Asphalt Junkies CLOSED AND GETTING OUR FIX (Page 130)

2 things,

1s I heard from IMFL and I'll be working the (pizza) food booth from 2 - 7. 

Very little training this week due to conflicts like school functions w/ son and tri meeting.  Also son's advanced baseball starts next week for 8 weeks so that will cut my training immensely, but it is well worth it.

Dirk, I'm excited for you and Lis and your anniversary celebration.  What a great surprise for her!  I hope it's an amazing trip.  What an honor to be asked to join that team too.  Even if you aren't an official member, you could probably still do some key training sessions with them to help you reach your individual goals.  I hope you heel feels better too.

Brenda, it sounds like your son is doing quite well.  I'm glad he's getting some positive attention.

Dina, I'll pray for your sister and her family.  Just remember that God wouldn't give them anything that they couldn't handle.  I'm glad you have Warren for support on this. 

Kevin, that is awesome that you are volunteering for IMFL.  I'm sure it will be so inspiring to be there for such a cool event.

Jeff, thanks for the review on the benefits of slow running and doing strides.  I really think this strategy that is new for me this year has allowed me to run faster in races and to enjoy my training more. 

Tony, you are working so hard.  It's all going to pay off soon.  I can't wait to hear about your HIM.   

Samantha, I'm glad the pain is gone.  I know that can be frustrating, so be proud that you worked your way through it.

Jonathan, congrats on the marriage!  (It's today, right?)  I'm so happy for you and Kate!

Tracy, I hope everyone at your house is stayed well.  It's like that a lot with young kids.  You are like Super Woman though, so you always bounce back. 

I have a training question that I'm hoping I can get some feedback on.  My first half marathon is a week from today (my 'A' race).  I'm also planning on doing a full marathon in 6 weeks, so I've been following a full marathon plan.  Last week I did 16 miles as my long run, and this week I was supposed to do 18 miles.  Today I went out with the intent to do it, but I had a couple of small pebbles in my shoes that I didn't manage to notice until I developed blisters.  I cut my run short at 7 miles.  So, where should I go from here?  Bike tonight to give my legs a better workout but let blisters heal?  Run the rest of the 11 miles tonight?  What about the rest of the week?  I want to do really well in the HM but also don't want to get too far behind in my marathon training.  Any advice on how to pace my race would be appreciated too.  (They have pacers for this race for 8 min/mile pace and 9 min/mile pace.  I would love to do 8, but I don't know if that's too ambitious or not.  Thanks in advance!

**Edit: I decided to run 4 more tonight with some glide on my feet and a different pair of socks and shoes.  I had Ryan run behind me to watch my form to make sure it wasn't compromised.  It felt pretty good, so I hope this was ok. 

What are your plans for the half marathon taper week?  With the HM being your "A" race you can try to nail it next Saturday.  I actually think that after your 5 mile race a couple of weeks ago you can go a little faster than 8:00, and then still be alright for the full mary in 6 weeks.  If you feel a little under confident (I am not under confident that you can go faster) about going that fast go ahead and start the race in the 1:42:00 pace group and then begin to work a little faster at about 7 miles.

What are your goals for the full marathon? 

I know it's to late to tell you whether a run or ride would be in order but........I think you made the right call by taking another run.  Do what you can to keep the blisters at bay.  Do whatever you can to keep the blisters at bay but run through them.  If you miss much running it could be disastrous for your marathon this late.

Also,  I think you should consider getting your mid distance runs higher.  Try to get them very close to half the distance you are doing for the targeted long run.  You should be hitting this weekly.  Make sure if you do begin to add miles that you do so slowly.  I know you're only 6 weeks out but I think you have time to get to where you need to be.

What are your plans for a taper for both races?  For this week I would actually keep your runs for the week in the same overall distance range this week but leave the shortest run for Thursday and then not run at all on Friday or Saturday.  Maybe 3-4 miles tomorrow, 6 miles Tuesday and your last run on Thursday at 3 miles, load up on a few extra carbs on Thursday and then try to get a full load all day Friday.

BTW, did Ryan's co-worker sell the bib?

Dirk, thanks for all of the great feedback. 

No, he still has the bib.  Let me know if you decide to do it or know of someone who would like to.  I'll get you hooked up. 

I was thinking that my 7:20 pace for the 5 mile race indicated I could go a little faster, but yes, I am under confident.  I've never raced that far before.  I would hate to finish feeling like I could've done better, but even worse I would hate to die out and not finish at all.  I just don't know how to strategize to do my best. 

I haven't thought about my goals for the full marathon too much yet.  Of course just finishing would be a huge accomplishment.  I would love to be under 3:40, but I will see how my long runs go in October before I say for sure.

I will definitely take your advice to try to get my mid-distance runs longer.  My training plan had them short and I thought it was strange but just followed it anyway.  I think I'll be more confident if I can add some mileage. 

I've never really tapered for a race before, so thank you for giving your advice.  That sounds like a good plan for this week.  I am assuming that all of the runs should be nice and easy too.  I'm a pro at carb loading, so don't worry about that part.  Lol.

Allison, I can't really help you on the half marathon pacing, but I know exactly how you feel!  That's what I'm trying to figuring out for my October half... I don't want to start off with too ambitious of a goal (which I really don't know what is and isn't) and then die, and I also don't want to start off too slow and finish feeling like I left something in the tank... wait, that's exactly what you said.

Allison and Matt, have you guys thought about what your calorie (if any) and drink strategy is going to be for the half?

Dirk congrats on the upcoming 25th wedding anniversary. I think what you are did is awesome and I am sure your wife will greatly appreciate the time away with you and the surprise you have planned for the both you. I hope you both have a great time. What day is your anniversay?

It's funny but my wife and I will be celebrating our 25th wedding annivesary on Oct. 3. We are going to try and take advantage of the two races I have left since I had to book the hotel for two days for each race so one stay in Montauk and one in NYC. Money is a little tight and she may not be able to get the time off but we may try to doing something else in Nov or Dec since we have an extra week with our timeshare. Hopefully we can work something out where we can get away for at least a few days.

Allison and Samantha when I did my two HM's last year I sort of had the same questions with my pace. I did not want to go out too fast where I might put myself in jeopardy of not finishing and I did not want to finish feeling like I still had something left. What I did was I tried to stick to the pace I felt comfortable running at and as the race went on I ran more on feel and pushed my pace where I felt comfortable enough to do so.

The first HM I think I took it easy for the first 6 miles and then I picked up the pace for the next 6 miles. I started running out of gas for the last mile but I think I was undertrained for it so I did have to gut it out in order to finish. Plus then wind wa just brutal that day so I ran into the wind for at least half the race and the finish. It did not help at all to have to deal with that. I did leave it all out there though.

The second HM was 6 weeks later and I was in much better shape and more properly trained for it so I started to pick up my pace a little bit earlier in the race probably after 3 or 4 miles. I think I ran faster as the race went on but I gradually increased my pace and did it on how I was feeling. I did not push myself beyond the point where I could run comfortably. I was able to finish without as much of a struggle as I had with the previous HM but I definitely felt I had left it all out there. I guess it is really just being able to find the right balance over the course of the race and managing your nutrition properly as well.

abergdol - 2012-09-23 3:06 PM Samantha, I've been experimenting with nutrition on my long runs. I had my best run directly after eating a McDonalds egg McMuffin, so i was thinking about eating one for breakfast that morning (seriously!) I tend to follow the same diet plan as Matt Also, I've taken various gels, sports beans, and chomps with me. All seemed ok on my stomach, but the texture of some of those were not appealing to me. I found that i like the new gatorade chews, and i like to eat a couple of them an hour into my run. I carry them in the pocket of my shorts or tank top. Liquid varies so much for me based on the temperature, but I'm pretty sure the rest of the season will be cool days. I'll take one or two sips of water at each water station. More than that and my stomach is too sloshy.

I don't know if that helps or not, but hopefully it gives you some new ideas. Try out different things and see what works best for you. Good luck with your race too!

I'm glad to hear both you and Samantha are thinking about nutrition for your upcoming races.  It is key to making sure you have good races but remember that a HM shouldn't require a lot of planning.  You really shouldn't need to take in a lot on the course.  One gel should do the trick and some of the sports drink they provide on the course will help too. 

Allison, if you can tolerate the gels it might be better for you to use.  They aren't as hard to get down as the chews are.  I have found it difficult to chew while running at race pace and be able to get deep, full breaths.  However, don't change any plans that you are not certain will work for you.  Marathon nutrition plans should be looked at a little closer.

A deeper look at pacing for both of you.  Both of you are fast.. I don't have any question about that but learning to pace a long distance event can be tricky but you can start a little slow if you like and then pick it up later.  Allison, it's a little too late for you to attempt this but some shorter race pace runs can help you dial things in some, make you have more confidence in your abilities.

UHH!  Same day!!!!  Oct 3!  You are the first people I know that share the same wedding date of Lis ans I.

I know I have not told the group officially but I know some of you who are on FB are aware..................................

I'm IN!!  I'm IN!!

I will be making the trip to Boston as an official athlete!!  I found out today via email, now I have to wait for a confirmation card to come in the mail to sign and return to them.  I am am unbelievably stoked right now!!

Are you kidding? That is too funny! Well that would be a first for me too. I just told my wife and she was like really?

Big congrats to you on getting into Boston that is a tremendous accomplishment. We are all proud of you and can't wait to cheer you on.

As one with couple of tattoo's, I can't imagine why anyone would want any ink on their face. 

I wonder, were these guys were wandering around or did they appear lost?  Were they wandering around in the woods or on the roads?  Maybe their vehicle broke down and they were walking somewhere to find help.  Although looking like they were they might find it a little difficult actually getting help.

Try to put it out of your mind.  They may have been taking their odd looks out for affect by being seen by people, intentionally trying to make them nervous.  Sometimes these types of people have a desire to use their oddities to negatively impact others.

Allison, wow you are a fast runner.  I would be on Cloud 9 if I could run a 7mm.  I know this is different but when my wife does ultras, if they are on a circular trail, she loves chips and salsa, she will go by dip a little sausa on the chips and grab some chips and run.  She also ate a Mcmuffin before the race.  I said yea, you'll be tossing that soon but she didn't, she just ate about 1/2 and then put it in the cooler and ate it bite by bite on the laps.

Tony, CONGRATS on 25 years too.

Dirk, CONGRATULATIONS!!!

What is drafting etiquete.  I was out for a 2.5 hr medium ride on a trail.  We have a great trail here in town, 16 miles but even before you get to the trail there are bike paths you can ride on.  Anyway I was about 10 miles from getting back when I passed this lady on a road bike, it was getting breezy.  I was on my tri bike.  As I passed her I thought nothing of it, well we came to a side road, the side road traffic is supposed to stop for the "trail" but I've seen some that didn't so I'm always cautious, so the clutz I am, I get out of aero and of course I wobble and veer off to the left just a little and I see her behind me. I apologize to her for swerving, she said nothing, well I got back into aero and kept riding, then I noticed in the shadows she was right on my back tire, well she road that was for a few miles and still has said nothing, well now I'm getting irritated, at least she could have sai I'm tucking in behind you or something, so i shifted gears and started peddling hard.  Well when i got to the end of the trail, i got off the bike went to the restroom and was out and eating a granola bar beside my bike when she road by, she never said a word...

Another question to all my Northern friends...that means all of ya'll, since I'm the only thin blooded one.

I have never biked or ran in the cold, when I say cold I mean 30 degrees or so.  What do ya'll wear on the bike vs the run.  If it is below 30 or so, I'm not going out!!!  I have no long pants or shirts to run or bike in.  Also on the bike what do you use to keep your face and ears and even your fingers warm.

Please give suggestions on brands or anything I should know, again a true newbie.

Today is the 1st day since last winter that I had my truck heater on, on the way to work.  It was 65 outside.

To tell ya'll a funny story, I'm a tax instructor and we had a class in Miami.  One time we were there and it was COLD, the high was 50 that day, well most people didn't come to work that day and the ones that did had on fur coats, boots etc.  I didn't know people owned fur coats in Miami but they do.  Also lots of people in Miami do not have heaters in their houses.  I live in N. FL where it does get cold.  So I guess I really am a northerner too.

Allison, since this upcoming HM is your priority, then you train for that race this week.  That means you 'taper'.  However, don't taper too much.  In fact, my guess is that your training plan is focused around a long weekend run and more modest, easy runs during the week.  If so, that mid-week training is just fine as a lead in or 'taper' to your HM with the last day being basically just a warm-up (2 miles or so).

Taking it easy this last week won't hurt your overall progression in your marathon plan.

Pace???

Your recent race performance leads me to believe that you can average 8:00/mile or better.   Start with the 8:00 pace.  Don't stress over the pace of each mile because terrain will cause a variation.  After mile 8, it should have started to become uncomfortable but not force you to slow.  From that point on, keeping the same pace requires trying harder.  It may feel like you are accelerating when all you really are doing is maintaining pace.

If you notice yourself being uncomfortable at any point prior to 8 miles, slow yourself down and get comfortable again.  Don't be a slave to the clock.

Dirk, I would love to meet you in person and wish I could see you on your way through Nashville. 

But Oct. 2nd is the day I'm having my shoulder surgery and I'm going to be pretty much incapacitated on 10/2-10/3.

Karl.....I turn on my air conditioner in the car at 65*!!!!!  Seriously!  I did it just the other day! 

Running in the rain/cold.....I run in the rain all the time.  I wear running pants and a long sleeve tech shirt.  I don't bother with a jacket unless it's windy.  I wear a hat and clear glasses or sun glasses to keep the stinging rain out of my eyes.  I wear a light pair of liner gloves that I can tuck into my pants if I get hot.

Riding in the rain/cold.....I do this a lot, too.  I should get paid by Gore when I ride my bike in the cold and rain!  I found a fabulous pair of cycling pants that have windstopper in the front panel of the legs.  I wear a windstopper jacket, too.  It says it's not water proof but I've been out in pouring rain for hours and only got a little damp from sweat.  I have windstopper gloves, too.  Oh.....and toe covers for my shoes.  And duct tape inside my shoes to cover the vent holes so my feet don't freeze.  I wear a beanie under my helmet and I put a neck gaiter on to keep my neck warm.  I can also pull it up over my mouth and nose if needed.  Oh, and I have some super cute pink Carhartt wool socks that come up to my knees.  (They were less expensive than Smartwool.  Need to save my pennies for more awesome Gore gear.)  BTW.....wear thin socks.  Thick socks will cut off circulation to your feet which will make them cold.