TT Running Club

“I promised some photos of my cool sunrise run at the Grand Canyon - here's the first one (about no. 37 of 90 or something). I think there are about 20 that I took during the run.

Now it's back to business. 30:00 tempo run tonight, then taking it easy the rest of the week before Sunday's race. Looks like it will cool down some toward the weekend - we've had record highs here in the Bay Area for 10 straight days.”

“LeSubtil, I was just thinking about you! Sound slike the running is going well! If you are at 14miles now you could easily do the full marathon on apr 25. 14miles is a long haul kudos for doing it! 4 1/2 hours on the kayak...I am soooo jealous. I am anxious to get out. Next wknd the racing club I am in is having a kayak training thingy so I will get out then.”

“Very nice BM! Downright gorgeous.”

“Did my 30:00 of tempo running last night at my 160-165 range. It was so warm, though (80+ degrees), I was slowing to a crawl late in the run just to keep my HR below 165. Taking it slow the rest of the week to be fresh for Sunday....”

“that is one thing I have never done is to check my heart rate while running. What are you using to check your HR while running? I figure I am breathing so it is ok...lol

BM, Good Luck on Sunday”

“Ewk! I use a heart-rate monitor. Mine is made by Polar - I think it cost about $120 or so. It keeps track of your average and maximum HR for your whole run, as well as every "lap" (when you hit the lap button). I can set any range I want, and it will beep at me when I go above or below the range. I don't know all the ins and outs of heart rate based training, but I like using it for a few things like tempo runs and track workouts.”

“Question, do you guys and Sass feel you run better in the mornings or the afternoons/evenings. I have noticed that when I run on the weekends (afternoons) that it doesn't seem to be as bad as first thing in the morning (5:00 am).”

“I'm definitely a morning person in general, but hate running in the morning (which isn't so good for races, most of which are in the morning). Mid-day is best for me.”

“I'm also a morning person, but I have to be awake for an hour or two before I can run well. I prefer to go late morning.”

“Ewk, I'll be one of the guys, won't offend me.
I guess I haven't noticed a difference. I have noticed that I do need to make sure I eat an hour or so before I run, no matter what time of day it is. There's a significant difference running with an empty, or real low, tank.

Had an absolutely great run today! Not really long, or fast but it felt wonderful (for once). I think I may be getting the hang of it. Went 5.5 miles in 55 minutes. The best part of all this running is my body fat has dropped down to 23% from 30%!!!! Lot's less jiggle. =)”

“Sass, how do you measure body fat percentage? I've only seen it done w/ calipers...

Seems odd to me, but I've been on this marathon training program for 6 weeks now and I'm actually gaining weight. I'd hoped to lose some.”

“Sass, that is my problem. I run before I eat anything. I have some medicine I have to take and I can't eat for 30 minutes later. I don't want to get up any early than 4:30. On the weekends I usually have something to eat that morning b4 I run.”

“LS, I have one of those bathroom scales that sends a tiny electrical impulse through your body, somehow measuring the body fat content. I know it's not 100% accurate, (from what I understand the only method that is would be submersion), but it does keep track of changes well. So, my fat % could well be more or less than 23% but I know that I have dropped 7% for sure.

Another thing to note w/ the scale method is you must be well hydrated.”

“BTW, I got the scale at Meijers for $55.00.

Hey, LS, I bet you're gaining alot of weight from muscle. I haven't dropped a pound in about a month but I've dropped a size.”

“I really dont like running in the morning. I feel like I am fighting the run the whole time. As LeSubtil said a few hours after wake up is okay. I usually run at night, around 8pm. Its my last thing before bed. I have run as late as 2am which is odd in the city. Races are always an A.M. thing but I usually feel good on race day from the excitement and atmosphere. I havent lost much weight either. In have been eating like crazy so I am not surprised. I am getting faster and stronger and that is my goal. Weight is secondary (providing I dont get a spare tire).”

“Did my long run today, 15.2 miles. It was supposed to be 16 but due to weather and junk it was cut short. I managed to go faster then planned which was really encouraging. I ran it in 2:12.30 an 8:43 or so pace! 8.8 more tomorrow...”

“Back when I was running enough to call it running, I almost always ran in the early morning...but never without coffee. Lunch time was also good. I was blessed with a job that gave me enough time to run 5-7 miles, shower, and get back to work. I am too excuse prone to ever become an evening runner. The later in the day the more stuperous I become, and it's just harder to get out the door.

With all the core body strength programs I'm doing at 9:00 a.m. it will be interesting as to how I work in daily runs...once the ice gets off the road.

Now that I've raised my kids and no longer work, the lazy man excuses I continue to come up with to avoid exercise positively amaze me. I have to fight it every day.”

“Ya gotta love excuses. I know right where you're at with those Snake. However, I don't think you have much to worry about. Sounds like you cut through it pretty well.
Birch, can you pull me in a wagon for 26.2 miles? I want to run my marathon at closer to a 7-minute mile time, so keep training. No, really, sounds like you are doing great.
I did my short and hilly run this evening. My muscles felt great, but my lungs were working harder than usual. At least my left knee is starting to feel stronger.

Rock on, everyone!”

“LOL @ dunadan!”

“I'm down for the count this weekend. Chest cold has me wheezing and hacking clots of goo. I'm not running and couching at the same time, I might fall over or something, I'm so uncoordinated. Was supposed to do another 85 minute run. =( I feel guilty.”

“I haven't ran any long miles since last Sunday. I did run a mile after every workout last week at the gym. Today I will head back to the gym, not sure if I can do what I did last week but i will give it a shot”

“Sass,

Is that "clots" of goo, "lots" of goo, or "lots of clots" of goo?

Back when I ran a lot, too much really, I was always on the edge of getting sick or injured. When I did get sick I never gave myself permission and was consequently always trying to run through it. So, I'd get worse. Sounds like you're ahead of the game in that regard. Once I found some balance the injuries and illnesses pretty much became a thing of the past. Years later I only get a cold every 3 to 4 years and hardly ever get sick from anything. When I do, it's still hard to figure out that I am sick. I generally think I've got a bad attitude until a couple of days after I get better. It can be weird being me but I don't know how to be anyone else. Stay with the couch.”

“lol, that above post was supposed to say "running and coughing at the same time". I guess you all can figure out where I've spent a good deal of time this weekend. (Couch)

Snake eyes, I have been sick this winter more than any other in my life. I don't know if maybe I've been pushing it alittle too hard or if it's having a three year old who goes to a nursery and shares germs with everyother kid at the gym four days a week. Whatever it is I'm tired of it and I'd really like to break the cycle. Hoping very much that this might be the last illness for a long time. Thanks for the encouragment. I don't feel quite as guilty now. ;)”

“Amen, Snake. Rest is one of the most important aspects of a training regimen. When you get back on the road, Sass, I'll bet you have renewed energy and will have given your muscles a chance to build. When I trained for my first marathon, I ripped my guts out. The marathon went well, but I had constant nagging injuries after that, and every race was agony. Finally, I just took a solid month off, and that did more good than anything for me.”

“Wow. I had an amazing race today at the Emerald Nuts Across the Bay 12k. My plan was to aim for about 54 minutes, which would be a bit under 7:15 pace. Mile 2 is a hellacious hill from the ocean up to the walkway of the Golden Gate Bridge, which I figured I could manage in about 8:00; then I would try for 7's or 7:10's the rest of the way.

During the pre-start instructions, we had a moment of silence for Brian Maxwell, founder of PowerBar, who died of a heart attack at age 51 on Friday.

The weather was perfect for running (although not for scenery-enjoying): foggy and about 55. The horn sounded and we stampeded off downhill for the first quarter mile or so. Then it was up and down a mild hill to mile 1, which I hit at 6:49, a little faster than planned but not too much so.

I felt pretty good up the aforementioned hellacious hill, and started out across the bridge. It was 14:48 at Mile 2, a 7:59 split - I guess I can predict my splits pretty well, eh?

The bridge is a pretty good uphill to the mid-point, then down to a 270-degree turn that takes you back underneath it and into the Presidio. Somewhere in there was the 3-mile marker, but I missed it. Then it's a pretty good downhill for a while. At the beginning of a long slight uphill was the Mile 4 marker - my split for miles 3 and 4 was 13:24, a 6:42 average!

By this point I was running in a small group that included a couple of good women runners from one of the competitive teams, so it was great to have their skilled pacing to help me. The 5-mile mark came along at the beginning of another slight hill - I had clocked a 6:44! Actually, I didn't know that at the time - I just clicked my watch without looking.

The hardest part (mentally) was next, a long straight, flat section along the Marina Green. Amazingly, I kept up my pace incredibly well, clocking a 6:41 for mile 6 and a 6:49 for mile 7. The last half mile starts up a short steep hill, then the grade eases a bit. I caught one of my teammates at the bottom and urged him on. He pulled ahead a bit, as did one of the hotshot women in our little group. Once at the top of the hill (in Fort Mason), there's a very steep quad-burning drop down to Aquatic Park. Once at the bottom of the hill it's a 100 yard sprint to the finish. I passed my teammate, but no one else, and clicked my watch. I couldn't believe my eyes: 51:27.6!! A full 2-1/2 minutes faster than I thought I could run, and only about a minute or so slower than the last time I ran this course. Wow.

Got a nasty blister on the top of one of my toes - a rarity for me. But all that downhill running must have done it. I have to say I had about the best concentration of any race since my best 10-miler about 4 years ago. It's great to have a great race!”

“Forgot to note that my time was a 6:54 per mile average....”

“BM,congrats on the race and the time you did it in. I hope one day I can even get to those time.

Way to go!!!!”

“Absolutely great race. The only thing better than your run was the report. I felt like I was running with you. A little of that could be that I just sat down after coming in from my run.

I did 2 miles for the first time since I don't know...maybe the 80's. I actually felt stronger at the end than the beginning. 24 degrees for me in sweat clothes was a little too warm so I'll have to adjust my clothing. What weirds me out was setting out to run 2 miles and not knowing where the turn around point was. I just ran to a point and said "this is 2 miles", turned around and ran home. I got in my truck, checked it, and it was 2 miles to the tenth. Strange how that doesn't go away. I don't think that internal pace clock is still operational, but I'm sure it will be back too. It's now official I am back to running.

One more time, BM, that was a hell of a race and I enjoyed vicariously running with you through your report.”

“Bowlderman, congrats on the race! Excellent run report, i could almost smell the sweat LOL!

Had my best longest wk yet. 37.5 miles. I was shooting for an even 40 but just didnt have the energy today. I did 6.3 outta 8.8 so I was just shy. I am very tired...”

“Great report, Bowlder! Thanks.
Sounds like everyone is heading in the right direction. I'll be glad to quit painting the inside of my house, and dedicate more time to slogging my excess fat through the high winds of a Kansas springtime. The thought of the pain just makes me giddy with anticipation.”

“Thanks for the congrats, folks. I was kind of running along in disbelief, thinking, wow, I'm actually still focused on what I'm doing, and not losing ground to those people in front of me! Doesn't happen too often, so I'm trying to savor it as much as possible!

Sass, sorry to hear about your multiple illnesses. Starting with Cameron's enrollment in day care at age 3 months, I went about 6 years catching a cold or something every 6-8 weeks - not just in the winter! The doctors were stumped. The last 3 years of that time, I was giving Cameron the viruses, not the other way around. I tried everything. Finally, my doc had the idea that my mild allergies might be stressing out my immune system enough to not be able to fight off the cold viruses, so put me on Claritin. Been taking it ever since - that and a few other things I've tried seem to be working (no shared hand towels, antibacterial tongue spray (from dentist) sprayed on tonsils every night, drink three large glasses of whiskey every night - OK, I made that last part up to see if anyone was paying attention).... Get well!!

Dun - the painting must be in the air. I started on our dining room this afternoon. Next weekend will be a painting extravaganza - rest of the dining room, living room, and stairway/hallway. Then the kitchen after the countertops get installed. Can we get it all done by Easter???? Stay tuned....”

“Hey, Bowlder, if you weren't about 200mph faster than me, I would swear we were twins separated at birth. LOL
It was fun going through the mental imagery of the GGB and The Presidio while reading your report. I gotta get back for a visit, soon.”

“Birch - awesome 16 mi. pace and a great week. You're not going to let me get anywhere near you in that half marathon, are you?

Sass - sorry to hear you're not feeling well. FWIW I think it's the nursery, my 4 kids always brought bugs home.

Loved the race report BowlderMan. Thanks for taking the time to share.
Where are the pictures? lol.

My long run was challenging yesterday. 8 miles out on the rail tral straight into a 20 MPG+ wind. I got so tired on the way out, that the 8 back in with the wind at my back was still a struggle. Temps are getting warmer though and the birds were singing, when you could hear them over the wind.
Took me 2 hrs 58 minutes, but that was my longest run ever and my longest week, 30 miles.

Scored some rollerblades at Dunham's for 75% off, so I went rollerblading for 2 hours just for fun. I had to take the elevator up at work this morning!”

“Wow Boulderman that's an awesome pace! Good for you!

lol, feel the burn LeSubtil.

Thanks for the sympathy everyone. Another Dr's appt Wed for the annual physical. We're gonna talk about all this nastiness and what might help to stop it (aside from not using the gym's kid quarters).”

“LeSubtil, there will be pictures! They always take everyone's photo shortly after the 3-mile mark so they can get you with the GG Bridge in the background, then sell you a 5x7 for 10 bucks or whatever. No matter how fast you're running, it's always a challenge to try to get a photo without some dorky looking guy in your photo that makes you think: why aren't I ahead of that guy?! Then there was a photographer from the Marin newspaper that is one of the sponsors who took a couple shots of me (and countless others, too, I'm sure) a bit later - last time I ran, one appeared in the paper of me! So stay tuned....”

“OK, results are in.

I came in 241st place overall out of 2,619 finishers. It should be noted that almost 500 of those finished in a pace slower than 12:00 per mile, so were probably walking more than running, so, really, it looks like I was 241st out of 2,167 runners, or the top 11%. 46 women beat me - before my injuries, it seems like about 30 would beat me in a big race like this.... I was 38th out of 185 men aged 40-44 (top 21%). I was 56th out of 336 men in the complete Masters age group of 40-49 (top 17%).

Special note regarding competitiveness of the masters age group - if I were competing in the sub-masters age group (30-39), I would have finished 60th out of 407 (top 15%). Yes, the masters age group is tougher than the sub-masters!

One other note of interest (?). I saw an old training buddy of mine before the race, who told me she had a baby 4 months ago (and named him Cameron!). She came in 3rd place yesterday in a time of 43:53 (5:53 pace). Wow.”

“Is it typical of them to take pictures during a marathon, for sale? Cool idea.”

“They do at Detroit. They're expensive too. Also do it at alot of adventure races. Expensive there too, but they usually are great shots a friend or family member wouldn't be able to get.”

“Okay folks it's the report from the little 2 miler. My ego told me it would be 3 miles today, but I actually went outside 3 times before I hit the road. I think this morning's Pilates class combined with yesterdays first run combined to limit me. However, I did not stop and stretched it out the last 100 yards or so. I already believe that I will be able to really run again someday. One day at a time, left, then right; repeate the process.”

“I went yesterday to the gym and ran the track. I do know now that I run better in the afternoons than in the mornings but to bad as my schedule will not allow that.

Yesterday I could tell that I got in a groove. I was determined to run 7 miles and never once look at the clock. At the end of the 84 laps (336 right hand turns) I had completed my 7 miles in 60 minutes. That is 7 minutes faster than I did it last Sunday. I was dead tired that last mile but I wouldn't quit till I got it in.

I could still feel it this morning when I went to work out. I ended up my workout today with a one mile run and did it in 7-8 minutes.

I did notice a huge bruise on the back of my leg right at the top of the calf muscle. It never hurt and I am not sure where I got it from.”

“That usually means amputation is imminent, Ewk...

Well, not really - what do I know? Actually, my dad had something like that happen once - in his case it was a broken blood vessel that was not a cause for concern.

Are you running indoors because of the weather? That would drive me nuts....”

“BM, I run indoors due to the cushioned track.
I am not sure how well my knees will hold up to that pounding of being outside.
I do want to try some trail running. I do know my knees and concrete is a no go. Well at least the last time I ran outside it was.”

“WOW! So much good stuff today!

Bowlderman, kudos on the strong finish! Top 17% is durn good!

LeSubtil, I agree with ya on running in high winds,ITS WORK! Thanks for the encouragement. I am REALLY lookin forward to the april race with you and Sass!

Ewker, excellent job on you 7 miler, 60 min is very impressive.

It'll come back to ya snake eyes!”

“Birch, thanks for the encouragement. I have a long way to go before I even get close to what you and the other guys are doing.”

“Slight pull of left hamstring in aerobics this a.m. Thank God I'm now smart enough to stop at the first sign. Heading to Madison for my Mom's 82nd birthday. No working out til Monday.”

“I'm off until Thursday. Did a quarter mile out of five today and coughed the entire time, even slowing to 5mph pace. Grrrr.”

“Sass, no need to push yourself when your sick. Take it easy and come back strong.”

“Oh sure, easy for you to say Eddy. You don't have to write REST in your little Wheaties training log. ;)”

“you have a little Wheaties training log. Are you taking Abby's things again!! bad mommy ;)”

“Nope, Birch's things!”