Ernesto's group (5th season) - Closed (Page 94)

Sad day for Boston, for runners, and for the world. Very frustrating to think that some human being does this on purpose, what a crazy, coward mind... Glad to hear you are ok Chris, hope you get recovered soon (emotionally).

Gabriel, thanks for letting me know, Spain will be waiting!

OK question for everyone. Last night after wrestling with the kids I went to get up off the floor and my knee felt sore like there was a rug/floor burn on it. I looked at it and one knee is the size of a grapefruit. I don't remember twisting it or any injury. I have been ramping up my run mileage but nothing extreem from week to week but I have done 16 and 18 mile runs the last 2 weekends. It didn't hurt to walk last night but this morning is a little sore when walking. The area was warm to the touch last night (which my wife said that means there is an infection) and I iced it.

As most of you have been doing multi sports longed than I have been I was just wondering what the armchair doctors (or real doctors if we have any) in the group thought it might be and what course of action I should take. I have a full marathon coming up on May 19th and hand long runs of 15, 20 and 12 planned for the next 3 weekends along with my regular weekly work.

Chris - Glad to hear you are ok and had a great run.

Jordan, Taylor - congrats of the first race - each one hereafter will be just as exciting!

I have had a couple of good training days after a long work week off. looking forward to my first race of this season on 4/27.

Question: how do bike aid stations work - do oyu stop/ride through? do oyu toss your own bottle and use theirs? keep yours and fill up with theirs? WHat about the food they offer? Clearly need to be careful with littering on course.

thanks, Mark

Sorry for the long repost - wanted to ensure that it didn't get lost in the Boston Marathon attack - just looking for any thoughts on the nutrition related questions.  Thanks!

Mitch:

FWIW, I could not have tolerated your caloric intake for your HM and would have likely had big time GI issues - but that's me. Hummus to me is a red flag.  Legumes are high in fiber and are notorious for causing issues.  I tend to avoid fibrous food for a couple of days in advance.  As for on the course calories, I'd think gels 10 mins before start and after 45-50 mins should be adequate to get you home.  In terms of carb loading, I find that there is little benefit for races less than 2 hours in duration as your normal glycogen levels should carry for you for about 2000 calories.

Again, this is what works for me and I have ulcerative colitis so I am way too in touch with my GI system.

What better way to check in with the group than an answer to a question:  Any races I've done with bike aid stations were a "ride through" deal.  You slowed down a bit, grabbed what they were offering then had a short distance in which it was legal to ditch anything they gave you or you wanted to get rid of.  For instance you may want to ditch an empty bottle of yours to make room for what they hand you.  Or, in my case I have an aero bottle with a speedfil type top, so I quickly squeeze the bottle they hand me into mine, then toss the empty off to the side.  Special needs bags are different, at IM AZ I stopped along the side of the road at my number range, they handed me my bag and I took out what I needed.  Took probably about 30-60 seconds total.

I've had a tough winter, after Arizona in November then Disney Goofy in January I was simply broken.  In addition I tore something in my shoulder somehow, probably shoveling, and haven't been able to swim in 4 months.  I'm at least running though, planning on Grandma's Marathon in June, a HIM in August then probably my first 50k in September.  I came back by the group to check on Chris, my wife was there as well and about .5 miles from the finish when it all happened.  I'm glad Chris and others here are OK, my wife and all of our other friends out there are safe as well.  I stayed home with the kids, otherwise I would have had them right at that spot waiting for my wife to finish.    Take care all, I'll try and get more active on here again as I get into the groove with some training.  Hard now, we're in the middle of another 5-8 inches of damned snow.  I can't wait for spring to start!

Thanks for all the feedback. Didn't think the hummus through well, missed the whole fiber angle. Obviously wasn't thinking too clearly on the nutrition. I was certainly hydrated well as I was waiting in porta potty line with 5 minutes to race start cause I had to go.

So, can do another HM on 1st weekend of June. But if I want to do the fall HIM my plan would start Monday (20 week plan). Am I stupid to try do both? I would have 6 weeks of overlap in training plans and would have to dial back running plan while adding some running to the HIM plan.

I think with your base of running so far you should be able to do both just fine. Yes you might have to dial back running some but adding a touch to the HIM plan. My suggestion would be to just follow the HIM plan more or less at this point but add some speed work in on one of the running days.  I think you will find that your running isn't going to be affected all that much with the extra biking and swimming. If you can work it out so that the week of your HM, you have a recovery week of some sorts that would be best and obviously that weekend after the race don't do your next day workouts. Take that day off or if anything just do a recovery swim or recovery bike.  

I like the recovery swims after a long bike and run session because it gives my legs a chance to move but not really be used that much.  

Thanks!  The plan has runs on 4 days (one of them being a brick run).  Was going to lengthen the brick run and the sunday run.  It has some fartlek sessions that have short speed - maybe lengthen the intervals some.  Also could turn the last 1/4 of the long runs into pace run.

Enjoy the race and Antwerp.  Best of Luck Gabe.

Good Luck Gabe. I saw the photos of FB, what a Cool place to race. The finish line looks epic.

Mitch,

Sorry to be so long on responding to your post on your HM.  I have a couple of thoughts and they may be worth exactly what you are paying for them.

First, you wore me out just watching you work out 2 and 3 times a day during your training.  I realize that you are a lot younger than me, but jeez ;-)  Part of me was thinking you were overtraining.

Second, you didn't stick to the plan.  But you already realized that.

On nutrition:

I went back and looked at my nutrition for my HM.  2 1/2 hrs prior to race I had a cinnamon raisin bagel with cream cheese and jelly and one cup of half-caff coffee, my normal breakfast before a run.  I sipped water with Hammer gel mixed in for the entire race and did not stop at ANY aid stations.  At mile 7.5, I had one Clif shot blok and a honey stinger gel.  I had plenty of energy during the race and was never hungry.  Afterwards, my legs cramped up to where I couldn't stand up without holding on.  My toes were curling.  Still don't know what happened.

My nutrition for the Mary was different.   3 hrs prior to race I had 2 fried eggs, 1 blueberry bagel with pbj and half-caff coffee, my normal breakfast now before a long run.  I had Perpeteum/Heed mix about 1 1/2 hrs prior to race.  At mile 4.5 a Clif shot gel, mile 10 a honey stinger gel, mile 18 a tri-berry GU and dates and tootsie rolls in between.  Somewhere towards the end I had 1/4 orange and 1/6 banana.

No cramping, not hungry, not thirsty and no cramping.

You did seem to take in a lot more for your HM than I did for mine, but I had issues too.

Conclusion, for some events we may never really figure out what went wrong.

Have a great race Gabe! Smoke them! (Well, not literally and not before anyway...) Ik wens jou veel geluk en succes met marathon!