The Work-Out Thread

[surfndestroy]

21 miles with 12,000 elevation change in 5:06 (South Rim to North Rim at Grand Canyon).

I feel for you. I got caught out in Moab once mtn biking where it hit 114. Had a lot of bike troubles and my planned 3 hour power ride ended up taking over 6 with a long walk out at the end in the hottest part of the day. There was no one on the trail. I almost chucked my bike at one point as I was out of water, had no food, was a long way from the trail head and it was only slowing me down. I spent that night puking out my mouth and ass.

[nyquillyn]

21 miles with 12,000 elevation change in 5:06 (South Rim to North Rim at Grand Canyon).

I feel for you. I got caught out in Moab once mtn biking where it hit 114. Had a lot of bike troubles and my planned 3 hour power ride ended up taking over 6 with a long walk out at the end in the hottest part of the day. There was no one on the trail. I almost chucked my bike at one point as I was out of water, had no food, was a long way from the trail head and it was only slowing me down. I spent that night puking out my mouth and ass.

Thanks. Balancing electrolytes is the most important part of endurance sports. Pretty fucking stupid of me to forget the salt tabs.

T2B - Took your advice and had such a good time. During the first 10 k trail run I started out slower like you said and that made me remember how much fun I have in the woods. I was pulling out airplane wings in every big corner and getting big air on every big step down. Chatted with every person I passed and tried to make them laugh. Probably looked like an idiot but had me a real good time. Sore as hell but beered up. Thanks.

Sounds like you had a little better time on your trail run than I did.

[surfndestroy]

Sounds like you had a little better time on your trail run than I did.

Yeah well, I was smart enough to take your advice and I headed out slow. Next up my 100 mile bike ride. I had that I have stupid male pride because I really just got taunted into this.

[Biff Pocoroba]

Made myself go to the gym last night despite not feeling it all. Half assed my way through about 45 minutes. Got in a decent upper body workout but really cheated my legs. Might go back tonight to remedy that; I know I'm going to have to skip tomorrow.

[nyquillyn]

Just weighed myself for the first time since my run. Still down 9 pounds despite pounding the food (including 2 huge steaks) and liquids for the last 40+ hours. I would guess I lost at least 15 lbs. on my run.

[BDB]

Just weighed myself for the first time since my run. Still down 9 pounds despite pounding the food (including 2 huge steaks) and liquids for the last 40+ hours. I would guess I lost at least 15 lbs. on my run.

wow, are you still sore? how many days are you taking off after that?
unbelieable story...

[nyquillyn]

Just weighed myself for the first time since my run. Still down 9 pounds despite pounding the food (including 2 huge steaks) and liquids for the last 40+ hours. I would guess I lost at least 15 lbs. on my run.

wow, are you still sore? how many days are you taking off after that?
unbelieable story...

Yes, still sore, but no real soft tissue damage. I'll probably start back on Thursday. Kinda want to wipe the run from my memory.
I had a good run of ultras, but they're behind me now. I'll happily hit the pavement for some road marathons and try to break 3 hours.

[knee tunes]

21 miles with 12,000 elevation change in 5:06 (South Rim to North Rim at Grand Canyon)

I changed my original plans and decided to pick up the pace for the run. In the 10 days since I last checked the weather, the forecast for Phantom Ranch (the bottom of the Canyon) had ballooned to 105 for Sunday. I also felt pretty damn good and my carbo-load was great. I packed in more than 4,000 calories a day with at least 80% from carbs.
I left at 5:30 and pretty much killed it from the get-go. I only stopped for one pic on my decent. Passed about 40 people on the trail. Most seemed to want to talk despite the fact I was screaming downhill. I hit a gel at 45 minutes, then ran into the mule train right before the bridge tunnel. I walked behind them for 5 minutes before they noticed me, eventual we came to a spot with enough space to walk slowly around them. Hit Phantom Ranch in 1:01.
After 2 minutes to refill one of my handhelds I set back off. I was surprise to see at the next mile marker that the North Rim was only 13.4 miles from Phantom Ranch. I had it in my head it was 15+ miles. This stretch sees a lot of rolling hill on a gradual incline, so my pace fell off, but I was still hoofing along at a decent clip. I saw a couple of King Snakes in this section. I hit another gel at 1:30. The rolling hills started to get to me a bit and I got the beginnings of cramp in my right quad. I convinced myself that the cramp wasn't going to be bad. It was merely the aftermath of slamming down the South Kaibab mixed with the lactic acid that my compression socks were sending up from my calves. I pounded the water. Hit Cottonwood Campgrounds at 2:10. Pissed, refilled a water bottle, then I was on my way.
I kinda forgot the Pump House is so close to Cottonwood, so I was shocked to get there in 2:28. I spend 5 minutes getting water and doing the math in my head. I had 5.5 miles and about 4,500 feet of vert left. I knew that realistically that was gonna be at least an hour and a half. Still, considering the FKT (Fastest Known Time) for this course is just over 3 hours, I'd take a 4-hour finish.
About 30 minutes into the run up things started going south. My right quad was getting worse with every step and I was getting light-headed. I realized pretty quickly that I wasn't eating enough AND I had actually drank too much water. I regretted not taking salt tabs with me, because my electrolytes were clearly all fucked up. I quickly downed 2 gels and that seemed to right the ship. I started a 10 minute/3 minute run-walk combo at this point in a effort to save my quad.
I hit Roaring Springs at 3:20. It took me about 50 minutes to go 2.5 miles. Needless to say a 4-hour finish was out of the question. But in all honesty, I was in pretty bad shape and it was now getting pretty hot. I was kinda in survival mode.
The running stopped all together and I was essentially just power hiking. I could feel the energy slipping away and I again pounded 2 gels, but they didn't last long because I started puking a little while later. It was all water. My quad was now more painful than anything I had experienced during my running "career".
I trudged along and don't think anyone would mistake what I was doing for a "power hike". I ran into a park volunteer who was helping someone who was in really bad shape. I would normally see if there was anything I could do, but honestly I was kinda scared about finishing this myself. I just kinda grunted at both of them.
Made it over the bridge and through the Supai Tunnel in 4:04. Supai was 1.7 miles from the top, so I had gone just 1.3 miles in 44 minutes. Fuck this sucked! I refilled my bottle and continued with the death march.
The rest is a total fucking blur. I pretty much faded in and out for the rest of the way, making frequent stops. I snapped to near the top when someone told me the trailhead was about a tenth of mile ahead.
Finished in 5:06. Took me an hour and 2 minutes to "hike" the final 1.7 miles.
The worst running experience of my life. I'm gonna stick to road marathons for awhile.

unbelievable--wow

[Peeps]

ive replaced my m-th cardio with swimming and this week is the first full week. i can only manage about 250m in 30 minutes time. im both saddened and amazed at how hard it is to swim like that

[surfndestroy]

ive replaced my m-th cardio with swimming and this week is the first full week. i can only manage about 250m in 30 minutes time. im both saddened and amazed at how hard it is to swim like that

I think you'll find it great for both shoulders and core strengthening.

[Peeps]

i did 500 meters tonight in a half hour. im easing my way into it, but considering last week i could barely do 250 in 45 minutes ill take it

[nyquillyn]

i did 500 meters tonight in a half hour. im easing my way into it, but considering last week i could barely do 250 in 45 minutes ill take it

Nice work! I know you're doing it for the cardio, but nothing sculpts a body like swimming. If you're doing it 4 times a week, you should see some results fast.

[verb_to_trust]

t2b@the canal tonight:

Spoiler: show

[nyquillyn]

t2b@the canal tonight:

Spoiler: show

No way, that guy's not nearly angry enough to be me.

[verb_to_trust]

t2b@the canal tonight:

Spoiler: show

No way, that guy's not nearly angry enough to be me.

[Peeps]

t2b = sundevil??

[broken iris]

I lifted for the first time in a year last night. Only lasted about 45 minutes then a 2 mile cool down run on the treadmill. It's a start.

[Peeps]

I lifted for the first time in a year last night. Only lasted about 45 minutes then a 2 mile cool down run on the treadmill. It's a start.

sore?

[nyquillyn]

t2b = sundevil??

Ummmmmm, no. Sundevil and I never saw eye-to-eye after that 2007 Suns-Spurs playoff series.

[nyquillyn]

I lifted for the first time in a year last night. Only lasted about 45 minutes then a 2 mile cool down run on the treadmill. It's a start.

Nice work!