for 2 weeks to run at an 8:20 pace.

2) Two years ago I did an adventure tri that had an half marathon at the tail end. I was running 10-12 miles 1-2 times a week in preparation and generally running 9:20s. I think my best 5K time that year was 24 min or 7:30 miles.

3) The qualifers are usually 8K-53K-8K. The top finishers will be at a 5:30 pace. I might get lucky and one will double qualify which means the will roll down to the top 5. That's where a 6:30 pace would get me knocking on the door.

4) The event itself is a 20K-80K-20K which is insane. It would only be for fun for me. Someone asked why not try. My only interest would be because the event is in Charlotte next year. If I don't have a realistic shot to qualify (the best qualifier for me is in April) I rather pursue other things. I'd have to totally change my schedule to train over the winter and peak in April.

5) Is 20 pounds realistic...yes. I did the half marathon in the upper 190s and was at 205 for last year's 5K. 190 is feasible, but it might impact my biking.

Definately like some of the advice that I've heard. I think some short term goals might be in order and I can use that to determine where to go next.

 

[pigskinliquors]

Thanks for the replies guys...here's the add'l info you were looking for.1) Last year with 3 centuries rides under my belt and significant bike training, my training partner asked me to join her in a duathlon. I did because it was only a 5K run and 40K bike. I hadn't been doing any significant running and trained for 2 weeks to run at an 8:20 pace.2) Two years ago I did an adventure tri that had an half marathon at the tail end. I was running 10-12 miles 1-2 times a week in preparation and generally running 9:20s. I think my best 5K time that year was 24 min or 7:30 miles.3) The qualifers are usually 8K-53K-8K. The top finishers will be at a 5:30 pace. I might get lucky and one will double qualify which means the will roll down to the top 5. That's where a 6:30 pace would get me knocking on the door.4) The event itself is a 20K-80K-20K which is insane. It would only be for fun for me. Someone asked why not try. My only interest would be because the event is in Charlotte next year. If I don't have a realistic shot to qualify (the best qualifier for me is in April) I rather pursue other things. I'd have to totally change my schedule to train over the winter and peak in April.5) Is 20 pounds realistic...yes. I did the half marathon in the upper 190s and was at 205 for last year's 5K. 190 is feasible, but it might impact my biking.Definately like some of the advice that I've heard. I think some short term goals might be in order and I can use that to determine where to go next.

8k-53k-8k makes this sound more feasible to me than I thought. Some of my fastest 5 & 10k times have occurred at the end of a bike ride = the second leg shouldn't be too overwhelming. Additionally, the 53k bike ride shouldn't take too much out of you. I'd do some interval training and pace work over a 4 week stretch to see how much you can improve and start working on your form immediately. I'd also sign up for a 10k to give you a short-term goal. This is exciting!!

 

[pigskinliquors]

My training update:

It was 28 friggin' degrees here this morning (= 30 degree drop!). My planned 20 mile bike ride, turned into an interval session on my trainer. I truly despise the trainer, but needed to get a ride in, and wasn't too keen on frostbite.

I did a 15 minute warm-up at moderate pace, followed by 6, three minute intervals (one minute rest in between), keeping my cadence around 95 during the intervals, in the max gear I could sustain. I finished with a 10 minute cool-down. My HR stayed pretty low, except for the last couple, where I got it over 170. As much I didn't enjoy it, I'll most likely turn my Tuesday morning ride into an indoor interval ride, as I believe I can get good bang for my buck. Next week, I'll try to up it to 8 intervals, with the same cadence/gears.

Tomorrow's ride is a three parter:

1) ride 1 mile w/ my 6 year old, to drop her off at school (she'll be the lead dog in her Barbie Princess bike)

2) ride 6 miles to work, most likely straight into the wind, trying not to get run over

3) ride 7 miles back home, mostly downwind, trying to go as fast as I can, w/o getting run over.

Good fun!

 

[gruecd]

I am really excited for you, g- any goals for Boston?

Thanks, EF. My first goal is simply to finish strong and to enjoy the experience. That being said, I know that it's a tough course, and I did miss some training, so I'm thinking I'll run somewhere between 3:20 and 3:30.

 

[tri-man 47]

I am really excited for you, g- any goals for Boston?

Thanks, EF. My first goal is simply to finish strong and to enjoy the experience. That being said, I know that it's a tough course, and I did miss some training, so I'm thinking I'll run somewhere between 3:20 and 3:30.

:excitedtoo!:And BnB ...now you're getting me geared up for a duathlon! I'm not making any firm plans for spring/summer until the weather breaks/ice melts so I can get consistent running miles outdoors and get my bike out and gauge my improvement from the winter training.

Boogety, boogety, boogety ...let's go racin', boys!

 

[mr. furley]

so the Yak Trax have about 125 or so miles on em and now they're dead

 

[El Floppo]

I am really excited for you, g- any goals for Boston?

Thanks, EF. My first goal is simply to finish strong and to enjoy the experience. That being said, I know that it's a tough course, and I did miss some training, so I'm thinking I'll run somewhere between 3:20 and 3:30.

:excitedtoo!:And BnB ...now you're getting me geared up for a duathlon! I'm not making any firm plans for spring/summer until the weather breaks/ice melts so I can get consistent running miles outdoors and get my bike out and gauge my improvement from the winter training.

Boogety, boogety, boogety ...let's go racin', boys!

lol- me too! I started looking at those times and thinking... that's kinda in my old wheelhouse- I'm IN. :realitycheck: OLD wheelhouse. New and impoverished wheelhousetm has me training my ### off just to finish.

 

[El Floppo]

so the Yak Trax have about 125 or so miles on em and now they're dead

Euphemism for the wife?

 

[mr. furley]

so the Yak Trax have about 125 or so miles on em and now they're dead

Euphemism for the wife?

 

[tri-man 47]

so the Yak Trax have about 125 or so miles on em and now they're dead

Wow, that sucks. They don't have a weight limit on those things or anything, do they??

 

[gruecd]

so the Yak Trax have about 125 or so miles on em and now they're dead

Wow, that sucks. They don't have a weight limit on those things or anything, do they??

:(

 

[mr. furley]

so the Yak Trax have about 125 or so miles on em and now they're dead

Wow, that sucks. They don't have a weight limit on those things or anything, do they??

oof