Ran a 10k in June (3 Viewers)

[tri-man 47]

Paging Tri-Man. As predicted, we have an opening on our 5-man 100K Ultra Relay Team for September. If you are still interested, the spot is yours (if we win a lottery spot). Please PM me or reply here to let me know if you are in so I don't need to look for someone else. I wont know until 3/7 if we have a spot, but think we have a very good chance. They have some squirrly dirt run followed by a drawing for new teams that day. Oh, and, gruecd wont be able to tease you about your age for this event. We get a time bonus taken off for each year each runner is over 40, so you give us a HUGE advantge

YES :giddy:

As I recall, it's a 1%/year time bonus for each year over 40, and a 3%/year bonus for each year over 50. So at age 53, yeah, that'll work! It looks like I'll do my primary triathlon in late June this year (versus August), so that gives me the late summer to switch to a lot of run-specific training, which will include trails and hills.

---

Cross-training discussion: I agree with liquors, and recent discussions, on the push-ups, sit-ups, etc. Also, I agree with the benefits of swimming in particular as shared by 2Young. I try to add some weight-training on top of this ...usually just some dumbells to work the shoulders ...but the reps and the swimming (along with biking, which I feel greatly aids the hip rotation that's necessary for a strong stride) seem to do the trick.

On the feet while bartending kind of doesn't count. Although, benefits could be achieved by standing on the balls of the feet, doing some heel elevations from that position, performing some knee lifts, or doing some partial squats. Mix that into a shift behind the bar and you DO have a workout!!

 

[Keggers]

On the feet while bartending kind of doesn't count. Although, benefits could be achieved by standing on the balls of the feet, doing some heel elevations from that position, performing some knee lifts, or doing some partial squats. Mix that into a shift behind the bar and you DO have a workout!!

I would definitely get some "what the hell are you doing" looks. Just get me my damn drink! Even though I do walk around it's not like I get my heart rate going. I bartend two nights a week (Wed and Fri) so that's two nights where I go straight from the day job to the night job....not much time for anything else those days.

UPDATE: My last two workouts have been 4 miles at 9:22 pace. I'm going to do that again this afternoon. Starting on Sunday I'll bump it up to 4.5 miles at 9:22 pace. Things seem to be progressing nicely! The more people I talk to the more excited I get. Everyone is very encouraging and quick to offer advice. I never knew there were so many runners. My current goal is to run a 10K...but I can see a 1/2 marathon in my future!

 

[Harris]

Quick question, does anyone know of anywhere in the Chicago area where I can go to get a VO2 max test and a lactate threshold test. I've been meaning to do this but have no idea where to go.

 

[meeka]

UPDATE: My last two workouts have been 4 miles at 9:22 pace. I'm going to do that again this afternoon. Starting on Sunday I'll bump it up to 4.5 miles at 9:22 pace. Things seem to be progressing nicely! The more people I talk to the more excited I get. Everyone is very encouraging and quick to offer advice. I never knew there were so many runners. My current goal is to run a 10K...but I can see a 1/2 marathon in my future!

Nice job. You will have no problem reaching your goal of a 10K. From there it is a small jump to a 1/2. Sure it is a bit more than twice the distance, but it is not that big a leap. The half I ran last year was a blast to train for, and I had a very big feeling of accomplishment when I finished. I am running a half with my wife, friend, and friends wife this spring. It will be a first for those 3 and I can not wait to share the experience with those people. Good luck on Sunday, you will have little trouble adding the extra half mile.

 

[Keggers]

UPDATE: My last two workouts have been 4 miles at 9:22 pace. I'm going to do that again this afternoon. Starting on Sunday I'll bump it up to 4.5 miles at 9:22 pace. Things seem to be progressing nicely! The more people I talk to the more excited I get. Everyone is very encouraging and quick to offer advice. I never knew there were so many runners. My current goal is to run a 10K...but I can see a 1/2 marathon in my future!

Nice job. You will have no problem reaching your goal of a 10K. From there it is a small jump to a 1/2. Sure it is a bit more than twice the distance, but it is not that big a leap. The half I ran last year was a blast to train for, and I had a very big feeling of accomplishment when I finished. I am running a half with my wife, friend, and friends wife this spring. It will be a first for those 3 and I can not wait to share the experience with those people. Good luck on Sunday, you will have little trouble adding the extra half mile.

Thanks for the encouragement! I could probably run the 10K right now...slowly, but I could do it. I've been amazed at the feeling of accomplishment I get...even if it's just from completing a training session. Personally, that feeling is what motivates me to keep training (I'm guessing I'm not alone). Have fun with your 1/2!

 

[pigskinliquors]

UPDATE: My last two workouts have been 4 miles at 9:22 pace. I'm going to do that again this afternoon. Starting on Sunday I'll bump it up to 4.5 miles at 9:22 pace. Things seem to be progressing nicely! The more people I talk to the more excited I get. Everyone is very encouraging and quick to offer advice. I never knew there were so many runners. My current goal is to run a 10K...but I can see a 1/2 marathon in my future!

Nice job. You will have no problem reaching your goal of a 10K. From there it is a small jump to a 1/2. Sure it is a bit more than twice the distance, but it is not that big a leap. The half I ran last year was a blast to train for, and I had a very big feeling of accomplishment when I finished. I am running a half with my wife, friend, and friends wife this spring. It will be a first for those 3 and I can not wait to share the experience with those people. Good luck on Sunday, you will have little trouble adding the extra half mile.

Thanks for the encouragement! I could probably run the 10K right now...slowly, but I could do it. I've been amazed at the feeling of accomplishment I get...even if it's just from completing a training session. Personally, that feeling is what motivates me to keep training (I'm guessing I'm not alone). Have fun with your 1/2!

Great Job Keggers! With each week of training, it will get easier and easier. Meeka; I'll be running with Mrs. Liquors for her first half marathon this Spring as well. Looking forward to watching her work through it, as she's never run more than 9 miles before.

 

[SFBayDuck]

UPDATE: My last two workouts have been 4 miles at 9:22 pace. I'm going to do that again this afternoon. Starting on Sunday I'll bump it up to 4.5 miles at 9:22 pace. Things seem to be progressing nicely! The more people I talk to the more excited I get. Everyone is very encouraging and quick to offer advice. I never knew there were so many runners. My current goal is to run a 10K...but I can see a 1/2 marathon in my future!

Nice job. You will have no problem reaching your goal of a 10K. From there it is a small jump to a 1/2. Sure it is a bit more than twice the distance, but it is not that big a leap. The half I ran last year was a blast to train for, and I had a very big feeling of accomplishment when I finished. I am running a half with my wife, friend, and friends wife this spring. It will be a first for those 3 and I can not wait to share the experience with those people. Good luck on Sunday, you will have little trouble adding the extra half mile.

Thanks for the encouragement! I could probably run the 10K right now...slowly, but I could do it. I've been amazed at the feeling of accomplishment I get...even if it's just from completing a training session. Personally, that feeling is what motivates me to keep training (I'm guessing I'm not alone). Have fun with your 1/2!

Great Job Keggers! With each week of training, it will get easier and easier. Meeka; I'll be running with Mrs. Liquors for her first half marathon this Spring as well. Looking forward to watching her work through it, as she's never run more than 9 miles before.

Keg, I ran my first 1/2 last year, the first half of the SF Marathon, and it was a blast training for it and running it. Just keep pushing up those distances, particularly on the weekend long run. I did several 10 mile runs and one full 13 miler prior, but most training plans I reviewed during that time had a long run maxing at 10-11 miles. Got in my 5 mile trail run on Tuesday, 4 flat miles this morning with some Fartleks thrown in, and went out and hiked a few hills around my place for 30 minutes or so yesterday. I just can't get into the lunges thing, but figure hiking up these hills, several of which have grades of 6-10%, should strengthen the quads and glutes. Now I need to start the 100 pushups program and start on some ab work (I bought the Lolo Jones Runner's World for some ideas....of ab exercises to do, your pervs!).

 

[2Young2BBald]

I stepped on the scale today, and in less than 48 hours I lost almost 8 lbs

So you only have like 10 more to go to get back to pre vacation/injury weight, right?

 

[2Young2BBald]

A word of warning to those who will be running with their spouses, from my experience. It sounds like fun until about mile 10 when you are signing along with the bands along the route and she is telling you to "shut the hell up" and that her minute miles are slower than yours and that I should have just run by yourself. Or maybe, that was just us. My wife is VERY mellow and mild mannered, but on course, she likes things they way she likes them and I wasn't helping. (even though I got her to shatter her PR by over 3 minutes). We are batting around doing a full marathon together, but other than this we'll run apart and celebrate together at the end. With all this being said, just don't over coach during the run. Plan water stops, when to Gu, etc, but keep it at that unless she asks. Finally, carry a camera. I was able to take a bunch of cool photos running at her slower pace.

 

[prosopis]

I had to work late yesterday. I remember last time someone told me that was no excuse so I laced them up and did wk 3 day 2 of cp25k. I live in a pretty rural area and there are no lights here and there was no moon. I was running blind, I think I was stalked by a pack of coyotes. I did the whole thing and my pace improved. I wanted to be home in time to shower and see Lost so I was pushing. When I got to my 5 min cool down at the end I was pretty wiped out from the run. I was looking at my mp3 to switch it from the cp25k guy to some decent music. As I did this I must have walked at an angle and I walked right into some guys fence. I then became disoriented and it was so dark I became lost in my own neighborhood. After a few minutes I got back on course and finished my 3 miles.

Tomorrow I will finish week 3 and move on to week 4. I am feeling good about this. My legs are feeling it.

 

[2Young2BBald]

I had to work late yesterday. I remember last time someone told me that was no excuse so I laced them up and did wk 3 day 2 of cp25k. I live in a pretty rural area and there are no lights here and there was no moon. I was running blind, I think I was stalked by a pack of coyotes. I did the whole thing and my pace improved. I wanted to be home in time to shower and see Lost so I was pushing. When I got to my 5 min cool down at the end I was pretty wiped out from the run. I was looking at my mp3 to switch it from the cp25k guy to some decent music. As I did this I must have walked at an angle and I walked right into some guys fence. I then became disoriented and it was so dark I became lost in my own neighborhood. After a few minutes I got back on course and finished my 3 miles.Tomorrow I will finish week 3 and move on to week 4. I am feeling good about this. My legs are feeling it.

urban adventure racing Please think about getting a reflective vest if you are going to night run more. It took one time for me (running in a bright orange shirt) to be almost run over at night for me to spring for one. I was literally an inch from being colbbered and could see the face of the passenger in the vehicle looking right at me in fear that they had hit me (this, of course will be of no help with the coyotes and may make stalking you easier).

 

[2Young2BBald]

Got a pool PR of sorts yesterday, doing 2,500 yards in under an hour. For you tri guys, would I be better off continuing to build strength and stamina by doing longer continuous swims, or should I break things up in to sprints? My thought for Monday's swim is to do 4 or 5 500 yards sets, trying to add speed to each.

 

[2Young2BBald]

Sorry to over post, but I need some more advice. In late August, I have free trip for my wife and I out to Denver. I have been watching Colorado race calendars and was resigned to only getting to run a 10K at some park in downtown Denver as that was all I could find. I just found The Copper Mountain 1/2 Marathon which is apparently part of some US mountain 1/2 marathon series. The am about the elevation and the elevation change (9,600 at the start reaching 10,500 at its highest point) and it is billed as the nation's highest 1/2. I've run in Bosie, ID, which is at 2,600 ft or so and saw no issues, but this is much, much greater, to say the least. Any ideas what I could expect as the impact of the elevation? I would plan on going "easy" until the 9th mile and the downhill begins. It would be a cool event to target. I have a few weeks banked in RCI and checked and there are places I think we could get in to in Breckenridge which is only about 20 minutes away and if we did this we'd bring the kids so they could do the kids events.

 

[Harris]

Sorry to over post, but I need some more advice. In late August, I have free trip for my wife and I out to Denver. I have been watching Colorado race calendars and was resigned to only getting to run a 10K at some park in downtown Denver as that was all I could find. I just found The Copper Mountain 1/2 Marathon which is apparently part of some US mountain 1/2 marathon series. The am about the elevation and the elevation change (9,600 at the start reaching 10,500 at its highest point) and it is billed as the nation's highest 1/2. I've run in Bosie, ID, which is at 2,600 ft or so and saw no issues, but this is much, much greater, to say the least. Any ideas what I could expect as the impact of the elevation? I would plan on going "easy" until the 9th mile and the downhill begins. It would be a cool event to target. I have a few weeks banked in RCI and checked and there are places I think we could get in to in Breckenridge which is only about 20 minutes away and if we did this we'd bring the kids so they could do the kids events.

Come to Pikes Peak and do the Pikes Peak Marathon with me It's easily the best race I've ever run in pretty much every way. August 16th this year. They have a half marathon too.

 

[bentley]

A word of warning to those who will be running with their spouses, from my experience. It sounds like fun until about mile 10 when you are signing along with the bands along the route and she is telling you to "shut the hell up" and that her minute miles are slower than yours and that I should have just run by yourself. Or maybe, that was just us. My wife is VERY mellow and mild mannered, but on course, she likes things they way she likes them and I wasn't helping. (even though I got her to shatter her PR by over 3 minutes). We are batting around doing a full marathon together, but other than this we'll run apart and celebrate together at the end. With all this being said, just don't over coach during the run. Plan water stops, when to Gu, etc, but keep it at that unless she asks. Finally, carry a camera. I was able to take a bunch of cool photos running at her slower pace.

This sounds like solid advice. I'd think that running a race "with" anyone would be a nightmare, married to them or not.

 

[gruecd]

Got a massage this morning, and did my first run post-marathon this afternoon, an easy five miles in just under 40 minutes. Temps were in the teens, and it felt downright balmy compared to the weather we've been having lately. Gonna play basketball tomorrow morning, and I'll maybe do another short run sometime this weekend, then I'm going to attempt to jump into a 12-week marathon training program (maxing out at 55 mpw) with the assumption that I'll be running Boston on April 20. Still not sure yet. If I knew how to post a document somewhere, I'd attach a link to my training schedule.

 

[bentley]

Bentley: I've found that Academy Sports has the best price on Gu and nutritional supplements.

So I don't have a lot of time to compare different products. Is Gu generally considered the standard in-race nutritional supplement? I have noticed that I have an energy lag around mile 8 (even though it hasn't affected my split time yet). I'd like something I can have in my shorts to take around mile 7 (which is the point someone recommended) and not have to deal with it beyond that.

 

[gruecd]

Is Gu generally considered the standard in-race nutritional supplement? I have noticed that I have an energy lag around mile 8 (even though it hasn't affected my split time yet). I'd like something I can have in my shorts to take around mile 7 (which is the point someone recommended) and not have to deal with it beyond that.

Pretty much. They recommend you take one 15 minutes before the race and then one every 30-45 minutes along the way. I like the Orange Cream flavor.

 

[bentley]

Is Gu generally considered the standard in-race nutritional supplement? I have noticed that I have an energy lag around mile 8 (even though it hasn't affected my split time yet). I'd like something I can have in my shorts to take around mile 7 (which is the point someone recommended) and not have to deal with it beyond that.

Pretty much. They recommend you take one 15 minutes before the race and then one every 30-45 minutes along the way. I like the Orange Cream flavor.

So I need to find a way to carry 3-4 of these things for a half marathon?

 

[Harris]

Is Gu generally considered the standard in-race nutritional supplement? I have noticed that I have an energy lag around mile 8 (even though it hasn't affected my split time yet). I'd like something I can have in my shorts to take around mile 7 (which is the point someone recommended) and not have to deal with it beyond that.

Pretty much. They recommend you take one 15 minutes before the race and then one every 30-45 minutes along the way. I like the Orange Cream flavor.

Strawberry Banana and Espresso Bean for me!

 

[Harris]

Is Gu generally considered the standard in-race nutritional supplement? I have noticed that I have an energy lag around mile 8 (even though it hasn't affected my split time yet). I'd like something I can have in my shorts to take around mile 7 (which is the point someone recommended) and not have to deal with it beyond that.

Pretty much. They recommend you take one 15 minutes before the race and then one every 30-45 minutes along the way. I like the Orange Cream flavor.

So I need to find a way to carry 3-4 of these things for a half marathon?

It's not too difficult. I usually use small safety pins and pin them to the inside of my shorts at the top on the band. There are also shorts like RaceReady shorts that have tons of pockets for GU and other stuff. Or a belt you can buy that will hold them all.

 

[SFBayDuck]

Bentley: I've found that Academy Sports has the best price on Gu and nutritional supplements.

So I don't have a lot of time to compare different products. Is Gu generally considered the standard in-race nutritional supplement? I have noticed that I have an energy lag around mile 8 (even though it hasn't affected my split time yet). I'd like something I can have in my shorts to take around mile 7 (which is the point someone recommended) and not have to deal with it beyond that.

What I've read is that if you're going to go over 90 minutes, then you should start thinking about some calories every 45 minute mark or so. I've incorporated that with a gel at 45 minutes into my runs of longer than 90 minutes, and for my 1/2 I did a gel at 45 minutes and again at 90 (I finished in 1:57). I think for a 1/2, and I'm assuming up to a full, gels are the way to go. It's all experimentation though, to find what works for you. GU is fine for me and I use it sometimes, although I prefer PowerBar Gel because it's a little less viscous and it has more sodium, and until recently I only drank water on my runs (I'm starting to incorporate sports drinks and liking it so far). I know some here like the Cliff Shot Blocks, I found them way too chewy and had a hard time eating them while breathing hard, and I know some people here have talked about Sports Beans as well. For me, the gels are just a lot easier to get down, I don't want to be chewing while running. Of course as I push distances hopefully beyond a marathon, I may have to get used to incorporating some actual food, not just gels/blocks/jelly beans.Other thing to consider is if the race is providing gels, then testing that brand out beforehand to make sure you can handle them fine.Greucd, tri-man, others that have been doing this a lot longer than me, what do you take in during longer runs/races?

 

[bentley]

Bentley: I've found that Academy Sports has the best price on Gu and nutritional supplements.

So I don't have a lot of time to compare different products. Is Gu generally considered the standard in-race nutritional supplement? I have noticed that I have an energy lag around mile 8 (even though it hasn't affected my split time yet). I'd like something I can have in my shorts to take around mile 7 (which is the point someone recommended) and not have to deal with it beyond that.

What I've read is that if you're going to go over 90 minutes, then you should start thinking about some calories every 45 minute mark or so. I've incorporated that with a gel at 45 minutes into my runs of longer than 90 minutes, and for my 1/2 I did a gel at 45 minutes and again at 90 (I finished in 1:57). I think for a 1/2, and I'm assuming up to a full, gels are the way to go. It's all experimentation though, to find what works for you. GU is fine for me and I use it sometimes, although I prefer PowerBar Gel because it's a little less viscous and it has more sodium, and until recently I only drank water on my runs (I'm starting to incorporate sports drinks and liking it so far). I know some here like the Cliff Shot Blocks, I found them way too chewy and had a hard time eating them while breathing hard, and I know some people here have talked about Sports Beans as well. For me, the gels are just a lot easier to get down, I don't want to be chewing while running. Of course as I push distances hopefully beyond a marathon, I may have to get used to incorporating some actual food, not just gels/blocks/jelly beans.Other thing to consider is if the race is providing gels, then testing that brand out beforehand to make sure you can handle them fine.Greucd, tri-man, others that have been doing this a lot longer than me, what do you take in during longer runs/races?

No gel provided here. I read that in the FAQ. I was thinking three. One before, one at 45 mins and one at 1:30. I'm also shooting for almost the exact same time you ran, so that sounds like a reasonable plan.

 

[gruecd]

Greucd, tri-man, others that have been doing this a lot longer than me, what do you take in during longer runs/races?

A lot. As I bigger runner, I need more calories, so I typically take a Gu every 30 minutes or so (with water). I take fluid at every aid station, alternating water and whatever sports drink they're offering. I've also started taking Endurolyte tablets, usually four/hour.

 

[bentley]

BTW, you guys are awesome. Pretty sure I wouldn't have signed up for this if I hadn't been inspired by reading this thread over the last couple years.

 

[gruecd]

BTW, you guys are awesome. Pretty sure I wouldn't have signed up for this if I hadn't been inspired by reading this thread over the last couple years.

Thanks, bentley. I honestly haven't been running that long (only six years since my first race, a 5K in May '03). I've gotten lots of advice from people along the way, so I figure it's only fair that I do the same for others.

 

[Harris]

Just wanted to add that I hit 177 on the scales today after starting at 154.6 on December 1st. I'm not sure if I should stop at my goal of 180 or just see how high I can go for the hell of it until I start running again.

Also week 2, day 3 of 100 push-ups, 200 sit-ups completed.

Bentley do you have a bib # so we can track you?

 

[bentley]

Just wanted to add that I hit 177 on the scales today after starting at 154.6 on December 1st. I'm not sure if I should stop at my goal of 180 or just see how high I can go for the hell of it until I start running again.Also week 2, day 3 of 100 push-ups, 200 sit-ups completed.Bentley do you have a bib # so we can track you?

Not yet. Still have three weeks to go before my race, but I wanted to pick up something for my long run Saturday so I could have a little experience with it before the race.

 

[prosopis]

BTW, you guys are awesome. Pretty sure I wouldn't have signed up for this if I hadn't been inspired by reading this thread over the last couple years.

 

[2Young2BBald]

Just wanted to add that I hit 177 on the scales today after starting at 154.6 on December 1st. I'm not sure if I should stop at my goal of 180 or just see how high I can go for the hell of it until I start running again.Also week 2, day 3 of 100 push-ups, 200 sit-ups completed.Bentley do you have a bib # so we can track you?

Not yet. Still have three weeks to go before my race, but I wanted to pick up something for my long run Saturday so I could have a little experience with it before the race.

This is a perfect plan. Adding a consenting viewpoint, for a 1/2, I HATE Gu and it does nothing for me. I really like Clif Bloks, but as stated above they are a ##### to eat in race even when I have cut them in quarters. Even then, I carry 1 Margaretta Blok (triple salt) just in case I cramp as this is called "the cramp buster". I have switched to Jelly Belly Sports Beans. Nutirition-wise, they suck in comparison to Gu & Clif's Bloks. But, I seem to need more electrolytes and less "food" in race and these fit perfectly. I carry a packet of orange and cherry (cherry has caffiene). I cut the tops off and roll them down for ease of use. I start eating a few orange at about a 1/4 mile out from the water stop around mile 6 and have the packet down by the water stop (and typically drop about 20% of them, but they are still easier to take in than Clif's). With the salt added, they seem to cure mild cotton mouth if I have it. Then, I need the mild caffine boost late in the race so I start eating the cherry ones slowly between about mile 8 & 10. I have a huge runner's OCD for planning every second of the race. You'd think it'd make the race less fun, but it actully makes it more enjoyable and occupys the mind. I suggest looking at the race route map and planning when you'll take water. It may sound a bit silly, but I know people that have been so caught up in the event, that they forgot to take water until mile 10 or so, when it is way too late, or, they take water every few miles which is way too much. I match water to my "bean" plan. For Disney, I noticed that there was no water between mile 4 and almost mile 7 (I guess they didn't want us mucking up the Magic Kingdom with cups). So, I too water at mile 4, at 7 and at 10. I walk quick and make sure I get the whole 3/4s or so of a cup down. I ONLY take water. Even though the races let you know what they are serving, I'd know waht water does to me.One of the reasons I don't think I need something like Gu is that I have a strong stomach and can take down a banana and a Clif Bar within 40 minutes of the race without issue. Right after I can take in whatever they are serving and am always freaking hungry. Typically, I'll have an orange and a banana, with 2 bottles of water and then head right for the cookies and pizza (etc).One more reminder, the best thing I read about race days way: when you get to the race site, get in line for the porta-john. When you are done, get in line again. Trust me, you'll be glad you did.

 

[tri-man 47]

Got a pool PR of sorts yesterday, doing 2,500 yards in under an hour. For you tri guys, would I be better off continuing to build strength and stamina by doing longer continuous swims, or should I break things up in to sprints? My thought for Monday's swim is to do 4 or 5 500 yards sets, trying to add speed to each.

2Young - I like the occasional swim that's pure distance, but in general from what I read, it's better to break the swim into segments. There's less risk of slipping into bad technique (and getting too used to swimming slowly). I like the idea of 500 yard sets. My e.g., - two swims ago (each about 45-50 minutes) I did 10 x 100 yards with about fifteen seconds rest between; last swim, I did 10 x 50 with shorter rests, then 10 x 25 hard/25 easy. Tomorrow I plan a workout with 3 x 1,000 yard segments (a long workout for me). So yeah, mix it up.Prosopis - I talked to a guy a few months ago who literally got surrounded by some coyotes in southern, rural Indiana. That's a real risk! Be careful with that and the night running. But keep it up!!! You're coming along well.

Fuel: One other option, and a preference of mine, is Accelerade. For the tri's, I'll have this in fluid form in a water bottle. For long races (1/2 marathon or marathon), I'll carry a couple of the new Accelerade gel packs with me. If it's at all cool out, I like to wear gloves (in part for wiping sweat), so I'll tuck a gel pack inside each glove (against my palm). Accelerade has a 4/1 carb-to-protein balance ...it's one of the few options for taking in a bit of protein during a race.

And thanks for the kind words, bentley, et al. It's been a pleasure to share training and race experiences - and aspects of our lives - on this thread. It's great fun to see guys stepping up to new challenges and enjoying their fitness!!

 

[Harris]

Quick question, does anyone know of anywhere in the Chicago area where I can go to get a VO2 max test and/or a lactate threshold test. I've been meaning to do this but have no idea where to go.

Bump for the morning crowd...

 

[2Young2BBald]

2Young - I like the occasional swim that's pure distance, but in general from what I read, it's better to break the swim into segments. There's less risk of slipping into bad technique (and getting too used to swimming slowly). I like the idea of 500 yard sets. My e.g., - two swims ago (each about 45-50 minutes) I did 10 x 100 yards with about fifteen seconds rest between; last swim, I did 10 x 50 with shorter rests, then 10 x 25 hard/25 easy. Tomorrow I plan a workout with 3 x 1,000 yard segments (a long workout for me). So yeah, mix it up.

I like the set up of your reps and will use them starting Monday. Question about the 25/25 hard/easy, is this just a 25 as hard as you can swim with an easy 25 back to the wall and the rest? If so, this sounds like a great way to end a pool workout. Also, do you do any "rescue" storke practice in the pool (side stroke, back stroke to simualte race conditions if you have to fix your goggles, rest a little, etc).I haven't done anything but freestyle and just wonered if a few reps of other strokes I might use might do me some good.

 

[gruecd]

YES

:giddy:

As I recall, it's a 1%/year time bonus for each year over 40, and a 3%/year bonus for each year over 50. So at age 53, yeah, that'll work! It looks like I'll do my primary triathlon in late June this year (versus August), so that gives me the late summer to switch to a lot of run-specific training, which will include trails and hills.

What, so now you're bailing on me for the Fall 50???

 

[meeka]

Great advice about running with your wife. I ran 1 race 2 years ago with my wife. It was the first race of any kind that either of us had done. It was a 5K and I trained (yes, when you start as a non-runner you have to train for a 5K) much more than she did, but I told her I would run it with her. It was pretty brutal. We finished in 33 minutes, and I had to keep myself from adding "but I ran with my wife" when I told people how it went. The plus side was that she had a great time at the race and is really into running now and enjoys races. Since that race we have both just run our own races. There is no way I could stay with someone for 13 miles if our pace was so different.

Here is my take on GU for a half. I did not start using GU until I reached 8 miles during training. Once I was running 8 miles I would take a GU at the 5 mile mark of the run. For the half I took 2 GU packs with me. I took 1 at 5 miles and the other at 10 miles. I found that to be all I needed during the race. I did not take any water or sports drinks that they were offering. I can not run and drink at the same time and I had no intentions of stopping for a drink. I am sure if the race was much longer, or if the temps were higher I would have had to walk through some drink areas.

Update: I ran my 4 miles on Wednesday night and will do the same tonight. I will try to extend to 6 miles on Saturday and then add a 4th run next week.

 

[tri-man 47]

YES

:giddy:

As I recall, it's a 1%/year time bonus for each year over 40, and a 3%/year bonus for each year over 50. So at age 53, yeah, that'll work! It looks like I'll do my primary triathlon in late June this year (versus August), so that gives me the late summer to switch to a lot of run-specific training, which will include trails and hills.

What, so now you're bailing on me for the Fall 50???

Relax, big boy. The Fall 50 will be five or six weeks later. Say, I happened to notice some time back that the top Pairs time last year was at about a 7:14/mile average. I run 7:30's, you run 7:00's ...maybe we could win that puppy.

 

[2Young2BBald]

Interesting, when I finalized a photo order from Disney I noticed the same company did the photos for the PF Chang's Arizona RR Marathon (nice tan gruecd) and yet there have been no photos of the promised hotties.

 

[Harris]

Interesting, when I finalized a photo order from Disney I noticed the same company did the photos for the PF Chang's Arizona RR Marathon (nice tan gruecd) and yet there have been no photos of the promised hotties.

 

[tri-man 47]

2Young - I like the occasional swim that's pure distance, but in general from what I read, it's better to break the swim into segments. There's less risk of slipping into bad technique (and getting too used to swimming slowly). I like the idea of 500 yard sets. My e.g., - two swims ago (each about 45-50 minutes) I did 10 x 100 yards with about fifteen seconds rest between; last swim, I did 10 x 50 with shorter rests, then 10 x 25 hard/25 easy. Tomorrow I plan a workout with 3 x 1,000 yard segments (a long workout for me). So yeah, mix it up.

I like the set up of your reps and will use them starting Monday. Question about the 25/25 hard/easy, is this just a 25 as hard as you can swim with an easy 25 back to the wall and the rest? If so, this sounds like a great way to end a pool workout. Also, do you do any "rescue" storke practice in the pool (side stroke, back stroke to simualte race conditions if you have to fix your goggles, rest a little, etc).I haven't done anything but freestyle and just wonered if a few reps of other strokes I might use might do me some good.

On the 25s, I push it very hard (not all out), grab a breath or two, then go back very easy ...then take right off again. I feel like that's helping me learn to recover my breath while still swimming. That's really my 'rescue/recovery' type of training. Hard 25's or 50's feel kind of cool - like you're almost gliding on top of the water. helpsish:Regarding other strokes, I do actively work on alternate breathing during most workouts (so every third stroke, alternating sides). As part of that, I like to do a few laps where I swim with just one arm to help focus on body rotation. Then I'll do a lap or two of 'catch-up,' where I stroke all the way through with one arm, and then start the other. I follow that with some alt breathing laps.I try to work in some breaststroke and backstroke, but I prefer just to focus on my crawl stroke. I don't specifically practice other rescue techniques ...I don't practice goggle adjustments (tho' I'll sometimes do so when lake swimming). My last lap or two is always with a fingertips drill: I swim easy and as I bring my arm forward, I try to drag my fingertips along the water. This develops a very smooth, efficient recovery.

 

[gruecd]

Relax, big boy. The Fall 50 will be five or six weeks later. Say, I happened to notice some time back that the top Pairs time last year was at about a 7:14/mile average. I run 7:30's, you run 7:00's ...maybe we could win that puppy.

My thoughts exactly!!!

 

[gruecd]

Interesting, when I finalized a photo order from Disney I noticed the same company did the photos for the PF Chang's Arizona RR Marathon (nice tan gruecd) and yet there have been no photos of the promised hotties.

Blow me.I'll see what I can do about the pics. It looks like the one girl DNF'ed, so I might have to resort to the Race StalkerTM methodology. This weekend sometime. I promise.

 

[2Young2BBald]

Interesting, when I finalized a photo order from Disney I noticed the same company did the photos for the PF Chang's Arizona RR Marathon (nice tan gruecd) and yet there have been no photos of the promised hotties.

Blow me.I'll see what I can do about the pics. It looks like the one girl DNF'ed, so I might have to resort to the Race StalkerTM methodology. This weekend sometime. I promise.

sorry, couldn't resist.

 

[prosopis]

I am done with week 3 today. I will start week 4 Sunday.

I have been running with my head up and I seem to tense my upper body quite a bit. Today when I finished the cp25k thing I was walking to get my full three miles in and when I did I ran with my head down looking at the street. It felt more comfortable. Which is the proper way?

 

[pigskinliquors]

Interesting, when I finalized a photo order from Disney I noticed the same company did the photos for the PF Chang's Arizona RR Marathon (nice tan gruecd) and yet there have been no photos of the promised hotties.

Blow me.I'll see what I can do about the pics. It looks like the one girl DNF'ed, so I might have to resort to the Race StalkerTM methodology. This weekend sometime. I promise.

I've been on my death bed virtually all week, with my only glimmer of life being pic's from your race. I'd like to , but I'm still afraid of some more :X

 

[pigskinliquors]

I am done with week 3 today. I will start week 4 Sunday.I have been running with my head up and I seem to tense my upper body quite a bit. Today when I finished the cp25k thing I was walking to get my full three miles in and when I did I ran with my head down looking at the street. It felt more comfortable. Which is the proper way?

Typically, a straighter alignment will make your form better, let you breathe better, and be healthier for you. Make sure your shoulders are lose while running, and every once in awhile concentrate on taking all the tension out of your body. Shaking your hands out is a great way to do this.

 

[2Young2BBald]

Deal on Garmin ForeRunner 50 at Costco

Another sign I am 40, getting emails from Costco on deals and reading them early on a Saturday morning. Thought I'd post this as it was a recent topic. I can't vouch for the 50, but it looks like it has all the bells and whistles of the pricier models. With a rebate, its only $79.99. I played with the 405 recently at my local running store and have a huge case of the wants, but I can't justify dropping $ on it when I have a perfectly good 201 that does everything I need.

 

[tiger3251]

Run a 10k 3 times and see what the average time is...then beat that

 

[prosopis]

Deal on Garmin ForeRunner 50 at Costco

Another sign I am 40, getting emails from Costco on deals and reading them early on a Saturday morning. Thought I'd post this as it was a recent topic. I can't vouch for the 50, but it looks like it has all the bells and whistles of the pricier models. With a rebate, its only $79.99. I played with the 405 recently at my local running store and have a huge case of the wants, but I can't justify dropping $ on it when I have a perfectly good 201 that does everything I need.

That looks really cool.

 

[2Young2BBald]

Deal on Garmin ForeRunner 50 at Costco

Another sign I am 40, getting emails from Costco on deals and reading them early on a Saturday morning. Thought I'd post this as it was a recent topic. I can't vouch for the 50, but it looks like it has all the bells and whistles of the pricier models. With a rebate, its only $79.99. I played with the 405 recently at my local running store and have a huge case of the wants, but I can't justify dropping $ on it when I have a perfectly good 201 that does everything I need.

That looks really cool.

With your slight propensity for getting lost, you might want check to see if this has mapping too. The 201 has a small map, but I have been lost and used it to find my way back.

 

[2Young2BBald]

Run a 10k 3 times and see what the average time is...then beat that

why?