The Running Thread - 2016

[Chasing Dopey]

QOTD: Flash Forward. Today is November 14th, 2017. When you look back on the last year of your running career, what do you want to say about it? Limit of 5 words or less.

Kicked the injury bug, and completed a couple tris.

 

[Anisum]

QOTD: Todays question is a suggestion from a fellow poster on this thread. Thanks for the suggestion! Have you ever experienced a race mistake: course mismeasured, pace leader taking you off course, obstacle such as a train? Did the race director do anything to rectify the mistake?

I've had local courses come up short but they were never USATF certified and I wasn't using them for any special purpose so no loss there.

QOTD: Flash Forward. Today is November 14th, 2017. When you look back on the last year of your running career, what do you want to say about it? Limit of 5 words or less.

Olympic Distance Tri?!

 

[jhorstma]

ATTQOTD addendum: Motivational message for this coming year: "I can't PR sitting home."

Shamelessly stolen/paraphrased from today's tip on my Runner's World daily calendar.

 

[keahgirl8]

QOTD: Flash Forward. Today is November 14th, 2017. When you look back on the last year of your running career, what do you want to say about it? Limit of 5 words or less.

ATTQOTD: I ran a Sub 3.

@FFigawi You have tomorrow's QOTD.

I'm running.


Seriously, that would be a victory for me.

 

[DopeyBadger]

I've tried researching how wind affects pace, but can't find a clear answer. Any ideas?

Runners Connect Article

Runner's World

Pugh's 1971 scientific paper (It's free! When people discuss wind resistance and running this is the most commonly referenced paper.)

The simplest (and not always correct) answer is that a headwind will set you back about 12 seconds per mile if the wind equals the pace you are running. More wind above your pace means a further decrease in pace. So finding a group to run behind (even if they are going slower than you want) will pay huge dividends in saving energy and increasing performance later in the race. Drafting works in running! Just be courteous to the group and also take the lead for drafting occasionally as well.

 

[roxymama]

Everyone is mentioning triathlon goals, so I will leave this non-running one right here.

"swam with face in water"
or
"didn't hold nose in pool"

 

[Miranda]

I've used Tailwind as a recovery drink before, but I don't carry enough liquid with me to mix the packet and use it for race fuel. My bottle only holds 20oz. I guess I could use less powder, but I use Huma gels and those don't give me stomach issues, so I've never had reason to try.

 

[Anisum]

Everyone is mentioning triathlon goals, so I will leave this non-running one right here.

"swam with face in water"
or
"didn't hold nose in pool"

My triathlon goal is "rode bike without dying" or "rode bike and didn't flip over the handle bars and knock out front teeth" so it's right up there with your swim goals

 

[FFigawi]

Do you have it already pre-mixed or do you mix it on the run? Does it take a long time to mix in the middle of a race? Not that I'm doing tris etc, just curious.

I mix it in advance, but it's easy to do on the go too. Pour one packet into a water bottle, shake, and you're on your way.

So how does it work in a race situation? Do you have to carry a bottle yourself or a Camelbak? How much do you typically need for a marathon and how does using it affect hydration station usage? I'm asking because while I can tolerate one or two gels with no issues, when I got up into the 5-6 gel range for my last marathon (needed 214+g carbs in race) my stomach got painfully upset towards the end. So much so that I actually skipped my last gel. I would be interested in trying this if I can work out the mechanic.

In a marathon, you'd probably want to carry it in a handheld bottle or a single-bottle waist pack. You'd also want to make it super concentrated by having 400-500 calories in the bottle. You would then sip from the bottle to get your ~200 calories per hour and use water on the course for hydration. If you brought along a single-serve packet or two, you could make another concentrated bottle along the way if you felt you needed it.

 

[run.minnie.miles]

Runners Connect Article

Runner's World

Pugh's 1971 scientific paper (It's free! When people discuss wind resistance and running this is the most commonly referenced paper.)

The simplest (and not always correct) answer is that a headwind will set you back about 12 seconds per mile if the wind equals the pace you are running. More wind above your pace means a further decrease in pace. So finding a group to run behind (even if they are going slower than you want) will pay huge dividends in saving energy and increasing performance later in the race. Drafting works in running! Just be courteous to the group and also take the lead for drafting occasionally as well.

I just knew you'd come to the rescue! Thanks!

The wind was 3x my pace, so that makes me feel better about not meeting my goal. The wind was so humbling! The race was small, I was running completely by my self for the last 4 miles. People behind me and ahead of me, but no one close enough to draft. I also learned I have sensitive ears... the wind/cold hurt!

 

[michigandergirl]

ATTQOTD: Injury-free & working towards Dopey!

 

[CheapRunnerMike]

QOTD: Flash Forward. Today is November 14th, 2017. When you look back on the last year of your running career, what do you want to say about it? Limit of 5 words or less.

I'm going back to Boston.

I feel like I have unfinished business in that race so I'm looking at doing a marathon next fall to try to qualify for the 2019 race (when I'm 40 and get another 5 minutes off my BQ time).

 

[Dis5150]

ATTQOTD: Training for my first Dopey!

 

[MommaoffherRocker]

ATTQOTD: Wow look how fast I've gotten!

 

[PrincessV]

So @dis_or_dat directed me to a new race prediction calculator supported by a scientific article. I just finished my review and posted it in my journal if interested.

Runner's World Article
Calculator
Scientific Paper
My Review

As always, let me know if you agree or disagree. I love to keep learning.

I ran my 10K PR through: 1:13:52 and it gave me a half of 2:42:59... my half PR is 2:50:01, BUT ITBS nailed me at mile 8 and my pace dropped a minute per mile from that point on, so had I not had ITBS in the mix, that calculation would have been pretty accurate.

My question is, what are some of your favorite foods for pre and post workouts? I'm absolutely starving after just a walk around the block and would like to know some easy yummy snacks that won't completely destroy any good I just did (like my cheese puffs did earlier).

Pre-long run, I like a piece or two of whole-grain toast with peanut butter, banana slices, and a little honey on top. I eat that at least 1.5 hours before running. Immediately post-long run, I down chocolate milk, then follow that with an egg and toast or a Clif Bar within 30-45 minutes. But I don't do anything special for short runs or other workouts - I eat breakfast around 7am, a snack at 10am, lunch at 12pm, snack at 3-3:30pm, then workout at 5:3-6pm and eat dinner immediately after.

ATTQOTD: Multiple PRs in FUN!

 

[Keels]

QOTD: Flash Forward. Today is November 14th, 2017. When you look back on the last year of your running career, what do you want to say about it? Limit of 5 words or less.

ATTQOTD: I ran a Sub 3.

@FFigawi You have tomorrow's QOTD.

ATTQOTD: I never, ever gave up.

 

[DopeyBadger]

I ran my 10K PR through: 1:13:52 and it gave me a half of 2:42:59... my half PR is 2:50:01, BUT ITBS nailed me at mile 8 and my pace dropped a minute per mile from that point on, so had I not had ITBS in the mix, that calculation would have been pretty accurate.

Thanks for sharing. For comparison, I ran your 10K PR through the following:

My Hansons calculator - 2:43:32
McMillan - 2:44:40
Daniels - 2:42:59
Riegel - 2:43:00
Cameron - 2:42:53

 

[CherieFran]

ATTQOTD: Four hour marathon, I hope!

 

[keahgirl8]

ATTQOTD: I never, ever gave up.

I love this. It's one I need to adopt myself.

 

[jele30]

ATTQOTD: Green Lake Half whoot whoot