Ran a 10k in June (8 Viewers)

[BassNBrew]

So, how about a "401(k) run" (~ 250 miles) west-to-east across the state of Wisconsin next year to raise awareness of the retirement savings crisis?

Clever marketing idea for a guy who works with corporate retirement plans ( ), or stupid??

Discuss.

Stupid. What kind of awareness are they going to generate when like 4 hippies show up to run this death march?

I'm saying I'd do it MYSELF. Like 25 miles/day over 10 days. Stopping in cities along the way to do speaking engagements with local chambers of commerce, etc.

50/50 by Dean Karnazes

You need to read this book if you haven't before tackling this. The logistics were his biggest issue. While you are running as many days and don't have big transfers, I doubt you would be speaking to Chambers right after the event in your running attire. I suspect you would need 2 support vechicles. One to crew you and one to jump to the next city to prepare for your speaking engagement. You're also going to need to do a ton of prep work to coordinate this feat.

Running would be the easy part.

All that said, this would be fun to follow.

 

[BassNBrew]

Thought you guys would get a kick out of this...Mt Mitchell Invitational

Format

• Run - The run will start from Black Mountain Campground and will climb the Mt Mitchell trail all the way to the summit, then follow Camp Alice trail to Buncombe Horse Ridge trail. You will take this trail back towards the Blue Ridge Parkway and follow it down the mountain back to S. Toe River Rd. Here you will turn left and follow the river downstream back to the parking area for the Black Mountain Campground. The run is approximately 20 miles with 4000' of gain.
• Golf - After everyone has completed there run, we will drive over to the Mt Mitchell Golf Club and will play all 18 holes of the course. We will get tee times set up when we have an exact number of participants. Depending on your score, time will either be added or subtracted from your total run time.

Rules

• Must time your run and complete entire route
• Run will start at 8:00 am sharp, tee times will begin between 1:00 pm and 2:00 pm.
• Must walk all 18 holes, no riding in carts
• USGA rules apply except were local rules override
• 15 minutes will be added/subtracted from your running time for each stroke over your average score you shoot
• Players are allowed 1 mulligan on each side of the course (can only be used off the tee box)If you decide to not use your mulligans, you can subtract 10 minutes from your time for each mulligan not used

[*]For every beer consumed during the round (>5%), 5 minutes will be deducted from your run time

• Beers less than %5 consumed during the round will deduct 2 minutes from your run time

[*]Must know your average score (this will aid in scoring)
[*]You must keep score on your own scorecard and make note of beers consumed and mulligans used on the scorecard
Scoring

Finishing times will be determined by how well you play against your average score. For each stroke over or under your average score, 15 minutes will either be added or deducted from your running time.

Examples: (based on an average score of 82, which is 10 over par, and a running time of 4:00:00)

1. If I shoot an 85, which is 3 over my average score, I will add 45 minutes to my running time to get a finish time of 4:45:00
2. If I shoot an 80, which is 2 under my average score, then I will subtract 30 minutes from my running time for a finish time of 3:30:00
3. If I shoot an 85, which is 3 over my average score (+45 min), drink 2 +5% beers (-10min), and only use 1 mulligan (-10min), my finish time will be a 4:25:00.

Awards (lowest finish time wins)

• 1st - Growler and $12 to fill it. As well as bragging rights! (Can choose from a selection of growlers available)
• 2nd - 24 oz. can of Dale's Pale Ale
• 3rd - 12 oz. can of PBR

 

[MAC_32]

7 miles today. Went to a park for the middle three. Ran for a minute then dropped and did ten push ups and twenty lunges then repeat. Did this during the entire time at the park. Got done in just under an hour.

Four hours later and the sun barely set...is it bedtime yet?

 

[Ned]

Holy crap that sounds fun, BnB.

 

[MAC_32]

Holy crap that sounds fun, BnB.

yes, need events like that around Cleveland town.

 

[beer 302]

Holy crap that sounds fun, BnB.

yes, need events like that around Cleveland town.

We called that Saturday in Akron, sack upI like the prize layout, where I come from the guy who won first would take the third place prize.

 

[MAC_32]

Holy crap that sounds fun, BnB.

yes, need events like that around Cleveland town.

We called that Saturday in Akron, sack upI like the prize layout, where I come from the guy who won first would take the third place prize.

creating mayhem with my buddies isn't quite the sane as an organized event, the latter isn't frowned upon if I deteriorate into a drunken stooper. Because it's all in the name of competition. Ah, sweet sweet justification.

 

[BassNBrew]

Holy crap that sounds fun, BnB.

Problem is I couldn't do the run in the time needed to make the tee times. Run is 4000 ft of climbing in 10 miles and then back down. Basically 7.6% grade the entire way. From the portions of the route I've seen, coming back down isn't that easy. The guys on the participant list are some of the top trail runners in the area.

 

[SFBayDuck]

SFDuck - Can I get your thoughts on doing the Mitchell 40 miler and two weeks tackling a flat 100? Can you talk to any of your elite trail buddies about this? I'd be racing the 40 miler but using it as my last big prep run for the 100. Probably two runs in between the events totally 10 miles. I would also be tapering 3 weeks prior to Mitchell. It would look something like this.

Week 1 - 25/10 double, bike, 6, track, 2 x rest

Week 2 - 12/6 double, bike, 4, track, 2 x rest

Week 3 - 8, bike, track, 4 x rest

Week 4 - event, bike, 6, 4 x rest

Week 5 - 6, bike, track, 4 x rest, 100 mile

The Mount Mitchell Challenge is a 40 mile Ultramarathon run in February of each year from the town of Black Mountain, NC to the top of Mt Mitchell, the highest point in the Eastern US, and back down again. This race, intentionally run in Winter to ensure harsh conditions, is regarded as one of the most difficult trail-running races in North America.

So you're looking at doing that, then 2 weeks later running a 100 miler? That's obviously cutting it a little close in terms of recovery from what sounds like a pretty damned tough 40 mile race.

That being said.....sure you could do it. It's going to be all about being as fit as possible going into the first one, coming out of that uninjured, and then doing everything you can to recover in between. Active recovery - easy biking, super easy running - will be huge. With all of that downhill you're going to have some good muscle damage (especially in the quads), so I'd focus on your protein sources and probably even include something like Master Amino Pattern for both the 40 miler and the 2 weeks in between. And sleep, sleep, sleep - let that HGH do it's thing.

I know the Endurance Planet podcast has covered this scenario a couple of times. I can't recall exactly which ones but based on a quick search this one and this one look to touch on the subject.

Twenty-three people completed the Grand Slam of Ultrarunning this year, so while most people (around these parts) would say this is crazy, they'd probably all call what you're considering easy! Reminds me of one of my favorite quotes - "Whether you think that you can, or that you can’t, you are usually right.”

 

[SFBayDuck]

So, how about a "401(k) run" (~ 250 miles) west-to-east across the state of Wisconsin next year to raise awareness of the retirement savings crisis?

Clever marketing idea for a guy who works with corporate retirement plans ( ), or stupid??

Discuss.

Stupid. What kind of awareness are they going to generate when like 4 hippies show up to run this death march?

I'm saying I'd do it MYSELF. Like 25 miles/day over 10 days. Stopping in cities along the way to do speaking engagements with local chambers of commerce, etc.

50/50 by Dean Karnazes

You need to read this book if you haven't before tackling this. The logistics were his biggest issue. While you are running as many days and don't have big transfers, I doubt you would be speaking to Chambers right after the event in your running attire. I suspect you would need 2 support vechicles. One to crew you and one to jump to the next city to prepare for your speaking engagement. You're also going to need to do a ton of prep work to coordinate this feat.

Running would be the easy part.

All that said, this would be fun to follow.

Running on Empty by Marshall Ulrich would be another good one to read.

I think it's a cool idea.

 

[2Young2BBald]

I hope to get around to doing a RR on my extreme trail relay this past weekend, but wanted to share something I tested and learned, as I think there are some doing team relays coming up soon. I've done 4 trail relays and 1 pavement one and my feet and ankles were destroyed after all of them and it took some extended time to heal. Additionally, going from running, right into a van and heading to exchange points was hell on my lags in terms of cramping and soreness heading into my next leg. So, my plan this past weekend was to do 2 things; wear a different pairs of shoes for each of my 3 legs and pop 2 Endurolytes after each of my first 2 legs. This work WAY better than I could have ever expected. My feet were void of any soreness at all and I felt very fresh heading into my 2nd and 3rd legs. Each of the shoes were different. I wore Casscadia 6s first, then a completely different shoe in my Merrells and then finished up with Casscadia 7s. Just a FWIW.

 

[tri-man 47]

I hope to get around to doing a RR on my extreme trail relay this past weekend, but wanted to share something I tested and learned, as I think there are some doing team relays coming up soon. I've done 4 trail relays and 1 pavement one and my feet and ankles were destroyed after all of them and it took some extended time to heal. Additionally, going from running, right into a van and heading to exchange points was hell on my lags in terms of cramping and soreness heading into my next leg. So, my plan this past weekend was to do 2 things; wear a different pairs of shoes for each of my 3 legs and pop 2 Endurolytes after each of my first 2 legs. This work WAY better than I could have ever expected. My feet were void of any soreness at all and I felt very fresh heading into my 2nd and 3rd legs. Each of the shoes were different. I wore Casscadia 6s first, then a completely different shoe in my Merrells and then finished up with Casscadia 7s. Just a FWIW.

Thanks, nowtellusabouttherelay(especiallyThisSucksandtheswamp).

Bnb - that run long-then-golf scares me more than an endurance event! I golfed a few weeks before a marathon three years ago, and it threw my body totally out of whack. All the straight forward run motion countered by the side to side golf swing was a killer. I'm already for another Mt. Mitchell report. I'd be thrilled if you repost the last one ...such epic badassness.

-----

So anybody racing this weekend? Ah, the good ol' days of running 5Ks and aggressively race-stalking the female competition! Gotta get back to that!!!

 

[sho nuff]

I will be doing something similar to that golf thing this weekend...minus the running 20 miles up and down a freaking mountain.

More like...meet at local lunch joint at noon tomorrow. Ocha in Cookeville. The owners are from Thailand, but its sort of thai food I guess...not the traditional thai restaurant though. Freaking awesome food completed only with a few chicken balls. Yes...chicken balls. (little bits of chicken in dough that is deep fried...3 for $1).

Then 18 holes with quite a lot of beer. Then hit dinner and out in our old college town to be dirty old men for a little bit. Try to wake up the next morning where a wife of a friend always makes us a ton of breakfast. Back at the course by 11 for another 18 holes feeling like crap. Then a few 7 and 7s to get the system ready for more drinks Saturday night. 2 years ago I snuck in a run on Saturday morning. Felt like crap, hoped I would sweat out the hangover or just throwup and feel better. Neither of those things happened.

And there is always waffle house at least one of the nights, if not both.

This is always followed by a Sunday of my wife being pissed that when I get home I am useless and just want to lay on the couch.

 

[SteveC702]

In-laws and a friend are in town so we've been eating out.

Tuesday night we went to Tucano's (Brazilian steakhouse) and last night we went to outback (paired the Porterhouse with unlimited shrimps, in addition to bloomin onion appetizer).

Weighed myself after my morning run today and I lost 2 lbs in the last 4 days. Running higher mileage and getting back in shape is awesome.

 

[MAC_32]

I hope to get around to doing a RR on my extreme trail relay this past weekend, but wanted to share something I tested and learned, as I think there are some doing team relays coming up soon. I've done 4 trail relays and 1 pavement one and my feet and ankles were destroyed after all of them and it took some extended time to heal. Additionally, going from running, right into a van and heading to exchange points was hell on my lags in terms of cramping and soreness heading into my next leg. So, my plan this past weekend was to do 2 things; wear a different pairs of shoes for each of my 3 legs and pop 2 Endurolytes after each of my first 2 legs. This work WAY better than I could have ever expected. My feet were void of any soreness at all and I felt very fresh heading into my 2nd and 3rd legs. Each of the shoes were different. I wore Casscadia 6s first, then a completely different shoe in my Merrells and then finished up with Casscadia 7s. Just a FWIW.

Thanks, nowtellusabouttherelay(especiallyThisSucksandtheswamp).

Bnb - that run long-then-golf scares me more than an endurance event! I golfed a few weeks before a marathon three years ago, and it threw my body totally out of whack. All the straight forward run motion countered by the side to side golf swing was a killer. I'm already for another Mt. Mitchell report. I'd be thrilled if you repost the last one ...such epic badassness.

-----

So anybody racing this weekend? Ah, the good ol' days of running 5Ks and aggressively race-stalking the female competition! Gotta get back to that!!!

I have a 5K, but I have not treated this as a race week so I have no expectations for the race. If I feel great Sunday morning, wonderful, but I have really pushed myself the last 10 days since my last 5K so I'm not getting my hopes up. Very flat course though.

I am doing a 10K in 2 1/2 weeks and have centered my attention towards that race, so maybe since I put less pressure on myself I'll perform better. I guess we'll see.

 

[Ned]

I hope to get around to doing a RR on my extreme trail relay this past weekend, but wanted to share something I tested and learned, as I think there are some doing team relays coming up soon. I've done 4 trail relays and 1 pavement one and my feet and ankles were destroyed after all of them and it took some extended time to heal. Additionally, going from running, right into a van and heading to exchange points was hell on my lags in terms of cramping and soreness heading into my next leg. So, my plan this past weekend was to do 2 things; wear a different pairs of shoes for each of my 3 legs and pop 2 Endurolytes after each of my first 2 legs. This work WAY better than I could have ever expected. My feet were void of any soreness at all and I felt very fresh heading into my 2nd and 3rd legs. Each of the shoes were different. I wore Casscadia 6s first, then a completely different shoe in my Merrells and then finished up with Casscadia 7s. Just a FWIW.

I hope to get around to doing a RR on my extreme trail relay this past weekend, but wanted to share something I tested and learned, as I think there are some doing team relays coming up soon. I've done 4 trail relays and 1 pavement one and my feet and ankles were destroyed after all of them and it took some extended time to heal. Additionally, going from running, right into a van and heading to exchange points was hell on my lags in terms of cramping and soreness heading into my next leg. So, my plan this past weekend was to do 2 things; wear a different pairs of shoes for each of my 3 legs and pop 2 Endurolytes after each of my first 2 legs. This work WAY better than I could have ever expected. My feet were void of any soreness at all and I felt very fresh heading into my 2nd and 3rd legs. Each of the shoes were different. I wore Casscadia 6s first, then a completely different shoe in my Merrells and then finished up with Casscadia 7s. Just a FWIW.

Saving this for my triple in April.

 

[SFBayDuck]

On my way from a happy hour in SF to an event featuring Bart Yasso, Sunny Blende (Ultrarunning Magazine's nutrition columnist), and Scott Dunlap (one of the original trail running bloggers) at my local trail running store. Cool pic just posted on Yasso's Twitter of him and the three owners/managers of the store, pointing out he's the only one of the 4 without a Western States buckle.

Extended happy hour buzz plus running groupie - this could get interesting.

 

[beer 302]

On my way from a happy hour in SF to an event featuring Bart Yasso, Sunny Blende (Ultrarunning Magazine's nutrition columnist), and Scott Dunlap (one of the original trail running bloggers) at my local trail running store. Cool pic just posted on Yasso's Twitter of him and the three owners/managers of the store, pointing out he's the only one of the 4 without a Western States buckle.

Extended happy hour buzz plus running groupie - this could get interesting.

Please don't do anything to Bart that would embarrass us, TIA

 

[Hang 10]

I hope to get around to doing a RR on my extreme trail relay this past weekend, but wanted to share something I tested and learned, as I think there are some doing team relays coming up soon. I've done 4 trail relays and 1 pavement one and my feet and ankles were destroyed after all of them and it took some extended time to heal. Additionally, going from running, right into a van and heading to exchange points was hell on my lags in terms of cramping and soreness heading into my next leg. So, my plan this past weekend was to do 2 things; wear a different pairs of shoes for each of my 3 legs and pop 2 Endurolytes after each of my first 2 legs. This work WAY better than I could have ever expected. My feet were void of any soreness at all and I felt very fresh heading into my 2nd and 3rd legs. Each of the shoes were different. I wore Casscadia 6s first, then a completely different shoe in my Merrells and then finished up with Casscadia 7s. Just a FWIW.

Thanks, nowtellusabouttherelay(especiallyThisSucksandtheswamp).

Bnb - that run long-then-golf scares me more than an endurance event! I golfed a few weeks before a marathon three years ago, and it threw my body totally out of whack. All the straight forward run motion countered by the side to side golf swing was a killer. I'm already for another Mt. Mitchell report. I'd be thrilled if you repost the last one ...such epic badassness.

-----

So anybody racing this weekend? Ah, the good ol' days of running 5Ks and aggressively race-stalking the female competition! Gotta get back to that!!!

I'm running another 8k this weekend but mostly just for the after party.

 

[Hang 10]

I hope to get around to doing a RR on my extreme trail relay this past weekend, but wanted to share something I tested and learned, as I think there are some doing team relays coming up soon. I've done 4 trail relays and 1 pavement one and my feet and ankles were destroyed after all of them and it took some extended time to heal. Additionally, going from running, right into a van and heading to exchange points was hell on my lags in terms of cramping and soreness heading into my next leg. So, my plan this past weekend was to do 2 things; wear a different pairs of shoes for each of my 3 legs and pop 2 Endurolytes after each of my first 2 legs. This work WAY better than I could have ever expected. My feet were void of any soreness at all and I felt very fresh heading into my 2nd and 3rd legs. Each of the shoes were different. I wore Casscadia 6s first, then a completely different shoe in my Merrells and then finished up with Casscadia 7s. Just a FWIW.

Thanks, nowtellusabouttherelay(especiallyThisSucksandtheswamp).

Bnb - that run long-then-golf scares me more than an endurance event! I golfed a few weeks before a marathon three years ago, and it threw my body totally out of whack. All the straight forward run motion countered by the side to side golf swing was a killer. I'm already for another Mt. Mitchell report. I'd be thrilled if you repost the last one ...such epic badassness.

-----

So anybody racing this weekend? Ah, the good ol' days of running 5Ks and aggressively race-stalking the female competition! Gotta get back to that!!!

I have a 5K, but I have not treated this as a race week so I have no expectations for the race. If I feel great Sunday morning, wonderful, but I have really pushed myself the last 10 days since my last 5K so I'm not getting my hopes up. Very flat course though.

I am doing a 10K in 2 1/2 weeks and have centered my attention towards that race, so maybe since I put less pressure on myself I'll perform better. I guess we'll see.

Goals for the 10K? Sub 40?

 

[gruecd]

On my way from a happy hour in SF to an event featuring Bart Yasso, Sunny Blende (Ultrarunning Magazine's nutrition columnist), and Scott Dunlap (one of the original trail running bloggers) at my local trail running store. Cool pic just posted on Yasso's Twitter of him and the three owners/managers of the store, pointing out he's the only one of the 4 without a Western States buckle.

Extended happy hour buzz plus running groupie - this could get interesting.

Please don't do anything to Bart that would embarrass us, TIA

I wish I'd seen this earlier. I would've had you say "hi" for me. Bart is a cool dude.

 

[Ned]

Finally shaking this stupid cold. Grinder of a week - capping it off with 22 on Sunday after we get back from camping this weekend.

Tue - 10mi @ 9:09/148. High HR and no energy. Just putting 1 foot in front of the other.

Wed - 13mi @ 9:19/147. Oooof. Felt like ####.

Thu - 5mi recovery @ 10:17/134. Ran this 10hrs after the crummy 13 miler. Zero energy.

Fri - 11 w/ 6LT. Now we're talkin'. I noticed right away my HR was back to normal on the warmup. LT miles were 7:03/173. I hate even saying it, but I know I have more in me. I felt pretty strong, but was still kind of tired. I had to really work to get my HR into the LT range.

As long as I get the 22 in on Sunday, I'll be at 61 for the week. May do a recovery run tomorrow if I wake up early, but I'm not going out of my way to do it. Camping is coming first.

GL to the racers this weekend!

 

[MAC_32]

I hope to get around to doing a RR on my extreme trail relay this past weekend, but wanted to share something I tested and learned, as I think there are some doing team relays coming up soon. I've done 4 trail relays and 1 pavement one and my feet and ankles were destroyed after all of them and it took some extended time to heal. Additionally, going from running, right into a van and heading to exchange points was hell on my lags in terms of cramping and soreness heading into my next leg. So, my plan this past weekend was to do 2 things; wear a different pairs of shoes for each of my 3 legs and pop 2 Endurolytes after each of my first 2 legs. This work WAY better than I could have ever expected. My feet were void of any soreness at all and I felt very fresh heading into my 2nd and 3rd legs. Each of the shoes were different. I wore Casscadia 6s first, then a completely different shoe in my Merrells and then finished up with Casscadia 7s. Just a FWIW.

Thanks, nowtellusabouttherelay(especiallyThisSucksandtheswamp).

Bnb - that run long-then-golf scares me more than an endurance event! I golfed a few weeks before a marathon three years ago, and it threw my body totally out of whack. All the straight forward run motion countered by the side to side golf swing was a killer. I'm already for another Mt. Mitchell report. I'd be thrilled if you repost the last one ...such epic badassness.

-----

So anybody racing this weekend? Ah, the good ol' days of running 5Ks and aggressively race-stalking the female competition! Gotta get back to that!!!

I have a 5K, but I have not treated this as a race week so I have no expectations for the race. If I feel great Sunday morning, wonderful, but I have really pushed myself the last 10 days since my last 5K so I'm not getting my hopes up. Very flat course though.

I am doing a 10K in 2 1/2 weeks and have centered my attention towards that race, so maybe since I put less pressure on myself I'll perform better. I guess we'll see.

Goals for the 10K? Sub 40?

I set two goals for myself each race - an aggressive one and a secondary one. I approach every race with the mindset of the aggressive goal. I write down the secondary goal a few weeks in advance and don't look at/think about it again until the day after the race. The aggressive goal is 39:59 or below. The secondary one is sub 7 minute miles, so - sub 43:30.

I haven't ran a race > 5 miles in 10 years, so I don't really have any expectations. This is more about setting a benchmark for future races. I hope once I get out there and get moving I just instinctively stay with the 6:30 mile group, but I don't think I'll know that until a couple miles into the race. I can attack a 3 mile run on my own and be about 90-95% of where I would be on race day, it hasn't been the same when I've gone for my 6 and 7 mile runs so I may only be going about 80% or so of my max and just don't know it.

 

[Sand]

GL to the racers this weekend!

Not a race this weekend, but every year I manage to sign up for something incredibly stupid.

Six Gap (example), here I come - 3,000 of my best friends and I riding 105 miles with 11,800 ft of climbing.

 

[Ned]

I hope to get around to doing a RR on my extreme trail relay this past weekend, but wanted to share something I tested and learned, as I think there are some doing team relays coming up soon. I've done 4 trail relays and 1 pavement one and my feet and ankles were destroyed after all of them and it took some extended time to heal. Additionally, going from running, right into a van and heading to exchange points was hell on my lags in terms of cramping and soreness heading into my next leg. So, my plan this past weekend was to do 2 things; wear a different pairs of shoes for each of my 3 legs and pop 2 Endurolytes after each of my first 2 legs. This work WAY better than I could have ever expected. My feet were void of any soreness at all and I felt very fresh heading into my 2nd and 3rd legs. Each of the shoes were different. I wore Casscadia 6s first, then a completely different shoe in my Merrells and then finished up with Casscadia 7s. Just a FWIW.

Thanks, nowtellusabouttherelay(especiallyThisSucksandtheswamp).

Bnb - that run long-then-golf scares me more than an endurance event! I golfed a few weeks before a marathon three years ago, and it threw my body totally out of whack. All the straight forward run motion countered by the side to side golf swing was a killer. I'm already for another Mt. Mitchell report. I'd be thrilled if you repost the last one ...such epic badassness.

-----

So anybody racing this weekend? Ah, the good ol' days of running 5Ks and aggressively race-stalking the female competition! Gotta get back to that!!!

I have a 5K, but I have not treated this as a race week so I have no expectations for the race. If I feel great Sunday morning, wonderful, but I have really pushed myself the last 10 days since my last 5K so I'm not getting my hopes up. Very flat course though.

I am doing a 10K in 2 1/2 weeks and have centered my attention towards that race, so maybe since I put less pressure on myself I'll perform better. I guess we'll see.

Goals for the 10K? Sub 40?

I set two goals for myself each race - an aggressive one and a secondary one. I approach every race with the mindset of the aggressive goal. I write down the secondary goal a few weeks in advance and don't look at/think about it again until the day after the race. The aggressive goal is 39:59 or below. The secondary one is sub 7 minute miles, so - sub 43:30.

I haven't ran a race > 5 miles in 10 years, so I don't really have any expectations. This is more about setting a benchmark for future races. I hope once I get out there and get moving I just instinctively stay with the 6:30 mile group, but I don't think I'll know that until a couple miles into the race. I can attack a 3 mile run on my own and be about 90-95% of where I would be on race day, it hasn't been the same when I've gone for my 6 and 7 mile runs so I may only be going about 80% or so of my max and just don't know it.

Dude.... You're psyching yourself out. You're way faster than a 43:30. Hell my slow ### just ran that today on my tempo run. I see no reason why a sub 40 isn't a realistic goal for you. I don't think its that aggressive at all.

 

[Hang 10]

I hope to get around to doing a RR on my extreme trail relay this past weekend, but wanted to share something I tested and learned, as I think there are some doing team relays coming up soon. I've done 4 trail relays and 1 pavement one and my feet and ankles were destroyed after all of them and it took some extended time to heal. Additionally, going from running, right into a van and heading to exchange points was hell on my lags in terms of cramping and soreness heading into my next leg. So, my plan this past weekend was to do 2 things; wear a different pairs of shoes for each of my 3 legs and pop 2 Endurolytes after each of my first 2 legs. This work WAY better than I could have ever expected. My feet were void of any soreness at all and I felt very fresh heading into my 2nd and 3rd legs. Each of the shoes were different. I wore Casscadia 6s first, then a completely different shoe in my Merrells and then finished up with Casscadia 7s. Just a FWIW.

Thanks, nowtellusabouttherelay(especiallyThisSucksandtheswamp).

Bnb - that run long-then-golf scares me more than an endurance event! I golfed a few weeks before a marathon three years ago, and it threw my body totally out of whack. All the straight forward run motion countered by the side to side golf swing was a killer. I'm already for another Mt. Mitchell report. I'd be thrilled if you repost the last one ...such epic badassness.

-----

So anybody racing this weekend? Ah, the good ol' days of running 5Ks and aggressively race-stalking the female competition! Gotta get back to that!!!

I have a 5K, but I have not treated this as a race week so I have no expectations for the race. If I feel great Sunday morning, wonderful, but I have really pushed myself the last 10 days since my last 5K so I'm not getting my hopes up. Very flat course though.

I am doing a 10K in 2 1/2 weeks and have centered my attention towards that race, so maybe since I put less pressure on myself I'll perform better. I guess we'll see.

Goals for the 10K? Sub 40?

I set two goals for myself each race - an aggressive one and a secondary one. I approach every race with the mindset of the aggressive goal. I write down the secondary goal a few weeks in advance and don't look at/think about it again until the day after the race. The aggressive goal is 39:59 or below. The secondary one is sub 7 minute miles, so - sub 43:30.

I haven't ran a race > 5 miles in 10 years, so I don't really have any expectations. This is more about setting a benchmark for future races. I hope once I get out there and get moving I just instinctively stay with the 6:30 mile group, but I don't think I'll know that until a couple miles into the race. I can attack a 3 mile run on my own and be about 90-95% of where I would be on race day, it hasn't been the same when I've gone for my 6 and 7 mile runs so I may only be going about 80% or so of my max and just don't know it.

I'm sure you've got sub 7 minute miles easy. I'd be shocked if you're not 41 minutes or better.

ETA: I might be trying to make another run at a sub 40 10K end of next month myself.

 

[The_Man]

So, how about a "401(k) run" (~ 250 miles) west-to-east across the state of Wisconsin next year to raise awareness of the retirement savings crisis?

Clever marketing idea for a guy who works with corporate retirement plans ( ), or stupid??

Discuss.

Maybe Annyong could print t-shirts for the Professionals Encouraging National Investment Savings.

Took me an embarrassingly long time to get this

Probably

Easier

Now

In

Separate lines

A couple of comedy gems

 

[parasaurolophus]

Wish I could figure out the formula for my bad days and good days. Ran 4 miles wednesday night at 8:30 pace and I thought I was going to pass out. Could not catch my breath. Last night I ran 5 miles at 8:23 and it felt like I was doing nothing.

 

[MAC_32]

I hope to get around to doing a RR on my extreme trail relay this past weekend, but wanted to share something I tested and learned, as I think there are some doing team relays coming up soon. I've done 4 trail relays and 1 pavement one and my feet and ankles were destroyed after all of them and it took some extended time to heal. Additionally, going from running, right into a van and heading to exchange points was hell on my lags in terms of cramping and soreness heading into my next leg. So, my plan this past weekend was to do 2 things; wear a different pairs of shoes for each of my 3 legs and pop 2 Endurolytes after each of my first 2 legs. This work WAY better than I could have ever expected. My feet were void of any soreness at all and I felt very fresh heading into my 2nd and 3rd legs. Each of the shoes were different. I wore Casscadia 6s first, then a completely different shoe in my Merrells and then finished up with Casscadia 7s. Just a FWIW.

Thanks, nowtellusabouttherelay(especiallyThisSucksandtheswamp).

Bnb - that run long-then-golf scares me more than an endurance event! I golfed a few weeks before a marathon three years ago, and it threw my body totally out of whack. All the straight forward run motion countered by the side to side golf swing was a killer. I'm already for another Mt. Mitchell report. I'd be thrilled if you repost the last one ...such epic badassness.

-----

So anybody racing this weekend? Ah, the good ol' days of running 5Ks and aggressively race-stalking the female competition! Gotta get back to that!!!

I have a 5K, but I have not treated this as a race week so I have no expectations for the race. If I feel great Sunday morning, wonderful, but I have really pushed myself the last 10 days since my last 5K so I'm not getting my hopes up. Very flat course though.

I am doing a 10K in 2 1/2 weeks and have centered my attention towards that race, so maybe since I put less pressure on myself I'll perform better. I guess we'll see.

Goals for the 10K? Sub 40?

I set two goals for myself each race - an aggressive one and a secondary one. I approach every race with the mindset of the aggressive goal. I write down the secondary goal a few weeks in advance and don't look at/think about it again until the day after the race. The aggressive goal is 39:59 or below. The secondary one is sub 7 minute miles, so - sub 43:30.

I haven't ran a race > 5 miles in 10 years, so I don't really have any expectations. This is more about setting a benchmark for future races. I hope once I get out there and get moving I just instinctively stay with the 6:30 mile group, but I don't think I'll know that until a couple miles into the race. I can attack a 3 mile run on my own and be about 90-95% of where I would be on race day, it hasn't been the same when I've gone for my 6 and 7 mile runs so I may only be going about 80% or so of my max and just don't know it.

Dude.... You're psyching yourself out. You're way faster than a 43:30. Hell my slow ### just ran that today on my tempo run. I see no reason why a sub 40 isn't a realistic goal for you. I don't think its that aggressive at all.

I've been consistently in the 45-46 minute range on my own for training runs. I'm not fresh for those and definitely not racing, so I expect to go faster race day. I just have no idea how much faster. I don't want to set unrealistic goals and fail. I agree that I have sub 40 in me, but I just don't know if it's this year...and I don't think I'll know until I'm in the middle of the race. Regardless of how it goes, I think I need to do a couple-few of these before I feel comfortable with how to run them and really maximize my time. I was supposed to set my benchmark last year, but dumb training --> injuries --> no 10K's.

I did run a 31:30 5 miler 2 years ago though. This is why I know I have sub 40 in me. I went out too fast (shocker) in that race, so I am adjusting my approach a bit for this race but once I'm a mile in I want to do the same as I did for the rest of that race. Get into a 6:20ish pace and hold on for dear life. If I still have some juice left when I pace mile 5, then go.

 

[Hang 10]

Wish I could figure out the formula for my bad days and good days. Ran 4 miles wednesday night at 8:30 pace and I thought I was going to pass out. Could not catch my breath. Last night I ran 5 miles at 8:23 and it felt like I was doing nothing.

Maybe it's nutrition? Maybe it's the amount of sleep you are getting. Maybe it's the weather.

 

[MAC_32]

Any other tips though?

What about training the week of?

I planned to do one more long run middle of next week, 8 miles, and not do anymore hard runs after Monday - 6 days before the race. A leg loosener 4 miles Wed and 2-3 miles Friday were all I planned on.

 

[MAC_32]

Wish I could figure out the formula for my bad days and good days. Ran 4 miles wednesday night at 8:30 pace and I thought I was going to pass out. Could not catch my breath. Last night I ran 5 miles at 8:23 and it felt like I was doing nothing.

Maybe it's nutrition? Maybe it's the amount of sleep you are getting. Maybe it's the weather.

Stress too. I run great when I'm stressed because it's my stress reliever, but many other runners don't run as well when stressed...can cause the heart rate to elevate or your body is just not programmed to exercising hard/well when you have 17 other things on your mind.

 

[Hang 10]

Any other tips though?

What about training the week of?

I planned to do one more long run middle of next week, 8 miles, and not do anymore hard runs after Monday - 6 days before the race. A leg loosener 4 miles Wed and 2-3 miles Friday were all I planned on.

I guess it really depends on what your volume is currently. In the past I've really tried to taper on race week but lately I've still been building my miles for longer races. So I haven't changed a whole lot. I've always done a bit of speedwork on race weeks though. 6 x 400 w/ 1 min rest is a good one race week. Sharpen up that speed but don't exhaust or hurt yourself.

 

[Ned]

I hope to get around to doing a RR on my extreme trail relay this past weekend, but wanted to share something I tested and learned, as I think there are some doing team relays coming up soon. I've done 4 trail relays and 1 pavement one and my feet and ankles were destroyed after all of them and it took some extended time to heal. Additionally, going from running, right into a van and heading to exchange points was hell on my lags in terms of cramping and soreness heading into my next leg. So, my plan this past weekend was to do 2 things; wear a different pairs of shoes for each of my 3 legs and pop 2 Endurolytes after each of my first 2 legs. This work WAY better than I could have ever expected. My feet were void of any soreness at all and I felt very fresh heading into my 2nd and 3rd legs. Each of the shoes were different. I wore Casscadia 6s first, then a completely different shoe in my Merrells and then finished up with Casscadia 7s. Just a FWIW.

Thanks, nowtellusabouttherelay(especiallyThisSucksandtheswamp).

Bnb - that run long-then-golf scares me more than an endurance event! I golfed a few weeks before a marathon three years ago, and it threw my body totally out of whack. All the straight forward run motion countered by the side to side golf swing was a killer. I'm already for another Mt. Mitchell report. I'd be thrilled if you repost the last one ...such epic badassness.

-----

So anybody racing this weekend? Ah, the good ol' days of running 5Ks and aggressively race-stalking the female competition! Gotta get back to that!!!

I have a 5K, but I have not treated this as a race week so I have no expectations for the race. If I feel great Sunday morning, wonderful, but I have really pushed myself the last 10 days since my last 5K so I'm not getting my hopes up. Very flat course though.

I am doing a 10K in 2 1/2 weeks and have centered my attention towards that race, so maybe since I put less pressure on myself I'll perform better. I guess we'll see.

Goals for the 10K? Sub 40?

I set two goals for myself each race - an aggressive one and a secondary one. I approach every race with the mindset of the aggressive goal. I write down the secondary goal a few weeks in advance and don't look at/think about it again until the day after the race. The aggressive goal is 39:59 or below. The secondary one is sub 7 minute miles, so - sub 43:30.

I haven't ran a race > 5 miles in 10 years, so I don't really have any expectations. This is more about setting a benchmark for future races. I hope once I get out there and get moving I just instinctively stay with the 6:30 mile group, but I don't think I'll know that until a couple miles into the race. I can attack a 3 mile run on my own and be about 90-95% of where I would be on race day, it hasn't been the same when I've gone for my 6 and 7 mile runs so I may only be going about 80% or so of my max and just don't know it.

Dude.... You're psyching yourself out. You're way faster than a 43:30. Hell my slow ### just ran that today on my tempo run. I see no reason why a sub 40 isn't a realistic goal for you. I don't think its that aggressive at all.

I've been consistently in the 45-46 minute range on my own for training runs. I'm not fresh for those and definitely not racing, so I expect to go faster race day. I just have no idea how much faster. I don't want to set unrealistic goals and fail. I agree that I have sub 40 in me, but I just don't know if it's this year...and I don't think I'll know until I'm in the middle of the race. Regardless of how it goes, I think I need to do a couple-few of these before I feel comfortable with how to run them and really maximize my time. I was supposed to set my benchmark last year, but dumb training --> injuries --> no 10K's.

I did run a 31:30 5 miler 2 years ago though. This is why I know I have sub 40 in me. I went out too fast (shocker) in that race, so I am adjusting my approach a bit for this race but once I'm a mile in I want to do the same as I did for the rest of that race. Get into a 6:20ish pace and hold on for dear life. If I still have some juice left when I pace mile 5, then go.

Didn't you recently run a 18:30ish 5K? You've got this.

 

[koby925]

Good luck, MAC. I see what some of you are saying to MAC and I agree that sub 40 is in him...BUT, I can also see why he is tempering expectations. We have a lot of long distance guys on here but MAC and myself seem like some of the few middle distance guys. Middle distance guys don't progress in longer races the way long distance guys do. The calculators don't necessarily work. Just because a mid distance guy runs, say 18 minutes, doesn't mean sub 40 is a piece of cake. And MAC isn't doing high mileage. Plus the 10k is a funky distance. It's hard to get comfortable in that one. I found it easier to pace myself in a Half vs a 10k.

All that said, I do think if not sub 40, MAC will at least run 41 and change. 43:30 is incredibly conservative.

 

[MAC_32]

Any other tips though?

What about training the week of?

I planned to do one more long run middle of next week, 8 miles, and not do anymore hard runs after Monday - 6 days before the race. A leg loosener 4 miles Wed and 2-3 miles Friday were all I planned on.

I guess it really depends on what your volume is currently. In the past I've really tried to taper on race week but lately I've still been building my miles for longer races. So I haven't changed a whole lot. I've always done a bit of speedwork on race weeks though. 6 x 400 w/ 1 min rest is a good one race week. Sharpen up that speed but don't exhaust or hurt yourself.

My mileage log the last 6 weeks, including this one (I'm adding Sunday's 5K to the current total)

23

25

17 - started experiencing discomfort late in the week, so I called off the long run

10 - after 3 days off did not run well Tuesday so I chose freshness over fitness for my 5K Sunday only doing a leg loosener on Friday

26 - MUCH better week

21 - race week, skipping today's 5 miler

I plan to get back to 25-27 miles next week, 10K is the week after. I was consistently in the 17-21 mile range/week in the weeks prior throughout the summer.

 

[MAC_32]

I hope to get around to doing a RR on my extreme trail relay this past weekend, but wanted to share something I tested and learned, as I think there are some doing team relays coming up soon. I've done 4 trail relays and 1 pavement one and my feet and ankles were destroyed after all of them and it took some extended time to heal. Additionally, going from running, right into a van and heading to exchange points was hell on my lags in terms of cramping and soreness heading into my next leg. So, my plan this past weekend was to do 2 things; wear a different pairs of shoes for each of my 3 legs and pop 2 Endurolytes after each of my first 2 legs. This work WAY better than I could have ever expected. My feet were void of any soreness at all and I felt very fresh heading into my 2nd and 3rd legs. Each of the shoes were different. I wore Casscadia 6s first, then a completely different shoe in my Merrells and then finished up with Casscadia 7s. Just a FWIW.

Thanks, nowtellusabouttherelay(especiallyThisSucksandtheswamp).

Bnb - that run long-then-golf scares me more than an endurance event! I golfed a few weeks before a marathon three years ago, and it threw my body totally out of whack. All the straight forward run motion countered by the side to side golf swing was a killer. I'm already for another Mt. Mitchell report. I'd be thrilled if you repost the last one ...such epic badassness.

-----

So anybody racing this weekend? Ah, the good ol' days of running 5Ks and aggressively race-stalking the female competition! Gotta get back to that!!!

I have a 5K, but I have not treated this as a race week so I have no expectations for the race. If I feel great Sunday morning, wonderful, but I have really pushed myself the last 10 days since my last 5K so I'm not getting my hopes up. Very flat course though.

I am doing a 10K in 2 1/2 weeks and have centered my attention towards that race, so maybe since I put less pressure on myself I'll perform better. I guess we'll see.

Goals for the 10K? Sub 40?

I set two goals for myself each race - an aggressive one and a secondary one. I approach every race with the mindset of the aggressive goal. I write down the secondary goal a few weeks in advance and don't look at/think about it again until the day after the race. The aggressive goal is 39:59 or below. The secondary one is sub 7 minute miles, so - sub 43:30.

I haven't ran a race > 5 miles in 10 years, so I don't really have any expectations. This is more about setting a benchmark for future races. I hope once I get out there and get moving I just instinctively stay with the 6:30 mile group, but I don't think I'll know that until a couple miles into the race. I can attack a 3 mile run on my own and be about 90-95% of where I would be on race day, it hasn't been the same when I've gone for my 6 and 7 mile runs so I may only be going about 80% or so of my max and just don't know it.

Dude.... You're psyching yourself out. You're way faster than a 43:30. Hell my slow ### just ran that today on my tempo run. I see no reason why a sub 40 isn't a realistic goal for you. I don't think its that aggressive at all.

I've been consistently in the 45-46 minute range on my own for training runs. I'm not fresh for those and definitely not racing, so I expect to go faster race day. I just have no idea how much faster. I don't want to set unrealistic goals and fail. I agree that I have sub 40 in me, but I just don't know if it's this year...and I don't think I'll know until I'm in the middle of the race. Regardless of how it goes, I think I need to do a couple-few of these before I feel comfortable with how to run them and really maximize my time. I was supposed to set my benchmark last year, but dumb training --> injuries --> no 10K's.

I did run a 31:30 5 miler 2 years ago though. This is why I know I have sub 40 in me. I went out too fast (shocker) in that race, so I am adjusting my approach a bit for this race but once I'm a mile in I want to do the same as I did for the rest of that race. Get into a 6:20ish pace and hold on for dear life. If I still have some juice left when I pace mile 5, then go.

Didn't you recently run a 18:30ish 5K? You've got this.

18:18

 

[Hang 10]

Any other tips though?

What about training the week of?

I planned to do one more long run middle of next week, 8 miles, and not do anymore hard runs after Monday - 6 days before the race. A leg loosener 4 miles Wed and 2-3 miles Friday were all I planned on.

I guess it really depends on what your volume is currently. In the past I've really tried to taper on race week but lately I've still been building my miles for longer races. So I haven't changed a whole lot. I've always done a bit of speedwork on race weeks though. 6 x 400 w/ 1 min rest is a good one race week. Sharpen up that speed but don't exhaust or hurt yourself.

My mileage log the last 6 weeks, including this one (I'm adding Sunday's 5K to the current total)

23

25

17 - started experiencing discomfort late in the week, so I called off the long run

10 - after 3 days off did not run well Tuesday so I chose freshness over fitness for my 5K Sunday only doing a leg loosener on Friday

26 - MUCH better week

21 - race week, skipping today's 5 miler

I plan to get back to 25-27 miles next week, 10K is the week after. I was consistently in the 17-21 mile range/week in the weeks prior throughout the summer.

Yeah, 20 mile range for race week with mostly easy runs and one speed session sounds about right.

 

[koby925]

On my end, I feel like I'm starting to get my legs back. Been running really early lately (5:30 am) and from my house where there are some rolling hills. It takes time to get moving that early, but I find myself consistently running low 7s pace for the second halves of my 6-8 mile runs.

I have cut back on the strides for now and been wearing the compression socks all day...even when I sleep. Seems to have helped.

 

[MAC_32]

Any other tips though?

What about training the week of?

I planned to do one more long run middle of next week, 8 miles, and not do anymore hard runs after Monday - 6 days before the race. A leg loosener 4 miles Wed and 2-3 miles Friday were all I planned on.

I guess it really depends on what your volume is currently. In the past I've really tried to taper on race week but lately I've still been building my miles for longer races. So I haven't changed a whole lot. I've always done a bit of speedwork on race weeks though. 6 x 400 w/ 1 min rest is a good one race week. Sharpen up that speed but don't exhaust or hurt yourself.

My mileage log the last 6 weeks, including this one (I'm adding Sunday's 5K to the current total)

23

25

17 - started experiencing discomfort late in the week, so I called off the long run

10 - after 3 days off did not run well Tuesday so I chose freshness over fitness for my 5K Sunday only doing a leg loosener on Friday

26 - MUCH better week

21 - race week, skipping today's 5 miler

I plan to get back to 25-27 miles next week, 10K is the week after. I was consistently in the 17-21 mile range/week in the weeks prior throughout the summer.

Yeah, 20 mile range for race week with mostly easy runs and one speed session sounds about right.

i.e.

3 easy Mon

4 hard Tues - trails, hills, sprints

4 easy Wed

Off Thu

3 easy Fri

Off Sat

Race Sun

?

 

[Hang 10]

Any other tips though?

What about training the week of?

I planned to do one more long run middle of next week, 8 miles, and not do anymore hard runs after Monday - 6 days before the race. A leg loosener 4 miles Wed and 2-3 miles Friday were all I planned on.

I guess it really depends on what your volume is currently. In the past I've really tried to taper on race week but lately I've still been building my miles for longer races. So I haven't changed a whole lot. I've always done a bit of speedwork on race weeks though. 6 x 400 w/ 1 min rest is a good one race week. Sharpen up that speed but don't exhaust or hurt yourself.

My mileage log the last 6 weeks, including this one (I'm adding Sunday's 5K to the current total)

23

25

17 - started experiencing discomfort late in the week, so I called off the long run

10 - after 3 days off did not run well Tuesday so I chose freshness over fitness for my 5K Sunday only doing a leg loosener on Friday

26 - MUCH better week

21 - race week, skipping today's 5 miler

I plan to get back to 25-27 miles next week, 10K is the week after. I was consistently in the 17-21 mile range/week in the weeks prior throughout the summer.

Yeah, 20 mile range for race week with mostly easy runs and one speed session sounds about right.

i.e.

3 easy Mon

4 hard Tues - trails, hills, sprints

4 easy Wed

Off Thu

3 easy Fri

Off Sat

Race Sun

?

I would probably hit around 5-6 miles Friday and then do a little shake out jog on Saturday but that's pretty close to what I was thinking.

 

[SFBayDuck]

On my way from a happy hour in SF to an event featuring Bart Yasso, Sunny Blende (Ultrarunning Magazine's nutrition columnist), and Scott Dunlap (one of the original trail running bloggers) at my local trail running store. Cool pic just posted on Yasso's Twitter of him and the three owners/managers of the store, pointing out he's the only one of the 4 without a Western States buckle.

Extended happy hour buzz plus running groupie - this could get interesting.

Please don't do anything to Bart that would embarrass us, TIA

I wish I'd seen this earlier. I would've had you say "hi" for me. Bart is a cool dude.

So I wore my Black Eyed Joe t-shirt and "Babba-booeyed" Yasso by yelling out FBG screen names while he was trying to talk. "TRIMAN!" "GRUE!" "SHUKE!" Does that count as embarrassing?

I did sit right in the front row, and it was a really cool event. Scott Dunlap's presentation was pretty interesting in that he's a silicon valley tech-guy, and he talked about technology coming or already out that can impact our training and racing - things like home blood tests, visors/glasses that can show training info, the iWatch, and probably the most interesting the Stanford Cooling Glove .

Yasso basically recaps stories and shows pics from his book, which was fun. I did get a chance to chat with him for a few afterward. He said he is home maybe 5-6 weekends a year, and the rest of the time on the road - and he wouldn't have it any other way.

 

[beer 302]

On my way from a happy hour in SF to an event featuring Bart Yasso, Sunny Blende (Ultrarunning Magazine's nutrition columnist), and Scott Dunlap (one of the original trail running bloggers) at my local trail running store. Cool pic just posted on Yasso's Twitter of him and the three owners/managers of the store, pointing out he's the only one of the 4 without a Western States buckle.

Extended happy hour buzz plus running groupie - this could get interesting.

Please don't do anything to Bart that would embarrass us, TIA

I wish I'd seen this earlier. I would've had you say "hi" for me. Bart is a cool dude.

So I wore my Black Eyed Joe t-shirt and "Babba-booeyed" Yasso by yelling out FBG screen names while he was trying to talk. "TRIMAN!" "GRUE!" "SHUKE!" Does that count as embarrassing?

I did sit right in the front row, and it was a really cool event. Scott Dunlap's presentation was pretty interesting in that he's a silicon valley tech-guy, and he talked about technology coming or already out that can impact our training and racing - things like home blood tests, visors/glasses that can show training info, the iWatch, and probably the most interesting the Stanford Cooling Glove .

Yasso basically recaps stories and shows pics from his book, which was fun. I did get a chance to chat with him for a few afterward. He said he is home maybe 5-6 weekends a year, and the rest of the time on the road - and he wouldn't have it any other way.

That cooling glove thing is pretty cool. So if I jam my hand in a bucket of ice I should be running 6 minute miles right?

 

[koby925]

The cooling glove thing is cool. I need an icing glove or icing sleeve type of thing to simulate ice baths. They make anything like that?

 

[Sand]

The cooling glove thing is cool. I need an icing glove or icing sleeve type of thing to simulate ice baths. They make anything like that?

They make compression leg sleeves like this. Don't look at the price!

 

[Ned]

Good luck, MAC. I see what some of you are saying to MAC and I agree that sub 40 is in him...BUT, I can also see why he is tempering expectations. We have a lot of long distance guys on here but MAC and myself seem like some of the few middle distance guys. Middle distance guys don't progress in longer races the way long distance guys do. The calculators don't necessarily work. Just because a mid distance guy runs, say 18 minutes, doesn't mean sub 40 is a piece of cake. And MAC isn't doing high mileage. Plus the 10k is a funky distance. It's hard to get comfortable in that one. I found it easier to pace myself in a Half vs a 10k.

All that said, I do think if not sub 40, MAC will at least run 41 and change. 43:30 is incredibly conservative.

I never said sub 40 would be a piece of cake, but I hear ya (I've been on both side of that distance fence). I'm probably the most vocal around here against those calculators.... I just don't think 40 is that aggressive for someone that ran a 18:18 5K.

Go get'm MAC. Trust your fitness.

 

[SFBayDuck]

The cooling glove thing is cool. I need an icing glove or icing sleeve type of thing to simulate ice baths. They make anything like that?

They make compression leg sleeves like this. Don't look at the price!

Sounds like they're getting close to a commercial product, and that it might not be ridiculously expensive. I can see a day in the near future where your crew meets you at an aid station with these, and you're back off and running in 6-8 minutes with your core temp back to normal.

Scott actually just posted his presentation on his blog, good stuff: http://www.atrailrunnersblog.com/

 

[Ned]

Stanford Cooling Glove .

:mindblown:

 

[MAC_32]

Good luck, MAC. I see what some of you are saying to MAC and I agree that sub 40 is in him...BUT, I can also see why he is tempering expectations. We have a lot of long distance guys on here but MAC and myself seem like some of the few middle distance guys. Middle distance guys don't progress in longer races the way long distance guys do. The calculators don't necessarily work. Just because a mid distance guy runs, say 18 minutes, doesn't mean sub 40 is a piece of cake. And MAC isn't doing high mileage. Plus the 10k is a funky distance. It's hard to get comfortable in that one. I found it easier to pace myself in a Half vs a 10k.

All that said, I do think if not sub 40, MAC will at least run 41 and change. 43:30 is incredibly conservative.

I never said sub 40 would be a piece of cake, but I hear ya (I've been on both side of that distance fence). I'm probably the most vocal around here against those calculators.... I just don't think 40 is that aggressive for someone that ran a 18:18 5K.

Go get'm MAC. Trust your fitness.

 

[SFBayDuck]

SFDuck - Can I get your thoughts on doing the Mitchell 40 miler and two weeks tackling a flat 100? Can you talk to any of your elite trail buddies about this? I'd be racing the 40 miler but using it as my last big prep run for the 100. Probably two runs in between the events totally 10 miles. I would also be tapering 3 weeks prior to Mitchell. It would look something like this.

Just listened to this podcast from Trail Runner Nation today, with a guest talking primarily about his experience running AC 100 then 2 weeks later Leadville 100, and what he did in between to manage recovery.