prosopis
Arizona Chupacabra
Listen to these guys. I can tell you from personal experience they are absolutely correct. I was stubborn about this for a while but no more.
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Ran a 10k in June (5 Viewers)
- Thread starter GStrot
- Start date
Listen to these guys. I can tell you from personal experience they are absolutely correct. I was stubborn about this for a while but no more.
Sand
Footballguy
Greetings, gents.
50 miler in the books this morning. Good thing, too, as it was getting mighty, mighty hot out there by the time we were done. 5 Strava PRs set. Killed it up one climb (Pumphouse) where a guy who usually thrashes me was hacking and wheezing keeping up. That felt pretty darn good.
And, upon analysis, set new 1 minute and 2 minute power bests at 460w and 420w. Giggity.
50 miler in the books this morning. Good thing, too, as it was getting mighty, mighty hot out there by the time we were done. 5 Strava PRs set. Killed it up one climb (Pumphouse) where a guy who usually thrashes me was hacking and wheezing keeping up. That felt pretty darn good.
And, upon analysis, set new 1 minute and 2 minute power bests at 460w and 420w. Giggity.
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tri-man 47
Footballguy
Huh?Greetings, gents.
50 miler in the books this morning. Good thing, too, as it was getting mighty, mighty hot out there by the time we were done. 5 Strava PRs set. Killed it up one climb (Pumphouse) where a guy who usually thrashes me was hacking and wheezing keeping up. That felt pretty darn good.
And, upon analysis, set new 1 minute and 2 minute power bests at 460w and 420w. Giggity.
Congrats! 
sho nuff
Footballguy
Im hoping it does not involve plugging light bulbs into orifices and seeing how bright they get.Huh?Greetings, gents.
50 miler in the books this morning. Good thing, too, as it was getting mighty, mighty hot out there by the time we were done. 5 Strava PRs set. Killed it up one climb (Pumphouse) where a guy who usually thrashes me was hacking and wheezing keeping up. That felt pretty darn good.
And, upon analysis, set new 1 minute and 2 minute power bests at 460w and 420w. Giggity.
tri-man 47
Footballguy
Sand is like a NASA engineer or rocket scientist or some such thing. Dude knows how to change a light bulb.Im hoping it does not involve plugging light bulbs into orifices and seeing how bright they get.Huh?Greetings, gents.
50 miler in the books this morning. Good thing, too, as it was getting mighty, mighty hot out there by the time we were done. 5 Strava PRs set. Killed it up one climb (Pumphouse) where a guy who usually thrashes me was hacking and wheezing keeping up. That felt pretty darn good.
And, upon analysis, set new 1 minute and 2 minute power bests at 460w and 420w. Giggity.
Sand
Footballguy
Not a NASA engineer. When NASA engineers need help they call us.Sand is like a NASA engineer or rocket scientist or some such thing. Dude knows how to change a light bulb.Im hoping it does not involve plugging light bulbs into orifices and seeing how bright they get.Huh?Greetings, gents.
50 miler in the books this morning. Good thing, too, as it was getting mighty, mighty hot out there by the time we were done. 5 Strava PRs set. Killed it up one climb (Pumphouse) where a guy who usually thrashes me was hacking and wheezing keeping up. That felt pretty darn good.
And, upon analysis, set new 1 minute and 2 minute power bests at 460w and 420w. Giggity.
And I was referring to setting personal records on segments (climbs) that are laid out on that Strava site. It kinda helps track if you are progressing by tracking times over these climbs for you. Addictive and very motivational.
Ned
Footballguy
Pretty much a bleh weekend, running wise. Yesterday was a 5mi recovery run. I got up early to beat the heat, which ended up being a mistake. It was nicer in the afternoon than it was in the AM. Oh well. Fought to keep the HR down and just felt off. 9:56/137
Today was another 2:30 trail run. My legs just didn't have the pep in them, but I managed through it OK. I focused on hitting the most technical and hilly trails I could find. 1mi in I ran into a buck that could very well push for the state record if a hunter is lucky enough to get him. It was easily the biggest deer I've ever seen on the hoof. I Immediately stopped in my tracks and shouted holy ####
. Simply unreal. The creek was really low (about mid calf), so I decided to cross it to get to the other section of trails. Tons of rollers that are just quad crushers. Fun stuff. HR averaged 149, but I struggled to keep it at that range on the last few miles. Just too many hills and it was pretty warm at that point. Total 1482ft of climbing.
Today was another 2:30 trail run. My legs just didn't have the pep in them, but I managed through it OK. I focused on hitting the most technical and hilly trails I could find. 1mi in I ran into a buck that could very well push for the state record if a hunter is lucky enough to get him. It was easily the biggest deer I've ever seen on the hoof. I Immediately stopped in my tracks and shouted holy ####
. Simply unreal. The creek was really low (about mid calf), so I decided to cross it to get to the other section of trails. Tons of rollers that are just quad crushers. Fun stuff. HR averaged 149, but I struggled to keep it at that range on the last few miles. Just too many hills and it was pretty warm at that point. Total 1482ft of climbing.
Sand
Footballguy
How far of a run for 1500ft. of climbing? That sounds uber-hilly.Pretty much a bleh weekend, running wise. Yesterday was a 5mi recovery run. I got up early to beat the heat, which ended up being a mistake. It was nicer in the afternoon than it was in the AM. Oh well. Fought to keep the HR down and just felt off. 9:56/137Today was another 2:30 trail run. My legs just didn't have the pep in them, but I managed through it OK. I focused on hitting the most technical and hilly trails I could find. 1mi in I ran into a buck that could very well push for the state record if a hunter is lucky enough to get him. It was easily the biggest deer I've ever seen on the hoof. I Immediately stopped in my tracks and shouted holy ####
tri-man 47
Footballguy
Fixed.------Not a NASA engineer. When NASA engineers need help to make a rocket SandTM the start of its flight, they call us.
So the thing is, if you're a Boston qualifier with a big aerobic engine, you don't need fast-twitch muscles. Juxt smoked me today! PTTS Mid-70 temps, some humidity, and rolling terrain over the first third/last third of the five-mile race kept me from having much of a race this morning. Juxt and I met up before the race and ran a bit of a warm-up, then relaxed and chatted until race time. It was really great to meet another one of our group! Not too big of a crowd today (400?), but a CARA race so the fast runners were out in force. Juxt and I started together, targeting a 6:45/mile pace. That would be a strong race pace for me at this distance, while the marathon man was in unknown territory.
Overall: 35:01 7:00/mile Avg HR=175
6th in age group
Mile 1 6:43/mi ..HR 163
Mile 2 6:52/mi ..HR 175
Mile 3 7:03/mi ..HR 178
Mile 4 7:14/mi ..HR 178
Mile 5 6:58/mi ..HR 181
We hit the mile mark right where we had planned. But I saw a mid 170s HR and knew I was pushing too hard already. I could see Juxt had more spring in his step, so I let him know the HR was running high and I wouldn't sustain the pace.
Miles 3 and 4 in particular were just a matter of keeping the HR at or below 180. Overall, just a 'meh' event. But I'm glad I could meet Juxt and that he could run strong with no race-specific training.Per FB, 2Young and Wraith had solid tri's today!!
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Juxtatarot
Footballguy
I enjoyed today's event. Tri-man is as wonderfully nice in person as he is in this thread. (No surprise, I know!) I am pleased with my finish: 33:13, 6:39 average mile. I had gone on some test runs the last few weeks and struggled so I had no expectations on doing any better. Here are my splits, but note that my Garmin measures short (it measured 5.05 for the race) so I actually ran these splits a few seconds slower:Fixed.------Not a NASA engineer. When NASA engineers need help to make a rocket SandTM the start of its flight, they call us.
So the thing is, if you're a Boston qualifier with a big aerobic engine, you don't need fast-twitch muscles. Juxt smoked me today! PTTS Mid-70 temps, some humidity, and rolling terrain over the first third/last third of the five-mile race kept me from having much of a race this morning. Juxt and I met up before the race and ran a bit of a warm-up, then relaxed and chatted until race time. It was really great to meet another one of our group! Not too big of a crowd today (400?), but a CARA race so the fast runners were out in force. Juxt and I started together, targeting a 6:45/mile pace. That would be a strong race pace for me at this distance, while the marathon man was in unknown territory.
Overall: 35:01 7:00/mile Avg HR=175
6th in age group
Mile 1 6:43/mi ..HR 163
Mile 2 6:52/mi ..HR 175
Mile 3 7:03/mi ..HR 178
Mile 4 7:14/mi ..HR 178
Mile 5 6:58/mi ..HR 181
We hit the mile mark right where we had planned. But I saw a mid 170s HR and knew I was pushing too hard already. I could see Juxt had more spring in his step, so I let him know the HR was running high and I wouldn't sustain the pace.
Per FB, 2Young and Wraith had solid tri's today!!
Mile 1: 6:40 for me, but Tri-man's 6:43 is probably the accurate time, HR 161
Mile 2: 6:30, HR 171
Mile 3: 6:39, HR 171
Mile 4: 6:34, HR 174
Mile 5: 6:32, HR 176
This is the first time I've run a race less than 13.1 miles since 7th grade and I felt like I learned a lot -- particularly about my heart rate at those paces. During speed work in marathon training, my HR touched 170 a few times but I had never spent much time there. It's nice to know I can run in that territory if I push myself.
I'm really itching to sign up for a 5K now. Breaking 20:00 seems reasonable, I think.
Sand
Footballguy
Fixed.Great race you two. I just got back from a 10 mile trail-a-bike ride with my kids. The six year old loves these rides. Good run on tap for later. It is only 95 right now ( :X ), so I'm waiting a bit.
2Young2BBald
Footbaldguy
Awesome 5-Milers Jux & Tri!!!!!
________________________________
Anyone Can Tri Sprint Tri Race Report - 750 Meter Swim/13 Mile Bike/5K Run
You think you have
Tri, I coached a game in the blazing sun at 10am yesterday, did 3 hours of yard work and then attended 3 Grad parties. Not an optimum pre-race routine. Plus, I think I was still smarting from last weekends Oly.
750 Swim: When I left from home this morning, it was iffy if water tests would move this from an OWS to a pool swim and my mind was on the pool. Two years ago was in the lake (St Clair, BIG lake) and last year had to be moved to the pool. Turns out we were in the lake. There are predictions of storms today and it showed. There were white caps on the lake with the wind out of the north east, pressing against the swim course. Swim was a point to point, 750 meters north. Even before I got in the water, I found my self really, really regretting no committing to learning how to bilateral breathe. I only breathe on the right side, which was into the waves and the buoys were on my left. I drank a ton of nasty water, filled my goggles a bit and was way inside the course at time due to the waves. Ended up just over 25 minutes, north of 2-minute 100s and about a minute and a half slower than 2-years ago, and I was GASSED.
T1: Uneventful, other than a long run up from the beach.
Bike: HR was HIGH from the swim and I was still a bit aneroibic for the first mile or so. The entire ride felt like I was into the wind too. Averaged 19.9, but have rolled 22.8 on this same course, so a bit disappointing.
T2: 45-seconds. My T2 PR of 29-seconds was set here too. I chickened out on the flying dismount, so swapping out of my bike shoes cost me a few here.
Run: Certainly felt last weekends Oly here. Top portions of both my hammys were twinging. Ran through them for a decent first mile. Next mile and a half was out on a point and back into the damn wind. Got to actually have it at my back for the last 3/4 of a mile or so which helped a bit, but there was next to nothing left in the tank by this time. 25:33 for the run.
Ended up 10 seconds out of 3rd in my AG and 23 seconds out of 2nd with a total time of 1:21:47. Bummer as I was the two time defending AG champ. Pulled my results from 2-years ago and I put down a 1:15:28. The conditions had a bit to do with it, but more my lack of time to train. Still had a blast with good friends AND my wife did the Du. Much more fun packing gear and the bikes on the car when its the two of us racing.
Next up, two events next Sunday for my fourth weekend of racing in a row. I race a mile swim at 9am Sunday, followed by an Aquathon at 10am (1.2 Mile run/1/2 mile swim/1.2 mile run).
________________________________
Anyone Can Tri Sprint Tri Race Report - 750 Meter Swim/13 Mile Bike/5K Run
You think you have
Tri, I coached a game in the blazing sun at 10am yesterday, did 3 hours of yard work and then attended 3 Grad parties. Not an optimum pre-race routine. Plus, I think I was still smarting from last weekends Oly.750 Swim: When I left from home this morning, it was iffy if water tests would move this from an OWS to a pool swim and my mind was on the pool. Two years ago was in the lake (St Clair, BIG lake) and last year had to be moved to the pool. Turns out we were in the lake. There are predictions of storms today and it showed. There were white caps on the lake with the wind out of the north east, pressing against the swim course. Swim was a point to point, 750 meters north. Even before I got in the water, I found my self really, really regretting no committing to learning how to bilateral breathe. I only breathe on the right side, which was into the waves and the buoys were on my left. I drank a ton of nasty water, filled my goggles a bit and was way inside the course at time due to the waves. Ended up just over 25 minutes, north of 2-minute 100s and about a minute and a half slower than 2-years ago, and I was GASSED.
T1: Uneventful, other than a long run up from the beach.
Bike: HR was HIGH from the swim and I was still a bit aneroibic for the first mile or so. The entire ride felt like I was into the wind too. Averaged 19.9, but have rolled 22.8 on this same course, so a bit disappointing.
T2: 45-seconds. My T2 PR of 29-seconds was set here too. I chickened out on the flying dismount, so swapping out of my bike shoes cost me a few here.
Run: Certainly felt last weekends Oly here. Top portions of both my hammys were twinging. Ran through them for a decent first mile. Next mile and a half was out on a point and back into the damn wind. Got to actually have it at my back for the last 3/4 of a mile or so which helped a bit, but there was next to nothing left in the tank by this time. 25:33 for the run.
Ended up 10 seconds out of 3rd in my AG and 23 seconds out of 2nd with a total time of 1:21:47. Bummer as I was the two time defending AG champ. Pulled my results from 2-years ago and I put down a 1:15:28. The conditions had a bit to do with it, but more my lack of time to train. Still had a blast with good friends AND my wife did the Du. Much more fun packing gear and the bikes on the car when its the two of us racing.
Next up, two events next Sunday for my fourth weekend of racing in a row. I race a mile swim at 9am Sunday, followed by an Aquathon at 10am (1.2 Mile run/1/2 mile swim/1.2 mile run).
IvanKaramazov
Footballguy
Nice races, jux, tri, and 2Y. That's serious speed on display.
I got a 10 mile GA run in earlier this morning. Didn't really feel like running (hung over) and thought about blowing it off as soon as I walked out the door and felt how hot and humid it was, but it actually ended up being a nice, enjoyable run. The only real annoyance was that I was wearing one of those lightweight running caps, and the thing constantly wants to blow off every time I have a headwind, which was the case for the first five miles. I kept having to run with my head angled down a little to keep the hat on, and now my back's sore from what I'm sure was just poor running posture. Stupid hat.
I got a 10 mile GA run in earlier this morning. Didn't really feel like running (hung over) and thought about blowing it off as soon as I walked out the door and felt how hot and humid it was, but it actually ended up being a nice, enjoyable run. The only real annoyance was that I was wearing one of those lightweight running caps, and the thing constantly wants to blow off every time I have a headwind, which was the case for the first five miles. I kept having to run with my head angled down a little to keep the hat on, and now my back's sore from what I'm sure was just poor running posture. Stupid hat.
gruecd
Footballguy
Intevals and tempo run two days apart?ETA: I swear one of you old-timers (2Young? Tri-man?) created the alias "MAC_32" just to #### with me...
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gruecd
Footballguy
2Young2BBald
Footbaldguy
Or maybe its a Chet-esque alias and we share it. I mean, Mac, Tri and I are Tiger fans, sounds plausible.
Sand
Footballguy
tri-man 47
Footballguy
Or maybe its a Chet-esque alias and we share it. I mean, Mac, Tri and I are Tiger fans, sounds plausible.
Not only are MAC's intense workouts fascinating to observe, but he also drives gruecd crazy in the process? Such fun! 
MAC, you need to lay down a wicked 5K time pretty soon to convince us of the wisdom of your training and keep the naysayers at bay.
gruecd
Footballguy
I just really hope dude doesn't get injured...Or maybe its a Chet-esque alias and we share it. I mean, Mac, Tri and I are Tiger fans, sounds plausible.
Ned
Footballguy
GPS said 12.75. It was probably more like 13.5. I was so deep in the woods at one point the watch thought I stopped since it completely lost signal. It's hilly, but not uber. That's reserved for BnB runs. There's one hill where my HR hit 170 just power walking the damn thing. I wondered if that was what it was like for BnB. :X Jux & Tri - Its pretty cool that y'all got to race together and you both ran well to boot.'Sand said:
Oh and Jux - You have a 19:30 5K in ya. No doubt.
tri-man 47
Footballguy
!!pmbrown_22
Footballguy
Great racing guys.
Whole lot of nothing again for me this weekend. Hopefully I can get back to some weekend running this next weekend. I did set a PR though of packing stuff up and carrying it out to the garage.
Have a great day all.
Whole lot of nothing again for me this weekend. Hopefully I can get back to some weekend running this next weekend. I did set a PR though of packing stuff up and carrying it out to the garage.
Have a great day all.
gruecd
Footballguy
Decent few days of running for me:
Friday - Back down to the Ice Age Trail for a little over 16 miles. Was hoping to do 18, but my buddy wasn't able to keep up, so we kinda ran out of time. Still, another good run. Averaged 9:42/mile. Despite some fairly technical sections, still no falls. Just a matter of time, I'm sure...
Saturday - 7 miles at 8:21/mile. Another hot, humid run.
Sunday - 8 miles at 8:08/mile. Warm and sunny, and I almost quit after a couple of miles. Eventually it clouded over, and I felt a ton better. Funny how much difference that makes.
Today - Nice and cool this morning (low 50s), so I took advantage and did a little over 5-1/2 miles at 7:42/mile.
--------
Total last week was a little over 54 miles. Planning to get that up around 60 by mid-July and eventually peak around 70-80 as I continue to prep for my 50-miler in November. Sticking with my plan of getting out for a long trail run at least every other week. Going again this coming Saturday. I'd go more often if it didn't take me an hour (at least) to get there.
Friday - Back down to the Ice Age Trail for a little over 16 miles. Was hoping to do 18, but my buddy wasn't able to keep up, so we kinda ran out of time. Still, another good run. Averaged 9:42/mile. Despite some fairly technical sections, still no falls. Just a matter of time, I'm sure...
Saturday - 7 miles at 8:21/mile. Another hot, humid run.
Sunday - 8 miles at 8:08/mile. Warm and sunny, and I almost quit after a couple of miles. Eventually it clouded over, and I felt a ton better. Funny how much difference that makes.
Today - Nice and cool this morning (low 50s), so I took advantage and did a little over 5-1/2 miles at 7:42/mile.
--------
Total last week was a little over 54 miles. Planning to get that up around 60 by mid-July and eventually peak around 70-80 as I continue to prep for my 50-miler in November. Sticking with my plan of getting out for a long trail run at least every other week. Going again this coming Saturday. I'd go more often if it didn't take me an hour (at least) to get there.
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Sean
Footballguy
'IvanKaramazov said:
Great job guys. Juxt - as others said, sub 20 easy for you.Busy weekend for me. Didn't run on Saturday - helped a friend move and then had a party to go to. Got out for 8.25 on Sunday which is a new distance pr for me. Don't have the Garmin in front of me but was around 8:50 / 151. I felt great cardio wise but I probably should have cut the run short as my knee was bugging me again. I've gotten a little lazy with my stretches/roller and paid for it. Feeling better today though and will get out for a slow 3 later.
sho nuff
Footballguy
Nice running gru...you continue to amaze me with the amount of miles you can rack up.
After getting my 10 in on Saturday a little before it was too hot...today I suffered through the heat...but really the run felt good the whole time.
Was about 80 when I started...around 86 or so when I finished.
1 mile warm up @ 10:00 - 149
1 mile @ 8:19 - 162
1 mile @ 8:17 - 166
800m @ 3:58 - 172
800m @ 3:59 - 174
400m @ 1:52 - 178
400m @ 1:50 - 181
1 mile cool down @ 10:25 - 162
Really only part that felt taxing was the last 50m of the last 400...and my legs felt a bit sluggish in the cool down.
Total of 7 miles with the recovery between each interval.
After getting my 10 in on Saturday a little before it was too hot...today I suffered through the heat...but really the run felt good the whole time.
Was about 80 when I started...around 86 or so when I finished.
1 mile warm up @ 10:00 - 149
1 mile @ 8:19 - 162
1 mile @ 8:17 - 166
800m @ 3:58 - 172
800m @ 3:59 - 174
400m @ 1:52 - 178
400m @ 1:50 - 181
1 mile cool down @ 10:25 - 162
Really only part that felt taxing was the last 50m of the last 400...and my legs felt a bit sluggish in the cool down.
Total of 7 miles with the recovery between each interval.
tri-man 47
Footballguy
Solid speed work in the heat!
2Young2BBald
Footbaldguy
Technical term taking a fall on the trails is"grubbing". Having grubbed (and watched lots of others grub), if you start to fall, tuck you head to your chest and try to roll almost like a tumbling roll. The trick is to try and get up quick before you fall more. And, pick a spot to push yourself into. Also, if you feel an ankle start to roll, quickly transfer your weight to the other foot with a hop. It might see silly and/or simplistic, but pre-thinking these things can keep you from an injury. If you have the lead in front of other runners, its also a good idea to point out major "steps" by name, i.e. "rock", "roots" and the numbers of steps and direction (up or down). Its polite and can keep you from being taken down by the grub of a runner behind you.
Juxtatarot
Footballguy
Gruecd, have you set a goal for your 50-miler? It will be interesting to track your training paces relative to that goal.
gruecd
Footballguy
Yeah, I don't worry too much about "grubbing" on the flat/uphill sections, but I really don't like the idea of grubbing on one of the steep downhills. This particular trail is pretty lonely, so if I ever go out there alone, I'm leaving a map with someone showing the section of trail that I'm planning on running, and I will call/text when I start, at the turnaround, and when I finish. If I would fall crack my head open out there, it could literally be hours before someone would find me.
2Young2BBald
Footbaldguy
The MapMyRun & MapMyRide apps have a tracking option. I used it between my wife's and my iPhones when I've been on solo trail runs and long rides. You may want to think about this and, as Tri-Man has mentioned, a Road ID.ETA, the run app does a lousy job of tracking trail distance overall, but did do a nice job of pin pointing my general location and moving pace, when compared to the Garmin data.Yeah, I don't worry too much about "grubbing" on the flat/uphill sections, but I really don't like the idea of grubbing on one of the steep downhills. This particular trail is pretty lonely, so if I ever go out there alone, I'm leaving a map with someone showing the section of trail that I'm planning on running, and I will call/text when I start, at the turnaround, and when I finish. If I would fall crack my head open out there, it could literally be hours before someone would find me.
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Ned
Footballguy
The fascinating thing about the trail community is the atmosphere. All of the common courtesies out there is amazing. The amount of hellos is probably 10-fold compared to when I'm out on the road.
Sand
Footballguy
Hard work in the heat!I went out and got 7 done last night. 92 at start and I think it cooled to 87 or so by end. Lost 7lbs or so on the run. Felt great up until the 5 mile mark and then slowed to 9 minute miles. So this weekend I got 60 miles of riding and a 7 mile run in - a total of 4:45 of good work. Not a bad weekend.
BTW, 2Y, if you thought you looked dorky getting out of the canoe with calf sleeves on... Runs in heat like that I run shirtless, but with the HR monitor (duh - Ned's golden rule). And a hat, because that's where I hang the MP3 player.
sho nuff
Footballguy
Yeah, that workout is one of my favorites.
Started doing it in my last 2 HM training cycles and lately my speed work has bored me. By the 3rd or 4th interval of 800s or 1000m, I am bored.
I like the changing up the distances on it. Doing the first warm up mile and first 2 mile intervals off the track and a recovery jog back to the track for the 800s.
After 2...switching to the 400s is nice too.
Never felt the heat really got to me today. I think its the combo of running more in it recently...getting better sleep the past week now (this I think is the biggest thing)...and hydrating better the days before a tough workout and that morning before heading out. Also hydrating more through what I eat (which is getting me back on track with weight loss too). More salads, cabbage, cucumbers...so many things that are mostly water.
Started doing it in my last 2 HM training cycles and lately my speed work has bored me. By the 3rd or 4th interval of 800s or 1000m, I am bored.
I like the changing up the distances on it. Doing the first warm up mile and first 2 mile intervals off the track and a recovery jog back to the track for the 800s.
After 2...switching to the 400s is nice too.
Never felt the heat really got to me today. I think its the combo of running more in it recently...getting better sleep the past week now (this I think is the biggest thing)...and hydrating better the days before a tough workout and that morning before heading out. Also hydrating more through what I eat (which is getting me back on track with weight loss too). More salads, cabbage, cucumbers...so many things that are mostly water.
2Young2BBald
Footbaldguy
Pretty sure this was the look that elevated you to Greek God status during your last leg of the Bourbon Chase. Major man-love from Dexter.BTW, 2Y, if you thought you looked dorky getting out of the canoe with calf sleeves on... Runs in heat like that I run shirtless, but with the HR monitor (duh - Ned's golden rule). And a hat, because that's where I hang the MP3 player.
gruecd
Footballguy
I've love to go sub-8 (9:36/mile), which would put me in the top 100 finishers. Sub-9 might be more realistic, though. The weather should be in my favor though. Average high is 50°F, and the average low is 34°F. Last year the high was 51°F. So many variables with an ultra that it's hard to nail your first one. Hoping the 50K that I'm doing in October will help with some of that.
Hard to believe Timothy Olson just ran the WS100 in 14:46:44 (8:52/mile) this past weekend. Absolutely crushed the course record.
tri-man 47
Footballguy
I think it was the WS100, but our own long-lost SF Duck ran support miles for one of the runners this past weekend. I asked if he'd share a report with us about it, and he said he would do so.'gruecd said:
Blood, Sweat, and Gears 100 mile Race/Ride Report
Overview - It kicked my #### and I returned the favor. 6h 4m, 11m under goal, quasi pr by 24m (course was 1-2 miles shorter this year). Roughly 200th place of 750+ registered.
On to the good, bad, and ugly...
7:30 am start so I arrived at the start line around 6:50 to get a decent starting position along with my buddy from PA. That turned out to be a waste of time. After the Henderix rendition of the National Anthem we started. 2 ft into a 100+ mile ride a guy smashes into my left shoulder trying to get in front of me. No damage, but very frustrating. The first 4 miles were like stop and go rush hour traffic. We slowed to the point on the first hill I almost had to unclip. Despite lining up in the first 50 there had to be 200+ people in front of me. My buddy was already 50 ft in front of me with a wall of people between us. My best guess is that no one up front wanted to have their nose in the wind and the acordian effect was rippling through the pack.
The first major climb is 4 miles with 950 ft of elevation gain. Absolutely torched this. My training run was 20:50 at 300 watts and 163 hr. Knocked this out in 19:40, 320 watts and 153 hr. Plenty of rabbits to pick off on this climb. Nothing too eventful until we hit the Parkway. I'd get shelled on the significant climbs and the collect and consolidate the damage on the decents and flats. The best part was riding up alongside a pack of 25 and seeing my buddy on the front of the peleton. I took a spot and the front and pulled the train to the next climb only to get shot out the back like a cannon. The last climb on the Parkway is Thunder Hill and is 3 mi at 6-8%. Usually this climb wrecks havoc but for the first time ever I handled it well. By handling it well, I only lost 25-30 postions rather than 40-50. Once I crested the top I check my average spped and I was over 17 mph and ahead of pace.
The next 20-25 miles are my favorite part. I started the consolidation of the weak riders on the decent and soon had 5 riders on my wheel. I sighted a group of 5-6 six 100 yards ahead and reeled then in easily. I sat on the wheel for 30 secs to recover and attacked on the next hill dropping that pack. Next pack of 8-10 was now in sight and I pulled them in after a couple of miles. A short rest on the back and it was go time again as a double digit pack was in the distance. It seemed like forever but a 5 min tt at 300 watts got me to the rear wheel about .25 mi from the next turn. That last 20 yards seem like an enternity as one v. 14-16 isn't even footing. This is where I adopted my motto of the day to be a one man peleton. We made the turn and hit a series of .25 mile 8-10% rollers. I'd let them get about 30 yards on me on the descent leading into the hill and used my momentum and full thottle to fly by the group. Two reacted and grabbed my wheel but I dropped them on the next hill. We were headed into the 3 mile flat so I let them come back and worked with them to conserve energy on the flat. That leads into a 3 mile climb and many of those I dusted off earlier were motoring past me. I lost more spots than I could count. I hammer the last bit of the climb passing two and ending up 50 yard behind a group of 8-10 on the descent. I caught the on the bottom and dropped the group on the flat leading into the rest stop.
It looked like about 1 of 2 was by passing this rest stop at mile 52. My avg was over 18 mph and well ahead of schedule. I stopped and re-filled my bottles, drand a bottle of powerade, one half coke, and a bottle of water. Also ate a banana and powerbar. It was getting hot and I knew I was behind on nutrition and hydration so I spent 4-5 mins here trying to get right.
We roll out of the rest stop into a 5.1 mile long 2000 ft climb with the last 1/4 mile at 20%+. My strategy was to hammer the lower 4 miles and hop of the bike and run/walk to the top rather than blow up the legs trying to stay on the bike at 3-4 mph. Passed my buddy on the way up who was just finishing fixing a flat. He waved me on and caught me shortly thereafter. My plan was great in theory until I got off the bike and both quads cramped up. I tried the quad stretch and the hammies locked up. I think I waddled the next 1/2 mi up the mountain. Got back on the bike about 200 yd from the top where in dropped to 7% and everything locked up again 30 yd from the summit. My lack of prepartion was shining through. Even with this setback, I was on target for my 6:15 goal.
With Snake Mt behind me the next section was a breeze. One huge 7 mi descent, one steep 1 mi descent, a gradual 7 mi decent/flat, a 3-4 mi gradual uphill, with only a 1/2 mile and 2 mile climb mixed in. Very errie as I only saw 3 riders that I passed over this 20 mi section. You would think that with 750+ riders on course you would have 10-15 min chunks of time with no one in sight.
The next major climb is 2 mi at 8-10%. I started cramping approx .00001 mi into this climb. Got off the bike and lube every part of my body that didn't have an oriface with icy/hot. This did the trick and I finished this climb without incident. At the top I had 15 mi to go but the math quickly showed that 6:15 was in the bag as long as I rode smart and 6:00 was out of the question. The last 15 mi is up and down. I rode semi-hard but smart and crossed the line 6:04. The next ride after me was over a min behind and the finishers between 6 hr and 6:15 was strangly small.
My buddy finished at 6:53 crushing his pr. My coach was the top female finisher at 5:19. A good friend when over the guard rail rail on a descent and end up partially severing his it band and quad after a 30 ft fall. He's going to be OK.
Average watts was 200. Rolling time was 5:57. Average hr 134.
I'm very happy with the result as I didn't train for this to be an "A" race. HR should have been higher but the legs wouldn't stand for it. Still buring too many matches early and not doing enough long rides to handle the back half of an event this long.
On one hand I feel like I have some unfinished business with this course. On the other it's become obvious that this event doesn't suit my strengths. I soloed this event for roughly 95% while most of the field probably soled for less than 5%. If I'm going to do that I need to be doing time trials or triathlons.
Overview - It kicked my #### and I returned the favor. 6h 4m, 11m under goal, quasi pr by 24m (course was 1-2 miles shorter this year). Roughly 200th place of 750+ registered.
On to the good, bad, and ugly...
7:30 am start so I arrived at the start line around 6:50 to get a decent starting position along with my buddy from PA. That turned out to be a waste of time. After the Henderix rendition of the National Anthem we started. 2 ft into a 100+ mile ride a guy smashes into my left shoulder trying to get in front of me. No damage, but very frustrating. The first 4 miles were like stop and go rush hour traffic. We slowed to the point on the first hill I almost had to unclip. Despite lining up in the first 50 there had to be 200+ people in front of me. My buddy was already 50 ft in front of me with a wall of people between us. My best guess is that no one up front wanted to have their nose in the wind and the acordian effect was rippling through the pack.
The first major climb is 4 miles with 950 ft of elevation gain. Absolutely torched this. My training run was 20:50 at 300 watts and 163 hr. Knocked this out in 19:40, 320 watts and 153 hr. Plenty of rabbits to pick off on this climb. Nothing too eventful until we hit the Parkway. I'd get shelled on the significant climbs and the collect and consolidate the damage on the decents and flats. The best part was riding up alongside a pack of 25 and seeing my buddy on the front of the peleton. I took a spot and the front and pulled the train to the next climb only to get shot out the back like a cannon. The last climb on the Parkway is Thunder Hill and is 3 mi at 6-8%. Usually this climb wrecks havoc but for the first time ever I handled it well. By handling it well, I only lost 25-30 postions rather than 40-50. Once I crested the top I check my average spped and I was over 17 mph and ahead of pace.
The next 20-25 miles are my favorite part. I started the consolidation of the weak riders on the decent and soon had 5 riders on my wheel. I sighted a group of 5-6 six 100 yards ahead and reeled then in easily. I sat on the wheel for 30 secs to recover and attacked on the next hill dropping that pack. Next pack of 8-10 was now in sight and I pulled them in after a couple of miles. A short rest on the back and it was go time again as a double digit pack was in the distance. It seemed like forever but a 5 min tt at 300 watts got me to the rear wheel about .25 mi from the next turn. That last 20 yards seem like an enternity as one v. 14-16 isn't even footing. This is where I adopted my motto of the day to be a one man peleton. We made the turn and hit a series of .25 mile 8-10% rollers. I'd let them get about 30 yards on me on the descent leading into the hill and used my momentum and full thottle to fly by the group. Two reacted and grabbed my wheel but I dropped them on the next hill. We were headed into the 3 mile flat so I let them come back and worked with them to conserve energy on the flat. That leads into a 3 mile climb and many of those I dusted off earlier were motoring past me. I lost more spots than I could count. I hammer the last bit of the climb passing two and ending up 50 yard behind a group of 8-10 on the descent. I caught the on the bottom and dropped the group on the flat leading into the rest stop.
It looked like about 1 of 2 was by passing this rest stop at mile 52. My avg was over 18 mph and well ahead of schedule. I stopped and re-filled my bottles, drand a bottle of powerade, one half coke, and a bottle of water. Also ate a banana and powerbar. It was getting hot and I knew I was behind on nutrition and hydration so I spent 4-5 mins here trying to get right.
We roll out of the rest stop into a 5.1 mile long 2000 ft climb with the last 1/4 mile at 20%+. My strategy was to hammer the lower 4 miles and hop of the bike and run/walk to the top rather than blow up the legs trying to stay on the bike at 3-4 mph. Passed my buddy on the way up who was just finishing fixing a flat. He waved me on and caught me shortly thereafter. My plan was great in theory until I got off the bike and both quads cramped up. I tried the quad stretch and the hammies locked up. I think I waddled the next 1/2 mi up the mountain. Got back on the bike about 200 yd from the top where in dropped to 7% and everything locked up again 30 yd from the summit. My lack of prepartion was shining through. Even with this setback, I was on target for my 6:15 goal.
With Snake Mt behind me the next section was a breeze. One huge 7 mi descent, one steep 1 mi descent, a gradual 7 mi decent/flat, a 3-4 mi gradual uphill, with only a 1/2 mile and 2 mile climb mixed in. Very errie as I only saw 3 riders that I passed over this 20 mi section. You would think that with 750+ riders on course you would have 10-15 min chunks of time with no one in sight.
The next major climb is 2 mi at 8-10%. I started cramping approx .00001 mi into this climb. Got off the bike and lube every part of my body that didn't have an oriface with icy/hot. This did the trick and I finished this climb without incident. At the top I had 15 mi to go but the math quickly showed that 6:15 was in the bag as long as I rode smart and 6:00 was out of the question. The last 15 mi is up and down. I rode semi-hard but smart and crossed the line 6:04. The next ride after me was over a min behind and the finishers between 6 hr and 6:15 was strangly small.
My buddy finished at 6:53 crushing his pr. My coach was the top female finisher at 5:19. A good friend when over the guard rail rail on a descent and end up partially severing his it band and quad after a 30 ft fall. He's going to be OK.
Average watts was 200. Rolling time was 5:57. Average hr 134.
I'm very happy with the result as I didn't train for this to be an "A" race. HR should have been higher but the legs wouldn't stand for it. Still buring too many matches early and not doing enough long rides to handle the back half of an event this long.
On one hand I feel like I have some unfinished business with this course. On the other it's become obvious that this event doesn't suit my strengths. I soloed this event for roughly 95% while most of the field probably soled for less than 5%. If I'm going to do that I need to be doing time trials or triathlons.
MAC_32
Footballguy
That would be Sunday. And I passed on the tempo run this weekend because my legs weren't back under me yet. I over-did it with the circuit/sprint workout but that's why I did that workout 9 days before the race and not race week! Killed the tempo run today though - got the middle 3 done in 18:30. Legs were a bit tight when I started (my ### and ham's were still a little tender) but the mile jog to start loosened them up so I went for it. Golfing tomorrow so just going to do a short recovery run at night, doing a trial 5k Wednesday, an easy 6 miles Thursday then take Friday + Saturday off before the race. Running the course Wed to get a feel for it. I'm real happy the finish is mostly downhill so mentally I only need to push myself to 2 1/2 miles (I usually struggle right around mile 2) then just let the hill and the finish get me home. My aggressive goal is 18 mins (mile 1 - 5:40, mile 2 - 5:50) but will be happy with anything under my adult PR of 18:32.Or maybe its a Chet-esque alias and we share it. I mean, Mac, Tri and I are Tiger fans, sounds plausible.
tri-man 47
Footballguy
BnB - you are such a stud. WOW. That's now two events this season for you that are almost beyond my comprehension. 
MAC - I look forward to Sunday and hearing how you do! I nibbled in the low 18's many, many years ago, and a small regret is not getting below that number. Hopefully you'll nail it and get a sub-18!!!
MAC - I look forward to Sunday and hearing how you do! I nibbled in the low 18's many, many years ago, and a small regret is not getting below that number. Hopefully you'll nail it and get a sub-18!!!
sho nuff
Footballguy
Those races just leave me with my mouth open.Just epic.BnB - you are such a stud. WOW. That's now two events this season for you that are almost beyond my comprehension.
SFBayDuck
Footballguy
Hey fellas, long time! It's been forever since I've even visited the FFA, but at Tri-man's suggestion on FB I wanted to pop in to post about a little adventure I had this weekend - crewing and pacing for a buddy at the Western States 100! I really do apologize in advance for the (extreme) length, but hope what may be the first ever "Pacers Report" on FFA will be interesting for a few of you (I know Poppa will enjoy!).
Western States 100 Endurance Run
For those of you not familiar with Western States, it's basically the Rose Bowl of ultrarunning, the grand daddy of US 100 mile races. It's run through the mountains of Northern California beginning in Squaw Valley near Lake Tahoe, and features 18,090 feet of climbing and 22,970 feet of descent. You can get a great feel for it by watching the trailer for the really good documentary "
- five minutes to spare! All in all, what an incredible experience, and I was so honored to be able to share it with him and be a part of it. And I'm already scheming on how I can up my training to try and get that 50 mile qualifying time......
Western States 100 Endurance Run
For those of you not familiar with Western States, it's basically the Rose Bowl of ultrarunning, the grand daddy of US 100 mile races. It's run through the mountains of Northern California beginning in Squaw Valley near Lake Tahoe, and features 18,090 feet of climbing and 22,970 feet of descent. You can get a great feel for it by watching the trailer for the really good documentary "
- five minutes to spare! All in all, what an incredible experience, and I was so honored to be able to share it with him and be a part of it. And I'm already scheming on how I can up my training to try and get that 50 mile qualifying time......
gruecd
Footballguy
Very, very cool, Duck.
Assuming I achieve my goals at JFK, I'm already trying to figure out how I'm gonna keep myself from entering that stupid lottery....
gruecd
Footballguy
Unbelieveable. Great job, BnB!Those races just leave me with my mouth open.Just epic.BnB - you are such a stud. WOW. That's now two events this season for you that are almost beyond my comprehension.
Ned
Footballguy
BnB - you are such a stud. WOW. That's now two events this season for you that are almost beyond my comprehension.
BnBYou make these events sounds so trivial, which is a testament to how strong you are. You are a man among boys.
Ned
Footballguy
After reading BnB and SFB's reports, it almost feels foolish to post my workout today. It was a fantastic run, though, so I have to share.
Ahhhh, my favorite workout; LT/tempo. I had 8mi w/ 4LT on the schedule and decided to wake up before work to get it in. With the AM forecast in the low 60s and low humidity, I wanted to take advantage of these rare conditions for late June. Out the door at 5:30 and it was down right chilly. I almost regretted wearing a singlet. As I got into the tempo miles, I quickly realized how easy it was coming to me. And then it hit me - lets MAC this thing. I had so much left in the tank, I decided to let it all hang out on the last mile for ####s and giggles. I was cruising along and day dreaming when I looked down and saw I was at 5.05 already. Oh crap, let's go. I opened it up and focused on keeping the HR above 180. I'll let the data tell the rest...
3 - 7:35/167
4 - 7:30/168
5 - 7:31/171
6 - 6:35/181
I'm shocked I had a sub 5K pace left in me. It's amazing what some cool temps will do for ya.
Ahhhh, my favorite workout; LT/tempo. I had 8mi w/ 4LT on the schedule and decided to wake up before work to get it in. With the AM forecast in the low 60s and low humidity, I wanted to take advantage of these rare conditions for late June. Out the door at 5:30 and it was down right chilly. I almost regretted wearing a singlet. As I got into the tempo miles, I quickly realized how easy it was coming to me. And then it hit me - lets MAC this thing.
I had so much left in the tank, I decided to let it all hang out on the last mile for ####s and giggles. I was cruising along and day dreaming when I looked down and saw I was at 5.05 already. Oh crap, let's go. I opened it up and focused on keeping the HR above 180. I'll let the data tell the rest...3 - 7:35/167
4 - 7:30/168
5 - 7:31/171
6 - 6:35/181
I'm shocked I had a sub 5K pace left in me. It's amazing what some cool temps will do for ya.
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