SOSH Running Dogs

[AusTexSoxFan]

In terms of race prep, I actually did fewer miles this year than the previous two. I basically ran 4-5 miles on both Wednesday and then again on Friday and then did my long run on Sundays.

It's funny, for a while I didn't feel like I was really going to be ready to run it until I did my long run which was a 20 miler on that really cold weekend we had here (23 degrees) in early January. I stretched alot more on that day since it was so cold, meaning, I stopped and stretched my hamstrings during the run a couple times. I had really never done that before. I think that was a huge help and it certainly worked in my favor last Sunday when I ran the marathon.

As for diet, hell, I ate some pasta the night before but otherwise ate whatever I wanted while I was training. I'm 6' 1" and 200 lbs. The big thing I think was that I cut out alcohol (which I mentioned before a couple pages back after I ran a half-marathon). My weight stayed the same so I guess I put on muscle. So to answer your question, I don't think hitting a wall at mile 23 really had to do with nutrition or carbo-loading. I think it was my body basically saying, "what, you think you can F'ing do this to me for 26 miles???'' LOL..

To summarize, I would point to a couple key things:

1. Stretched at different points of race.
2. Cut out alcohol during training.
3. Started at a quicket pace group which helped avoid heavier crowd in the first 2-3 miles.


Being able to run a sub 4:00 marathon was a huge goal of mine and I feel great that I did it, but I'm not sure if I'll run it again. Those long training runs take alot out of me and my current family situation with an 18 month old is making me reconsider being away from the house for 2-3 hours every Sunday morning for 3-4 months.

I think the half-marathon is a good distance for me and I think I'd be capable of ripping off some good times. I did a 1:46 last month so I think setting a goal of a 1:30 half would be a nice challenge next year.

 

[underhandtofirst]

I ran outside for the first time since early December today. It was just 4 miles on a flat course (miles 5-7 and back on Baystate marathon course). Felt pretty decent considering how woefully out of shape I am. I ran 8:46/mi into the wind and 8:15 or so with the wind which is much too fast for me now. I should be in the 9-9:15 range now.

Mileage for me is also way down. The last 3 weeks have been about 10 miles per week. I'm hoping to get up to 15 this week alternating outside and inside. I cant stress enough how much I hate the treadmill.

Today I tested out the Garmin footpod with my watch. I have the GPS but I was curious how the foot pod would do with distance and cadence. The distance calc was pretty good but I've read you have to calibrate it at the pace you're going to run at or it is up to 5% off. My cadence was 172 at 8:45/mi and 174 at 8-8:15/mi.

The hip still feels a bit weird, but I'll keep stretching and strengthening to try and correct that.

 

[rbeaud]

QUOTE (underhandtofirst @ Feb 22 2010, 12:49 AM) index.php?act=findpost&pid=2822303
I ran outside for the first time since early December today. It was just 4 miles on a flat course (miles 5-7 and back on Baystate marathon course). Felt pretty decent considering how woefully out of shape I am. I ran 8:46/mi into the wind and 8:15 or so with the wind which is much too fast for me now. I should be in the 9-9:15 range now.

Mileage for me is also way down. The last 3 weeks have been about 10 miles per week. I'm hoping to get up to 15 this week alternating outside and inside. I cant stress enough how much I hate the treadmill.

Today I tested out the Garmin footpod with my watch. I have the GPS but I was curious how the foot pod would do with distance and cadence. The distance calc was pretty good but I've read you have to calibrate it at the pace you're going to run at or it is up to 5% off. My cadence was 172 at 8:45/mi and 174 at 8-8:15/mi.

The hip still feels a bit weird, but I'll keep stretching and strengthening to try and correct that.


So how will you incorporate the foot pod into training/racing? My HRM batteries seem to die rather frequently after the first (manufacturer's) set and I've stopped using it lately. Pace has been my controlling element recently, though no doubt effort consistency suffers with the number of hills on my various routes. I've been meaning to use the HRM and look for improvements since my MPW is up over last year. And I've been feeling overextended on longer runs (12+), suggesting the need for better management than just pace.

 

[underhandtofirst]

QUOTE (rbeaud @ Feb 22 2010, 12:15 PM) index.php?act=findpost&pid=2822596
So how will you incorporate the foot pod into training/racing? My HRM batteries seem to die rather frequently after the first (manufacturer's) set and I've stopped using it lately. Pace has been my controlling element recently, though no doubt effort consistency suffers with the number of hills on my various routes. I've been meaning to use the HRM and look for improvements since my MPW is up over last year. And I've been feeling overextended on longer runs (12+), suggesting the need for better management than just pace.


I thought it might be slightly more accurate and give me some cadence data. Basically, I wanted to see how my stride changed during the run and maybe over time. I'd be curious to see what my turnover stats would look like at the end of a 5k. At this point, I'm not sure it gives me enough info to be worth it. I already have the GPS which is really good. I havent changed my HRM battery in a while, probably over a year. Previously I had the Ironman HRM and I changed the battery once in 3 years.

Hilly runs are tough to keep even effort. My old watch kept HR at the end of each lap. I would average the HR at the end of each segment and the and pace over the entire segment for the out and back portion of a hilly run. When I was in good shape I found the average values for each point were really consistent if I was doing a good job with even effort on a comfortable run. The segments were 0.50-0.75 miles in length.

By overextended do you mean your legs or breathing? I think last year was the first time I started doing my longer runs much easier. Some stats, my Max HR was 187, resting was 53. I used to try starting out on my long runs in the low to mid 130s. The end of the run I might be in the mid 140s maybe even high 140s depending on conditions. I found that 155 was about when I started to feel like the run was a bit tougher. In my experience, if I started my long runs in the mid 140s I knew the end was going to be tough (assuming 10+ mile run). Most of my long runs end about 30 seconds faster than I start because I loosen up. The tough part was starting really relaxed so by the time I get through 2.5 miles I'm at about the pace I want to run at.

Yesterday I started at 8:45 (I was shooting for 9:15-9:30 to start) and ended up near 8:00. HR went from 152 at the start into a pretty stiff wind to 155 on the return trip with the wind at my back going 30-45 sec/mi faster.

 

[rbeaud]

QUOTE (underhandtofirst @ Feb 22 2010, 12:48 PM) index.php?act=findpost&pid=2822635
By overextended do you mean your legs or breathing? I think last year was the first time I started doing my longer runs much easier. Some stats, my Max HR was 187, resting was 53. I used to try starting out on my long runs in the low to mid 130s. The end of the run I might be in the mid 140s maybe even high 140s depending on conditions. I found that 155 was about when I started to feel like the run was a bit tougher. In my experience, if I started my long runs in the mid 140s I knew the end was going to be tough (assuming 10+ mile run). Most of my long runs end about 30 seconds faster than I start because I loosen up. The tough part was starting really relaxed so by the time I get through 2.5 miles I'm at about the pace I want to run at.


Legs I think. This weekend after 11M I was physically wiped out for part of the day after the run. My pace was ragged here and there, and I felt a general malaise after 8M. It took some mental effort to keep running past the house for miles 9-11. No HRM, so I can't relate that data....sounds like a good argument for firing it up again. My pace for the run was the same as shorter 4-8M runs and that says to me I probably pushed to hard.

BTW, let me know how the FP works for you, might make a nifty toy in the future

 

[Kremlin Watcher]

Apropos of the foot pod question, doesn't someone in this group use a Garmin Forerunner? I am contemplating buying the 310XT, but haven't yet due to concerns about how well it works as a training tool. I know someone who has a 450CX and he doesn't like it very much. Anyone here have a strong view on these as training tools?

Edit: clarity

 

[Traut]

The amount of data is a bit overwhelming for someone like me but I find it fascinating. Being able to gauge pace, distance, and heart rate in real time provides is valuable. I also like how it charts elevation which allows me to see if I'm running the kinds of hills that I'll be facing in Vermont.

I just got the 305 which was $145 from Amazon. Can't beat that. Here's a link to my run last night. The device provides more data than what gets put online. Check the "player" feature: http://connect.garmin.com/activity/25348072

I also need to set it to stop recording data when I have to stop running. The spikes in my pace are where I had to stop for cars.

Though it does sap some of the fun out of running for me. Not sure that I'll use it on every run. May be only long runs.

 

[underhandtofirst]

QUOTE (Kremlin Watcher @ Feb 23 2010, 09:43 AM) index.php?act=findpost&pid=2823558
Apropos of the foot pod question, doesn't someone in this group use a Garmin Forerunner? I am contemplating buying the 310XT, but haven't yet due to concerns about how well it works as a training tool. I know someone who has a 450CX and he doesn't like it very much. Anyone here have a strong view on these as training tools?

Edit: clarity


I have the 405cx and love it. A lot of message boards are filled with people complaining about the bezel instead of buttons but its has never been an issue for me. There is a way to lock the bezel so you dont change screens during a run but I've never felt the need because it rarely happens. I like being able to switch from screen to screen based upon what info I'm interested in. To start, stop and do laps you use one of the two buttons on the side so the bezel doesnt come into play. The watch does have an autolap feature which is handy so you can just run and not worry about it. I have all sounds turned off on mine because I dont use the HR alert features to keep you in a certain zone.

The wireless uploading of workout data is nice although I think other watches have that. The data loads automatically into Garmin Training Center (desktop application) and Garmin Connect (website). Both have some limited capabilities to compare workouts. One part of GTC I like the most is the ability to create custom workouts. During the summer I can create an entire workout of warmup, tempo runs, recoveries, cooldown, etc. You just create the steps, even program repeating steps and load that onto the watch. Then during the workout it will tell you when to switch to different parts of the workout. This can be based on time or distance. The Garmin watches can also upload to the running log I use, runningahead.com using the same wireless ANT stick.

The GPS is really accurate. Occasionally I do get some spotty coverage if I'm in an area with a lot of overhanging trees and it is cloudy. That happens rarely and is almost always in the same place.

Below is link to a workout I did on a track running 1200m at just about 5k pace. You can see how the GPS was able to track me pretty well even running around a track. I had to adjust the distances in my workout log because the GPS records my position about every 5 seconds I believe.

Workout on a track

The 405cx doesnt have a battery like other watches. You charge it with a special charging clip that connects to a USB port or to a normal outlet using an adapter (included). The 405cx comes with a couple bands. You have the normal plastic/rubber one most have and another cloth with velcro that you can switch to. It takes a few mins to figure out how to do it even with the online video instructions, but once you do it works well. Now remember I dont do any swimming. If you do that I've read you should go with the 310XT because of the water resistance and cross training functions. For either they do sell some attachment for your bike so it can track speed, etc on the bike.

I'm pretty certain I'm going to return the footpod this week because the accuracy varies with pace. I understand you can calibrate the footpod to get it to 99% accuracy, but I dont want to have to do this every day based on the pace I'm running in that workout.

 

[underhandtofirst]

QUOTE (Trautwein's Degree @ Feb 23 2010, 09:59 AM) index.php?act=findpost&pid=2823571
The amount of data is a bit overwhelming for someone like me but I find it fascinating. Being able to gauge pace, distance, and heart rate in real time provides is valuable. I also like how it charts elevation which allows me to see if I'm running the kinds of hills that I'll be facing in Vermont.

I just got the 305 which was $145 from Amazon. Can't beat that. Here's a link to my run last night. The device provides more data than what gets put online. Check the "player" feature: http://connect.garmin.com/activity/25348072

I also need to set it to stop recording data when I have to stop running. The spikes in my pace are where I had to stop for cars.

Though it does sap some of the fun out of running for me. Not sure that I'll use it on every run. May be only long runs.


I like the player function on the Garmin Connect website. There is a graph of your workout data including pace, elevation, HR, etc and a map of your run. You just hit play and it tracks your run and the workout data throughout your entire run.

 

[Traut]

I also like the virtual training partner function. You set a pace and it creates a virtual partner for you. You can see how far ahead or behind the partner that you are at any point during a run. It's a wonderful tool if you have a time goal or simply want to hold a pace throughout a run.

The other cool thing is that you can run without mapping it. If you want to do 10 miles, you can simply head 5 miles in any direction and then retrace your steps.

 

[Traut]

It's March and race season (at least in New England) is right around the corner. What are people running this spring?

 

[GregHarris]

Just did the first third of the Cape Cod Half Marathon trifecta on Sunday. The weather was unexpectedly excellent. No wind, no rain/snow and 35 degrees.

I ran with my 305, doing the entire race by managing my heart rate and not really worrying about pace at all. I found that I had enough gas at the end to make my last 2+ miles my best pace.

I'll run the second 1/2 in May, and perhaps a few 5K thrown in there. Full marathon slated for July.

 

[Daubach is my Daddy]

QUOTE (Trautwein's Degree @ Mar 1 2010, 12:35 PM) index.php?act=findpost&pid=2831810
It's March and race season (at least in New England) is right around the corner. What are people running this spring?


Still running NYC half on March 21. Pretty excited.

 

[Kremlin Watcher]

Gnashing my teeth and saving myself for Boston, I skipped the Hyannis half on Sunday due to a sprained ankle that is not 100% yet. I did a nine-miler last week in preparation, but the ankle just wasn't there. I am working my way back up to distance, and managed a comfortable rolling-hill five miles today. Ankle is a buit tight but in the last stages of healing. I think I'll be ready for a simulated half on Saturday or Sunday and will try to go at more or less race pace, hoping for about two hours.

 

[underhandtofirst]

I have scheduled a time trial 5k for 3/13 to see where I'm at. I'm hoping to run under 23:00, but I'm not sure how I will hold up over 3+ miles considering my longest run since December is 4.1 miles.

Today I ran 3 miles averaging 8:48/mi with an avg HR of 147. At my best I would be closer to a min/mi faster so I've lost a ton with this hip injury and time off. It is so tough running now because I've really gone backwards about 4 years.

My stride is so short I feel like I'm running in a potato sack. Hamstring is super tight and my hip is a little sore, hopefully this is just the lack of running.

 

[Traut]

I'm looking forward to the New Bedford Half on March 21st. It looks to be a lot of fun and I feel so much stronger than I did last October when I ran my first half. My only fear is that I push it too hard in New Bedford. It's going to take a lot of restraint to keep it at the pace of an easy training run. Considering running it without the Garmin. I just need to keep reminding myself that my goal is the Vermont City Marathon and the reason I'm doing this is because it fits into my training schedule. A half marathon is more fun than a 13 mile run by myself.

 

[underhandtofirst]

QUOTE (Trautwein's Degree @ Mar 3 2010, 11:31 AM) index.php?act=findpost&pid=2834602
I'm looking forward to the New Bedford Half on March 21st. It looks to be a lot of fun and I feel so much stronger than I did last October when I ran my first half. My only fear is that I push it too hard in New Bedford. It's going to take a lot of restraint to keep it at the pace of an easy training run. Considering running it without the Garmin. I just need to keep reminding myself that my goal is the Vermont City Marathon and the reason I'm doing this is because it fits into my training schedule. A half marathon is more fun than a 13 mile run by myself.


Traut, can you set the virtual training partner for a specific pace and run against that in the HM? That might help you keep it under control somewhat. If the course is hilly that could be tough

 

[BleacherFan]

I must say I am jealous reading about all the racing, planning and training going on. After two solid months of base building I have to shut it down for 3-4 months. I have had some possible health problems come up and after talking to a doctor and a specialist, we've decided to shut it down to see if that improves the situation. This is good in some ways, I've had monster recoveries in times I've been unable to run for longer than a few months. The other thing is that after 10 or so PT sessions my hammy has gotten only slightly better and now my Ortho is pushing for an MRI. Its funny how life gets in the way of running

Good luck to all and keep the posting going well. Traut be careful with New Bedford, especially since its a Grand Prix race. I find I find it near to impossible to hold back once the gun goes off Make sure you start a little further back

 

[Traut]

Hope you feel better BleacherFan.

QUOTE (BleacherFan @ Mar 6 2010, 07:25 AM) index.php?act=findpost&pid=2839029
Traut be careful with New Bedford, especially since its a Grand Prix race. I find I find it near to impossible to hold back once the gun goes off Make sure you start a little further back


Don't worry, I'll start plenty back. How is the course? I can't seem to find elevation charts on their website. All they say is:

QUOTE
A fast certified half-marathon loop with two major hills. The first beginning just after 3 miles and the second beginning at the 12 mile mark.


Race websites are generally awful when they try to describe their course. Sometimes, major hills aren't major, sometimes rolling hills means very hilly, and sometimes flat means rolling hills. It's kind of like real estate listings that say "some minor repairs needed".

It seems so many runners use New Bedford as prep for Boston. There's no way my 2:10ish pace can hang with those guys. Not even worth trying. I think I'm going to set the garmin to hold a 10 minute per mile pace. I've held a 9:30 pace for 9 miles two weeks ago. A 2:10 time would be 8 minutes or so faster than I did Hartford in October and I'd be happy with that. Plus, I'm a lot stronger now than I was then. Holding a 10 minute per mile pace for the half should feel comfortable for me now.

I do all of my training runs solo. Can't wait to run with people. Any people. Running with people taps into something hardwired in our DNA as hunters on the hunt.

 

[BleacherFan]

QUOTE (Trautwein's Degree @ Mar 6 2010, 08:45 AM) index.php?act=findpost&pid=2839047
Hope you feel better BleacherFan.



Don't worry, I'll start plenty back. How is the course? I can't seem to find elevation charts on their website.


My vague memory is as follows: 1st Mile is a slight uphill and then you take a left and go through some residental area for 5-6 miles or so. For the most part flat and rolling - and I vaguely remember that hill at 3 or so. Towards the 10 mile mark or so they swing up out by the water and its flat but it can be windy and cold. This is for about two miles - again I ran it once and I'm a little fuzzy with the specifics. And then, yes, the last mile has a hill - nothing crazy but any type of elevation at mile 13 in a race is enhanced a little.

Dave

 

[Kremlin Watcher]

After missing Hyannis last weekend, I more or less caught up with my training schedule by running 13.1 miles today in two hours. Main goals of the run were to complete it without stopping (mission accomplished), keep an even tempo (mainly accomplished - consistent nine-minute pace until the last two miles, which were a bit of a struggle), focus on form and technique throughout the entire run (mostly accomplished), and not injure myself (accomplished). So I am back to 100% now and pretty much back on track for Boston in April. I haven't been 100% for probably six months now, so running injury-free is a real pleasure. My only advice to the injured: let it heal. If you push too much before it's healed, it will only get worse.

 

[Daubach is my Daddy]

Did my longest run so far today. 10.4 miles and did it at an 8:50 pace, which is also fast for me. Ran with my brother in law who is really fast and I think he kicked me up a notch, but I felt good. Feeling pretty comfortable with being able to run my first half in a couple of weeks. Now I think I can finish under 2 hrs.

 

[Kremlin Watcher]

10 miles today at an easy 9:30 pace. Barefoot first five miles, then had to slip on the VFFs after I got a small cut in my right sole. It feels so great to be running healthy again. I have become a total convert to focusing like a laser on technique and am convinced that poor technique and sloppy running were major contributors to my injuries. I felt like I didn't take a single bad stride today and my legs feel great. Am upping the mileage this week and am planning a 15-miler over the weekend. My CV fitness is excellent; now I want to put a lot of miles in my legs and begin working on speed. I'm also working on technique for running downhill; my brother-in-law has run 19 straight Boston marathons and assures me that the first two-thirds of the race is basically downhill, so if you don't run downhill well, your legs blow up at around mile 17 when you have to start running up some hills.

Do any of you fellow runners keep a log of your training at dailymile.com? Might be interesting to compare notes and workout plans.

Edit: addition at end.

 

[Traut]

QUOTE (Kremlin Watcher @ Mar 8 2010, 12:19 PM) index.php?act=findpost&pid=2841303
Do any of you fellow runners keep a log of your training at dailymile.com? Might be interesting to compare notes and workout plans.

Edit: addition at end.


A group of us are there. I love it. I created the Sons Of Sam Horn Running Club under groups. Join up.

 

[Traut]

I changed the name of the Daily Mile group to SoSH Running Dogs. Glad to see so many people join. The Daily Mile makes training alone far less lonely. It's great to be inspired by others, share advice, and commit to recording my runs.

 

[GregHarris]

My time and splits for Hyannis Half:

08:21.5
08:39.9 (pee break mile, damn bladder)
07:48.8
08:00.2
07:59.6
08:05.9
07:49.3
08:03.9
08:03.8
08:00.7
08:06.3
07:55.0
07:52.0
01:00.6 (.16 of a mile)

End: 1:45:46, just over an 8 minute pace.

Next half is in May, and I really want to get this under 8, ideally to 7:50, but that's pretty aggressive. Doing strict HR training, never really even worrying about pace - even on tempo runs. It seems to be working well for me.

 

[underhandtofirst]

QUOTE (GregHarris @ Mar 9 2010, 11:01 AM) index.php?act=findpost&pid=2842547
My time and splits for Hyannis Half:

08:21.5
08:39.9 (pee break mile, damn bladder)
07:48.8
08:00.2
07:59.6
08:05.9
07:49.3
08:03.9
08:03.8
08:00.7
08:06.3
07:55.0
07:52.0
01:00.6 (.16 of a mile)

End: 1:45:46, just over an 8 minute pace.

Next half is in May, and I really want to get this under 8, ideally to 7:50, but that's pretty aggressive. Doing strict HR training, never really even worrying about pace - even on tempo runs. It seems to be working well for me.


Those are some nice even splits. Great job pacing.

How did you arrive at the HRs for each workout? Does your watch record your HR continuously or do you have to remember it at different times?

 

[underhandtofirst]

QUOTE (Trautwein's Degree @ Mar 9 2010, 10:32 AM) index.php?act=findpost&pid=2842505
I changed the name of the Daily Mile group to SoSH Running Dogs. Glad to see so many people join. The Daily Mile makes training alone far less lonely. It's great to be inspired by others, share advice, and commit to recording my runs.


I just joined. Bummer you can't import older running logs or Garmin data (yet).

 

[GregHarris]

QUOTE (underhandtofirst @ Mar 9 2010, 11:05 AM) index.php?act=findpost&pid=2842557
Those are some nice even splits. Great job pacing.

How did you arrive at the HRs for each workout? Does your watch record your HR continuously or do you have to remember it at different times?


Thanks.

I had trouble getting started with this whole heart-rate training concept. Pace was so ingrained, it got to the point where I had to display only the heart rate on my watch to keep me from peeking.

First, it's really best to go out on a track and determine your max heart rate, rather then relying on any website. It really makes a difference. According to the formulas my max HR is 187, but I've gotten it over 200 a few times and settled on 205 as my max.

From there I followed these workout ranges:
Sprint/Speedwork: 90%+ max HR (red)
Tempo: 80% - 90% of max (anaerobic)
Regular: 70% - 80% of max (aerobic)

I use the timing and pace feature of my watch only after running just to check out any trends. During a run, I have it display only the heart rate, and even set a HR pace alarm to make sure I keep within the range I am training at. I also use the lap feature whenever I can because the watch will calculate avg HR based on that lap as well. When training, I started to notice my speed (pace) increasing, but my heart rate remaining consistent - indicating improvement.

Eventually you'll be able to determine your stamina for each zone and race with that in mind. You'll be running along and realize there is a tough hill ahead, should you slow down, or try to keep pace? Knowing your stamina for each zone can help you work through it, and not push yourself too hard. "Hey I am only at 165, I can push to 175 no problem, and use the other side of the hill to coast the HR back down".

 

[Traut]

QUOTE (underhandtofirst @ Mar 9 2010, 11:26 AM) index.php?act=findpost&pid=2842591
I just joined. Bummer you can't import older running logs or Garmin data (yet).


The Daily Mile has the right idea but it's not without it's glitches (e.g. when you track gear it only shows up under the settings feature on your training page) but it's only been around for a year. Importing Garmin data could also be easier. Right now, I have to upload to garmin connect and then post the link. It's also hard to find people.

That said from all I've read about achieving anything it's necessary to make your goal public, have a plan, log your activities and share them with others and the Daily Mile does all of those things well.

 

[PT Sox Fan]

QUOTE (Trautwein's Degree @ Mar 9 2010, 10:32 AM) index.php?act=findpost&pid=2842505
I changed the name of the Daily Mile group to SoSH Running Dogs. Glad to see so many people join. The Daily Mile makes training alone far less lonely. It's great to be inspired by others, share advice, and commit to recording my runs.

Just joined, cool site. Thanks for the suggestion.

 

[sass a thon]

QUOTE (GregHarris @ Mar 9 2010, 10:01 AM) index.php?act=findpost&pid=2842547
End: 1:45:46, just over an 8 minute pace.

Next half is in May, and I really want to get this under 8, ideally to 7:50, but that's pretty aggressive. Doing strict HR training, never really even worrying about pace - even on tempo runs. It seems to be working well for me.


Congrats! Interestingly, that is the exact same time, down to the seconds, that I ran in my last half marathon. Next half is coming up this Sunday.

 

[Daubach is my Daddy]

QUOTE (PT Sox Fan @ Mar 9 2010, 04:14 PM) index.php?act=findpost&pid=2843138
Just joined, cool site. Thanks for the suggestion.


I added all of you. I am rob. I pretty much only lurk. I haven't felt a real desire to post on there. Not sure why. I haven't fully embraced social media.

 

[Kremlin Watcher]

There is another really interesting web resource that I just joined. At the suggestion of Joe Friel in The Triathlete's Training Bible, I have signed up to plan and track my workouts at www.trainingpeaks.com.

It appears to be a fairly complicated site at first, but its capabilities in planning and tracking workouts, as well as for accepting uploads from Garmins and other computers, seems to be pretty powerful and more developed than DailyMile. I'm going to try it out for a while and see if I have the discipline to use it.

 

[sass a thon]

Anyone use RaceNation.com?

 

[underhandtofirst]

I'm getting a kick out of dailymile so far. It could be really helpful during the summer when the training gets harder.

Dave, what are your plans for the next 3-4 months? Do you have longer range plans for the fall? Is this what gets you back out there in the summer so you can get a top 10 at Baystate in October?

 

[BleacherFan]

QUOTE (underhandtofirst @ Mar 12 2010, 10:55 AM) index.php?act=findpost&pid=2847402
I'm getting a kick out of dailymile so far. It could be really helpful during the summer when the training gets harder.

Dave, what are your plans for the next 3-4 months? Do you have longer range plans for the fall? Is this what gets you back out there in the summer so you can get a top 10 at Baystate in October?


I hate this warm weather I tell you - not being able to run is killing me. I would even die for some cardio/HR revving stuff but that's all off limits also. I am doing weights at the gym in the following cycle:

(Every day is 10 min wu/5cd slow on the ellipical)

Day 1 - Legs/Abs(Squats/Leg Press/Hammy/Calf for Legs)
Day 2 - Back/Biceps
Day 3 - Shoulders/Chest

I'm almost a month into weights and I'm finally starting to turn the corner as far as recovery goes - my muscles no longer feel like jelly 1/2 days later and I'm getting in a nice routine. I am focusing on lighter weights / more reps - doing 3 sets of 15 right now

The last time I did this type of training was between my 3:29 at the Cape and my 3:04 at Baystate. I'm just trying to stay positive and trying to look forward but it's tough I tell you...

Dave

 

[Kremlin Watcher]

Got my Dana-Farber Team pre-race pack for Boston. Only five weeks left to go. Planning on putting in a 15-miler tomorrow. Feeling good about the training so far, but have no illusions that it will not be a struggle at some point on race day. But I'll be running with a team of about 500 people, so it should be fun as well. Plus we're running for a good cause, which is motivation in itself.

 

[underhandtofirst]

QUOTE (Kremlin Watcher @ Mar 12 2010, 03:08 PM) index.php?act=findpost&pid=2847838
Got my Dana-Farber Team pre-race pack for Boston. Only five weeks left to go. Planning on putting in a 15-miler tomorrow. Feeling good about the training so far, but have no illusions that it will not be a struggle at some point on race day. But I'll be running with a team of about 500 people, so it should be fun as well. Plus we're running for a good cause, which is motivation in itself.


Are you just trying to finish or do you have a time in mind? With 500 people I have to guess you'll have at least a couple people who expect to finish around your projected time. How do they determine your corral if you'd never done a marathon before?

I work a couple hundred yards from the finish line so I'll be in the crowd part of the day.

 

[Kremlin Watcher]

QUOTE (underhandtofirst @ Mar 12 2010, 03:38 PM) index.php?act=findpost&pid=2847876
Are you just trying to finish or do you have a time in mind? With 500 people I have to guess you'll have at least a couple people who expect to finish around your projected time. How do they determine your corral if you'd never done a marathon before?

I work a couple hundred yards from the finish line so I'll be in the crowd part of the day.

I am shooting for between 4:00 and 4:30, this being my first long one. Unless something breaks, I should make it. My aerobic fitness is excellent; it's muscular endurance that will limit me. My aerobic threshold would allow me to go faster, but since I lost so much time to injury this past winter, a few key muscle groups just aren't there for faster times yet. So muscular endurance and power have become the main focus of my training plan for this year.

The DFMC Team is great - lots of support in training and racing, and there are a lot of us doing it for the first time. I'm fortunate to have lots of time to train, so I should be part of the main DFMC pack, but there are some experienced runners on the team who can go sub-3:00.

I made it in via a waiver of the QT because of my status as a DFMC Team member; they stick all of us first-timers in the second corral. You can only get in the first corral if you have a sufficient QT.

You'll be able to recognize me as I pass by your location by my feet - I'll either be barefoot or in my VFFs.

 

[underhandtofirst]

QUOTE (Kremlin Watcher @ Mar 12 2010, 05:22 PM) index.php?act=findpost&pid=2848001
I am shooting for between 4:00 and 4:30, this being my first long one. Unless something breaks, I should make it. My aerobic fitness is excellent; it's muscular endurance that will limit me. My aerobic threshold would allow me to go faster, but since I lost so much time to injury this past winter, a few key muscle groups just aren't there for faster times yet. So muscular endurance and power have become the main focus of my training plan for this year.

The DFMC Team is great - lots of support in training and racing, and there are a lot of us doing it for the first time. I'm fortunate to have lots of time to train, so I should be part of the main DFMC pack, but there are some experienced runners on the team who can go sub-3:00.

I made it in via a waiver of the QT because of my status as a DFMC Team member; they stick all of us first-timers in the second corral. You can only get in the first corral if you have a sufficient QT.

You'll be able to recognize me as I pass by your location by my feet - I'll either be barefoot or in my VFFs.


What is the longest you've run barefoot or in VFFs? I ask because in '07 I went with some lighter shoes for the marathon in hopes of going faster. I had trained in these up to 17 miles and even run a half marathon in them. At the 18 mile mark my feet started to really hurt. I had to fight through the last 8 miles at 60-90 seconds per mile slower than I had been going. I think the combo of extra distance plus intensity did me in. I should have gone with the heavier shoes and given up the extra 2-4 seconds per mile.

Now it sounds like you're training exclusively in the VFFs or barefoot so you are probably better off than I was because you're really focused on your stride. Keep up the good training.

 

[Kremlin Watcher]

QUOTE (underhandtofirst @ Mar 12 2010, 08:18 PM) index.php?act=findpost&pid=2848117
What is the longest you've run barefoot or in VFFs? I ask because in '07 I went with some lighter shoes for the marathon in hopes of going faster. I had trained in these up to 17 miles and even run a half marathon in them. At the 18 mile mark my feet started to really hurt. I had to fight through the last 8 miles at 60-90 seconds per mile slower than I had been going. I think the combo of extra distance plus intensity did me in. I should have gone with the heavier shoes and given up the extra 2-4 seconds per mile.

Now it sounds like you're training exclusively in the VFFs or barefoot so you are probably better off than I was because you're really focused on your stride. Keep up the good training.

The thing about barefoot and VFFs is the calves. When you run for years and years in cushioned running shoes, as we all have, your calf muscles shorten up. Not a whole lot, but enough that when you start to run barefoot, that extra inch or so of downward flex of the achilles tendon and calf muscles produces a lot of stress that the achilles, and especially the soleus, have never experienced. So you get pretty sore. And in the case of my initial long (10+ miles) barefoot runs, the soleus gave out toward the end. They had had enough and just quit. Didn't pull or tear, just stopped firing. So my training has been focused on building the muscular endurance of the calves, which is going well.

So my plan is to start Boston in the VFFs, mainly because of road conditions and temperature. I would run barefoot if I wasn't worried about road conditions (gravel, glass, etc.). If the road seems really clear, then I'll go bare. But just in case my calves decide to pack it in, I will be carrying shoes. It's a marathon, so anything can happen, and I'll be prepared. But it's also a stage for me in my workup to Iron distance triathlon, so I don't have any particular need to run in bare feet start to finish. In any case, running in bare feet is significantly more comfortable than any running I have ever done, so I'm committed. It's kept me faster and injury-free so far, and I waste less money on shoes.

 

[Bongorific]

Anyone ever run the Nike Women's Marathon in San Francisco or know anyone who has? After my great experience running Disney through Team in Training, my girlfriend wants to do a race for TNT. Unfortunately, our local TNT chapter doesn't have a lot of good options this fall. The most exciting option would be running the Nike Women's Half Marathon. However, as a running novice, she is worried about doing her first race on a course with that many grade changes. Reading running message boards, she's heard everything from "it's not that bad" to some people saying the hills are brutal. The TNT running coaches tell her not to worry; the hills aren't that bad and the training will have her totally prepared. The Disney course I did is very flat but she'd rather do a fall event than waiting until next January.

 

[Traut]

My wife wants to do the Women's Marathon in SF. I think, she thinks, that firemen in tuxedos handing out Tiffany medals at the finish line negate the hills.

 

[sass a thon]

So, I ran my 10th half marathon yesterday; this time it was the Rock n Roll Dallas Half. I PR'd with a 1:43:52 on what was a beautiful day for a race. The first 8 miles were slightly uphill with a couple long, steep climbs and the rest was flat or downhill. Thankfully, my shin and heel injuries didn't hold me back, though I fear I made them worse. I really need to look into treatment before Eugene.

Splits:
8:03, 7:56, 7:53, 7:58, 8:07, 8:00, 8:00, 8:00, 7:35, 7:41, 7:49, 7:47, 7:30 (.18 in 6:44)

Anyway, the worst part of the day was, as my friends and I were recovering just past the finish line, a healthy 32-year-old former college baseball player collapsed right in front of us. The EMTs worked on him for 90 minutes but they were unable to revive him. Not to put on a damper on the whole thread, but please...if you post in this thread, get your heart checked at least once a year if not more.

 

[underhandtofirst]

QUOTE (sass a thon @ Mar 15 2010, 02:38 PM) index.php?act=findpost&pid=2850896
So, I ran my 10th half marathon yesterday; this time it was the Rock n Roll Dallas Half. I PR'd with a 1:43:52 on what was a beautiful day for a race. The first 8 miles were slightly uphill with a couple long, steep climbs and the rest was flat or downhill. Thankfully, my shin and heel injuries didn't hold me back, though I fear I made them worse. I really need to look into treatment before Eugene.

Splits:
8:03, 7:56, 7:53, 7:58, 8:07, 8:00, 8:00, 8:00, 7:35, 7:41, 7:49, 7:47, 7:30 (.18 in 6:44)

Anyway, the worst part of the day was, as my friends and I were recovering just past the finish line, a healthy 32-year-old former college baseball player collapsed right in front of us. The EMTs worked on him for 90 minutes but they were unable to revive him. Not to put on a damper on the whole thread, but please...if you post in this thread, get your heart checked at least once a year if not more.


Sass, that had to be awful to be there when the college BB player came through. Very scary.

Great job in your race. That's a pretty quick 2nd half of your race. Even with it being flat or downhill you were able to keep pushing the pace. You must have done a good job managing your pace early on in the race going up the hills.

I just checked out the race site and that's quite an elevation profile. The hill from mile 1.75 to 2.5 looks tough! Your legs had to take a good pounding from 8-12 going downhill the entire way.

 

[Traut]

QUOTE (sass a thon @ Mar 15 2010, 02:38 PM) index.php?act=findpost&pid=2850896
So, I ran my 10th half marathon yesterday; this time it was the Rock n Roll Dallas Half. I PR'd with a 1:43:52 on what was a beautiful day for a race. The first 8 miles were slightly uphill with a couple long, steep climbs and the rest was flat or downhill. Thankfully, my shin and heel injuries didn't hold me back, though I fear I made them worse. I really need to look into treatment before Eugene.

Splits:
8:03, 7:56, 7:53, 7:58, 8:07, 8:00, 8:00, 8:00, 7:35, 7:41, 7:49, 7:47, 7:30 (.18 in 6:44)

Anyway, the worst part of the day was, as my friends and I were recovering just past the finish line, a healthy 32-year-old former college baseball player collapsed right in front of us. The EMTs worked on him for 90 minutes but they were unable to revive him. Not to put on a damper on the whole thread, but please...if you post in this thread, get your heart checked at least once a year if not more.


Great time Sass. Awesome splits. What a tragic ending at the race. That stuff scares the hell out of me. It's so hard to know when to stop. If nothing else, this reminds me to listen to my body and the goal isn't a finish line, it's to be healthy. And yes, I'm going to make an appointment to get my heart checked.

 

[Traut]

The Daily Mile is undergoing a sweet upgrade. Direct connect to garmin is on the way! What shorts do people run in?

I've never run in more comfortable shorts than the Brooks Sherpa II. They don't ride up. They're breathable and comfortable. http://www.6pm.com/brooks-sherpa-short-ii-black-nightlife

 

[underhandtofirst]

QUOTE (Trautwein's Degree @ Mar 16 2010, 07:16 PM) index.php?act=findpost&pid=2852559
The Daily Mile is undergoing a sweet upgrade. Direct connect to garmin is on the way! What shorts do people run in?

I've never run in more comfortable shorts than the Brooks Sherpa II. They don't ride up. They're breathable and comfortable. http://www.6pm.com/brooks-sherpa-short-ii-black-nightlife


Beta link for Garmin uploads

I wear whatever I can get at the New Balance outlet in Lawrence, MA

 

[GregHarris]

QUOTE (sass a thon @ Mar 15 2010, 02:38 PM) index.php?act=findpost&pid=2850896
So, I ran my 10th half marathon yesterday; this time it was the Rock n Roll Dallas Half. I PR'd with a 1:43:52 on what was a beautiful day for a race. The first 8 miles were slightly uphill with a couple long, steep climbs and the rest was flat or downhill. Thankfully, my shin and heel injuries didn't hold me back, though I fear I made them worse. I really need to look into treatment before Eugene.

Splits:
8:03, 7:56, 7:53, 7:58, 8:07, 8:00, 8:00, 8:00, 7:35, 7:41, 7:49, 7:47, 7:30 (.18 in 6:44)

Anyway, the worst part of the day was, as my friends and I were recovering just past the finish line, a healthy 32-year-old former college baseball player collapsed right in front of us. The EMTs worked on him for 90 minutes but they were unable to revive him. Not to put on a damper on the whole thread, but please...if you post in this thread, get your heart checked at least once a year if not more.


Great job. You are slightly better than what my pace was two weeks ago.

Scary about that jogger collapsing right in front of you...