uhh... huh, huh..."titular"

ok, so apparently, the title problem is global. if you want to enter a title for your post, try hovering the cursor at the top left corner of the Title field box, until the cursor changes from the arrow to a text insertion line.

here's more detail for all you other geeks.

This Week's Above and Beyond

Just wanted to give mad runner props out to Those Who Went Above and Beyond in the last week:

• Chuck and Amy kicked butt Saturday morning on the 12 miler, on a course with some significant hills, and, briefly, in a fairly steady downpour. They're totally ready for San Francisco.
• Amanda was in that state where all the cuts come together, Connecticut. Saturday, she ran eight miles on her own in that strange land, and apologized for not going 12. Incidentally, I think we all need to watch out for Connect-i-Cut. Something's going on up there: Amanda spent a week there, Mandy's boyfriend Paul was up there, and Amy's there this week. Something is afoot. Hopefully, Michael Bay is not involved.
• Not Mandy's Boyfriend Paul Streetman Paul ran 36 miles last week. Then he made the mistake of being several minutes early to Saturday's run, and only ran six. Still, good job.
• Uhhh... Mandy and I. Sort of. Last night, we were meeting at Whole Foods to run four or five miles. We didn't feel up to it, and just wanted to go drink beer. So, we ran our first bar slam (let's not call it a pub run), hitting the Tiniest Bar in Texas (very cool), Shoal Creek Saloon (nice patio with fans), Little Woodrow's (pretty non-fratty on a Monday night, and cheap Texas beers), Halcyon (where I purchased a beer, a bag of Miss Vickie's jalapeno chips, a chocolate chip cookie, and a pack of expensive cigarettes), Club 115 to meet up with Erin and John, then back to Tiniest Bar. We'll have to do this again, but with everyone, maybe to celebrate after our half marathons.

See you people Saturday morning. If you need to run less distance, still try to come on out.

Saturday Fourteener

Ok, so this is what we are thinking. Meet at 7am at the Rock. Do the whole town lake 10 mile loop. Then do a 4 mile loop out lake austin blvd and back to the rock.

This should be a fun and scenic run. People can do as much or as little of it as they like. Do the 10 and call it good, or do 7 of the loop whatever. It's up to you and how you feel.

There's water on town lake. I think it's good to carry water as well. I don't see a need to set water out on the 4 mile loop. So we (Rob) won't. Please see Rob's previous post on nutrition and hydration.

Here's a link to the 4 mile loop:

Lake Austin

OK, first of all, i have to say that Blogger stinks. Yes, it's free, but it's also incredibly buggy. Friday, it wouldn't put new posts up because it was archiving them incorrectly. Today, it won't let me assign a title to this post. Just had to vent.

Let's call it, "The Way Ahead".

Chuck and Amy are near their July 29 date with the San Francisco Half-Marathon. It'll be Chuck's first, Amy's third. I have 14 on the calendar for us this Saturday.

Chuck has planned a run that will go ten on the Hike and Bike trail and finish with four on the road. And a smoothie.

For those of you who did not run the 12, and/or have not been keeping up with at least 1/2 to 2/3 of your other weekly runs, it's probably a good idea to run eight or ten.

I don't know if anyone's still planning on the August 5 half marathon in Fort Davis. I haven't checked on whether we'd be able to get rooms out there or not - apparently, that could be an issue. If people still want to go, and anyone could do some checking on accomodations for Saturday night, that would be great.

nutrition notes for Saturday's run

some reminders on preparation for our long run tomorrow:

• hydrate today - drink at least a couple of liters of water, and if possible, supplement your electrolytes with Electromix or a similar product (available at Whole Foods, Central Market, RunTex, Jack and Adam's, and elsewhere)
• eat well, but early - this is not an extreme distance, but you need good fuel. have some pasta. stay away from anything too greasy that might jack with your stomach in the morning. and eat early - be done before 8pm, if possible, so that your dinner will have time to digest and, you know, clear out...
• eat breakfast - have something with an emphasis on carbs for breakfast, but nothing too heavy. have a little oatmeal, a bagel with some cream cheese, whatever, but try to eat an hour before you leave the house - again, for the whole clearing-out thing.
• bring during-run fuel - people's needs vary, but think about the fact that you burn about 100 calories for every mile, at almost any speed. you're likely to burn through your light breakfast pretty quickly. the bigger you are, the higher your caloric needs generally are. this is a thing to figure out over time and experience, finding the line where you aren't just shoving down calories, but maintaining a smooth energy level. once you've crashed, it's a little too late. i'd suggest taking some gu (or whatever) at about 6 or 7 miles, and another at 9 or 10.

you can get energy gel at RunTex, REI, Academy, or most bike shops. a lot of people like Hammer Gel, because it focuses on different sorts of sugar. however, the taste makes me want to hurt somebody... anybody. i stick with Gu, in vanilla, "chocolate outrage", or "espresso love".

i'll bring an assortment of gels tomorrow morning that i have for some reason that i don't like, or don't think i like.

Moonpies.....

Anybody going to the Moonpie track meet tonight?

Moonpie link

Beer.....

This should be stored in the Team in Exile archives. Read it, learn it, love it.

http://www.trainright.com/articles.asp?uid=2486&p=2481