Ran a 10k in June (6 Viewers)

[2Young2BBald]

Did 11 miles this morning in what turned out to be more than I expected. I am working in Lafayette, IN, and found "trail" along the Wabash River. I'd done a 3 mile out & back and a 6 mile out and back and used Map My Run to find about the area I'd want to turn around for a 10-miler. What I didn't know was that in turned in to a gnarly single track trail at about 3 miles. It had everything, trees, sand, hills and some shear drops in to the river if you screwed up. I had a blast and only saw 1 other person the whole run. I hadn't planned on taking photos, but had the phone with me so I shot a few:

Photos from today's Wabash River run

As a stated a few days ago, my stamina is great, but my legs are behind. But, I think I'll conservatively "go for it" in two weeks for the Detroit 1/2. I am not expecting a PB, but I don't want to dog it either.

 

[tri-man 47]

Small world. I live in Plainfield Township -- right down the street from Rockford High School. I actually do a lot of my runs behind and around the school grounds.

Smaller yet ...my family has had a small cottage on Silver Lake for like, oh, ninety years (right on Belding Road). A highlight of my year (edit: life) is to spend time there in the summer, swimming across and around the lake in the early morning before boats are allowed access, biking around the countryside (with a preference for nicely paved Belding Road out toward the town of Belding as well as the trail that cuts through Rockford), and running the country roads in the area (especially the beautiful new trail they just put in that heads out to Ramsdell Rd).Did my 12 mile run today, and it felt fantastic. 60 degrees and overcast (light rain toward the end); averaged just under 8 minute miles. Ready for the Fall 50!!!2Young, I've run in that area as well a couple times in recent years, but didn't connect to the river trail ...just ran some of the country roads. Small world!

 

[pigskinliquors]

Cervelo R3 :drool:

 

[pigskinliquors]

Swam 35 minutes straight today. How do you keep lap count when it gets in to the 60 & 70 range?

I'm in a six lane pool with two lane dividers (two lanes per section), so I count by mentally moving through the lanes. One, two (divider) three, four (divider), five, six ...start a new set of six. That breaks it down into manageable/countable increments. 60 minutes in the pool this morning. I'll probably move my bike to the indoor trainer this afternoon so I can ride while watching games on tv. Tomorrow will be a long run of hopefully 12 miles. Three weeks til the Fall 50!

I count laps by swimming each lap, as a hole on my favorite golf course. Lap one, first length, I visualize the drive I would hit on that hole; second length, the shot into the green. Once I get to 10; I picture myself w/ a beverage at the turn. Then I play/swim the back nine. As crazy as it sounds, it works pretty well for me

 

[2Young2BBald]

Swam 35 minutes straight today. How do you keep lap count when it gets in to the 60 & 70 range?

I'm in a six lane pool with two lane dividers (two lanes per section), so I count by mentally moving through the lanes. One, two (divider) three, four (divider), five, six ...start a new set of six. That breaks it down into manageable/countable increments. 60 minutes in the pool this morning. I'll probably move my bike to the indoor trainer this afternoon so I can ride while watching games on tv. Tomorrow will be a long run of hopefully 12 miles. Three weeks til the Fall 50!

I count laps by swimming each lap, as a hole on my favorite golf course. Lap one, first length, I visualize the drive I would hit on that hole; second length, the shot into the green. Once I get to 10; I picture myself w/ a beverage at the turn. Then I play/swim the back nine. As crazy as it sounds, it works pretty well for me

Tried a version of this word association-thingy in the pool today. Instead of a golf course, I tried to think the names of players that wore the jersey # of the length I was swimming. It worked great I swam William The Refrigerator Perry lengths (72) without forgetting any along the way. This amounted to just over a mile (5,400 ft) in 42:20 (wall aided at the turns). I am beyond addicted to the pool. Although, today I almost :X . A rather robust woman entered the pool on lap Joe Kocur (26) and her perfume was so strong I could smell/taste it in the water. I treated the stentch like a training swim for the Detroit River swim part of their tri next spring.

 

[gruecd]

Nice, tough workout tonight on the "dreadmill." Started with a 10-minute warm-up at 8:20 pace, then 15 minutes at 6:50, 10-minute recovery at 8:20, another 15 minutes at 6:50, then finally 40 minutes at 8:20. Total 11.59 miles in 90 minutes, or 7:46 average pace. Hot as hell at the gym, though. I was #######' soaked by the time I was done.

 

[DolphinsPhan]

so does anyone have any recommendations on a long sleeve running shirt?

I have a bunch fo short sleeve ones (Nike and UA) and only 1 long sleeve one (Nike Dri-Fit). Anyone have any favorites they want to pimp out? Not looking for a jacket or pullover (have the Brooks Element jacket which is awesome), just a long sleeve running shirt (Dri-Fit, ClimaLite, UA, etc).

Thx.

 

[RoarinSonoran]

2mi in 16:49.

 

[2Young2BBald]

so does anyone have any recommendations on a long sleeve running shirt? I have a bunch fo short sleeve ones (Nike and UA) and only 1 long sleeve one (Nike Dri-Fit). Anyone have any favorites they want to pimp out? Not looking for a jacket or pullover (have the Brooks Element jacket which is awesome), just a long sleeve running shirt (Dri-Fit, ClimaLite, UA, etc). Thx.

I have a handful of different tech ones, mostly shirts received as part of my race packet. In general, the brooks ones are softer & more comfortable than the Asics. I would buy more on comfort than anything else. Come to think of it, I have a Life is Good running shirt that is the most comfortable one I have. Not to hijack your question, but as a sub question: has anyone tried the new Nike tech shirts (long or short sleeve) that feel more like cotton than nylon? I saw the short sleeves in a running store, but thought $40 for a short sleeve was steep, but they sure looked & felt comfortable.

 

[DolphinsPhan]

so does anyone have any recommendations on a long sleeve running shirt?

I have a bunch fo short sleeve ones (Nike and UA) and only 1 long sleeve one (Nike Dri-Fit). Anyone have any favorites they want to pimp out? Not looking for a jacket or pullover (have the Brooks Element jacket which is awesome), just a long sleeve running shirt (Dri-Fit, ClimaLite, UA, etc).

Thx.

I have a handful of different tech ones, mostly shirts received as part of my race packet. In general, the brooks ones are softer & more comfortable than the Asics. I would buy more on comfort than anything else. Come to think of it, I have a Life is Good running shirt that is the most comfortable one I have. Not to hijack your question, but as a sub question: has anyone tried the new Nike tech shirts (long or short sleeve) that feel more like cotton than nylon? I saw the short sleeves in a running store, but thought $40 for a short sleeve was steep, but they sure looked & felt comfortable.

Don't know if I have technically tried them but the new Livestrong stuff is awesome. Don't know if it is the same material or not. I bought a pair of the running shorts and they are so light and comfortable. I didn't mind paying the extra $ for them b/c the money goes to cancer research.5K this morning. 3rd mile was 2 minutes faster than the 2nd mile. Guess I could run faster from the start...

 

[gruecd]

Did 16.9 miles today in 2:15 (7:59 average pace). Ran most of it between 8-8:10, but I mixed in a couple of 10-minute intervals at MP (7:15). Felt good for the most part, although the last couple of miles were rough. Sunny and 70 degrees today, which is a lot warmer than it's been lately (40s and 50s). My body isn't used to the heat anymore. :(

 

[gruecd]

5K this morning. 3rd mile was 2 minutes faster than the 2nd mile. Guess I could run faster from the start...

Slacker..... :(

 

[DolphinsPhan]

5K this morning. 3rd mile was 2 minutes faster than the 2nd mile. Guess I could run faster from the start...

Slacker.....

I know. Today I did the same route and was more consistent. Finished in less time overall.

 

[tri-man 47]

2Young - re: your perfumed swimming partner ...some years ago, a student came in to visit the lifeguard during one of my swims at the university. He had a plate of spicy cheese nachos, so every time I came up for air, I had to take a whiff of the nachos. I hate that.

Low-key week for me - two 45 minute swims and a three mile run featuring a 6:35 hard mile as well as some reps and dumbells throughout the week.

Then today was my last, big Fall 50 training:

7 mile run ...two hour house project ...then an 8 mile run.

This simulates my race schedule, but with some extra mileage. Did the 7 miles at 7:57/mile (with two big hills, and I pushed them hard); spent a couple hours heat-gunning paint off the side of my garage; then ran another 8 miles (with six smaller hills), starting at 7:45/mile and finishing at 7:40. Not necessarily fun stuff, but psychologically, it was helpful to know that I could go back out and run another 8 miles at a strong pace.

 

[2Young2BBald]

6.5 miles today @ an average pace of 8:45. It included 3 hills, one of which was over a mile top to bottom. I'd planned the hills as a test for next weeks 1/2 where I have to climb the Ambassador Bridge & go down and back up the tunnel to/from Canada. I am hoping this can translate into an 8:30 to 8:45 pace for the entire race next week.

Official as of yesterday, my wife & I will be renewing our wedding vows during the Las Vegas Marathon/Half Marathon on 12/7. We, along with a predicted 50 to 60 couples will be either getting married or renewing vows at the mile-5 run through wedding chapel by who else, The Running Reverend. It will be witnessed by The Running Elvi & carried live on local TV. We figured this was just too much one of those "once in a life time" things to pass up. I put my wife on a mission to find a 20-year weding band in time for us to head out there (three years early as we'll be married 17 years next month).

 

[El Floppo]

so does anyone have any recommendations on a long sleeve running shirt? I have a bunch fo short sleeve ones (Nike and UA) and only 1 long sleeve one (Nike Dri-Fit). Anyone have any favorites they want to pimp out? Not looking for a jacket or pullover (have the Brooks Element jacket which is awesome), just a long sleeve running shirt (Dri-Fit, ClimaLite, UA, etc). Thx.

Have you thought about arm-warmers? They're great in-between weather accessories and save you from having to buy a bunch of long sleeve shirts. Between armwarmers and a running vest, I was pretty much good to go for everything but really (sub 40) cold weather.

 

[pigskinliquors]

I'm still slowly (key word) moving forward in my marathon training. I got 9 miles in yesterday at 8:29 pace, with every mile being at least 2 seconds faster than the previous.. This should have been a very easy run, but my HR still got up around 175 during the last two miles (8:16 & 8:14). I'm hoping it's due to the weather still being a bit warm, and humid, and not just me struggling with pace. The good news is that I've still got 3+ months to train, but It's disheartening to have what should be easy runs, taking a toll on me.

 

[gruecd]

Let's see, 7.39 miles at 8:07 average pace on Sunday and an easy 3.47 miles at 8:39 pace on Monday.

AWESOME workout tonight. Started with a 10-minute warmup, then 6 x 5 minutes at Z3 pace (6:49/41/37/36/40/40) with 5-minute recovery intervals, and finally another 3+ miles at 7:42 average pace. Total 12.14 miles in 90 minutes (7:25 average pace). Felt VERY strong all the way through. With Memphis less than eight weeks away (and Fall 50 only 11 days away), I feel like I'm peaking. Running 3:10 at Memphis should definitely be do-able.

 

[2Young2BBald]

Let's see, 7.39 miles at 8:07 average pace on Sunday and an easy 3.47 miles at 8:39 pace on Monday.

AWESOME workout tonight. Started with a 10-minute warmup, then 6 x 5 minutes at Z3 pace (6:49/41/37/36/40/40) with 5-minute recovery intervals, and finally another 3+ miles at 7:42 average pace. Total 12.14 miles in 90 minutes (7:25 average pace). Felt VERY strong all the way through. With Memphis less than eight weeks away (and Fall 50 only 11 days away), I feel like I'm peaking. Running 3:10 at Memphis should definitely be do-able.

Is the ankle 100% too? It sure look as though.This just reminded me, there hasn't been a BNB funky #### oozing out of my belly infirmiry ward update lately. BNB, are you back on the bike (and possibly team riding with your malpractice attorney)?

 

[gruecd]

Is the ankle 100% too? It sure look as though.

Pretty close. Probably more like 95%. It was a pretty bad sprain, and people have told me that it could take as long as six months before it's 100% healed. It's still a little sore/tender sometimes after tougher workouts, but it's nothing that bothers me while I'm actually running.

 

[tri-man 47]

Cross-training so far this week for me - 45 minute morning workouts on the bike, in the pool, and running today. Ran six miles today, with the middle four at a brisk 7:27/mile as I acclimate to a quicker pace than my distance running, hoping I can do my Fall 50 legs (5.2 and 7.8 miles) in the range of 7:40/mile.

 

[pigskinliquors]

Cross-training so far this week for me - 45 minute morning workouts on the bike, in the pool, and running today. Ran six miles today, with the middle four at a brisk 7:27/mile as I acclimate to a quicker pace than my distance running, hoping I can do my Fall 50 legs (5.2 and 7.8 miles) in the range of 7:40/mile.

This is basically the same workout I have scheduled tomorrow = Four miles at 7:26, with one mile warm-up and one mile cool-down. Running 5.2 followed by 7.8 at 7:40 would be most awesome. You are primed for a sub 3:30 marathon, followed by a fun-run in Boston!

 

[gruecd]

Cross-training so far this week for me - 45 minute morning workouts on the bike, in the pool, and running today. Ran six miles today, with the middle four at a brisk 7:27/mile as I acclimate to a quicker pace than my distance running, hoping I can do my Fall 50 legs (5.2 and 7.8 miles) in the range of 7:40/mile.

My coach gave me the go-ahead to run my legs "as fast as I can." My legs are 4.8, 4.8, and 3.0 miles. I did a 5-mile race last October at 6:37 average pace, and fortunately next week is a "recovery" week for me, so depending on the weather and the actual difficulty of the terrain, I'm thinking (hoping?) that sub-7 should be do-able for me. Time will tell.

 

[gruecd]

Really pissed at myself for not being able to drag my butt out of bed this morning.

It was a beautiful, crisp fall morning (upper 30s/lower 40s), i.e. perfect running weather. Now I'll have to do my hour-long run after work. Another 45 minutes tomorrow, then 160 minutes on Saturday at an easy 8:20 pace (19+ miles). Should be fun.

 

[pigskinliquors]

Really pissed at myself for not being able to drag my butt out of bed this morning.

It was a beautiful, crisp fall morning (upper 30s/lower 40s), i.e. perfect running weather. Now I'll have to do my hour-long run after work. Another 45 minutes tomorrow, then 160 minutes on Saturday at an easy 8:20 pace (19+ miles). Should be fun.

Much better weather in Texas today as well (finally!). It was only 58 degrees this morning at 5 am; with 88% humidity (high = a storm went through last night). Our high today is supposed to be only 69! The cooler weather did make my speed run this morning a bit easier, though it still feels like I'm working harder than I should be.

 

[2Young2BBald]

I need some help here deciding what to eat during my 1/2 marathon on Sunday. I am a Cliff's ShotBlok guy, cutting them in 1/4s and eating them off and on after around mile 4. However, I received a bag of Jelly Belly Sports Beans in a race packet and tried them on a 11-mile run a little over a week ago and edthem, if for no other reason than that they were real easy to eat.

Can someone explain the difference in nutrition to me between the two. I assume there is a lot more sugar in the beans to make them jelly bean-like, but and am an idiot when it comes to reading the labels to determine what other differences there are.

Here is the Jelly Belly Info Here is the Shot Blok Info

Thanks!

 

[pigskinliquors]

I need some help here deciding what to eat during my 1/2 marathon on Sunday. I am a Cliff's ShotBlok guy, cutting them in 1/4s and eating them off and on after around mile 4. However, I received a bag of Jelly Belly Sports Beans in a race packet and tried them on a 11-mile run a little over a week ago and edthem, if for no other reason than that they were real easy to eat.

Can someone explain the difference in nutrition to me between the two. I assume there is a lot more sugar in the beans to make them jelly bean-like, but and am an idiot when it comes to reading the labels to determine what other differences there are.

Here is the Jelly Belly Info Here is the Shot Blok Info

Thanks!

Shot blok's are known for having more sodium than other food supplements. IF you are used to Shot Bloks = DO NOT change for this race. Your body is used to the sodium, and your stomach knows what it's like to have it in while under duress. I'm a Gu guy, and while I have trained with other products, I haven't raced with anything else in a very long time.

 

[RoarinSonoran]

5k in ~48mins (yes, 48 mins) tonight. Decided to go for a walk around the new neighborhood. GoogleMapped a route, and saw that it was 3.1mi, so I figgered what the heck and headed out. Nice to know there's already a 5k route that I can utilize. Tonight's time includes a 3-5min stop at KFC/A&W for some comfort food.

And how I've needed some comfort food. The past two weeks have consisted of finishing up with the packing of my AZ house, then loading it all into a 26ft UHaul, then driving three days to MN (1800mi in 30hours for the three legs ). Got in Thursday evening, then pretty much took Friday off. I started unloading that beast today...by myself. My family pretty much deserted me for a wedding reception in ND. I could have gone too, but was tired of being cooped up in a vehicle, not to mention the truck needed to be unloaded by tomorrow. I got it about 1/2-2/3 unloaded today, stuffing the garage pretty well full, and will have to finish it tomorrow, getting a storage unit. It's mostly like-sized boxes, so hopefully I'll get done in time to watch my Vikings kick the crap out of my wife's da Bears (which she'll likely miss cuz I don't think she'll make it back here in time lol).

I'm loving the weather so far, I actually broke a sweat unloading today. Should be great for running, assuming similar weather for the Fall50! Less than a week to go! :booya:

 

[2Young2BBald]

Quicke Race Report: 1/2 Marathon 1:52:56. I didn't look at my Garmin until about mile 5 and looked at it again around mile 11. I kinda just ran. When there was room I went faster, when the wasn't, I went slow. It was packed in some spots, enough to slow the pack to like 11s (crossing the bridge in to Canada we were close to dead stopped a few times). I used SPorts Beans instead of Cliff Bloks and really liked them. Finally, I ran the last mile in Sub 7:00.

ETA: no PR, but I did beat last year's time.

 

[RoarinSonoran]

5k in 26:54. Seemed like I had a head wind no matter which direction I was running (rectangular route), but the cooler temps more than make up for it.

 

[pigskinliquors]

Quicke Race Report: 1/2 Marathon 1:52:56. I didn't look at my Garmin until about mile 5 and looked at it again around mile 11. I kinda just ran. When there was room I went faster, when the wasn't, I went slow. It was packed in some spots, enough to slow the pack to like 11s (crossing the bridge in to Canada we were close to dead stopped a few times). I used SPorts Beans instead of Cliff Bloks and really liked them. Finally, I ran the last mile in Sub 7:00.ETA: no PR, but I did beat last year's time.

Great to hear another 10k thread success!! You certainly had quite a bit in the tank, doing the last mile sub 7:00!!!

 

[tri-man 47]

Quicke Race Report: 1/2 Marathon 1:52:56. I didn't look at my Garmin until about mile 5 and looked at it again around mile 11. I kinda just ran. When there was room I went faster, when the wasn't, I went slow. It was packed in some spots, enough to slow the pack to like 11s (crossing the bridge in to Canada we were close to dead stopped a few times). I used SPorts Beans instead of Cliff Bloks and really liked them. Finally, I ran the last mile in Sub 7:00.

ETA: no PR, but I did beat last year's time.

Great to hear another 10k thread success!! You certainly had quite a bit in the tank, doing the last mile sub 7:00!!!

A better time, despite the crowds. Sweet! BTW, if you and your wife do the vow renewal thing during the Vegas race, I think you should wear your Martian race shirts, 'cause, you know, it would make 'em all wonder just a bit about you two.

 

[2Young2BBald]

A better time, despite the crowds. Sweet!

BTW, if you and your wife do the vow renewal thing during the Vegas race, I think you should wear your Martian race shirts, 'cause, you know, it would make 'em all wonder just a bit about you two.

I not sure we need another reason for folks to wonder about us, most already think we nuts doing the whole running thing together already. We are in for the wedding for sure, I think we are going running/formal. The bride will be wearing a white wicking top with complementing white running skirt & I'll be in a black tech top and, likley a bow-tie. Since you brought up the "ugly shirt" I saw the 2009 shirt at the expo Saturday. There is no arguing this one is

 

[2Young2BBald]

Quicke Race Report: 1/2 Marathon 1:52:56. I didn't look at my Garmin until about mile 5 and looked at it again around mile 11. I kinda just ran. When there was room I went faster, when the wasn't, I went slow. It was packed in some spots, enough to slow the pack to like 11s (crossing the bridge in to Canada we were close to dead stopped a few times). I used SPorts Beans instead of Cliff Bloks and really liked them. Finally, I ran the last mile in Sub 7:00.ETA: no PR, but I did beat last year's time.

Great to hear another 10k thread success!! You certainly had quite a bit in the tank, doing the last mile sub 7:00!!!

I had to check my math 'cuz it didn't look right seeing sub 7:00 even though I typed it myself. It was a good last mile for me, but it had to be sub 8:00, and not sub 7:00. When I hit mile 12 I did some quick math and thought if I moved I could beat last years time, which I did, but I had to have missed a minute in the math I think. Oh well, still happy about the time. I also got the results of my "under water mile" under the Detroit River. I was slower than last year, but did that one at 8:28 (which was right around the 8-mile mark). I think I need to upgrade to the Garmin 305 so I can see what my mile splits look like versus just getting max/min, etc on the 201. One more interesting thing, I tried to "run the tangents". It appeared to work as I ran almost a 1/4 mile less than wht the Garmin registered last year.

 

[gruecd]

OK, now THAT is what I call "running weather." Low 30s this morning under clear skies, "see-your-breath" type weather. What's funny is that I was wearing shorts, a long-sleeved technical running shirt, and a pair of light running gloves, and I saw other people out running wearing pants, winter jackets, and hats. WTF are they gonna do when it's actually COLD out there?!

Anyway, an easy 3.5 miles late last night, and out of bed early this morning for an easy 5.5 miles. Definitely ready for the Fall 50 this weekend!

 

[2Young2BBald]

Definitely ready for the Fall 50 this weekend!

TriMan, gruecd & RS, good luck to the three of you & have a great race!!! I am dying to do a team race in the future and can't wait for the race report(s) to hear what it is like.

 

[Workhorse]

Been a while since I checked in on this thread.

Running my first half marathon on Saturday:

http://www.silvercomet10k.com/2007%20Half.htm

Training has been surprisingly easy. My last two 10 mile runs were a breeze. I'm alarmingly confident that I can break two hours on Saturday.

 

[gruecd]

Hey, Workhorse, good luck on the half this weekend! Is it a trail run that you're doing? Did I see that right?

Went over lunch today and did another lactate-threshold test with my coach. Started with a 10-minute warmup, and then did a series of 3-minute intervals on the treadmill (2% incline) at 7.2, 7.8, 8.4, 9.0, 9.6, and 10.2 MPH. Took one-minute rest intervals where I stopped and he took my blood to measure the LT content. Results were awesome! As you'll recall, I did my last test back on 8/21 (after a month of really bad "training" after spraining my ankle), and I had actually regressed since my original test on 6/10. This time I was coming off a couple of months of really good training, and it went tons better. My Zone 1 goes all the way to 6:50 pace. Zone 2 is where a person typically runs a marathon, and mine goes all the way down to 6:20 or so. So now my coach wants me to go sub-3 hours at Memphis, and he's completely confident that I can do it!

I basically told him that my main goal is simply getting to the point where 3:10 is my worst-case scenario for Memphis (my "fallback" plan, if you will). Anyway, I've got another six weeks til the race, so it will be four weeks of TOUGH workouts, and then a two-week taper. And when I say "tough," I'm talking about two weekly runs at marathon pace--one shorter, and one longer (15-20 miles). Wish me luck.

.....And, oh yeah, I'm planning on 6:45 pace for all three legs of the Fall 50 this weekend. How about you, Tri-Man? You up for the challenge?

 

[Workhorse]

It's really not a "trail run" -- It's paved.

 

[pigskinliquors]

Hey, Workhorse, good luck on the half this weekend! Is it a trail run that you're doing? Did I see that right?

Went over lunch today and did another lactate-threshold test with my coach. Started with a 10-minute warmup, and then did a series of 3-minute intervals on the treadmill (2% incline) at 7.2, 7.8, 8.4, 9.0, 9.6, and 10.2 MPH. Took one-minute rest intervals where I stopped and he took my blood to measure the LT content. Results were awesome! As you'll recall, I did my last test back on 8/21 (after a month of really bad "training" after spraining my ankle), and I had actually regressed since my original test on 6/10. This time I was coming off a couple of months of really good training, and it went tons better. My Zone 1 goes all the way to 6:50 pace. Zone 2 is where a person typically runs a marathon, and mine goes all the way down to 6:20 or so. So now my coach wants me to go sub-3 hours at Memphis, and he's completely confident that I can do it!

I basically told him that my main goal is simply getting to the point where 3:10 is my worst-case scenario for Memphis (my "fallback" plan, if you will). Anyway, I've got another six weeks til the race, so it will be four weeks of TOUGH workouts, and then a two-week taper. And when I say "tough," I'm talking about two weekly runs at marathon pace--one shorter, and one longer (15-20 miles). Wish me luck.

.....And, oh yeah, I'm planning on 6:45 pace for all three legs of the Fall 50 this weekend. How about you, Tri-Man? You up for the challenge?

Great Googly Moogly. Congrat's on the more optimistic results. It's amazing what our bodies can do when pushed. A sub three hour would be most awesome! ______________________________________________________________

My training update:

I had my first non-commute bike ride since Hotter than Hell in August today. It was a gorgeous 53 degrees, and I completed 47 miles, with 34 of them being a group ride (I did a hard-core 9 miles to get to the start of the ride, then a nice cool down from the ride to work. My favorite ride will be in an hour. I'll ride 8 miles from here to pick-up my daughter (age 6) from school, then we'll ride an amazing 1 mile, with her racing me to our house. I have yet to beat her, but I'm getting closer. Today could be the day!

Running-wise, I'm on my first off-week, with no long run. Life is grand!

 

[tri-man 47]

Hey, Workhorse, good luck on the half this weekend! Is it a trail run that you're doing? Did I see that right?

Went over lunch today and did another lactate-threshold test with my coach. Started with a 10-minute warmup, and then did a series of 3-minute intervals on the treadmill (2% incline) at 7.2, 7.8, 8.4, 9.0, 9.6, and 10.2 MPH. Took one-minute rest intervals where I stopped and he took my blood to measure the LT content. Results were awesome! As you'll recall, I did my last test back on 8/21 (after a month of really bad "training" after spraining my ankle), and I had actually regressed since my original test on 6/10. This time I was coming off a couple of months of really good training, and it went tons better. My Zone 1 goes all the way to 6:50 pace. Zone 2 is where a person typically runs a marathon, and mine goes all the way down to 6:20 or so. So now my coach wants me to go sub-3 hours at Memphis, and he's completely confident that I can do it!

I basically told him that my main goal is simply getting to the point where 3:10 is my worst-case scenario for Memphis (my "fallback" plan, if you will). Anyway, I've got another six weeks til the race, so it will be four weeks of TOUGH workouts, and then a two-week taper. And when I say "tough," I'm talking about two weekly runs at marathon pace--one shorter, and one longer (15-20 miles). Wish me luck.

My teammate.

.....And, oh yeah, I'm planning on 6:45 pace for all three legs of the Fall 50 this weekend. How about you, Tri-Man? You up for the challenge?

My teammate? Well, yes, I'm up for the challenge. I'll target 7:30/mile for my three legs (14.4 miles in total).

Workhorse, have a great race this weekend!!

 

[RoarinSonoran]

5k in 26:15. Went out in a nice 48degree temp, and let the legs run. 7:59 first mile, 8:12 2nd. Got a mean headwind on the back nine, and some traffic light stops (need to find a better route, or learn how to time them better), which slowed me down to a 9:09 3rd mile. Calves started feeling like I was a wrong step away from a double cramp (no, I don't think it's that time of the month yet ), so I'll be stocking up on bananas to prep for the Fall50.

 

[tri-man 47]

5k in 26:15. Went out in a nice 48degree temp, and let the legs run. 7:59 first mile, 8:12 2nd. Got a mean headwind on the back nine, and some traffic light stops (need to find a better route, or learn how to time them better), which slowed me down to a 9:09 3rd mile. Calves started feeling like I was a wrong step away from a double cramp (no, I don't think it's that time of the month yet ), so I'll be stocking up on bananas to prep for the Fall50.

My teammate also! Nice tempo early on ...sounds like you're ready for our race day!

 

[RoarinSonoran]

5k in 26:15. Went out in a nice 48degree temp, and let the legs run. 7:59 first mile, 8:12 2nd. Got a mean headwind on the back nine, and some traffic light stops (need to find a better route, or learn how to time them better), which slowed me down to a 9:09 3rd mile. Calves started feeling like I was a wrong step away from a double cramp (no, I don't think it's that time of the month yet ), so I'll be stocking up on bananas to prep for the Fall50.

My teammate also! Nice tempo early on ...sounds like you're ready for our race day!

Yeah, ready as I'll ever be. My training got whacked due to the move (not much motivation to run when you've been lugging boxes all day), so we'll see how it goes. My two runs this week were good, so it doesn't appear that there was any drop off (guess you can consider packing and lugging boxes to be a form of cross-training? ), and the weather feels great, so I should be good to go. OD-ing on bananas and Gatorade today. lolHmm, there's my niche -- banana-flavored and nutrient-ified Gatorade!



:X

 

[pigskinliquors]

Best of luck with tomorrow's run Fall-Fester's, and have a blast :jealous: !!

I'm hoping for detailed reports that include nothing to do with the race (i.e., group lunges, gatorade inventions, etc.).

 

[Workhorse]

Why in the world do half-marathons ban headphones/iPods?

Dumbest rule ever. It's going to make tomorrow a much tougher run.

 

[DolphinsPhan]

Why in the world do half-marathons ban headphones/iPods?Dumbest rule ever. It's going to make tomorrow a much tougher run.

agreed. I ran my 1/2 a year ago and ran with my ipod...as did everyone else.It's not like we are world class runners and trying to win the whole thing. It's bad enough we pay $xx to run for ~2+ hours and bang up our knees...at least let us listen to music.

 

[2Young2BBald]

Why in the world do half-marathons ban headphones/iPods?Dumbest rule ever. It's going to make tomorrow a much tougher run.

I am drinking the Tri-Man Kool Aid on the Ipod ban. I had the same reaction when I got the notice of no MP3s for Indy back in May. In the end, I didn't miss it at all. I ran Detroit's 1/2 last Sunday and it FLEW by in comparision to last year, in great part (I think) due to the fact that I didn't wear music. The only way I can explain it, is that music breaks the run down in to too many segments and makes it seem long. I enjoyed the fans, others runners and really noticed the poundng of feet on the pavement while I ran. I'll still train with music now & then, but I am done for races.Good luck with your 1/2!

 

[pigskinliquors]

Why in the world do half-marathons ban headphones/iPods?Dumbest rule ever. It's going to make tomorrow a much tougher run.

I am drinking the Tri-Man Kool Aid on the Ipod ban. I had the same reaction when I got the notice of no MP3s for Indy back in May. In the end, I didn't miss it at all. I ran Detroit's 1/2 last Sunday and it FLEW by in comparision to last year, in great part (I think) due to the fact that I didn't wear music. The only way I can explain it, is that music breaks the run down in to too many segments and makes it seem long. I enjoyed the fans, others runners and really noticed the poundng of feet on the pavement while I ran. I'll still train with music now & then, but I am done for races.Good luck with your 1/2!

I've run both with, and without my mp3 player. I thoroughly enjoy both. I am a big fan of having a run being about enjoying the crowds and volunteers. Without headphones on, it is much easier to talk to, high-five and smile at those you meet during long runs. Yes, an iPod/mp3 player helps to pass the time, but a run/race shouldn't be about passing time, but about enjoying the experience. Be glad you don't have one, and high-five all that you can, smile a ton, and say thanks every time you pass a volunteer. While your time may suffer a little, you have more than a silly medal or t-shirt to be proud of. You actually enjoyed life for a little while, all the time accomplishing something that most couldn't due (i.e., finish a 5k, 10k, half, marathon, ultra, etc.). Off my soap-box now, but enjoy the fact that you are accomplishing something just for you (not something you can say too often during the day/week).

 

[2Young2BBald]

Why in the world do half-marathons ban headphones/iPods?Dumbest rule ever. It's going to make tomorrow a much tougher run.

I am drinking the Tri-Man Kool Aid on the Ipod ban. I had the same reaction when I got the notice of no MP3s for Indy back in May. In the end, I didn't miss it at all. I ran Detroit's 1/2 last Sunday and it FLEW by in comparision to last year, in great part (I think) due to the fact that I didn't wear music. The only way I can explain it, is that music breaks the run down in to too many segments and makes it seem long. I enjoyed the fans, others runners and really noticed the poundng of feet on the pavement while I ran. I'll still train with music now & then, but I am done for races.Good luck with your 1/2!

I've run both with, and without my mp3 player. I thoroughly enjoy both. I am a big fan of having a run being about enjoying the crowds and volunteers. Without headphones on, it is much easier to talk to, high-five and smile at those you meet during long runs. Yes, an iPod/mp3 player helps to pass the time, but a run/race shouldn't be about passing time, but about enjoying the experience. Be glad you don't have one, and high-five all that you can, smile a ton, and say thanks every time you pass a volunteer. While your time may suffer a little, you have more than a silly medal or t-shirt to be proud of. You actually enjoyed life for a little while, all the time accomplishing something that most couldn't due (i.e., finish a 5k, 10k, half, marathon, ultra, etc.). Off my soap-box now, but enjoy the fact that you are accomplishing something just for you (not something you can say too often during the day/week).

Much more well written than mine, one more thing to add, most race bibs that I have recived lately have our names on them. I've noticed that the volunteers handing out water and the medals are making a point to call runners by name. Its a huge energy boost to hear someone (fan or volunteer) call you by name. And, I agree, I always thanked the volunteers, but now I am not shouting at them and not hearing if they say anything back (as I can hear them now). Coming out of the Detroit/Windsor Tunnel last week. there were 1,000s of fans lining both sides of the street. There was a group holding a large poster that said "I Now Have a New Hero, & it is You!" They were pointing & calling runners by name, cheering them on. This was a boost no music could have given me.