Ran a 10k in June (1 Viewer)

[gruecd]

Followed up last Friday's awesome run with a literally crappy one on Saturday. I was out late on Friday night (my fault), and I ate some food that didn't agree with me on Saturday morning. Went out for a planned 16-miler on Saturday afternoon, and I had some serious GI issues that had me taking walk breaks after 8-9 miles and calling it quits after ten or so.

On the positive side, my friend who I was visiting and who will be doing his 3rd half marathon at Memphis had a very strong 13-miler, so I was definitely happy for him.

Took unscheduled rest days on Sunday and Monday with the Packers game and travel and everything, but I got out this morning for a good, strong 8+ mile run at 7:21 average pace. Again, I was supposed to be running 7:40s, so I was relatively close. Was nice to know that I was running within six seconds of my BQ pace, and I was barely even breathing hard.

With the USRDs, though, I won't be getting another rest day until next week Wednesday. Over the next six days, I'll be running 60+ miles, including a couple of speed workouts and a 22-miler at 7:40 pace on Saturday.

 

[tri-man 47]

i hate myself

At the Fall 50, I wore the Dash for a Splash shirt from your mom's race as my pre-race warm-up jersey. It was a memorial to you ...I thought you'd died or something.

 

[culdeus]

Interesting article on stretching...

NY times article

Same stuff I've been trying to tell these guys for years. They won't buy it.

 

[culdeus]

My update:

I got my 12 miler in this weekend. My HR stayed below 80% for all except the second to the last mile, which I ran at marathon pace (8:00). All is going well thus far. Getting my 14 miler in this weekend will be a chore, as we're staying at a friend's ranch all weekend and the Mrs. will kill me if I take off for a long run while there. Options are most likely going to be Sunday late (9-11 pm), or Monday early (5-7 am). Ugh!

:takingnotes:

 

[pigskinliquors]

My update:

I got my 12 miler in this weekend. My HR stayed below 80% for all except the second to the last mile, which I ran at marathon pace (8:00). All is going well thus far. Getting my 14 miler in this weekend will be a chore, as we're staying at a friend's ranch all weekend and the Mrs. will kill me if I take off for a long run while there. Options are most likely going to be Sunday late (9-11 pm), or Monday early (5-7 am). Ugh!

:takingnotes:

I'll send you a text at 4:45 am when I wake up in case you have any questions.

 

[2Young2BBald]

Checking the race calendar for my area, there are a handfull of trail races this time of year. I'll be doing this on Sunday. Its a 4.8 Mile Trail run on what looks to be a pretty wicked track. Throw in the fact that this blast of spring weather will be gone with temps then in the 40s and rain on both Sat & Sun it should be a muddy mess too. It sounds like a blast.

As for a training update, I done with travelling and back home for good. I am swimming 2 days a week at the local HS pool and did 50 minutes straight last Wednesday & 45 minutes on Monday (and will be in the pool tonight). I bought a trainer for the bike & did a 45 minute ride on Sunday. I am going to really like this thing this winter. I moved the seat down a bit and it made a world of difference in how I felt. Finally, I did a slow 3 mile run yeasterday. I tweaked something in my foot and didn't want to push it and not be able to run on Sunday.

For next year, five of us are batting around doing a red-headed step child of the Fall 50, a 5 man Ultra 100K Relay Dance With Dirt - Hell . We've got 3 for sures & 2 maybes and then we have to enter a lottery to get in one of the open spots. I think next year will be the year of the "Ts" for me, Tris & Trail Races.

 

[gruecd]

Wow, the racing season starts to wind down, and this place turns into a ghost town.....

It's been a crappy training week for me. Not to make excuses, but I've got some other stuff going on in my life right now, and I just haven't been able to get motivated. I took an extra rest day, but I should still be up over 53 miles for the week. Did a nice, easy 7.8 miles on the treadmill tonight at 7:42 average pace, and tomorrow I'll be attempting 22 at 7:30 pace. It's supposed to be cold with snow/rain showers, so it should be fun.

By the way, I just realized that I was at 1,500 miles YTD through 10/31 after running 192 miles last month. I'm guessing I'll do a similar volume in November, which will put me 300 miles away from 2,000 with a month to go in the year. I'll get 26 for sure at the marathon in Memphis. Dare I try???

Have a good night, everyone.

 

[2Young2BBald]

Wow, the racing season starts to wind down, and this place turns into a ghost town.....

It's been a crappy training week for me. Not to make excuses, but I've got some other stuff going on in my life right now, and I just haven't been able to get motivated. I took an extra rest day, but I should still be up over 53 miles for the week. Did a nice, easy 7.8 miles on the treadmill tonight at 7:42 average pace, and tomorrow I'll be attempting 22 at 7:30 pace. It's supposed to be cold with snow/rain showers, so it should be fun.

By the way, I just realized that I was at 1,500 miles YTD through 10/31 after running 192 miles last month. I'm guessing I'll do a similar volume in November, which will put me 300 miles away from 2,000 with a month to go in the year. I'll get 26 for sure at the marathon in Memphis. Dare I try???

Have a good night, everyone.

You should go for 2,000 AFTER you qualify for Boston. Stay on schedule then kill yourself the last few weeks of the year.I'm doing everything I can to see that this running season doesn't end. I have 4 more races this year, starting tomorrow with a 4.8-mile trail race, a 10K on Thanksgiving, a 1/2 in Vegas on 12/7 and a New Years Eve 4-miler. For next years 100K Ultra Relay, we're one runner away from having a team. We need one more guy to commit to have the entire team over 40 & one guy over 50. The race in handicapped, with time taken off for folks over 40. We are also working a woman who is BQ'd for next year, but doesn't really like the idea of running in the mud. I am also talking to two guys with Pfizer to see if we can, at least, get shirts if not the whole entry fee from Viagra. Themed teams also get bonus points for other awards, so we've come up with a team name of Viva Viagra - Run Hard if we get the sponsorship (probably not as funny to you kids under 40).

Tomorrow, I am going to try some new "gear". I tore a calf muscle about 5 years ago and now and then it gives me issues (same one that cramped during my tri). I went and saw the pros at one of the Hanson's Running Stores. The calf has been bugging me and its going to be real cold for tomorrow's run. They told me I should try a pair of Oxysox to see if these compression socks will help. If my calves feel as good running as they did just trying these on, I think I am going to really like these (although I don't think I'll be rocking them in shorts any time soon). The runner woking at Hanson's said that just about everyone of them uses the socks 3 or 4 days a week for their training runs and he said he really sees the benefits of less fatigue. I'll reort back on what, if any benefits I see.

grucecd, sorry to hear about the "stuff" dragging you down. Hopefully your training is providing a break or some relief from whatever is going on.

 

[gruecd]

Wow, the racing season starts to wind down, and this place turns into a ghost town.....

It's been a crappy training week for me. Not to make excuses, but I've got some other stuff going on in my life right now, and I just haven't been able to get motivated. I took an extra rest day, but I should still be up over 53 miles for the week. Did a nice, easy 7.8 miles on the treadmill tonight at 7:42 average pace, and tomorrow I'll be attempting 22 at 7:30 pace. It's supposed to be cold with snow/rain showers, so it should be fun.

By the way, I just realized that I was at 1,500 miles YTD through 10/31 after running 192 miles last month. I'm guessing I'll do a similar volume in November, which will put me 300 miles away from 2,000 with a month to go in the year. I'll get 26 for sure at the marathon in Memphis. Dare I try???

Have a good night, everyone.

You should go for 2,000 AFTER you qualify for Boston. Stay on schedule then kill yourself the last few weeks of the year.I'm doing everything I can to see that this running season doesn't end. I have 4 more races this year, starting tomorrow with a 4.8-mile trail race, a 10K on Thanksgiving, a 1/2 in Vegas on 12/7 and a New Years Eve 4-miler. For next years 100K Ultra Relay, we're one runner away from having a team. We need one more guy to commit to have the entire team over 40 & one guy over 50. The race in handicapped, with time taken off for folks over 40. We are also working a woman who is BQ'd for next year, but doesn't really like the idea of running in the mud. I am also talking to two guys with Pfizer to see if we can, at least, get shirts if not the whole entry fee from Viagra. Themed teams also get bonus points for other awards, so we've come up with a team name of Viva Viagra - Run Hard if we get the sponsorship (probably not as funny to you kids under 40).

Tomorrow, I am going to try some new "gear". I tore a calf muscle about 5 years ago and now and then it gives me issues (same one that cramped during my tri). I went and saw the pros at one of the Hanson's Running Stores. The calf has been bugging me and its going to be real cold for tomorrow's run. They told me I should try a pair of Oxysox to see if these compression socks will help. If my calves feel as good running as they did just trying these on, I think I am going to really like these (although I don't think I'll be rocking them in shorts any time soon). The runner woking at Hanson's said that just about everyone of them uses the socks 3 or 4 days a week for their training runs and he said he really sees the benefits of less fatigue. I'll reort back on what, if any benefits I see.

grucecd, sorry to hear about the "stuff" dragging you down. Hopefully your training is providing a break or some relief from whatever is going on.

Thanks, 2Young. Yeah, running has always been my stress reliever. If I didn't have it as an outlet, I'm pretty sure I'd go crazy.Good luck "firming" up your relay team (pun intended). Viva Viagra - Run Hard -- that's freakin' awesome!!!!

And don't worry, I wouldn't even cosider the quest for 2,000 until after Memphis, and even then it's probably not going to happen. Assuming I do qualify for Boston, I'll have about a month to recover, and then I'll have to start training again. Maybe next year....

 

[2Young2BBald]

4.8-Mile Trail Race Report :X

Perfect day for a trail race, rain over night, sleet and snow in the morning and about 38 degrees . I don't think I can explain just how technical the trail was. It would have been hard during the summer, when you could see what little of the trail there was. Covered with leaves, it was downright wicked. There was mud due to overnight rain, huge rocks, trees down, etc. Plus, there was zero level ground and two hills that were steeper that running up a staircase at 4 or 5 times the height. The first half was a horse trail, so it was also rutted out like crazy, the second half was parts of a walking trail and a mountain bike trail. On the second hill, I was very close to puking (and there were at least a couple of folks who did). Because the trail was so tight, you felt this huge pressure to move quick. I was drafted the enitre race by a buddy of mine and another guy. If I hadn't been pointing out all kinds of things in front of us, I think they'd both of bought it. As it was, I slipped about 10 times almost turned ankles about a dozen other times. They had to carry a guy out who did turn an ankle and couldn't go on. The miles seemed to take forever in the woods as compared to pavement running. In the end, I was a bit disappointed they only gave hardware out for first in each age group and did 10-year blocks. I may have had a chance to be in the top three in my group. Results wont be up until tomorrow, but I think I heard we did it in around 48 minutes, which would suck on level ground, but was all I could give on that track. They had two bon fires going after and s'more fixins, a bunch of really good pizza, along with the normal banana, etc. My daughter & a friend did the 2 to 3 mile trail hike while I was running. Amesome event and a great start to a Sunday Morning. I'll update tomorrow with my result & placement in my age group, where I'll likely find out I was delusional about where I finished.

The jury is still out on the Oxysox. I loved the way they felt, but will need to give them a whirl on pavement before I really know if I like them.

 

[SFBayDuck]

4.8-Mile Trail Race Report :X Perfect day for a trail race, rain over night, sleet and snow in the morning and about 38 degrees . I don't think I can explain just how technical the trail was. It would have been hard during the summer, when you could see what little of the trail there was. Covered with leaves, it was downright wicked. There was mud due to overnight rain, huge rocks, trees down, etc. Plus, there was zero level ground and two hills that were steeper that running up a staircase at 4 or 5 times the height. The first half was a horse trail, so it was also rutted out like crazy, the second half was parts of a walking trail and a mountain bike trail. On the second hill, I was very close to puking (and there were at least a couple of folks who did). Because the trail was so tight, you felt this huge pressure to move quick. I was drafted the enitre race by a buddy of mine and another guy. If I hadn't been pointing out all kinds of things in front of us, I think they'd both of bought it. As it was, I slipped about 10 times almost turned ankles about a dozen other times. They had to carry a guy out who did turn an ankle and couldn't go on. The miles seemed to take forever in the woods as compared to pavement running. In the end, I was a bit disappointed they only gave hardware out for first in each age group and did 10-year blocks. I may have had a chance to be in the top three in my group. Results wont be up until tomorrow, but I think I heard we did it in around 48 minutes, which would suck on level ground, but was all I could give on that track. They had two bon fires going after and s'more fixins, a bunch of really good pizza, along with the normal banana, etc. My daughter & a friend did the 2 to 3 mile trail hike while I was running. Amesome event and a great start to a Sunday Morning. I'll update tomorrow with my result & placement in my age group, where I'll likely find out I was delusional about where I finished.

Awesome! Sounds like a great race! Congrats to Righetti as well, way to tough it out and beat last year's time even while cramping and pissing blood! As for me, I keep chugging along. Have been sick all week, probably related to sitting in the rain in Berkeley for 4 hours during the Duck game last Saturday. Managed 6 miles the next day feeling like crap, and then felt even worse the next few days. Went out for 3 miles on Thursday, and then today headed out to do at least 6, hopefully 8....and I knocked out 10, with about 1/2 on trail! Best part was passing a dad and his 6-7 year old on the trail, and the dad says to his kid, "Do you know what that is? That's a trail runner." Almost gave me goosebumps.Busy work week, but will try to get a couple 4 milers in, with some speed/fartlek type stuff if I finally start feeling better. I'm going to look for a local 5K Thanksgiving, as I'm so slow I'd like to see if I can get sub-25:00. I'm heading up to Oregon for the weekend on Friday morning, so not likely to get a run in up there what with all the partying with my buddies who I only see a couple times a year, Duck game on Saturday, and then flying back Sunday. Makes me even more glad I toughed out 10 today! But I'm bringing the shoes as I have never run in Eugene (having just started running last year), and if I can shake off what's sure to be a long day/night on Saturday, I'll try and get out on Pre's Trail on Sunday morning before heading back to the Portland airport.

 

[pigskinliquors]

4.8-Mile Trail Race Report :X Perfect day for a trail race, rain over night, sleet and snow in the morning and about 38 degrees . I don't think I can explain just how technical the trail was. It would have been hard during the summer, when you could see what little of the trail there was. Covered with leaves, it was downright wicked. There was mud due to overnight rain, huge rocks, trees down, etc. Plus, there was zero level ground and two hills that were steeper that running up a staircase at 4 or 5 times the height. The first half was a horse trail, so it was also rutted out like crazy, the second half was parts of a walking trail and a mountain bike trail. On the second hill, I was very close to puking (and there were at least a couple of folks who did). Because the trail was so tight, you felt this huge pressure to move quick. I was drafted the enitre race by a buddy of mine and another guy. If I hadn't been pointing out all kinds of things in front of us, I think they'd both of bought it. As it was, I slipped about 10 times almost turned ankles about a dozen other times. They had to carry a guy out who did turn an ankle and couldn't go on. The miles seemed to take forever in the woods as compared to pavement running. In the end, I was a bit disappointed they only gave hardware out for first in each age group and did 10-year blocks. I may have had a chance to be in the top three in my group. Results wont be up until tomorrow, but I think I heard we did it in around 48 minutes, which would suck on level ground, but was all I could give on that track. They had two bon fires going after and s'more fixins, a bunch of really good pizza, along with the normal banana, etc. My daughter & a friend did the 2 to 3 mile trail hike while I was running. Amesome event and a great start to a Sunday Morning. I'll update tomorrow with my result & placement in my age group, where I'll likely find out I was delusional about where I finished.The jury is still out on the Oxysox. I loved the way they felt, but will need to give them a whirl on pavement before I really know if I like them.

GREAT race report 2Young!! It sounds like you had a blast not in spite of the elements, but because of them I'm also very interested in hearing if the Oxysox help at all. I've had major calf problems over the last three years, and will try virtually anything at this point. _____________________________________My Update:I got my 14 miler in yesterday. We got back from our trip quite a bit before anticipated, so I was able to run in the late afternoon. The good news is that I got it in during daylight, the bad news is that it was 75 degrees when I started. My HR was up early, but I maintained it pretty well. It got to 171 at mile 6, and each subsequent mile the mile average was (171, 171, 170, 172, 172, 173, 172, 173). I had planned on running the the second to the last mile at marathon pace (8:00), but kept it at 8:25 followed by an 8:23 to end the run (each mile was faster than the mile before for the whole run).

 

[gruecd]

This one's for you, liquors: LUNGE!

 

[pigskinliquors]

This one's for you, liquors: LUNGE!

My day started out quite ####ty, and this just turned it around. Thanks a ton! Need more!

 

[tri-man 47]

For next years 100K Ultra Relay, we're one runner away from having a team. We need one more guy to commit to have the entire team over 40 & one guy over 50. The race in handicapped, with time taken off for folks over 40. We are also working a woman who is BQ'd for next year, but doesn't really like the idea of running in the mud. I am also talking to two guys with Pfizer to see if we can, at least, get shirts if not the whole entry fee from Viagra. Themed teams also get bonus points for other awards, so we've come up with a team name of Viva Viagra - Run Hard if we get the sponsorship (probably not as funny to you kids under 40).

I'm over 50! You need one of dem, yet? This is close to some of my old stomping grounds (a couple years in Ann Arbor, and I'm from Grand Rapids), so I should be able to work out the logistics.

 

[tri-man 47]

Interesting article on stretching...

NY times article

Same stuff I've been trying to tell these guys for years. They won't buy it.

I hear ya, bro ...I'll drink that water.

 

[SFBayDuck]

Interesting article on stretching...

NY times article

Same stuff I've been trying to tell these guys for years. They won't buy it.

I hear ya, bro ...I'll drink that water.

As someone who stretches before and after every run, I can get this. Unfortunately my toughest spot, one that I often have to stop 1/2 mile into a run to stretch again, is my calves, and there is no mention of how to stretch calves without using the normal "static" stretch. Any ideas?

 

[2Young2BBald]

For next years 100K Ultra Relay, we're one runner away from having a team. We need one more guy to commit to have the entire team over 40 & one guy over 50. The race in handicapped, with time taken off for folks over 40. We are also working a woman who is BQ'd for next year, but doesn't really like the idea of running in the mud. I am also talking to two guys with Pfizer to see if we can, at least, get shirts if not the whole entry fee from Viagra. Themed teams also get bonus points for other awards, so we've come up with a team name of Viva Viagra - Run Hard if we get the sponsorship (probably not as funny to you kids under 40).

I'm over 50! You need one of dem, yet? This is close to some of my old stomping grounds (a couple years in Ann Arbor, and I'm from Grand Rapids), so I should be able to work out the logistics.

Excellent! I shot an email to the other guys to see if they found anyone and if not, it'd be great to have you run with us. The % deduction in time is for any runner over 40 and goes up for each year above 40, so we'd have 2 with you 50+ with the other guy being 52, other guys are 47, 45 and I'll be just a few days from 41. I quickly checked the teams from last year and only 20 or so of the 335 teams had the enitre team over 40. I let you know as soon as I hear back from the others.

 

[2Young2BBald]

Interesting article on stretching...

NY times article

Same stuff I've been trying to tell these guys for years. They won't buy it.

I hear ya, bro ...I'll drink that water.

As someone who stretches before and after every run, I can get this. Unfortunately my toughest spot, one that I often have to stop 1/2 mile into a run to stretch again, is my calves, and there is no mention of how to stretch calves without using the normal "static" stretch. Any ideas?

My calves bug me too (see oxysox discussion). I was told by a PT to do a 1/4 mile warm up and then use a curb or step to drop one heel slowly below the step and hold it for 20 to 30 seconds. Don't drop both, but rather do one at a time so the other can be used to support the body and help raise the leg back up.

 

[2Young2BBald]

This one's for you, liquors: LUNGE!

My day started out quite ####ty, and this just turned it around. Thanks a ton! Need more!

Did you catch the amazing legs on the......................................girl in the background?

 

[gruecd]

Did you catch the amazing legs on the.................

.....................girl in the background?

Ask, and ye shall receive.

 

[pigskinliquors]

Did you catch the amazing legs on the.................

.....................girl in the background?

Ask, and ye shall receive.

I'm asking for more!!

 

[pigskinliquors]

Interesting article on stretching...

NY times article

Same stuff I've been trying to tell these guys for years. They won't buy it.

I hear ya, bro ...I'll drink that water.

As someone who stretches before and after every run, I can get this. Unfortunately my toughest spot, one that I often have to stop 1/2 mile into a run to stretch again, is my calves, and there is no mention of how to stretch calves without using the normal "static" stretch. Any ideas?

My calves bug me too (see oxysox discussion). I was told by a PT to do a 1/4 mile warm up and then use a curb or step to drop one heel slowly below the step and hold it for 20 to 30 seconds. Don't drop both, but rather do one at a time so the other can be used to support the body and help raise the leg back up.

Runner's World magazine (approx. 4 months ago) suggested to put one leg in front of you (full foot on the ground) and to slowly lift the toe (heel still on the ground) as far as you can, lower immediately, and to repeat approx. 10 times per foot. I've been doing this since I read the article, and feel like it's working. They also suggested walking forward on your toes (approximately 10 steps) then walking back on your heels to strengthen your calves.Edited to add: Here's an older link to the stretch above

Also: I like the look of this stretch!

 

[RoarinSonoran]

Did you catch the amazing legs on the.................

.....................girl in the background?

Ask, and ye shall receive.

Holy crap, you pulled that from the original pic? What did you use? If I tried that, it would be so blurry that you couldn't tell that it was human, let alone female! Note: OP please add "Photoshop tips" to the thread title. lol

 

[BassNBrew]

Been following your guys' exploits. Some great race report and Fall50. Good to see Gru headed towards a nice peak in Memphis.

After my surgery I basically took the month of October off. Got in some bird hunting up north with friends and caught back up at work. Training resumed in ernst last week. I'm skipping base building and going right into hard training. Want to drop some weight (drifted up to 229) and get out of the gate strong in 09. Off to a good start as I'm down to 219 already and have been getting in 2-3 hours a day. Saturday I had the opportunity to ride a track bike at a velodome for the first time. A track bike has no brakes and doesn't free wheel. Once your clipped in a moving, you're not stopping until you coast to a stop or hit something. I had a good training session and it may lead to an invite to a team. I'm exploring other options as well. The local shop doesn't have a bike team but does has a tri-development team that I've been invited to apply for. Not sure if that's the route I want to go. Giadonna-CliffBar may be another option.

Found my current rankings on the USAcycling website

Your USCF Individual Time Trial Cat 5 Standings

1 Rank in your zip code

15 Rank in your state (NC)

8 Rank in your riding age (42)

33 Rank in 5 year age range (40-44)

75 Rank in 10 year age range (40-49)

200 Overall Rank Nationally

It's a bit misleading as I finished second in an event with cat4-5 combined which was weighted heavier than it should have been. I won't post the crit standings as they are embarrassing.

 

[2Young2BBald]

Bike Guys, is The Park Tool School typically worth while. I bought a Fuji road bike this fall and there is no way I want to learn repairs and maintenence thorough trial and error, and I am not a read a book kind of learner. Something like this should pay for itself pretty quick I'd think. I was able to negotiate maintenence and repairs for a year as part of the purchase, but would like to be able to do all of this myself on my bike and all of the family bikes. Thanks!

 

[pigskinliquors]

Bike Guys, is The Park Tool School typically worth while. I bought a Fuji road bike this fall and there is no way I want to learn repairs and maintenence thorough trial and error, and I am not a read a book kind of learner. Something like this should pay for itself pretty quick I'd think. I was able to negotiate maintenence and repairs for a year as part of the purchase, but would like to be able to do all of this myself on my bike and all of the family bikes. Thanks!

$200 seems a bit steep, when you could most likely learn by purchasing manuals or dvd's and figuring most stuff out yourself. I've been close to purchasing THIS, but haven't done so.

 

[2Young2BBald]

Bike Guys, is The Park Tool School typically worth while. I bought a Fuji road bike this fall and there is no way I want to learn repairs and maintenence thorough trial and error, and I am not a read a book kind of learner. Something like this should pay for itself pretty quick I'd think. I was able to negotiate maintenence and repairs for a year as part of the purchase, but would like to be able to do all of this myself on my bike and all of the family bikes. Thanks!

$200 seems a bit steep, when you could most likely learn by purchasing manuals or dvd's and figuring most stuff out yourself. I've been close to purchasing THIS, but haven't done so.

Not sure if you are an eBay fan, but if you are, you might want to check on Park Tools (and really any bike tools) before pay full price. There are a ton of bike tools listed.I am with you that it does seem steep. But, I am afraid I'd screw something up and have to pay for it anyway. I don't think I could teach myself without losing my mind. I am just not built for self learning like this (if you've done the Pace Pallette, I am as red as they get). When you look at the price, you do get a $30.00 manual, you get to work on your own bike or theirs (which, if I do it right its worth about $60 just for the tune around here) and I'll be able to work on all of our bikes right away. Finally, the shop that puts this on in a HUGE supporter of multi-sport in Michigan, so if it is up to spending $100 or so on manuals and DVDs or $200 to really learn it and give my $ to a local shop, I'll lean towards the latter. I'll admit it, I've done every variety of construction on my house, including a full kitchen, but the stuff on my bike scares me to even try with out the class.

 

[pigskinliquors]

Bike Guys, is The Park Tool School typically worth while. I bought a Fuji road bike this fall and there is no way I want to learn repairs and maintenence thorough trial and error, and I am not a read a book kind of learner. Something like this should pay for itself pretty quick I'd think. I was able to negotiate maintenence and repairs for a year as part of the purchase, but would like to be able to do all of this myself on my bike and all of the family bikes. Thanks!

$200 seems a bit steep, when you could most likely learn by purchasing manuals or dvd's and figuring most stuff out yourself. I've been close to purchasing THIS, but haven't done so.

Not sure if you are an eBay fan, but if you are, you might want to check on Park Tools (and really any bike tools) before pay full price. There are a ton of bike tools listed.I am with you that it does seem steep. But, I am afraid I'd screw something up and have to pay for it anyway. I don't think I could teach myself without losing my mind. I am just not built for self learning like this (if you've done the Pace Pallette, I am as red as they get). When you look at the price, you do get a $30.00 manual, you get to work on your own bike or theirs (which, if I do it right its worth about $60 just for the tune around here) and I'll be able to work on all of our bikes right away. Finally, the shop that puts this on in a HUGE supporter of multi-sport in Michigan, so if it is up to spending $100 or so on manuals and DVDs or $200 to really learn it and give my $ to a local shop, I'll lean towards the latter. I'll admit it, I've done every variety of construction on my house, including a full kitchen, but the stuff on my bike scares me to even try with out the class.

I'm fortunate, as I have a couple students who are bike mechanics, and one colleague = I can bring my bike to work to get it worked on. I also recommend that you call Culdeus (he prefers to be called after midnight), if you need any advice on repairs. He'd love to help!

 

[tri-man 47]

BnB, those rankings are awesome!!

Glad to hear your health is improving again.

Kind of quiet for me, still. Getting in a couple of very solid (45-50 min) swims during the week as well as a couple of runs. Need to get my bike on the indoor trainer, still, now that the weather's getting lousy.

 

[IvanKaramazov]

I am also talking to two guys with Pfizer to see if we can, at least, get shirts if not the whole entry fee from Viagra. Themed teams also get bonus points for other awards, so we've come up with a team name of Viva Viagra - Run Hard if we get the sponsorship (probably not as funny to you kids under 40).

Awesome.

 

[gruecd]

My 22-miler last weekend got cut way short because I felt like crap, so I tried again today. Did 22 miles at 7:39 average pace, with only two (2) short breaks, one to refill my Fuel Belt, and the other because I was a pansy.

The temperature wasn't bad (39° F), but the 15-mph wind made it feel almost ten degrees cooler. Here were my splits:

Mile 01: 7:36

Mile 02: 7:35

Mile 03: 7:27

Mile 04: 7:27

Mile 05: 7:26

Mile 06: 7:27

Mile 07: 7:34

Mile 08: 7:34

Mile 09: 7:32 (into the wind)

Mile 10: 7:37 (into the wind)

Mile 11: 7:46 (into the wind)

Mile 12: 7:48 (into the wind)

Mile 13: 7:28

Mile 14: 7:33

Mile 15: 7:29

Mile 16: 7:26

Mile 17: 7:33

Mile 18: 7:40

Mile 19: 7:57 (into the wind)

Mile 20: 8:04 (into the wind)

Mile 21: 8:11 (into the wind)

Mile 22: 8:11 (into the wind)

So basically I was on pace to run about a 3:20 marathon. On a training run in less than ideal conditions at the end of a 55-mile week. Running sub-3:10 at Memphis should (I repeat, should) be a piece of cake.

 

[bentley]

You guys kick ###. I find a lot of inspiration reading this stuff. We have our first baby due at the end of May, and I've always wanted to run a sprint tri and a half marathon, so I'm going to try to do both this spring. The half marathon is in mid-February and I'm looking for a tri in April. I'm going to do a whole lot of reading in here over the next couple months.

As far as my physical status, I'm up to eight miles on my long run, so I think I should be able to stretch it out to a half marathon distance in three months. I need to get to work on swimming. I've done nothing more than dog paddle since I was about 12 years old. Most of my experience in the water is using a lake/pool as a urinal so that I don't have to take a break in my drinking on a summer day.

 

[tri-man 47]

You guys kick ###. I find a lot of inspiration reading this stuff. We have our first baby due at the end of May, and I've always wanted to run a sprint tri and a half marathon, so I'm going to try to do both this spring. The half marathon is in mid-February and I'm looking for a tri in April. I'm going to do a whole lot of reading in here over the next couple months. As far as my physical status, I'm up to eight miles on my long run, so I think I should be able to stretch it out to a half marathon distance in three months. I need to get to work on swimming. I've done nothing more than dog paddle since I was about 12 years old. Most of my experience in the water is using a lake/pool as a urinal so that I don't have to take a break in my drinking on a summer day.

Hey, bentley! Congrats on the baby news. Yeah, get those events in before the baby comes along and you get 'floppoed.' If you're up to eight miles, going further shouldn't be a real problem. Get started on that swimming, though ...and be extremely patient with it. Your first few/several times in a pool, trying to swim a regular stroke, might be frustrating and rather unsuccessful. Good, slow strokes are better than fast, hacking action. Don't overkick.

 

[tri-man 47]

OK, liquors, let's see if this works:

Fall 50 pics

That's gruecd in hot runner red, tri-man in old man blue (white shirt at start line), and RoarinS in desert yellow. In white are gruecd's other friends that joined us (black shirt at start line). I don't take pics (these are from RoarinS - thank him!), so I'm not at all experienced at uploads and such.

 

[2Young2BBald]

You guys kick ###. I find a lot of inspiration reading this stuff. We have our first baby due at the end of May, and I've always wanted to run a sprint tri and a half marathon, so I'm going to try to do both this spring. The half marathon is in mid-February and I'm looking for a tri in April. I'm going to do a whole lot of reading in here over the next couple months. As far as my physical status, I'm up to eight miles on my long run, so I think I should be able to stretch it out to a half marathon distance in three months. I need to get to work on swimming. I've done nothing more than dog paddle since I was about 12 years old. Most of my experience in the water is using a lake/pool as a urinal so that I don't have to take a break in my drinking on a summer day.

Hey, bentley! Congrats on the baby news. Yeah, get those events in before the baby comes along and you get 'floppoed.' If you're up to eight miles, going further shouldn't be a real problem. Get started on that swimming, though ...and be extremely patient with it. Your first few/several times in a pool, trying to swim a regular stroke, might be frustrating and rather unsuccessful. Good, slow strokes are better than fast, hacking action. Don't overkick.

After living through this, this past summer and doing very well in the swim I have a couple of pieces of advice that worked real well. 1. At the pool, watch for people that look like they know what they are doing and ask them to watch you swim and give you feedback. Everything changed for me when a guy explanined to me that I was a barge and not a sailboat and taught me the proper shoulder turn technique.2. Take a lesson. I felt unmanly to have a 20 something lifeguard teaching me, but this taught me to slow down to go faster by compacting my stroke.3. Search Youtube for the proper tri swim technique. I look at these almost every day before I swim and practice what I see. (you can learn a lot about transitions, etc too).4. Listen to Tri-Man & PSL. I can't thank both of them enough for the advice I received here.Before mid-June, I had never swam more than about 50 yards at a time. Now, I can swim over a mile straight in the pool with realtive ease. I used to hate to swim and now it is my favorite thing. It'll be intersting, Bentley, what you find more rewarding and more difficult. I think the 1/2 marathon is more demanding, but the tri was more rewarding.GOOD LUCK!

 

[DolphinsPhan]

You guys kick ###. I find a lot of inspiration reading this stuff. We have our first baby due at the end of May, and I've always wanted to run a sprint tri and a half marathon, so I'm going to try to do both this spring. The half marathon is in mid-February and I'm looking for a tri in April. I'm going to do a whole lot of reading in here over the next couple months.

As far as my physical status, I'm up to eight miles on my long run, so I think I should be able to stretch it out to a half marathon distance in three months. I need to get to work on swimming. I've done nothing more than dog paddle since I was about 12 years old. Most of my experience in the water is using a lake/pool as a urinal so that I don't have to take a break in my drinking on a summer day.

Congrats on the baby.For the 1/2 marathon training plan I followed (Hal Higdon I think), the longest run was 10 miles, so don't worry, you have plenty of time to work that in.

 

[2Young2BBald]

You guys kick ###. I find a lot of inspiration reading this stuff. We have our first baby due at the end of May, and I've always wanted to run a sprint tri and a half marathon, so I'm going to try to do both this spring. The half marathon is in mid-February and I'm looking for a tri in April. I'm going to do a whole lot of reading in here over the next couple months.

As far as my physical status, I'm up to eight miles on my long run, so I think I should be able to stretch it out to a half marathon distance in three months. I need to get to work on swimming. I've done nothing more than dog paddle since I was about 12 years old. Most of my experience in the water is using a lake/pool as a urinal so that I don't have to take a break in my drinking on a summer day.

Congrats on the baby.For the 1/2 marathon training plan I followed (Hal Higdon I think), the longest run was 10 miles, so don't worry, you have plenty of time to work that in.

From my own experience, I feel a little different about this for your first half. I was loosely following a similar plan for a 10-miler two months before my first 1/2 marathon, thinking that the 10-miler would be one of my longest runs prior to the 1/2. The training plan called for an 8-mile run as the longest run for the 10-mile race. The condiditons for the race were really hot and when I got to mile 8 it messed with me mentally and I felt like I couldn't make it the final 2 miles (I did finish and a few seconds earlier than my goal time). Not wanting this to happen again, I ran a 12-mile training run 3 weeks after the race that gave me all the confidence I needed for the 1/2 (and enjoyed every second of it). Now, I do not do more than a 10-mile training run prior to 1/2s. In fact, I have one in a couple of weeks and I did an 8.5-mile run on Friday that will be my last longer run prior to that one.

 

[bentley]

You guys kick ###. I find a lot of inspiration reading this stuff. We have our first baby due at the end of May, and I've always wanted to run a sprint tri and a half marathon, so I'm going to try to do both this spring. The half marathon is in mid-February and I'm looking for a tri in April. I'm going to do a whole lot of reading in here over the next couple months.

As far as my physical status, I'm up to eight miles on my long run, so I think I should be able to stretch it out to a half marathon distance in three months. I need to get to work on swimming. I've done nothing more than dog paddle since I was about 12 years old. Most of my experience in the water is using a lake/pool as a urinal so that I don't have to take a break in my drinking on a summer day.

Congrats on the baby.For the 1/2 marathon training plan I followed (Hal Higdon I think), the longest run was 10 miles, so don't worry, you have plenty of time to work that in.

From my own experience, I feel a little different about this for your first half. I was loosely following a similar plan for a 10-miler two months before my first 1/2 marathon, thinking that the 10-miler would be one of my longest runs prior to the 1/2. The training plan called for an 8-mile run as the longest run for the 10-mile race. The condiditons for the race were really hot and when I got to mile 8 it messed with me mentally and I felt like I couldn't make it the final 2 miles (I did finish and a few seconds earlier than my goal time). Not wanting this to happen again, I ran a 12-mile training run 3 weeks after the race that gave me all the confidence I needed for the 1/2 (and enjoyed every second of it). Now, I do not do more than a 10-mile training run prior to 1/2s. In fact, I have one in a couple of weeks and I did an 8.5-mile run on Friday that will be my last longer run prior to that one.

I'm thinking this would be a good idea for me. It seems important mentally that I know I can make the distance before I do it under race conditions.

 

[RoarinSonoran]

3. Search Youtube for the proper tri swim technique. I look at these almost every day before I swim and practice what I see. (you can learn a lot about transitions, etc too).

So...doing the breaststroke isn't advisable? I'd probably be at the back of the pack anyhow (like Bentley, I'm not much of a swimmer either), so I wouldn't think I'd kick that many people in the face. Aw tri-man, you didn't upload the pic (us showing our medals at the end) where the lamppost is behind your head like a sexy hat (or antlers).

gruecd, I just noticed your sig. We were 8th in the Fall50? Cool! 27th overall for all the teams, I see. I'm still looking for a reply to my post a few day ago about your Photoshop skills and that chick pic.

1mile walk last night in ~20mins to get some .

 

[2Young2BBald]

3. Search Youtube for the proper tri swim technique. I look at these almost every day before I swim and practice what I see. (you can learn a lot about transitions, etc too).

So...doing the breaststroke isn't advisable? I'd probably be at the back of the pack anyhow (like Bentley, I'm not much of a swimmer either), so I wouldn't think I'd kick that many people in the face.

To the contrary, anything goes and, as I learned, kicking people and getting kicked is part of the game too. I saw people doing every stroke imaginable. My brother in law, who is a very good swimmer & athlete does the side stroke when siting to maintain momentum. My two friends who passed me on the bike part of the one I did when I was cramping so bad both used all kinds of stokes (one guy used breast the whole way, the other guy did about half kicking on his back). With the huge accomplishment of Rockstar status behind you, this should be your next conquest.

 

[RoarinSonoran]

3. Search Youtube for the proper tri swim technique. I look at these almost every day before I swim and practice what I see. (you can learn a lot about transitions, etc too).

So...doing the breaststroke isn't advisable? I'd probably be at the back of the pack anyhow (like Bentley, I'm not much of a swimmer either), so I wouldn't think I'd kick that many people in the face.

To the contrary, anything goes and, as I learned, kicking people and getting kicked is part of the game too. I saw people doing every stroke imaginable. My brother in law, who is a very good swimmer & athlete does the side stroke when siting to maintain momentum. My two friends who passed me on the bike part of the one I did when I was cramping so bad both used all kinds of stokes (one guy used breast the whole way, the other guy did about half kicking on his back). With the huge accomplishment of Rockstar status behind you, this should be your next conquest.

Cool, I like stroking breasts...er, I mean I never really learned the freestyle stroke (mainly the breathing part), so I pretty much only do the breaststroke. It keeps my face out of the water, I can breathe, etc. Yeah, a tri is probably in my future. I just have to add the swimming and biking portions. lol I still have the Goofy Challenge (Disney half and full in the same weekend) on my radar, and I'd like to do some of the "big city/name" marathons (Chicago, Boston, NYC, etc) as well, so we'll have to see where a tri fits in.

 

[pigskinliquors]

OK, liquors, let's see if this works:

Fall 50 pics

That's gruecd in hot runner red, tri-man in old man blue (white shirt at start line), and RoarinS in desert yellow. In white are gruecd's other friends that joined us (black shirt at start line). I don't take pics (these are from RoarinS - thank him!), so I'm not at all experienced at uploads and such.

AWESOME!!! = Thanks Tri-Man and RS! Bentley: I highly recommend that you try to get the tri and half in prior to chitlin's. You will always be able to find time to workout if you want to, but once you have little one's they will always be a pull away from taking time for yourself. Completing the half won't require much extra effort, while the tri will take some work.

Gruecd: Great run; considering the conditions, and tired legs, you are in great shape to go sub 3:10!

_________________________________

My update:

I completed 15.96 of my scheduled 16.0 mile run this weekend. I was literally 2 houses away from ours, when my left quad cramped up. My 7 year old daughter was cheering me in while riding her bike and thought I was seriously hurt. She went , then zipped ahead and told Mrs. Liquors that I was hurt; she then ran out, while I was and requesting a . This was the first time that I've cramped like that during a run since my last marathon (last Feb), so I was pretty peeved, but most likely wasn't hydrated enough for the run.

The weather was a little warm (65 degrees) and it was a bit windy, but this should have been a pretty ez run. My first mile was 8:39, and each subsequent mile was slightly faster, with the final mile being at 8:18 pace. Overall I averaged 8:30, and had an average HR of 168 (= good for me), though it did get up to 180 briefly in mile 15 (this probably contributed to the cramping), when I ran the first half of the mile at 7:57 (marathon pace). I'm going to be adding lunges and some leg work to my routine from here forward, as I'd love to finish Houston sans-cramps. I'm also going to try the old Rolaids Trick for all future runs, as I have been using it with success in longer bike rides.

 

[2Young2BBald]

My update:

I completed 15.96 of my scheduled 16.0 mile run this weekend. I was literally 2 houses away from ours, when my left quad cramped up. My 7 year old daughter was cheering me in while riding her bike and thought I was seriously hurt. She went , then zipped ahead and told Mrs. Liquors that I was hurt; she then ran out, while I was and requesting a . This was the first time that I've cramped like that during a run since my last marathon (last Feb), so I was pretty peeved, but most likely wasn't hydrated enough for the run.

The weather was a little warm (65 degrees) and it was a bit windy, but this should have been a pretty ez run. My first mile was 8:39, and each subsequent mile was slightly faster, with the final mile being at 8:18 pace. Overall I averaged 8:30, and had an average HR of 168 (= good for me), though it did get up to 180 briefly in mile 15 (this probably contributed to the cramping), when I ran the first half of the mile at 7:57 (marathon pace). I'm going to be adding lunges and some leg work to my routine from here forward, as I'd love to finish Houston sans-cramps. I'm also going to try the old Rolaids Trick for all future runs, as I have been using it with success in longer bike rides.

Have we discussed HEED by Hammer? I drank this as my pre-race drink instead of EAS Catapult for the last half I did and found I had less aches than normal. Could have been all kinds of things, but I think this really helped with abating leg cramping. I am 110% in love with the Oxysox too. I did 8.5 miles on totally dead legs on Friday from racing on Sunday and swimming 1+ miles each day on Monday and Wednesday. My calves felt perfect, which for me is amazing as I tend to ache quite a bit. There were a bit hot, bit other than that, I'm sold.

 

[gruecd]

gruecd, I just noticed your sig. We were 8th in the Fall50? Cool! 27th overall for all the teams, I see. I'm still looking for a reply to my post a few day ago about your Photoshop skills and that chick pic.

No Photoshop skills needed. Your original picture was such high resolution that I simply opened the photo using a software app that came with my camera, zoomed in on the girl, and then cropped the picture. That's it. Followed up Saturday's 22-miler with an easy 6-miler (7:49 pace) yesterday afternoon and 9.76 miles at 7:41 pace tonight. I've got some speedwork scheduled for tomorrow (90 minutes total including 6 x 5 minutes at 6:30), and then I finally have a day off on Wednesday.

I forgot to mention that I used Endurolytes by Hammer for the first time on Saturday. I don't know that they necessarily helped, but they didn't hurt anything, and I didn't have any problems with cramping, so I'll probably use them for my marathon in a couple of weeks, too. I sweat a lot, so besides the Endurolytes, my fluid/nutrition plan for Memphis is Gu every 20-25 minutes with water and Gatorade Endurance alternating every 10-15 minutes.

ETA that it's PowerAde on the course and not Gatorade Endurance, so I'll definitely be using the Endurolytes.

 

[pigskinliquors]

I am 110% in love with the Oxysox too. I did 8.5 miles on totally dead legs on Friday from racing on Sunday and swimming 1+ miles each day on Monday and Wednesday. My calves felt perfect, which for me is amazing as I tend to ache quite a bit. There were a bit hot, bit other than that, I'm sold.

I'm intrigued by these = keep posting updates on how your legs feel. I'll have a hard time getting by how they'd look, though I'll do anything to avoid injuries/pain.

I forgot to mention that I used Endurolytes by Hammer for the first time on Saturday. I don't know that they necessarily helped, but they didn't hurt anything, and I didn't have any problems with cramping, so I'll probably use them for my marathon in a couple of weeks, too. I sweat a lot, so besides the Endurolytes, my fluid/nutrition plan for Memphis is Gu every 20-25 minutes with water and Gatorade Endurance alternating every 10-15 minutes.

I'll be picking this up! I have a tri friend who freakishly lives on Hammer nutrition (by freakishly I mean he takes in most of his calories through their various supplements), and has argued that Endorulytes and Perpetuem are their best products.

 

[Capella]

Running a 10k on thanksgiving morning. I just did 5 miles and I'm breathing as heavy as a Packers fan at a chinese buffet.

Ugly.

 

[gruecd]

Suffering from a bit of a sinus cold, so I decided to do half of my scheduled speedwork yesterday, and I took advantage of a scheduled "off" day today to do the other half.

Yesterday:

10-minute warmup at 8:00 pace

5 minutes at 6:27

5 minutes at 8:00

5 minutes at 6:27

5 minutes at 8:00

5 minutes at 6:27

5 minutes at 8:00

5 minutes at 7:30

Total = 6.05 miles at 7:26 average pace

Today:

10 minutes at 7:30 pace

5 minutes at 6:27

5 minutes at 8:00

5 minutes at 6:27

5 minutes at 8:00

5 minutes at 6:27

10 minutes at 7:30

Total = 6.28 miles at 7:10 average pace

Scheduled to do a relatively easy hour-long run tomorrow at 7:40 pace, then a coveted rest day on Friday. Yippee!!

ETA: Hi, Capella!

 

[2Young2BBald]

Running a 10k on thanksgiving morning. I just did 5 miles and I'm breathing as heavy as a Packers fan at a chinese buffet.Ugly.

Coolness, a full race report is expected. I'll be running one too, trying to go sub 50 in Santa Suit.

 

[RoarinSonoran]

No Photoshop skills needed. Your original picture was such high resolution that I simply opened the photo using a software app that came with my camera, zoomed in on the girl, and then cropped the picture. That's it.

Ok, I was kinda leaning that way. It just surprised me that it was so clear. I'll have to check all my other pics (@ my kids' activities) to see if there are any other hot chicks in the background.