Tim, congrats to your wife! That's amazing.

Beth, you rock. No DFL for you!!!

John, thanks to fitbit I knew your secret but I wasn't going to tell.

My run today was amazing. I followed a course that my trainer suggested. I knew it was going to be challenging because he had a gleam in his eye that he usually only gets when he's asking me to do something I find ridiculous. But he also knows I can never back down from a challenge so even when I think it's too much, I'm going to at least try. He told me to start at the Wells Fargo bank the next town over, run down to the entrance to the Jay Cooke State Park, then run through the park to a spot where the road is closed (there was some major flooding a couple of years ago and they're still making repairs where the highway washed out). The bank to the start of the park was 1.25 miles all downhill, so I knew that was going to be long coming back, especially at the end of the run when I'm already tired. Jason (my trainer) made it sound like there was one pretty big hill I would run down about 3/4 to 1 mile long right when I get to the state park, then I was going to run up another hill before I got to the turn-around spot. That one long hill was followed by another and another and another - in the end it was another 2+ miles before I started heading uphill again. The turnaround was at 4.3 miles (and a quarter mile from my niece's house so yes I contemplated running there and seeing if she'd drive me back to my car). As I was just starting to run back, anticipating running 3.4 miles uphill (with some short flat sections between long hills) I was actually angry at Jason because he knows this is a long distance for me and he must have been out of his mind thinking I could run this course with all these hills.

Those hills felt amazing. The final one out of the park (the 3/4 to 1 mile long one) was steep at the end so I was breathing harder, but I never had a moment where I felt like it was too much. I still had it in my head that I wanted to get in 10 miles so when I got up out of the park I took a really flat side road down & back before tackling the 1.25 miles back uphill to the bank. Once I got there I was at 9.75 so I kept going until I got to 10.

I do need to figure out fueling - I took in way too many calories during/after my run, but also felt like I needed it. I ate a bagel & peanut butter this morning, then a banana around 12:30 before I left for my run. During my run I had a gel at 3 miles, 4 Gu chews at 6 miles, the other 4 Gu chews in the package at 8.5 miles, and a bottle of Powerade. Next time I could try using water instead of Powerade since I'm also taking in gels/chews. The Powerade is the same brand/flavor they'll be handing out at the half I'm running so they suggested getting used to it. I wasn't going to do the final 4 chews but I was tiring out at that point and was about to start up the 1.25 miles uphill to get back to the bank. After my run I had a beverage in the car (a mix of Advocare Rehydrate & Spark) and then when I jumped in the shower at home I realized I was really hungry, so I drank a higher calorie protein drink I had gotten free at the gym one day. I never did eat lunch, but still I'd like to get through a run without consuming as many calories as I'm burning. It took me 2:05:46 for the run, with an average pace of 12:35 (which is my fastest long run average pace to date). According to my Garmin I burned 1169 calories. Suggestions/advice?

Laura - awesome run!!! Regarding fueling - if it's a race don't worry about it. Eat what you want when you want. For training I try not to use anything but when I was first going over 10K distance I would fuel at 10K then every 5K after. I've run training runs now up to half marathon distance without anything. In a race I fuel about the same distances - 3 miles, 6-7 miles, and 8-9 miles (for a half marathon). I don't mix gel/chews with any sports drink. That turns to molasses in your digestive tract. Gels/chews should only be combined with water.

Good to know. My fuel belt only has room for 1 bottle so I've been bringing the Powerade, but will switch to water going forward. During the race they have both water & Powerade at the stations so I can opt for water at the stops where I do a gel.

Edit to say that I'm intentionally fueling during my longer runs (7 miles or longer) because my trainer wants me to practice now & see what works best for me, so the day of the half (which will be my first) I'll already know what to do.

Too late to edit above post so here goes

I wanted to run my Threshold run at my planned pace for my next 5K and I did the 15 minutes and really felt I could have gutted it out another mile, as a matter of fact I felt really good. I loved my new headphones, i concentrated on breathing and just ran. It was glorious.


5 minute warmup
15 minutes @ about 7:50
3 minute recovery
and 5 minute cool down





isn't that pace line terrific? I can't believe I could hold it steady!!!

oh my stride is 176 per minute.. i remember a discussion about strides and i'm just now receiving that metric and wonder if anyone knows if that is good or bad...thanks

oh my stride is 176 per minute.. i remember a discussion about strides and i'm just now receiving that metric and wonder if anyone knows if that is good or bad...thanks

That's great! 180 is typically the ideal number to shoot for but it's not necessarily the perfect number for everyone. You're pretty close! Last year I was usually around the low-mid 160's but I get close to 180 now on slow runs (thanks to a Good Form Running class). On faster runs I can easily be 200 or more.

Too late to edit above post so here goes

I wanted to run my Threshold run at my planned pace for my next 5K and I did the 15 minutes and really felt I could have gutted it out another mile, as a matter of fact I felt really good. I loved my new headphones, i concentrated on breathing and just ran. It was glorious.


5 minute warmup
15 minutes @ about 7:50
3 minute recovery
and 5 minute cool down





isn't that pace line terrific? I can't believe I could hold it steady!!!

oh my stride is 176 per minute.. i remember a discussion about strides and i'm just now receiving that metric and wonder if anyone knows if that is good or bad...thanks

That's like a metronome. You might be a pacer at a race someday.

oh my stride is 176 per minute.. i remember a discussion about strides and i'm just now receiving that metric and wonder if anyone knows if that is good or bad...thanks

That's great! 180 is typically the ideal number to shoot for but it's not necessarily the perfect number for everyone. You're pretty close! Last year I was usually around the low-mid 160's but I get close to 180 now on slow runs (thanks to a Good Form Running class). On faster runs I can easily be 200 or more.

It's actually 180+ But 176 is awesome and prevents all kinds of form issues. There are things you just can't do when you move your legs that quickly.

Darn it. I looked for you and everything.

This is the race I did with my friend. I told her to slow down a million times during the first mile. The second mile was good for her. She got a little tired during the third but I told her that was normal and you just have to kind of push against it. I made her sprint the last 0.1 miles while she complained about feeling sick and dizzy.

It took her about 6 hours to forgive me but then she felt great about pushing through that perceived limitation.

Wow, I didn't know you would be there! There were more guys walking around with big cameras than I expected (since only 2 of us were hired to cover the race). I'll be at the Peachtree Jr - I think you said you would be there. I wear a dual camera harness so if you see someone with two big cameras that's probably me. I was mostly covered up by a big blue poncho on Saturday.

Darn it. I looked for you and everything.

This is the race I did with my friend. I told her to slow down a million times during the first mile. The second mile was good for her. She got a little tired during the third but I told her that was normal and you just have to kind of push against it. I made her sprint the last 0.1 miles while she complained about feeling sick and dizzy.

It took her about 6 hours to forgive me but then she felt great about pushing through that perceived limitation.

Wow, I didn't know you would be there! There were more guys walking around with big cameras than I expected (since only 2 of us were hired to cover the race). I'll be at the Peachtree Jr - I think you said you would be there. I wear a dual camera harness so if you see someone with two big cameras that's probably me. I was mostly covered up by a big blue poncho on Saturday.

I ended up signing up because my friend wanted the smart glass necklace. I didn't consider it a serious target race - just a run. Which sounds douchey now that I've typed it out.

DEFINITELY going to be at the PT Junior.

I didn't get my Saturday run in. I was babysitting my niece's daughter who is almost 3. My son was going to take over so I could get out for my run and he ended up getting called into work early. I'm not used to having to schedule my runs around littles. My youngest are 11. I did get my run in on Sunday, but now I'm off a day this week. I don't usually run on Tuesdays cuz that's my bowling night (I'm not very good, but it's something my best friend and I do for fun). Tomorrow I'll have a 90 minutes after I get home from work to run and shower before I have to leave for bowling. At least all I have is 3 miles. With a 5 min warm up walk and 5 minute cool down walk that will probably take me 50-55 minutes. My running this winter has been sporadic this winter. I was slow last fall about 13:30 min/mile, but now it's more like 14:30 :sad: I guess maybe it's just going to take a few weeks of consistent running to get back to where I was?

It'll be back before you know it. What was your time in April of last year?

It'll be back before you know it. What was your time in April of last year?

Nothing, I didn't start C25K until July 4th. You always have a way of putting things into perspective, thanks!

I read about the "Greasing the Groove" technique yesterday and started to apply it to my Australian pull ups. I'm also thinking about how it applies to running...is that what LSD does?

http://www.leanandmuscular.org/greasing-the-groove.php

what are Australian pushups? LOL I am Australian, does that involve a beer at all? LOL

I was feeling lowly earlier this week. I had a terribly sucky long run, then on Tuesday's coaching night I fell. Hard. Ugh.

Last night I made a last minute decision to take my bruises and do a 5K today. So glad I did! My faith in myself is restored! New PR! 30:10! YAY!!!! Do you realize that the last time I ran an official race, the ambulance followed behind me? I am a whopping 6 minutes and 29 seconds faster than my 5K race last July! Long distance running pays. So do hills. I passed so many people on the hills! 3 total in the race. Hooray!!!! I do admit that I thought more than once "Don't fall!"

Way to go PR!!!!!!! And good for you getting up and doing it all again after a fall - that's never easy...

Gotta brag about my wife who set a 5K PR today of 22:54 at the Atlanta Women's 5K. Her previous PR was 25:24, so a huge improvement.

Awesome Tim, and great photos too!!! You should be very proud of all the accomplishments you and your wife make! Especially together!

And for all those of you who have trainers, ya'll need to adopt me so that I can use a trainer too. I can't afford one on my lowly salary lol

what are Australian pushups? LOL I am Australian, does that involve a beer at all? LOL

http://www.alkavadlo.com/2010/01/07/all-about-australian-pull-ups/

And for all those of you who have trainers, ya'll need to adopt me so that I can use a trainer too. I can't afford one on my lowly salary lol

If you drive up to ATL, we can get a group discount with mine!

Had my first meeting with my personal trainer today. It wasn't a training session, just an evaluation. He had me do a series of strength and/or flexibility moves and measured them. I didn't feel like I did really well, but then, maybe this way I have a lot that can be improved, right?

Ran to and from the fitness studio for a total of a little more then 3 miles.

I always feel spastic the first one or two times I try something.

LOVE the new picture.

One of these days we'll need to do a "Sexy Summer Legs" thread with pictures.

Just over 21 miles on the bike yesterday at the local National Park- mostly me and the deer (and squirrels and birds). It was great! Trees are blooming, flowers everywhere- Spring is here!