<p>^^^It’s impossible for me to imagine running that far period, regardless if there was a beautiful 18 mile trail which started and ended at my front door!</p>
<p>Thanks for all the encouragement and support, all. abasket, I am fortunate to live in a smaller city with a university surrounded by farms - so there’s plenty of roads available, both city and country. We don’t have a well-developed park system or trails that are runner friendly so most folks stick to the roads for any distance. I personally find running in a loop to be monotonous and I get very tired, very quickly - you need that varied terrain, I think. I’ve had to do that on some occasions but now that I have a group I am enjoying being able to run in areas I wouldn’t run on my own. I am definitely tired tonight; did some foam rolling, drank a lot of water, bed will feel good. </p>
<p>The loop for me (even on much shorter runs) also are monotonous . I do better when I can cross roads, see blocks, turn corners,etc. </p>
<p>What do you brings long with you on that long. Water? Gels? Snacks??!! :)</p>
<p>Today I had water and shot bloks- I used one to see how my stomach would handle it. I like Nuun but I don’t want to carry it during the race, so I’d rather go with water and some kind of gel. Drank tons of water yesterday, 45 degrees when we started, great day for a long run.</p>
<p>I don’t even like to DRIVE 18 miles! :)</p>
<p>I like Huma gels the best. They actually taste good and have a consistency more like applesauce. </p>
<p>I’m still walking. And I’m still alive and getting healthier. My Vivofit arrived yesterday and I have it set up. 6435 so far today, 3600 of which were in the house. OTOH, I have only burned 1810 calories, so it is already pointing out that I need to crank it up some more. Suspect I will be over 10000 on my cardiac rehab days. I need to do more of that! Would like to get to the point where I’m doing 10,000 <em>plus</em> my rehab miles, as I suspect that’s what it will take to get the last 20 lbs off.</p>
<p>I am inspired by a race shirt I saw last week – “I’m faster than everyone on the couch!” </p>
<p>Off to do some Airdyne before bed. </p>
<p>Nrdsb4, it really depends on what your goals are. Think about what kinds of rides you want to be doing next season. Longer rides, short fast rides, club rides, a special charity event. Your training should be structured based on your goals. If you give me some more details, I can offer you some suggestions.</p>
<p>That being said, if you are at the point that you can ride 20 miles comfortably, you are at a point where you can safely start to add in some interval work to help increase your ability to ride faster. Don’t overdo it; start out gradually in terms of the number of intervals, their duration and speed and increase the interval volume over time. The intervals should not be so intense that you blow up. They should be at the highest intensity you can maintain without blowing up for the length of the interval. Start out with short intervals, maybe a minute, no more than 3, build to 5 minutes, then 10. Initially, don’t spend more than 10% of the time on any ride doing intervals and if you are riding 3 days per week, do 1 day of intervals, if 4-5 days per week, 2 days of intervals. Make one of your remaining days is an active recovery day where you go slow and relaxed. The remaining day can be a day where you test the waters a bit and see if you can comfortably increase your average speed a bit and hold it for the ride or where you push the distance beyond 20 miles but no more than a 10% increase per week.</p>
<p>Hope this is helpful.</p>
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<p>Now, that’s commitment! The best I could muster was lying on the couch watching a little TV. That burns a lot of calories, doesn’t it? :)</p>
Sabaray. YAY!!! 
<p>Sabaray, what a great run you had yesterday! That’s a tough distance on flats, let alone the hills you encountered. Were you eating the Cliff Bloks? I gave up on energy/electrolyte replacement drinks several years ago. Just too sugary for my stomach to tolerate on long rides. Instead, like you, I drink lots of water while riding and for energy replacement I use Cliff a Builder Bars and Cliff Bloks. I find the Cliff Bloks to be very effective if my tank is approaching empty. In high heat conditions, I also take Endurolyte Capsules for electrolyte replacement. I do much better with solid food during rides and water with Endurolytes than with any of the drinks.</p>
<p>Yesterday was really a trip moving all that stuff out of the basement. IDad, you’re right, carrying those 70 lb dumbbells up a flight of stairs was an experience! I took both of them in one trip like an idiot but at least I had the sense to start with the heaviest first and work my way down. By the time I got to the 3 lb pair, even they felt heavy :). I did wise up eventually and only carried one 45 lb plate at a time.</p>
<p>The new equipment and layout is great. Rubber flooring covering the whole basement, cardio pieces (old Landice treadmill, Life Fitness elliptical, Concept II rower and Schwinn Spinning bike) on one side of the basement and strength training on the other ( new York rubber coated DB in 2.5 lb increments, new Inspire olympic lifting cage/smith machine, cross over pulley combo, existing assisted pull up/dip machine and leg press/hack squat machine, new free weights and bars). In the middle, ceiling mounted TRX, a new 3 height plyo box and my indoor cycling wattage trainer (Wahoo a Kickr). Lots of open floor space for movement/mobility exercises. It’s a gym I can really use and enjoy as well as train others in. I’m the proverbial pig in… 
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<p>Sounds like your home gym is stellar MnK!!! </p>
<p>Have to say the weather this September has been amazing for being outside. Cool mornings and nights - 45-55. Warm days 69-75. Really, in Ohio, who could ask for more??!</p>
<p>Fun excursion today. Taking my 25 year old D to the running shoe store! Apparently my hobby of running has inspired some of my kids. Well, my son has always been athletic, but since he graduated and isn’t on any official “team” (after a lifetime including college of playing something - soccer, basketball, tennis competitively) also has been running some to keep in shape. But my D1 who is 25 has started some C25K business and is loving it! She is wearing NOT-really-for-exercise tennis shoes - I told her I’d take her to our running store for a professional fit/opinion and treat her to her first “real” pair of shoes appropriate for the exercise she likes to do. Any MAYBE I’ll take a look at what they have as well!! :)</p>
<p>Loved your latest video, iDad. I look forward to watching those.</p>
<p>abasket- have fun at the candy store! :)</p>
<p>10.6 miles done. It was a struggle, and I didn’t do low heart rate (that would be an understatement), but it’s done. It’s warm and humid again, which should change very soon. There were some leaves gently falling…</p>
<p>Wow sabaray, I’m impressed not only at your 18.25 miles, but out the door at 5:30am no less!</p>
<p>I am so sad and disgusted. Someone put oil and tacks on the Ironman Chattanooga bike course today. I have several friends competing. I’m praying for no injuries.</p>
<p>That’s horrible MOWC! Unfortunately they’ll probably never catch the culprits but acts like that deserve extra-judicial remedies and then followed up with prosecutions.</p>
<p>Abasket, I am in CLE airport now after a fun wedding in Ohio this weekend. I agree. Beautiful weather here since Thursday.</p>
<p>While I was offline having fun with family, Chicago had a little fire incident which affected the traffic control towers, so 100’s of flights into and out of Chicago had to be re-routed. My D almost didn’t t have a flight out as she also connected thru Chicago, but luckily, she got in on standby and is in her way. I have been walking my tush off going from one terminal to the next making sure everyone is off and running, and now my flight is delayed, but I already have 8,000 steps on my fitBit. Hopefully my flight into Chicago takes off on the newly advertised schedule so I can get home tonight.</p>
<p>Dancing like a pro last night has caused hip tightness as if I ran 5 miles too fast … The sacrifices I have to make for the greater good of mankind. </p>
<p>What is wrong with people? That is horrible, MoWC. </p>
<p>Congrats on your long run, Sabaray! I hope you’re not too sore today. </p>
<p>Snowflake, sounds like you had a blast on that dance floor. Good luck with the airport.</p>
<p>Great home gym, MichaelNK!</p>
<p>More walking and a bit of gardening today. I tried to walk at my favorite nature preserve. Alas, they close all of the trails because of too much rain and flooding. Hmmph. I had come prepared, with my boots on, but apparently the county is not willing to let me risk the danger of wet feet. I was not allowed to hike. I don’t get it. </p>
<p>That’s interesting PlantMom - are they worried about sliding mud or washed out trails or…???</p>
<p>How awful about the Ironman - what thrill does it give people to ruin a race and possibly injure people??</p>
<p>Fun time at the “candy store”. 
I refrained from any purchases this time so D could get the full personal experience for herself and I could get excited for her. She ended up with a really nice pair of Nikes. They felt the best of the 6-8 pairs she tried on. Just love the personal attention the sales staff give everyone. D2 was excited as well - more the fashionista, she always teases that the only way she’ll ever start running is the promise of some sweet looking shoes- however today she threw that idea aside and instead fell in love with a 1/4 zip Patagonia jacket…and their goes my credit card bill…</p>
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<p>Thank you very much, MichaelNKat. I will print that post and refer back to it once I get to 20 miles as a matter of course…maybe I should say “IF” I ever get to 20 miles!</p>
<p>As to the iron man course…that’s just sick!</p>
<p><a href=“http://www.timesfreepress.com/news/2014/sep/28/chattanooga-ironman-bike-course-sabotaged-tacks-an/”>http://www.timesfreepress.com/news/2014/sep/28/chattanooga-ironman-bike-course-sabotaged-tacks-an/</a></p>