Registered for a mountain race. Will be 7km down and then 7km up, a temperature of 30 'C so this should be fun. Avarage angle is about 6%, with a hard uphill part of 400 meters of 22.5%. Does anybody have experience with running mountains? Looking for some advice, I understand I have to take mini steps and don't lean forward going uphill and don't lean back going down. Currently I'm training by running bridges, as Holland is extremely flat.
So, you have two tasks to improve your mountain running: inclines & heat. If you do not have mountains nearby, you can do STAIR WORKOUTS! Find a steep set of stairs and run up and down them, keeping track of the total accumulated elevation gain. My coach in college (MN, USA, very flat) used to do stair workouts and treadmill 12%'s in preparation for the Pike's Peak double. Running the same set of stairs again and again, or treadmill work may be boring, but it builds strength and leg lifting form that you want to have for running steep hills.
Heat really hurts, especially if you are not used to it. Sauna's can simulate the heat, and get your body ready for dealing with elevated temperatures. In high heat make sure to drink excessive amounts of water, electrolyte, and use salt pills if needed. Do you have a running hat/good clothing/trail shoes to help you keep comfortable?
Which race is it? I'm excited to hear more about your training and racing experience!
Stair training is a good idea, I will do that this weekend. After that I can't do intensive training anymore as the race is next weekend (12 July). As for my training, I've been doing light weight training (15-25 reps) and I've been running the highest bridge in the area.
Luckily the current temperature in Holland is 30' C so the conditions are a bit comparable. I don't have special trail clothing and no idea how much of this race is off-road actually. This is their website: http://www.sljeme-maraton.com/ , it's the hill a bit north of Zagreb. Found some pictures http://www.aksljeme.com/2009/07/07/drugarice-posadimo-cvijece-tud-se-divlja-svinja-krece/ and it looks like the surface is pretty solid with a lot of shade so I think it should be fine with regular gear.
That's quite soon:good luck, don't over-train right before the race, have fun, and let us know how it goes, for sure. Those wild boar medals look awesome!
On July 02 2015 01:08 Don_Julio wrote: How many km per week? If you've done a good amount you shouldn't be in too much trouble at a 14km race. Make sure you're properly warmed up for the downhill part. Downhill feels easy but it can be really taxing for your muscles. Stay relaxed and don't break too much but enough to never lose control. The uphill part will be tough. Don't be ashamed to walk the steep sections. It can be more efficient and isn't that much slower than running. Elites do it too albeit at much steeper slopes than us mere mortals.
The race looks like a pretty fun event. How did you end up running in Croatia?
The last couple months I've been doing about 30km a week with 3 runs, with 1 being a really short jog. Other runs vary from 8 to 18km. Was actually training to run another HM in July but apparently there are none. Running in Croatia because I will be there on vacation and I really like to run races, I've only done a few so far but noticed they keep me focused / motivated so I figured it will be nice to do one in a foreign country. Running doesn't seem to be very popular in Croatia and this was pretty much the only available race, would have rather signed up for something more flat but now I'm really excited for it! Bought some isotoner gel today for the uphill part. Would you recommend drinking that fast with a bit of water for a quick boost or would you add it too your whole water supply and gradually drink some over the whole race?
On July 02 2015 03:16 mtmentat wrote:
That's quite soon:good luck, don't over-train right before the race, have fun, and let us know how it goes, for sure. Those wild boar medals look awesome!
I'd argue that you don't need nutrition for any race under two hours. However if you feel you need it, use it after 50-50 minutes with some water. If I understand the Croatian on the race's website correctly there are are plenty of aid stations so you really don't need to bring any water (or food). Btw you should try gel during a training run at least once. A few people have trouble digesting it. Don't work yourself up too much about hydration. Just make sure to drink enough the day before the race (no need to overdo it). Your body has the amazing capability of telling you when it wants liquid. So drink when you're thirsty during the race and you'll be fine. Hey, don't overthink this. You've done enough running to be well prepared. Running in foreign countries is great and you'll have a wonderful time. Enjoy yourself. (I'm jelly)
Agreeing with Don_Julio - I hope I didn't scare you with "drink ALL the water." I would disagree just a bit, and maybe say drink water just a bit preemptively. i.e., drink some water at the aid station that is before the section of the race where you would have become thirsty.
Don_Julio - are you coming out here for the Leadville 100? How's your training going??
Haha. I was joking about Leadville because you and L_Master ran together. And running one of those crazy races in the Rockies is the most likely but still unprobable scenarios I'll ever visit Colorado unfortunately. But you know maybe it isn't a matter of "if" but "when" I start running races for nutjobs. I'm preparing for my first Marathon atm so I'm far far away from the Ultra distance. Sorry to disappoint.
On July 02 2015 05:45 Don_Julio wrote: I'd argue that you don't need nutrition for any race under two hours. However if you feel you need it, use it after 50-50 minutes with some water. If I understand the Croatian on the race's website correctly there are are plenty of aid stations so you really don't need to bring any water (or food). Btw you should try gel during a training run at least once. A few people have trouble digesting it. Don't work yourself up too much about hydration. Just make sure to drink enough the day before the race (no need to overdo it). Your body has the amazing capability of telling you when it wants liquid. So drink when you're thirsty during the race and you'll be fine. Hey, don't overthink this. You've done enough running to be well prepared. Running in foreign countries is great and you'll have a wonderful time. Enjoy yourself. (I'm jelly)
Ye I am probably overthinking this a bit too much. Got intimated by the 3 difficult factors: heat, climb and height. My shape should be good enough to handle that though. Sunday I will do my last run (except 1 or 2 day very light runs) and I'll shorten it to 8km in a hilly area and try the gel to see what effect is has on my body.
Had an odd experience the day before yesterday after running home through the city from salsa class. It definately was still above 25 'C and probably closer to 30 than 25, got exhausted and reached my 12km goal at an earlier point than expected (blame you google maps!). Finished at central station and while doing some stretching the last tram home arrived within 5 minutes so decided to take that home. I was doing fine, just tired and obviously sweating but nothing out of the ordinary from what you would expect on such a hot day, heart rate was down to around 110-120. So I get in that tram and within seconds my face turned completely red and sweat/condense ran down my whole body, worse than in a steam bath. When I ran my hand over my face it was completely soaked. Turned a lot of heads in that tram and was physically very demanding and uncomfortable.
I'm doing a triathlon next Sunday, and it's going to be around 36°C (97F), that's going to be brutal. At least I'll get to enjoy the swimming! (The worst thing is that it's going to be humid as well...)
Had an odd experience the day before yesterday after running home through the city from salsa class. It definately was still above 25 'C and probably closer to 30 than 25, got exhausted and reached my 12km goal at an earlier point than expected (blame you google maps!). Finished at central station and while doing some stretching the last tram home arrived within 5 minutes so decided to take that home. I was doing fine, just tired and obviously sweating but nothing out of the ordinary from what you would expect on such a hot day, heart rate was down to around 110-120. So I get in that tram and within seconds my face turned completely red and sweat/condense ran down my whole body, worse than in a steam bath. When I ran my hand over my face it was completely soaked. Turned a lot of heads in that tram and was physically very demanding and uncomfortable.
I wouldn't worry about it too much. The fucking sahara winds make it any activity very demanding. The tram was climatized I guess? I suppose the sudden change of temperature fucked up your body. Did you drink after the run? Have a nice vacation and go on to crush show the Croatians how you run!
On July 04 2015 03:38 Jetaap wrote: I'm doing a triathlon next Sunday, and it's going to be around 36°C (97F), that's going to be brutal. At least I'll get to enjoy the swimming! (The worst thing is that it's going to be humid as well...)
How bad was it? _________
Did anyone watch Le Tour today? Was a sick race and probably the most intense flat stage I've ever watched. _________
Finished a (all easy) 77km week. Most distance I've ever run and it felt pretty good. Will tune it down a little but add two medium effort runs. I should be ready to start my rather short training plan afterwards and I'm fucking ready.
Did anyone watch Le Tour today? Was a sick race and probably the most intense flat stage I've ever watched.
Zzzzzz.
Don't get me wrong, it was exciting to watch. Compelling.
But it also had way to much of the luck aspect that is a little frustrating in bike racing. "Damn, some guy crashed in front of me, now I get to lose 1:30 to the other top guys". Yes, they should have been in the front of the race to better avoid problems from crashes, but a crash + subsequent puncture is still pretty bad luck.
It makes for a better stage overall, but a much less interesting tour overall unless the two make up a good bit of time the next 6 days.
On July 04 2015 03:38 Jetaap wrote: I'm doing a triathlon next Sunday, and it's going to be around 36°C (97F), that's going to be brutal. At least I'll get to enjoy the swimming! (The worst thing is that it's going to be humid as well...)
How bad was it?
The swimming part (1500m) went OK, considering that i swam only 5 times to prepare for it i was happy enough of my 32min time. I think that with more preparation i could reach a decent time. The Mountain bike was extremely tough though, quite technical and on top of that i realised at the start of the race that i couldn't lock my right pedal . I also lacked mountain bike training, so i lost quite a bit of time here. It was only 44km but way harder than anything I've ever done on a bike! i barely finished in time to be allowed to run the last part but the 2 guys i was doing this with were behind me and were gokg to be disqualified so i gave up. Now i kind of regret not trying to finish the race but dealing with this mechanical issue on my bike from the start took a toll on my morale. I was also not too confident on my running abilities as I was unable to train due to issues with my knee Overall not a bad experience at all, xterra is a nice concept, it was a very tough race for a first timer like me but i still did the best among our group!
Started running in March this year, quit smoking for a while and managed to run a half-marathon in may, kinda proud of myself since I never ran that distance before.
Because it was such a great experience I think about running the munich marathon in october. However I dont think its possible for me. I didnt really run alot lately and at the moment its far to hot outside. also going to have a surgery in september.
Speaking of the fall season I think I'll do a half marathon in october. Unsure of my time goals.
I think my last post here was being disappointed in a 5k time trial but I don't even think I'll do a race until october (some other time trials are around but I don't know if I'd race them)
I now made my way to be in 35-40 miles per week and, more importantly, am running those miles much smarter. Should be much better for longevity. Probably try 45 mpw in august and 50 mpw in september.
Trying to get back into running and I've been having recurrent hip issues. Every time I get past ~3 miles or so I get this pain on the outside of my hip bone, outside the widest part of my hips. Usually it's on the right side but occasionally it's both. It's frustrating as hell because I have the capacity to run for longer but every time I hit this pain I have to stop out of fear of injury. Best I can tell is that it's bursitis or tendinitis or something, definitely something soft tissue.
I know my legs are roughly equal in length, I've tried minimalist shoes to super soft shoes, I think my form is ok(?), but the pain always comes. My fear is that this is an old injury I got from running a 50k about 10 years ago where I had really bad hip pain by the finish. The longest I had run before that race was a 8k :|, not smart, I know.
Mt Evans Hill Climb today. 28 miles of 5% grade going from 7,500 to 14,200 ft.
Happy with how I rode, especially for still being in the middle of solid training weeks. Just not happy with between the ears. Let 4 guys up the road about 20 mins in as I didn't trust my ability and thought they were making an overly aggressive move for such a long, high race; and they put about 6 mins on me over the first half. Faster than everybody over the 2nd half though, just too far back to matter. Looking at strava afterwords, turns out that working in the group they rode same w/kg I did, but group dynamics took them up much faster.
What could have been. Still overall satisfied, unless there is some sleeper I don't know about or one of the guys ahead of me had a terrible day today I've got as good a shot as anyone to win on Pikes Peak. Excited for two Sundays from now
On July 25 2015 22:30 ZeaL. wrote: Trying to get back into running and I've been having recurrent hip issues. Every time I get past ~3 miles or so I get this pain on the outside of my hip bone, outside the widest part of my hips. Usually it's on the right side but occasionally it's both. It's frustrating as hell because I have the capacity to run for longer but every time I hit this pain I have to stop out of fear of injury. Best I can tell is that it's bursitis or tendinitis or something, definitely something soft tissue.
I know my legs are roughly equal in length, I've tried minimalist shoes to super soft shoes, I think my form is ok(?), but the pain always comes. My fear is that this is an old injury I got from running a 50k about 10 years ago where I had really bad hip pain by the finish. The longest I had run before that race was a 8k :|, not smart, I know.
Anyone ever experience/overcome this?
Giving medical advice over the internet is difficult. However my best guess is that you need to strengthen your hips, glutes and back. Runners are chronically weak in these areas and strength training goes a long way.
On July 26 2015 08:29 L_Master wrote: Mt Evans Hill Climb today. 28 miles of 5% grade going from 7,500 to 14,200 ft.
Happy with how I rode, especially for still being in the middle of solid training weeks. Just not happy with between the ears. Let 4 guys up the road about 20 mins in as I didn't trust my ability and thought they were making an overly aggressive move for such a long, high race; and they put about 6 mins on me over the first half. Faster than everybody over the 2nd half though, just too far back to matter. Looking at strava afterwords, turns out that working in the group they rode same w/kg I did, but group dynamics took them up much faster.
What could have been. Still overall satisfied, unless there is some sleeper I don't know about or one of the guys ahead of me had a terrible day today I've got as good a shot as anyone to win on Pikes Peak. Excited for two Sundays from now
I have to say it again: That's some impressive stuff you are doing in your new career. I enjoy reading about your races and they sound like a lot of fun. Now it's time to win some of them though! ______________
Personal sob story incoming: Experienced some minor discomfort in my right knee last week. It built up to pain over the week. Only ran two times for less than 10k and very slowly. The running wasn't really affected but the pain increased afterwards. It's not unbearable though. I saw a doctor to today and he diagnosed a minor irritation of cartilage-tissue next to my patella. Prescribed me an anti-inflammatory drug and physiotherapy. He told that I can run the marathon but have to reduce my weekly distance from >70k to 50k. I expected much worse like ITBS but it's still a bummer for my marathon goals. I'm not sure how I can get ready with 50k weeks and only two months left.
nothing special on my front, but I am retiring my pair of mizuno wave inspire 9s, which I ran comfortably in through to 647 miles of running on them. Had a previous pair of 500+ miles on them
That shoe was the shit. I tried on the mizuno wave inspire 11s, and that feels pretty similar and good. I'll probably buy 2 pairs of those whenever they become the "old" shoes in like 1.5-2 years time.
Last post in this thread I just said I would probably do the half marathon in october; now, I definitely will do it! (barring any life complications)
ninjaedit:
also, a lot more EPO and doping stuff surfacing in the news right now
Got back from vacation last week and the trail run was awesome! There were about 250 participants and I started somewhere at 3/4th of the group. A bit too far back as it started with a downhill part where you could barely pass anyone and I had to run with the break on. Definately a lesson learned. After 1 or 2 km the downhill part got wide and the group spreaded. A few miles of easy downhill running till we got to a small trail. The trail was very narrow, 1 person wide, and some people were very cautious and started to walk, I had to walk too for about 1km as passing was irresponsible (some people did though). Meanwhile I was thinking about my time getting screwed.. http://i.imgur.com/16jdWKg.jpg
After that cave the stairway to hell started. An infinite (well about 100m high) stair made out of rocks. for an impression. Insane climb and totally unprepared for that! After that the nice uphill part of 23' with a nice sunshine of about 35 ' C. There it became clear I should not care about the time at all anymore and just enjoy the experience.
Ran through fields with cows, went through barb wired fences, lost the track etc. Walked the steep uphill parts and ran where possible. Managed to pull out one last run before the finish, even though it was pretty steep uphill. Finished the 14km in ultimately 1:50:53 http://runkeeper.com/user/gijoy/activity/613340844?tripIdBase36=a560to&activityList=false& Overall an awesome experience and definately recommended and scored an awesome medal
On August 05 2015 05:48 Meat wrote: Got back from vacation last week and the trail run was awesome! There were about 250 participants and I started somewhere at 3/4th of the group. A bit too far back as it started with a downhill part where you could barely pass anyone and I had to run with the break on. Definately a lesson learned. After 1 or 2 km the downhill part got wide and the group spreaded. A few miles of easy downhill running till we got to a small trail. The trail was very narrow, 1 person wide, and some people were very cautious and started to walk, I had to walk too for about 1km as passing was irresponsible (some people did though). Meanwhile I was thinking about my time getting screwed.. http://i.imgur.com/16jdWKg.jpg
After that cave the stairway to hell started. An infinite (well about 100m high) stair made out of rocks. https://www.youtube.com/watch?v=D59aLt9GdZQ#t=220 for an impression. Insane climb and totally unprepared for that! After that the nice uphill part of 23' with a nice sunshine of about 35 ' C. There it became clear I should not care about the time at all anymore and just enjoy the experience.
Ran through fields with cows, went through barb wired fences, lost the track etc. Walked the steep uphill parts and ran where possible. Managed to pull out one last run before the finish, even though it was pretty steep uphill. Finished the 14km in ultimately 1:50:53 http://runkeeper.com/user/gijoy/activity/613340844?tripIdBase36=a560to&activityList=false& Overall an awesome experience and definately recommended and scored an awesome medal
Sounds like quite the race, and I'm going to assume pretty nice views as well. Feel your pain on getting out slow on singletrack...you can get incredibly stuck and either be unable to pass or have to work like hell to move up through the field. That part is not so fun.
Come to Colorado and I'll show you the real stairway to hell. 800m of elevation gain over a 1500m distance.
EPT
. I also lacked mountain bike training, so i lost quite a bit of time here. It was only 44km but way harder than anything I've ever done on a bike! 
