Ran a 10k - Official Thread (6 Viewers)

[MAC_32]

https://forums.footballguys.com/forum/index.php?/topic/302486-ran-a-10k-in-june/page-1008

EDIT: date is actually 7/6/14, can't edit

Really didn't know what to expect with this race. All of the race reports online just hammered home how difficult this course is, how so many sign up for the ten mile and get to the halfway point and bag it at five. I've ran just about everywhere in the Cuyahoga valley national park, but not this specific area. This being my longest race in years, these reports, and doing this race on trails I opted to take it easy early on and see how I felt.

Like most trail races the bottle neck hit fast and furious. The best ones bolted out for positioning while I settled in around the group that is probably starting off faster than they should. With only 300 runners and more than half in the five mile it was going to thin out at some point so I opted for patience, just hoped no one would bite it right in front of me.

I had found a garmin of the race online and knew the biggest elevation drop hit mile two, so that was when I planned to start attacking some. First mile is not flat anywhere and I have never seen so many exposed roots and rocks anywhere in these valleys, but the terrain just kinda rolled. Seriously, kinda curious just how many roots we had to navigate. I've been working on trails but none quite like these, there are no mental breaks on this course. It was nice to start out though, no steep inclines or declines yet as I was just feeling it out, especially since I only saw two falls and neither were in my path. We hit a downhill stair case that started the descent so this kinda broke people up and I started picking people off. Very strong mile, but I did lose focus for a couple of seconds and almost made a major mistake. I was booking it down the hill and almost ran into a catastrophe at a hidden stair case. The first three of four steps while I tried to slow down were kinda scary, but once I regained control, all good. By the time the descent was over I looked around and felt in better company, just looked like runners that knew what they were doing. Once the climbs began I chose to walk up all of the steep ones. My strength is the down hill, so I thought energy conservation up was the way to go. I basically got passed by two or three people on each climb then passed four or five on the way back down. Strategy was working.

We all emerged from the woods about mile 3.5 with most of the next mile and a half in much more comfortable conditions. More exposed to the sun and steadily uphill, but the mental rest was needed. Only a couple of stair cases and rooted hills to navigate. I really took it easy here, losing touch with several and getting passed by a couple but I didn't want to push it until getting back into the woods. Came across half way in 45:12. As the five milers stopped it became very lonely out there. I knew there was a ten miler about thirty to forty seconds in front of me, so I made catching her (the eventual female winner) my target. Didn't make much ground on the flatter portion of the woods, but she got in my sight line by the time the descent in mile seven ended. Got side by side with her just as we started the mile eight climb and we played volleyball. Me passing her after the downs and her passing by me as I walked up the inclines. We both benefited from it as we started picking off people that were minutes in front of us at the halfway point. Picked off two before getting out of the woods and got two more in our sights as we came out. Being more comfortable with the last two miles this time around and still having juice in my legs this is when I made my move. Picked off both in my sight lines before mile nine and got another one in view too. Got him just before the uphill finish and then another one crept into view. Probably one hundred meters back and less than a half mile to go I didn't think I could do it but I had something left so I went for it. Little by little I gained ground but just ran out of time. Another couple hundred meters and I had him but he got me by four seconds and the rest of the pack was twelve seconds to two minutes behind. Final time of 1:28:16 good for my first negative split in a race, ever, in life. Almost thiry seconds per mile faster on lap two. 23 rd overall, 3rd in age group, and I didn't get chicked.

Can't wait to do it again but HOLY LORD I am sore right now. :beer:

I'm gonna #### you up.

 

[tri-man 47]

I am a big believer in leg strengthening exercises. I do them 2-3 times a week and they keep my arthritic hip from flaring up. Squats, lunges, step-ups, etc. You need all the leg muscles to be strong. A lot of people focus only on the core (specifically the abs) and forget about glutes and adductors, etc. They are critical.

 

[MAC_32]

It isn't really for those recovering from injuries, but for those looking for a change of pace leg strengthening - sprint, especially up hills.

Also, squats bore me and I am not a huge fan of the Smith machine, so I do kettlebell swings. Not the same effect as squats, but it's the same lower body movement only with more total body functionality.

Similar with lunges. If I'm not dragging by that point of the workout rather than just standard weighted lunges I'll opt to go weightless and do jumping lunges instead. You'll use stabilizer muscles you didn't know existed.

 

[FUBAR]

It isn't really for those recovering from injuries, but for those looking for a change of pace leg strengthening - sprint, especially up hills.

Also, squats bore me and I am not a huge fan of the Smith machine, so I do kettlebell swings. Not the same effect as squats, but it's the same lower body movement only with more total body functionality.

Similar with lunges. If I'm not dragging by that point of the workout rather than just standard weighted lunges I'll opt to go weightless and do jumping lunges instead. You'll use stabilizer muscles you didn't know existed.

I like kettle bell swings too but mine are not the same range of motion as squats.

I may have to do one of my favorite kick-my-### workouts tomorrow - 1/4 mile @ 5k, 25 air squats, 1/4 mile recovery, 25 pushups, repeat 8x.

Then I drive to Alabama after the house walk through.

 

[Gator Shawn]

http://www.cyclingweekly.co.uk/news/latest-news/strava-and-garmin-launch-strava-live-segments-179530

 

[FUBAR]

Opted for a last ride in NC.

25 miles, 140 bpm, 21mph

felt great throughout.

 

[AAABatteries]

Developed swimmers ear end of last week so haven't been able to swim for almost a week now. Been running, lifting and doing elliptical instead. Any of you swimmers use ear plugs and have a recommendation? The doc recommended to just use rubbing alcohol after each swim so I'm going to try that first starting this weekend.

 

[Sand]

http://www.cyclingweekly.co.uk/news/latest-news/strava-and-garmin-launch-strava-live-segments-179530

Damn - I have an 800. I will definitely upgrade for this.

Never, ever did I think this would happen. This is the equivalent of Hillary agreeing to be Jeb's VP.

 

[Sand]

Ok, gents.

I am out tomorrow morning to Scotland. My 350 mile bike trek starts on the 11th and ends when my legs fall off. Not sure how much I'll be able to check in, so here is the rundown:

350 miles in 7 days of riding (way more than I've done in a week previous).

~30,000 feet of climbing

19 categorized climbs including 6 Cat 4, 9 Cat 3, 3 Cat 2, and one brute of a Cat 1. Climb elevations.

The Cat 1 climb (Bealach Na Ba) will be the biggest climb I've ever attempted.

When (if) I do get to the top, though, this is what will greet me. Up Pic 1. At the Top Pic 2

Y'all behave while I'm out. If I do get a chance to post I'll be sure to post pics of such awesomeness that it'll take Sean the whole winter to catch up.

 

[Gator Shawn]

It isn't really for those recovering from injuries, but for those looking for a change of pace leg strengthening - sprint, especially up hills.

Also, squats bore me and I am not a huge fan of the Smith machine, so I do kettlebell swings. Not the same effect as squats, but it's the same lower body movement only with more total body functionality.

Similar with lunges. If I'm not dragging by that point of the workout rather than just standard weighted lunges I'll opt to go weightless and do jumping lunges instead. You'll use stabilizer muscles you didn't know existed.

I love whole body workouts like that. Turkish Getups, for example. Even burpies. Doing hit with burpies is a great way to get exhausted in 5 minutes.

 

[Gator Shawn]

Ok, gents.

I am out tomorrow morning to Scotland. My 350 mile bike trek starts on the 11th and ends when my legs fall off. Not sure how much I'll be able to check in, so here is the rundown:

350 miles in 7 days of riding (way more than I've done in a week previous).

~30,000 feet of climbing

19 categorized climbs including 6 Cat 4, 9 Cat 3, 3 Cat 2, and one brute of a Cat 1. Climb elevations.

The Cat 1 climb (Bealach Na Ba) will be the biggest climb I've ever attempted.

When (if) I do get to the top, though, this is what will greet me. Up Pic 1. At the Top Pic 2

Y'all behave while I'm out. If I do get a chance to post I'll be sure to post pics of such awesomeness that it'll take Sean the whole winter to catch up.

That sounds amazing. You'll have a great view at least while you're dying.

Road to Applecross (Bealach Na Ba). This road rises to a height of 2,053 feet with gradients of 1 in 5 and hairpin bends. Not advised for learner drivers, very large vehicles or caravans after first mile.'

Funnily enough, the road actually starts climbing quite gently, lulling you into thinking, 'This is easy'. Then it gets steeper. Then it gets relentless. Then the road surface deteriorates so you begin to wonder if it was last tarred by John McAdam (1756 - 1836). When you think you must be near the top, you round another hairpin. Then it really climbs. That's when even very fit folk might decide to get off and walk.

Eventually, you do reach the top, and you are rewarded with a rare sense of achievement and, if you are lucky, the most stunning views of the isles of Raasay & Skye. However, I've known the top of the climb to be above cloud level in midsummer so do bring appropriate clothing. Even if you are blessed with fine weather, you can expect to chill on the 5-mile downhill to sea level, so remember to zip up the windproof top, pull longs over the shorts, and swap the track mitts for full finger gloves for the descent.

 

[FUBAR]

Ok, gents.

I am out tomorrow morning to Scotland. My 350 mile bike trek starts on the 11th and ends when my legs fall off. Not sure how much I'll be able to check in, so here is the rundown:

350 miles in 7 days of riding (way more than I've done in a week previous).

~30,000 feet of climbing

19 categorized climbs including 6 Cat 4, 9 Cat 3, 3 Cat 2, and one brute of a Cat 1. Climb elevations.

The Cat 1 climb (Bealach Na Ba) will be the biggest climb I've ever attempted.

When (if) I do get to the top, though, this is what will greet me. Up Pic 1. At the Top Pic 2

Y'all behave while I'm out. If I do get a chance to post I'll be sure to post pics of such awesomeness that it'll take Sean the whole winter to catch up.

That sounds amazing. You'll have a great view at least while you're dying.



Road to Applecross (Bealach Na Ba). This road rises to a height of 2,053 feet with gradients of 1 in 5 and hairpin bends. Not advised for learner drivers, very large vehicles or caravans after first mile.'

Funnily enough, the road actually starts climbing quite gently, lulling you into thinking, 'This is easy'. Then it gets steeper. Then it gets relentless. Then the road surface deteriorates so you begin to wonder if it was last tarred by John McAdam (1756 - 1836). When you think you must be near the top, you round another hairpin. Then it really climbs. That's when even very fit folk might decide to get off and walk.

Eventually, you do reach the top, and you are rewarded with a rare sense of achievement and, if you are lucky, the most stunning views of the isles of Raasay & Skye. However, I've known the top of the climb to be above cloud level in midsummer so do bring appropriate clothing. Even if you are blessed with fine weather, you can expect to chill on the 5-mile downhill to sea level, so remember to zip up the windproof top, pull longs over the shorts, and swap the track mitts for full finger gloves for the descent.

That's awesome

Where exactly is that?

 

[Ned]

Ok, gents.

I am out tomorrow morning to Scotland. My 350 mile bike trek starts on the 11th and ends when my legs fall off. Not sure how much I'll be able to check in, so here is the rundown:

350 miles in 7 days of riding (way more than I've done in a week previous).

~30,000 feet of climbing

19 categorized climbs including 6 Cat 4, 9 Cat 3, 3 Cat 2, and one brute of a Cat 1. Climb elevations.

The Cat 1 climb (Bealach Na Ba) will be the biggest climb I've ever attempted.

When (if) I do get to the top, though, this is what will greet me. Up Pic 1. At the Top Pic 2

Y'all behave while I'm out. If I do get a chance to post I'll be sure to post pics of such awesomeness that it'll take Sean the whole winter to catch up.

That sounds amazing. You'll have a great view at least while you're dying.

Road to Applecross (Bealach Na Ba). This road rises to a height of 2,053 feet with gradients of 1 in 5 and hairpin bends. Not advised for learner drivers, very large vehicles or caravans after first mile.'

Funnily enough, the road actually starts climbing quite gently, lulling you into thinking, 'This is easy'. Then it gets steeper. Then it gets relentless. Then the road surface deteriorates so you begin to wonder if it was last tarred by John McAdam (1756 - 1836). When you think you must be near the top, you round another hairpin. Then it really climbs. That's when even very fit folk might decide to get off and walk.

Eventually, you do reach the top, and you are rewarded with a rare sense of achievement and, if you are lucky, the most stunning views of the isles of Raasay & Skye. However, I've known the top of the climb to be above cloud level in midsummer so do bring appropriate clothing. Even if you are blessed with fine weather, you can expect to chill on the 5-mile downhill to sea level, so remember to zip up the windproof top, pull longs over the shorts, and swap the track mitts for full finger gloves for the descent.

That's awesome

Where exactly is that?

I'm going to go out on a limb and guess it's somewhere in Scotland.

Have fun, Sand!! Those pics look incredible.

 

[2Young2BBald]

Developed swimmers ear end of last week so haven't been able to swim for almost a week now. Been running, lifting and doing elliptical instead. Any of you swimmers use ear plugs and have a recommendation? The doc recommended to just use rubbing alcohol after each swim so I'm going to try that first starting this weekend.

Swimming longer distances, especially in open water used to make me sea sick when I would come out. It was recommended I use ear plugs to correct this. I used the cheap Speedo plungers for a few years. They'd hurt my ears after a while and would leak now and then, but for the most part did the trick. Then my Wife hired in under a Dr of Audiology. She set me up with custom ear molds that they used to mold swim and sleep plugs. The swim plugs are money. Among other things, I've been kicked in the head and swam a 5K with zero leaks and with incredible comfort. I highly recommend these to anyone who has water in the ear or nausea issues. They can also make ear molds to fit iPhone and other ear buds so they don't slip out. I don't run with music, but my wife does and loves the custom buds.

 

[MAC_32]

It isn't really for those recovering from injuries, but for those looking for a change of pace leg strengthening - sprint, especially up hills.

Also, squats bore me and I am not a huge fan of the Smith machine, so I do kettlebell swings. Not the same effect as squats, but it's the same lower body movement only with more total body functionality.

Similar with lunges. If I'm not dragging by that point of the workout rather than just standard weighted lunges I'll opt to go weightless and do jumping lunges instead. You'll use stabilizer muscles you didn't know existed.

I love whole body workouts like that. Turkish Getups, for example. Even burpies. Doing hit with burpies is a great way to get exhausted in 5 minutes.

Turkish getup's...forgot about those, should get them back in the rotation.

 

[Sand]

Ok, gents.

I am out tomorrow morning to Scotland. My 350 mile bike trek starts on the 11th and ends when my legs fall off. Not sure how much I'll be able to check in, so here is the rundown:

350 miles in 7 days of riding (way more than I've done in a week previous).

~30,000 feet of climbing

19 categorized climbs including 6 Cat 4, 9 Cat 3, 3 Cat 2, and one brute of a Cat 1. Climb elevations.

The Cat 1 climb (Bealach Na Ba) will be the biggest climb I've ever attempted.

When (if) I do get to the top, though, this is what will greet me. Up Pic 1. At the Top Pic 2

Y'all behave while I'm out. If I do get a chance to post I'll be sure to post pics of such awesomeness that it'll take Sean the whole winter to catch up.

That sounds amazing. You'll have a great view at least while you're dying.

Road to Applecross (Bealach Na Ba). This road rises to a height of 2,053 feet with gradients of 1 in 5 and hairpin bends. Not advised for learner drivers, very large vehicles or caravans after first mile.'

Funnily enough, the road actually starts climbing quite gently, lulling you into thinking, 'This is easy'. Then it gets steeper. Then it gets relentless. Then the road surface deteriorates so you begin to wonder if it was last tarred by John McAdam (1756 - 1836). When you think you must be near the top, you round another hairpin. Then it really climbs. That's when even very fit folk might decide to get off and walk.

Eventually, you do reach the top, and you are rewarded with a rare sense of achievement and, if you are lucky, the most stunning views of the isles of Raasay & Skye. However, I've known the top of the climb to be above cloud level in midsummer so do bring appropriate clothing. Even if you are blessed with fine weather, you can expect to chill on the 5-mile downhill to sea level, so remember to zip up the windproof top, pull longs over the shorts, and swap the track mitts for full finger gloves for the descent.

That's awesome

Where exactly is that?

Search for Applecross on Google Maps. Then look up.

 

[Ned]

2016 Boston registration dates are out. No surprises on the dates, but damn it this makes me want it even more.

• Monday, September 14: Qualifiers who have met the qualifying standard by 20 minutes or faster.
• Wednesday, September 16: Qualifiers who have met the qualifying standard by 10 minutes or faster, if space remains.
• Friday, September 18: Qualifiers who have met the qualifying standard by 5 minutes or faster, if space remains.
• Saturday, September 19: Registration closes at 10:00 p.m. Eastern.
• Monday, September 21: All qualifiers who have met the qualifying standard—if space remains—may submit an entry.
• Wednesday, September 23: Registration closes at 5:00 p.m. Eastern.

 

[SFBayDuck]

Ok, gents.

I am out tomorrow morning to Scotland. My 350 mile bike trek starts on the 11th and ends when my legs fall off. Not sure how much I'll be able to check in, so here is the rundown:

Y'all behave while I'm out. If I do get a chance to post I'll be sure to post pics of such awesomeness that it'll take Sean the whole winter to catch up.

Looking forward to the pics and the challenge of catching up! Have fun!

 

[tri-man 47]

2016 Boston registration dates are out. No surprises on the dates, but damn it this makes me want it even more.

• Wednesday, September 16: Qualifiers who have met the qualifying standard by 10 minutes or faster, if space remains.

Sweet! My early goal is top 15% and/or top 100 in my new, old-man AG.

 

[ChiefD]

Have fun Sand. Can't wait to read the report.

 

[pbm107]

Ran my work 3 miler today, it was cancelled yesterday because of rain. Ran a 17:34 with splits of 5:49, 6:05, and 5:40. This is a 46 sec PR for me on this course so I happy about my fitness level. According to McMillan the equivalent 5K is 18:21 and my 5k PR is 18:19 so not bad considering the suck index was 148.

 

[FUBAR]

Ok, gents.

I am out tomorrow morning to Scotland. My 350 mile bike trek starts on the 11th and ends when my legs fall off. Not sure how much I'll be able to check in, so here is the rundown:

350 miles in 7 days of riding (way more than I've done in a week previous).

~30,000 feet of climbing

19 categorized climbs including 6 Cat 4, 9 Cat 3, 3 Cat 2, and one brute of a Cat 1. Climb elevations.

The Cat 1 climb (Bealach Na Ba) will be the biggest climb I've ever attempted.

When (if) I do get to the top, though, this is what will greet me. Up Pic 1. At the Top Pic 2

Y'all behave while I'm out. If I do get a chance to post I'll be sure to post pics of such awesomeness that it'll take Sean the whole winter to catch up.

That sounds amazing. You'll have a great view at least while you're dying.

Road to Applecross (Bealach Na Ba). This road rises to a height of 2,053 feet with gradients of 1 in 5 and hairpin bends. Not advised for learner drivers, very large vehicles or caravans after first mile.'

Funnily enough, the road actually starts climbing quite gently, lulling you into thinking, 'This is easy'. Then it gets steeper. Then it gets relentless. Then the road surface deteriorates so you begin to wonder if it was last tarred by John McAdam (1756 - 1836). When you think you must be near the top, you round another hairpin. Then it really climbs. That's when even very fit folk might decide to get off and walk.

Eventually, you do reach the top, and you are rewarded with a rare sense of achievement and, if you are lucky, the most stunning views of the isles of Raasay & Skye. However, I've known the top of the climb to be above cloud level in midsummer so do bring appropriate clothing. Even if you are blessed with fine weather, you can expect to chill on the 5-mile downhill to sea level, so remember to zip up the windproof top, pull longs over the shorts, and swap the track mitts for full finger gloves for the descent.

That's awesomeWhere exactly is that?

Search for Applecross on Google Maps. Then look up.

Somehow I missed that you went euro on us.

And I got excited thinking "where in Alabama is this? "

 

[Ned]

Ran my work 3 miler today, it was cancelled yesterday because of rain. Ran a 17:34 with splits of 5:49, 6:05, and 5:40. This is a 46 sec PR for me on this course so I happy about my fitness level. According to McMillan the equivalent 5K is 18:21 and my 5k PR is 18:19 so not bad considering the suck index was 148.

Dude that last mile is KILLER! Did you beat everyone?

 

[AAABatteries]

So, I've got shingles - yippee! Good news is I've had it for almost a month and I didn't think anything of it because I had no symptoms other than a rash on my back that wouldn't go away. No pain at all. Bad news is I'm supposed to continue my pool hiatus until it's completely gone.

 

[Juxtatarot]

Ran my work 3 miler today, it was cancelled yesterday because of rain. Ran a 17:34 with splits of 5:49, 6:05, and 5:40. This is a 46 sec PR for me on this course so I happy about my fitness level. According to McMillan the equivalent 5K is 18:21 and my 5k PR is 18:19 so not bad considering the suck index was 148.

Awesome! Great job! It's amazing how you can focus so much on the long, slow and then turn on the speed like that.

Did you puke?

 

[pbm107]

Ran my work 3 miler today, it was cancelled yesterday because of rain. Ran a 17:34 with splits of 5:49, 6:05, and 5:40. This is a 46 sec PR for me on this course so I happy about my fitness level. According to McMillan the equivalent 5K is 18:21 and my 5k PR is 18:19 so not bad considering the suck index was 148.

Dude that last mile is KILLER! Did you beat everyone?

Thanks, I finished 3rd with 2nd finishing well ahead of me. Last year a young dude out kicked me at the end and I have been wanting to redeem myself. This year I pace myself off of him for the first 1.5 miles then passed him. I ran the last mile worried he was right behind me, but I ended up beating him by quite a bit.

 

[pbm107]

Ran my work 3 miler today, it was cancelled yesterday because of rain. Ran a 17:34 with splits of 5:49, 6:05, and 5:40. This is a 46 sec PR for me on this course so I happy about my fitness level. According to McMillan the equivalent 5K is 18:21 and my 5k PR is 18:19 so not bad considering the suck index was 148.

Awesome! Great job! It's amazing how you can focus so much on the long, slow and then turn on the speed like that.

Did you puke?

Thanks, didn't puke but could have. I held it in, didn't want to do that in front of coworkers.

 

[shady inc]

I'm doing the Des Plaines River Trail Marathon this year. Did the half last year and really enjoyed it. It'll be my 2nd marathon (did Chicago in 2013). Hoping for better weather than last year when it rained!

 

[tri-man 47]

I'm doing the Des Plaines River Trail Marathon this year. Did the half last year and really enjoyed it. It'll be my 2nd marathon (did Chicago in 2013). Hoping for better weather than last year when it rained!

That's the course up and around Libertyville, right? Love that trail. What's the date?

 

[shady inc]

I'm doing the Des Plaines River Trail Marathon this year. Did the half last year and really enjoyed it. It'll be my 2nd marathon (did Chicago in 2013). Hoping for better weather than last year when it rained!

That's the course up and around Libertyville, right? Love that trail. What's the date?

Yup, Libertyville. Saturday, October 17th

 

[Gator Shawn]

Day 2 of my CouchTo5K. No bike ride today, had to make a big dinner.

This weekend I started a carb cycling schedule to lose weight quicker:

Monday - Low carbs, < 50 Day and around 1800-2000 total calories

Tuesday - Low Carbs, < 50 Day and around 1800-2000 total calories

Wednesday - Moderate Carbs ~ 100-120 from good sources, not just sugar, around 2200 total calories

Thursday - Low carbs, < 50 Day and around 1800-2000 total calories

Friday - Low Carbs, < 50 Day and around 1800-2000 total calories

Saturday - Low Carbs (except 30 minutes before and after my big weekend ride)

Sunday - Refeed up to 3000 calories and high carb.

Thoughts? I'm using what carbs I do eat during the low carb days to be supporting my workout of the day.

 

[Nigel]

Wow pbm, that is ridiculous.

 

[Sand]

Somehow I missed that you went euro on us.

And I got excited thinking "where in Alabama is this? "

Nothing like that around here, sadly. Best we have around is this. When you settle in, though, do make it a point to look up Blowing Cave Rd. That's a joyful climb up there.

 

[Gator Shawn]

Ran my work 3 miler today, it was cancelled yesterday because of rain. Ran a 17:34 with splits of 5:49, 6:05, and 5:40. This is a 46 sec PR for me on this course so I happy about my fitness level. According to McMillan the equivalent 5K is 18:21 and my 5k PR is 18:19 so not bad considering the suck index was 148.

Awesome! Great job! It's amazing how you can focus so much on the long, slow and then turn on the speed like that.

Did you puke?

Thanks, didn't puke but could have. I held it in, didn't want to do that in front of coworkers.

My senior drill instructor at Parris Island said if you aren't puking when you finish, you didn't run hard enough.

 

[BassNBrew]

Ok, gents.

I am out tomorrow morning to Scotland. My 350 mile bike trek starts on the 11th and ends when my legs fall off. Not sure how much I'll be able to check in, so here is the rundown:

350 miles in 7 days of riding (way more than I've done in a week previous).

~30,000 feet of climbing

19 categorized climbs including 6 Cat 4, 9 Cat 3, 3 Cat 2, and one brute of a Cat 1. Climb elevations.

The Cat 1 climb (Bealach Na Ba) will be the biggest climb I've ever attempted.

When (if) I do get to the top, though, this is what will greet me. Up Pic 1. At the Top Pic 2

Y'all behave while I'm out. If I do get a chance to post I'll be sure to post pics of such awesomeness that it'll take Sean the whole winter to catch up.

Have fun Sand. You're so strong right now this will be a walk in the park for you. Enjoy!

 

[Ned]

Day 2 of my CouchTo5K. No bike ride today, had to make a big dinner.

This weekend I started a carb cycling schedule to lose weight quicker:

Monday - Low carbs, < 50 Day and around 1800-2000 total calories

Tuesday - Low Carbs, < 50 Day and around 1800-2000 total calories

Wednesday - Moderate Carbs ~ 100-120 from good sources, not just sugar, around 2200 total calories

Thursday - Low carbs, < 50 Day and around 1800-2000 total calories

Friday - Low Carbs, < 50 Day and around 1800-2000 total calories

Saturday - Low Carbs (except 30 minutes before and after my big weekend ride)

Sunday - Refeed up to 3000 calories and high carb.

Thoughts? I'm using what carbs I do eat during the low carb days to be supporting my workout of the day.

No experience with running while in keto (assuming you'll be pretty damn close at times), but I'd be careful with it if you haven't done this before. Any idea what you were eating prior? Since you're going to be running and biking while eating so few carbs, I'd make sure you get some good fats in your diet.

I eat lower carbs than most runners on high mileage (~200-250/day) - it took me a while to get down there (used to be 400+ :X ). I had some pretty crummy days while my body adjusted, but I have no doubt it's made me a better runner.

 

[Hang 10]

Ran my work 3 miler today, it was cancelled yesterday because of rain. Ran a 17:34 with splits of 5:49, 6:05, and 5:40. This is a 46 sec PR for me on this course so I happy about my fitness level. According to McMillan the equivalent 5K is 18:21 and my 5k PR is 18:19 so not bad considering the suck index was 148.

Awesome race, my friend! That's some serious speed!

#teamgarmin

 

[AAABatteries]

My wife has been calling my shingles rash my "back herpes" but I'll be damned if I'm going to let it slow me down!

Ran 4.5 miles last night - 20 minutes on the stair stepper and then bicep and back weights. Down to 194.3 this morning.

 

[Gator Shawn]

Day 2 of my CouchTo5K. No bike ride today, had to make a big dinner.

This weekend I started a carb cycling schedule to lose weight quicker:

Monday - Low carbs, < 50 Day and around 1800-2000 total calories

Tuesday - Low Carbs, < 50 Day and around 1800-2000 total calories

Wednesday - Moderate Carbs ~ 100-120 from good sources, not just sugar, around 2200 total calories

Thursday - Low carbs, < 50 Day and around 1800-2000 total calories

Friday - Low Carbs, < 50 Day and around 1800-2000 total calories

Saturday - Low Carbs (except 30 minutes before and after my big weekend ride)

Sunday - Refeed up to 3000 calories and high carb.

Thoughts? I'm using what carbs I do eat during the low carb days to be supporting my workout of the day.

No experience with running while in keto (assuming you'll be pretty damn close at times), but I'd be careful with it if you haven't done this before. Any idea what you were eating prior? Since you're going to be running and biking while eating so few carbs, I'd make sure you get some good fats in your diet.

I eat lower carbs than most runners on high mileage (~200-250/day) - it took me a while to get down there (used to be 400+ :X ). I had some pretty crummy days while my body adjusted, but I have no doubt it's made me a better runner.

I have been cutting back on carbs for the last 3 months. I've lost about 40 lbs over that period but I hit a plateau so I started looking at Carb cycling (actually I stumbled on it while googling carbs and cycling). The plan above is more just a way to keep track and trick the body with cycling.

I do eat alot of fat. I eat the hell out of sardines, eggs, et al. I get my sugar and carbs from fruit, like a kale banana smoothie. My goal on average for the week is 15% carbs, 65% fat, 20% protein which is about 100g carbs and 133g protein. I think that might be not enough protein but I usually exceed that and undercut the fat.

The only time I have really bonked in the last few months was last Saturday on a 3-hour ride, but I brought along some hammer gel and some sports beans and that got me through it.

So far I'm breaking through the plateau, down 5lbs or so since Sunday. Keep in mind, I was 360 this time last year, down to 308 on Sunday, and under 304 today. I'm a stocky fat guy with probably another 80-90 lbs to lose. I have a high lean body mass though from years of weighlifting, Last time my lean body mass was measured it was in the low 180s. So I'm looking at 15% BF to hit around 210.

 

[ChiefD]

Freaking awesome pbm.

And gator, nice work.

 

[Ned]

Day 2 of my CouchTo5K. No bike ride today, had to make a big dinner.

This weekend I started a carb cycling schedule to lose weight quicker:

Monday - Low carbs, < 50 Day and around 1800-2000 total calories

Tuesday - Low Carbs, < 50 Day and around 1800-2000 total calories

Wednesday - Moderate Carbs ~ 100-120 from good sources, not just sugar, around 2200 total calories

Thursday - Low carbs, < 50 Day and around 1800-2000 total calories

Friday - Low Carbs, < 50 Day and around 1800-2000 total calories

Saturday - Low Carbs (except 30 minutes before and after my big weekend ride)

Sunday - Refeed up to 3000 calories and high carb.

Thoughts? I'm using what carbs I do eat during the low carb days to be supporting my workout of the day.

No experience with running while in keto (assuming you'll be pretty damn close at times), but I'd be careful with it if you haven't done this before. Any idea what you were eating prior? Since you're going to be running and biking while eating so few carbs, I'd make sure you get some good fats in your diet.

I eat lower carbs than most runners on high mileage (~200-250/day) - it took me a while to get down there (used to be 400+ :X ). I had some pretty crummy days while my body adjusted, but I have no doubt it's made me a better runner.

I have been cutting back on carbs for the last 3 months. I've lost about 40 lbs over that period but I hit a plateau so I started looking at Carb cycling (actually I stumbled on it while googling carbs and cycling). The plan above is more just a way to keep track and trick the body with cycling.

I do eat alot of fat. I eat the hell out of sardines, eggs, et al. I get my sugar and carbs from fruit, like a kale banana smoothie. My goal on average for the week is 15% carbs, 65% fat, 20% protein which is about 100g carbs and 133g protein. I think that might be not enough protein but I usually exceed that and undercut the fat.

The only time I have really bonked in the last few months was last Saturday on a 3-hour ride, but I brought along some hammer gel and some sports beans and that got me through it.

So far I'm breaking through the plateau, down 5lbs or so since Sunday. Keep in mind, I was 360 this time last year, down to 308 on Sunday, and under 304 today. I'm a stocky fat guy with probably another 80-90 lbs to lose. I have a high lean body mass though from years of weighlifting, Last time my lean body mass was measured it was in the low 180s. So I'm looking at 15% BF to hit around 210.

Awesome plan/work!!!!

 

[Ned]

My wife has been calling my shingles rash my "back herpes" but I'll be damned if I'm going to let it slow me down!

Ran 4.5 miles last night - 20 minutes on the stair stepper and then bicep and back weights. Down to 194.3 this morning.

I'd threaten to rub it on her lady parts every time she said that.

 

[Brony]

Ran my work 3 miler today, it was cancelled yesterday because of rain. Ran a 17:34 with splits of 5:49, 6:05, and 5:40. This is a 46 sec PR for me on this course so I happy about my fitness level. According to McMillan the equivalent 5K is 18:21 and my 5k PR is 18:19 so not bad considering the suck index was 148.

Holy Schnikes! Awesome run PBM. That's an insane improvement on your PR!

 

[Brony]

Ok, gents.

I am out tomorrow morning to Scotland. My 350 mile bike trek starts on the 11th and ends when my legs fall off. Not sure how much I'll be able to check in, so here is the rundown:

350 miles in 7 days of riding (way more than I've done in a week previous).

~30,000 feet of climbing

19 categorized climbs including 6 Cat 4, 9 Cat 3, 3 Cat 2, and one brute of a Cat 1. Climb elevations.

The Cat 1 climb (Bealach Na Ba) will be the biggest climb I've ever attempted.

When (if) I do get to the top, though, this is what will greet me. Up Pic 1. At the Top Pic 2

Y'all behave while I'm out. If I do get a chance to post I'll be sure to post pics of such awesomeness that it'll take Sean the whole winter to catch up.

:jealous:

have a great trip!

 

[AAABatteries]

Wow Shawn - that's awesome. 3 hours on the bike is impressive no matter your weight but at 3+ bills is phenomenal - hope your ### survived all that. Keep up the great work!

I keep meaning to take my bike over to my neighbors to get a tune up - he's an avid cyclist and offered to fix it up for beer - best kind of payment option! We have a couple of nice longer trails so I don't have to ride on the roads - I may do that eventually but I'm not ready for that yet.

 

[tri-man 47]

Gator Shawn - this is what I love about this thread ...situations like yours of following your short-term 5K goal as well as your longer-term health improvement.

 

[Ned]

For you TomTom users...they pushed out a GPS update. My watch is definitely measuring differently than it was before. I ran identical routes on 6/29 and today but they now measure longer. 6.01 vs 6.07. It's no big deal, but caught me by surprise when the first mile buzzed me before I was expecting it. Now Strava is even more off than before.

Hmmmmm, that's 1% diff. That's almost a quarter mile at 20miles.

 

[2Young2BBald]

Hey Beer, I saw your FB post about getting fat I need some motivation to drop some weight quick. After a week in Mexico, knee surgery 2 days after my return and laying on my ### for the last week I am approaching doughy territory. I'm sure the long weekend won't help either. Thoughts on a thread Injured Reserve List Biggest Loser Contest post 4th Holiday? I start PT on Monday and need to get back in a competitive mindset and think this may help.

 

[Ned]

Hey Beer, I saw your FB post about getting fat I need some motivation to drop some weight quick. After a week in Mexico, knee surgery 2 days after my return and laying on my ### for the last week I am approaching doughy territory. I'm sure the long weekend won't help either. Thoughts on a thread Injured Reserve List Biggest Loser Contest post 4th Holiday? I start PT on Monday and need to get back in a competitive mindset and think this may help.

Whoa. WTF happened??

 

[SteveC702]

Ran my work 3 miler today, it was cancelled yesterday because of rain. Ran a 17:34 with splits of 5:49, 6:05, and 5:40. This is a 46 sec PR for me on this course so I happy about my fitness level. According to McMillan the equivalent 5K is 18:21 and my 5k PR is 18:19 so not bad considering the suck index was 148.

Awesome race, my friend! That's some serious speed!

#teamgarmin

What is this team strava vs team garmin crap? I thought people who have a garmin can auto connect it to a strava account?