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  1. #301
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    I did two 2.5 mile runs this week. Haven't ran in months as I've been biking a few times a week either 25 mile MTB or 40 mile paved trail on the Hybrid. Now I'm waiting for my calves to loosen up for a bike ride this weekend.
    BTW, I wear bikini briefs under no-liner basketball shorts for running to keep the boys constrained.
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  2. #302
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    Benefits of Training in Nature


    Applies to running and riding



    Cliff Notes:

    1) Trail running may improve mental well-being

    2) Running in nature may boost self-esteem

    3) Running outdoors may lead to improved exercise consistency in post-menopausal women

    4) Outdoor exercise may cause older individuals to exercise longer and more often

    5) Green exercise may alter your perception of effort


    Sauce: https://runnerclick.com/additional-b...ing-in-nature/


    So who also runs?-21317787_1981345055443269_5570360193885432125_n-1-.jpg

    So who also runs?-21272505_1981710775406697_1374244198830158644_n.jpg
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  3. #303
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    Mountain biking is listed as a top activity for avoiding the onset of Alzheimers. I assume trail running would have the same effects.

  4. #304
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    The only issue I have at 56 is I find my eyeballs rattling around too much to see them rocks until the last second on the trail at 30mph on tight single track.
    2015 Giant Stance 2 - 1 X 10 11/42 30T
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  5. #305
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    9 miles this morning. Running that is.
    "Bicycles have the magic power to go
    to enchanted places cars will never know." - mafo

  6. #306
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    Quote Originally Posted by life behind bars View Post
    9 miles this morning. Running that is.
    Still on the treadmill?

    Good job either way!
    There are two types of people in this world:
    1) Those who can extrapolate from incomplete data

  7. #307
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    Quote Originally Posted by chazpat View Post
    Still on the treadmill?

    Good job either way!


    Yes, thanks. Probably stuck on the treadmill for two or three more weeks depending.
    "Bicycles have the magic power to go
    to enchanted places cars will never know." - mafo

  8. #308
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    I did a good 21 km run this morning (road and trail combo) . And my hubby met up with me for the final 8km. Fall is approaching, plants are changing colour... and we have a good crop of ragweed this year {achoo}


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    So who also runs?-21559006_1986910144886760_362344679494502841_n.jpg
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  9. #309
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    I don't complain about running in the rain, because I know it could be worse.

    Severe weather creates chaos at Copenhagen Half-Marathon

    Start of the race

    So who also runs?-dj6ks85wsaah2qn.jpg


    Finish line

    So who also runs?-dj8aguwxoaa5ngn.jpg


    Sauce: https://runningmagazine.ca/2017-cope...half-marathon/
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  10. #310
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    That's pretty good rain. I rode home in a howler earlier this year (some intersections and sections of roadway had 9" deep water) I felt a little like Forrest Gump. I had pinging rain, rain coming up and even tidal wave from a semi-truck rain.

    Right there with you on complaining. I flew a medical evacuation mission in 2006 out of Afghanistan, it was our forth 22-24 hour day in a week (we'd fly 22 hours get 28 hours off and start over). My job required me to stand most of the flight and after 4 missions I was feeling a little worn out. I was thinking about my tired legs when (coincidentally) I found myself standing next to a Canadian Soldier with both legs gone and both arms in really bad shape. I remember promising myself I'd never gripe about having tired legs again (either to myself or out loud). I'll bet that guy would give everything he owns for the luxury of tired legs.
    The most expensive bike in the world is still cheaper than the cheapest open heart surgery.

  11. #311
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    ^ Awesome story. Thank you for sharing
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  12. #312
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    Cooler temps but sunny. I ran 20 km mostly trails. Chris joined me on his bike

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    So who also runs?-22089681_1993322787578829_191921919624984899_n.jpg
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  13. #313
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    A professional runner let it all out during a marathon in Slovakia — sprinting the last leg of the race with his penis fully exposed in front of cheering fans, in a viral video.

    Jozef Urban, 31, was nearing the end of the Kosice Peace Marathon on Sunday when his running shorts failed him — leaving him completely in the wind as he wrapped a 10th-place finish with a time of 2:21:51, Canadian Running reports.

    But the unexpected finish also marked a personal best for Urban, cutting 27 seconds off his previous record time, according to the Association of Road Racing Statisticians.


    It’s unclear if Urban was aware that he was exposing himself as he finished the marathon, passing other runners and race officials along the way. Urban slapped the hand of one encouraging fan as he neared the end of the marathon and then doubled over once across the line, as if unaware of his flashy finish.

    Sauce: Runner's penis snatches defeat from jaws of victory | New York Post
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  14. #314
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    I don't run.
    Anything big enough to make me want to run from it could catch me.

    Oh, yeah, rotten knees and ankles.

  15. #315
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    Yeah, ran after work since it's finally starting to cool down a bit. 13.5 miles in 45 minutes! Let's see that's a pace of 3:30 minute miles and…uh…hmm, something doesn't seem quite right…

    So who also runs?-screen-shot-2017-10-06-12.13.34-am.png
    Last edited by chazpat; 10-27-2017 at 05:23 PM.
    There are two types of people in this world:
    1) Those who can extrapolate from incomplete data

  16. #316
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    ^ that's a crazy route! lot's of hills

    I took the day off work yesterday and did a 15km in the morning. I also picked up a hitch hiker and hung out with my little buddy down by the river


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    So who also runs?-22154443_1995093244068450_5546189797045321093_n.jpg
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  17. #317
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    So who also runs?-22196335_1995092710735170_9211913758189345103_n.jpg

    So who also runs?-22196359_1995092757401832_6580735319250906902_n.jpg
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  18. #318
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    ^ Looks like its belly is full of hummingbird brain!

    (see the bird thread for anyone not understanding this)
    There are two types of people in this world:
    1) Those who can extrapolate from incomplete data

  19. #319
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    I did run into my 50's. Multiple low back injections and two knee surgeries later I was told by my Ortho that i was a "recovering runner", I'll always want to run but had better not unless i wanted new knees before 60. Swim, mountain and road riding. No more back or knee issues... God knows I still want to run!

  20. #320
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    Does compression gear benefit your workout?

    Compression gear has become a favourite among amateur and professional athletes alike, and anecdotally improves performance, enhances recovery and provides support to help prevent injury.

    The results of studies however have not been conclusive enough to convince everyone that the expensive pricetag - a pair of tights costs around $140 - is worth it.

    A study in the 2016 Journal of Sports Medicine Is There Evidence that Runners can Benefit from Wearing Compression Clothing?found that compression wear had no statistical effect on running performance, as measured by race times in the half marathon, 15K trail run, 5K and 1oK runs, and 400-meter sprint. The report concluded that wearing lower leg compression does not significantly change running mechanics or oxygen consumption while running at a speed less than a full-on sprint. These findings were based on the compilation of research and studies that found a lack of significant differences in VO2 and running mechanics at any speed between the control and experimental groups.

    However the study did find some value in compression wear. Because individual metabolic and gait response to wearing lower leg compression varies greatly, runners may see improvements in endurance performance, measured by “time to exhaustion, better running economy, biomechanics, perceived performance, and muscle temperature.” Further, the report found that runners may benefit from reduced muscle pain, damage, and inflammation. They even found that compression exerted a large positive effect on post-exercise leg soreness and delay in the onset of muscle fatigue.




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    Does-compression-gear-really-work/
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  21. #321
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    Quote Originally Posted by mholeshot View Post
    I did run into my 50's. Multiple low back injections and two knee surgeries later I was told by my Ortho that i was a "recovering runner", I'll always want to run but had better not unless i wanted new knees before 60. Swim, mountain and road riding. No more back or knee issues... God knows I still want to run!
    This could save your running! Injured Runners - Chi Running

  22. #322
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    I did a morning 21km run. Beautiful fall day

    Along the way, I interrupted a turkey vulture roadkill dinner. There were about 6-8 vultures in the trees along the road. They were making weird gagging sounds... probably irritated that I delayed their feast. When I returned later there was only a blood stain left


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  23. #323
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    Quote Originally Posted by cyclelicious View Post
    I did a morning 21km run. Beautiful fall day

    Along the way, I interrupted a turkey vulture roadkill dinner. There were about 6-8 vultures in the trees along the road. They were making weird gagging sounds... probably irritated that I delayed their feast. When I returned later there was only a blood stain left


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    Beautiful pics! I'm nursing a sprained ankle but have a tester marathon in a few weeks!

    Sent from my SM-G930F using Tapatalk

  24. #324
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    I did a 10km race this morning... it was a mix of road and trail. Later did a ride ... great day


    So who also runs?-22885936_2006218886289219_5235686912299873790_n.jpg

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  25. #325
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    The weather forecast for funday was rain. I did a 15km morning run that was 30% trail (It was slippery and muddy). The only creatures out were birds and worms. By the time I got home it was too late and too wet to ride. Oh well next weekend looks promising

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    So who also runs?-23172393_2009547822622992_6389176803948885335_n.jpg
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  26. #326
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    Ran two weeks ago on a much-colder-than-we've-been-having morning. Got to work and hit the shower only to discover I couldn't, shower floor was partially torn up with a "sorry for the inconvenience" sign. So fortunately I wasn't too sweaty and just changed clothes. Checked out the shower every couple of days with no change, finally yesterday went in the management office and asked when the shower was expected to be fixed. Nice lady told me it was a leak under the floor so they would have to tear it all up and they don't know when it will be finished. So… after missing two weeks of runs, I realized this could easily be a "stop running" time if I'm not careful; too dark to run after work with the time change. So I slipped into my road shoes this morning for the first time since the fourth of July of last year and ran around the neighborhood and shower at home. I guess that will be my routine until they get the showers fixed and I can return to trail running.

    One nice thing about my old routine is I would stop a couple of miles from my house, run, and then drive in the rest of the way, around a 20 minute drive. That gave my body time to cool down, ready to hit the shower once I got to work. Running around the neighborhood, I have to then take a break to cool down, otherwise I'm continuing to sweat while in the shower and afterwards. So that's lost time and I'll need to get out a little earlier so I can still get to work before the morning is too far gone.
    There are two types of people in this world:
    1) Those who can extrapolate from incomplete data

  27. #327
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    Why Are There So Many Random Shoes On The Road?

    It is one of the enduring mysteries of modern times: a lone shoe on the highway, abandoned and without its sole mate (pun intended).

    So how did it get there? It is a question that has seemingly been asked since the times of lone sandals on the streets of Rome.

    The mystery surrounding abandoned footwear has inspired long reddit threats and Facebook pages. It has its own Wikipedia page.

    We have taken the time to examine a few theories of this phenomenon, but to be completely honest, no one really knows for sure what the deal is with all the shoes in the road.

    Which do you think is the most plausible? If you’ve ever lost a single shoe (or a pair, while we’re at it), what happened to cause you to lose your shoe?

    Dude, Where’s My Shoe?

    As Lifehacker noted, people are forgetful creatures. We’ve all been there. You’re on the way to the gym on a busy day, carrying our shoes and gym bag and protein shake and in a rush. You put the shoes on the roof of your car while you unlock the door and stash your bag. You begin to drive off and, wait, where are the shoes? They are car surfing, and probably falling off, that’s where.

    Gravity

    We’ve all seen it. Shoes, hanging from telephone lines. Now, why people do that is diving into a whole separate rabbit hole. But regardless of how they got there, what goes up must eventually come down.

    Kids

    Speaking of things that cannot be explained, children (and parents!) sometimes get the urge to throw things. Sometimes, those things are shoes. Sometimes, they are in the car when that urge strikes.

    One commenter on Reddit wrote: “I was about 4 or 5 and having a meltdown in the backseat because my shoes/socks didn’t feel ‘right’ so my dad grabbed them and tossed them out the window.”

    The Homeless

    A columnist for the Denver Post once noted that more single shoes are found in areas with high concentrations of homeless people, who might find shoes in donation bins or dumpsters. Sometimes, they only need one shoe. The other gets tossed.

    Alcohol

    If you’ve ever been “overserved,” then perhaps you know the feeling of waking up the next morning to find all of your worldly possessions didn’t make it home with you. Maybe it’s your cell phone, maybe it’s your entire purse or maybe it’s a shoe.

    Moral of the story? Drink responsibly and keep that footwear safe, folks.

    What is your theory on the mystery of the missing shoe?
    https://www.simplemost.com/shoes-hig...26579f881108d6

    I found this shoe on my first snow run last December

    So who also runs?-15338851_1852514754992967_5679186942317916786_n.jpg
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  28. #328
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    ^ One year later, that same shoe is still near my run path. Quite a solid sneaker

    So who also runs?-23621700_2017099111867863_2973340449623613945_n.jpg

    Couple more pics from my Funday morning run

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  29. #329
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    RUNNING: THE PERFECT SPORT FOR LATE BLOOMERS


    Did you dream of becoming a sports star while growing up? Envisioning, in your minds eye how you'd break records, rack up trophies, and dazzle your fans? And then when you hit 50, stuck in a desk job, realized it probably wasn't meant to be? Same here.

    And while breaking records on the ice rink or on the football field after one's prime may be a tad ambitious, running is different. In fact, countless individuals who took up running late in life went on to achieve what others dream of. they flourished. They broke records, racked up trophies, and inspired fellow runners across the globe. And many of them continue to do so till this day.

    Here are a few of their incredible stories:

    Julia Hawkins

    Julia Hawkins (101) took up running at the ripe age of 100. And if you think she's just tottering around the block, think again. In July this year, Hawkins competed in the USATF masters Outdoors Championships, clocking an impressive 40.12 for the 100m sprint. A month before that at the National Senior Games, "Hurricane Hawkins" clocked 39.62 in the same distance, setting it as an age-group world record.

    So what's her secret.? According to Hawkins it's her supportive family, following a healthy diet and keeping active. She spends a lot of time in her garden, and cycles and runs a little every day. "Not a certain amount or time but just to keep it going. She's also blessed with a delightful sense of humor. After her performance at USATF Masters Outdoors games this year, Hawkins had a bit of fun with the media, joking and posing for pictures. "I missed my nap for this" she smiled with a twinkle in her eye.

    Harriet Thompson

    Equally inspiring is Harriet Thompson. Earlier this year at age 94, she became the oldest person ever to complete a half marathon. Thompson, who sadly passed away last month, also set the record for the oldest person ever to compete in a full marathon in 2014 at age 91.

    A cancer survivor herself, Thompson took up running in her mid 70's as a way to raise money for cancer research. At that stage she had lost a number of family members to the disease, making it a cause close to her heart. It's also this cause that kept her running past her 70's-raising funds and awareness for cancer research was always a top of her priority list

    just like Hawkins, Thompson had a sunny, positive outlook on life. She had fun and posed for selfies with spectators along the course at the Rock n Roll San Diego half marathon in June this year and spent most of her free time taking care of others.

    Ed Whitlock

    Ed Whitlock took up running (again) in his late 60's after 2 brief running stints in his 20's and 40's. Motivated by the possibility of being the first person over 70 to ever clock a sub 3 hour marathon, Whitlock started "putting in an effort". And boy did those efforts pay off. In 2003 at age 72, Whitlock realized his dream by clocking 02:59.10 at the Toronto Waterfront Marathon. A year later at 73, he lowered his own 70+ marathon record at 02:54: 49.

    Whitlock went on to record a string of marathons at 70+, 75+, 80+, 85+, age groups over distances from 1500m to marathon. In October 2016, for the marathon

    Known for his humbleness and simplicity, defied convention. He didn't stretch, strength train or cross train and instead, focused on high volume running. When injured, Whitlock would simply rest until his body recovered enough to resume his high mileage weeks. He followed no special diet and trained in old shoes that he had won, at previous races

    Whitlock passed away March 2017 at age 86

    And many others too

    And if you think Hawkins, Thompson and Whitlock are the exception to the rule, you'd be wrong. Just look at these inspirational results from USATF Masters Outdoors Championships

    Mary Norckauer (92) entered 10 events at the championships including 4 running events and 6 field events. She won all 10 events.

    Jean Daprano (80) competed at the 1500m women's event. At 8:06.18 That translates to 8:44.93 for the mile, a meet record.

    Christel Donely (82) won her heat in the 100m sprint in 21.60

    Sabra Harvey (68) clocked 5:33.41 for the 1500m which converts to 5:59.98 for the mile. This is a meet record.

    Its Never Too Late To Dream

    So let these stories inspire you and re-ignite that long lost competitive drive. And always remember the one thing that these incredible athletes are proof of: its never, ever too late to dream. Or to become a hero.

    Sauce: https://runnerclick.com/running-the-...late-bloomers/
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  30. #330
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    So I got bit yesterday...

    Yesterday was day 702 of my streak of at least a mile run every day. I'm averaging 3.3 miles/day for 2017. I've had various self-induced injuries during this streak -- tweaked hamstrings and twisted ankles -- but have been going pretty well as of late. But yesterday, on a route I run at least once a week, an unknown dog bolted out of a yard and went after my running companion, a 9 year-old labradoodle. She's pretty wise and no whimp, so did the right amount of posturing and ignoring and the dog left her alone after a few tense seconds. But then it turned on me and did the border collie/Australian shepherd/cow dog stare down thing as I backed away and told it to go home. Then just like that it let loose and bit me on the ankle -- definitely not normal town dog behavior. Yes, there was blood and lots of cursing from me. When I have a dog encounter (weekly) they're only interested in my dog or they're after affection from me. The owner came running out and was all apologetic about the assault, but failed to deliver the promised rabies vaccination records. My daughter and wife convinced me it needed to be reported, so I did the whole talk to the police/file a complaint and now the dog is quarantined for 10 days to see if it become rabid and the owner was cited for having a vicious dog. Over the years I've had more trouble with dogs coming after me when I'm on a bike rather than on foot. But I can usually outrun them on a bike or (in the old days) had a frame pump to swing at them and I've also found squirting water at them is effective. But unless the bite becomes infected, my streak shouldn't be threatened as I got 3.5 miles in on a windy day --30 mph sustained winds!
    "The plural of anecdote is not data." -- Attributed to various people in a variety of forms, but always worth remembering...

  31. #331
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    Quote Originally Posted by Ptor View Post
    Yesterday was day 702 of my streak of at least a mile run every day. I'm averaging 3.3 miles/day for 2017. I've had various self-induced injuries during this streak -- tweaked hamstrings and twisted ankles -- but have been going pretty well as of late. But yesterday, on a route I run at least once a week, an unknown dog bolted out of a yard and went after my running companion, a 9 year-old labradoodle. She's pretty wise and no whimp, so did the right amount of posturing and ignoring and the dog left her alone after a few tense seconds. But then it turned on me and did the border collie/Australian shepherd/cow dog stare down thing as I backed away and told it to go home. Then just like that it let loose and bit me on the ankle -- definitely not normal town dog behavior. Yes, there was blood and lots of cursing from me. When I have a dog encounter (weekly) they're only interested in my dog or they're after affection from me. The owner came running out and was all apologetic about the assault, but failed to deliver the promised rabies vaccination records. My daughter and wife convinced me it needed to be reported, so I did the whole talk to the police/file a complaint and now the dog is quarantined for 10 days to see if it become rabid and the owner was cited for having a vicious dog. Over the years I've had more trouble with dogs coming after me when I'm on a bike rather than on foot. But I can usually outrun them on a bike or (in the old days) had a frame pump to swing at them and I've also found squirting water at them is effective. But unless the bite becomes infected, my streak shouldn't be threatened as I got 3.5 miles in on a windy day --30 mph sustained winds!
    Glad to hear this won't break your streak, that is a great achievement, keep at it!
    There are two types of people in this world:
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  32. #332
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    Take rabies seriously--100% fatal if you were infected and don't get vaccinated. Low probability, but that's why the dog has to be quarantined and observed. Here's an interesting story about the first known (?) unvaccinated survivor of a rabies infection:

    Rodney Versus Death - Radiolab

  33. #333
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    ^^ Excellent running cross training average Ptor (I'm averaging 23km/wk ie 14mi/wk)

    ^interesting stuff re rabies paramount3
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  34. #334
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    My morning funday run started in thick fog and ended in sunshine (15km) I did an afternoon ride with hubby.

    So who also runs?-24232412_2024156764495431_1505085282226793060_n.jpg

    So who also runs?-24296481_2024157384495369_2936515745345497930_n.jpg
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  35. #335
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    Alright, you convinced me that I need to start running some (should really be called a slog, not even a jog). How many days a week do you think you really need to run to make progress? Is two to three days a week enough?

    I'm trying to either bike (1-1.5 hours or longer when I can), walk (~4-5 miles), run (~4-5 miles) or get on the rowing machine (~11,000 meters, 1 hour) pretty much every day. Physically I could bike or walk every day. I feel like when I run I need more recovery time. Knees aren't bad but I definitely feel them more than from any of the other options.

    I know need to add some weight training but work is getting in the way of my workouts.

  36. #336
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    Quote Originally Posted by Tribble Me View Post
    Alright, you convinced me that I need to start running some (should really be called a slog, not even a jog). How many days a week do you think you really need to run to make progress? Is two to three days a week enough?

    I'm trying to either bike (1-1.5 hours or longer when I can), walk (~4-5 miles), run (~4-5 miles) or get on the rowing machine (~11,000 meters, 1 hour) pretty much every day. Physically I could bike or walk every day. I feel like when I run I need more recovery time. Knees aren't bad but I definitely feel them more than from any of the other options.

    I know need to add some weight training but work is getting in the way of my workouts.

    To make progress, I'd say 3 or 4, at least for me. It seems like if I am only doing 2 days I am just maintaining, and that is what usually happens to me in the winter, not due to the cold (I'm in Atlanta with you) but due to being busy at work. And now the showers are busted at work and closed; our building was just taken over by new management so repairs may not be at the top of their list. I ran this morning around the neighborhood so I could shower at home, but I normally run at Sope Creek. Trail running should be a lot easier on your knees and is a whole lot more enjoyable for me. I have a treadmill but I pretty much consider it a torture device.
    There are two types of people in this world:
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  37. #337
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    Funday morning run. Light dusting of snow -6c (21f). Wore my gortex trail runners (better traction in snow). It was cold for the first few km, then I was fine. ... except for my fingers. I need to find me some good gloves.

    I squeezed in 15km. Then did a nice ride... the weekend is too short


    Snowflakes that stay on my nose and eyelashes...
    So who also runs?-24909868_2027916217452819_7742145035984995953_n.jpg

    Not a clear pic but those ducks didn't mind the cold water.
    So who also runs?-24899801_2027917820785992_7418053743368694653_n.jpg


    So who also runs?-25158320_2027918940785880_9051833108679366373_n.jpg

    So who also runs?-24899968_2027919427452498_3911049759787355174_n.jpg

    So who also runs?-24909560_2027917564119351_6659416528720254655_n.jpg

    One other runner on the trail.
    So who also runs?-25152123_2027917000786074_6492611059562505434_n.jpg

    Final snapshot... looks like a twister came through... hope the kids are alright
    So who also runs?-24862628_2027918754119232_522156491555898282_n.jpg
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  38. #338
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    Great pics, cyclelicious! I ran Sunday after we got about 8 inches of snow on Friday/Saturday morning. Most of it was gone from the trail surface and it was just very slushy; it was 40 degrees.

    I don't know if you are like me, I need gloves when I start running or my hands become ice-cold. But then after a couple of miles, I have to remove the gloves as my hands really heat up and sweat a lot. I normally just run in regular full fingered bike gloves down to about freezing or they heat up way too fast/much.
    There are two types of people in this world:
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  39. #339
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    Thanks chaz. Keeping my hands warm in winter has always been an issue both for biking and now for running. I have a pair of light wool gloves which I wore last winter but I think I'll look for a combo of windstoppper and wool liner.
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  40. #340
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    Quote Originally Posted by cyclelicious View Post
    Final snapshot... looks like a twister came through... hope the kids are alright
    Click image for larger version. 

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    Hey now. . . did you move any debris to check?
    Quote Originally Posted by mileslong View Post
    I passionately remove rocks and corners and other stuff I find too hard to ride.

  41. #341
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    Quote Originally Posted by DIRTJUNKIE View Post
    Hey now. . . did you move any debris to check?
    Ha! It's a trap!

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  42. #342
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    Jumping in here - I runner and cyclist. Ran a lot in my teens and into my early 20s. A car wreck took me out of running (back injury). I discovered that cycling didn't hurt my back and let me keep moving. About 10 years ago (I'm 54 now), my youngest daughter got me into running. I still run about 3 days a week and ride as often as possible. Love doing both.

  43. #343
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    Sunday was like this: -8c and good conditions for ice biking on the river

    So who also runs?-25442744_2031722150405559_7542006390784387177_n.jpg

    So who also runs?-25507900_2031716943739413_3960519820293461143_n.jpg

    So who also runs?-25446396_2031721753738932_785547098681561821_n.jpg



    Tuesday was like this; +6c and most of the river ice melted (I ran 10.4km after work)


    So who also runs?-25399036_2032818196962621_170684071731481587_n.jpg

    So who also runs?-25446236_2032817943629313_8561326832004451376_n.jpg
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  44. #344
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    Nice!!!

  45. #345
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    took up sports last year for the 1st time and now bike run and swim. All good

  46. #346
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    Ran my weekly 2.6 miles before work this morning. I plan on bumping it up to two times a week, but weather and train wrecks are messing that up.
    2015 Giant Stance 2 - 1 X 10 11/42 30T
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  47. #347
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    I'm not sure this running lark is all it's made out to be. A sad story follows.

    Every year we have the StrathPuffer 24 Hour race in January just on the edge of the Ben Wyvis range. The weather is often epic, I've seen 80mph winds, -20ºC, blizzards etc. The race runs regardless. The track varies in length from year to year as bits are added or subtracted, but it's about 8 miles.

    The last few years though the weather has been relatively kind, just sleet at the worst and the odd bit of frost at stupid o'clock.

    This year is looking a bit more promising, and we might get some proper weather. (We're somewhat to the north of Moscow, and about level with Juneau).

    During the year I generally don't take my bike anywhere near the course because after a 24 hour you really don't want to see it again for another year.

    However a few weeks after the race this year I had a leg injury from overdoing it on my singlespeed and then exacerbated it by going out too soon, so I started running more regularly, partly inspired by this thread and cyclelicious.

    (I probably shouldn't call it running, it's more like speedy shambling, fast zombie style).

    Anyhow, this post is to boast that thanks to running I have been able to emulate Claude Van Damm's famous splits.

    It happened like this:

    I decided to do a running lap of the course to take a few pics to post up for the other competitors to show what to expect.

    First of all there is the 3km climb on this, nice slick ice melting in the unusual sunshine. (That's my wolfhound at the side, cooling off)





    No problem, I had a set of slip on studs on my shoes.

    Then on the higher ground, the sun was out and the melt had started, and so had the mud.




    Again, no problem, I had waterproof socks, although the suction was high. Good training though.


    But then, my judgement failed me, and what I thought was hard turned out to be an illusion.




    It was even deeper by the top so it was a bit of a slog and probably would not have been regarded as running by any onlooker.

    So by now I was about 6 miles in and getting fed up with mud, so imagine my joy when I spotted a section that was still shaded by the trees and was nice solid slick ice. Frabjous joy! A hard surface! Woo hoo! Just a rather large pool of deep icy melt water to cross.

    I was going to say unbounded joy, but it was with a mighty leap that I cleared the water. When my right foot hit the ice, it didn't grip but just kept sliding, and sliding, and sliding.

    Meanwhile for some reason my left foot did grip and that foot stayed right where it landed.

    As my legs approached the full Van Damm I realised that my future prospects of procreation were about to be abruptly and coldly terminated, but fortunately I pivoted about my hips, legs still fully extended, and managed to support myself with my forehead, having failed to do so with my nose.

    Once I'd regained my composure, a quick check ensured that I hadn't damaged the track, and a further check revealed that somewhere in the mud I had managed to lose the studs for the right foot - which explained my sudden and unexpected gift of flexibility.

    A later attempt to demonstrate this to my wife was terminated when my hip made a loud clonk which somewhat alarmed her and reminded me not all gifts are forever.
    As little bike as possible, as silent as possible.
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  48. #348
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    ^ Thanks for sharing, Velobike, the mental aspect of running is huge so meeting challenges mentality definitely counts even if you aren't physically running.

    There is a gentleman I pass very frequently walking on the sidewalk when I drive to work, he seems to have a bit of a limp. He must come from a nearly neighborhood and he is walking toward/from a park area where I frequently run but I never have seen him actually at the park. I see him all the time. This morning it was pouring rain, I mean really coming down. I passed him headed back, he had an umbrella but it was really pouring. I turned around, at the entrance to the park and went back and rolled down my window and asked if he wanted a ride. He said no, he was fine. I was disappointed not to get the chance to talk to him about his daily walks but also admired his steadfastness.
    There are two types of people in this world:
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  49. #349
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    The Van Dayummmmmmm! Not only can you run, but you can glide.

    Such a good story Velobike. Beautiful pics too!
    You can really paint a picture with words.
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  50. #350
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    I did a 15km run Christmas eve. -10c but no wind. River is refreezing again. I found some discarded skis

    So who also runs?-26056136_2035337636710677_6827162111380084903_n.jpg

    So who also runs?-25659410_2035333923377715_8978135855061388778_n.jpg

    So who also runs?-25593888_2035332720044502_8246749640477722579_n.jpg

    So who also runs?-25592115_2035344483376659_7289585752477171607_n.jpg

    So who also runs?-25552032_2035335050044269_337995035458863912_n.jpg
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  51. #351
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    Boxing day morning 11km run. A few people out walking, one fatbike rider on the path and there was snowshoe tracks on the Humber River. The windchill was -23c ...but felt warmer in valley along the river 

    So who also runs?-26166901_2036376119940162_2195186978840941888_n.jpg

    So who also runs?-26167595_2036376233273484_8128844404379397055_n.jpg

    So who also runs?-26165877_2036376079940166_4233849476465762633_n.jpg

    So who also runs?-26165210_2036375876606853_3737977292851221586_n.jpg
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  52. #352
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    How to change your habits


    "There is a thrill to seeing your stomach getting flatter’: why I run"

    Since I started trudging up hills and around parks four years ago, I have become healthier, slimmer and sunnier – and sometimes I even enjoy it

    Full article is a nice story: https://www.theguardian.com/lifeands...tter-why-i-run
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  53. #353
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    Went out for a bike ride yesterday, and managed less than 2 miles before doing a comedy crash on slick ice and banging the back of my head on the ground.

    That shook loose some wisdom so as all my Xmas excess was weighing me down, it was on with the running shoes, pulled on the spikes, and off for a 5km through the local singletrack with the werehound loping along for company. (Wolfhound/Great Dane X).

    The surfaces were all hard ice. There had been a slight thaw and refreeze and it was like running on concrete. Fast too (that is a relative term).

    But a day later my feet are incredibly tender - the hard ground meant the studs were compressing into the shoe, and now I have bruised soles. Shouldn't have used my summer shoes - obviously not enough wisdom was imparted by the smack on the back of my head.

    Great day for a run though.

    As little bike as possible, as silent as possible.
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  54. #354
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    Today made day 38 of the Runner's World 40-day challenge, running every day from Thanksgiving to New Years. They say a mile minimum keeps the streak going, but I'm going for a bit more. I'm at 244 miles during the streak...4 more in the two days left will make my daily average a 10k. Always looking for motivation to stay in shape during the off-season. This has been a great way to do it!

  55. #355
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    That is so awesome Albee! Big shoutout to Velobike, chazpat, Baddandy, lifebehindbars, tribbleme, DJ, forster.... and all the other runners. Have a happy, hippy hoppy new year!

    I'm doing my last run of 2017. 2017 was my first year running through the winter. I reached a few PRs this year; benefitted from the results and that will keep me motivated in the year ahead Cheers!
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  56. #356
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    Last run of the year today. The other day's hard ice mainly ankle deep mushy slush on a thin layer of crunchy ice, or in the forest, soft mud.

    Still had to wear spikes, but it was hard slow work in sleet for 10km. Was never cold though - one benefit of it being hard work.

    The werehound was grabbing the opportunity to roll in the snow to cool down every so often, and there was steam coming off her - but then she runs further, faster, and jumps over much more stuff than me. She's lying comatose on our carpet now though.
    As little bike as possible, as silent as possible.
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  57. #357
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    Today was day 731 in a row of running at least 1 mile (so, for two years). For 2017 I ran an average of 3.3 miles a day, or 1208 miles. I'll go out again tomorrow...

    Every mile has been outside -- most run out of my backdoor, at temperatures over 90°F and some at under -20°F. Today it was about 20°F, with slick and icy paths. I've sprained an ankle several times, been bitten by a dog, strained hamstrings, fought through plantar fasciitis and a Morton's neuroma -- but mostly it's been good. I've been healthier during the streak than I was in the decade's before starting it and I certainly have more oomph on my mtb rides (1800 miles of authentic mtb miles, another 900 on the tarmac). The increased base fitness due to running has me going faster on bikes. Despite the obvious benefits I see from my running, I really need the motivation from keeping the "streak" alive to keep running -- I just don't enjoy it enough on it's own to not have some sort of "hook" to keep running on a regular basis.

    Happy New Year to everyone!
    "The plural of anecdote is not data." -- Attributed to various people in a variety of forms, but always worth remembering...

  58. #358
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    I haven't been running much the last couple of months due to the showers at work being closed for repairs. But just before the holiday break, I checked and they are good to go so I'm planning on hitting the trails. I did get in a run with my daughter last week.

    With Ptor's post, can't really find any excuses not to run! Happy trails to all.
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  59. #359
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    I did an 11km run this morning (last run for 2017!) It was also my coldest run ever -17c/-23c windchill. I spotted a hawk along the way. Chris joined me on the bike and rode the Humber River.

    My grand total run mileage for 2017 is 1208 km. That's like running from Toronto to Nashville. I doubled my mileage from 2016. I'll set some new goals for 2018.

    So who also runs?-26169017_2039069093004198_5878894594226613502_n.jpg

    So who also runs?-26114249_2039067129671061_5669942149727309265_n.jpg

    So who also runs?-26167845_2039060813005026_6291141765258221872_n.jpg

    So who also runs?-26168387_2039045299673244_3364208786326589740_n.jpg

    So who also runs?-26165604_2039048829672891_7574650668737088280_n.jpg

    We later did a ride on the river to finish off the year
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  60. #360
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    Quote Originally Posted by cyclelicious View Post
    I did an 11km run this morning (last run for 2017!) It was also my coldest run ever -17c/-23c windchill. I spotted a hawk along the way. Chris joined me on the bike and rode the Humber River.

    My grand total run mileage for 2017 is 1208 km. That's like running from Toronto to Nashville. I doubled my mileage from 2016. I'll set some new goals for 2018.

    Click image for larger version. 

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    We later did a ride on the river to finish off the year
    Nice job on the mileage, Cyclelicious! Set the new goal now as it’s a new year now!

    Many moons ago, I used to run competitively so I do like reading about others and running.

    Between biking and spinning, I rode 1890 miles in 2017. Gotta have a goal, so I will aim for 2000 miles in 2018.

    Easy to say on Day 1.

    Have a great New Year!


    Sent from my iPhone using Tapatalk

  61. #361
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    Thank you Ravewoofer!

    First run for 2018! -11c (-22c windchill) I found the remnants of new years eve on my run this morning.  11.5km done!

    So who also runs?-26165326_2039616019616172_2248904078264109757_n.jpg

    So who also runs?-26219860_2039617909615983_3263395182169807681_n.jpg

    So who also runs?-26166926_2039618292949278_5368212769336399728_n.jpg

    So who also runs?-26167267_2039615476282893_4403390449782585324_n.jpg
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  62. #362
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    I did a 13.5 km run this morning and then a ride in the afternoon. I checked out the river before my ride... confirming that it's still really frozen



    So who also runs?-26219570_2042592612651846_3990961430990944644_n.jpg

    So who also runs?-26220210_2042593082651799_6817298996528746895_n.jpg
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  63. #363
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    I did a 45 minute run on a new trail this morning and it felt great for being mid-winter. Checking out new terrain is so cool. Biking is more fun but there's nothing quite like that feeling you get when floating through the woods with your legs disappearing beneath you on a good run.

  64. #364
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    Some interesting tips when planning for a long race


    Go the Distance: How To Fuel for Marathons and 10Ks!

    Smart food choices in the right quantities and at key times can make all the difference during races. Learn the essentials from a marathon winner to fuel your personal best!

    1. Train Your Gut
    Think about what you'll eat on race day a couple of months before the event so that your nutrition is locked into your routine well before the starter's gun goes off. About eight weeks before your race, figure out which sports nutrition products settle best in your stomach. The only way to do this is to experiment.

    Simulate your race-day nutrition plan during your long runs, aiming for 30-60 grams of carbohydrates, 24-48 ounces of water, and 400-800 milligrams of sodium. Hit those benchmarks every hour to keep your legs moving at full pace.

    However, start on the lower end of the range and see how you feel. Taking in too much could slow down digestion and absorption and actually give you an upset stomach, which is the last thing you want on race day.

    2. Go All-Natural During Race Week
    During taper week, where endurance athletes cut their training by 40-60 percent, the goal is to fully recover from all the hard miles you've put in.

    Avoid any foods that fall short on nutrition, and opt for nutrient-dense foods like fruits, vegetables, whole grains, beans, legumes, nuts, and seeds. Shoot for 70 percent of your total calories from all-natural, high-carbohydrate foods like sweet potatoes, parsnips, and pumpkin.

    3. Shun The Scale
    Don't be alarmed if you gain weight during a taper week. For every gram of stored glycogen (energy), the body stores 3 grams of water, which is used to help convert the stored carbs into energy once you race. So drink plenty of water and relax, because you'll be back to your old number pos- run.

    4. Plan Your Final Meal
    Within a month of the race, you should have your race-day meal plan completely dialed in. Choose from one of these two macro options:

    Eat 1-2 grams of carbohydrates per 2 pounds of body weight 1-2 hours before the race.
    If you know you take longer to comfortably digest your food, eat 3-4 grams of carbohydrates per 2 pounds of body weight 3-4 hours before the race.

    Most races take place in the morning, so practice eating a variety of breakfast foods before your long runs to see how they digest, and avoid high-fat foods; fat takes a long time to digest. Good options include bananas, toast, oatmeal, bagels, fruit, cereal, potatoes, and rice.

    5. Get Hot And Cold With Hydration
    If you normally sip a latte in the mornings, then go for it on race day. Hot tea or coffee often helps to keep you regular and clear out your bowels so you won't have to lug around the excess weight. Be sure to hydrate with 1.5-2.5 liters of fluid 2-3 hours before the race so you can get rid of it before the gun but still be fully hydrated.

    6. Load Up On Nitrates
    Nitrates, found in plant foods like beets, arugula, and Swiss chard, are converted in the body into nitric oxide, a potent vasodilator that increases blood flow to the heart and working muscles. A good idea is to take beetroot capsules or drink 8 fluid ounces of a performance juice like Beet Performer every day for seven days prior to your race, and another 8 fluid ounces the morning of the race to put yourself in the best position to finish strong.

    7. Be A Plain Jane On Race Day
    Avoid anything new on race day, even if the delicious smells from the bakery en route to the race are making you feel weak at the knees. Eat the breakfast you have perfected over the last month at a time that works best for you, and trust it to help you run strong.

    8. Eat Your Pre-Race Dinner Early
    Eat an early, high-carbohydrate, low-fat meal to clock enough digestion time. Avoid heartburn foods, which are anything spicy, high in fat, deep-fried, or highly acidic, like tomatoes, chocolate, or mint.

    Foods low in fiber, like regular spaghetti, can also help prevent the dreaded runner's trots and intestinal cramping and bloating, so they're wise choices if you want your dignity intact when you cross the finish line.

    9. Carb Up 30-Minutes Prior
    To top off your energy stores to their maximum, eat 15-30 grams of carbs within 30 minutes of the event in the form of a gel, chew, or sports drink. It's one of the few times gummy bears are firmly on the menu!

    Master The Running Must-Knows
    Now that you've got your nutrition down, here are a few housekeeping tips to ensure you run strong the entire race:

    Always pack a spare pair of laces: If one of your shoelaces snaps before the finish line, a backup pair can mean the difference between starting the race five minutes late—or not at all.

    Place a toilet paper roll in your pre-race bag: There's little worse than waiting in the porta potty line for 30 minutes before the race than discovering there's no roll to help out with the pre-race nerves.

    Tape up: Tape your feet to avoid blisters. Also consider sticking Band-Aids over your nipples for a long race; they'll rub and possibly bleed, thanks to the sweating and friction.

    Stay off your feet pre-race: At the starting line, try to keep off your feet to conserve energy. Take an old shirt, jacket, or even garbage bag to sit on whenever you can.

    Personalize your journey: Name each of the final miles after someone you admire. That way, when the going gets tough, there's no way you'll give up in their patch.
    The longest training runs I do are 20 to 23km. My goal this year is to aim do at least one half marathon. I found this article helpful

    sauce: https://www.bodybuilding.com/content...M_FB_Nutrition
    F*ck Cancer

    Eat your veggies

  65. #365
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    That's a mind-blowing amount of stuff to worry about when it's all written out. But it definitely makes sense to plan nutrition and hydration for a marathon. I think the keys are 1) intake of electrolytes as well as water, in balance 2) figure out what foods you can take while running without barfing, and then take in enough calories during the run to avoid bonking. Bandaids on the nipples are very important.

    Cycleicious, if you're doing 20-23 km training runs, then you've already done your half-marathon, no?

  66. #366
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    ^ Maybe I'm underestimating my abilities to do a marathon


    So who also runs?-160125154112-01-marathon-dog-exlarge-169.jpg

    Ludivine the bloodhound runs Alabama half-marathon - CNN

    I am building up my weekly mileage (short fast runs ( 1-5km) during the week and my long run on Sunday. In warmer temps I was running 20-23km but currently with temps around -4c to -20c, I can only tolerate 10-13km.

    Last year I found that when I'm doing a 20km+ training run my pace is slower than 5 or 10km. I conserve my energy because my route is quite hilly. The only stress I feel is around 15 km, and I begin to question my existence. My lower back gets sore, my legs feel heavy and I slow down. I have to push myself mentally for the final 1-2 km. There may be some challenges, but it's nothing that can't be easily overcome with time and dedication.

    There are a couple of spring half and full marathons and as I get closer to those dates I'll make a decision.
    F*ck Cancer

    Eat your veggies

  67. #367
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    Milder temps on funday. I did a 15km run. Road and trail (trails were ice covered). The Salomon trail shoes helped a bit.

    So who also runs?-25552144_2053473788230395_1391609066548140069_n.jpg

    So who also runs?-27332401_2053472204897220_2654033280928571383_n.jpg

    I found an interesting "deer shed"...



    So who also runs?-wjk26hi.jpg



    I coincidently I found one a year ago



    So who also runs?-15747443_1858944457683330_3369945328485545140_n.jpg
    F*ck Cancer

    Eat your veggies

  68. #368
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    Weather took a brief mild turn. The temperature remained at 0c until evening. (then it plunged to -18c) I took the opportunity for a funday run (mix of road and trail) Dog walkers and hikers packed some of the trails. The river was snow covered. We need a long period of deep freeze before it's safe to ride on the river again

    I ran 12km in snow with a mix of hills, making the run a little more challenging

    So who also runs?-27540960_2057064347871339_8641601138312081715_n.jpg

    So who also runs?-27540049_2057063651204742_1799994360098685469_n.jpg

    So who also runs?-27657837_2057063951204712_4703042378836443295_n.jpg
    F*ck Cancer

    Eat your veggies

  69. #369
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    Finally, got a 2.6 mile before work run in after being sick for 1 week, and congested this last week. Still congested, but it didn't affect the run.
    2015 Giant Stance 2 - 1 X 10 11/42 30T
    2016 Diamondback Insight 2

  70. #370
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    I wasn't able to ride this week, the snow was just to soft and deep. I ran 12km on funday

    So who also runs?-27657216_2060601714184269_2982942687863798540_n.jpg

    So who also runs?-27751495_2060602217517552_8351667468194454577_n.jpg

    So who also runs?-27750846_2060601837517590_3760039206033024838_n.jpg
    F*ck Cancer

    Eat your veggies

  71. #371
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    There are two types of people in this world:
    1) Those who can extrapolate from incomplete data

  72. #372
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    ^ good article chaz!

    This made me smile during my funday run. A man and his dog is colour matching outfits


    So who also runs?-l94pydv.jpg
    F*ck Cancer

    Eat your veggies

  73. #373
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    Mild funday temps. My initial goal was to run 10km... I ended up doing 21km. The trails were a combo of too soft, icy and muddy so I kept to the paths and road.

    So who also runs?-28055648_2064236163820824_4799389837808887415_n.jpg

    So who also runs?-28058420_2064235240487583_1942719924610479019_n.jpg

    So who also runs?-27973725_2064238610487246_8567200623484771854_n.jpg

    So who also runs?-27867878_2064237943820646_4266365103104595112_n.jpg

    So who also runs?-27971857_2064235733820867_452156157553089023_n.jpg

    So who also runs?-27971590_2064240940487013_788444427489286597_n.jpg
    F*ck Cancer

    Eat your veggies

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