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Ran a 10k - Official Thread

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1 minute ago, gianmarco said:

Check on Strava that you allowed permission to display. 

Maybe our tech guru @tri-man 47 can help out.

Like I've said...I'm having connection issues due to my geriatric laptop not wanting to load Garmin connect software. All strava data is coming from inside my phone, which doesn't have HR capacity. 

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47 minutes ago, gianmarco said:

@gruecd through 35 miles at 8:15 pace. Still doing well.

"Still happy."

Jeezus. Incredible.

Finish up strong @gruecd! :headbang:

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1 hour ago, El Floppo said:

Like I've said...I'm having connection issues due to my geriatric laptop not wanting to load Garmin connect software. All strava data is coming from inside my phone, which doesn't have HR capacity. 

Send him a laptop someone. 

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1 hour ago, El Floppo said:

Like I've said...I'm having connection issues due to my geriatric laptop not wanting to load Garmin connect software. All strava data is coming from inside my phone, which doesn't have HR capacity. 

Also...the watch takes a while to link up with satellites here in the city.

Watch says 15m, 2:18:17 @ 9:13. (I turned it off after I had already stopped... forgot). Lap 1 @ 16:45.

Phone- 16.02m, 2:12:20 @ 8:16.

Not sure how to rectify that... Any ideas?

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3 minutes ago, bushdocda said:

Send him a laptop someone. 

Running vest, printer, new phone more appreciative wife and kids too please.

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1 minute ago, El Floppo said:

Running vest, printer, new phone more appreciative wife and kids too please.

No need for any more scarves?

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1 hour ago, El Floppo said:

Like I've said...I'm having connection issues due to my geriatric laptop not wanting to load Garmin connect software. All strava data is coming from inside my phone, which doesn't have HR capacity. 

Time to upgrade ;)

10 minutes ago, El Floppo said:

Running vest, printer, new phone more appreciative wife and kids too please.

What's the address? 

Someone else can give the other 4.

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24 minutes ago, gianmarco said:

No need for any more scarves?

Child, please 

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2 hours ago, El Floppo said:

Like I've said...I'm having connection issues due to my geriatric laptop not wanting to load Garmin connect software. All strava data is coming from inside my phone, which doesn't have HR capacity. 

"Geriatric" is a relative term.  That's all I've got to say.

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3 minutes ago, gianmarco said:

7:51:55

8:32 pace.

Ridiculous.

8:48 pace actually. The 8:32 is “moving time.”

Got the FKT, but I was quite a bit slower than I’d hoped/expected. In retrospect, should’ve started more slowly and saved something for the second half. 

Full RR later. Need to shower and maybe sleep. And brush my teeth after almost 8 hours of Gatorade and GU. :X

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12 minutes ago, gruecd said:

8:48 pace actually. The 8:32 is “moving time.”

Got the FKT, but I was quite a bit slower than I’d hoped/expected. In retrospect, should’ve started more slowly and saved something for the second half. 

Full RR later. Need to shower and maybe sleep. And brush my teeth after almost 8 hours of Gatorade and GU. :X

8 hours of goo? Yeah, brush your teeth.

 

 

 

 

oh, and congrats......:headbang:

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35 minutes ago, gruecd said:

8:48 pace actually. The 8:32 is “moving time.”

Got the FKT, but I was quite a bit slower than I’d hoped/expected. In retrospect, should’ve started more slowly and saved something for the second half. 

Full RR later. Need to shower and maybe sleep. And brush my teeth after almost 8 hours of Gatorade and GU. :X

#BMF

Amazing.  Nice work.

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1 hour ago, gruecd said:

8:48 pace actually. The 8:32 is “moving time.”

Got the FKT, but I was quite a bit slower than I’d hoped/expected. In retrospect, should’ve started more slowly and saved something for the second half. 

Full RR later. Need to shower and maybe sleep. And brush my teeth after almost 8 hours of Gatorade and GU. :X

:tebow:

Amazing.

 

 

 

During my only IM I couldn't taste or stomach any more gels or accelerade. Ended up eating and drinking anything else on the route, including a turkey sandwich (from my own feed bag).

 

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I need to eat something, but my guts are a mess. No idea how people run ultras and immediately throw down a burger and a beer. 

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7 minutes ago, gruecd said:

I need to eat something, but my guts are a mess. No idea how people run ultras and immediately throw down a burger and a beer. 

How much weight did you lose today?

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1 minute ago, El Floppo said:

How much weight did you lose today?

Not sure. I was 206 afterwards. Didn’t weigh myself before, but I’m guessing I was 211-212. 
 

And I drank a #### ton of fluids and consumed a good amount of calories, too.

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57 minutes ago, gruecd said:

And I drank a #### ton of fluids and consumed a good amount of calories, too.

And, according to Strava, you burned 7,000+.  :eek:

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The Mrs about to start her HM. Going for a PR.

Feels weird dropping her off and not racing with.

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24 minutes ago, gianmarco said:

The Mrs about to start her HM. Going for a PR.

Feels weird dropping her off and not racing with.

What’s her PR?

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@gruecd, how you feelin' this morning?  Still crazy-cool that you just went out and popped a 50+ mile run.

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24 minutes ago, Juxtatarot said:

What’s her PR?

1:45:43 (8:04 pace).

She wants to try for < 8:00

Here's the course

She's through 6 miles now.  Had to start slower with uphill for first 4 miles.

First 6 splits:  8:19/8:17/8:02/7:56/7:38/7:44. 

Now it's flat until the very end with a decent climb in mile 12. 

Unfortunately, looking at her live tracking map, I think she might have made a wrong turn at one point and had to doubleback.  I hope that's not the case, but it looks like it  :(

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Love the splits.

Crying at the wrong way

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Through 9. 

Last 3 splits:. 7:45/7:54/7:54

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Unofficial 1:44:37. 8:00 on the nose but need to see official.

She did great, I got to run the last 3/10ths with her for a strong finish.

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9 minutes ago, gianmarco said:

She did great, I got to run the last 3/10ths with her for a strong finish

Great job pacing her!

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55 minutes ago, gianmarco said:

Unofficial 1:44:37. 8:00 on the nose but need to see official.

She did great, I got to run the last 3/10ths with her for a strong finish.

Congrats to Mrs. Gianmarco!  :clap:

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58 minutes ago, gianmarco said:

Unofficial 1:44:37. 8:00 on the nose but need to see official.

She did great, I got to run the last 3/10ths with her for a strong finish.

:pickle:

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2 hours ago, tri-man 47 said:

@gruecd, how you feelin' this morning?  Still crazy-cool that you just went out and popped a 50+ mile run.

I'm sore AF.  Was finally able to eat a little bit before bed, then woke up at like 3am and ate a bit more.  Ate a normal breakfast this morning, so that's good.

Definitely proud of myself for doing what I did.  But I think I could've run at least 15-20 seconds/mile faster if I'd paced it better.

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She ran well. Legs tired, AHR 176 and she was in the high 180s for the last few miles. Tough uphill at mile 12, she said. GPS was wonky for part of it as well, she says.

Anyway, Strava has her at 1:44:30 and 7:57 pace overall. She also PRd her 10K and 15K in the middle of that as well, which is nuts.

She probably pushed a bit too much in the middle from miles 6-8 and her HR showed it at that point.  She slowed some at the end, but still held on with that HR and sprinted home with me at the end. 

Garmin said she was peaking, and other than going a little too strong too early in the middle, don't think she could have run that any better. 

She's pleased, as she should be. 

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3 hours ago, gianmarco said:

Unfortunately, looking at her live tracking map, I think she might have made a wrong turn at one point and had to doubleback.  

 @MAC_32"Who does such a thing?"  :rolleyes:

 

@SFBayDuck, recalling Western States: "Ahem, @tri-man 47 ..."

Edited by tri-man 47

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13 minutes ago, tri-man 47 said:

 @MAC_32"Who does such a thing?"  :rolleyes:

 

@SFBayDuck, recalling Western States: "Ahem, @tri-man 47 ..."

So she didn't go the wrong way. The live GPS was right, they just didn't have that hairpin turn on the course map. 

Looks like ran pretty good tangents overall too.

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9 minutes ago, Juxtatarot said:

You hardly broke a sweat. 

I’m sure I sweated plenty, but it evaporated right away with the wind 

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Glacial Drumlin State Trail FKT (Fastest Known Time) attempt report

Attempting to get the FKT on the Glacial Drumlin State Trail something that I’ve been wanting to do for a long time, but I could never fit it into my training schedule.  This fall, for example, I’d been training for the Door County Fall 50, and with three marathon-length (or longer) runs since early September, I was well-trained and ready to go.  So when the race got canceled due to Covid, it was an easy decision to pivot and finally make this thing happen.  My first inclination was to stick with the original race date of October 24, but I decided to move it up a week given the excellent weather forecast and the chance for an extra recovery week before my 50K in early November.

With my wife, Aga, being 30 weeks pregnant, I didn’t want her running around for 7+ hours in the cold weather trying to crew me, so my initial thought was to do this self-supported.  But when my good friend, Lynne, graciously offered to man a mobile aid station for me, I couldn’t refuse.  I studied the map and found 8 easily-accessible points where she would meet me along the way.

I woke up on the morning of my run a little before my alarm was set to go off at 4:30. Took care of bathroom business, ate a blueberry bagel with cream cheese, and lubed up my toes before leaving the house around 5:30 for the 50-minute drive to the start.  I didn’t want Aga having the pressure of crewing me, but I did accept her offer to give me a ride so that I wouldn’t have to go back later in the day to get my car.  One last bathroom stop at Kwik Trip in Cottage Grove, and we met Lynne a little after 6:30 at the west trail head.  There was a wind advisory starting closer to noon, but the weather to start was perfect—just a light breeze and temps in the upper 30s.  Loaded all my supplies into Lynne’s trunk, and after taking a quick photo in front of the trail sign, I hit my watch and started my run at 6:52.

Mile 0 to 6.8

Plan going into this was to start easy—just wasn’t sure HOW easy.  I was thinking 8:15 pace would be good, but my friend Whitney (who’s got several FKTs of her own) suggested starting even slower for the first 10-20 miles, maybe closer to 8:30s.  I didn’t listen, and I felt great.  But I’d end up regretting that decision later.  Quick stop to switch out handhelds, grab a couple of GUs, and say hi to Aga and Lynne, and shortly thereafter I was back on my way.

Mile 6.8 to 15.5

Still just cruising along.  Had a little scare here when I got to mile 13.2 (where I’d planned for the aid station) and Lynne wasn’t there.  Immediately started to worry that either she or Aga had gotten into a car accident or something, but since I had no way to contact them, I just kept running with the hope that she’d maybe show up at the Lake Mills trail head a couple miles further down the trail.  You can imagine my relief when I got there and saw her sitting in her car in the parking lot.  Apparently the map link that I’d created sent her to the wrong place, so she had to ad lib.  Average pace through 15 miles was 8:13/mile.

Mile 15.5 to 21.7

Wind was starting to pick up now, and it was starting to rain a little bit.  Pace was still good, but my left glute was sore.  Also had my first calf cramp in this section.  Stopped for a minute to stretch it out, and it was a non-issue for the rest of the segment.  Quickly hit up the glute with my handheld massager before refueling and heading back out.  This was the first time I deviated from water/Gatorade/GU, drinking some flat Cherry Coke and eating a couple of cookies.

Mile 21.7 to 27.4

Not a fan of this section, especially the hilly, exposed road connector after passing over Highway 26.  Wind was starting to pick up here, and without the benefit of tree cover, it was much more noticeable.  Switched to a new set of headphones at the end of this segment and switched music genres from country to hip-hop.  Can’t remember if it was this aid station or the last one that I almost forgot to take my handheld with me.  One marathon down, another one to go.  Average pace through 27 miles was 8:16/mile. 

Mile 27.4 to 34.3

Here begins the falling off of the wheels (8:23 pace through 34 miles).  The rest of the way I’d be doing less running and more “shuffling” in an attempt to keep my stride short and prevent my calves from cramping.  Despite my best efforts, they still kept cramping up, so I’d have to walk periodically and/or stop to stretch.  Aga met back up with Lynne at this aid station, and it was nice to see her.  Hit the calves with the massager and took a couple of salt tabs in the hope that it might help with the cramping.  I remember asking Lynne and Aga how the hell I was gonna run another 19 miles like this.

Mile 34.3 to 40.1

Miles are now clicking off closer to 9-minute pace.  Shuffle, cramp, walk, repeat.  That said, I was looking forward to getting to Dousman.  The last 13 miles are paved, and I’ve run them many times in my training.  I hoped the familiarity might help pull me through to the end.  Finally took off my long-sleeved shirt here as it was starting to get warm.  My stomach was still handling GU every 30 minutes or so, but I tried a couple packets of fruit snacks here to change it up.

Mile 40.1 to 44 (and 44 to 49)

Survival mode, as it becomes increasingly clear to me that I should’ve started out running much slower than I did.  You’d think after running 35+ marathons that I’d know better.  Miles are closer to 9:30 now.  I was hoping the 3-mile downhill section starting in Wales might help kickstart a late-run surge, but my calves weren’t having it.  Fortunately, I’m at 7:04:58 through 49 miles.  Barring a collapse of absolutely epic proportions, I’ll still come in well under the current FKT of 8:16:38.  I see Aga and Lynne at the last aid station, and all I can say is, “Massager, ibuprofen, Biofreeze, fruit snacks, Coke.”  I leave for the last 4+ miles with a handheld full of Cherry Coke.

Mile 49 to 53.64 (finish)

This part sucked.  Just a death march to the finish.  Average pace for this chunk was just over 10 minutes/mile.  Still, I know every inch of this section, and it was comforting knowing that the end was near.  I came around the last curve and was joined by my support/cheering crew for the last little jog into the finish.  Stopped my watch at 7:51:54 (8:48/mile), besting the previous FKT by almost 25 minutes.  Snapped a quick picture by the E.B Shurts sign before collapsing on the ground and giving my legs a much-needed rest.

Closing thoughts

This was the longest run that I’ve ever done.  I did one previous 50-miler, but it was a technical trail race and thus an entirely different animal.  I overestimated how long I could run my regular “easy long run pace.”  I also wonder if the course being so completely flat (only 670 feet of gain) had something to do with it, too.  The same muscles doing the same thing over and over and over and over again.  While my HR apparently peaked at 169, my overall AHR was only 148, and no individual mile averaged more than 156.  My legs were clearly the limiting factor.  Regardless, I can’t help but think that if I’d started slower and ran 8:30s for the first 20-30 miles like my friend suggested, I could’ve held that pace through ‘til the end…or maybe even sped up. 

As luck would have it, my run coincided with a “Move For Meals” campaign that my employer was doing for World Food Day.  I’m proud to say that the 80,000+ steps that I took during my 53 miles will result in 8,000 meals being donated to the less fortunate.

Finally, special thanks to Aga and Lynne.  Like most things, I couldn’t have done this without their love and support. 

Time to rest up and eat all the food...and try to get ready for a 50K race effort in 20 days.

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Awesome job man. Wow. :headbang:

So, is this Fastest Known Time recognized anywhere? Hope so - you ####### crushed it!

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21 minutes ago, gruecd said:

Loaded all my supplies into Lynne’s trunk

:oldunsure:

 

 

Amazing to read all of that...just in awe of the whole thing.

And even though your previous experience speaks for itself, i love learning along with you about a new distance and pacing; I think we all suffer from screwing up the beginning in our own ways/scales.

The tris I used to do were often more about race day nutrition than I'd ever think, and 5-13 hours is kinda like what you just did (although fueling on the bike was waaaay easier than on the run, and allowed for more variety). Do you have more thoughts about how to approach nutrition for the next one?

 

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40 minutes ago, ChiefD said:

Awesome job man. Wow. :headbang:

So, is this Fastest Known Time recognized anywhere? Hope so - you ####### crushed it!

Yes, there’s a website www.fastestknowntime.com

Submitted my info today, pending verification.

Edited by gruecd
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29 minutes ago, El Floppo said:

:oldunsure:

:lmao::lmao::lmao:

29 minutes ago, El Floppo said:

Do you have more thoughts about how to approach nutrition for the next one?

I don't know that nutrition was really the problem.  My stomach never gave me any problems, so the only thing would be if my nutrition somehow contributed to the calf cramps.  I alternated between bottles of water and Gatorade Endurance Formula at every "aid station," and I took a GU every half hour or so.  You'd think I was low on sodium, but that right there is 4,000mg from the Gatorade and another 1,625mg from the GU, plus another 150mg from the 3 salt tabs that I took and whatever I got from the random cookies, fruit snacks, and Coke.  So no, I guess not really sure what I might do differently.  Any suggestions?

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Beast of a run @gruecd! Congrats on the milestone and time. That's a long time to be in one's head without others to push you along. 

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On 10/17/2020 at 3:16 PM, gruecd said:

8:48 pace actually. The 8:32 is “moving time.”

Got the FKT, but I was quite a bit slower than I’d hoped/expected. In retrospect, should’ve started more slowly and saved something for the second half. 

Full RR later. Need to shower and maybe sleep. And brush my teeth after almost 8 hours of Gatorade and GU. :X

Wow.  
 

“You ever seen anything like that?”

”Hell, I’ve never even heard of anything like that.”

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Great job @gruecd. Its amazing how small tweaks in pacing can derail you in a long run. Knowing your history and OCD nature about running, it definitely shows what a mind f**k it is to slow yourself down in the early parts of a marathon/ultramarathon race (or in this case - FKT.)

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@gruecd that's an incredible run.  I can't even imagine what it's like to do a 50-mile street run.  Nice work, and congrats on the FKT.  

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57 minutes ago, SteelCurtain said:

Great job @gruecd. Its amazing how small tweaks in pacing can derail you in a long run. Knowing your history and OCD nature about running, it definitely shows what a mind f**k it is to slow yourself down in the early parts of a marathon/ultramarathon race (or in this case - FKT.)

Thanks, GB.  Yeah, that was really hard for me.  It was already hard holding myself to 8:15 pace when my body just naturally wanted to settle into something sub-8.  Would've been excruciating at that point slowing down to 8:30s knowing how many miles I had left.

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26 minutes ago, Zasada said:

@gruecd that's an incredible run.  I can't even imagine what it's like to do a 50-mile street run.  Nice work, and congrats on the FKT.  

Thanks!  Fortunately the first 40 miles was mostly packed dirt/gravel.  Some really pretty parts with fallen leaves covering the entire trail.  Only the last 13 was paved.

Edited by gruecd
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2 hours ago, Brony said:

Beast of a run @gruecd! Congrats on the milestone and time. That's a long time to be in one's head without others to push you along. 

Definitely would've been easier having some company to help pass the time and to assist with the pacing.  But that was part of the challenge.

Edited by gruecd

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