Filles de Fer

I still bother with runners I call hamburgers. They’re never going to run any record times, but they can always fulfill their own potential.
Bill Bowerman

Perhaps the single most important element in mastering the techniques and tactics of racing is experience. But once you have the fundamentals, acquiring the experience is a matter of time.
Greg LeMond

In other cycling news, I finally got my Twin Six jersey! Took long enough…

(I’ll model it soon, promise!)

Bicycling is a big part of the future. It has to be. There’s something wrong with a society that drives a car to work out in a gym.
Bill Nye, the Science Guy

The Flying Pig is 2 months away. Get psyched.

 Drinking Alcohol 

See full article:  http://www.runnersworld.com/article/0,7120,s6-242-302–7908-3-1X2-3,00.html 

 A little beer or wine won’t hurt your running (phew)–as long as you’re smart about it.

 The Sipping Points

Before you pop that cork or beer cap, follow these guidelines to make sure your running performance never suffers

Wait 8–or Even 48
Everyone metabolizes alcohol differently, so you must take into account the way your own body handles alcohol. Some nutritionists advise skipping it for up to 48 hours before a long race, such as a half-marathon or a marathon, to ensure enough time for proper rehydration. Others say one glass of wine with dinner the night before a race shouldn’t cause problems as long as you’re also taking in plenty of water and carbs.

Eat First
Before lifting a glass at a postrace party, have a snack high in carbs and with a little protein (a bagel with peanut butter or a turkey sandwich on whole-wheat bread) and rehydrate with 16 to 24 ounces of water or sports drink for every pound of body weight you lost while you were running.

Just Add Water
To combat alcohol’s diuretic effect, drink an eight-ounce glass of water for every alcoholic beverage you drink.

Remember to Sleep
A glass of cabernet with dinner may be okay; partying all night at the bar is not. Getting too little sleep before a big training day or race affects balance, sharpness, coordination, and endurance–similar to too much alcohol.

Count Calories
On average, a five-ounce glass of wine has about 100 calories (the same size glass of sweet dessert wine has about 230 calories). A 12-ounce can of beer contains around 140 calories. And a one-ounce serving of spirits like rum, vodka, gin, or bourbon has about 65 to 80 calories–but mix it with juice instead of club soda and that number will rise considerably. A large piña colada can have upward of 300 calories and lots of fat.

Stadiums are for spectators. We runners have nature and that is much better.
Juha Väätäinen

I can’t exactly recall the grade of the hills in the Cincinnati Flying Pig Marathon course,  but if they’re over 8%, I’m set.

 For two miles.

I did a “hill workout” on the treadmill last night (8-11% incline, averaging between 4-7 mph) and I am paying for the measley two miles I was able to accomplish. I switched out and did a cycling workout after two miles because the incline was just brutal and I needed to stop running for a bit. I hope this gets easier…my little butt can’t handle a hill like that at anything even close to race-pace yet!