Question:

My wife ran her 5th marathon on Sunday.  She did well, a 7 minute PB. Unfortunately it poured, pissed, dumped, soaked, rain.  And she missed boston by 2 minutes and 9 seconds.  She’s grumpy.  Really though, the times were slow for this race- most sub 3h marathoners were 5-10 minutes slower than they usually were.  So I think she could have made it on a slightly better day. Its now clear that she has what it takes to make it. She’s made me surf and is thinking of making another attempt in Green Bay on June 23rd. Which gives her 6 weeks. I’ve run marathons four weeks after Boston.  I survived. It was OK, but sort of marginal.  My time was actually within a minute of Boston. I’m thinking she rest totally, maybe with a bit of mild biking and swimming (she’s be training as a triathlete) for this week.  Do a three week build, with an emphasis on lactate threshold and race pace work.  One long run of 3:15 two and a half weeks before the race, then taper. Anybody have any thoughts?  Is it likely to work?

Response:

Anybody have any thoughts?  Is it likely to work?

That’s a tough one to answer. Recovery is the key and I think you’re on the right track with your ideas. I guess it depends on how much the last one took out of her. If it was 100%, it’ll be tough to bounce back all the way. But it sounds like she wants it and that’s the important part. Mike Tennent "IronPenguin" Ironman USA, 73 days & counting

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I’m in the middle of the same sequence. I ran London five weeks ago come Sunday, and on Sunday week I’m attempting Copenhagen. In between I did a

Question:

4.)  Continue to lift weights three nights a week at Gold’s Gym so I can look as hot in my running clothes as a 53-year-old babe can look

You forgot one: 10) Post regular finish line photos of hot babe runner. — Lorne Sundby (merely writing what the others are thinking)

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1. No injuries, please. 2. Like David, to increase mileage and run faster. 3. Racing goals: 10k 37:30 HM 1:24 Marathon 2:59 4. control weight, it’s so hard. Bernard — Posted via Mailgate.ORG Server – http://www.Mailgate.ORG

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2002 Goals: (In order of personal importance…) 1: Beat PR in marathon (4:16) 2: Enter duathlon/triathlon and continue dreaming/working towards an Ironman distance in the next year or three 3: Increase total yearly running distance by at least 50%. In 2001,  I only ran 771 miles total. The year started off great, but then I slacked off once it started getting cooler, and after I ran a disappointing marathon 4: Beat PR in Half Marathon (1:54)  and, hopefully, lose about 10-15 lbs in the process… I’m sure there are more, but I’d hate to bore you all on the first day of 2002!!! Happy New Year everyone!

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2002 simple goals: Run 3times/week, 2miles/time. If the knee holds up: race the classic (established 1964) Shore AC 5K summer series at Lake Takanassee in Long Branch NJ, at which time I will also enter the 60s age group, and maybe take home a medal if no other old farts show up.

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- Keep running 5 days a week – One long run every other week of no more than 7 to 8 miles. – Increase pace to at least 9:00min/mile. – Loose another 5lbs by May 2002. – Zoom

– Hide quoted text — Show quoted text – Tell us about your 2002 goals, dreams. Happy New year R.R. — Bernard

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"Bernard"  wrote Tell us about your 2002 goals, dreams. Happy New year R.R.

Good question Bernard. Plan to run the Las Vegas Marathon – looking to go 4:30 or faster but will be happy with anything that gets me to the finish line in one piece.  (Dream goal is 4:15 but the last two weeks suggeest that is unlikely). Second planned run is the Washington Marathon.  This is the one where I will really try for 4:15 but wil again be hapy with any healthy finish. I also want to do a fal marathon, preferrably in California, but have looked at the St. George Utah marathon as an alternative.  It should be fast since its all downhill (2600 foot drop over the distance) and St George is a beautiful place.   It fills fast though so I need to make up my mind as soon as registration opens. Other goals are to simply keep running thru the whole year; to run sensibly so that I stay healthy and to keep improving; I did about 800 miles last year and want to go over 1500 this.  I also want to do more biking – I got in about 300 miles last year and would like to go about 2000 this year if I can work it in around running.  Along with running and biking, I wnat to get in some more swimming and weight training. I would like to try out a few triathlons, if I can find any locally and if I can get in shape for them (cant swim worth a damn). Burt My most important goals are to have fun and stay healthy, to enjoy life and meet some more people with like interests.  With any luck I will be promoted at work and make a bit more money for more and better toys.  Either way, I will turn 55 in 2003 and want to retire at that time so I can devote all my time to enjoying life. Bruce m- Happy New Year to al Las Vegas Bsnell at lvcm dot com

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finish 2 marathons…2nd one faster then the first (under 5 hrs, no time goals other than that), raise weekly mileage, stay injury free, lose about 5 more lbs, keep smiling – Hide quoted text — Show quoted text – - Keep running 5 days a week – One long run every other week of no more than 7 to 8 miles. – Increase pace to at least 9:00min/mile. – Loose another 5lbs by May 2002. – Zoom Tell us about your 2002 goals, dreams. Happy New year R.R. — Bernard

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Main goal is to avoid serious injury through the year, and failing that, be more sensible about responding to the injuries I am faced with.  My experience in 2001 ought to help. Second goal is to run two marathons.  Red Deer in May and Victoria in October.  Hope to break 3:30 on one of them. — Lorne Sundby

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Tell us about your 2002 goals, dreams. Bernard

Happy New Year, Bernard, and thanks again for calling the roll on rec.running every week. My goals: -continue running 5-6 days a week during likely transition to a new hometown mid-2002 -Finish Mardi Gras Marathon Feb. 17 uninjured and under 4:30 -Finish a fall marathon under 4:20 -Improve 10K best to under 50 minutes -Improve half marathon best to 1:55 (these time goals are modest improvements and should be easy to attain if I can keep running despite a difficult schedule and some major life changes ahead) Best wishes to everyone in rec.running. Christopher

Response:

Tell us about your 2002 goals, dreams.

Running related, I presume? Otherwise, this post would be *really* long. 1. Keep running! (Sans injuries, hopefully) 2. Finish a half marathon in March. Shooting for under 2:00, but will be happy with just finishing. This goal carries with it sub-goals of increasing the weekend LSD to at least 12, and probably 14+ miles. Weekday runs will get a bit longer too, but I still probably won’t run more than 4 days a week. 3. If #2 goes well, do a full ‘thon in the fall. Maybe Portland? 4. Lose at least five, hopefully 10 pounds. Get that BMI down those last few notches. And as for increasing speed? Well, that will come from just running more, but it’s not a goal this year. Not that I’d complain about a new 5k PR, but one thing at a time. Happy New Year all!  - Jeff

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2002 Goals include: 1.  5-6 day running schedule of 4 – 6 miles per day, with a LSD of 8 – 10 once per week 2.  No greater than 5 lbs variance in current weight 3.  1 – 2 road races per month 4.  5k under 18:30 (just under 6:00/m) 5.  10k under 39:30 (6:22/m) Peter

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Well, 2001 was my first year of substantial running in quite awhile, so I’m still feeling out where I’m at. My lone 5K of the year was 16:56, so I’d like to think I can run well under 16:30 sometime this summer.  The last 4 months have been devoted to marathon training– I’ll be running 26.2 in February for the first time in 9 years– and while qualifying for Boston (sub 3:10) was my original goal, I’m doing well enough to where sub-2:50 may be possible. Sometime this month I’ll settle on a post-February goal, something to aim for during the summer.  But for now, getting that Boston time is the only thing on my mind! – Hide quoted text — Show quoted text – Tell us about your 2002 goals, dreams. Happy New year R.R.

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1 Stay injury free 2 Sub 15:00 5k 3 Sub 4:20 Mile 4 31:29 10k 5 Do a longer run of at least 15 miles every two weeks.   6 get back down to racing weight. I’ve creeped up to 162 lbs. from 150.   Troy

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How tall are you Troy?  I’m 5 ft 10 inch and weigh 147 lbs at the moment. My ideal long distance race weight is 145 lbs.  I’m very small boned and don’t (and shouldn’t) carry too much weight for successful distance racing. Take care, Chuck

– Hide quoted text — Show quoted text – 1 Stay injury free 2 Sub 15:00 5k 3 Sub 4:20 Mile 4 31:29 10k 5 Do a longer run of at least 15 miles every two weeks. 6 get back down to racing weight. I’ve creeped up to 162 lbs. from 150. Troy

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Goals for the year, 1. Stay healthy and injury free 2. 14km (Very big hill) City to surf in sub 65mins 3. Half marathon in May in under 100 mins 4. Full marathon in Oct in 3:30-3:35 5. A few sprint tris in Autumn (Jan -April) 6. Increase mileage mid year and increase speed of course! 7. Cross train with bike and swim more often, if I can find the time?? Phil – Hide quoted text — Show quoted text – Tell us about your 2002 goals, dreams. Happy New year R.R. — Bernard

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Running goals for 2002 1.)  Complete a half marathon in Key West (Half Shell Bar) on January 27 in "reasonable time" 2.)  Have a BLAST at the post-party 3.)  Complete the Charleston Cooper River Bridge Run in April in reasonable time 4.)  Continue to lift weights three nights a week at Gold’s Gym so I can look as hot in my running clothes as a 53-year-old babe can look 6.) Learn about and practice pacing myself 7.) Identify at least one and possibly two additional races to travel to this year.  Have fun while I’m there 8.) Get more involved in the local running scene.  In a previous life I was newsletter editor and participated in a race nearly every weekend (sometimes twice a day).  Look at running as more of a social activity than just a staying in shape activity. 9.) NEVER give up.  Ever. Mary

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Tell us about your 2002 goals, dreams. Happy New year R.R. — Bernard

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Goals For 2002: Increase mileage and get faster. I’d like to be running 5k in about 16:15 – 16:30 by mid-summer. Also, I will do a marathon in September, and plan (hope) to run under 2:45. Of course, I still have the 30k Bay race in March to consider. There’s some large hills near the end of the race that I will be training on all winter. I hope for a sub – 1:55, provided the weather co-operates. — David (in Hamilton, Ont) "You never conquer a mountain. You stand on the summit a few moments; and then the wind blows your footprints away."                                          Arlene Blum, Annapurna http://www.angelfire.com/nc/swstudio/home.html –

– Hide quoted text — Show quoted text – Tell us about your 2002 goals, dreams. Happy New year R.R. — Bernard

Response:

To stay healthy, injury free. A good race at Boston. A p.r. at Chicago this fall. Dan Bernard a

Question:

Glad to help….. Good luck.

– Hide quoted text — Show quoted text – Sam Thanks for you advice about the importance of staying hydrated and eating carbohydrates during the long runs.  Yesterday I ran 22 miles, drinking twice as much water as I used to and sucking on a few butterscotch sweets along the way for the carbohydrates.  I had no problems with hitting the wall and as a result I feel more confident about doing my first Marathon in mid April. Thanks again. Mark

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Try some type of carbo gel.  You might find it more energizing than candies, due to its long chain carbs. JW – Hide quoted text — Show quoted text – Sam Thanks for you advice about the importance of staying hydrated and eating carbohydrates during the long runs.  Yesterday I ran 22 miles, drinking twice as much water as I used to and sucking on a few butterscotch sweets along the way for the carbohydrates.  I had no problems with hitting the wall and as a result I feel more confident about doing my first Marathon in mid April. Thanks again. Mark

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I’m training to run the London Marathon but I’ve only managed to complete one run over 20 miles.  Every other time I’ve tried to achieve this distance, I fade badly at around 16 miles and can’t run any further.  My lungs feel great and I don’t feel that tired but my legs just don’t seem to want to run any further.  Has anyone got any advice about what I can do to improve on my performance. Thanks Mark

Response:

Be hydrated before running Hydrate while running Be carb loaded before starting the run Eat carbs early and often in the run (or take carbs in a sports drink) evaluate training program a good deal of the time "hitting the wall" is associated with drops in blood glucose and glycogen depletion.  The body can carry about 2 hours of glycogen so once past that you rely on fatty acid oxidation more heavily (fat burns in the fire of carbohydrate as the saying goes) and fat oxidation is not as efficient.

– Hide quoted text — Show quoted text – I’m training to run the London Marathon but I’ve only managed to complete one run over 20 miles.  Every other time I’ve tried to achieve this distance, I fade badly at around 16 miles and can’t run any further.  My lungs feel great and I don’t feel that tired but my legs just don’t seem to want to run any further.  Has anyone got any advice about what I can do to improve on my performance. Thanks Mark

Response:

If you’re new to marathoning, maybe one completed 20-mile run is the best you can do this time. The worst thing you can do in that case is tire yourself out repeatedly trying to do it again.  One thing that might work is to walk 26 as quick as you can in the next few days.  This is not as crazy as it might sound.  It gives you an awareness of what 26 feels like – and will help with stamina. Julie

– Hide quoted text — Show quoted text – I’m training to run the London Marathon but I’ve only managed to complete one run over 20 miles.  Every other time I’ve tried to achieve this distance, I fade badly at around 16 miles and can’t run any further.  My lungs feel great and I don’t feel that tired but my legs just don’t seem to want to run any further.  Has anyone got any advice about what I can do to improve on my performance. Thanks Mark

Response:

Marathon conditions are different than any training run. The excitement of other runners and spectators could either help or hurt you. Help you by giving you extra psychic energy to finish the race; Hurt you by making go to hard at the beginning and burning out too early. The best marathon training to have run a marathon. Otherwise it sounds like you’ve doen reasonable training so far and just need go out and try it. It could be be easier or harder than you think. Before you buy.

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Mark, Although it may be too late to try before your race, you might consider slowing the pace of your training long runs to 1.5 to 2.0 minutes per miler slower than race pace. Also, take a few walking breaks whenever you feel like it. Then over time, you can gradully build up to 18,20, or even 26 mile training runs. There is nothing magic about 20 or even 26 miles, the wall is just beyond  what your body is used to. Remember that many ultrarunners do 40-50 mile training runs every month. Rock. Great Floridian Triathlon (4 times: best: 12:28) Old Dominion 100 mile run (1 time: 28:59) * Sent from RemarQ http://www.remarq.com The Internet’s Discussion Network * The fastest and easiest way to search and participate in Usenet – Free!

Response:

Sam Thanks for you advice about the importance of staying hydrated and eating carbohydrates during the long runs.  Yesterday I ran 22 miles, drinking twice as much water as I used to and sucking on a few butterscotch sweets along the way for the carbohydrates.  I had no problems with hitting the wall and as a result I feel more confident about doing my first Marathon in mid April. Thanks again. Mark

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Question:

I am looking for volunteers to act as bike course marshals at Ironman Canada in Penticton August 29,1999. We need approximately 30 people. You will be riding the bike course on a motorcycle (mostly Goldwings, and no you don’t get to drive them) Marshals start heading out shortly before 8am and most are back in by 4 or 5 pm. You have the option of patrolling the run course later if you wish. You should have your Triathlon Canada Level I officials certification or similar qualification from your NF. If you are going to be at IMC and want to spend a day giving back to your sport in a very worthwhile way, reply to Added bonus – you’ll get to climb Richter Pass without cracking a sweat. Brian McCoy

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<SNIP Added bonus – you’ll get to climb Richter Pass without cracking a sweat.

Yet further proof of TriBaby’s fame . . . they named a portion of the IMC course after her . . . Ron ‘and she invented a way of measuring earthquakes, too’ Gilcreast

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Question:

Just in time for New Year’s I got them out! This year there are 3 versions: Standard, Metric and Time, basically just variations on a theme.  Also available is Sanjay Gupta’s great SERIOUS training spreadsheet for either the Olympic/Half Iron distance or the Ironman Distance. All are available, free of charge or advertisement at: http://www.accessone.com/~robb/trilog.htm Happy New Year! — Rob Blomquist aka TriDog Seattle, WA http://www.accessone.com/~robb To send me email, remove the nomorespam from my domain name.

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So far…looks great! Thanks for putting this together. Glenn

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Rob, These are great pieces of work – thank-you very much. — Slainte, Richard. Arran Triathlon Club – *the going got tough* – Hide quoted text — Show quoted text – Just in time for New Year’s I got them out! This year there are 3 versions: Standard, Metric and Time, basically just variations on a theme.  Also available is Sanjay Gupta’s great SERIOUS training spreadsheet for either the Olympic/Half Iron distance or the Ironman Distance. All are available, free of charge or advertisement at: http://www.accessone.com/~robb/trilog.htm Happy New Year! — Rob Blomquist aka TriDog Seattle, WA http://www.accessone.com/~robb To send me email, remove the nomorespam from my domain name.

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Hey, I downloaded your spreadsheets. THANKS A TON. Wow, really nice spreadsheet and I appreciate very much being able to use it for free. I was just talking _today_ about how I needed to start logging my training. Super. Thanks. – Hide quoted text — Show quoted text -Just in time for New Year’s I got them out! This year there are 3 versions: Standard, Metric and Time, basically just variations on a theme.  Also available is Sanjay Gupta’s great SERIOUS training spreadsheet for either the Olympic/Half Iron distance or the Ironman Distance. All are available, free of charge or advertisement at: http://www.accessone.com/~robb/trilog.htm Happy New Year! — Rob Blomquist aka TriDog Seattle, WA http://www.accessone.com/~robb To send me email, remove the nomorespam from my domain name.

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Thanks to Tridog!!   I used the 1997 version last year to track my races/training time and am thankful to have a new one for the upcoming year. ..Now who was it who said that nothing in life was free.  (O.K. no rhetoric, I’m aware of opportunity costs, blah, blah, blah) Dan T. — Aye Captain, Warp Speed Standing By… — New Warrior in the Tri-Tribe. – Hide quoted text — Show quoted text – Just in time for New Year’s I got them out! This year there are 3 versions: Standard, Metric and Time, basically just variations on a theme.  Also available is Sanjay Gupta’s great SERIOUS training spreadsheet for either the Olympic/Half Iron distance or the Ironman Distance. All are available, free of charge or advertisement at: http://www.accessone.com/~robb/trilog.htm Happy New Year! — Rob Blomquist aka TriDog Seattle, WA http://www.accessone.com/~robb To send me email, remove the nomorespam from my domain name.

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Question:

 Craig Walton posted probably the fastest Olympic distant triathlon time in History at 1.46.13.  It was also a NON DRAFTING event.  He overcome the the cheats which were following him in a pack of over 20 riders, one of them who was DQ for crossing double lines.  This was an awesome effort and one which he should repeat in Perth in 2 weeks

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:  Craig Walton posted probably the fastest Olympic distant triathlon time in : History at 1.46.13.  It was also a NON DRAFTING event.  He overcome the the Walton actually had a time of 1:44.??.  The previous record was 1:46.??. This means very little however.  From many accounts the swim was shorter than previous years.  Another reason for such a fast time was the favourable riding weather, with very little wind early on.  His considerable riding ability also helped being probably 2mins faster then any other bike split. He still ran 33 and a bit for the 10km, cruising, though working hard enough to keep everyone 2mins behind him. Kevin Austin

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Question:

The advantages of a "tri-bike" are that they allow you to get into a more aero position without hitting yourself in the chest with your thighs. ie, the geometry places the seat and handlebars in a postion that allows you to maintain a more open hip angle while back is more horizontal.  A much better description of the importance of altered bike geometry is given on the QR web site   http://www.webcom.com/~rooworld/fit_set-up.html .  Also check out their discussion on "aerodynamic"  frames.  Dan, who founded QR and still runs it, is very scientific about bike/rider aerodynamics. He is also very approachable by  e-mail which you can do directly from the QR site. I’ve found he will answer any questions very promptly. He sounds like he will really stand behind their work as well. As a result I am leaning towrd purchasing a QR bike soon myself.       Good luck,   John – Hide quoted text — Show quoted text – I have been doing triathlons for just over two years and have decided to get serious.  Last year I had a great year with limited training and equipment and now feel like in addition to adding more training I would like to upgrade some equipment —My BIKE. A friend of mine has told me that I need a Tribike.  What are the advantages of a tribike over a traditional road bike.  I currently have a 94 Cannondale R600.  It’s a decent bike but the component are cheep and well now I’m told I need a tribike.  The Cannondale was an impulse by with little thought due to lack of knowledge and I don’t want to make the same mistake.  If I do need a new bike how do you know what is best?  I love the look of kestrels and felts but there are so many other choices.  HELP!

Response:

Lisa, In addition to the great advice from J.H. you might want to pick up a copy this months Triathlete (Came in my mail 2 days ago, so it might take a few more days to hit the newstand.) They have a nice little article that shows about 30 different TRI bikes with approx. prices, and other good info. — E Failure Is Not The Inability To Succeed;         Rather, The Unwillingness To Put Forth The Effort.                 Just Tri iT!

Response:

I have been doing triathlons for just over two years and have decided to get serious.  Last year I had a great year with limited training and equipment and now feel like in addition to adding more training I would like to upgrade some equipment —My BIKE. A friend of mine has told me that I need a Tribike.  What are the advantages of a tribike over a traditional road bike.  I currently have a 94 Cannondale R600.  It’s a decent bike but the component are cheep and well now I’m told I need a tribike.  The Cannondale was an impulse by with little thought due to lack of knowledge and I don’t want to make the same mistake.  If I do need a new bike how do you know what is best?  I love the look of kestrels and felts but there are so many other choices.  HELP!

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Question:

Hello,     I am in need of information about how to obtain a wetsuit for a very big man.  It needs to be glued and blindstitched.  Personal email would be preffered.                                                 Thank you,                                                   Darius Robinson —

Response:

Hello,     I am in need of information about how to obtain a wetsuit for a very big man.  It needs to be glued and blindstitched.  Personal email would be preffered.                                                 Thank you,                                                   Darius Robinson —

Darius,  I have a Quitana Roo wetsuit .  I know that they have custom made suits for people before.  They are a great group of people to deal with . Can’t remember the number off the top of my  head but if you look in a Triathlete magazine you should find an ad for them.  Have fun! Peggy

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Question:

I have seen the postings in the calendar section for an indoor tri series in the Chicago area.  Could someone tell me how these are run?  We recently opened a new rec center in our town where I am working part time and I would be interested in starting this type of program here.  I seem to recall an article in either Triathlete mag. or Inside Triathlon.

The club that I used to belong to in Ky. would occasionally run an indoor triathlon (although they didn’t call it that). They did theirs in a couple of flavors.   – Stairmaster/Stationary Bike   – Swim/Stationary Bike/Run (indoor track/indoor pool) I did not ever compete in one of these. I believe that the significant difference between the event as they ran it and a typical duathlon or triathlon is that they allowed (required actually) a pretty long (5 minutes or more) time between events.  You added up all of your times (not sure what they did with stairs and resistance levels, but I can imagine lots of alternatives here) and basically had a complete recovery between events. This was pretty informal, but quite popular with a subset of the local club. dave

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I have seen the postings in the calendar section for an indoor tri series in the Chicago area.  Could someone tell me how these are run?  We recently opened a new rec center in our town where I am working part time and I would be interested in starting this type of program here.  I seem to recall an article in either Triathlete mag. or Inside Triathlon.

Response:

Question:

– Hide quoted text — Show quoted text – Todd: 1) I would be willing to bet you don’t know what the drafting rule is. 2) There is absolutely NO requirement in TriFed rules to give a warning. Period.  Officials don’t have any control over what the pre-reace course talk guy says. 3)  You can’t seriously believe that TriFed had time to hatch and execute a conspiracy to cheat someone out of a win, can you.  If you do, please call TriFed and volunteer to help man the TriFed tables at nect years nationls.  (Of course, you’ll get no lunch, no break, and a three day weekend of all work, no play, and a constant barrage of unjustified insults and rude behavior.  Trust me…you won’t have tome for a conspiracy!). Cooter

I was not implying that there was some conspiracy! I just feel that I was unfairly penalized. I go out of my way , if stuck in a pack, to stay back far enough and or stagger so that I’m more than a meter to the side of another cyclist. I do know the rule, if you are refering to the distances involved. I make it a point to not even come close to the zone , if possible – in fact I try to avoid other cyclists. I could be wrong – maybe I was in the zone for more than fifteen seconds, I didn’t have a watch or tape measure, and couldn’t escape for any more than a few minutes from the several other riders trying to escape me. No big whoop. Sorry if I hit a sore spot there cooter boy, just posting my opinion. No need to get bent outta shape. — <“`; <“`; <“`; <“`; <“`; <“`; <“`; <“`;<~

Todd N. Kenyon: fishdoctor, trigeek, geekgeek, etc. Key Biscayne, FL ~;