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Ran a 10k in June (5 Viewers)
- Thread starter GStrot
- Start date
prosopis
Arizona Chupacabra
I need the rest of the story.
BassNBrew
Footballguy
parasaurolophus
Footballguy
Please stop wasting time replying to me and finish your reportBassNBrew said:
But since you did reply, this race starts at 1pm so heat could be an issue for sure. Will definitely do my best to get in a long run the day before. Thanks for the tip.
Have eliminated all speedwork. Last one was a nightmare. Had to take a rest day to recover from 3 miles. I have a pair of compression shorts that have sleeves for ice packs. God I love those shorts. Had to cut a hole in them though for my man parts as it was just too tight there. After that adjustment, they are heavenly.IvanKaramazov said:
Ned
Footballguy
BRONG
FOR A LIMITED TIME ONLY
I run mostly barefoot, in soft sand. When that's not the case, I use these older Nike Frees, which I like I guess. Since it's time for a new running shoe, I figured the 3.0 would be the way to go, as they are the most minimalist shoe Nike has, no? Is that what I should be buying, or is there another one -- Nike or otherwise -- that you guys might suggest? I'm actually having trouble finding a pair of 3.0 online (including Nike's website). So many damn shoes out there, it's tough to know which is "right" for me. I run about 13 miles a week...
IvanKaramazov
Footballguy
beer 30
Footballguy
3.0 is now 5.0, good luck finding any 3.0's. Just went through it for my kid, couldn't find them.
ChiefD
Footballguy
tri-man 47
Footballguy
FUBAR
Footballguy
Same here. But as I told a friend who was told he was nuts for doing a half marathon, insanity is relative. Bass is our crazy drunk uncle who we love for his stories but we know something isn't quite right upstairs. (I say that with the utmost respect and brotherly love)
FUBAR
Footballguy
Posting how much I'm enjoying my 7 mile sandy hilly runs, somehow seems less impressive.
But really, I've found local trails here which are awesome because they're secluded but secure, hilly and sandy. pretty much constantly rolling hills. Only a 900' incline/decline over 7 miles but I'll take it.
But really, I've found local trails here which are awesome because they're secluded but secure, hilly and sandy. pretty much constantly rolling hills. Only a 900' incline/decline over 7 miles but I'll take it.
FUBAR
Footballguy
SFBayDuck
Footballguy
900' is some solid climbing, sounds like a great run. Anytime you find local trails that you enjoy and can get some good runs in, that's a win. Even bad trails are better than good roads, imho.
SFBayDuck
Footballguy
I am training for an pretty damned long race. These will be long, supported training runs with the goal of dialing in race day routine for Pine to Palm 100. Of course everything I learn in a 5-6 hour race will go out the window in September when I hit mile 75, but still.....
Arid Filch
Footballguy
For the Heart Rate Guys
I ended up buying a Polar RS100. I was going to go with the Garmin 110 as recommended, but the Polar was cheaper; $60 used. I don't need GPS and most reviews said that was the only difference between the two.
Just tried it on tonight and I will go for a run with it tomorrow. When I put the strap on and pushed the red button, the watch first read 50 but within a few minutes it said 40 then 39,38,37, then 00 at 1 point. I thought maybe it was broken but I checked my pulse and it was 36 or 37. It is saying 40 that I am typing. I knew my pulse was under 45 when in shape but had no idea it went this low. I wouldn't say I am in top shape right now, either. Probably can only run a 19:15 5K and maybe 5:35 mile. I am curious to see what my max heart rate is tomorrow. I understand that lower resting usually means lower max so maybe 171?
I ended up buying a Polar RS100. I was going to go with the Garmin 110 as recommended, but the Polar was cheaper; $60 used. I don't need GPS and most reviews said that was the only difference between the two.
Just tried it on tonight and I will go for a run with it tomorrow. When I put the strap on and pushed the red button, the watch first read 50 but within a few minutes it said 40 then 39,38,37, then 00 at 1 point. I thought maybe it was broken but I checked my pulse and it was 36 or 37. It is saying 40 that I am typing. I knew my pulse was under 45 when in shape but had no idea it went this low. I wouldn't say I am in top shape right now, either. Probably can only run a 19:15 5K and maybe 5:35 mile. I am curious to see what my max heart rate is tomorrow. I understand that lower resting usually means lower max so maybe 171?
Arid Filch
Footballguy
I have a question for the ultra guys. It seems like the first 10 miles are always run at a faster pace than the last 40 or 90 or whatever. I only run shorter distances but I always try to maintain even splits. Wouldn't it make sense to do the same in a ultra ( as much as terrain will allow)? I figure I can speedwalk/hike an average 10 miles of terrain in like 3 hours. And when on suitable running paths, go at a 10 min/mile pace. I think I could do a 50 mile race in 16 hours with very minimal training simply by using this technique. Am I alone in this belief?
BassNBrew
Footballguy
Pretty much no one runs even ultra splits. Time on your feet, general wear on the body, darkness, sleepiness, etc will catch up with you regardless of your early pace. Better to bank some time within reason while you are fresh.
I would hope you could do 50 miles in 16 hrs given your speed. I was 14h45m for my first 50 miles on a sprained ankle and I'm a 25-26 min 5k guy. With minimal training someone with your talent is probably looking at 10 hours and definitely inside of 12 hours.
Arid Filch
Footballguy
10 hours would be possible if the course was mostly running terrain, but I have never run more than 7 miles so I really don't know how my body would hold up. I also just looked at a list of fastest times and was surprised to see people are doing 50 miles in under 5 hours. I thought the world record was closer to 7 or 8. I remember reading the book Born to Run and thinking the times were slow but either I was doing bad math back then or people have gotten a lot faster.
beer 30
Footballguy
BassNBrew
Footballguy
Mass 100 – Part 2
Re-fueled I left Indian Grave for Habron Gap. This is a pleasant 4 mile road section along the river that appeared to have escaped its banks. All systems are go and the first mile goes by quickly in 10’45. I remember having a burst of energy seeing the aid station up the road and accelerating to an almost stupid fast pace. Total time for this section including the feast at Indian Grave was 58 minutes. I am still hanging right around the 1h24m mark in front of the cutoff. Knowing the next section was the longest on the course 9.9 miles and that the sun was setting, I spent a good bit of time at Habron Gap, probably too long at 20 minutes. My crew helped me change into dry clothes better suited for cool night time temperatures and hydrated/fed well.
The 2.3 mile climb up the 1500 ft mountain took just under an hour. The sun set right as I picked my way through the upper cliffs. Wow this got steep in a hurry. The next two miles were ridgeline which took me around 35 minutes. It was here that I came across my first Massenutten carnage. A runner was laying on a rock at the top of the ridge. I asked if he needed help and he said he just needed sleep. I don’t know how anyone could sleep on a rock in the cold and wind. I felt bad for him and wondered if that might be me later in the night. It took me 52 minutes to pick my way down the 800 ft, roughly 1.5 mile descent. I will say that overall the course marking was beyond excellent, but I did miss a couple of turns on the last half of this section. Getting used to navigating in the dark was adding another dimension to this challenge. These last couples of miles were a complete mud fest. Finally I made it into Camp Roosevelt just prior to midnight after a long 4h20 slog to be greeted by Sunshine. I’m now only 1h20m in front of the reaper and getting pulled is becoming a real concern. I didn’t dawdle at Roosevelt, skipping a sock change to save time.
Next goal is Gap Creek 1. I took off in good sprints since this was only a 5.8 mile long section and I would be seeing crew again and would be 2/3’s of the way done. This section was brutal and in hindsight the beginning of the end. I was facing a 4 mile climb. The first 3 miles are a relatively gentle 600 ft gain, with an additional 600 ft, ¾ mile kicker at the end. If that wasn’t enough, basically it was trekking up a flowing creek the entire first 3 miles. Once I crested the mountain top, it was an 800 ft drop over 1.3 miles of mostly mud that somehow took me close to an hour to navigate. I have to ask myself how is it even possible to move this slowly down hill? For me, none of this section was runnable. I’m now a mere 49 minutes in front of the cutoff and Sunshine gets me in and out of the aid station quickly after I demolish two helpings of scrambled eggs.
I leave Gap Creek headed for the Visitor’s Center. It’s now about 3am so I know I’ll get to see the sun rise over the 8.5 mile long section. This section is comprised of a 1.5 mile long 900 ft climb followed by 3.5 miles of rocky ridgeline, and then 3 miles of trail and road mix. Just looking at the data I was slow and slower on the climb and on the ridge. I did manage some 15 minute miles on the road, but it was here that my left foot and ankle decided to join my right ankle attempting to end the party. I’d run what seemed like 100 yards (more likely 50 yards) and then the pain was just too much. Although this section was slow, I had gained some time back on the cutoff and now had 57 minutes to play with.
As I came into this aid station I saw my truck parked and peaked in. Sunshine was sound asleep so I knocked on the window and awoke her just as the alarm went off. I sat down at the aid station and asked for some medical help. I had 9.5 hours to complete a marathon and planed to get my ankles tape and make one last sock change for the duration. My left ankle was now as swollen as my right and the there was some type of internal bleeding going on. The official event reaper turned out to be my medical help. She was concerned about my blisters becoming infected so I got a nice does of iodine to clean things up. She wasn’t kidding when she said that this was going to hurt. Bandaged and taped I was off for the final quarter of the race.
Next up was Bird Knob and a grueling 3.5 miles, starting with an 1100 ft climb over 1.5 miles. It was here that one of my formerly trusty trekking poles broke. This immediately slowed my climbing pace to a crawl, but I pushed on. To make matters worse, every time I went through some water, the iodine kicked back in burning my toes. After the climb I did manage to run some of the course into Bird Knob. I only stopped for some fluids and headed for the 6.4 mile journey to the Picnic Area. The first ¾ mile is a nice downhill down a gravel road. I managed to pick up the pace, but both ankles were hurting and it became obvious the tape job wasn’t going to do the trick. I alternated using my one good pole between the left and the right in an attempt to keeping pressing forward. As the 30 minute miles piled up one after another on the saw tooth terrain, it became obvious that the curtain was closing. For the last 40 miles I had been plotting how I would knock out some 12 minute miles on final 4 miles to the finish on the forest service road and pull this out at the line. I was now staring at needing two sub 20 min miles to make the Picnic Area cutoff. The attempt to rally lasted about a minute but neither ankle wanted any part of it. I took in the sights and sounds of the gorgeous river in the valley to the left and the towering ridge to my right as I walked it in knowing my fate was sealed.
A quick interruption for some advice for any back of the pack runner’s like me considering tackling this event. Find the most technical terrain possible to prepare for this event. We have climbs in western NC that easily rival these, but every rock and boulder on the east coast somehow found its way to the Shenandoah Valley. I don’t even know how to suggest getting faster on descents, but find a way to do so. Learn whatever you can about foot care. While the previous storms turned this course into a series of swamps and rivers, I suspect it’s going to be very wet most years. You can’t rely on changing socks and shoes to prevent foot issues.
As the clock ticked past 11am one of the volunteers was walking down the trail looking for me and one other runner. We were the last two on the course. I walked into the aid station as they were packing up to be greeted by Sunshine. Special thanks to her for all her work and sleep deprivation to help me get through this. I hobbled down to the picnic shelter and sat down. If you’re familiar with the Bachelor TV show you know how those advancing to the next stage get a red rose. The reaper brought me a black rose, which was my official DNF at mile 88. Shortly thereafter I received my Visitor’s award, a rock from the mountain with a small plaque on it. It’s recognition for completing the first 78 miles under the cutoff. The damn thing is sitting on my breakfast bar staring me in the face every time I pass by. I’m undecided if it’s going to visit the bottom of Lake Norman or if I’m going to go back and bust that rock to bit with a sledge hammer at the finish line.
Several have asked about the disappointment of coming so close only to come up short. Surprising, I’m very much at peace with the result. People deal with much worse in life than ending up in a spot in the woods a few miles from another spot in the woods. Excluding my ankles, I physically felt strong after 31 hours. I never once seriously considered quitting. Nutrition and hydration were close to flawless. The soreness the days following were surprisingly minimal, excluding the fact it took me a couple of days to get shoes onto my feet. The course was amazing, even if it doesn’t suit my strengths and the volunteers were even better. It’s my own fault for one miss-step around mile 10 derailing my race. I’m convinced that this experience will make me mentally stronger for something that awaits me in the future. I certainly have learned a lot from the experience.
Happy Trails!
Re-fueled I left Indian Grave for Habron Gap. This is a pleasant 4 mile road section along the river that appeared to have escaped its banks. All systems are go and the first mile goes by quickly in 10’45. I remember having a burst of energy seeing the aid station up the road and accelerating to an almost stupid fast pace. Total time for this section including the feast at Indian Grave was 58 minutes. I am still hanging right around the 1h24m mark in front of the cutoff. Knowing the next section was the longest on the course 9.9 miles and that the sun was setting, I spent a good bit of time at Habron Gap, probably too long at 20 minutes. My crew helped me change into dry clothes better suited for cool night time temperatures and hydrated/fed well.
The 2.3 mile climb up the 1500 ft mountain took just under an hour. The sun set right as I picked my way through the upper cliffs. Wow this got steep in a hurry. The next two miles were ridgeline which took me around 35 minutes. It was here that I came across my first Massenutten carnage. A runner was laying on a rock at the top of the ridge. I asked if he needed help and he said he just needed sleep. I don’t know how anyone could sleep on a rock in the cold and wind. I felt bad for him and wondered if that might be me later in the night. It took me 52 minutes to pick my way down the 800 ft, roughly 1.5 mile descent. I will say that overall the course marking was beyond excellent, but I did miss a couple of turns on the last half of this section. Getting used to navigating in the dark was adding another dimension to this challenge. These last couples of miles were a complete mud fest. Finally I made it into Camp Roosevelt just prior to midnight after a long 4h20 slog to be greeted by Sunshine. I’m now only 1h20m in front of the reaper and getting pulled is becoming a real concern. I didn’t dawdle at Roosevelt, skipping a sock change to save time.
Next goal is Gap Creek 1. I took off in good sprints since this was only a 5.8 mile long section and I would be seeing crew again and would be 2/3’s of the way done. This section was brutal and in hindsight the beginning of the end. I was facing a 4 mile climb. The first 3 miles are a relatively gentle 600 ft gain, with an additional 600 ft, ¾ mile kicker at the end. If that wasn’t enough, basically it was trekking up a flowing creek the entire first 3 miles. Once I crested the mountain top, it was an 800 ft drop over 1.3 miles of mostly mud that somehow took me close to an hour to navigate. I have to ask myself how is it even possible to move this slowly down hill? For me, none of this section was runnable. I’m now a mere 49 minutes in front of the cutoff and Sunshine gets me in and out of the aid station quickly after I demolish two helpings of scrambled eggs.
I leave Gap Creek headed for the Visitor’s Center. It’s now about 3am so I know I’ll get to see the sun rise over the 8.5 mile long section. This section is comprised of a 1.5 mile long 900 ft climb followed by 3.5 miles of rocky ridgeline, and then 3 miles of trail and road mix. Just looking at the data I was slow and slower on the climb and on the ridge. I did manage some 15 minute miles on the road, but it was here that my left foot and ankle decided to join my right ankle attempting to end the party. I’d run what seemed like 100 yards (more likely 50 yards) and then the pain was just too much. Although this section was slow, I had gained some time back on the cutoff and now had 57 minutes to play with.
As I came into this aid station I saw my truck parked and peaked in. Sunshine was sound asleep so I knocked on the window and awoke her just as the alarm went off. I sat down at the aid station and asked for some medical help. I had 9.5 hours to complete a marathon and planed to get my ankles tape and make one last sock change for the duration. My left ankle was now as swollen as my right and the there was some type of internal bleeding going on. The official event reaper turned out to be my medical help. She was concerned about my blisters becoming infected so I got a nice does of iodine to clean things up. She wasn’t kidding when she said that this was going to hurt. Bandaged and taped I was off for the final quarter of the race.
Next up was Bird Knob and a grueling 3.5 miles, starting with an 1100 ft climb over 1.5 miles. It was here that one of my formerly trusty trekking poles broke. This immediately slowed my climbing pace to a crawl, but I pushed on. To make matters worse, every time I went through some water, the iodine kicked back in burning my toes. After the climb I did manage to run some of the course into Bird Knob. I only stopped for some fluids and headed for the 6.4 mile journey to the Picnic Area. The first ¾ mile is a nice downhill down a gravel road. I managed to pick up the pace, but both ankles were hurting and it became obvious the tape job wasn’t going to do the trick. I alternated using my one good pole between the left and the right in an attempt to keeping pressing forward. As the 30 minute miles piled up one after another on the saw tooth terrain, it became obvious that the curtain was closing. For the last 40 miles I had been plotting how I would knock out some 12 minute miles on final 4 miles to the finish on the forest service road and pull this out at the line. I was now staring at needing two sub 20 min miles to make the Picnic Area cutoff. The attempt to rally lasted about a minute but neither ankle wanted any part of it. I took in the sights and sounds of the gorgeous river in the valley to the left and the towering ridge to my right as I walked it in knowing my fate was sealed.
A quick interruption for some advice for any back of the pack runner’s like me considering tackling this event. Find the most technical terrain possible to prepare for this event. We have climbs in western NC that easily rival these, but every rock and boulder on the east coast somehow found its way to the Shenandoah Valley. I don’t even know how to suggest getting faster on descents, but find a way to do so. Learn whatever you can about foot care. While the previous storms turned this course into a series of swamps and rivers, I suspect it’s going to be very wet most years. You can’t rely on changing socks and shoes to prevent foot issues.
As the clock ticked past 11am one of the volunteers was walking down the trail looking for me and one other runner. We were the last two on the course. I walked into the aid station as they were packing up to be greeted by Sunshine. Special thanks to her for all her work and sleep deprivation to help me get through this. I hobbled down to the picnic shelter and sat down. If you’re familiar with the Bachelor TV show you know how those advancing to the next stage get a red rose. The reaper brought me a black rose, which was my official DNF at mile 88. Shortly thereafter I received my Visitor’s award, a rock from the mountain with a small plaque on it. It’s recognition for completing the first 78 miles under the cutoff. The damn thing is sitting on my breakfast bar staring me in the face every time I pass by. I’m undecided if it’s going to visit the bottom of Lake Norman or if I’m going to go back and bust that rock to bit with a sledge hammer at the finish line.
Several have asked about the disappointment of coming so close only to come up short. Surprising, I’m very much at peace with the result. People deal with much worse in life than ending up in a spot in the woods a few miles from another spot in the woods. Excluding my ankles, I physically felt strong after 31 hours. I never once seriously considered quitting. Nutrition and hydration were close to flawless. The soreness the days following were surprisingly minimal, excluding the fact it took me a couple of days to get shoes onto my feet. The course was amazing, even if it doesn’t suit my strengths and the volunteers were even better. It’s my own fault for one miss-step around mile 10 derailing my race. I’m convinced that this experience will make me mentally stronger for something that awaits me in the future. I certainly have learned a lot from the experience.
Happy Trails!
tri-man 47
Footballguy
You might be right about the lower max. I think your ranges will end up quite similar to Juxt.
tri-man 47
Footballguy
beer 30
Footballguy
You da man BnB, got nothing more to say than that. YOU DA MAN!This closing paragraph is what it's all about in the ultra world. We gotta run together sometime, no more excuses.
MAC_32
Footballguy
This got me to thinking...Hang 10 said:
Question about 5k prep. Freshness > fitness has been the theme of my prep and it has led to gains the last couple of years, but I think there's room for more improvement. I think I may have over corrected a notch. Trying to find that sweet spot, so my legs are ready but my conditioning still holds. Below is not a 100% accurate representation of my 2 weeks pre race, but it's close
day 1 - easy 6
2 - hard 4
3 - off
4 - hard 3
5 - easy 4
6 - off
7 - trial 5k
8 - easy 5 miles
9 - off
10 - easy 3 miles + some strength exercises
11 - easy 4 miles
12 - off
13 - off
race day
Granted, my base is better now than it's ever been before, but I felt like the 19:01 earlier this month went similarly as most races last year. I was fresh going into the race, but my legs didn't have the juice to push through to achieve my goal. Some of my best runs have been training runs, usually after an off day, but were preceded by a difficult training week and not an easy one. Now, those runs are usually early afternoon runs and races are in the morning, but I think it's got to be more than just that. I have written down what my plan is for the next month before I race again at the end of June, but I'm curious what you guys suggest. Any ehlp would be appreciated.
SFBayDuck
Footballguy
I still shed a tear at that part.tri-man 47 said:
Great work out there. Technical terrain is pretty much impossible to prepare for without, well, training on technical terrain. I don't have a lot of that around here either, so I know that it would probably chew me up and spit me out, too.
Ned
Footballguy
I know you only listed out 2 weeks, but the thing that jumps out to me is the bolded statement along with the lack of long runs. I know I'm a broken record with this, but if you want to get to maximum potential, you need to go long. Even if you're just racing 5Ks...... you should be working in long runs of the 9-11mi territory.
I also don't see any intervals. Doing the hard 3milers is good, but I'd also focus on shorter intervals so you can go at or slightly faster than 5K race pace.
Hang 10
Footballguy
If I only knew the correct formula for the short race taper...
I typically haven't treated races under half marathon as "A" races, so I've never really tapered much or if at all for them. Since my last half in March I've been doing hill sprints and multiple track/interval sessions a week, so my body has adapted to very hard workouts on Thursdays and is normally ready to race by Saturdays. I think if this race meant more to me, I wouldn't have pushed as hard yesterday but I don't think it's going to make or break my race.
It's obviously an individual thing on how hard you've been training and what your body is used to. Guys who are dialed in can push much harder training loads than myself and race basically every weekend.
gruecd
Footballguy
'Sup, dudes? Haven't been around in a while. What did I miss? 
I'm gradually ramping my mileage back up, with the goal of starting a 14-week training program for a BQ attempt at Erie in September. I'll hit 45 miles this week and hopefully 50 next week, and then I'll take one step-back week before letting 'er rip. The hip flexor thing seems to be gradually getting better, so hopefully it holds up when I start re-introducing some speed work in a couple of weeks. Gonna start with a couple of cruise interval sessions and go from there.
Did an 8-miler last night that was my best run in a long time. Average pace was 7:49, but the last two were 7:19 and 7:05, and I had more left in the tank. Speed is starting to come back. Goal marathon pace will be 7:10.
Have a great long weekend, everyone!
I'm gradually ramping my mileage back up, with the goal of starting a 14-week training program for a BQ attempt at Erie in September. I'll hit 45 miles this week and hopefully 50 next week, and then I'll take one step-back week before letting 'er rip. The hip flexor thing seems to be gradually getting better, so hopefully it holds up when I start re-introducing some speed work in a couple of weeks. Gonna start with a couple of cruise interval sessions and go from there.
Did an 8-miler last night that was my best run in a long time. Average pace was 7:49, but the last two were 7:19 and 7:05, and I had more left in the tank. Speed is starting to come back. Goal marathon pace will be 7:10.
Have a great long weekend, everyone!
Hang 10
Footballguy
Also, you gotta love the mental aspect of days leading to a race. If I haven't raced in a while I'm chomping at the bit to sign up and run anything but once that race starts approaching I get that anxiety..."why am I doing this? You really want to run THAT hard on memorial day weekend? You should be drinking by the pool and eating cheeseburgers. Why do you care so much about your time that you're going to push to the edge of vomiting all over yourself?"
Last edited by a moderator:
Arid Filch
Footballguy
What is Juxt's range?tri-man 47 said:
Here are my numbers from this morning:
35, 56, 37 heart rate in bed. As soon as I stood up and walk out the door I was already going 60-80. Withing 400 yards I was at 160. End of mile 1, 163-165. End of mile 2, 167-169. End of mile 3, 170-171. There were a few uphill sections where I hit 175. I was probably pushing myself a little harder than normal because of the monitor so I slowed up on mile 4 to 167-170 range until the last 100 yards I gave a little kick to get my HR up to 180.
Some of the numbers stored in my watch: Max HR 180; Max % 92; Avg HR 164 (includes a couple minutes walking and a brisk cool down). Avg % 84.
I saw something about 136-146 on the screen shortly after stopping the program. I assumed it was a recommended range but I can't find it in the file now.
My takeaway:
I noticed a big difference when running at 170+. All the muscles in my body began to fatigue at that level. I think 165-167 is more of a rate that I can maintain for long distances. I was surprised that my HR went to 160 so quickly at the start because I have always assumed that I begin my runs slow but I guess I could be wrong about that.
I can't figure out why my resting heart rate is as low as 35. Two years ago when I reached my peak shape, 18:35 5K, 5:20 mile, the lowest I ever manually recorded my HR at was 43. So to be in worse shape yet have it that much lower seems strange. One difference is I no longer drink alcohol. That alone dropped my systolic blood pressure from 130s to 110s so I suppose it could have effected my HR also.
Another possible explanation is that I have an enlarged heart. I have always exhibited symptoms of marfan's syndrome and recently, while trying to get cleared for deployment the military started an investigation into my heart. I have a large aortic root and the doctors believe I am at risk for a dissection. They ordered further exams in the coming weeks so I guess the results will be interesting, but I am going to keep the findings from my own investigation to myself because I do want to go on this deployment, regardless of my heart condition.
Arid Filch
Footballguy
He certainly is a role model for dedication, and I appreciate him answering my question about ultras. I know it could have seemed like I was being dismissive of what is means to run such long distances, but I am really just curious because I have no experience with that sort of thing. My joints are not very good anyway so I probably never will, nor should do those distances. But I see the long training those guys go through and the toll it takes on the body, and I am impressed. So good job to all FBG runners. Thank you all for doing your part to contradict America's obesity numbers.
BassNBrew
Footballguy
There's a very good chance the monitor spiked to the 160 mark at the beginning of the run. the chest straps are notorious for doing that for the first 1/2 mile to mile until you start sweating. I assume that low resting hr is good, less stress on the heart. Outside of a lab test, the best way to get your lacate threshold while running is to run 20 mins as hard as you can while maintaining an even effort and take the average of the last 10 mins.
I didn't take your other post as dismissive. Kind of the opposite in fact.
Sand
Footballguy
Almost invariably the morning of an event I am wondering WTF I was thinking, what a PIA it is to get organized and get out to these things, etc. Then I get there and have a blast. Except for the almost vomiting thing at the end.Also, you gotta love the mental aspect of days leading to a race. If I haven't raced in a while I'm chomping at the bit to sign up and run anything but once that race starts approaching I get that anxiety..."why am I doing this? You really want to run THAT hard on memorial day weekend? You should be drinking by the pool and eating cheeseburgers. Why do you care so much about your time that you're going to push to the edge of vomiting all over yourself?"
BRONG
FOR A LIMITED TIME ONLY
So I bought a pair of Newton Gravity instead (from Zappo's, haven't tried on yet). Also ordered an Asics Gabuya19 or whatever you call it. Read that Nike isn't all that. Basically, I went to the expensive running shoes with great reviews that were on sale, ha! Must be last year's models; fine with me. Newtons were 88 bucks, instead of 175. Asics were 105, down from 150.
What a newb!
Ned
Footballguy
Newton's are awesome. I love the Gravity shoes.
Newton had a booth at the AC marathon last year, so I went and asked them was was new on the latest shoes. Aside from color, absolutely nothing changed. "if it isn't broken, don't fix it" is what the guy said. So good job buying last year's model! You saved 50% for colors only.
MAC_32
Footballguy
My bad, should have mentioned the long runs I have been doing up until 2 weeks pre race. Last year it was more in the 6-8 range, this year more in the 7-10 range. Usually do one every 5-10 days.
I have gotten away from intervals though...going to look at getting that back into the rotation.
SFBayDuck
Footballguy
Pretty much ditto. Except for at the elite end of the spectrum, ultras aren't much about speed but they are all about endurance - mental and physical. Of course you don't want to go out too hard, but BnB is right on in that you run when you can and for as long as you can, because there will be a point when you won't be able to run much more at all.BassNBrew said:
And agreed on the times for 50 miles - assuming you do enough endurance training (and it's not a super mountainous course) you should be able to do closer to 11 or 12 hours than 16. I'm even slower than BnB at the shorter stuff, and my two 50 milers last year were 10:30 (relatively flat race at 3,900' elevation gain) and 10:55 (8,400').
Again I'm talking about mortals here, not elites that are a completely different breed genetically engineered by alien visitors to Boulder, Ashland, Flagstaff, and the Bay Area.
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tri-man 47
Footballguy
MAC_32
Footballguy
im going to re do my plan for the next four weeks and post next time I'm on the computer. Any advice would be appreciated. I feel like I have a very good base right now, just did a nine mile trail run, been consistently around thirty mile weeks, but need to refine a bit as I taper.
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tri-man 47
Footballguy
I just worry, MAC, that the hard 3-4 mile runs will fatigue your legs. Intervals will work the legs without necessarily tiring them out, I'd say. A workout I've used and mentioned a lot is what I call block striders - a 1/4 mile stretch of sidewalk where I take one step per sidewalk square. It's longer than my regular stride, and I feel it stretches me out and helps develop a long, full stride. Speed comes from a longer or quicker stride, so it's good to focus on both!
gruecd, great to hear you're running on a regular schedule again!
gruecd, great to hear you're running on a regular schedule again!
parasaurolophus
Footballguy
anybody ever try vfuel gels? Thinking about ordering, but kinda tough to spend 35 bucks right off the get go. Nowhere around me has them to just try one.
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