How many miles did you run today?

[sugarbutch]

Opener + workout

 

[jbarwick]

3 laps in the neighborhood with a 50lb ruck. 2.6 miles and ~500ft gain. Felt really good though long sleeve shirt was a bad choice as the weather was pretty warm.

 

[Michigan Planner]

7.2 miles this morning at an 8:57/mile pace. Temps were in the low 40s which is exceptionally warm here for this time of year. I don't mind the pleasant temps when I'm outside running, but I am sort of also missing the actual feel of winter.

I ran through another little neighborhood where I had neve been before and saw this house which looked even stranger in person (the big pine tree right in front of the house in Google Street View has been removed). It reminded me of a ranch version of the house from Beetlejuice.

 

[Althis]

Yesterday and today

 

[sugarbutch]

On the advice of friends who have done BWR, I am trying to do more of my indoor rides without a fan to get some heat adaptation. It seems to put my HR near or at the top of the indicated range, and if I turn on the fan, my HR comes down pretty quickly (as much as 10 bpm). Today I did the full hour without the fan and was a puddle at the end.

 

[Althis]

friday morning coffee ride with friends

 

[Althis]

On the advice of friends who have done BWR, I am trying to do more of my indoor rides without a fan to get some heat adaptation. It seems to put my HR near or at the top of the indicated range, and if I turn on the fan, my HR comes down pretty quickly (as much as 10 bpm). Today I did the full hour without the fan and was a puddle at the end.

I've done BWR, it's luck of the draw on weather. Focus a lot on nutrition and pacing. Stop at every aid station. Tire choice is also important as you need to balance the road/off-road efficiency

Me in the red about 110 miles in, was a long day. Finished 123rd overall

especially after this happened 20 miles in

 

[Michigan Planner]

I got a ride in today - a spinning ride at the gym. The little thing on the bike said I did 12.7 miles during the 45 minute class. I don't know about power or zones or anything like that but I was an absolute puddle at the end. It was a good workout.

 

[sugarbutch]

I've done BWR, it's luck of the draw on weather. Focus a lot on nutrition and pacing. Stop at every aid station. Tire choice is also important as you need to balance the road/off-road efficiency

Me in the red about 110 miles in, was a long day. Finished 123rd overall
View attachment 1878133

especially after this happened 20 miles in
View attachment 1878134

I am definitely working on nutrition. My target is 70-90g of carbs per hour. I did a sort of trial run back in October, really focused on eating throughout the day, and it made a huge difference compared to previous long days. On the tire side, I’m willing to be a bit slower on the road to have extra security in the dirt. Not crashing is very high on my list of objectives.

Today was supposed to be a rest day, but I was bored and ate too much, so I did a low-key hour to balance things out.

 

[Michigan Planner]

13.2 miles this morning at my slow 11:00-12:00/mile pace. One thing I’ve learned about these long slow runs is that they really tend to tire my arms out more than my legs or anything else. Constantly hold my forearms up and swinging them over such a relatively longer time than I’m used to for these distances takes a toll on them.

I always make is a point to do one pull-up post run for each mile I’ve run that morning and they are a lot more difficult to do after these long, slow days.

 

[Althis]

I am definitely working on nutrition. My target is 70-90g of carbs per hour. I did a sort of trial run back in October, really focused on eating throughout the day, and it made a huge difference compared to previous long days. On the tire side, I’m willing to be a bit slower on the road to have extra security in the dirt. Not crashing is very high on my list of objectives.

Nice that's a good plan! Probably a 35mm tire would be a good all around choice. Also try to always be in a group

Today's run before the rain

 

[Cycling Sasquatch]

No run, but second ride since moving to the Czech Republic from San Diego in November (long story).

I've been running easily 4-5x as much as I used to, and it's crazy how even a couple weeks of long, slow distance Z2 runs has improved my spin game. I've always been guilty of cranking it hard down in the big gears at around 80-90rpm, but today - even being grossly out of cycling shape - I was pushing a consistent 115+rpm most of the time, with plenty of gas left in the tank. Stayed Z3 even when hammering down in the drops on the flats and not holding back on the many, many hills.

 

[Fueco]

3250 yards swimming.

 

[jbarwick]

7.3 miles yesterday then some gym work yesterday then 8.5 miles today.

 

[Fueco]

I am definitely working on nutrition. My target is 70-90g of carbs per hour. I did a sort of trial run back in October, really focused on eating throughout the day, and it made a huge difference compared to previous long days. On the tire side, I’m willing to be a bit slower on the road to have extra security in the dirt. Not crashing is very high on my list of objectives.

Today was supposed to be a rest day, but I was bored and ate too much, so I did a low-key hour to balance things out.
View attachment 1878308

How long do you anticipate BWR taking you? 90g of carbs per hour is an awful lot if you’re out there for less than a day. During RAAM, my wife was targeting350-450 calories per hour, for eleven days. For one day races, you don’t need to go too crazy, especially if you’re adequately fueld before the ride.