Ran a 10k in June (5 Viewers)

[culdeus]

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??

 

[culdeus]

Man, 101, to run London Marathon

Buster Martin

Buster is counting down to the London Marathon on 13 April

A 101-year-old man has his sights on the London Marathon in a bid to become the world's oldest competitive runner.

Working plumber Buster Martin ran Sunday's Roding Valley half marathon in Essex in five hours 13 minutes, and is now focusing on London's 26-mile event.

On finishing the run, the first words of the ex-member of rock band The Zimmers were: "Where's my beer?"

Mr Martin, who has 17 children, started work at Pimlico Plumbers in London three years ago because he was bored.

He drank a tankard of ale before signing autographs and chatting to fans near the finish line of the Essex race.

'A revelation'

Charlie Mullins, managing director of Pimlico Plumbers, said he was "amazed" when Mr Martin appeared at work on Monday morning after his exertions.

He said: "I was amazed and delighted, he turned up on time and set to work polishing the vans. He's a revelation."

Mr Martin's trainer is marathon enthusiast Harmander Singh, who helped Fauja Singh, 96, break the London marathon record for the over-90s.

Buster, who lives in London, made headlines last year when he signed up as an agony uncle for men's magazine FHM, offering guidance to a younger generation.

He also found fame when The Zimmers, who had a combined age of more than 3,000 years, scored a hit single last year with a cover of The Who's My Generation.

 

[El Floppo]

Man, 101, to run London Marathon

Buster Martin

Buster is counting down to the London Marathon on 13 April

A 101-year-old man has his sights on the London Marathon in a bid to become the world's oldest competitive runner.

Working plumber Buster Martin ran Sunday's Roding Valley half marathon in Essex in five hours 13 minutes, and is now focusing on London's 26-mile event.

On finishing the run, the first words of the ex-member of rock band The Zimmers were: "Where's my beer?"

Mr Martin, who has 17 children, started work at Pimlico Plumbers in London three years ago because he was bored.

He drank a tankard of ale before signing autographs and chatting to fans near the finish line of the Essex race.

'A revelation'

Charlie Mullins, managing director of Pimlico Plumbers, said he was "amazed" when Mr Martin appeared at work on Monday morning after his exertions.

He said: "I was amazed and delighted, he turned up on time and set to work polishing the vans. He's a revelation."

Mr Martin's trainer is marathon enthusiast Harmander Singh, who helped Fauja Singh, 96, break the London marathon record for the over-90s.

Buster, who lives in London, made headlines last year when he signed up as an agony uncle for men's magazine FHM, offering guidance to a younger generation.

He also found fame when The Zimmers, who had a combined age of more than 3,000 years, scored a hit single last year with a cover of The Who's My Generation.

AND he's a working plumber... not sure which is tougher.

So either the Zimmers is the equivalent in size of a major symphony orchestra, or they've got a couple of "There can be only one" ringers.

[fouledattheplate] eta: wait... that's not Tri-Man, is it? [/softball]

 

[El Floppo]

I'm sure most of you already have this info- but Nutrition sale at Nashbar.

I haven't looked at it, so I can't verify if it's really a sale, or just marked up prices coming back down to normal.

eta: link to sale

 

[culdeus]

I'm sure most of you already have this info- but Nutrition sale at Nashbar.

I haven't looked at it, so I can't verify if it's really a sale, or just marked up prices coming back down to normal.

eta: link to sale

Typical mark up then mark down crap they've been doing for years. Check amazon. They are a surprisingly good choice for nutrition products.

 

[tri-man 47]

Man, 101, to run London Marathon

Buster Martin

Buster is counting down to the London Marathon on 13 April

A 101-year-old man has his sights on the London Marathon in a bid to become the world's oldest competitive runner.

AND he's a working plumber... not sure which is tougher.

[fouledattheplate] eta: wait... that's not Tri-Man, is it? [/softball]

Fair enough ...fair enough, after I zinged one at the newly-fit furley. I DID look up the world record for the 90yo+ marathon, though.

(something like 5 hrs, 40 minutes)

 

[pigskinliquors]

Fair enough ...fair enough, after I zinged one at the newly-fit furley. I DID look up the world record for the 90yo+ marathon, though. (something like 5 hrs, 40 minutes)

and the qualifying time for 80+ at Boston is 5 hrs.

 

[El Floppo]

I'm sure most of you already have this info- but Nutrition sale at Nashbar.

I haven't looked at it, so I can't verify if it's really a sale, or just marked up prices coming back down to normal.

eta: link to sale

Typical mark up then mark down crap they've been doing for years. Check amazon. They are a surprisingly good choice for nutrition products.

I've had some good luck with Nashbar- but yeah- most of the time they're not doing you any favors.Good tip about amazon- never even thought of them for this stuff.

 

[El Floppo]

3m @ 8:35s

First run in a LONG time... felt very fat. Although maybe that's because of the fat.

 

[pigskinliquors]

I'm sure most of you already have this info- but Nutrition sale at Nashbar.

I haven't looked at it, so I can't verify if it's really a sale, or just marked up prices coming back down to normal.

eta: link to sale

Typical mark up then mark down crap they've been doing for years. Check amazon. They are a surprisingly good choice for nutrition products.

I've had some good luck with Nashbar- but yeah- most of the time they're not doing you any favors.Good tip about amazon- never even thought of them for this stuff.

FWIW: Academy Sports (at least ours) sells 18 packs of Gu (6-packs of 3 different flavors) for $12.99.

 

[pigskinliquors]

Anyone having any success with any supplements, vitamins, gels, etc.?

I'm going to try "hammer" gels for the first time over the weekend upon a recommendation from a friend, and have been a long-time Gu consumer.

 

[El Floppo]

Anyone having any success with any supplements, vitamins, gels, etc.? I'm going to try "hammer" gels for the first time over the weekend upon a recommendation from a friend, and have been a long-time Gu consumer.

It's been years since I did all the gel comparisons, but- the Hammer gels, IIRC, had the least supplements. Tasted pretty good though. I went through a lot of different gels, but always come back to plain Gu and/or Egels if it's an endurance thing (more cals and electrolytes, but also more gel).When I was deep into the tri-training, I was taking daily Multi-vitamin, Glucosymine w/Condroitin (sp?) and Fish Oil. The first I took as pills, the latter I'd just pour all over myself like in Flash Dance.

 

[pigskinliquors]

Anyone having any success with any supplements, vitamins, gels, etc.?

I'm going to try "hammer" gels for the first time over the weekend upon a recommendation from a friend, and have been a long-time Gu consumer.

It's been years since I did all the gel comparisons, but- the Hammer gels, IIRC, had the least supplements. Tasted pretty good though. I went through a lot of different gels, but always come back to plain Gu and/or Egels if it's an endurance thing (more cals and electrolytes, but also more gel).When I was deep into the tri-training, I was taking daily Multi-vitamin, Glucosymine w/Condroitin (sp?) and Fish Oil. The first I took as pills, the latter I'd just pour all over myself like in Flash Dance.

I swear by Glu/Condroit, as my knees (knock on wood), have been able to handle much more than they could prior to using it.

 

[Darrinll40]

Wow, I just had my best run in two weeks, 6.39 miles at a 9:40 pace. It would have been a faster pace but I really slowed down and took it easy the last 3/4 mile. Since I have only run 3 times in two weeks I am going to rest until Saturday morning and probably run 5 miles. I think I will stick to six on Sunday, no sense in pushing mileage my legs aren't ready for.

 

[2Young2BBald]

Anyone having any success with any supplements, vitamins, gels, etc.? I'm going to try "hammer" gels for the first time over the weekend upon a recommendation from a friend, and have been a long-time Gu consumer.

I am very interested too. I tried and loved EAS' VO2 Peak last fall and EAS quickly took them off the market to focus more on muscle mass type products. I called and spoke with someone with EAS that stated they have had 100s of calls looking for them to bring the product back.What kind of info came with the recommendation?

 

[culdeus]

Anyone having any success with any supplements, vitamins, gels, etc.? I'm going to try "hammer" gels for the first time over the weekend upon a recommendation from a friend, and have been a long-time Gu consumer.

I am very interested too. I tried and loved EAS' VO2 Peak last fall and EAS quickly took them off the market to focus more on muscle mass type products. I called and spoke with someone with EAS that stated they have had 100s of calls looking for them to bring the product back.What kind of info came with the recommendation?

I'm switching to hammer because I'm tired of having to deal with the little packets after I'm done with it. In the end it's just straight carbs (for most of the flavors).

 

[snorlax]

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....."

I just wanted to say that I went to college with this guy. While I wouldn't call him a friend, he seemed like a pretty decent guy in my interactions with him. He was a college wrestler and in ridiculously good shape. This news is pretty surprising; a little surprised I didn't hear before today.

 

[tri-man 47]

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....."

I just wanted to say that I went to college with this guy. While I wouldn't call him a friend, he seemed like a pretty decent guy in my interactions with him. He was a college wrestler and in ridiculously good shape. This news is pretty surprising; a little surprised I didn't hear before today.

Wow - small world. As a very good athlete, I wonder if he just pushed himself too hard. Tough to hear.

 

[gruecd]

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....."

I just wanted to say that I went to college with this guy. While I wouldn't call him a friend, he seemed like a pretty decent guy in my interactions with him. He was a college wrestler and in ridiculously good shape. This news is pretty surprising; a little surprised I didn't hear before today.

Wow - small world. As a very good athlete, I wonder if he just pushed himself too hard. Tough to hear.

I'm guessing some kind of congenital heart defect.And tri-man, is that a dangling participle, or are you simply tooting your own horn?

 

[pigskinliquors]

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....."

I just wanted to say that I went to college with this guy. While I wouldn't call him a friend, he seemed like a pretty decent guy in my interactions with him. He was a college wrestler and in ridiculously good shape. This news is pretty surprising; a little surprised I didn't hear before today.

 

[pigskinliquors]

Small dilemma:

Mrs. Liquors' "graduation" (Massage Therapy) is on the Sunday of the MS150. The ceremony is literally a brunch for her and her 7 classmates (+ friends/family) where they hand them their transcripts. The data/time for the ceremony was just announced last night = I had no way of knowing otherwise. She is being extremely supportive in telling me to race (which I will be doing), but I feel like a heel for not being there for her. She'll end up taking our two daughters (2 and 6) and will have to chase them around the entire time. With more than $300 raised from friends/family for MS already, she more than understands that I can't/shouldn't miss the race. While I'll feel pretty awful not being there, she has flat out said, "don't you dare worry about me, your day is just as important."

The kicker/dilemma is that she also said, "Please don't worry about it at all, you can make it up to me with a trip to David Gardner's (with a HUGE grin on her face)." David Gardner's is a HIGH end jewelry store. Now, I planned on getting here a wonderful gift for graduation, but this might require upping the ante. She's an amazing wife/mother and deserves the world. I'm going to have to come up with something uber special for this one. Any recommendations/suggestions? FYI: DITB would not be the right choice.

 

[gruecd]

FYI: DITB would not be the right choice.

FYI: DITB is always the right choice.

 

[BassNBrew]

15 mile tempo ride tonite at 22.4 mph.

Well I paid the US Cycling association their $60 ransom yesterday and am officially a CAT5 cyclist. Here's my tenative 08 schedule as I think out loud.

White Rose Sprints Apr 04, 2008 - Fri.

Rock Hill Crit 12.5M Apr 05, 2008 - Sat.

Rock Hill Road Race 45M Apr 06, 2008 - Sun.

LMS 10M TT Apr 09, 2008 - Wed.

Tour Cashiers 100M Apr 13 - Sun

April 19 Work Weekend

Howard's Gap 60M AOMM Training Apr 26 - Sat

LMS 10M TT Apr 30, 2008 - Wed.

May 3 Work Weekend

Caesar Head 85M AOMM Training May 10 - Sat

Fletcher Flyer 100M May 18, 2008 - Sun.

Marquis de Sade 85M AOMM Training May 24 - Sat.

LMS 10M TT May 28, 2008 - Wed.

June 7 Work Weekend

Mt. Mitchell 100M Jun 9, 2008 - Mon.

LMS 40K TT Jun 11, 2008 - Wed.

BS&G 100M June 28, 2008 - Sat.

Tryon 100K July 4, 2008 - Fri.

LMS 40K TT July 09, 2008 - Wed.

Triad Omni Crit 45 min July 11, 2008 - Fri

Triad Omni Road Race 35M July 12, 2008 - Sat

Triad Omni 10M TT July 13, 2008 - Sun

French Broad Omni 20K TT July 18, 2008 - Fri

French Broad Omni Road Race 31M July 19, 2008 - Sat

French Broad Omi Crit 30 min July 20, 2008 - Sun

July 26 Work Weekend

LMS 10M TT and TTT July 30, 2008 - Wed.

Salisbury Crit Thursday Evening, July 31

Statesville Crit Friday Evening, August 1

Harrisburg Crit Saturday, August 2

August 9 Work Weekend

LMS 10M TT Aug 13, 2008 - Wed.

Terry Duathlon 5K/40K Aug 16, 2008 - Sat.

LMS 10M TT Sep 10, 2008 - Wed.

LMS 40K TT Oct 01, 2008 - Wed.

 

[culdeus]

Looks if nothing else, expensive.

 

[mr. furley]

ran w/o the Yak Trax on tonite.

clocked my fastest pace ever. also learned that my feet/legs have unlearned the previous near flat footed running style and have begun to roll outward again.. which explains the shin splints lately.

i think the Yak Trax were hurting me more than helping

 

[BassNBrew]

Looks if nothing else, expensive.

Probably $700 in entires. I'd send it to Obama but after collecting $35 mil he's probably OK. A lot goes to charity so I'll take the write offs and happily support some of our local charities. To me it looks like fun...others it looks like $. Each to their own.

 

[Iwannabeacowboybaby!]

15 mile tempo ride tonite at 22.4 mph.Well I paid the US Cycling association their $60 ransom yesterday and am officially a CAT5 cyclist. Here's my tenative 08 schedule as I think out loud.White Rose Sprints Apr 04, 2008 - Fri.Rock Hill Crit 12.5M Apr 05, 2008 - Sat.Rock Hill Road Race 45M Apr 06, 2008 - Sun.LMS 10M TT Apr 09, 2008 - Wed.Tour Cashiers 100M Apr 13 - Sun April 19 Work WeekendHoward's Gap 60M AOMM Training Apr 26 - Sat LMS 10M TT Apr 30, 2008 - Wed.May 3 Work WeekendCaesar Head 85M AOMM Training May 10 - SatFletcher Flyer 100M May 18, 2008 - Sun. Marquis de Sade 85M AOMM Training May 24 - Sat.LMS 10M TT May 28, 2008 - Wed.June 7 Work WeekendMt. Mitchell 100M Jun 9, 2008 - Mon. LMS 40K TT Jun 11, 2008 - Wed. BS&G 100M June 28, 2008 - Sat.Tryon 100K July 4, 2008 - Fri.LMS 40K TT July 09, 2008 - Wed.Triad Omni Crit 45 min July 11, 2008 - FriTriad Omni Road Race 35M July 12, 2008 - SatTriad Omni 10M TT July 13, 2008 - SunFrench Broad Omni 20K TT July 18, 2008 - FriFrench Broad Omni Road Race 31M July 19, 2008 - SatFrench Broad Omi Crit 30 min July 20, 2008 - SunJuly 26 Work Weekend LMS 10M TT and TTT July 30, 2008 - Wed. Salisbury Crit Thursday Evening, July 31 Statesville Crit Friday Evening, August 1 Harrisburg Crit Saturday, August 2 August 9 Work WeekendLMS 10M TT Aug 13, 2008 - Wed. Terry Duathlon 5K/40K Aug 16, 2008 - Sat.LMS 10M TT Sep 10, 2008 - Wed. LMS 40K TT Oct 01, 2008 - Wed.

On Oct. 2, you look to be in pretty good shape.

 

[BassNBrew]

On Oct. 2, you look to be in pretty good shape.

That #### is cake compared to Boston or dropping a couple of hundred pounds then running 7 min something miles or the daily training miles/times logged by many around here.

 

[meeka]

I am having some back trouble today. I usually have a little soreness after some of my runs, but today is as bad as it has been. It is starting to loosen up a little, so there is still hope for my long run tomorrow.

I am trying to have my first 100+ mile month this month, and I am finding that having that goal has added some new motivation. I will probably have to set another goal for April to stay motivated for my May race.

 

[2Young2BBald]

I am having some back trouble today. I usually have a little soreness after some of my runs, but today is as bad as it has been. It is starting to loosen up a little, so there is still hope for my long run tomorrow. I am trying to have my first 100+ mile month this month, and I am finding that having that goal has added some new motivation. I will probably have to set another goal for April to stay motivated for my May race.

Is it time for new shoes or did you change running surface? I have tons of pains, but I think the only time I have had a sore back is when my shoes are starting to fade, when I beach or trail ran or when I upped my miles by a bunch.

 

[tri-man 47]

Wow - small world. As a very good athlete, I wonder if he just pushed himself too hard. Tough to hear.

And tri-man, is that a dangling participle, or are you simply tooting your own horn?

Oh, sorry - definitely dangling. But you're allowed to think what you want! liquors, that's a tough call on the schedule conflict. Sounds like your wife is understanding, so you should be able to work it out ( ).And BnB, about your schedule: Ran 4 miles this morning, with a timed 2 mile run in the middle of it - 7:20/mile pace ...not too shabby since I'm just gearing my running back up and it was friggin cold out there.

 

[meeka]

I am having some back trouble today. I usually have a little soreness after some of my runs, but today is as bad as it has been. It is starting to loosen up a little, so there is still hope for my long run tomorrow. I am trying to have my first 100+ mile month this month, and I am finding that having that goal has added some new motivation. I will probably have to set another goal for April to stay motivated for my May race.

Is it time for new shoes or did you change running surface? I have tons of pains, but I think the only time I have had a sore back is when my shoes are starting to fade, when I beach or trail ran or when I upped my miles by a bunch.

No, the shoes are fine, and I am still treadmill bound. (-2 today) It is feeling better now than it was earlier today. I may just have to take it easy tomorrow. I could just as easily be something I did with one of my boys yesterday. Who knows? Thanks for the headsup, I will keep the shoes problem in mind when I get over 300 miles on them.

 

[Darrinll40]

BnB, I have to agree, your schedule is nuts. But I bet riding those French Broads will be nice. Can you throw in some American and English Broads with those?

I think I am back, I ran a nice, fairly easy 5 miles with a small push the last 3/4 mile or so and I averaged 9:21, with a slow mile of 9:39.

Most everyone posting here seems to be doing well. Good to see tri-man getting back out on the roads. Spring will be here soon.

 

[2Young2BBald]

Spring will be here soon.

Promise? I am starting to think it'll never come. I am holding off registering for what is supposed to be one of the more enjoyable races around here, next weekend because I don't know if the roads will be runnable enough to enjoy it. Likely, I'll tough it out, but the long term forecast has it around 40s or so and we've got a bunch of snow on the ground. I added speed work on the treadmill the last few weeks and have my first purple toe of the season to show for it from the jaring action the treadmill gives.

 

[2Young2BBald]

Help me out here. Next month I've roped a dozen or so folks in to running a 1/2 marathon. One of the things I hyped was the martian theme and the awesome shirt they come up with each year. More or less, this is a fun event for all kinds of runners. Well, they have just posted the shirt design on their web site and, to a person, everyone thinks its , but I love it (except the fact that 5'6", bald, almost 40 year olds really should not go sleveless).

So, tell me this isn't the stuff:

Front of Awesome Shirt

Back of Awesome Shirt

 

[mr. furley]

 

[culdeus]

Help me out here. Next month I've roped a dozen or so folks in to running a 1/2 marathon. One of the things I hyped was the martian theme and the awesome shirt they come up with each year. More or less, this is a fun event for all kinds of runners. Well, they have just posted the shirt design on their web site and, to a person, everyone thinks its , but I love it (except the fact that 5'6", bald, almost 40 year olds really should not go sleveless).

So, tell me this isn't the stuff:

Front of Awesome Shirt

Back of Awesome Shirt

I didn't think someone could come up with something worse than what the ms group wants us to wear this year, but you've found one. Jesus that's horrible.

 

[bentley]

Pretty brutal. Really, the back would probably be fine if the shirt had sleeves and there wasn't so much craziness going on with the front.

 

[bentley]

My plan for today is to find the extra 3/4 of a mile to turn my normal Sunday 10k run into a 7 miler. Thanks again for the tips and the link to the Runner's World training plan.

 

[tri-man 47]

Help me out here. Next month I've roped a dozen or so folks in to running a 1/2 marathon. One of the things I hyped was the martian theme and the awesome shirt they come up with each year. More or less, this is a fun event for all kinds of runners. Well, they have just posted the shirt design on their web site and, to a person, everyone thinks its :X , but I love it (except the fact that 5'6", bald, almost 40 year olds really should not go sleveless).

So, tell me this isn't the stuff:

Front of Awesome Shirt

Back of Awesome Shirt

It's obviously unique, and I actually think it's extremely clever and fun. So I give it a I will admit that looking at the front middle, I was starting to think that martians had two-headed penises (peni?), but then I realized from the back that those are energy supply lines. Which means my first thought might not have been too far off.

Seriously, it's nice to see some creative variety that for regular wear will cause folks to give a second look and a smile.

eta: Crimeny ...reading ahead ...I'M becoming like 2Young's dad. [Note to self: check wardrobe before upcoming Vegas trip.]

 

[2Young2BBald]

Help me out here. Next month I've roped a dozen or so folks in to running a 1/2 marathon. One of the things I hyped was the martian theme and the awesome shirt they come up with each year. More or less, this is a fun event for all kinds of runners. Well, they have just posted the shirt design on their web site and, to a person, everyone thinks its , but I love it (except the fact that 5'6", bald, almost 40 year olds really should not go sleveless).

So, tell me this isn't the stuff:

Front of Awesome Shirt

Back of Awesome Shirt

I didn't think someone could come up with something worse than what the ms group wants us to wear this year, but you've found one. Jesus that's horrible.

Serously? I must be becoming my Dad. We were in Vegas in the early 90s and he had on a pair of those patchwork plaid pants that he loved. We were walking past The Mirage when some drunk shouted "hey clown, Circus/Circus is that way". Needless to say, he realized the pants were not exactly as "cool" as he thought they were.I am going to hold out hope that someone sees the beauty in this sucker (and I'm discounting your opinion a bit as someone that has touted biking shorts).

 

[pigskinliquors]

Proud Parent Day!

Our 6 year old had a 1.5 mile road race this morning. I was a volunteer for the race, and had the very first turn = I was able to push our two year old in a stroller after the last participant passed us and was able to catch up with Mrs. Liquors and our 6 yr. old. She ran almost continuously to the 1 mile point where she stopped at the rest stop to get a granola bar and some water. She than ran and walked the rest of the way, and sprinted the last 50 yards for the "crowd." She had a blast, as did our whole family.

She also won a raffle prize, which was more of a "Daddy-gift". It was a brand new basketball, a pair of old school Dolphin running shorts, and a Dolphin tank top. The new running outfit would make a great Halloween costume, if I ever want to go as HIM.

 

[pigskinliquors]

Ran 4 miles this morning, with a timed 2 mile run in the middle of it - 7:20/mile pace ...not too shabby since I'm just gearing my running back up and it was friggin cold out there.

Giddy'up Tri-Man!!! Great to hear that you are back at it. Any pain?

 

[mr. furley]

Proud Parent Day!

Our 6 year old had a 1.5 mile road race this morning. I was a volunteer for the race, and had the very first turn = I was able to push our two year old in a stroller after the last participant passed us and was able to catch up with Mrs. Liquors and our 6 yr. old. She ran almost continuously to the 1 mile point where she stopped at the rest stop to get a granola bar and some water. She than ran and walked the rest of the way, and sprinted the last 50 yards for the "crowd." She had a blast, as did our whole family.

She also won a raffle prize, which was more of a "Daddy-gift". It was a brand new basketball, a pair of old school Dolphin running shorts, and a Dolphin tank top. The new running outfit would make a great Halloween costume, if I ever want to go as HIM.

that's awesome just keep in mind if she passes me on the course, i will push her down

 

[Darrinll40]

I found this here, and I have a few questions for you gurus.

The following is from Owen Anderson's 2nd edition of Lactate Lift-Off. If you're intrigued by Owen's contemporary view of distance training, visit his website: www.runningresearchnews.com Lactate Lift-Off can be ordered on line.

"If you improve your maximal running speed by means of regular sprint training, you will often simultaneously improve your VO2max and vVO2max, because you will be able to produce the kinds of

top-end running speeds which drive oxygen consumption to its true limit. In the old days (which are still with us, unfortunately), many endurance coaches frowned on the improvement of maximal running speed, believing it to involve “anaerobic” training and the creation of greater “anaerobic” power, without a concomitant aerobic

advance. Nothing could be further from the truth! The greater your running speed, the higher your aerobic potential.

Note that the effects of high-speed training and the consequential upgrade in max cycling velocity on aerobic capacity are both sizable and quick to appear. Just four weeks of sprint training can accelerate max speed by 25 percent and elevated VO2max by 15 percent.

The bottom line? Sprint training has beautiful effects on your fitness and RVLT, and it is relatively easy to carry out. If you are a stranger to sprint training, begin cautiously, with 40- to 60-meter reps, a 1/5 work/rest ratio, and five minutes of jogging-and-walking recovery between sets. For your first sprint session, cover no more than 600 to 800 meters of total sprinting. An early sprint workout might be constructed as follows

(don’t forget that a great warm-up precedes all sprinting):

(1) 4 X 40 meters, 1/5 work/rest ratio, five minutes of recovery at end of set,

(2) 4 X 50 meters, 1/5 work/rest ratio, five minutes of recovery,

(3) 4 X 60 meters, 1/5 work/rest ratio, five minutes of recovery, and

(4) 2 X 80 meters, 1/5 work/rest ratio, cool-down.

All of the above reps would be performed at around 90 percent of maximal effort, i. e., not at very top speed, but close to it. Each rep would be hit from a “flying start” (you would accelerate for about 10 meters up to your starting point so that you would be in full stride at the beginning of each rep).

Be sure to use short, flying starts for each rep – and to call up 90 to 100 percent of max intensity within the reps, while staying relaxed and fluid.

Note that sprint training has classically been confined to the end stages of training programs, when competitive runners are hoping to boost raw running speed. However, the broad metabolic and performance related changes associated with sprint training suggest that it is a valid training technique for any phase of your overall program. Early in the year, it may upgrade VO2max, muscle oxidative capacity, RVLT, glycogen storage, power, and endurance. Late in the year, well …., it will do the same! The key difference is that you should be able to complete more reps toward the end of your training phase or year, and the individual reps will be higher in quality, thus aggrandizing the benefits."

1. Does it make sense and do you think it will work?2. I know what the 4x40 means, but what is the 1/5 work/ rest ratio mean in this context?

3. Is the above 4 steps all one workout?

Anyway, this morning I did 6.4 miles at a 9:38 pace. The best part was that I had negative splits. I started the run out slowly and finished at a 7:40 pace. This weekend was the first time I was able to run back to back days in almost 3 weeks. I hope everyone else is doing well.

 

[gruecd]

My back was a little sore yesterday, so I flip-flopped my training schedule. Did an easy 5 miles at 8:02 pace on the treadmill yesterday afternoon, and I'll be heading outside for an easy 16-miler this afternoon. My longest run since the pneumonia, so I'm hoping the lungs hold up OK. Time will tell.

 

[tri-man 47]

Proud Parent Day!

Our 6 year old had a 1.5 mile road race this morning. I was a volunteer for the race, and had the very first turn = I was able to push our two year old in a stroller after the last participant passed us and was able to catch up with Mrs. Liquors and our 6 yr. old. She ran almost continuously to the 1 mile point where she stopped at the rest stop to get a granola bar and some water. She than ran and walked the rest of the way, and sprinted the last 50 yards for the "crowd." She had a blast, as did our whole family.

She also won a raffle prize, which was more of a "Daddy-gift". It was a brand new basketball, a pair of old school Dolphin running shorts, and a Dolphin tank top. The new running outfit would make a great Halloween costume, if I ever want to go as HIM.

that's awesome just keep in mind if she passes me on the course, i will push her down

Cool story, liquors!

 

[tri-man 47]

I found this here, and I have a few questions for you gurus.

The bottom line? Sprint training has beautiful effects on your fitness and RVLT, and it is relatively easy to carry out. If you are a stranger to sprint training, begin cautiously, with 40- to 60-meter reps, a 1/5 work/rest ratio, and five minutes of jogging-and-walking recovery between sets. For your first sprint session, cover no more than 600 to 800 meters of total sprinting. An early sprint workout might be constructed as follows

(don’t forget that a great warm-up precedes all sprinting):

(1) 4 X 40 meters, 1/5 work/rest ratio, five minutes of recovery at end of set,

(2) 4 X 50 meters, 1/5 work/rest ratio, five minutes of recovery,

(3) 4 X 60 meters, 1/5 work/rest ratio, five minutes of recovery, and

(4) 2 X 80 meters, 1/5 work/rest ratio, cool-down.

All of the above reps would be performed at around 90 percent of maximal effort, i. e., not at very top speed, but close to it. Each rep would be hit from a “flying start” (you would accelerate for about 10 meters up to your starting point so that you would be in full stride at the beginning of each rep).

Be sure to use short, flying starts for each rep – and to call up 90 to 100 percent of max intensity within the reps, while staying relaxed and fluid.

Note that sprint training has classically been confined to the end stages of training programs, when competitive runners are hoping to boost raw running speed. However, the broad metabolic and performance related changes associated with sprint training suggest that it is a valid training technique for any phase of your overall program. Early in the year, it may upgrade VO2max, muscle oxidative capacity, RVLT, glycogen storage, power, and endurance. Late in the year, well …., it will do the same! The key difference is that you should be able to complete more reps toward the end of your training phase or year, and the individual reps will be higher in quality, thus aggrandizing the benefits."

1. Does it make sense and do you think it will work?2. I know what the 4x40 means, but what is the 1/5 work/ rest ratio mean in this context?

3. Is the above 4 steps all one workout?

1. Yes, it makes sense to incorporate speed work. It improves your aerobic capacity by forcing you to breath deeper/harder, it improves your technique as you lift the legs further and drive them harder through the stride, and it stengthens your legs. I'd say similar improvement comes through hill work. 2. The ratio is saying if you do a 30 second sprint, then go slow for 2 1/2 minutes (1:5). So for example, use a track and on each front stretch, push the pace hard for 40 meters, then take it around real easy. With more experience, a runner might drop the ratio to 1:2 or even 1:1.

3. Yes, one workout. Do the first set, then jog/walk a couple easy laps to recover before starting the second set. As is emphasized, don't burn out on the first 40 or on the first set.

Good weekend training for me -

Saturday: 200 reps, and later on a strong 90 minutes on the bike trainer (w/six sets of 8 minutes at big ring/high rpm)

Sunday: another reverse brick ...got it up to 7 miles running and then an hour on the bike. The miles felt very good, though the feet are a bit sore. I'll ice 'em soon.

 

[gruecd]

My back was a little sore yesterday, so I flip-flopped my training schedule. Did an easy 5 miles at 8:02 pace on the treadmill yesterday afternoon, and I'll be heading outside for an easy 16-miler this afternoon. My longest run since the pneumonia, so I'm hoping the lungs hold up OK. Time will tell.

Glad to report that I think I'm all the way back. Did the 16 miles in 2:09:20, for an average pace of 8:05. More importantly, no problems whatsoever breathing-wise. Only six weeks until Boston, so my remaining longs runs will be 20, 12, 20, 14, and then a local half marathon (which I'll take very easy) nine days before the big event.

 

[pigskinliquors]

Good weekend training for me -

Saturday: 200 reps, and later on a strong 90 minutes on the bike trainer (w/six sets of 8 minutes at big ring/high rpm)

Sunday: another reverse brick ...got it up to 7 miles running and then an hour on the bike. The miles felt very good, though the feet are a bit sore. I'll ice 'em soon.

You are BACK!! Two great workouts on back-to-back days My Update:

I did a 47 mile bike ride this morning in VERY strong winds at 18.7 mph. My hamstrings are burning a little bit, and my back became pretty uncomfortable during the last 10 miles, but my legs, HR, and knees felt great. My bottom has a long way to go to get ready for back to back days of sitting on that tiny, hard seat though.

I caught up with a group of 6 riders at the 7 mile mark, and hoped to ride with them as I need some group riding experience (ANY!). They were going at approximately 16 mph, on a level, side-wind stretch (= they were darn slow). After about a quarter mile I decided that it would be better to push myself a bit, and left them. I'll hopefully get some real group work over the next four weeks; today wasn't the day for it.

I am going to ride an 80 mile race in three weeks, and that should give me a good idea of how ready I'll be for the beating that Culdeus is going to put on me during the MS150.