Ran a 10k in June (5 Viewers)

[BassNBrew]

Tomorrow is my 5k/40k duathlon. Goals are....

5k run - 27 min

Transition - 1 min

40k bike - 64 min or 23 mph

Total 1 hr 32 m

Placing in the Clydesdale division.

Top 1/3 in the overall.

The run will be a stretch. I suspect the transition will be closer to 1.5 min. The bike I'm not sure about becuase the course is very hilly at the beginning and end. Averaged 21.9 last year on the bike.

Race ReportTotal 1:32:34, 2nd place in age group out of 12, 22nd of 88 overall

5K in 24:59 61th of 88

Transition in 1:29 59th of 88

40K bike in 1:06:05 or 22.5 mph 12th of 88

Very happy with these results overall. The run went surprising well. Didn't push it at all, actually spent a good portion of the time screwing around with my mp3 player that malfunction. Never could get it fixed and since I didn't what to hear ACDC non-stop I ditched it at the transition area. I was shocked with my split times and did give it a little juice at the end when I saw a 25 min 5K was in my sights. Interestingly enough, there was a split in the field at about 3/4 of a mile. I was basically running alone most of the way. You would think with a field that large (there were an add'l 43 running the 5K) that the field would yield a more even distribution.

Very unhappy with my bike. I had a 24.3 mph average for the first half. The course did turn back in the wind and got hilly, but my main issue was cramping in the calves. I had to ride the last mile in the small ring and probably peed away a couple of minutes and a top 18 finish. A 23 mph average was there for the taking. If the event had been 41K I likely wouldn't have finished. The cramp was serious enough that I still have severe soreness and did some damage in a localized area. On the plus side, no one passed me during the ride and I passed 38 people. There was a long 5 mile flat that I rode between 26-28 mph and smoked the bitoches that left me eating dust on the run. Oh welll....room for improvement next year.

I did sign up for Cydlesdale but they must have missed that at registration and slotted me in age group. I was shocked to medal. They actually called my name when we were leaving and I had one of the wtf moments.

http://www.offnrunningsports.com/results/2..._08_16_duoa.htm

http://www.offnrunningsports.com/results/2..._08_16_duag.htm

 

[Dash]

Tomorrow is my 5k/40k duathlon. Goals are....

5k run - 27 min

Transition - 1 min

40k bike - 64 min or 23 mph

Total 1 hr 32 m

Placing in the Clydesdale division.

Top 1/3 in the overall.

The run will be a stretch. I suspect the transition will be closer to 1.5 min. The bike I'm not sure about becuase the course is very hilly at the beginning and end. Averaged 21.9 last year on the bike.

Race ReportTotal 1:32:34, 2nd place in age group out of 12, 22nd of 88 overall

5K in 24:59 61th of 88

Transition in 1:29 59th of 88

40K bike in 1:06:05 or 22.5 mph 12th of 88

Very happy with these results overall. The run went surprising well. Didn't push it at all, actually spent a good portion of the time screwing around with my mp3 player that malfunction. Never could get it fixed and since I didn't what to hear ACDC non-stop I ditched it at the transition area. I was shocked with my split times and did give it a little juice at the end when I saw a 25 min 5K was in my sights. Interestingly enough, there was a split in the field at about 3/4 of a mile. I was basically running alone most of the way. You would think with a field that large (there were an add'l 43 running the 5K) that the field would yield a more even distribution.

Very unhappy with my bike. I had a 24.3 mph average for the first half. The course did turn back in the wind and got hilly, but my main issue was cramping in the calves. I had to ride the last mile in the small ring and probably peed away a couple of minutes and a top 18 finish. A 23 mph average was there for the taking. If the event had been 41K I likely wouldn't have finished. The cramp was serious enough that I still have severe soreness and did some damage in a localized area. On the plus side, no one passed me during the ride and I passed 38 people. There was a long 5 mile flat that I rode between 26-28 mph and smoked the bitoches that left me eating dust on the run. Oh welll....room for improvement next year.

I did sign up for Cydlesdale but they must have missed that at registration and slotted me in age group. I was shocked to medal. They actually called my name when we were leaving and I had one of the wtf moments.

http://www.offnrunningsports.com/results/2..._08_16_duoa.htm

http://www.offnrunningsports.com/results/2..._08_16_duag.htm

Well done! Certainly got top third. Is the cramping a normal thing for you?

 

[tri-man 47]

Race ReportTotal 1:32:34, 2nd place in age group out of 12, 22nd of 88 overall5K in 24:59 61th of 88Transition in 1:29 59th of 8840K bike in 1:06:05 or 22.5 mph 12th of 88 Very happy with these results overall.

Excellent! Nice, strong run. That most certainly affected your bike (and the calves), so live and learn with that one. It might be a matter of fluid/calories. Next time, I think it would help to have a gel late in the run or in transition. But hey, that's cool that you placed! Interesting to see the strong effort by the older guys (lots of 45+). Boys and their toys ...

 

[SFBayDuck]

Some great reports here, nice work everyone.

I started a new job and spent last week in Boston for new hire training. Took the shoes and my Garmin with me....but they never got out of my bag. Did make 4 Happy Hours in 4 days, and even ended up out on Boston Harbor sailing one night, but no running + travel-eating = 3-4 new pounds since my 1/2 a couple weeks ago.

Got back on the horse yesterday for 4 miles, and was good to see that it was pretty comfortable at a decent pace. I'm working from home for the first time ever, so will have to find a routine over the next few weeks. But I do think I'll be able to get morning runs in, and not have to get up at 4:00 AM to do them, which is a nice. So will get a couple 3-4 milers in this week, and depending on how I fell on my runs this week after my little break last week will plan on a long run of 7-10 this upcoming weekend.

 

[pigskinliquors]

Great Race BnB. I have a lifetime goal of reaching that magical 23 MPH point for a ride during a tri, but haven't been able to do it (I've had a 22.9 and a 22.8). The fact that you were cramping makes a 22.5 pretty darn good. For a 90 minute effort, I would have had a gel approx. 5 miles into the ride, and would have drank 16-20 oz of liquid electrolytes during the ride as well.

With cramping being a fairly current issue for many of us (BnB, Culdeus and myself for sure), here's an article many might find helpful.

They suggest:

There are 4 issues to be considered in the prevention of muscle cramps:

* training - as with the two other forms of activity related muscle pain, training to the level of the anticipated activity will decrease the possibility of cramps.

* hydration - dehydration is the second most common cause of muscle cramps after exerting beyond your training.

* electrolyte replacement - sweat contains approximately 2 grams sodium/liter, 1 gram chloride/liter,0.2 gram potssium /liter, and 0.1 gram magnesium/liter - and if you are acclimated, these concentrations are even lower. Except in extreme circumstances, dietary intake will replace these losses, but if you are going to be exercising in excessively hot or humid conditions, most trainers would suggest paying close attention to salt intake and even adding 1/2 tsp of salt (1150 mg of sodium) per day to your food. Don't worry about elevating your blood pressure as we are talking about a short term supplement and the sodium effect on blood pressure happens over months to years. A sports drink might help, but it is likely that maintaining adequate hydration is more important than the small amount of electrolytes they contain - and water is still a lot less expensive. The role of other micronutients and vitamins are completely unproven.

In a recent review, it was suggested that magnesium might be the most important of the electrolytes (after hydration was attended to). The following comments were eleicited by a comment that suggested calcium was the culprit.

o "I read about a study of cramping during the Hotter'n Hell Hundred in Texas. They took blood samples of riders that cramped and riders that didn't. The most common deficiency wasn't calcium or potassium like many would guess, but magnesium. They suggested Rolaids because Rolaids has both calcium and magnesium, whereas Tums only has calcium. I like the fact that Rolaids covers you both ways."

o "I have been plagued with leg cramps until a friend suggested standard calcium with magnesium supplements. I would take them prior to bed with a large glass of water. Amazingly, no more cramps. I also suffered during long rides and was concerned during a cross-country tour with my wife last summer. I would take one tablet in the morning and afternoon and of course stay hydrated. Not once during even the most arduous days or while sleeping did I suffer any cramps."

As magnesium is lost in sweat, the idea is more attractive than speculation that calcium (almost never a problem physiologically with so much calcium in the bones to draw upon) is at fault.

* muscle glycogen reserves - replenishment of ATP is important for proper muscle cell functioning with adequate Caloric intake needed to achieve optimal physical performance. However the role of adequate glycogen reserves in preventing muscle cramps is speculative and requires further investigation.

Edited to add this link as well. Any other suggestions for reducing cramping?

 

[culdeus]

Gels and stuff aren't supposed to prevent cramping during the event. They may help stop DOMS (delayed onset muscle soreness) , but that is a different animal altogether.

 

[RoarinSonoran]

Any other suggestions for reducing cramping?

Don't race during your period.

 

[gruecd]

Any other suggestions for reducing cramping?

Don't race during your period.

Not much new to report for me. Had planned 90- and 45-minute runs this weekend (both at 8:10 pace), and neither went especially well. I don't know if it was the heat and humidity or just the fact that I'm coming back from the ankle injury, but my legs were just dead. Ended up cutting the first run short (something that I almost never do) and felt way worse than I should've (for that distance) on the second one.Anyway, I'm re-testing my lactate treshold levels later this week, and then next week I'll be back to my normal, 6-day training schedule complete with speedwork and all the other good stuff. My ankle is probably 90-95% right now, so I figure it's time to get back at it (with my PT's blessing).Glad to hear that everyone is doing well. Keep up the good work, and pray for cooler weather! Seriously, I can't wait for those crisp morning runs in 45-50° weather......

 

[pigskinliquors]

Glad to hear that everyone is doing well. Keep up the good work, and pray for cooler weather! Seriously, I can't wait for those crisp morning runs in 45-50° weather......

My ride then run last week in WI started at a crisp 48 degrees I was actually shivering for the first 4 miles (in flippin' August!). Thank goodness it warmed up to a blistering 60 degrees by the time I finished.

 

[BassNBrew]

Keep up the good work, and pray for cooler weather! Seriously, I can't wait for those crisp morning runs in 45-50° weather...... :X

Curse you. Plenty happy with our 80 degree days and young ladies in tiny shorts and halter jogging tops.

 

[gruecd]

Keep up the good work, and pray for cooler weather! Seriously, I can't wait for those crisp morning runs in 45-50° weather......

Curse you. Plenty happy with our 80 degree days and young ladies in tiny shorts and halter jogging tops.

Good point. Damn, I'm WAY too focused on my training......

 

[BassNBrew]

Tomorrow is my 5k/40k duathlon. Goals are....

5k run - 27 min

Transition - 1 min

40k bike - 64 min or 23 mph

Total 1 hr 32 m

Placing in the Clydesdale division.

Top 1/3 in the overall.

The run will be a stretch. I suspect the transition will be closer to 1.5 min. The bike I'm not sure about becuase the course is very hilly at the beginning and end. Averaged 21.9 last year on the bike.

Race ReportTotal 1:32:34, 2nd place in age group out of 12, 22nd of 88 overall

5K in 24:59 61th of 88

Transition in 1:29 59th of 88

40K bike in 1:06:05 or 22.5 mph 12th of 88

Very happy with these results overall. The run went surprising well. Didn't push it at all, actually spent a good portion of the time screwing around with my mp3 player that malfunction. Never could get it fixed and since I didn't what to hear ACDC non-stop I ditched it at the transition area. I was shocked with my split times and did give it a little juice at the end when I saw a 25 min 5K was in my sights. Interestingly enough, there was a split in the field at about 3/4 of a mile. I was basically running alone most of the way. You would think with a field that large (there were an add'l 43 running the 5K) that the field would yield a more even distribution.

Very unhappy with my bike. I had a 24.3 mph average for the first half. The course did turn back in the wind and got hilly, but my main issue was cramping in the calves. I had to ride the last mile in the small ring and probably peed away a couple of minutes and a top 18 finish. A 23 mph average was there for the taking. If the event had been 41K I likely wouldn't have finished. The cramp was serious enough that I still have severe soreness and did some damage in a localized area. On the plus side, no one passed me during the ride and I passed 38 people. There was a long 5 mile flat that I rode between 26-28 mph and smoked the bitoches that left me eating dust on the run. Oh welll....room for improvement next year.

I did sign up for Cydlesdale but they must have missed that at registration and slotted me in age group. I was shocked to medal. They actually called my name when we were leaving and I had one of the wtf moments.

http://www.offnrunningsports.com/results/2..._08_16_duoa.htm

http://www.offnrunningsports.com/results/2..._08_16_duag.htm

Well done! Certainly got top third. Is the cramping a normal thing for you?

I'd correct you and point out top 1/4 if I was keeping track.Unfortunately this cramping thing is becoming a huge issue.

 

[BassNBrew]

Great Race BnB. I have a lifetime goal of reaching that magical 23 MPH point for a ride during a tri, but haven't been able to do it (I've had a 22.9 and a 22.8). The fact that you were cramping makes a 22.5 pretty darn good. For a 90 minute effort, I would have had a gel approx. 5 miles into the ride, and would have drank 16-20 oz of liquid electrolytes during the ride as well.

With cramping being a fairly current issue for many of us (BnB, Culdeus and myself for sure), here's an article many might find helpful.

They suggest:

There are 4 issues to be considered in the prevention of muscle cramps:

* training - as with the two other forms of activity related muscle pain, training to the level of the anticipated activity will decrease the possibility of cramps.

* hydration - dehydration is the second most common cause of muscle cramps after exerting beyond your training.

* electrolyte replacement - sweat contains approximately 2 grams sodium/liter, 1 gram chloride/liter,0.2 gram potssium /liter, and 0.1 gram magnesium/liter - and if you are acclimated, these concentrations are even lower. Except in extreme circumstances, dietary intake will replace these losses, but if you are going to be exercising in excessively hot or humid conditions, most trainers would suggest paying close attention to salt intake and even adding 1/2 tsp of salt (1150 mg of sodium) per day to your food. Don't worry about elevating your blood pressure as we are talking about a short term supplement and the sodium effect on blood pressure happens over months to years. A sports drink might help, but it is likely that maintaining adequate hydration is more important than the small amount of electrolytes they contain - and water is still a lot less expensive. The role of other micronutients and vitamins are completely unproven.

In a recent review, it was suggested that magnesium might be the most important of the electrolytes (after hydration was attended to). The following comments were eleicited by a comment that suggested calcium was the culprit.

o "I read about a study of cramping during the Hotter'n Hell Hundred in Texas. They took blood samples of riders that cramped and riders that didn't. The most common deficiency wasn't calcium or potassium like many would guess, but magnesium. They suggested Rolaids because Rolaids has both calcium and magnesium, whereas Tums only has calcium. I like the fact that Rolaids covers you both ways."

o "I have been plagued with leg cramps until a friend suggested standard calcium with magnesium supplements. I would take them prior to bed with a large glass of water. Amazingly, no more cramps. I also suffered during long rides and was concerned during a cross-country tour with my wife last summer. I would take one tablet in the morning and afternoon and of course stay hydrated. Not once during even the most arduous days or while sleeping did I suffer any cramps."

As magnesium is lost in sweat, the idea is more attractive than speculation that calcium (almost never a problem physiologically with so much calcium in the bones to draw upon) is at fault.

* muscle glycogen reserves - replenishment of ATP is important for proper muscle cell functioning with adequate Caloric intake needed to achieve optimal physical performance. However the role of adequate glycogen reserves in preventing muscle cramps is speculative and requires further investigation.

Edited to add this link as well. Any other suggestions for reducing cramping?

I've exhausted all options except one...learn to spin. I push a massive gear because that's what feels comfortable and is faster. During Saturdays' event I spent 40% of the ride in 53/11 and 40% in 53/12 probably at 70-80 rpm. When I ride at 100+ I fly into zone 5. Hopefully some additional running will improve the cardio so I can better attack this issue.

 

[prosopis]

Any other suggestions for reducing cramping?

Don't race during your period.

Cranberry juice

 

[prosopis]

Did my usual 2 mile thing last night. I tried to run more then I had in the past. I did not add a lot but it was definately more. I was really gasping for air. This is really bothering me. For the first time I also got a lot of pain in my legs. Felt like I was being stabbed all over my legs. What is that? I got home and did some stretching took a shower. I had a lot of leg pain all night. Legs feel sore today but it is a normal sore not that stabbing pain I had last night. Any thoughts?

I wonder if all of this is just an insufficient oxygen flow. A big part of training is to improve that. That's why a lot of training recommendations are for long, slow runs just to let the system improve its ability to take in oxygen and use it effectively. Patience, patience, patience. If you DO have problems with this (indicated by the same issues when hiking), then I hope that running will help to improve it and improve your overall, long-term health in this regard.

Any advice on how to run slow? This sounds stupid but I have a hard time going slower then all out. I am sure my all out is slow for you guys but I think I should be going slower then my all out until I build myself up as far as breathing. I will start and tell myself to go slow but about half a block in I am going as fast as I can. I am then out of air huffing and puffing. Any tricks to maintain a slow pace?

I'll chime in to agree with the others who use the "conversational pace" trick. That's a great, easy-to-use metric to see if you're running too fast. All you need to do is remember to think about it once in a while.

Man I am having a hard time with this. I again did my regular 2 miles. I did manage to run more of it and I shaved 1 minute off of my time. I had to constantly slow my pace though and I never felt like I could carry on a normal conversation. I also think my stride shortens up quite a bit when I slow down. I am assuming that I am doing better since I had a better time but I am not sure.Thanks for all the help in here.

 

[prosopis]

Did my usual 2 mile thing last night. I tried to run more then I had in the past. I did not add a lot but it was definately more. I was really gasping for air. This is really bothering me. For the first time I also got a lot of pain in my legs. Felt like I was being stabbed all over my legs. What is that? I got home and did some stretching took a shower. I had a lot of leg pain all night. Legs feel sore today but it is a normal sore not that stabbing pain I had last night. Any thoughts?

I wonder if all of this is just an insufficient oxygen flow. A big part of training is to improve that. That's why a lot of training recommendations are for long, slow runs just to let the system improve its ability to take in oxygen and use it effectively. Patience, patience, patience. If you DO have problems with this (indicated by the same issues when hiking), then I hope that running will help to improve it and improve your overall, long-term health in this regard.

Any advice on how to run slow? This sounds stupid but I have a hard time going slower then all out. I am sure my all out is slow for you guys but I think I should be going slower then my all out until I build myself up as far as breathing. I will start and tell myself to go slow but about half a block in I am going as fast as I can. I am then out of air huffing and puffing. Any tricks to maintain a slow pace?

I'll chime in to agree with the others who use the "conversational pace" trick. That's a great, easy-to-use metric to see if you're running too fast. All you need to do is remember to think about it once in a while.

Maybe I'll be in the minority here, but I think if the goal is weight loss then the objective should be to move forward for an hour. Either run at one pace or walk at one pace. Changing up the speeds can lead to stride issues and more pain as there's no way he has the experience to maintain form throttling back. Remember that the difference in 10 minutes of walking or running is a matter of 8-10 calories burned.

hour? Am I supposed to be going for an hour? My best time was today 2 miles/24mins.I have been doing two miles for a while now. I was waiting until I could run the full 2 miles and then I was going to increase the distance. Should I extend my time instead?It is over 100 degrees here and that is making this more of a struggle. The heat really saps your strength.*I would llike to do a 5k thing sometime this fall/winter. I dont want to be last. I dont expect to win but I dont really want to be one of the people that is just happy to say they finished. I have some pride. Not a lot but some.

 

[pigskinliquors]

hour?

Am I supposed to be going for an hour? My best time was today 2 miles/24mins.

I have been doing two miles for a while now. I was waiting until I could run the full 2 miles and then I was going to increase the distance. Should I extend my time instead?

It is over 100 degrees here and that is making this more of a struggle. The heat really saps your strength.

*I would llike to do a 5k thing sometime this fall/winter. I dont want to be last. I dont expect to win but I dont really want to be one of the people that is just happy to say they finished. I have some pride. Not a lot but some. :(

Baby steps Prosopsis! I'd recommend walking for 10 minutes, then running your 2 miles, then walking another 10 minutes for right now. Your goal should be to increase the distance you are able to run, but to not do it by more than 10% a week (= if you are running 2 miles this week, try to get to 2.2 miles next week). I wouldn't worry about speed workouts yet, and would just concentrate on getting more comfortable while running. You will be amazed at what your body will be able to do, if you build mileage slowly. If you have the time, adding a walk on each side of the run to = one hour would keep your HR up for a longer duration, allowing you more time to burn calories (lose weight). Keep at it, and post in here often to give you extra incentive. A 5k is easily within your reach, with the only hurdle being that you need to continue to slowly increase your distance.

 

[gruecd]

Zone 1 workout on the treadmill this morning with some hill intervals thrown in just for fun. Here it is:

10 minute warm-up at MZ1 (8:06) pace, 0%

10 minutes at HZ1 (7:42) pace, 4%

5 minutes recovery at LZ1 (8:34) pace, 0%

5 minutes at HZ1, 4%

5 minutes recovery at LZ1, 0%

5 minutes at HZ1, 4%

20 minutes at MZ1, 1%

Total 7.47 miles in 60 minutes. Went home and stuck my foot in a bucket of ice water for 10 minutes. Doesn't feel the greatest, but it definitely helps with recovery. I think my ankle is almost back to normal now, which is fantastic. Rest day tomorrow, re-test my LT zones on Thursday, then 30 minutes on Friday and a much-anticipated 105-minute run on Saturday, the pace for which will be determined after my testing. My last couple of longer runs have pretty much sucked, so I hope to do better this coming weekend.

 

[Dash]

Any other suggestions for reducing cramping?

Don't race during your period.

Not much new to report for me. Had planned 90- and 45-minute runs this weekend (both at 8:10 pace), and neither went especially well. I don't know if it was the heat and humidity or just the fact that I'm coming back from the ankle injury, but my legs were just dead. Ended up cutting the first run short (something that I almost never do) and felt way worse than I should've (for that distance) on the second one.

Anyway, I'm re-testing my lactate treshold levels later this week, and then next week I'll be back to my normal, 6-day training schedule complete with speedwork and all the other good stuff. My ankle is probably 90-95% right now, so I figure it's time to get back at it (with my PT's blessing).

Glad to hear that everyone is doing well. Keep up the good work, and pray for cooler weather! Seriously, I can't wait for those crisp morning runs in 45-50° weather......

Could you outline the concept of how to test Lactate threshold? I may want to try this on the bike in a few weeks. I'm a total numbers geek...

 

[Dash]

I'd correct you and point out top 1/4 if I was keeping track.Unfortunately this cramping thing is becoming a huge issue.

Back when I was playing soccer I had major cramping issues. I tried darn near everything I could think of (long runs, weight training, bananas, extra fluids, no alcohol for three days prior to a game, etc.). Nothing seemed to help in any significant way. I mentioned the problem to a trainer at the gym and he told me to do 100 toe raises and 100 calf raises every day. It wasn't easy and took a couple weeks to work up to 100 of each (split into sets of 25 and then 50). It didn't take long before I noticed a benefit. You might try it if other suggestions don't work for you. The how-to: the calf raise is all the way up on the toes and back down. The toe raise part is even simpler: feet flat on the ground and lift your toes up while your heel stays firm. I was told to start with 25 toe raises, 25 calf, 25 toe, 25 calf, etc...

 

[Dash]

My knees were getting sore and I checked my seat post Saturday -- it slipped about half an inch. I adjusted the height. When I got home yesterday I checked and it had fallen again. Argh. I had the same problem last year. Tonight I'm going to take the entire stem out, clean off any debris from the post and the shaft and put it back together. Fingers crossed that it works.I'm also getting some ticking sounds from my handle bar/stem area when I'm applying pressure or cross over small bumps in the road. I checked the bolts and they are all tight, so I'm guessing there might be dirt in the stem. I don't expect the bike to be silent (never could be due to my cheap pedals), but the stem noise is just plain annoying.

For 1) I'd first make sure your seat post clamp matches up well with the top of the seat tube. Then make sure you haven't taken on any water in the frame. The moisture will try to evaporate and provides lubrication of the seat post. Leave your seat off overnight with your bike upside down perhaps. wipe out the inside with a cloth of some kind as much as you can. Don't get cute and start using sand paper. For 2) I'll bet you anything it's your headset. Pull out that screw and reseat it. You don't want it too tight. Just enough to snug it up and another 1/8 of a turn. If it gets too tight it can get "hops" in it when you hit things. This is also a reason why people spend huge cash on headsets. They are not the most well put together things on low end bikes and you get what you pay for.

1) The seat post clamp was slightly out of alignment. I loosened, cleaned (found some sandy debris on the stem), put everything back in place, aligned it all and tightened with the hex. Today's ride had a few unexpected bumps and the seat didn't drop...fingers crossed.2) I'm need to take the bike into the shop to have the headset screw adjusted. It's too tight for me to loosen by hand. It is definitely where the ticking sound is coming from. When I was trying to loosen the screw I heard the exact ticking sound that I described above.Thanks!

 

[gruecd]

Could you outline the concept of how to test Lactate threshold? I may want to try this on the bike in a few weeks. I'm a total numbers geek...

Hey, Dash. I actually pay somebody to do my testing and to write my personalized training plans. The FAQ page on their website is pretty helpful, but essentially the lactate step test involves running on a treadmill (or for cyclists, riding a bike) at incrementally faster speeds. Every three minutes during the test a sample of blood is taken and recorded in their lactate analyzer. From this, coaching plans can be determined to provide training to boost aerobic power and increase efficiency. Improvement can be validated by a repeat test at the end of the training period.

 

[Dash]

Could you outline the concept of how to test Lactate threshold? I may want to try this on the bike in a few weeks. I'm a total numbers geek...

Hey, Dash. I actually pay somebody to do my testing and to write my personalized training plans. The FAQ page on their website is pretty helpful, but essentially the lactate step test involves running on a treadmill (or for cyclists, riding a bike) at incrementally faster speeds. Every three minutes during the test a sample of blood is taken and recorded in their lactate analyzer. From this, coaching plans can be determined to provide training to boost aerobic power and increase efficiency. Improvement can be validated by a repeat test at the end of the training period.

Thanks! Found a testing facility around an hours drive away. $150 seems reasonable (results quote "come in a 20 page booklet explaining how to best use the test results to optimize your training). Doesn't sound like a detailed training plan, but that's OK. Sept 4 is their latest posted testing day, but I'm sure they will add more soon. I don't have the money or the annual leave to use in Sept.

Oddly enough, a childhood friend that I ran track with in HS started a running store about 5 minutes from where I will be on Aug 31 (FF Draft Day!!!) and is now offering the same tests, but the added coach service is from the place charging $150...hmm...her "testing facility" must be the same place.

 

[SFBayDuck]

hour?

Am I supposed to be going for an hour? My best time was today 2 miles/24mins.

I have been doing two miles for a while now. I was waiting until I could run the full 2 miles and then I was going to increase the distance. Should I extend my time instead?

It is over 100 degrees here and that is making this more of a struggle. The heat really saps your strength.

*I would llike to do a 5k thing sometime this fall/winter. I dont want to be last. I dont expect to win but I dont really want to be one of the people that is just happy to say they finished. I have some pride. Not a lot but some.

Baby steps Prosopsis! I'd recommend walking for 10 minutes, then running your 2 miles, then walking another 10 minutes for right now. Your goal should be to increase the distance you are able to run, but to not do it by more than 10% a week (= if you are running 2 miles this week, try to get to 2.2 miles next week). I wouldn't worry about speed workouts yet, and would just concentrate on getting more comfortable while running. You will be amazed at what your body will be able to do, if you build mileage slowly. If you have the time, adding a walk on each side of the run to = one hour would keep your HR up for a longer duration, allowing you more time to burn calories (lose weight). Keep at it, and post in here often to give you extra incentive. A 5k is easily within your reach, with the only hurdle being that you need to continue to slowly increase your distance.

If a 5K is your goal, and you want some guidance on a program, I can't recommend The Couch to 5K plan highly enough. That's how I started, I know furley used it, and I'm pretty sure there are a couple of others here in this thread that have started there. In a nutshell, it's a program of alternating walking and running that over 9 weeks gets you running for 30 minutes straight. If you feel you've got enough of a base to skip week one or two, start on week 3. If you find you're struggling to complete a workout, repeat a week. But for me it was a great guideline, gave me concrete goals I had to hit on each run, and kept me focused.

 

[culdeus]

Our leadout man is now not coming to wichita falls. His wife dropped an 8" chefs knife on her foot and required 8 stitches.

The degree of difficulty just got raised an order of magnitude.

 

[pigskinliquors]

Our leadout man is now not coming to wichita falls. His wife dropped an 8" chefs knife on her foot and required 8 stitches.

The degree of difficulty just got raised an order of magnitude.

This is now your calling Mr. Leadout (whatever that means) Man! I did just get a little bit of confidence back, as I had a good spin class today (new, great teacher!).

FYI: this link gives some decent hydration advice.

 

[RoarinSonoran]

Our leadout man is now not coming to wichita falls. His wife dropped an 8" chefs knife on her foot and required 8 stitches. The degree of difficulty just got raised an order of magnitude.

Did she drop the knife on 08/08/08, or while watching Phelps go 8-for-8?

 

[prosopis]

hour?

Am I supposed to be going for an hour? My best time was today 2 miles/24mins.

I have been doing two miles for a while now. I was waiting until I could run the full 2 miles and then I was going to increase the distance. Should I extend my time instead?

It is over 100 degrees here and that is making this more of a struggle. The heat really saps your strength.

*I would llike to do a 5k thing sometime this fall/winter. I dont want to be last. I dont expect to win but I dont really want to be one of the people that is just happy to say they finished. I have some pride. Not a lot but some.

Baby steps Prosopsis! I'd recommend walking for 10 minutes, then running your 2 miles, then walking another 10 minutes for right now. Your goal should be to increase the distance you are able to run, but to not do it by more than 10% a week (= if you are running 2 miles this week, try to get to 2.2 miles next week). I wouldn't worry about speed workouts yet, and would just concentrate on getting more comfortable while running. You will be amazed at what your body will be able to do, if you build mileage slowly. If you have the time, adding a walk on each side of the run to = one hour would keep your HR up for a longer duration, allowing you more time to burn calories (lose weight). Keep at it, and post in here often to give you extra incentive. A 5k is easily within your reach, with the only hurdle being that you need to continue to slowly increase your distance.

If a 5K is your goal, and you want some guidance on a program, I can't recommend The Couch to 5K plan highly enough. That's how I started, I know furley used it, and I'm pretty sure there are a couple of others here in this thread that have started there. In a nutshell, it's a program of alternating walking and running that over 9 weeks gets you running for 30 minutes straight. If you feel you've got enough of a base to skip week one or two, start on week 3. If you find you're struggling to complete a workout, repeat a week. But for me it was a great guideline, gave me concrete goals I had to hit on each run, and kept me focused.

I will try the couch to 5k thing. I think I started it but I had a hard time staring at my watch to time things. I also dont know about the 200 yards etc...I think I have basically been doing this plan without timing things. I know my route is 2 miles because I drove it with the car to figure that out.

I am going to wait for the sun to go down some today. It is still over 100 here and that makes it tough.

As always thanks for the replys.

 

[mr. furley]

hi

 

[prosopis]

I did day 1 of the couch to 5k program. I lost 2 mins on my time doing this. I am going to continue this program through the end though. I see where the structure will help me get my stuff together.

 

[SFBayDuck]

I did day 1 of the couch to 5k program. I lost 2 mins on my time doing this. I am going to continue this program through the end though. I see where the structure will help me get my stuff together.

It's easiest to use time, not distance, unless you're on a treadmill or track the whole time. And it gets easier as you go along, as you check your watch less and less each week.

 

[SFBayDuck]

A couple of cool (well, I think so) pics from the SF 1/2 marathon:

Running across a fairly recognizable landmark

Kinda looks like I'm leading the pack here (appearances can be deceiving)

 

[Dash]

I will try the couch to 5k thing. I think I started it but I had a hard time staring at my watch to time things. I also dont know about the 200 yards etc...

I think I have basically been doing this plan without timing things. I know my route is 2 miles because I drove it with the car to figure that out.

I am going to wait for the sun to go down some today. It is still over 100 here and that makes it tough.

As always thanks for the replys.

I know folks may laugh at this suggestion, but it may help a little: what about carrying one of those small, portable, AA battery fans to have blow on your face while you're doing the walking portions? We did this at soccer tournaments and found them useful. Of course, I'm not suggesting using one for every workout, but just until the temps decrease a bit and you're used to the routine. I haven't looked in a while, but there might even be fans with water misters on them. 100 degree heat is miserable to workout in, let alone try to start develop a routine in. I respect you for your effort and determination!

 

[pigskinliquors]

A mister/sprayer would be awesome for run/walks. This might be the new rage. My 6 year old picked one up at a dollar store this summer (I told her she could buy anything in the store, and it's what she chose ), and has used it as a gentler form of a squirt gun.

I skipped my planned morning ride this morning as it was really wet from a night of rain (I just cleaned my bike up; chain and all for this weekend's race it didn't want to have to do it again). Instead I got in a steady 5 mile run which felt great. Hopefully I'll get a final ride in tomorrow morning, as I'll be heading to Wichita Falls on Friday to meet up with Culdeus for Hotter 'n Hell.

 

[Dash]

A mister/sprayer would be awesome for run/walks. This might be the new rage. My 6 year old picked one up at a dollar store this summer (I told her she could buy anything in the store, and it's what she chose ), and has used it as a gentler form of a squirt gun.

I skipped my planned morning ride this morning as it was really wet from a night of rain (I just cleaned my bike up; chain and all for this weekend's race it didn't want to have to do it again). Instead I got in a steady 5 mile run which felt great. Hopefully I'll get a final ride in tomorrow morning, as I'll be heading to Wichita Falls on Friday to meet up with Culdeus for Hotter 'n Hell.

I'm still a bit of a newbie when it comes to maintenance on my bike so I could use some pointers on what I need to do.Before most rides I check tire pressure, brakes and seat position (since I've had so many problems with it falling). Once a week I look at the tires for cracking and embedded debris. After sweaty/damp rides (or when the water bottle sweats/dribbles) I wipe the bike off. Every few weeks I'll wipe the bike frame and wheel rims down with a damp rag and dry it off.

Occasionally I use rock'n'roll gold to lube the chain and cassette cogs. Of course, that's after using a rag to wipe off the debris on the chain and cassette (getting between those cogs is a pain). There is usually a substantial amount of buildup when I wipe off the debris -- not necessarily dirt or sandy material, but more like a black cake of "stuff."

I also drip a little of that lube into the pedals every once in a while since I've got cheap pedals that have squeaky springs.

So what regular maintenance am I missing?

 

[tri-man 47]

Dash, I'm not expert at all on bike maintenance. But I keep an old toothbrush nearby to clean off debris around the chain and, in particular, way underneath where the cables pass under the bottom edge of the frame. I semi-regularly flip the bike upside down to see and clean off the bottom debris/build-up.

Workouts of late:

Monday - push-up reps

Tuesday - 45 minute swim

Wednesday - 7 mile run, with three 2-mile loops (increasing the pace each half mile from 8:00/mile up to 7:00/mile), then push-up reps at night

Thursday - 6 mile run, with warm-up/cool-down surrounding thirty stair reps in a five-story parking garage (they're like vertical lunges, liquors!)

Friday is another planned swim. I'm trying to build a much better swim base, knowing I'll hit the bike hard on the indoor trainer in the late fall and winter.

 

[culdeus]

A mister/sprayer would be awesome for run/walks. This might be the new rage. My 6 year old picked one up at a dollar store this summer (I told her she could buy anything in the store, and it's what she chose :X ), and has used it as a gentler form of a squirt gun.

I skipped my planned morning ride this morning as it was really wet from a night of rain (I just cleaned my bike up; chain and all for this weekend's race it didn't want to have to do it again). Instead I got in a steady 5 mile run which felt great. Hopefully I'll get a final ride in tomorrow morning, as I'll be heading to Wichita Falls on Friday to meet up with Culdeus for Hotter 'n Hell.

I'm still a bit of a newbie when it comes to maintenance on my bike so I could use some pointers on what I need to do.Before most rides I check tire pressure, brakes and seat position (since I've had so many problems with it falling). Once a week I look at the tires for cracking and embedded debris. After sweaty/damp rides (or when the water bottle sweats/dribbles) I wipe the bike off. Every few weeks I'll wipe the bike frame and wheel rims down with a damp rag and dry it off.

Occasionally I use rock'n'roll gold to lube the chain and cassette cogs. Of course, that's after using a rag to wipe off the debris on the chain and cassette (getting between those cogs is a pain). There is usually a substantial amount of buildup when I wipe off the debris -- not necessarily dirt or sandy material, but more like a black cake of "stuff."

I also drip a little of that lube into the pedals every once in a while since I've got cheap pedals that have squeaky springs.

So what regular maintenance am I missing?

You need to be stripping off the old lube. If you want to go all the way you can use mineral spirits, paint thinner, or something like that. If you are an enviro-weeny you can stick with simple green or orange oil. Either remove the chain or better get one of those things that holds the solvent and allows you to pull the chain thru it while still on the bike. Sometimes this takes two rounds of solvent to get the chain clean. Then wipe it down till it's totally clear. Simple green can be used on the chain at this point to help get the last bit of debris out of there. You want that thing so clean you can eat off it.

Simple green the pulleys and cassette and clear out the goop from that.

Let it dry by runnign the chain over a dry cloth and then reapply lube of choice. Let run over all the gears and cassette and pulley.

Check your deraileur for proper tuning/shifting. Adjust as needed. Check tire, wheel runout, etc.

done

 

[Dash]

Dash, I'm not expert at all on bike maintenance. But I keep an old toothbrush nearby to clean off debris around the chain and, in particular, way underneath where the cables pass under the bottom edge of the frame. I semi-regularly flip the bike upside down to see and clean off the bottom debris/build-up.

Good tip, thanks!

You need to be stripping off the old lube. If you want to go all the way you can use mineral spirits, paint thinner, or something like that. If you are an enviro-weeny you can stick with simple green or orange oil. Either remove the chain or better get one of those things that holds the solvent and allows you to pull the chain thru it while still on the bike.

Sometimes this takes two rounds of solvent to get the chain clean. Then wipe it down till it's totally clear. Simple green can be used on the chain at this point to help get the last bit of debris out of there. You want that thing so clean you can eat off it.

Simple green the pulleys and cassette and clear out the goop from that.

Let it dry by runnign the chain over a dry cloth and then reapply lube of choice. Let run over all the gears and cassette and pulley.

Check your deraileur for proper tuning/shifting. Adjust as needed. Check tire, wheel runout, etc.

done

Didn't know I needed to be stripping off the old lube. That might be my project this weekend...Totally forgot about checking the shifting. Thanks!

 

[pigskinliquors]

My update:

I got in a final ride before HH100 this morning (28 miles @ 20.5 MPH). My final time was just slightly slower than what I was shooting for, but my HR was again much higher than I anticipated. I'm fairly certain it's due to not being acclimated to the warmer, more humid weather. I did a pre and post weigh-in for the ride, and I lost three pounds of water during the ride, even though I drank 24 oz of water during it (= I'm going to have to carry quite a bit of water this weekend to avoid dehydration).

I've read somewhere times that it takes 2 weeks of consistent training to acclimate to weather changes, and I'm only one inconsistent week into training here = UGH! The predicted weather for the start of our ride (7 am Saturday) is 72 degrees, 98% humidity, w/ winds S/SE at 10 mph = double UGH!

 

[culdeus]

My update:I got in a final ride before HH100 this morning (28 miles @ 20.5 MPH). My final time was just slightly slower than what I was shooting for, but my HR was again much higher than I anticipated. I'm fairly certain it's due to not being acclimated to the warmer, more humid weather. I did a pre and post weigh-in for the ride, and I lost three pounds of water during the ride, even though I drank 24 oz of water during it (= I'm going to have to carry quite a bit of water this weekend to avoid dehydration). I've read somewhere times that it takes 2 weeks of consistent training to acclimate to weather changes, and I'm only one inconsistent week into training here = UGH! The predicted weather for the start of our ride (7 am Saturday) is 72 degrees, 98% humidity, w/ winds S/SE at 10 mph = double UGH!

I think you are insane. I've done less than 25 miles in the last 7 days. The humidity could be a major issue though it's 10x a problem for running. Cycling you still are moving the air enough that it isn't the end of the world.

 

[pigskinliquors]

I think you are insane.

I already knew that, but what's your point?

 

[prosopis]

My knees are killing me today. Wednesday and Sunday are my off days. Should I lay off tonight to because of the knee pain? They really ache. I last ran 2 days ago.

I could probably do it but it would hurt like hell.

 

[BassNBrew]

My update:I got in a final ride before HH100 this morning (28 miles @ 20.5 MPH). My final time was just slightly slower than what I was shooting for, but my HR was again much higher than I anticipated. I'm fairly certain it's due to not being acclimated to the warmer, more humid weather. I did a pre and post weigh-in for the ride, and I lost three pounds of water during the ride, even though I drank 24 oz of water during it (= I'm going to have to carry quite a bit of water this weekend to avoid dehydration). I've read somewhere times that it takes 2 weeks of consistent training to acclimate to weather changes, and I'm only one inconsistent week into training here = UGH! The predicted weather for the start of our ride (7 am Saturday) is 72 degrees, 98% humidity, w/ winds S/SE at 10 mph = double UGH!

I think you are insane. I've done less than 25 miles in the last 7 days. The humidity could be a major issue though it's 10x a problem for running. Cycling you still are moving the air enough that it isn't the end of the world.

Have a good ride guys. Maybe one year we can get together for a ride.

 

[pigskinliquors]

My knees are killing me today. Wednesday and Sunday are my off days. Should I lay off tonight to because of the knee pain? They really ache. I last ran 2 days ago.

I could probably do it but it would hurt like hell.

Definitely take the day off, if not more. You won't lose any of what you've worked to get to, for a good 10 days = taking a few days off to avoid having to take a looooooong time off is the shark move. You might have the start of runner's knee. Read the article, and if it sounds really familiar, I HIGHLY recommend that you start taking (daily) Glucosamine Condroitin. I've been on it for the last 12 months, and either I'm having an amazing placebo effect, or it actually helps.

 

[pigskinliquors]

Have a good ride guys. Maybe one year we can get together for a ride.

The sooner the better!

 

[prosopis]

My knees are killing me today. Wednesday and Sunday are my off days. Should I lay off tonight to because of the knee pain? They really ache. I last ran 2 days ago.

I could probably do it but it would hurt like hell.

Definitely take the day off, if not more. You won't lose any of what you've worked to get to, for a good 10 days = taking a few days off to avoid having to take a looooooong time off is the shark move. You might have the start of runner's knee. Read the article, and if it sounds really familiar, I HIGHLY recommend that you start taking (daily) Glucosamine Condroitin. I've been on it for the last 12 months, and either I'm having an amazing placebo effect, or it actually helps.

I did take the day off. That article does sound like me. I am a pretty avid hiker and I have always dreaded coming down a mountain. I could go up all day and night but coming down kills my knees. I have been on glucosamine/chondroitan for years now and I believe it helps. I will rest a bit and consider looking at better shoes. Funds are low right now so I am running in junky shoes.

 

[pigskinliquors]

Funds are low right now so I am running in junky shoes.

Rule #1 = ALWAYS wear good shoes.

 

[gruecd]

Funds are low right now so I am running in junky shoes.

Rule #1 = ALWAYS wear good shoes.

Seriously, dude, what size shoe do you wear? If funds are that low, I'm sure one of us has a pair of "gently used" running shoes that we could send you. I wear size 13.

 

[gruecd]

So I went and had my lactate levels re-tested today, and it was pretty disappointing. I guess I should've expected as much, but after spending a month recovering from my sprained ankle, my levels were actually worse than when I initially tested back in June. My coach wasn't surprised, and he said that I just need to reduce my speed and increase my volume for a while and that he's still very confident that I'll be able to achieve my goal of running another 3:10 marathon in December. So at least for the next 4-8 weeks, I'll be doing most of my runs at 8:15-8:30 pace, and I'll feel like I'm absolutely crawling at the slower end of that range. Ugh.

I did, however, get the go-ahead to race the Fox Cities Half on 9/21, but the Cheesehead Half on 9/6 will simply be part of a 16-mile long run (but with water stops ). I'll do a 3-mile warm-up and then go out and run the half at an easy 8:15 pace. If the race wasn't sponsored by my running club, I think I'd probably just bandit the race. I know this sounds awful, but I really don't want to see 1:48 next to my name in the official results when I know that I'm capable of going 1:30-1:35. I don't know why, but I just know that it will bug me.....

 

[BassNBrew]

Joined: 6-September 05

Profile Views: 655*

Last Seen: 7th August 2008 - 04:30 PM

Darrin has been around. Not sure why he didn't stop in.