I just saw this out on the main boards.

Nice race yesterday. 2nd...not too shabby!

Congratulations!

Whoo hoo, great going for one of us beautiful people!!

Thank y'all!!! I didn't look too beautiful during or after that race. It was crap. Trying to HTFU 5 mins before the race, per DW's urging. I ran with that jacket on too. What a puss!

I agree too many clothes. take some off then I'll be the judge.

Oh I better be careful, his wife is going kick my butt. I gotta enough wife's that want to kill me.

Hmmm...you know, I have some tasteful B&W pics DW took of me because she wanted to enter me in a underwear model contest with Armani Exchange. I honestly don't know if she ever did though. I know one of the pics is the background on her Mac-book Pro and I chuckle every time I see it.

Okay, Marcus. You post this here, and then you post that thing about taking showers on the main boards... You're such a tease.

Showers?? Ahh...the Texas heat post. Ok, I am with ya now. You're only a tease if you won't deliver and you could say I am like UPS.

Marcus, I'm am totally envious of your running. I can not get my freaken base up for anything.

Thanks for the compliment, but I am nothing special in any way. We are both human and about the same age. How long have you been running? What's the most you have ran in a week? Have you ever been injured? Do you cross train? Do you do resistance training? Plyometrics? What's holding you back? Time, energy, nagging injuries? Talk to me.

As you found out increasing intensity and mileage contemperaneously is an easy way to get injured. I did it myself last month and got a nasty chest cold and a poor week of running because of it. Once again, lesson learned. Ok, so you did 34 MPW and got bronchitis and you want to be at 40 MPW? What kind of supplements do you take? These are so often overlooked but are absoultely essential if you run a lot. Also what kind of recovery nutrition do you intake. M-Th I run 2x a day and at almost 37 there is no way I could pull that off if I didn't eat and supplement correctly. I also have a significant triathlon background and remember training for the Ironman and how stressful on the body that was. But here are some nuggets from what I do that you might consider. After every workout (running or lifting) I take Vitamin C and E. Both are antioxidants and can help muscle recovery. After every workout I consume a 4:1 carb to protein ratio drink made with Whey protein powder and dextrose. This GREATLY improves my recovery time and I absolutely swear by it. During long runs I consume the same drink. It has been shown to reduce muscle damage thus allowing you to recover quicker. I no longer have a crap day or two of training following a long run, but I do tend to take it easy. I supplement with Glutamine at about 3-5 grams per day. There have been studies that have shown that endurance athletes that become sick typically have low levels of glutamine. You can buy this powder and add one teaspoon to anything and that's all you need. I also supplement with glucosamine/chondroitan and Omega 3-6-9 fish oil caps. I also take a very good multivitamin 2x a day. Do not overlook the importance of protein in your diet. For your size I would aim for around 80-100 grams per day. Try to consume some protein with every meal if you can. Don't be scared to take entire days off. I mean do nothing. No cross-training, no weights. Zip. Go to the movies, eat some Ben & Jerry's, and just be lazy. It does wonders! I am no guru, nor an exceptional runner. But I have managed to put this old body through hell at times and it's always bounced back.