What protein were you taking?
thanks - that said it helps being 5’7" tall and 61kg! - running is a lot easier when there is less of you. Shame it’s not the same for TT cycling 
1 Like
Maybe I need to lose 10kg to be better? 
Heh… I need to lose 30+ kg to be better! 
I’m the same 5’7" as @jdman, but given my 110kg, he’s just slightly more than half the man I am (by mass).
1 Like
With the obvious caveat that your mileage will vary etc…
In 2023, I ran a couple of marathons and one 50km race off of very little run volume (the longest run outside of races was probably 16 miles). I also had a very bike-focused training year with runs interspersed throughout the training week. But, I also have a base level of fitness that allows me to run a marathon ‘off the couch’ (similar to what you’re suggesting in your post).
In the weeks leading up to races I tended to run more, and I was consistent in combining running and cycling in the same workout… i.e. if I had a TR workout scheduled then I immediately ran afterward, even if it was for 10-15 minutes. Similarly, after a run workout, I added 30 minutes of Z1/Z2 on TR (spot the former triathlete!). In my experience, both of these helped me to increase volume without necessarily taxing my legs any further.
Good luck!
2 Likes
It depends - running has always been a sport where the lighter you are the faster you run - that’s why there have been so many issues with eating disorders and elite athletes. However, I know plenty of big guys who are a decent runners, it’s carrying excess weight that is the issue. Plenty of TT racers who are faster than me carry extra weight and they are still quick as they have plenty of power, a decent position and low CdA. That doesn’t work for running. Being lighter is better, provided you are still a healthy weight.
1 Like
For my shakes I use Pure Protein Vanilla. I have tried others but the taste and consistency of Pure is good. I just tried Vega but the consistency was very clumpy, even after mixing twice with my Ninja mixer.
The key thing for me and it may not work for others, is I try to get 30% of my calories as Protein. Between mid March 2018 and July 1, 2018 I went from 205 to my current weight of 170.
1 Like
I have started using a protein powder made into a shake recently - (Simply supplements Way protein in the UK) - only after hard workouts or weight training - tastes nice and a good post workout reward - seem to feel fresher the next day - real or placebo? - who knows - still aged 55 I think I need it!
2 Likes
Taipei Marathon was yesterday. I ran the half-marathon in 1:30:51. It’s a bit slower than I expected, but that’s how it played out.
I was late getting to the pens. By the time I arrived at the starting corrals, the marathon had already started and the half marathon corrals were moving forward. I ended up about 200m back from the front. I tried to squirm my way up front, but only got about 100m. Step one of my plan to go w/the 90min pace group was a FAIL since they were at the start line.
(1km - 10km)Race started and it took me about a minute to reach the start line. I don’t remember the last time I didn’t start w/in 10m of the line. It was so frustrating to half step, dodge, weave, etc., to get around all the people going slower (note: 19000 for the half-marathon). It took about 1km to finally find enough space to settle down. I told myself to run by feel and not to look at my watch until 2km which came in at 4:02/km. I felt fine and decided to carry on. At the same time, I found myself w/3 others all running the same pace steadily passing thru the masses. I stayed at this pace until about 4.5km when I decided that today was not the day I wanted to go big or go home, go kamikaze, etc. While I felt alright, I knew I didn’t have 4-4:05min/km pace half-marathon in me… If I had to guess, I’d probably blow between 10-15km, so I slowed down.
(11km-14km) I ran solo for a while, then joined up w/a few others around 10km and slowed a bit… At ~11km we had a small bridge crossing which included marathon runners. Yes, we’re all on the same course until ~19km. Most of the time, they’re on the opposite side of the road, but not for this bridge. As a result of the bridge and congestion, the pace dropped a bit more. Now we we were running due east into a stiff headwind. One of the group was a coach or friend pacing a buddy. She was on the front taking the wind, making the pace, handing gels, and water to the guy right on her heels. The pace came down a few secs, but nothing too drastic for a few km. Everyone else was content to sit in line and draft, myself included.
(15km-16km) Pace started coming back. Only other thing of note during this time was that I gagged on some water 
(17km-19km) The road turned right/south. The wind was no longer an issue. However, near the end of km 16, I suddenly found myself unable to keep up. I tried but I kept going backwards. I wasn’t breathing hard. My legs just didn’t have anything. I lost the group while telling myself to focus on turnover. I drop a 4:30km , a 4:40km, then a 4:50km. People are passing me left and right. During these three kms, I try to jump on some feet but I continue to go backwards. Then and now, I have no idea what happened to me. Looking at my Garmin data, my cadence only dropped a step or two, but my stride length went way down.
(20km-finish) My legs decide to cooperate 
(4:10/km for km 20) while making the final bridge crossing. Go figure?!
So those three mystery kms killed sub 90, which was the minimum I expected for the day. The build up was good. I lost about a week due to being sick as well as a few days post broken toe, neither of which were deal breakers. While the toe isn’t completely healed, it didn’t affect me yesterday. All in all, I’m okay w/the time. It’s taken two long years since I broke my femur to get back to this race. Learning to run again this year has been quite the experience. I can remember being sore for the better part of a week after a 30min easy run. I can remember my HR being damn near threshold while doing 6min/km. Now it’s time for a week or two of Zwift 
while I reset for the new year!
5 Likes
Finish time may not have been what you wanted but getting to the line sounds like it was quite the success in of itself. So congrats on getting back to the start line.
Not sure which is worse; missing overshooting your time goal by several minutes or by just a few seconds. I guess both sting but in different ways.
Like you said, time to reset and reassess for 2024.
1 Like
Merry Christmas!
2023 is coming to an end. I plan on opening the 2024 thread sometime during the coming weekend. Hope all of you will join in again to share your successes, failures, injuries, sympathies, etc. If you haven’t already, plot out your races for next season along w/your goals.
Again, happy holidays everyone!
6 Likes
Happy Holidays people!
This is me on a 1 mile race 2 days before xmas. This is now a family tradition where wife and kids, father in-law, and this year my brother and nephew participate!
My kids got 2nd place in their age groups, I got 3rd (5:42)
4 Likes
Half Marathon PB for me in training Christmas Eve, off no long runs for a month or so.
1hr 38’ 28" bad conditions and at the end of a heavy load week.
Pretty sure I have the fitness for 1h36 and after some long runs under 95 minutes.
We’ll see February time ish.
5 Likes
I’ve gone all 2023 without running a half… last PR was 1:47 several years ago on a very hilly route and resulted in a pulled tendon that took me off running for a long time.
May try for a sub 1:40 before 2024 rolls around (tempted to try a track or flat route) but also want to gauge any improvement by running the same hilly route😀
Nice work! I ran a fun HM with some friends on Christmas morning but there was no way I was doing anything that speedy after spending the previous day being drunk Martha Stewart.
(sidenote: will have to ask the US people in here for some mile advice…it’s not super common here but I have one coming up in a couple of weeks, and I’m a doofus at anything below 3k.)
1 Like
For a mile race you split it up in your brain… The first 800s you as hard as possible where you can finish a miles. The second 800 you pick a target who is running faster than you and race to catch up that person or until your legs fail…
Tbh a mile race is so short that basically you go mostly all out. The tricky part is not over reach and die too soon. Years ago, when I was a my running best, I did this race. I started way too fast. The first 1/4 I was leading the race probably going 4:30 pace. I proceed to lose my legs and ended with a 5:18 and 4th OA. I would could have probably race a sub 5 or very close to it with proper pacing (5:05 800 and all out last 800). But I dropped the ball hard on it. So don’t be like me. Race smart.
2 Likes
The only problem with that is, you need the prior experience to know what “smart” is in your case, and how fast you can go without blowing yourself up. So some experience is necessary in order to acquire smarts. Since I just started running races for fun this past year, after a 30-year hiatus, my first couple of races were very much wild guesses as to what pace I might be able to sustain. 
So much awesome in that pic!!!
