Ran a 10k - Official Thread (10 Viewers)

[SFBayDuck]

To clarify a little more on the supporting local running stores - the shoes were last years model - Hoka Bondi 3. If I had been in there before I may have asked about the price difference to see if they'd work with me and maybe I should have but it seemed crazy to me to spend $80 more for helping me find the size that fit me.

Wasn't trying to make you feel bad, as I get it - $80 isn't chump change, even for us FBGs. Just a basic principal to support the local shop if they help you out, but there are obviously exceptions - I once bought a pair of prior year Hokas online when they were $70 cheaper.

There are also a wide variety of stores. Some just sell shoes and gear but don't create much of a community. Others are gathering places for runners to get educated, go on group runs, and buy some stuff once in awhile. I'm lucky enough to have one of those here, so I do go out of my way to support them, within reason.

 

[The Commish]

Thanks Bass - just to clarify, I hate running on treadmills - Commish is the treadmill runner. I love being outside even in the heat.

Thanks again for the recommendation!

Opps…My bad. I thought he finally took the plunge.

I'd be lax if I didn't give props to Grue who I think was the first to post about the great prices at the running warehouse.

Still waiting on the store to be open when it's actually suppose to be Been up there three times now and closed during their store hours. Not sure what's going on, but I really don't want to drive all the way into CLT for a pair of shoes.

 

[gruecd]

So I sat down last night intending to write a Boston race report, and I just didn't feel like it. So instead, here are a few bullet points:

Grue's 2015 Boston Marathon Musings

* Did way better than expected considering my ####ty training and my "fitness" level

* Weather really wasn't THAT bad. I mean, I couldn't feel my hands at the end, but I'll take those conditions over heat all day, every day

* Really cool hanging out with tri and pbm on Sunday afternoon

* In typical Boston fashion, crowd support was great, especially considering the weather

* People LOVED my Wisconsin Badgers singlet. Must have heard "Go Badgers" or "On Wisconsin" 500+ times.

* Like tri said, the cheers only got louder when you acknowledged them with a smile or head nod

* It was really cool having my girlfriend out there at mile 17 and again at the finish line

* Easily the best I've ever felt running the Boston Marathon

* Felt strong through the hills and pace never really wavered

* Fastest 5Ks were my first and my last

* First-ever negative split at Boston, by 25 seconds (1:40:34/1:40:09)

* Must have passed a couple hundred people the last 5 miles

* Royale is a cool club. Dancing bear on the stage was kinda weird though.

* Felt WAY less sore post-race than I normally do at Boston

And most importantly...

* I think I've got my mojo back. Actually feeling excited to run again. Looking forward to the 50K with Ned in a couple of weeks!

 

[FUBAR]

Found my lactate limit for the bike!

went for 40 miles today, 4 minute warm up then kicked it into high gear. Averaged better than 21mph through 30 miles (hr at this point was in the low 160s), then the last 10 was a struggle to the point where I really don't know if I could finish a HM after completing the bike.

Walking upstairs and then downstairs felt like an old man.

1 month to raleigh!

 

[prosopis]

I did some research and went by the local running store and had them fit me. I felt bad because I ended up ordering off the runningwarehouse site but they wanted $150 for the model I wanted and runningwarehouse had them for $70.

I really wanted to bite my tongue, but this isn't right. You can't go there and use their time and resources and then buy the shoes somewhere else. Not cool. At least buy the first pair from them and buy the rest online.ETA: I'm a Financial Advisor. I would be pissed if someone called and picked my brain for an hour for stock ideas and then went and bought the stocks on E*TRADE to avoid paying me a commission.

I agree with Grue BUT when it is more then double the cost in my opinion they are asking for it. I have always bought from the local running store even when I know I could save a few bucks on line. If my running store started charging more then double what I could pay on line I would probably buy on line.

I find this story of double the cost a little hard to believe unless the running store is located somewhere very high end.

 

[FUBAR]

I did some research and went by the local running store and had them fit me. I felt bad because I ended up ordering off the runningwarehouse site but they wanted $150 for the model I wanted and runningwarehouse had them for $70.

I really wanted to bite my tongue, but this isn't right. You can't go there and use their time and resources and then buy the shoes somewhere else. Not cool. At least buy the first pair from them and buy the rest online.ETA: I'm a Financial Advisor. I would be pissed if someone called and picked my brain for an hour for stock ideas and then went and bought the stocks on E*TRADE to avoid paying me a commission.

I agree with Grue BUT when it is more then double the cost in my opinion they are asking for it. I have always bought from the local running store even when I know I could save a few bucks on line. If my running store started charging more then double what I could pay on line I would probably buy on line.I find this story of double the cost a little hard to believe unless the running store is located somewhere very high end.

Yep.

My local bike store is pretty good, they'll do some maintenance for me without charging when it's simpler than I thought - for example I thought I needed a new chain and cassette but they just adjusted things and didn't charge. While I won't buy a jersey or bike shoes there, I did grab a few gels and accessories i wanted but didn't need which weren't overpriced.

 

[BassNBrew]

I did some research and went by the local running store and had them fit me. I felt bad because I ended up ordering off the runningwarehouse site but they wanted $150 for the model I wanted and runningwarehouse had them for $70.

I really wanted to bite my tongue, but this isn't right. You can't go there and use their time and resources and then buy the shoes somewhere else. Not cool. At least buy the first pair from them and buy the rest online.ETA: I'm a Financial Advisor. I would be pissed if someone called and picked my brain for an hour for stock ideas and then went and bought the stocks on E*TRADE to avoid paying me a commission.

I agree with Grue BUT when it is more then double the cost in my opinion they are asking for it. I have always bought from the local running store even when I know I could save a few bucks on line. If my running store started charging more then double what I could pay on line I would probably buy on line.

I find this story of double the cost a little hard to believe unless the running store is located somewhere very high end.

Story is true. Many sites blow out older models at 50%+ off. My local running store occasionally sells shoes at $25 and $50 when they want to clear inventory.

 

[tri-man 47]

Well, hello.

http://files.shareholder.com/downloads/UARM/89956712x0x816471/3BEBC664-8584-4F22-AC0B-844CB2949814/UA_2014_Annual_Report.PDF

 

[Hang 10]

Steve finished 2nd in the Nashville half marathon. 14 second from first. BEAST

 

[jomar]

5k report:

Mile 1 8:49

Mile 2 9:11

Mile 3 9:14

Total 28:45

My watch had my distance at 3.19 miles. It was dead on at the 1 mile mark and 1.96 at the 2 mile mark, so the last 1.1 was 1.24 miles. Is it possible the race was a little longer? My watch is usually pretty accurate. Would have been 28:00 at 3.1.

My goal was to come out at an 8:30 pace and see how it far I could run like that. I started the race behind a cute blonde and, just my luck, she was running a similar pace, always 10-15 feet in front of me. First half mile was 4:14. Not sure where I lost time in the second half mile, didn't seem like I slowed down.

I was what I'd say is uncomfortably comfortable after that. 4-5 people passed me. HR was hanging between 170-178 the last 2 miles. Had an uphill at the start of mile 3 and I really wanted to walk for 20 seconds, but I didn't.

One thing I will note is that I spent Friday night partying with a group of old friends, some I hadn't seen in a decade. Not only did I put down a 6 pack of IPAs, but also mixed in multiple shots of zambuca and car bombs. Other vices were passed around too. It was a long night and, needless to say, I wasn't 100%, especially after a day of yard work and playing with the kids. Didnt feel too bad by race time though. i'd never run after dinner before so that was different too. I was hoping for a time closer to 27-27:30 but oh well...

 

[worrierking]

Nice job, Jomar.

 

[Brony]

Steve finished 2nd in the Nashville half marathon. 14 second from first. BEAST

my cuz was handing out beer at mile 8. I'm sure steve paused for a few there which cost him first.

 

[Brony]

5k for me tomorrow morning. Feeling ready.

 

[Hang 10]

5k for me tomorrow morning. Feeling ready.

Get after it!

 

[FUBAR]

Go Brony!

First brick of the season.

20 bike, 2 minute intervals to fatigue the legs.

10k run, assessment. First mile was the normal feeling we get going from bike to run (If you haven't done it, try it), around 7:45 pace. At 5ki was at 22:36 minutes, Feeling pretty good. Pushing it, hr in the low 160s. Next 5k pushed harder, finished at 44:09, 7:07 pace. HRM wasn't working right for the first few miles (said 92bpm) so I don't have a good average but the last mile was at 170.

I'll take it for now.

 

[Sand]

5k for me tomorrow morning. Feeling ready.

It's all unicorns and rainbows from here!

 

[Brony]

Backbones 5K Race

This is very small local 5K. Less than 200 participants incl. walkers. Race start is verbal "ready, set go", but the start is 1/2 mile from my house, so very convenient. One of my neighbors ran last year and I saw that winning time last year was 21:20, so I had big eyes for this rare opportunity.

I ran 20:50 3 weeks ago in a 5K and while I've put in good miles since then, I wasn't expecting to perform radically different. As there were no marked mile markers, I don't know what my splits are, so not much to report other than result:

4th overall, 1st in AG, overall time 20:37.

Happy that I improved on time from month ago. I know that I went out faster this time and in fact I was leading at the half mile mark. As result, the 3rd mile was rough and as I didn't have anyone pacing or pushing. That 3rd mile was probably closer to 7 minutes. Also not knowing the course precisely, I surged and eased off at least twice in the last half mile. Probably could have run closer to 20:30.

I'm not a 10K or beyond kinda guy, but next steps are just to keep the mileage is high as legs and time allows. Still need to find that endurance on the 3rd mile and if I can drop a few more lbs., hopefully sub 20 is in the future. Then again this time last year I was in the exact same spot training wise and I suffered a calf strain(s) that efffectively sidelined me from training all summer. We'll try to avoid that again.

 

[tri-man 47]

Very cool, Brony!!! Hopefully you'll stay healthy and, therefore, continue to improve. Some track work with repeat 400s and/or 800s could help with the endurance/speed in that 3rd mile. Congrats!!

 

[phatdawg]

So I'm less than a week away from my first HM (the One America 500 Festival Mini Marathon in Indianapolis). I feel pretty comfortable with my training (about 250 miles in the last 16 weeks). Not too worried about finishing and I feel like I should be able to record something sub-2:15.

I wanted to know if there is anything I should do to prepare for the race this week. I'm thinking hydration, nutrition, mental approach and any other race tidbits all the experienced runners in this thread can share.

 

[tri-man 47]

So I'm less than a week away from my first HM (the One America 500 Festival Mini Marathon in Indianapolis). I feel pretty comfortable with my training (about 250 miles in the last 16 weeks). Not too worried about finishing and I feel like I should be able to record something sub-2:15.

I wanted to know if there is anything I should do to prepare for the race this week. I'm thinking hydration, nutrition, mental approach and any other race tidbits all the experienced runners in this thread can share.

The above, as you mention. In conjunction with the mental prep, study the course map. It would help to break the course into smaller segments, based on the map. In particular, prepare for the last few miles. (If you can, view the streets on google maps so that it's familiar to you.) Eat your big meal the night and a half before the race - not the night before. Remember your Body Glide/nip band aids. Trim your toenails. And be ready to set a HM PR!

 

[jomar]

5k report:

Mile 1 8:49

Mile 2 9:11

Mile 3 9:14

Total 28:45

Turns out my official time was 28:36. 4th in the 40-49 age group and 29th overall

 

[ChiefD]

So I'm less than a week away from my first HM (the One America 500 Festival Mini Marathon in Indianapolis). I feel pretty comfortable with my training (about 250 miles in the last 16 weeks). Not too worried about finishing and I feel like I should be able to record something sub-2:15.

I wanted to know if there is anything I should do to prepare for the race this week. I'm thinking hydration, nutrition, mental approach and any other race tidbits all the experienced runners in this thread can share.

The above, as you mention. In conjunction with the mental prep, study the course map. It would help to break the course into smaller segments, based on the map. In particular, prepare for the last few miles. (If you can, view the streets on google maps so that it's familiar to you.) Eat your big meal the night and a half before the race - not the night before. Remember your Body Glide/nip band aids. Trim your toenails. And be ready to set a HM PR!

I would also say, don't do anything the day of the race you haven't done in training. If you drank water during training, drink water. If you drank Gatorade, drink Gatorade.

Don't put anything in your body on race day that you haven't put into your body during your normal training. And have fun. You are going to have a blast during this.

Look around. Read the signs from the people around the course. High five the kids - they really love when someone recognizes their little hands. Have fun!

 

[Nigel]

Great job on the 5Ks Brony and Jomar!

Went for my first post-marathon run yesterday, 4 slow miles on the treadmill - too damn hilly where I'm staying here in St Thomas to run outside. I can't believe how unscathed I came out of the marathon, a little bit of soreness but felt completely back to normal three days after. My fear of being crippled and never wanting to run again didn't happen - on the contrary can't wait to start training for something else, just need to figure out what that is. Short term I'll focus on leg/hip strengthening then I'll likely pick an HM to run sometime this summer, maybe a 5K in the interim.

 

[Ned]

I tried to do my best tri-man impression and knock out an impromptu 20 miler this weekend. I needed that peace of mind that I could go long on little training since I'll be doing that in a couple weeks with gruecd. Before this weekend I've run 5 runs over 10mi this year; to say I have some doubts is an understatement. I'm putting a lot of faith in my endurance base...

Saturday was a tough day with little sleep the night before and a busy morning chasing turkeys all over northern NJ with my brother. I came straight home after the hunt, threw on the sneaks, and hit the road. I was really sluggish to start, but I settled in around mile 8; I survived the 20 @ 8:30/155. The HR is sky high for me (it crept up bad at the end), but I expected that much. It'd probably be lower if I were fully rested.

I have a pretty forgiving stomach, so I am not too worried about race day nutrition (famous last words), but I wanted to test eating solid foods on the run (I'm assuming I'll be eating something at the 50K). So I took a page out of SteelCurtain's book and carried a banana with me. Damn, did that thing taste good at mile 9!

This gives me a shot in the arm for the Ice Age 50K. I sure as hell need it.

 

[The Commish]

Finished the C25K program this am....downloaded the 5k to 10k app to start next week. The rest of this week, I'm gonna see how fast I can do the 5k without puking all over the place.

 

[gruecd]

I tried to do my best tri-man impression and knock out an impromptu 20 miler this weekend. I needed that peace of mind that I could go long on little training since I'll be doing that in a couple weeks with gruecd. Before this weekend I've run 5 runs over 10mi this year; to say I have some doubts is an understatement. I'm putting a lot of faith in my endurance base...

Saturday was a tough day with little sleep the night before and a busy morning chasing turkeys all over northern NJ with my brother. I came straight home after the hunt, threw on the sneaks, and hit the road. I was really sluggish to start, but I settled in around mile 8; I survived the 20 @ 8:30/155. The HR is sky high for me (it crept up bad at the end), but I expected that much. It'd probably be lower if I were fully rested.

I have a pretty forgiving stomach, so I am not too worried about race day nutrition (famous last words), but I wanted to test eating solid foods on the run (I'm assuming I'll be eating something at the 50K). So I took a page out of SteelCurtain's book and carried a banana with me. Damn, did that thing taste good at mile 9!

This gives me a shot in the arm for the Ice Age 50K. I sure as hell need it.

Funny, I just came back from lunch (Chipotle....yummmmm), and I was just about to hop on here and ask how you were doing!

So I don't know how much research you've done, but the 50K consists of a tough 13-mile out-and-back (which contains the highest point on the course), and then two 9-mile loops on a hilly but runnable cross-country ski course.

Looking forward to our little adventure!

 

[ChiefD]

Finished the C25K program this am....downloaded the 5k to 10k app to start next week. The rest of this week, I'm gonna see how fast I can do the 5k without puking all over the place.

Do you have a race scheduled this week?

 

[Ned]

I tried to do my best tri-man impression and knock out an impromptu 20 miler this weekend. I needed that peace of mind that I could go long on little training since I'll be doing that in a couple weeks with gruecd. Before this weekend I've run 5 runs over 10mi this year; to say I have some doubts is an understatement. I'm putting a lot of faith in my endurance base...

Saturday was a tough day with little sleep the night before and a busy morning chasing turkeys all over northern NJ with my brother. I came straight home after the hunt, threw on the sneaks, and hit the road. I was really sluggish to start, but I settled in around mile 8; I survived the 20 @ 8:30/155. The HR is sky high for me (it crept up bad at the end), but I expected that much. It'd probably be lower if I were fully rested.

I have a pretty forgiving stomach, so I am not too worried about race day nutrition (famous last words), but I wanted to test eating solid foods on the run (I'm assuming I'll be eating something at the 50K). So I took a page out of SteelCurtain's book and carried a banana with me. Damn, did that thing taste good at mile 9!

This gives me a shot in the arm for the Ice Age 50K. I sure as hell need it.

Funny, I just came back from lunch (Chipotle....yummmmm), and I was just about to hop on here and ask how you were doing!

So I don't know how much research you've done, but the 50K consists of a tough 13-mile out-and-back (which contains the highest point on the course), and then two 9-mile loops on a hilly but runnable cross-country ski course.

Looking forward to our little adventure!

Yup! I saw that. I've been fantasizing on my runs about getting to that last loop and saying #### it, I got this. Can't wait to strategize on Friday night.

I'll be breaking in the new Cascadia's this week on our local trails here. Getting excited!

 

[The Commish]

Finished the C25K program this am....downloaded the 5k to 10k app to start next week. The rest of this week, I'm gonna see how fast I can do the 5k without puking all over the place.

Do you have a race scheduled this week?

No....I really need to work on running outside though. I'm about to give up on this store by me. It doesn't seem to ever be open. I was going to look into some of those hooka (sp?) shoes BnB suggested, but I might just go for it and deal with the pain.

 

[El Floppo]

So, am I doing it wrong? I never eat before I run. #1, I'm too busy in the AM getting the kids ready for school, taking them to school etc. #2, I was always told to not run around right after eating (old wives tale I suppose) but the only thing that's typically in my belly when I run in the AM is part of a 32 ounce bottle of water...usually half.

If you increase your mileage you'll want to start consuming something during, but at your mileage it's fine.I'm not an early morning runner, so I'm real dependent on hitting the right windows as far as food intake is concerned. Every day I have two cups of coffee, a banana, an everything bagel with almond butter, and oatmeal from about 8 am til 11 am. If I run around 1 this is usually sufficient to get me through my run without feeling like I'm dragging due to a full stomach but I also don't run out of energy due to an empty stomach. If I am just an hour late due to work or family stuff then everything is thrown out of whack because by then I don't have enough food in my system to get through the run.

If I'm running more than 5 miles, or I miss my window, then I'll also pack a nutrigrain bar in my pocket in case I need something during.

I'm 10 years out of the loop, so outdated caveat... but back innaday, our rule was any cardio workout less than 90 minutes, your body was fine with the fuel on hand (in belly/reserves). After 90 mins, you needed to start providing fuel.

Once you become fat adapted you don't need any fuel for easy running. I have no issue running 20 milers without any fuel and fasted.

I've become fat. Does that count? eta: and I've adapted to being fat. winning?

"fat adapted"... no idea what that means.

From a nutrition standpoint it is explained pretty well here.

From a training view this has been posted many times in this thread:

Hadd's approach to distance training

I have been pretty good for a while on the slow running part of it, getting better on the diet part. Even when my diet was horrible I didn't need to fuel on longer runs when I followed the HR recommendations in the Hadd article.

finally read the link- thanks.

I was never fat-adaptive- when I was doing my most training (IM) I felt like I had reverted to being a baby- I would get hungry at the drop of a hat and need to eat NOW. same went with other bodily functions (scatalogical and sleep). but I still ate healthily and was able to train far and hard. Couldn't do longer workouts (+3hrs) without fuel, so I had fuel.

Not sure I'm seeing the benefit one way or the other?

 

[beer 30]

I tried to do my best tri-man impression and knock out an impromptu 20 miler this weekend. I needed that peace of mind that I could go long on little training since I'll be doing that in a couple weeks with gruecd. Before this weekend I've run 5 runs over 10mi this year; to say I have some doubts is an understatement. I'm putting a lot of faith in my endurance base...

Saturday was a tough day with little sleep the night before and a busy morning chasing turkeys all over northern NJ with my brother. I came straight home after the hunt, threw on the sneaks, and hit the road. I was really sluggish to start, but I settled in around mile 8; I survived the 20 @ 8:30/155. The HR is sky high for me (it crept up bad at the end), but I expected that much. It'd probably be lower if I were fully rested.

I have a pretty forgiving stomach, so I am not too worried about race day nutrition (famous last words), but I wanted to test eating solid foods on the run (I'm assuming I'll be eating something at the 50K). So I took a page out of SteelCurtain's book and carried a banana with me. Damn, did that thing taste good at mile 9!

This gives me a shot in the arm for the Ice Age 50K. I sure as hell need it.

I'm sure keeping pace with grue won't leave a lot of time for nutrition but one of the highlights of all the ultra's I've ever run has been the aid the stations. They are like that oasis in the desert and while you might think you'd be ravenous you really don't much feel like eating 20 miles into a 30 mile race. I'd suggest if you have multiple aid stations to eat the same thing at all of them but that's me, I know everyone is different. I was always a big fan of keeping it simple, bananas, boiled potatoes dipped in salt and the occasional handful of gummy bears because when you're running a 50k, #### it, you can afford to have some candy along the way.

 

[El Floppo]

this nutrition talk reminded me of the old days (when I did ####).

I was a nutrition geek- loved plotting out how, where, how much I'd consume during races (usually 1/2 IMs)- as a non-fatadaptive plus high mineral content sweating guy. I had my 1/2s nailed down tight (an accelerade coctail, gels, clif-bar, electrolyte pills), which I felt confident applying to a full. In spite of that confidence, I was advised to have multiple nutrition plans in place for race-day. thank goodness- a little more than half-way through the bike I literally couldn't take another sip of the accelerade, which I had counted on for the run as well. Ended up eating a turkey sandwich I had thrown in my gear bag as a lark, but found myself hitting empty part-way through the run. Hit the finish line so maxed out, I almost passed out... ended up in the emergency tent with an IV for about half an hour... with my just proposed-to fiance freaking out outside trying to figure out what happened to me- she thought I had proposed and then just kept running when she said yes.

 

[Ned]

So, am I doing it wrong? I never eat before I run. #1, I'm too busy in the AM getting the kids ready for school, taking them to school etc. #2, I was always told to not run around right after eating (old wives tale I suppose) but the only thing that's typically in my belly when I run in the AM is part of a 32 ounce bottle of water...usually half.

If you increase your mileage you'll want to start consuming something during, but at your mileage it's fine.I'm not an early morning runner, so I'm real dependent on hitting the right windows as far as food intake is concerned. Every day I have two cups of coffee, a banana, an everything bagel with almond butter, and oatmeal from about 8 am til 11 am. If I run around 1 this is usually sufficient to get me through my run without feeling like I'm dragging due to a full stomach but I also don't run out of energy due to an empty stomach. If I am just an hour late due to work or family stuff then everything is thrown out of whack because by then I don't have enough food in my system to get through the run.

If I'm running more than 5 miles, or I miss my window, then I'll also pack a nutrigrain bar in my pocket in case I need something during.

I'm 10 years out of the loop, so outdated caveat... but back innaday, our rule was any cardio workout less than 90 minutes, your body was fine with the fuel on hand (in belly/reserves). After 90 mins, you needed to start providing fuel.

Once you become fat adapted you don't need any fuel for easy running. I have no issue running 20 milers without any fuel and fasted.

I've become fat. Does that count? eta: and I've adapted to being fat. winning?

"fat adapted"... no idea what that means.

From a nutrition standpoint it is explained pretty well here.

From a training view this has been posted many times in this thread:

Hadd's approach to distance training

I have been pretty good for a while on the slow running part of it, getting better on the diet part. Even when my diet was horrible I didn't need to fuel on longer runs when I followed the HR recommendations in the Hadd article.

finally read the link- thanks.

I was never fat-adaptive- when I was doing my most training (IM) I felt like I had reverted to being a baby- I would get hungry at the drop of a hat and need to eat NOW. same went with other bodily functions (scatalogical and sleep). but I still ate healthily and was able to train far and hard. Couldn't do longer workouts (+3hrs) without fuel, so I had fuel.

Not sure I'm seeing the benefit one way or the other?

Being more efficient in burning fat and saving that precious glycogen for when it counts is a pretty big benefit.

 

[Ned]

I tried to do my best tri-man impression and knock out an impromptu 20 miler this weekend. I needed that peace of mind that I could go long on little training since I'll be doing that in a couple weeks with gruecd. Before this weekend I've run 5 runs over 10mi this year; to say I have some doubts is an understatement. I'm putting a lot of faith in my endurance base...

Saturday was a tough day with little sleep the night before and a busy morning chasing turkeys all over northern NJ with my brother. I came straight home after the hunt, threw on the sneaks, and hit the road. I was really sluggish to start, but I settled in around mile 8; I survived the 20 @ 8:30/155. The HR is sky high for me (it crept up bad at the end), but I expected that much. It'd probably be lower if I were fully rested.

I have a pretty forgiving stomach, so I am not too worried about race day nutrition (famous last words), but I wanted to test eating solid foods on the run (I'm assuming I'll be eating something at the 50K). So I took a page out of SteelCurtain's book and carried a banana with me. Damn, did that thing taste good at mile 9!

This gives me a shot in the arm for the Ice Age 50K. I sure as hell need it.

I'm sure keeping pace with grue won't leave a lot of time for nutrition but one of the highlights of all the ultra's I've ever run has been the aid the stations. They are like that oasis in the desert and while you might think you'd be ravenous you really don't much feel like eating 20 miles into a 30 mile race. I'd suggest if you have multiple aid stations to eat the same thing at all of them but that's me, I know everyone is different. I was always a big fan of keeping it simple, bananas, boiled potatoes dipped in salt and the occasional handful of gummy bears because when you're running a 50k, #### it, you can afford to have some candy along the way.

I plan on him giving me piggyback rides while I pig out.

 

[pbm107]

Funny, I just came back from lunch (Chipotle....yummmmm), and I was just about to hop on here and ask how you were doing!

So I don't know how much research you've done, but the 50K consists of a tough 13-mile out-and-back (which contains the highest point on the course), and then two 9-mile loops on a hilly but runnable cross-country ski course.

Looking forward to our little adventure!

I have no idea how you will be able to run a 50K on 5/9. My easy 6 today at lunch wasn't easy, my quads are still shot. Dreading the half marathon I am running on 5/17.

 

[El Floppo]

So, am I doing it wrong? I never eat before I run. #1, I'm too busy in the AM getting the kids ready for school, taking them to school etc. #2, I was always told to not run around right after eating (old wives tale I suppose) but the only thing that's typically in my belly when I run in the AM is part of a 32 ounce bottle of water...usually half.

If you increase your mileage you'll want to start consuming something during, but at your mileage it's fine.I'm not an early morning runner, so I'm real dependent on hitting the right windows as far as food intake is concerned. Every day I have two cups of coffee, a banana, an everything bagel with almond butter, and oatmeal from about 8 am til 11 am. If I run around 1 this is usually sufficient to get me through my run without feeling like I'm dragging due to a full stomach but I also don't run out of energy due to an empty stomach. If I am just an hour late due to work or family stuff then everything is thrown out of whack because by then I don't have enough food in my system to get through the run.

If I'm running more than 5 miles, or I miss my window, then I'll also pack a nutrigrain bar in my pocket in case I need something during.

I'm 10 years out of the loop, so outdated caveat... but back innaday, our rule was any cardio workout less than 90 minutes, your body was fine with the fuel on hand (in belly/reserves). After 90 mins, you needed to start providing fuel.

Once you become fat adapted you don't need any fuel for easy running. I have no issue running 20 milers without any fuel and fasted.

I've become fat. Does that count? eta: and I've adapted to being fat. winning?

"fat adapted"... no idea what that means.

From a nutrition standpoint it is explained pretty well here.

From a training view this has been posted many times in this thread:

Hadd's approach to distance training

I have been pretty good for a while on the slow running part of it, getting better on the diet part. Even when my diet was horrible I didn't need to fuel on longer runs when I followed the HR recommendations in the Hadd article.

finally read the link- thanks.

I was never fat-adaptive- when I was doing my most training (IM) I felt like I had reverted to being a baby- I would get hungry at the drop of a hat and need to eat NOW. same went with other bodily functions (scatalogical and sleep). but I still ate healthily and was able to train far and hard. Couldn't do longer workouts (+3hrs) without fuel, so I had fuel.

Not sure I'm seeing the benefit one way or the other?

Being more efficient in burning fat and saving that precious glycogen for when it counts is a pretty big benefit.

I'm stupid.

 

[tri-man 47]

Funny, I just came back from lunch (Chipotle....yummmmm), and I was just about to hop on here and ask how you were doing!

So I don't know how much research you've done, but the 50K consists of a tough 13-mile out-and-back (which contains the highest point on the course), and then two 9-mile loops on a hilly but runnable cross-country ski course.

Looking forward to our little adventure!

I have no idea how you will be able to run a 50K on 5/9. My easy 6 today at lunch wasn't easy, my quads are still shot. Dreading the half marathon I am running on 5/17.

Aw, man up. I did 6 on Saturday and the quads weren't happy ..5 today felt OK (with a couple 400s at a push pace). I've got a trail HM on the 17th, so we both need to get healed up!

 

[gruecd]

Funny, I just came back from lunch (Chipotle....yummmmm), and I was just about to hop on here and ask how you were doing!

So I don't know how much research you've done, but the 50K consists of a tough 13-mile out-and-back (which contains the highest point on the course), and then two 9-mile loops on a hilly but runnable cross-country ski course.

Looking forward to our little adventure!

I have no idea how you will be able to run a 50K on 5/9. My easy 6 today at lunch wasn't easy, my quads are still shot. Dreading the half marathon I am running on 5/17.

Went 4-7-10 on Thursday-Friday-Saturday and felt decent. But time will tell. I ran Boston quite a bit easier than you, too, don't forget.

 

[FUBAR]

Finished the C25K program this am....downloaded the 5k to 10k app to start next week. The rest of this week, I'm gonna see how fast I can do the 5k without puking all over the place.

next step the C to 25k program!

 

[El Floppo]

Finished the C25K program this am....downloaded the 5k to 10k app to start next week. The rest of this week, I'm gonna see how fast I can do the 5k without puking all over the place.

next step the C to 25k program!

that's exactly how I read that

 

[The Commish]

 

[gruecd]

7 miles "comfortably hard" tonight at 7:24 average/mile. Last mile was 6:37. Speed is coming back.

 

[ChiefD]

Got a pacing question for you guys and how you manage it during a race. During the last half, I basically kept my eye on my HR just to try and keep it where I thought I needed to be for the race. As Hang10 mentioned, I probably left some time out there, and now thinking back he's right. I should have pushed in a couple of spots to make sure my pacing stayed on course.

So I have a chance to rectify this and try something different next Saturday, so my thought is to just show my pace on my watch and try and plan my race around that. So if I see myself starting to slow, I can try and push in some spots so I'm not trying to play catch-up later. One thing that's been consistent is I usually run a really strong first 8-9 miles where I'm on track but start to fade for a mile or two, but it seems like I can pull it back and get a nice final push the last couple of miles.

When you guys are racing, are you keeping an eye on your pace, your HR, both?

 

[FUBAR]

Got a pacing question for you guys and how you manage it during a race. During the last half, I basically kept my eye on my HR just to try and keep it where I thought I needed to be for the race. As Hang10 mentioned, I probably left some time out there, and now thinking back he's right. I should have pushed in a couple of spots to make sure my pacing stayed on course.

So I have a chance to rectify this and try something different next Saturday, so my thought is to just show my pace on my watch and try and plan my race around that. So if I see myself starting to slow, I can try and push in some spots so I'm not trying to play catch-up later. One thing that's been consistent is I usually run a really strong first 8-9 miles where I'm on track but start to fade for a mile or two, but it seems like I can pull it back and get a nice final push the last couple of miles.

When you guys are racing, are you keeping an eye on your pace, your HR, both?

Honestly, I don't focus on either one. I'll check on HR but go mostly by feel. But then I haven't ran a perfect race yet, so I'm also learning.

 

[BassNBrew]

Got a pacing question for you guys and how you manage it during a race. During the last half, I basically kept my eye on my HR just to try and keep it where I thought I needed to be for the race. As Hang10 mentioned, I probably left some time out there, and now thinking back he's right. I should have pushed in a couple of spots to make sure my pacing stayed on course.

So I have a chance to rectify this and try something different next Saturday, so my thought is to just show my pace on my watch and try and plan my race around that. So if I see myself starting to slow, I can try and push in some spots so I'm not trying to play catch-up later. One thing that's been consistent is I usually run a really strong first 8-9 miles where I'm on track but start to fade for a mile or two, but it seems like I can pull it back and get a nice final push the last couple of miles.

When you guys are racing, are you keeping an eye on your pace, your HR, both?

HR because I know if I spend too much time over the redline I will crash hard.

 

[Hang 10]

Got a pacing question for you guys and how you manage it during a race. During the last half, I basically kept my eye on my HR just to try and keep it where I thought I needed to be for the race. As Hang10 mentioned, I probably left some time out there, and now thinking back he's right. I should have pushed in a couple of spots to make sure my pacing stayed on course.

So I have a chance to rectify this and try something different next Saturday, so my thought is to just show my pace on my watch and try and plan my race around that. So if I see myself starting to slow, I can try and push in some spots so I'm not trying to play catch-up later. One thing that's been consistent is I usually run a really strong first 8-9 miles where I'm on track but start to fade for a mile or two, but it seems like I can pull it back and get a nice final push the last couple of miles.

When you guys are racing, are you keeping an eye on your pace, your HR, both?

Chiefs, when I race, I run on effort. Of course, that's not to say that I don't check my splits mile to mile but I know myself well enough to know how fast I'm running without constantly checking.

You know your body. Run a sustainable hard effort. If you do this, you'll probably be hurting pretty good after 10 miles or so. Keep pushing and try to hang on. It won't be easy but you'll PR. I know you will.

 

[Ned]

Got a pacing question for you guys and how you manage it during a race. During the last half, I basically kept my eye on my HR just to try and keep it where I thought I needed to be for the race. As Hang10 mentioned, I probably left some time out there, and now thinking back he's right. I should have pushed in a couple of spots to make sure my pacing stayed on course.

So I have a chance to rectify this and try something different next Saturday, so my thought is to just show my pace on my watch and try and plan my race around that. So if I see myself starting to slow, I can try and push in some spots so I'm not trying to play catch-up later. One thing that's been consistent is I usually run a really strong first 8-9 miles where I'm on track but start to fade for a mile or two, but it seems like I can pull it back and get a nice final push the last couple of miles.

When you guys are racing, are you keeping an eye on your pace, your HR, both?

Racing by HR only is an iffy proposition for anything shorter than a marathon, IMO.

In reality, I use both HR and pace for a HM, but once I get past the first 40ish mins of the race, I totally disregard HR. I use the paces that I've run during successful tempo runs as well as LT (178 for me). If I'm running the paces I determined during tempos and my HR is above LT in the first half hour or so of the race, I know I'm in for trouble. If I get past the first 30-40mins of the race and I'm below LT, I know it's on. After that, I disregard HR and go by the current pace and feel. It becomes a matter of how much discomfort can you tolerate.

What are you going to base your pace on? I agree with Hang10 - you have to be willing to blow up to find your real race pace. Running scared won't get you there.

 

[Juxtatarot]

Got a pacing question for you guys and how you manage it during a race. During the last half, I basically kept my eye on my HR just to try and keep it where I thought I needed to be for the race. As Hang10 mentioned, I probably left some time out there, and now thinking back he's right. I should have pushed in a couple of spots to make sure my pacing stayed on course.

So I have a chance to rectify this and try something different next Saturday, so my thought is to just show my pace on my watch and try and plan my race around that. So if I see myself starting to slow, I can try and push in some spots so I'm not trying to play catch-up later. One thing that's been consistent is I usually run a really strong first 8-9 miles where I'm on track but start to fade for a mile or two, but it seems like I can pull it back and get a nice final push the last couple of miles.

When you guys are racing, are you keeping an eye on your pace, your HR, both?

As you know, I focus primarily on goal pace (specifically check lap pace with 1 mile auto lap for a half marathon) and try to hang on. For my last PR marathon, I felt pretty horrible starting about mile 3 or 4 through the finish.

 

[Hang 10]

Got a pacing question for you guys and how you manage it during a race. During the last half, I basically kept my eye on my HR just to try and keep it where I thought I needed to be for the race. As Hang10 mentioned, I probably left some time out there, and now thinking back he's right. I should have pushed in a couple of spots to make sure my pacing stayed on course.

So I have a chance to rectify this and try something different next Saturday, so my thought is to just show my pace on my watch and try and plan my race around that. So if I see myself starting to slow, I can try and push in some spots so I'm not trying to play catch-up later. One thing that's been consistent is I usually run a really strong first 8-9 miles where I'm on track but start to fade for a mile or two, but it seems like I can pull it back and get a nice final push the last couple of miles.

When you guys are racing, are you keeping an eye on your pace, your HR, both?

Racing by HR only is an iffy proposition for anything shorter than a marathon, IMO.

In reality, I use both HR and pace for a HM, but once I get past the first 40ish mins of the race, I totally disregard HR. I use the paces that I've run during successful tempo runs as well as LT (178 for me). If I'm running the paces I determined during tempos and my HR is above LT in the first half hour or so of the race, I know I'm in for trouble. If I get past the first 30-40mins of the race and I'm below LT, I know it's on. After that, I disregard HR and go by the current pace and feel. It becomes a matter of how much discomfort can you tolerate.

What are you going to base your pace on? I agree with Hang10 - you have to be willing to blow up to find your real race pace. Running scared won't get you there.

Experimenting with race pace runs around 3-6 to miles using a heart rate monitor helped me dial in on pace for new half marathon PR last year. I would recommend finding out whats realistic before race day. Once you figure what possible, you just gotta go make it happen.

 

[BassNBrew]

Got a pacing question for you guys and how you manage it during a race. During the last half, I basically kept my eye on my HR just to try and keep it where I thought I needed to be for the race. As Hang10 mentioned, I probably left some time out there, and now thinking back he's right. I should have pushed in a couple of spots to make sure my pacing stayed on course.

So I have a chance to rectify this and try something different next Saturday, so my thought is to just show my pace on my watch and try and plan my race around that. So if I see myself starting to slow, I can try and push in some spots so I'm not trying to play catch-up later. One thing that's been consistent is I usually run a really strong first 8-9 miles where I'm on track but start to fade for a mile or two, but it seems like I can pull it back and get a nice final push the last couple of miles.

When you guys are racing, are you keeping an eye on your pace, your HR, both?

Racing by HR only is an iffy proposition for anything shorter than a marathon, IMO.

In reality, I use both HR and pace for a HM, but once I get past the first 40ish mins of the race, I totally disregard HR. I use the paces that I've run during successful tempo runs as well as LT (178 for me). If I'm running the paces I determined during tempos and my HR is above LT in the first half hour or so of the race, I know I'm in for trouble. If I get past the first 30-40mins of the race and I'm below LT, I know it's on. After that, I disregard HR and go by the current pace and feel. It becomes a matter of how much discomfort can you tolerate.

What are you going to base your pace on? I agree with Hang10 - you have to be willing to blow up to find your real race pace. Running scared won't get you there.

I'm going to disagree with your statement. Of course I would find my real race HR in training, not during the race.