Ran a 10k in June (2 Viewers)

[El Floppo]

hi

sup

 

[2Young2BBald]

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.....

You can borrow my name, 1:48 is my best time to date . Bandits suck and here in Detroit for the 1/2 and the full, they get arrested at the border. True story, runners have to clear customs as the race crosses the bridge in to Canada and then comes back under the Detroit River through the tunnel. Your bib is techincally your passport for the day and if you don't have one, you are trying to enter the country illegally. I saw a woman runner get yanked off the course by border patrol about 20 yards ahead of me last year and there were about 20 more that were tagged as well.My update, swam a mile on Tuesday, ran 7 miles in 57 minutes on Wednesday and then swam another 1000 meters yesterday. Yesterday's swim was back to back 500 meters which is the sprint distance. The first, I did touch the wall at turns just for ease. In the second 500, I involved my 10-year old son in the training. His assignement was to swim at me, get in my way, jump in the pool around me while I was swimming, and I could not touch and had to tread water at the walls. He had a blast as he had free reign to pester me and I got to work on my siting, dealing with splashing, etc. It was a cool confidence builder. Mentioning that, I was also able to get a lake swim in last Sunday on Lake Michigan in Muskegon. It was not exactly race simulation as the winds were strong out of the west and the waves were around 4'. I was able to do about 75 meters at a time workig on siting the buoys. It was hard to do more than that and avoid all the people in the swim area, while bottoming out from the waves. It also showed me I'll need to be ready to breathe on both sides due to waves, splashing, etc. I'll hopefully get some time on the bike tonight and do a bike/run brick tomorrow or Sunday.

 

[gruecd]

In the second 500, I involved my 10-year old son in the training. His assignement was to swim at me, get in my way, jump in the pool around me while I was swimming, and I could not touch and had to tread water at the walls. He had a blast as he had free reign to pester me and I got to work on my siting, dealing with splashing, etc. It was a cool confidence builder.

Cool idea, and nice job. I really need to learn how to swim better. I can do a decent (loosely defined) front crawl, but I can't tread water. Go figure....

 

[gruecd]

Hey 2Young, looking at your signature, don't you have a 10-mile race tomorrow?

 

[tri-man 47]

In the second 500, I involved my 10-year old son in the training. His assignement was to swim at me, get in my way, jump in the pool around me while I was swimming, and I could not touch and had to tread water at the walls. He had a blast as he had free reign to pester me and I got to work on my siting, dealing with splashing, etc. It was a cool confidence builder.

Cool idea, and nice job.

Agreed! I'm bettin' your son is pretty proud of what dad's doing. One of my lingering memories from my recent tri, during my hard push to the finish, was hearing my daughter call out "go, dad!"

 

[tri-man 47]

hi

sup

dudes

 

[2Young2BBald]

Hey 2Young, looking at your signature, don't you have a 10-mile race tomorrow?

I meant to delete that. We scrapped it due to my wife still recovering from a bum knee and me trying to become a swimmer. Its a cool race and we'll be back next year.

 

[pigskinliquors]

In the second 500, I involved my 10-year old son in the training. His assignement was to swim at me, get in my way, jump in the pool around me while I was swimming, and I could not touch and had to tread water at the walls. He had a blast as he had free reign to pester me and I got to work on my siting, dealing with splashing, etc. It was a cool confidence builder.

Cool idea, and nice job.

Agreed! I'm bettin' your son is pretty proud of what dad's doing. One of my lingering memories from my recent tri, during my hard push to the finish, was hearing my daughter call out "go, dad!"

The first time my daughter did that for me in a race (she was 3 then) I cried like a baby

 

[culdeus]

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

The sooner the better!

Get in your car and drive west. Call me when you get close.

 

[2Young2BBald]

In the second 500, I involved my 10-year old son in the training. His assignement was to swim at me, get in my way, jump in the pool around me while I was swimming, and I could not touch and had to tread water at the walls. He had a blast as he had free reign to pester me and I got to work on my siting, dealing with splashing, etc. It was a cool confidence builder.

Cool idea, and nice job.

Agreed! I'm bettin' your son is pretty proud of what dad's doing. One of my lingering memories from my recent tri, during my hard push to the finish, was hearing my daughter call out "go, dad!"

The first time my daughter did that for me in a race (she was 3 then) I cried like a baby

indeed. We are making an "event" out of the traithlon. A buddy of mine & I are doing it together and we've rented a cottage on Lake Huron for the weekend so we can bring our families. With the way the course is set up, they should be able to see us on the tranistion from swim to bike, bike to run and the finish. It'll be very cool. Plus, a beach party after comes with the registration and extra tickets can be bought for the family. They are doing a 1/2 iron man there too, so it'll be very neat to hang around and see these folks finish. My son is already asking if he can learn to swim better and do a kids tri event next year. I'd love nothig more, down the raod than to be able to do their first 1/2 marathon, tri, etc with my kids.

 

[El Floppo]

hi

sup

dudes

Guess who pulled out 22miles this week...Did I say 22? I ran 2 miles twice... I guess that kinda counts. With the 3 last weekend thats 322 miles.

 

[El Floppo]

In the second 500, I involved my 10-year old son in the training. His assignement was to swim at me, get in my way, jump in the pool around me while I was swimming, and I could not touch and had to tread water at the walls. He had a blast as he had free reign to pester me and I got to work on my siting, dealing with splashing, etc. It was a cool confidence builder.

Cool idea, and nice job. :X

Agreed! I'm bettin' your son is pretty proud of what dad's doing. One of my lingering memories from my recent tri, during my hard push to the finish, was hearing my daughter call out "go, dad!"

The first time my daughter did that for me in a race (she was 3 then) I cried like a baby

indeed. We are making an "event" out of the traithlon. A buddy of mine & I are doing it together and we've rented a cottage on Lake Huron for the weekend so we can bring our families. With the way the course is set up, they should be able to see us on the tranistion from swim to bike, bike to run and the finish. It'll be very cool. Plus, a beach party after comes with the registration and extra tickets can be bought for the family. They are doing a 1/2 iron man there too, so it'll be very neat to hang around and see these folks finish. My son is already asking if he can learn to swim better and do a kids tri event next year. I'd love nothig more, down the raod than to be able to do their first 1/2 marathon, tri, etc with my kids.

Fantastic stuff, 2Young! Love the swim practice idea. It's amazing watching my 14month old watch me like a hawk and immitate... inspires me to get back into things just so he can watch me do that instead of the other useless crap I keep myself busy (kill time dead) with. Also got really emotional ( ) when I saw him recognize me and light up with a big smile at mile 19 during the NYC marathon last fall .

 

[gruecd]

Did I say 22? I ran 2 miles twice... I guess that kinda counts. With the 3 last weekend thats 322 miles.

Holy crap, EF, that's one hell of a week! Like I said before, my coach has me staying in my aerobic zone for the next 8-10 weeks, so I went out this morning and ran 12.79 miles in 1:45 (8:13 average pace). It was warm and muggy outside (70°, 90% humidity), so I knew that hydration would be an issue. I can carry enough on my Fuel Belt for about 10 miles, so I put a couple of extra bottles in a cooler outside my garage and then circled back past the house to "refuel" before my last few miles. Worked pretty well, as my legs felt pretty decent all the way through, and I didn't lose anywhere near my normal amount of "water weight" during the run.Tomorrow I'll be doing another hour at 8:15 pace.

 

[2Young2BBald]

Rode 26-miles this morning to sweat out last night's booze (which was rather easy as its 90+ and muggy today). Did it averaging around 18 MPH with quite a few hills. I feel like ### now though. Last night I "BWI"'d for the first time in like 20-years. My wife & I met a group at a local bar and neither her nor I wanted to by the night's DD so we rode our bikes. Interesting, was there there was a bike rack right out front that I'd never noticed before. Four martinis made for a tough ride home, but we got back in one piece.

On another topic, if anyone is up for a destination 1/2 marathon in early December, we are doing the Las Vegas 1/2 on 12/7. The travel agency that offered up the prize for the Motor City Scramble my buddy & I won last September finally came through with the flight and hotel stay so we are using it for that race weekend.

 

[mr. furley]

about to jump back in to the Couch Potato to 5K program

something ain't right lately. gotta cut back but get back on a regular routine.

 

[prosopis]

My knee still feels like crap so I have laid off. I am going to get some ibuprofen and hopefully I can go at it again on Monday. I have never had pain like this that lasted so long. I dont even like to sit as it hurts to bend my right leg. The pain has radiated down to my calf as well.

 

[El Floppo]

about to jump back in to the Couch Potato to 5K program something ain't right lately. gotta cut back but get back on a regular routine.

Maybe baby?

 

[baseball card]

a 10k sure takes some conditioning and a good work ethic

 

[culdeus]

In no order

Get to LaGrange by noon in a BPMS150 (0 for 3 attempts )

Ride 100 miles in under 5 hours counting everything

Ride 100km in 2.5 hours counting everything (To be attempted at Goatneck in July or HHH100 in August)

Ride a non ITT/TTT stage of the Tour De France

Climb Le Alpe De HuezADH

Climb Mont Ventoux Ventoux

Climb Haleakala hale

Ride 100 miles in a state other than Texas

Complete the Triple Bypass

Ride a bike 100 miles DONE 2006

Get to my Mom's house via my bike

 

[pigskinliquors]

In no order

Ride 100 miles in under 5 hours counting everything

We had a great day! The weather was "only" in the low 90's, the wind was calm in the morning and not to bad later, and no flats/wrecks/heat exhaustion, etc. I'll have specifics later, but we had a blast and finished sub 4:45 (for 102 miles). It was just awesome learning even more about riding/racing from Culdeus.

 

[El Floppo]

In no order

Ride 100 miles in under 5 hours counting everything

We had a great day! The weather was "only" in the low 90's, the wind was calm in the morning and not to bad later, and no flats/wrecks/heat exhaustion, etc. I'll have specifics later, but we had a blast and finished sub 4:45 (for 102 miles). It was just awesome learning even more about riding/racing from Culdeus.

 

[gruecd]

In no order

Ride 100 miles in under 5 hours counting everything

We had a great day! The weather was "only" in the low 90's, the wind was calm in the morning and not to bad later, and no flats/wrecks/heat exhaustion, etc. I'll have specifics later, but we had a blast and finished sub 4:45 (for 102 miles). It was just awesome learning even more about riding/racing from Culdeus.

Way to go, guys! I don't know much (anything) about cycling, but judging by EF's reaction, I'm assuming that's pretty awesome! Again, congrats!

For me, 7+ easy miles this morning at 8:15 pace. And this is despite the fact that I didn't get home last night until 2 AM after a long night of .

Nothing like a nice, long run to get rid of a hangover....

 

[El Floppo]

Did I say 22? I ran 2 miles twice... I guess that kinda counts. With the 3 last weekend thats 322 miles.

Holy crap, EF, that's one hell of a week!

With 3 more yesterday, that's 3,223 miles this week.

 

[tri-man 47]

a 10k sure takes some conditioning and a good work ethic

You are correct, sir!Congrats, culdeus and liquors!!! Wow - sub-5 hours. :( Good weekend for me, wrapping up a solid week of training. Did a brick on Saturday - biked pretty hard for 90 minutes then ran 6 miles. It was hot and humid, and the first half of the run was too fast ...darn near killed myself. This Sunday morning I added another 6 miles on the track, featuring 10 x 400 meter repeats.prosopis, hope that knee settles down for ya.

 

[BassNBrew]

In no order

Ride 100 miles in under 5 hours counting everything

We had a great day! The weather was "only" in the low 90's, the wind was calm in the morning and not to bad later, and no flats/wrecks/heat exhaustion, etc. I'll have specifics later, but we had a blast and finished sub 4:45 (for 102 miles). It was just awesome learning even more about riding/racing from Culdeus.

Good job guys.

 

[culdeus]

In no order

Ride 100 miles in under 5 hours counting everything

We had a great day! The weather was "only" in the low 90's, the wind was calm in the morning and not to bad later, and no flats/wrecks/heat exhaustion, etc. I'll have specifics later, but we had a blast and finished sub 4:45 (for 102 miles). It was just awesome learning even more about riding/racing from Culdeus.

Good job guys.

Motion based isn't taking my data as it's too big. So it goes. I put some screen shots off of garmin training center

here

I'll put together a bigger summary tomorrow.

 

[Rock Lonemilk]

Haven't been here in a while, but thought some of you might like to know that I completed the Ragnar Great River Relay this weekend. Twelve of us piled into two vans and ran 205 miles from LaCrosse, WI to Minneapolis, MN. The official results aren't posted yet, but unofficially we finished in 33 hours 14 minutes, and it was great fun for everyone.

I posted regular updates on Twitter if you're interested. Otherwise I'll be posting a lengthy race report on my blog once I've caught up on my sleep a little.

 

[gruecd]

Haven't been here in a while, but thought some of you might like to know that I completed the Ragnar Great River Relay this weekend. Twelve of us piled into two vans and ran 205 miles from LaCrosse, WI to Minneapolis, MN. The official results aren't posted yet, but unofficially we finished in 33 hours 14 minutes, and it was great fun for everyone.

I posted regular updates on Twitter if you're interested. Otherwise I'll be posting a lengthy race report on my blog once I've caught up on my sleep a little.

Way to go, Rock! My sister and I actually contemplated doing this, but it was a last-minute sort of thing, and we weren't able to get a team together. Maybe next year.....

 

[Dash]

In no order

Ride 100 miles in under 5 hours counting everything

We had a great day! The weather was "only" in the low 90's, the wind was calm in the morning and not to bad later, and no flats/wrecks/heat exhaustion, etc. I'll have specifics later, but we had a blast and finished sub 4:45 (for 102 miles). It was just awesome learning even more about riding/racing from Culdeus.

Seriously. Way to go guys, that's hauling butt!

 

[tri-man 47]

Haven't been here in a while, but thought some of you might like to know that I completed the Ragnar Great River Relay this weekend. Twelve of us piled into two vans and ran 205 miles from LaCrosse, WI to Minneapolis, MN. The official results aren't posted yet, but unofficially we finished in 33 hours 14 minutes, and it was great fun for everyone.

I posted regular updates on Twitter if you're interested. Otherwise I'll be posting a lengthy race report on my blog once I've caught up on my sleep a little.

Cool!! I have a friend out in Utah who regularly does the Ragnar Run out there. I'd like to get a group and do one of these someday ...

 

[gruecd]

Cool!! I have a friend out in Utah who regularly does the Ragnar Run out there. I'd like to get a group and do one of these someday ...

Hey, tri-man, we'll keep you in mind for next year if my sister and I end up organizing a team....Just a very easy 5.3 miles for me this morning at 8:30 pace. I must say, though, that it was very nice getting out there to run in glorious 50° weather this morning.

Tougher workout on tap for tomorrow. An hour total including 2 x five minutes at 6:45 and 2 x five minutes at 6:55, with the balance at 8:15 pace. Have a great Monday, everyone!

 

[pigskinliquors]

Haven't been here in a while, but thought some of you might like to know that I completed the Ragnar Great River Relay this weekend. Twelve of us piled into two vans and ran 205 miles from LaCrosse, WI to Minneapolis, MN. The official results aren't posted yet, but unofficially we finished in 33 hours 14 minutes, and it was great fun for everyone.

I posted regular updates on Twitter if you're interested. Otherwise I'll be posting a lengthy race report on my blog once I've caught up on my sleep a little.

Cool!! I have a friend out in Utah who regularly does the Ragnar Run out there. I'd like to get a group and do one of these someday ...

I'd also be very interested in doing this. I actually have to work a bit today, so I'll get a post regarding our ride up, but it might take awhile.

 

[culdeus]

Haven't been here in a while, but thought some of you might like to know that I completed the Ragnar Great River Relay this weekend. Twelve of us piled into two vans and ran 205 miles from LaCrosse, WI to Minneapolis, MN. The official results aren't posted yet, but unofficially we finished in 33 hours 14 minutes, and it was great fun for everyone.

I posted regular updates on Twitter if you're interested. Otherwise I'll be posting a lengthy race report on my blog once I've caught up on my sleep a little.

Cool!! I have a friend out in Utah who regularly does the Ragnar Run out there. I'd like to get a group and do one of these someday ...

How do they determine the stops? It looks like rock did all his work in the first half of the event. I wonder what works best? I mean if I was to do something like this I know I'd want to try to eat up every single one of the sprint portions under 4 miles regardless of when they come. From the SA->Austin one there looks like there are 4 of those, but they recommend some crazy intervals by runner that are unrealistic. Everyone in one way or another is a specialist. You'd need a 5k guy that could knock down some high 5s low 6s in his sleep (literally) a handful of sub 45 minute 10k guys (5-7) a couple of marathon guys to get the big stretches and ?maybe? a trail guy? And then an injury sub as needed and also as an anchor.

 

[gruecd]

I'd also be very interested in doing this. I actually have to work a bit today, so I'll get a post regarding our ride up, but it might take awhile.

Sounds good, pigskin. We'll keep you in mind, too. According to the website, next year's race from La Crosse to Minneapolis will be held August 21st and 22nd, so go and buy your 2009 calendar and mark it down!

 

[Dash]

Week three is in the books for me. My knees slowly worked back to normal after getting the seat post to stay in place. I took an unplanned day off Saturday because I was feeling run-down and my right knee was bothersome.

Monday: 9 miles of easy, slow. Legs were sore from previous day's 36+ miles, but everything felt better post-ride.

Tuesday: Slept horribly Monday night so I thought this would be a crap ride. Turned into a decent 16.8 miles with a good (for me) pace of 16.7mph.

Wednesday: Intervals- 10 one minute on, one minute offs and three 45 seconds on, 1.5 minutes off. 21.67 miles.

Thursday: Off

Friday: 16.5 miles of "pace" on a chilly summer morning. Felt sluggish and it took a while to warm up.

Saturday: Off

Sunday: Long ride of the year coming in just under 43 miles. Let myself warmup for 45 minutes before pressing the pace. Did a wandering, "get lost" ride and found my way home. Pressed the pace to just over 20mph for a good portion of the last 8 miles. Knees felt normal again with no post-ride problems.

Weekly mileage total: 107 (9 short of my goal, but that's OK because my long ride went better than expected and I got in better quality miles this week)

 

[gruecd]

How do they determine the stops? It looks like rock did all his work in the first half of the event. I wonder what works best?

Yeah, I think strategy can be tough for this type of thing.....Tri-man, RS, and I are doing a 50-mile relay in October along with a couple of my running buddies, and we'll need to work on strategy, too. We already know what the legs are like, but it's a matter of figuring out who's going to run what. Running 10 miles in any given day is no big deal for me, but it'll be weird to run a leg, sit around for three hours, and then run again. I almost wonder if I'd be better off running a couple of legs consecutively and then being done. Anyway, this is something we'll need to talk about....

 

[culdeus]

HH100 Ride Summary:

Chip time 4:45:10 (35th out of 518) (5th out of 58 in division)

Note: Chip timing cost $5 so only perhaps 5% of the field did it. And they ran out. So there's that.

This is tougher to do here with no photos.

Start thru mile 10 (25:36 23.4 mph 154bpm)

The start was about what we expected. A little slow to get going and the traffic was far worse than expected. What looked like 30-40 rows of bikes to the start line must have instead been 60-100 of 4 lane solid bikes. It took a considerable period of time to get totally clear of the traffic. Our one buddy picked up a map in his spokes and had to stop so we took it easy for a bit to let him get back on. Other than that it was mostly lots of passing. We did not have anyone to work with at this point, but it's funny you can see when pigskin took the lead at about mile 5 how much my HR dropped. All things being e

Mile 10-20 (25:05 23.9mph 148bpm)

Still passing some fools at this point that probably started ahead of the field. Finally got free of the masses maybe at mile 15. We made a turn off the wide road to a 2 lane stretch and caught up with two solid riders that got us thru some traffic. The draft off this group was pretty big and I was settling into the pace. There were some surges, but nothing to bridge yet.

Mile 20-30 (25:24 23.6 156)

Mile 30-40 (25:05 23.9 159)

This 20 mile stretch came when we were totally clear of the slower riders and thru a couple of the rest stops which took away a surprising number of others. The first "hill" came in this stretch and I warned pigskin and others of the impending danger right on cue a guy got guttered off the left side of the road to our left and a 6 bike pileup came on our right. We made it thru unscathed. It was in this stretch we hit some of the highest speeds of the day. I was in my 53x11 for long stretches of this and having a blast talking #### and everything. Guys in compacts were just falling back helplessly like hamsters. I think it was during this stretch we lost pigskin's buddy. He was real strong, but his bike was a beast. Luckily in this set another buddy of mine from a different board caught us. That proved to be a huge boost later.

Mile 40-50 (27:09 22.1 159)

This was a pretty slow stretch (well it felt slow after all that huge speed). We did a rolling feed where we all ate and drank a bunch. We also at this point were 16 minutes ahead of schedule. Another problem cropped up when a good chunk of our group stopped for the break point and left us for the first time in sole control of our destiny. I think we made the executive decision at the time to get to mile 50 rest stop and take a break there while keeping 22mph the whole way in. That worked out fine. We caught on with a few groups here and there and bridged a few gaps, but mainly executed this without burning too many matches.

Mile 50-60 (33:12 18.1 161)

Obviously the rest stop is in here. The 50-60 stretch was pretty tough. You hope for a honeymoon stretch of good HR and all that, but the HR kept it's steady march up the graph. I think from miles 45-65 we did amongst ourselves 90% of the front work. Easily the most time working in a small group of the whole day. But still we felt good and were still ahead of schedule.

Mile 60-70 (28:01 21.4 170)

Mile 70-80 (26.20 22.8 170)

We finally found a decent group in this stretch about halfway into the 60-70 zone. I think the 100k time was around 2:38. There was no indication on the road where it was. It should be noted that the 50-70 stretch had the most headwind. I think it was in this area I made a big mistake. Well for one I didn't make it with my cleat covers. The 80 rest stop we stopped at was a total sand pit. I was terrified to head up into the rest area to get some stuff and then have my pedals jammed the rest of the way. I still had one bottle of cytomax and half a gu packet. The bars I brought were horrible tasting. I stayed on the road and let pigskin and co. go into the rest stop without me. I then had the bright idea to dismount the bike. This caused a pretty big quad cramp. I panicked. I massaged it a bit and then got right back on the bike and started rolling out as soon as I could see pigskin saw me. I tried to spin out the cramp to some degree of success.

Remarkably at this point we had even with the first stop put more time into our goal and were 18 minutes ahead of schedule.

Mile 80-90 (33:58 17.7 172)

Mile 90-100 (29:49 20.1 174) That's a 4:38 100 miles for those keeping score at home BTW

I am certain pigskin could have left me at any point here. I was really scared to push my quad any knowing I had a good 15 minutes to burn more or less and needed to just average somewhere in the 15mph range the whole way in. Pigskin was really nice enough to hang back. I tried to keep the pace at or around 20 to get in with plenty of time. We had talked about stopping at the 99 mile beer barn, but I knew as soon as I got off that bike that was it. I think somewhere in here I started to bonk. I was in full fledged bonk mode when we hit the last 2 miles one really bad sign was my HR in a full stop at mile 80 never got even into zone 3. I was cooking. The temp wasn't super hot but heat+humidity was starting to get to me.

Finish (4:44:37 21.4 163)

I kept thinking to myself I'd have something big for the finish if I kept my last few matches dry. Not to be. We rolled across the line and snapped a few pics and I cowered under a 4 foot tree for a half hour. I was DONE. I had people bringing me water and coke and stuff and finally got back to feeling like I might live. I took a shower in a fire hydrant (unreal BTW) and grabbed a beer and corny dog.

I think I really should have taken on more fluids and food at the 80 rest stop even if it meant walking up to the tent thru the gravel. It was a gamble and I lost that one and it bonked me. I don't think it would have stopped the cramping, but we could have easily seen 4:40 had I felt a little better. I do think the race broke for us about as good as it could have. A few times I sort of had to put the brakes on things to make sure we didn't get too greedy.

I don't know what's next for me. Got a kid on the way. Probably converting to commuting riding for exercise and will slide back into spin classes when the weather and daylight turns to cold and dark.

Pigskin was really great thru this. It's such a huge advantage having someone to help you cover gaps and take some of the pain out of this. Plus it seems like the guy just has no lactate threshold. No question he's got the capacity for a full IM.

 

[pigskinliquors]

First off; Culdeus' report was too kind to me. Here's my version (trying to avoid redundancy)...

Pre-Race:

We (buddy of mine with the beast of a bike) met Culdeus at the house we were staying at. As we walked in (around 8pm) Culdeus had lasagna and bread waiting for us. We popped open a few beers (not only a recovery drink ), discussed strategy, and got to bed around 10:30'ish. What seemed like 2 minutes later, my alarm went off to get started (4:45 am). Most importantly, all the bathroom stuff went off w/o a hitch (even w/o coffee). We then drove (about 10 miles) to the start line, did some more bathroom stuff, and were able to secure a position fairly close to the start.

The Race/Ride (click on this for all my Garmin Data)

Culdeus played the role of "lead-out-guy" quite well. He held the reigns in much better than I would/could have, yet was able to get us in some good pace lines. He pulled Rudy (my buddy) and I for those first 5 miles with no assistance. I then took over for less than two miles, with the second mile, making a large break for a good pace line, which we secured. My AVE HR for that 7th mile was the highest of the entire day (181 bpm); and I then had a good sense of how much Culdeus had worked for the first five. It was most likely those 5 miles that caught up with him at the end. One of my goals was to not have my HR for any mile average greater than 180 (my max HR is 195'ish); so other than this stretch, I was pretty successful.

Most of the rest of the day was spent letting other people do much of the work for us. That stretch with just the three of us (mile 52-65) was considerably more difficult in comparison. Mile 59 was another rough one for me. I did a short pull, at a VERY slow pace (18.8 MPH) for that mile which was slightly uphill (37 ft raise) and into the wind. I had hoped to do a longer pull, but my HR got up to 185 (AVE for the mile was 178), and I selfishly shortened the pull (good for me, bad for Clay and his friend). From there to mile 79, my HR stayed down really well. I ran out of liquids at mile 79, and my HR started to slowly go up with each mile until the rest stop at mile 84 (165, 175, 177, 177). Both Culdeus' friend and I needed the stop, while Culdeus would probably have been better off w/o it (as he started to cramp right away). I rode my bike all the way up the gravel road to the water/gatorade and filled up as quickly as I could. As I turned around I noticed Culdeus had started to roll. Once he got eye contact with me, he took off (= I knew I'd better get going). By the time I walked my bike back down, took in some fuel, and got going, Culdeus was a ways in front of me. Fortunately a line (of about 4) went by me and I put the pedals down to join them. I caught Culdeus in the next few minutes and it was best for both of us not to try to stay with that line (they were going at about 24 mph, into the wind). Miles 88 and 89 were rough for him as he was cramping pretty bad, but he held it together extremely well after that (up to mile 98), to complete our sub-5 102!

Without Culdeus' knowledge and early work, the ride would have been MUCH more difficult. All day he made great decisions regarding when to go and when not to. Next year we'll need to shoot for the same time WITH a stop at the Beer Barn!

The totals on my Garmin were: 101.76 miles; 4:35:17 (doesn't include rest stops); 2:42 pace/22.1 MPH; Max = 35.8 MPH; 6,797 calories; 168 AVE HR; 187 Max HR; 3,416 feet ascended and 3,340 feet descended.

All in all an AWESOME Day!

Edited to add; My HR zones in that graph are all 10 beats off, as it has my max it 185 instead of 195.

 

[gruecd]

pigskin, culdeus: Nice job on the race reports. I don't really understand the nuances of cycling, but it's pretty clear that you guys put in a hell of an effort. Again, congrats!

I ran for another hour this morning, including 20 continuous minutes at LT pace. Here was the workout:

~16 minute warm-up at ~8:10 pace

5 minutes at 6:45 pace

5 minutes at 6:55 pace

5 minutes at 6:45 pace

5 minutes at 6:55 pace

~23 minutes at 8:10 pace

Just an easy 45 minutes at 8:10 pace tomorrow, off Thursday, another short, easy run on Friday, and then my longest run in a while (14-15 miles at 8:15 pace) on Saturday. The good news is that I've run six days in a row now, and the ankle is holding up great. Should finish the week with 45 total miles.

 

[Dash]

Pigskins & Culdeus: which Garmin units are each of you using? Any significant negatives to the units you use?

 

[tri-man 47]

and Dash, where do you do most of your biking (like your 'lost' riding)?

 

[Dash]

and Dash, where do you do most of your biking (like your 'lost' riding)?

I don't know what the first part of that question was supposed to be, but I can answer the "where" portion. I'll provide more details than you probably want, but here goes...I bike in Fredericksburg, VA usually winding my way south into Spotsylvania and Caroline counties. Until I get into the more rural parts of Spotsylvania/Caroline I use a couple primary roads, some neighborhood roads and one road that cuts through a park. As far as the types of roads? Most are paved but a good portion of my M-F rides contain a chip-seal surface and has a few short, steep hills. Most of the local area has rolling hills, no major climbs, and not enough long stretches of near-flat. When I was finishing my ride up on Sunday at 20mph+ I was on a false flat for that 8 or so miles.The "lost" portion of the ride this past weekend was riding on roads through Spotsylvania into Caroline county that I did not recognize. Once I hit Caroline I crossed a road I took a few times last year and knew where I was and multiple ways to get home.

 

[gruecd]

Hi, tri-man!

Hi, tri-man!

Hi, tri-man!

 

[Dash]

Hi, tri-man! Hi, tri-man! Hi, tri-man!

Maybe triple posting is his new shtick...

 

[2Young2BBald]

Hi, tri-man! Hi, tri-man! Hi, tri-man!

Maybe triple posting is his new shtick...

He needed more?

 

[2Young2BBald]

I am home early from work and am going to do something tonight, running-wise, that I have never done before. I am an obsessive planner, but I am going to walk up register for a race tonight. I just found out today that there is an 8K on Belle Isle (an island in the middle of the Detroit River) that covers the track for the Detroit Grand Prix. My wife and I are in and the kids are doing a 1-miler before the event. I wish I had known sooner as I killed myself this weekend on the bike & in the pool ( ) but it sounded like too much fun to miss. There'll be food and a DJ after and its a perfect night for a run.

 

[pigskinliquors]

Pigskins & Culdeus: which Garmin units are each of you using? Any significant negatives to the units you use?

I have a Garmin Forerunner 305 (wrist mounted), with bicycle cadence and quick release kit. The big advantages of this over Culdeus' Edge 705 (or 605) is that it can easily be used for running or biking, and that it costs considerably less. The big disadvantage is that I don't have GPS turn-by-turn directions, estimated time of arrival, and similar data.

During tri's I can literally snap my 305 off of my bike and onto my wrist (both the bike and wrist mounts come with the $20 quick release kit) in a couple of seconds. It separates my running and biking workouts, gives me HR, pace, etc. and allows me to input Interval workouts (i.e., it will beep to tell me to start warm-up, will beep to keep me at the pre-set pace I want; will then beep to start the first interval; will beep if I'm not at the pre-set pace; will then beep to tell me when to start my break between intervals...etc.). Culdeus can speak to the extra awesome cool things his Edge does.

 

[pigskinliquors]

I am home early from work and am going to do something tonight, running-wise, that I have never done before. I am an obsessive planner, but I am going to walk up register for a race tonight. I just found out today that there is an 8K on Belle Isle (an island in the middle of the Detroit River) that covers the track for the Detroit Grand Prix. My wife and I are in and the kids are doing a 1-miler before the event. I wish I had known sooner as I killed myself this weekend on the bike & in the pool ( ) but it sounded like too much fun to miss. There'll be food and a DJ after and its a perfect night for a run.

AWESOME! Have a great race!!!

 

[2Young2BBald]

[AWESOME! Have a great race!!!

Race Report: to name a few. Great race set up, etc and I started off great. I was running with a buddy and we blew out the first mile in a recreational 6:52 (OK, it was as fast as we could run, but I wanted to sound like gruecd for once). We were at mile 2 right on 14 minutes and then I started to cramp in both thighs. I don't get crampy, EVER and was getting cotton mouthed (another thing I really never get). Ran about an 8 for mile 3 for a 22+ minute 5K and then really slowed down. I ended at 38:05 and 8th in my age group, getting beat by my buddy by over 2 minutes (he's 47 and placed 4th in his age group). We have run a dozen or so races at the same time and he has never beaten me. My thighs feel like bricks and I realized I have concentrated way to much on swimming getting ready for the tri in a few weeks (rightly so in my mind though as drowning would suck). Enough whinning on my part as the evening had some coolness about it for sure:My son finished second overall in the kids mile running it 6:53, amost edging out the winner and admitting he stopped to tie his shoes at some point during the race.You can set a clock by my wide's 10-minute mile pace, but she blew out a 45:09 and was 5th in her age group.Running on the Grand Prix track was very cool. Detroit admittedly has it problems but they do big events like the Grand Prix (Superbowl, etc) very well and Belle Isle looks great.And finally, there was free BEER pizza & ice cream for everyone and more than enough to go around.

 

[pigskinliquors]

For a non-trained for run, don't beat yourself up. Great to hear that your son and wife both had great races. You also learned that cross-training does not equal training. Congrat's for "just doing it" and to your family and friend who get to boast that they had a better day than you. Get them back by kicking ### on your tri!