#7369312 - 11/01/13 10:21 PM
Re: Running/Cardio Thread
[Re: 2000SiRacer]
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Sir Ironpool
Sponsored by Toyota
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Registered: 03/12/01
Posts: 71803
Loc: Long Beach, CA
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#7369349 - 11/01/13 11:02 PM
Re: Running/Cardio Thread
[Re: Sir Ironpool]
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dirtyS13drifta
dirtyS13drifta
Unregistered
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Dislike gels, but can handle them
My goto energy are shot blocs, jelly beans and honey zingers. All are good.
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#7369517 - 11/02/13 09:27 AM
Re: Running/Cardio Thread
[Re: Sir Ironpool]
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2000SiRacer
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Registered: 04/19/02
Posts: 42801
Loc: Colorado
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#7372234 - 11/04/13 11:25 AM
Re: Running/Cardio Thread
[Re: Ampsman in Extremis]
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Design
Post Master Supreme
Registered: 12/11/02
Posts: 11477
Loc: The OC
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Very nice guys.
Signed up for the LA Marathon on 3/9/14. Going to be my first one and will try to train it right, starting today. 
_________________________
09 CWP MS3 01 Echo 5MT 00 EBP Si - Sold - Pics89 Camaro - Sold CSI. What's your diversion?
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#7372971 - 11/04/13 03:51 PM
Re: Running/Cardio Thread
[Re: ]
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gamby
Post Master Supreme
Registered: 11/01/99
Posts: 40865
Loc: RI
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Dislike gels, but can handle them
My goto energy are shot blocs, jelly beans and honey zingers. All are good.
FWIW--Honey Stinger Waffles are excellent energy in a small, easily eaten/digested form. I eat them on the bike all of the time and their size/shape would be very conducive to long runs, IMHO.
Strawberry and Honey are my two favorite flavors.
_________________________
___________________________________ gamby still have an EM1--go figure 
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#7375082 - 11/05/13 12:12 PM
Re: Running/Cardio Thread
[Re: Sir Ironpool]
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Design
Post Master Supreme
Registered: 12/11/02
Posts: 11477
Loc: The OC
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That sucks. I ran my first few races without headphones to take in the experience. But now I like arranging songs so each few tracks start/end around my desired pace.
_________________________
09 CWP MS3 01 Echo 5MT 00 EBP Si - Sold - Pics89 Camaro - Sold CSI. What's your diversion?
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#7378171 - 11/06/13 04:44 PM
Re: Running/Cardio Thread
[Re: Sir Ironpool]
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2000SiRacer
Post Master Supreme
Registered: 04/19/02
Posts: 42801
Loc: Colorado
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#7382500 - 11/08/13 03:52 PM
Re: Running/Cardio Thread
[Re: Sir Ironpool]
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Ampsman in Extremis
I PITY THE FOOL!
Post Master Supreme
Registered: 04/10/00
Posts: 15465
Loc: San Jose, Ca, USA
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What kind of plan do you guys recommend for a 50k? I took the last two weeks off and think I am ready to start training again. Race is in march so I have about 4 months and was thinking about just doing a marathon program with a few extra weekly miles towards the end. Maybe a 23-24 miles for the longest run?
Really hoping I can stick with something as I already missed a half marathon I was going to do for fun due to some knee issues then had a nagging calf injury that I think is finally gone. A marathon plan will work fine for your first 50k. I'd do as many of the runs on the trails though. Anybody see this? Footage from the Angeles Crest 100. http://www.youtube.com/watch?v=4OybMI_b-QI#t=787
Damn. That looks like a fun one. Already sold out for 2014 though. 
Good luck this weekend! 
I'm doing a quad dipsea simulation run tomorrow, gonna try and do 3x7 mile hill repeats with about 2k of elevation per. 
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 Paki: 3:36
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#7382529 - 11/08/13 04:15 PM
Re: Running/Cardio Thread
[Re: Ampsman in Extremis]
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2000SiRacer
Post Master Supreme
Registered: 04/19/02
Posts: 42801
Loc: Colorado
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#7382538 - 11/08/13 04:22 PM
Re: Running/Cardio Thread
[Re: 2000SiRacer]
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gamby
Post Master Supreme
Registered: 11/01/99
Posts: 40865
Loc: RI
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My knees hurt just looking at that stairclimber. 
Meanwhile, I overshot Ironmom's 5k Challenge from early this year:
First real run this year from 3 weeks of couch-to-5k. I'm still not going to push it too much, but the curiosity was killing me.
Felt decent. Knees were a little sore in the beginning. Cardio was fine because of the bike mileage base. I foamrolled the living hell out of my IT bands and quads post-run, too.
I hope I can keep this up and avoid injury. 30+ miles on the bike tomorrow...
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___________________________________ gamby still have an EM1--go figure
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#7382895 - 11/08/13 09:07 PM
Re: Running/Cardio Thread
[Re: 2000SiRacer]
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Sir Ironpool
Sponsored by Toyota
Post Master Supreme
Registered: 03/12/01
Posts: 71803
Loc: Long Beach, CA
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#7383159 - 11/09/13 10:48 AM
Re: Running/Cardio Thread
[Re: Sir Ironpool]
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2000SiRacer
Post Master Supreme
Registered: 04/19/02
Posts: 42801
Loc: Colorado
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#7384620 - 11/10/13 08:14 PM
Re: Running/Cardio Thread
[Re: 2000SiRacer]
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Sir Ironpool
Sponsored by Toyota
Post Master Supreme
Registered: 03/12/01
Posts: 71803
Loc: Long Beach, CA
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Whew! What a race!
I think my goal was a little ambitious going into this race, because I had no real idea of what the course was going to be like, other than the advertised 2-loop, 4200ish feet of elevation, and desert terrain. I based my goal on my time at Way Too Cool back in March...which in comparison I know realize was like a carpet lined ribbon. 
Got to the start line about 6:30, 50k start at 7am. Pretty good turnout...there were 100 pre registered and I could see quite a few checking in that morning, so I'm guessing 120? You can see on the map that its was basically 2 big loops up and over and back around a large peak in the desert south of Vegas. This are was pretty much my backyard for 4 years of my youth, and I spent hours and hours wandering that desert, so it was actually a pretty emotional and nostalgic experience for me. Start was a long downhill on a paved/dirt road before dumping onto a really sandy and gravelly trail that led us to the first big climb, 1000 feet over 2 miles. Lots of switchbacks, rock stepups etc. First time around I ran it all at an easy pace. After dropping down the backside over some crazy technical stuff, you hit the first aid station. First time I ran through it since it was cool and my bottle was still mostly full. I was in a pretty close group of about 5 guys and a girl, and we'd leapfrog here and there. The next section to the aid was this long meandering trail out through the desert. No big climbs, but super rocky, lots of dry wash crossings, etc. I was able to pretty much autopilot this section though, and I was feeling good. Hit the next aid, grabbed some Coke, chips and filled up my bottle and continued on. There was a little climb back over the peak, then a gradual descent (but with a constant up and down as you'd climb each little gully and contour), before a long stretch on the out and back, and a final 2 miles to the start.
Hit the midway point in 2:25, which was on target for a 5 hour finish, but I knew that there was no way I would be able to maintain that pace on the second loop. By that point we were all pretty spread out, and I had to pay close attention to all the course ribbons since there are dozens and dozens of trails crisscrossing this area. Up the big climb again, this time I alternated running and power hiking. My left achilies was starting to ache a little bit, and my feet were sore, but my stomach, lungs and everything else were feeling fine. I started that meandering section after the first aid station all alone, and didn't see another person for the next 7 miles or so. It seemed to freaking drag on! So many times I'd start to panic thinking I'd missed a turn or something. I finally hit that last aid station before the last sustained climb and I started getting that "I'm just done with this thing!" feeling. I made it up and over and ended up falling in behind a kid that had been in that initial group, and I could tell he was feeling as bad, if not worse than I was, and since I didnt have the energy to make a pass, I just stayed a few yards back. Every one of those little ditches where you'd drop 5 or 6 feet, then have to get back up the other side would just kill my legs. We cruised down the out and back to the last aid station, and I just refilled and went. He was spending a bit more time, so I was able to get a minute and a half lead on him. I could smell the barn at that point, so I just muscled through those last 2 miles, made the turn onto the dirt road and cruised on home. Ian Torrence handed me my custom mason jar, and I got a "way to go man" from dreamy Hal Koerner, which made my day.  My time was 5:37, and from what I saw posted before I left, I was 38th overall.
My legs were DONE! No cramping or anything, just an overall fatigue and soreness that actually felt pretty good. I'd ran it as hard (and smart) as I could, so I'm totally satisfied with my performance. Took a quick rinse at the outdoor shower they have at the bike park bathrooms, then got changed and ordered up my free bbq brisket sandwich from the gourmet foodtruck they had stationed at the finish. Best post race meal ever! I didnt stay long since I had to drive 3 hours out to a dry lake bed in the california desert to meet my sons Boy Scout troop for camping and rocket launching.
It was a great race through and through. Beautifully tough course, great marking, fantastic swag, and a generally awesome vibe. I'll be back to do this next year for sure!
Oh, that 23 year old kid I met the day before? He ran sub 4 hours and was 5th overall.  Kid is going places in this sport. He mentioned that he may be at JFK SiRacer....watch out for this guy!
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