Ran a 10k - Official Thread (9 Viewers)

[AAABatteries]

I like pie.

 

[Hang 10]

Good luck racing Ned and family.

I am racing a Quarter Marathon on Saturday, strange distance but they had to modify the course on a existing 10K and it became a quarter. I am surprised by how much fitness I have been able to maintain from my Boston training. My pace vs HR has looked good for over a month now and last week's 3 miler was encouraging.

The weather forecast looks as good you could expect for a July race and there are cash prizes so there should be plenty of competition. I don't know what kind of pace I will be able to maintain, but I should be able to crush last year's 10k pace of 6:33.

I don't have any chance of winning cash, but I could win a pie. The top 4 in each age group win a pie.

6:10 a mile

 

[pbm107]

Good luck racing Ned and family.

I am racing a Quarter Marathon on Saturday, strange distance but they had to modify the course on a existing 10K and it became a quarter. I am surprised by how much fitness I have been able to maintain from my Boston training. My pace vs HR has looked good for over a month now and last week's 3 miler was encouraging.

The weather forecast looks as good you could expect for a July race and there are cash prizes so there should be plenty of competition. I don't know what kind of pace I will be able to maintain, but I should be able to crush last year's 10k pace of 6:33.

I don't have any chance of winning cash, but I could win a pie. The top 4 in each age group win a pie.

6:10 a mile

That's my target for the first mile and we'll see what happens after that.

 

[Ned]

Good luck racing Ned and family.

I am racing a Quarter Marathon on Saturday, strange distance but they had to modify the course on a existing 10K and it became a quarter. I am surprised by how much fitness I have been able to maintain from my Boston training. My pace vs HR has looked good for over a month now and last week's 3 miler was encouraging.

The weather forecast looks as good you could expect for a July race and there are cash prizes so there should be plenty of competition. I don't know what kind of pace I will be able to maintain, but I should be able to crush last year's 10k pace of 6:33.

I don't have any chance of winning cash, but I could win a pie. The top 4 in each age group win a pie.

I literally snorted when I read this. So awesome.

 

[Sand]

I like pie.

Pie?

Curious - what's your least favorite workout?

I did 4x10 with 5 minute breaks at somewhere near FTP yesterday - oof. Worst by far, though, is 2x20 at 95% FTP with a 5 minute break. Just a brutal workout.

 

[ChiefD]

Curious - what's your least favorite workout? You know, the one you benefit from but hate doing (hate might be a strong word but you know what I mean)

For me, I hate running 800's and 1600's.

Those are probably the ones I dread the most.

 

[ClownCausedChaos2]

Good luck racing Ned and family.

I am racing a Quarter Marathon on Saturday, strange distance but they had to modify the course on a existing 10K and it became a quarter. I am surprised by how much fitness I have been able to maintain from my Boston training. My pace vs HR has looked good for over a month now and last week's 3 miler was encouraging.

The weather forecast looks as good you could expect for a July race and there are cash prizes so there should be plenty of competition. I don't know what kind of pace I will be able to maintain, but I should be able to crush last year's 10k pace of 6:33.

I don't have any chance of winning cash, but I could win a pie. The top 4 in each age group win a pie.

Get that pie!

 

[ChiefD]

Good luck racing Ned and family.

I am racing a Quarter Marathon on Saturday, strange distance but they had to modify the course on a existing 10K and it became a quarter. I am surprised by how much fitness I have been able to maintain from my Boston training. My pace vs HR has looked good for over a month now and last week's 3 miler was encouraging.

The weather forecast looks as good you could expect for a July race and there are cash prizes so there should be plenty of competition. I don't know what kind of pace I will be able to maintain, but I should be able to crush last year's 10k pace of 6:33.

I don't have any chance of winning cash, but I could win a pie. The top 4 in each age group win a pie.

They should call it the Pie Race and have you run 3.14159265359 miles.

 

[Northern Voice]

I did my new longest run tonight - 10k. My wife is doing the 1/2 marathon prep with the local running room, we have a cottage, so I don't want to pass up time up there for her to run with her group, so I'm doing the Sunday long runs with her. They're only at 8k so far.

I'm probably going to commit to run the 1/2 with her (Toronto, in October) but the instant I do, she'll register me and I'll really have to follow through.

 

[ChiefD]

I did my new longest run tonight - 10k. My wife is doing the 1/2 marathon prep with the local running room, we have a cottage, so I don't want to pass up time up there for her to run with her group, so I'm doing the Sunday long runs with her. They're only at 8k so far.

I'm probably going to commit to run the 1/2 with her (Toronto, in October) but the instant I do, she'll register me and I'll really have to follow through.

Do it. You have plenty of time to train. Good luck!

 

[FUBAR]

Good luck racing Ned and family.

I am racing a Quarter Marathon on Saturday, strange distance but they had to modify the course on a existing 10K and it became a quarter. I am surprised by how much fitness I have been able to maintain from my Boston training. My pace vs HR has looked good for over a month now and last week's 3 miler was encouraging.

The weather forecast looks as good you could expect for a July race and there are cash prizes so there should be plenty of competition. I don't know what kind of pace I will be able to maintain, but I should be able to crush last year's 10k pace of 6:33.

I don't have any chance of winning cash, but I could win a pie. The top 4 in each age group win a pie.

Who knew pbm stands for Pie By Miles?

 

[pbm107]

They are going to be providing a post race breakfast as well and registration was only $15. Logistically this is the ideal race for me. It starts less than a mile from my house so I will run there as my warmup. The course passes by my house twice so my kids can cheer me on if they feel like it. Ned you should consider coming up to run it next year.

 

[ClownCausedChaos2]

They are going to be providing a post race breakfast as well and registration was only $15. Logistically this is the ideal race for me. It starts less than a mile from my house so I will run there as my warmup. The course passes by my house twice so my kids can cheer me on if they feel like it. Ned you should consider coming up to run it next year.

Pie and breakfast at a race in PA? Why was I not made aware of this?

 

[pbm107]

They are going to be providing a post race breakfast as well and registration was only $15. Logistically this is the ideal race for me. It starts less than a mile from my house so I will run there as my warmup. The course passes by my house twice so my kids can cheer me on if they feel like it. Ned you should consider coming up to run it next year.

Pie and breakfast at a race in PA? Why was I not made aware of this?

Where in PA are you?

 

[ChiefD]

Good luck racing Ned and family.

I am racing a Quarter Marathon on Saturday, strange distance but they had to modify the course on a existing 10K and it became a quarter. I am surprised by how much fitness I have been able to maintain from my Boston training. My pace vs HR has looked good for over a month now and last week's 3 miler was encouraging.

The weather forecast looks as good you could expect for a July race and there are cash prizes so there should be plenty of competition. I don't know what kind of pace I will be able to maintain, but I should be able to crush last year's 10k pace of 6:33.

I don't have any chance of winning cash, but I could win a pie. The top 4 in each age group win a pie.

Who knew pbm stands for Pie By Miles?

 

[ClownCausedChaos2]

They are going to be providing a post race breakfast as well and registration was only $15. Logistically this is the ideal race for me. It starts less than a mile from my house so I will run there as my warmup. The course passes by my house twice so my kids can cheer me on if they feel like it. Ned you should consider coming up to run it next year.

Pie and breakfast at a race in PA? Why was I not made aware of this?

Where in PA are you?

Harrisburg/Hershey

 

[Juxtatarot]

Good luck to Ned and pbm!

 

[Hang 10]

If you're still hungry for pie and breakfast by the end of the race than you didn't run hard enough, PBM!

 

[Lehigh98]

I was kinda focused on figuring out the new bike thing and getting ready for my first long (65 mi) ride next weekend and forgot I had (back in January) signed up for a Super Spartan tomorrow until I got the final details email yesterday... thoughts and prayers appreciated.

http://www.spartan.com/#/en/race/detail/827/overview

 

[Juxtatarot]

If you're still hungry for pie and breakfast by the end of the race than you didn't run hard enough, PBM!

But at the end of the run he should have an empty stomach.

 

[AAABatteries]

They are going to be providing a post race breakfast as well and registration was only $15. Logistically this is the ideal race for me. It starts less than a mile from my house so I will run there as my warmup. The course passes by my house twice so my kids can cheer me on if they feel like it. Ned you should consider coming up to run it next year.

I searched that entire site and could not find any details on these pies. I'm disappointed to say the least.

 

[Brony]

Good luck in all pie-related and unrelated races this weekend!

 

[tri-man 47]

I was kinda focused on figuring out the new bike thing and getting ready for my first long (65 mi) ride next weekend and forgot I had (back in January) signed up for a Super Spartan tomorrow until I got the final details email yesterday... thoughts and prayers appreciated.

http://www.spartan.com/#/en/race/detail/827/overview

Spartans never quit ...Spartans never surrender...

 

[Nigel]

Kind of a lost week for me . I ran 10 last Sat then left on Sunday for three days in Kraków. I intended to get up and run there each morning but only answered the bell once. Got back late Thursday, golfed all day yesterday, and finally got back out early this morning for seven 7:45 miles. I felt great, so maybe the rest was a good thing, but damn do I feel guilty about such a lame week.

As an aside what an awesome place Kraków is. Unlike Warsaw which got razed in WWII it went almost completely untouched. Everything is as it was 700 yrs ago, like walking around in a museum. And the women...my lord. The hungover six miler I did there Tuesday will go down as my favorite of the year.

 

[pbm107]

Apple Pie.

40:55 4th in my age group and 11th overall. I will provide some details later, overall I am happy with the race.

 

[FUBAR]

Apple Pie.

40:55 4th in my age group and 11th overall. I will provide some details later, overall I am happy with the race.

On my end, found that we have decent country roads to the west. Next time, I'll go another mile or two and cross the Tennessee river by a wildlife refuge. Nice area, we can be happy here now.

SI over 150, 36 mile MAF ride.

Strava - pretty cool. Got the 2nd best time (out of 62) for a 9.1 mile segment, a few other top 10s. Don't understand why one 4.6 mile segment is KOM but 22/92 (ETA: nevermind, that's 1/32 in 2015).

How accurate is the Strava estimated power? Gave me 179w, no idea what to make of that.

I also don't quite get why the tomtom gives me 2200 calories but strava lists 1300.

 

[FUBAR]

Kind of a lost week for me . I ran 10 last Sat then left on Sunday for three days in Kraków. I intended to get up and run there each morning but only answered the bell once. Got back late Thursday, golfed all day yesterday, and finally got back out early this morning for seven 7:45 miles. I felt great, so maybe the rest was a good thing, but damn do I feel guilty about such a lame week.

As an aside what an awesome place Kraków is. Unlike Warsaw which got razed in WWII it went almost completely untouched. Everything is as it was 700 yrs ago, like walking around in a museum. And the women...my lord. The hungover six miler I did there Tuesday will go down as my favorite of the year.

Your week sounds far from lame.

 

[TheWalkmen]

I logged my longest run ever last night at 9 miles. Too bad I didn't win a pie or anything. Time wasn't great at 8:27 a mile, but the suck index (first time ever using that term) was 151 when I started and 150 when I ended. Temp of 83 dew point of 68/67. The funny thing is, that seems below average for this time of year in St Louis. My prior long was 8.5 miles at 7:59 a mile on May 31st.

I wanted to hit 10 miles last night but I got a pretty bad cramp on the right side of my stomach a little after mile 8. Cardio-wise I think I was ok. Leg-wise they started to feel a little rubbery after I stopped and was just walking. Aren't there like gel packs or something that runners use that help with cramping during long runs?

ETA: just went back to Ned's original post and saw a couple of gels listed. Do they work well? What else do you guys do to prep for longer runs? Before any run I do, I usually just stretch for ~5 min, drink a little water, and eat a banana.

 

[Brony]

What kind of pie does first in the AG get?

 

[ClownCausedChaos2]

Apple Pie.

40:55 4th in my age group and 11th overall. I will provide some details later, overall I am happy with the race.

I'll bring the ice cream.

 

[SFBayDuck]

Congrats pbm!

I've spent much of the past 26 hours following the Hardrock 100 on irunfar. Kilian Jornet repeats as champion with another course record in 23:28, despite getting lost for 40 minutes in thigh-deep snow at one point in the final 20 miles. Second place Mike Foote finished in 25:45, so Kilian just completely destroyed the field once again. Anna Frost just won an amazing women's race having led for most of it, falling behind another woman by 20-30 minutes in the final third of the race, but then storming back for the win in 28:22.

For those of you not familiar (most, I'm sure), Hardrock is considered the toughest 100 miler in North America, with 33,992 feet of climb and 33,992 feet of descent for a total elevation change of 67,984 feet and with an average elevation of 11,186 feet - low point 7,680 feet (Ouray) and high point 14,048 feet (Handies Peak). The elevation profile makes me queasy just looking at it.

To put the times in perspective Rob Krar won Western States in a time of 14:48, and Magda Boulet's winning women's time was 19:05 - so Hardrock is basically 9 hours harder than that brutal course!

 

[Hang 10]

Apple Pie.

40:55 4th in my age group and 11th overall. I will provide some details later, overall I am happy with the race.

6:11 per mile, eh? Not a bad guess by me.

Must have been pretty competitive in your age group for you not to finish top 3 with a time like that! Guess when the stakes are raised to baked goods, it brings out the best.

 

[Northern Voice]

Help me understand elevation gain. The number always seems low to me. There's a nice rolling hill run I like but looks like total gain was only 40m.

I just did 7k up steep hills and the total gain was 174m, I get that this is the total distance climbed and can see it in the profile, but what's generally considered ideal for hill run/difficulty.

Elevation is per Strava, so not sure how accurate?

 

[Juxtatarot]

I had a nice training week -- even enjoyable at times.

Monday: 7.46 miles, 8:06 avg. pace, 123 avg. HR

Tuesday: 8.57 with six tempo miles in the wind and rain. Tempo miles: 6:39/146, 6:38/150, 6:33/157, 6:26/158, 6:25/159, 6:26/159

Wednesday: 12.32, 7:52, 124. Nice, easy run on an unseasonably cool morning (in the 50s)

Thursday: 7.41, 7:19, 138. My favorite run of the week. Since I am new to Strava, I noticed all these marked segments other users had created around my running routes. One was at the park that I frequently run my tempos at. It's a 1.2 mile loop. Another was .7 miles long in an uphill direction on a road that I run on several times a week. I must admit I felt a little like a Strava Tiger marking my territory. (Yes, I know how that reads. ) I put in moderately hard efforts on these to get the CRs (course records?). I managed average paces of 5:35 at the park and 5:42 for the .7 mile segment.

Friday: 7.04, 7:42, 127

Saturday: 18.26, 7:39, 132

Sunday: 6.06, 7:49, 127

So, a 67.12 mile week. Goals for next week are to run all 7 days again, set a couple more Strava CRs, to have a mid-week run of at least 14, and to run a 18 miler with 10 at marathon pace. I'm already nervous about the latter. It's been a long time since I've attempted something like that.

 

[Sand]

Terrible net connection here so this will be short. Beautiful place. Highly recommended for trail runners - there are some great trail networks here. Anyway two days down with 7k feet of climbing so far. Last climb today to the ski center at Glenshee was brutal. Last mile was 11-13%.

Strata page has some nice Pics. Can't post them direct from my phone.

https://www.strava.com/activities/344617504

Congrats on the pie!

 

[SFBayDuck]

Nice week Juxt! It'd be nice to be fast enough to run 70 mile weeks without having to quit my job.....

My first real long run today since my race in May, 18 miles with 2,700' of elevation gain. I've definitely got to cut some weight and get back in shape, it was much tougher than it should have been to the point it was taking so long that the planned 20 miles was cut short. Starting it with a 2 mile, 1000' climb might have had something to do with that, but still. But good to be out playing on the trails and getting some climbing in.

 

[Hang 10]

I don't think I've ever been so happy to run so slowly today. Ran 15 this morning with a SI in the high 140's and managed a 8:51 pace with heart rate average of 147. Feels like real progress and this is only the first "official" week of my marathon training. Back in April I'd have been over 10 minutes a mile at that heart rate.

 

[ChiefD]

Body seems back to normal, so got in 32.75 miles this week. After the last 2 weeks, this makes me happy.

Had a good weekend. We were camping with the family, so I got to a nice 6.01 mile run Saturday morning and 12.07 today. Ran around a state park with a beautiful view of the lake, so it was nice for a change of scenery. Heat and humidity are back - suck index was 142 when I started this morning at 6:15 and 152 when I finished. Anyway, here is the week:

Tuesday: 4.2 Miles. 10.07 pace. HR 153

Wednesday: 6.09 Miles. 10:07 pace. HR 149. Really happy with this run.

Thursday: 4.38 Miles. 9:18 pace. HR 161. Ran this one by feel, mainly because I want to start pushing my pace a little bit on some of these shorter runs. Seems to be a good fit for me. I think I've run so many slow miles over the last 6 months that I just need to get some faster ones under my belt.

Friday: rest

Saturday: 6.01 Miles. 11:19 pace. HR 147. Suck index over 140 on this one, so wanted to get it in and keep HR as low as I could. Actually pretty happy with this one.

Sunday: 12.07. 11:19 pace. HR 151. See above for suck index. Once again, just trying to maintain a HR as best I could and manage the weather.

All in all a good week, and time for me to start ramping up some mileage.

 

[ChiefD]

Nice job pbm. Hope you didn't go American Pie on that apple pie, if you know what I mean.

juxt - nice week. Your mileage and HR just makes me shake my head in amazement.

fubar - nice result with a brutal s.i.

walkmen - nice work. Those high mileage runs do so much good for you. And when you are done, you can drink a couple of beers and eat a steak and realize - this tastes so much damn better after a 9 miler.

duck - 18 miles with that elevation. sheesh.... amazing to me.

hang10 - I'm jealous. At some point would love to be at that pace with that HR. Not convinced I will ever get there. Nice work.

sand - nice work.

 

[FUBAR]

Really impressed with the mileage you guys are putting in.

I start doing 2x / week physical training with my office tomorrow. Looking forward to it and glad to see 2x has been the standard. I could make us do more but as long as everyone is fit, we're good. (One of my responsibilities is to ensure physical fitness for the team).

They asked what I wanted to do - sprints or run up a "mountain"

I, of course, went for the mountain.

 

[Hang 10]

Nice job pbm. Hope you didn't go American Pie on that apple pie, if you know what I mean.

juxt - nice week. Your mileage and HR just makes me shake my head in amazement.

fubar - nice result with a brutal s.i.

walkmen - nice work. Those high mileage runs do so much good for you. And when you are done, you can drink a couple of beers and eat a steak and realize - this tastes so much damn better after a 9 miler.

duck - 18 miles with that elevation. sheesh.... amazing to me.

hang10 - I'm jealous. At some point would love to be at that pace with that HR. Not convinced I will ever get there. Nice work.

sand - nice work.

Chiefs, I'm sure you'll get there with the right training. I've picked up a few things that have worked for me being patient with my easy/long runs.

1. Run early. I think everyone's heart rate is lower in the morning and it sure helps when there's cooler temps.

2. Start slow. Run slow enough at the beginning of the run that actually allows you to speed up as you warm up. Mentally this is key for me. It was so frustrating starting at a pace I wanted to hold and have my heart rate creep up too soon and needing to slow down. I try to train myself to speed up, not slow down.

3. Don't check your heart rate every two seconds. Be mindful of your HR but don't obsess about it. Generally I only check it after my mile splits.

4. Don't be in a hurry. Listening to a podcast or audio book has been really helpful. It takes my mind off the running and it doesn't make me want to run faster like upbeat music would.

5. Wear out some running shoes. I've ran more than I have ever have this year. That's really what it's all about.

Anyways, looks like you've got a good week behind you. Keep at it!

 

[shady inc]

Not sure if triathlons are discussed here, but did a sprint distance this weekend:

Swim - 400 Meters (Indoor Pool) - 7:22

T1 - 1:26

Bike - 17 Miles - 49:31

T2 - 0:31

Run - 3.1 Miles - 20:53

1:19:41 total. Last year i did this in preparation for a half-ironman, and was 1:21:40.

Planning for an ironman (which would be my first) in 2016.

 

[Hang 10]

Not sure if triathlons are discussed here, but did a sprint distance this weekend:

Swim - 400 Meters (Indoor Pool) - 7:22

T1 - 1:26

Bike - 17 Miles - 49:31

T2 - 0:31

Run - 3.1 Miles - 20:53

1:19:41 total. Last year i did this in preparation for a half-ironman, and was 1:21:40.

Planning for an ironman (which would be my first) in 2016.

That's solid time! Nice work!

 

[2Young2BBald]

Not sure if triathlons are discussed here, but did a sprint distance this weekend:

Swim - 400 Meters (Indoor Pool) - 7:22

T1 - 1:26

Bike - 17 Miles - 49:31

T2 - 0:31

Run - 3.1 Miles - 20:53

1:19:41 total. Last year i did this in preparation for a half-ironman, and was 1:21:40.

Planning for an ironman (which would be my first) in 2016.

That's solid time! Nice work!

Kick ### All great splits, but to me the T2 time might be the most impressive. I'd have to check, but I think something around 30 seconds was my fastest ever; with a perfect flying dismount, end of the rack bike slot and a rather short transition area.

 

[FUBAR]

Not sure if triathlons are discussed here, but did a sprint distance this weekend:

Swim - 400 Meters (Indoor Pool) - 7:22

T1 - 1:26

Bike - 17 Miles - 49:31

T2 - 0:31

Run - 3.1 Miles - 20:53

1:19:41 total. Last year i did this in preparation for a half-ironman, and was 1:21:40.

Planning for an ironman (which would be my first) in 2016.

That's solid time! Nice work!

Kick ### All great splits, but to me the T2 time might be the most impressive. I'd have to check, but I think something around 30 seconds was my fastest ever; with a perfect flying dismount, end of the rack bike slot and a rather short transition area.

I'll presume you're not wearing cycling shoes? that's really fast, but if you're changing shoes that's superhuman quick.

Congrats Shady, Great time for sure.

 

[2Young2BBald]

Not sure if triathlons are discussed here, but did a sprint distance this weekend:

Swim - 400 Meters (Indoor Pool) - 7:22

T1 - 1:26

Bike - 17 Miles - 49:31

T2 - 0:31

Run - 3.1 Miles - 20:53

1:19:41 total. Last year i did this in preparation for a half-ironman, and was 1:21:40.

Planning for an ironman (which would be my first) in 2016.

That's solid time! Nice work!

Kick ### All great splits, but to me the T2 time might be the most impressive. I'd have to check, but I think something around 30 seconds was my fastest ever; with a perfect flying dismount, end of the rack bike slot and a rather short transition area.

I'll presume you're not wearing cycling shoes? that's really fast, but if you're changing shoes that's superhuman quick.

Congrats Shady, Great time for sure.

Since I can't even run two steps at the moment, I feel the need to go all glory days here. I looked up my fastest T2 and it was 27 seconds :flex: I did the flying dismount were you undo the shoes in motion, ride on the tops of the shoes, toss one leg over while breaking and basically run off the bike at the transition line. After some practice, I nailed it. I also had my Zoots with Glide in the opening so they wouldn't catch. This worked like a charm too. Its one of my more favorite multi-sport moments as everything went right. I've have tried it a few other times, but not with the same success. It is really only worth it in Sprints as the risk/reward is all that great for longer distances. I got the idea to give it a shot while volunteering at a Sprint where they had me working the Mount/Dismount line. Its a thing of beauty when it works (and rather comical when it doesn't).

 

[shady inc]

Not sure if triathlons are discussed here, but did a sprint distance this weekend:

Swim - 400 Meters (Indoor Pool) - 7:22

T1 - 1:26

Bike - 17 Miles - 49:31

T2 - 0:31

Run - 3.1 Miles - 20:53

1:19:41 total. Last year i did this in preparation for a half-ironman, and was 1:21:40.

Planning for an ironman (which would be my first) in 2016.

That's solid time! Nice work!

Kick ### All great splits, but to me the T2 time might be the most impressive. I'd have to check, but I think something around 30 seconds was my fastest ever; with a perfect flying dismount, end of the rack bike slot and a rather short transition area.

I'll presume you're not wearing cycling shoes? that's really fast, but if you're changing shoes that's superhuman quick.

Congrats Shady, Great time for sure.

Thanks everyone.

I wore my bike shoes (normal clip-ins or w/e they're called). The course was set up so i was able to hop off my bike with-in 10-15 steps of my transition area. Once i got to my area and hooked my bike on the rack, I stepped out of the bike shoes, and slipped on the running shoes (which have the elastic laces so i don't have to worry about tying them) and then 10-15 steps back outta the transition and onto the run course. So the short transition area helped make this possible

 

[FUBAR]

Really impressed with the mileage you guys are putting in.

I start doing 2x / week physical training with my office tomorrow. Looking forward to it and glad to see 2x has been the standard. I could make us do more but as long as everyone is fit, we're good. (One of my responsibilities is to ensure physical fitness for the team).

They asked what I wanted to do - sprints or run up a "mountain"

I, of course, went for the mountain.

that was fun, a little taste of what Duck does every day.

600' climb over 2.5 miles, made it tough to stay under 150 bpm. Gave me a good reason to keep it slow.

 

[FUBAR]

Not sure if triathlons are discussed here, but did a sprint distance this weekend:

Swim - 400 Meters (Indoor Pool) - 7:22

T1 - 1:26

Bike - 17 Miles - 49:31

T2 - 0:31

Run - 3.1 Miles - 20:53

1:19:41 total. Last year i did this in preparation for a half-ironman, and was 1:21:40.

Planning for an ironman (which would be my first) in 2016.

That's solid time! Nice work!

Kick ### All great splits, but to me the T2 time might be the most impressive. I'd have to check, but I think something around 30 seconds was my fastest ever; with a perfect flying dismount, end of the rack bike slot and a rather short transition area.

I'll presume you're not wearing cycling shoes? that's really fast, but if you're changing shoes that's superhuman quick.

Congrats Shady, Great time for sure.

Thanks everyone.

I wore my bike shoes (normal clip-ins or w/e they're called). The course was set up so i was able to hop off my bike with-in 10-15 steps of my transition area. Once i got to my area and hooked my bike on the rack, I stepped out of the bike shoes, and slipped on the running shoes (which have the elastic laces so i don't have to worry about tying them) and then 10-15 steps back outta the transition and onto the run course. So the short transition area helped make this possible

awesome. I'll be thrilled to keep my T2 to around 1-2 minutes in my sprint.

 

[Sand]

Greetings gents. Day 3 in the books. Today was half awesome, half 50 and raining. Bleh. 65 miles with 5400ft. of climbing. Two big climbs - The Lecht and Cairn Gorm mountain. The Lecht sported, among its pleasures, .6 mile at 13% - awesome (topped out at 17% for a while). I actually rocked that climb pretty good. The last climb of the day to Cairn Gorm not so much as I was wiped, absolutely soaked, and cold. The top - it was awesome up there.

My power tracking program says that again I am in about as good of bike shape as I've ever been. If my legs didn't feel like they were going to fall off at the moment I'd agree. Luckily tomorrow is a very easy day - 25 miles of flat, easy road out to the Skye area.

Oh, I guess i could have entered the Highland Games, but how fair would it have been to let an FFAer in there? (BTW, Tomintoul, the village there, is the highest in the UK and is really picturesque).