2012 R2R2R Group – Training Log’s

…is in. The force was too great. Wifey brought up a question I had not considered. After i finished listing all the ways i could fail, she asked how I will feel if I don't go. that made the decision very simple. Let's talk Wisner.

Adan
my rule of thumb … if you go slow enough you can go any distance.
one foot in front of the other.
good luck training.

Mi sombrero is off to you Adan! Glad to hear you're going to take a stab at this. Did you list off all the ways things could right?

"I got that P.M.A!…"

Looking forward to meeting up with the group….getting close fellas.

I'm not sure if this is the appropriate spot to ask, but now that I know there's a bad brains fan in the crowd, I'm trying to expand the 6 or so hours of music on my iPod into something more length appropriate to the RRR. "banned in DC" is one of those tracks that always rally's me on long grinders, whether I have headphones in or not. Does anyone have a few tunes they can suggest that does it for them? I'm open to checking out anything.

Thanks Art, you're absolutely right! It's just like them long staggering trips home from the bar, one foot in front of the other!

I hear you Eugene! Most of my concerns revolved around failing to find sufficient time to train between my daughters' crazy dance schedules. One huge realization cleared that up though, my wife is amazing! She assured me she will find me the time. With her behind me, I can run a triple crossing man!

Thanks for the warm welcome gang. Thanks to Craig for giving me a boost into this whole running thing, brother is solid. Hoping to cross 40 miles this week. Super excited.

G.B.H. "Sick Boy"
Circle Jerks "Live fast, die young"
Minor Threat – "Look back and laugh"
Minor Threat – "Screaming at a wall"
Bad Brains -"coptic times"
The Faction-" california dreamin"

Those are some of my favorite individual tracks Devon which get thrown into playlists, but I rarely take my ipod these days running with people. Just throw on Minor Threat on loop, any album, you're good. I go through phases with music, can only digest so much before I move onto something else for a while. Check out the thread punkrock loving ultralighters Devon.

It was a beautiful afternoon in sunny CA, perfect conditions for a nice late afternoon trail run. But happiness turned in pain. Three miles out I rolled my ankle , the first time in a long while. I hobbled back to the car and headed back to my hotel. After taking a couple of Advil I laid back with ice on my foot. I just looked and I saw a half of a slightly blueish golf ball stuck on the outside of my foot just below the ankle. Hopefully, it's not as bad as it looks. This stinks.

Devon what style of music are you looking for..DC Hardcore, NYC stuff, classic California style….Mid West stuff like AOF, Effigies, Zero Boys, Toxic Reasons…

Or stuff from The UK? Early punk or UK 82 Hardcore which would be like GBH

ouch !
I can't believe how many "running" injuries are cropping up on this thread.

News of all these injuries is a huge bummer! I know I'm guilty myself of getting swept up in the excitement and maybe pushing a little harder than I should. I have bad knees and they quickly remind me to cool it. Theres certainly time to bounce back, at least I'm telling myself that. POSITIVE MENTAL ATTITUDE!

@Eugene
I like the cut of your jib, Smith! The minor threat first 2 7" are a mainstay for me. For these purposes I just wish those 13 songs added up to more than 15 minutes!

@Ken
I wont lie, most of those bands and scenes were long dead when I was still filling pampers, I'm only aware of a fraction of them via the grace of god/the internet. I know this is probably a difficult request but I'm looking for those 5 or 6 tracks that'll give you the goosebumps every time. I remember being 15 years old and hearing "in my eyes" for the first time and realizing everything had just changed for me. Those are the kind of songs I need when my quads are jelly and this left-right-left-right thing makes no sense anymore.

thanks a lot friends.

Greg- hope you heal up quickly! when you're ready to give it a go, consider taping (see my earlier posts) I really feel that it helped get me out there a little quicker and reduced the risk of re-injury

funny (I think :)) but I've never owned a ipod/walkman/other carry music device, my wife though has an ipod and wouldn't consider leaving the house to workout w/o it

Have any of you neglected to offer up sufficient sacrifice to the running gods? We're a bit cursed as of late. Be safe out there.

Sorry to hear you tweaked your ankle Greg, lick your wound and rest up. How did it feel today? Any better?

As hard as it was, I sat all evening with the leg elevated and an ice pack on. Woke up this morning and the swelling is WAY down and I can walk pain free. I can't believe how good it feels considering how bad it looked less than twelve hours earlier. I am taking it easy today and then I fly back to Atlanta tomorrow so I will not be running for two straight days. Also, instead of a long run this weekend I will try to do a couple of shorter runs to test it out. So good news, I expect to be back in full training mode soon.

"So good news, I expect to be back in full training mode soon."

Greg,

It would be wise to tape it for a few weeks, until it is fully healed. If you go over on it again right away, you're going to be in a world of hurt, possibly with permanent damage.

^ I'd agree w/ this, I felt it really helped

Devon,
Check out a song called Brains by Lower Dens. May not be your style, but it has a pretty insistent beat….may keep those legs turning over.

I'm going to need to get a realistic headcount soon so that I can get going on making the commemorative R2R2R beer steins for everyone that shows up. I'm pretty backed up on ceramic work/projects right now and kiln space is always limited…I need to start as soon as possible to make sure I have time to finish everything.

I will be coming with 2 other RRR guys and 1 support guy (R river R).

I'll take a stab at the list:

I
Dan Hewins
Martin Miera
Adan Lopez
Greg Gressel
Mike Moore
Art Messier +3
David Thomas
Devon Growler
Brian Blair (tentative)
Rob Lee
Brad Smyth (tentative)
Eric Payne (tentative)
George Matthews

Custom R2R2R beer steins? Yeah buddy!

dangit craig!

now i really wish i was going. i'm guessing an epic fail doesn't earn a beer stein?

What have you guys been fueling with on your longer/harder runs? Have you given serious thought into what you will be fueling with on April 14th? what does your recovery food consist of during the week?

Ill likely be sticking to water, HEED in one bottle, Perpetuem solids, gels, maybe a few clif bloks, and a couple bars in my hydration pack for the run. Nothing heavy, but something solid to sit in my gut when needed. Also consider electrolyte supplementation, for me I will stick to a strict 2 Endurolytes on the hour. I don't run with a watch anymore, but I am considering picking up a cheapo to set a timer to remind me to stay on my calories/hydration cause I tend to allow considerable time to pass between fuelings.

For my training runs I have been running on just water and a gel or two if out for over an hour. How about you fellas?

I know Craig runs on tortillas and chia seed.

this is an area I don't know much about, but my tentative plan is to have one bottle of water and one mixed w/ gatorade, switching between the two

I'm going to order up some gels and give them a go, I'll also carry some cliff/mojo bars and I'm going to pack a peanut butter/jelly sandwich :)

I was thinking about throwing in a banana and maybe a peeled orange, maybe a Snickers bar too

I'll be curious what everyone else's take is on this

I've actually begun to switch away from the tortilla and chia seed to a much simpler diet of straight corn liquor.

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I actually haven't been eating and drinking much on recent long runs, but then again, nothing has really been too far beyond 4 hours lately. Last longer run I did I ate one balance bar and drank two 24oz. bottles over 16 miles.

The other night I ran 10 miles with 1000' and carried zero food or water.

I've been OK as of late going pretty minimal. I'll be running 20 miles with about 5000' tomorrow; will carry 3-24oz. bottles and probably eat two bars.

That said, as I start to run longer (and on R2R2R day) I'll likely just do bars and potato chips for calories (and salt) combined with straight water. I've never really tried perpetuem, etc. and don't think I should go mixing it up now. On every marathon to 50K race I've done in the past I always gravitate to just eating bars and chips or pretzels at all the stations, so that's what I'll carry- same thing I eat when doing hard backpacking/long days. Maybe throw in some salty nuts.

I'm not so fast that I have to worry about eating chips vs. the convenience of gels. Overall, walking while eating chips won't change my pace much because I'll be mixing in walk breaks anyway.

I might throw in a Salt Stick tablet every hour or two for good measure.

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Adan has some great eating strategies; ask him about raw hot dogs and tortillas, carried in his pocket no less.

Weiners for sure! For this though I'll step up to the ones stuffed with nacho cheese and I'll wrap em in lard soaked tortillas. Hehe.

Serious though this is where I'll need some pointers. I'm thinking maybe I'll combine supplements with food? One at a time of course. :) I'm going to start experimenting with this next week. I've never heard of most of the stuff Eugene mentioned. I like the idea of eating high power snacks and supplementing with gels or whatever. I used to make little potato-chorizo-corn burritos for long hard days back in my fireproofing days.

Anybody have a link for info on which snack foods or supplements are best? I need to learn about recovery ideas too.

Craig, let me know how many hot dogs you want for tomorrow. I know they're your fav!

Plan at this point subject to change as I try it out on longer training runs:
1) 300 calories per hour. Alternate between an hour of Maltodextrin and other junk foods.
2) Maltodextrin wil be mixed up triple strength, 900 calories in a 1l bottle. It also has electrolytes mixed in it.
3) For non Malto hours I will also be taking electrolyte capsules.
4) junk food will be mix of sweet and salty. Chips, candy bars etc.
5) Will target a bit less than 1l water per hour. Will do same strategy as my thru hike, liter at water source and come in a liter short at next stop. May revise this after looking at water points and determining a target pace per section.

This is identical to my strategy on my thru hike except that I will do more Malto. Still trying to learn how to eat on the run.

PS – Injury Update
Here is a nice photo of the outside of my foot today. It is feeling much better even after an hour on the elliptical. Can't wait to get back to running, I'm becoming an addict.