Ran a 10k in June (7 Viewers)

[The_Man]

:( Sad to have the streak end.

Looking back at the Garmin data, I noticed that my max heart rate for that mile was 180. I've only reached 180 a couple other times so at least I got in a good workout!

awesome story. You'll get him next time.

Son ran a 1:32:26 in the HM. 10th in the 14-19 age group - first 15-year-old, though a 14-year-old beat him. That kid ran a 1:23:13. Must be an insane runner.

My boy is pretty happy (and tired). Beat a handful of the guys who are on varsity in front of him, which I thought might happen because of his endurance.

 

[tri-man 47]

Prairie State Marathon: 3:47ish ...The physiology of a bonk, and how to make positive use of it.

Details after a nap. (For context, the trifecta was 3:44; 3:33, 3:47.)

 

[prosopis]

So, the streak is over.

Ever since I started running, I have never been passed around the streets of the surrounding neighborhoods. Not really too much of an accomplishment since I don't see that many runners but a few times I've had to turn recovery runs into impromptu tempos for short periods. I've taken some silly pride in this stupid streak.

After 5 miles into a 7.5 mile run this morning I see a group of about 30 high school boys up ahead running by the high school. They are running very slowly and I'm catching up fairly quickly. The group turns down a side road so I decide to follow them. As I'm passing them I notice several of them start walking. I'm not sure what type of group this is. Some of the kids are clearly out of shape so I don't think this was a sports team running together. However, others look like athletes. As I get near the front of the pack, one kid says, "Look! This guy is trying to race us!" Some of the others laugh.

"Let's go!" I reply.

And we're off. About 5 of 6 others join the challenger and I and we start out around a 6:00 mile pace. Quickly everyone drops out except the challenger and I. I think they realized that this was serious! I ask him how far and he points ahead to the end of the road -- maybe another quarter mile or so. We jockey back and forth continuously increasing the pace until I'm literally in an all out sprint. He seems to be a faster sprinter and I'm fading fast. I can't keep up. "You got me!", I tell him. We slap hands, he goes back to his group and I continue on.

:( Sad to have the streak end.

Looking back at the Garmin data, I noticed that my max heart rate for that mile was 180. I've only reached 180 a couple other times so at least I got in a good workout!

God bless you for challenging them. I would have looked for another route.

 

[prosopis]

Prairie State Marathon: 3:47ish ...The physiology of a bonk, and how to make positive use of it.

Details after a nap. (For context, the trifecta was 3:44; 3:33, 3:47.)

Congrats on another one

I thought you had retired from marathons?

 

[prosopis]

I got out for 12 miles today. Next week I have the A Mountain half marathon in Tucson.

 

[Hang 10]

Prairie State Marathon: 3:47ish ...The physiology of a bonk, and how to make positive use of it.

Details after a nap. (For context, the trifecta was 3:44; 3:33, 3:47.)

Awesome all the same. 3 marathons in that short a time span is a great accomplishment all by itself.

 

[Juxtatarot]

Prairie State Marathon: 3:47ish ...The physiology of a bonk, and how to make positive use of it.

Details after a nap. (For context, the trifecta was 3:44; 3:33, 3:47.)

Congrats on another one I thought you had retired from marathons?

Weather wasn't that great in the Chicago area this morning. Great effort by Tri-man! I can't fathom back to back to backs like that!

 

[Hang 10]

Little impromtu trail half marathon for me this morning (not a real race). I once again tackled the toughest part of the 50K course and finished 13.1 miles in 1:45. 2 years ago that would have been a PR.

 

[SteveC702]

Prairie State Marathon: 3:47ish ...The physiology of a bonk, and how to make positive use of it.

Details after a nap. (For context, the trifecta was 3:44; 3:33, 3:47.)

Congrats on another one I thought you had retired from marathons?

Weather wasn't that great in the Chicago area this morning. Great effort by Tri-man! I can't fathom back to back to backs like that!

I think Rock n' Roll is promoting a "3 marathons in 7 days" thing for their Savannah-San Antonio-Las Vegas this November. (San Antonio and Vegas are the same day). If they offered a more reasonable discount on this thing I would say let's try to do it.

 

[SteveC702]

Little impromtu trail half marathon for me this morning (not a real race). I once again tackled the toughest part of the 50K course and finished 13.1 miles in 1:45. 2 years ago that would have been a PR.

Nice work man. When you are making another shot at getting into the 1:2xs? Think it should be a done deal as long as you find a reasonable course and conditions.

 

[SteveC702]

CC Classic - aka "winning to break even" - 5K:

My wife found this race online a few days ago and I didn't feel like running a tempo workout by myself, so I said "what the hell" and signed up too.

This was a straight forward out-and-back course on one of the local trains. Half of which was paved and half was dirt (namely the first/last half mile and the middle mile). I went for my standard 2 mile warmup, but had to make a pit stop and almost missed the start of the race again.

Couple of fast looking guys with arm warmers and compression socks on the starting line, but 200 meters into the race I find myself all alone. So I just tried to stay at a comfortably hard pace. First mile in 5:24 and I'm still rolling. Soon I hit the dirt section and I'm not rolling so much. I do my usual trick at the turnaround (start a count of how many seconds until I see 2nd place, and then multiply by 2 to estimate my lead) and it's 35 seconds. I hit 2 miles in 11:20 (5:56 last mile) and I'm thinking "do I keep on pushing and potentially implode and lose this 200 meter lead or do I play it safe?". I chose the wimpy way out and toned it down to 90%. Last mile in 5:59 and I am cruising home, turned out I actually extended my lead a little bit. Final margin 18:1x - 19:0x.

Not psyched about the time or the fact that I basically ran my goal pace for my half-marathon next weekend (and not I don't think I could've kept that pace up for another 10 miles) but got some $35 worth of gift cards, a pair of nice socks, and a pair of tickets to some college hockey game. My wife won her age group and got another $10 in gift cards as well. So we basically got our entry fee back and got in a couple of hard solid runs.

 

[Hang 10]

Little impromtu trail half marathon for me this morning (not a real race). I once again tackled the toughest part of the 50K course and finished 13.1 miles in 1:45. 2 years ago that would have been a PR.

Nice work man. When you are making another shot at getting into the 1:2xs? Think it should be a done deal as long as you find a reasonable course and conditions.

I'm actually doing a half a month from now in the outer banks of NC. It's kinda of a party trip where a bunch of our friends get a house and drink way too much and then race on Saturday (5k & 8K) and Sunday(half and full). I'm not treating it like an "A" race but if I limit my booze intake on the Saturday before, I'll give it a go. I think I'm a lock for a PR either way.

Congrats on your win!

 

[tri-man 47]

Prairie State Marathon

3:47:07 (8:43/mile) 164 Avg HR

Some worries the day before: Friday afternoon/evening lower GI issues that felt more like a virus than nerves (which weren't an issue). But a straight seven hours sleep, and I seemed (and was) fine this a.m. Conditions not great, though, as Juxt noted. Low 60 temps, and humidity around 80% with a front moving in by around noon. Overall, this paralled the first marathon in the sequence, both in conditions (60 degree temps and high humidity) and results (3:47 vs. 3:44 up in Wisconsin).

I ran very comfortably through the first half of the race, averaging 7:58/mile through 10, and about 8:00/mile at the half-marathon point. However, the HR was running higher than desired. I need to keep the HR in the 150s early on, and even mile 2 came in at 160. By mile 4, the HR was 161 and steadily climbing. I suppose I could have slow-stepped the pace, but as noted, I was floating along comfortably. It was just a warm, humid day. I hit a 170 HR avg in mile 16 (with a pace, now, of about 8:22/mile). This was not the race I was looking for.

I bonked in mile 20. But what followed was interesting and informative. My avg HR through mile 19 was 166, and then:

mile 19 - 175 HR, 8:37/mile

mile 20 - 170 HR, 9:45/mile

This was at the same perceived effort. When the bonk "hit," my HR actually dropped to about 168. It's as though my body/mind looked at that 166 HR and made a Gandolf-ish conclusion: "You Shall Not Pass!" It's like my system said, hey, 166 is about your limit here. Don't exceed it.

While frustrating for a mile or so, I then concluded I could use this as a guide to continuing rather than random walks and negative thoughts. What I did over the final six miles was run (slowly) until the HR got to around 165-166. I'd walk until it dropped to the low/mid-150s, then run until I hit the mark again. The next five miles were slow (10/mile+), but not frustrating. I knew I was cooked. This gave me a controlled way to forge on and limit the number and length of walks. As with Apollo 13, this was to me a "successful failure."

Never fun to bonk, but it was interesting to use the HR data, in a different way, over the final miles. My daughter was out with me, and she did a great job of getting around the course and keeping me stocked with fluids (they had a couple gel stops on the course, plus my own supply). So enjoyable to share the day with her (and to let her drive). And: So glad to be done with marathons for a while. Prosopis, I only un-retired because of the Boston events. I'll do Boston again in 2015 'cause I can. But I have no trouble putting this distance behind me.

 

[IvanKaramazov]

Prairie State Marathon: 3:47ish ...The physiology of a bonk, and how to make positive use of it.

Details after a nap. (For context, the trifecta was 3:44; 3:33, 3:47.)

3:47 would be a PR for me, so lets keep the "bonk" in perspective. Edit: I had that sort of "successful failure" a couple years ago in Fargo. It was the inspiration I needed for a PR this time last year. You're absolutely right that not all "failures" are equally bad. Nice report.

SteveC -- Nice job. GD you're fast.

Hang10 -- " "

prosopis -- Good luck. I avoid any races with "mountain" in the title.

Jux -- LOL. I've lost to 12 year olds, so I know your pain in a slightly more embarrassing way.

 

[prosopis]

Prairie State Marathon

3:47:07 (8:43/mile) 164 Avg HR

Some worries the day before: Friday afternoon/evening lower GI issues that felt more like a virus than nerves (which weren't an issue). But a straight seven hours sleep, and I seemed (and was) fine this a.m. Conditions not great, though, as Juxt noted. Low 60 temps, and humidity around 80% with a front moving in by around noon. Overall, this paralled the first marathon in the sequence, both in conditions (60 degree temps and high humidity) and results (3:47 vs. 3:44 up in Wisconsin).

I ran very comfortably through the first half of the race, averaging 7:58/mile through 10, and about 8:00/mile at the half-marathon point. However, the HR was running higher than desired. I need to keep the HR in the 150s early on, and even mile 2 came in at 160. By mile 4, the HR was 161 and steadily climbing. I suppose I could have slow-stepped the pace, but as noted, I was floating along comfortably. It was just a warm, humid day. I hit a 170 HR avg in mile 16 (with a pace, now, of about 8:22/mile). This was not the race I was looking for.

I bonked in mile 20. But what followed was interesting and informative. My avg HR through mile 19 was 166, and then:

mile 19 - 175 HR, 8:37/mile

mile 20 - 170 HR, 9:45/mile

This was at the same perceived effort. When the bonk "hit," my HR actually dropped to about 168. It's as though my body/mind looked at that 166 HR and made a Gandolf-ish conclusion: "You Shall Not Pass!" It's like my system said, hey, 166 is about your limit here. Don't exceed it.

While frustrating for a mile or so, I then concluded I could use this as a guide to continuing rather than random walks and negative thoughts. What I did over the final six miles was run (slowly) until the HR got to around 165-166. I'd walk until it dropped to the low/mid-150s, then run until I hit the mark again. The next five miles were slow (10/mile+), but not frustrating. I knew I was cooked. This gave me a controlled way to forge on and limit the number and length of walks. As with Apollo 13, this was to me a "successful failure."

Never fun to bonk, but it was interesting to use the HR data, in a different way, over the final miles. My daughter was out with me, and she did a great job of getting around the course and keeping me stocked with fluids (they had a couple gel stops on the course, plus my own supply). So enjoyable to share the day with her (and to let her drive). And: So glad to be done with marathons for a while. Prosopis, I only un-retired because of the Boston events. I'll do Boston again in 2015 'cause I can. But I have no trouble putting this distance behind me.

You are amazing!!!!

Wish you lived near me so I could bug you in real life for help.

 

[Juxtatarot]

Congrats on the win Steve!

 

[BassNBrew]

Steve - Way to take the crown.

Triman - Way to complete the triple crown.

 

[FUBAR]

http://m.ironman.com/triathlon/coverage/video.aspx?y=2013&race=worldchampionship

Really was hoping thus would be on tv

 

[gruecd]

Any word on Duck? No results on his Facebook page yet...

 

[Hang 10]

Any word on Duck? No results on his Facebook page yet...

What time did his race start? I guess it's 5:30 where Duck is, right?

 

[gruecd]

Hang 10 - Good work on the half!

SteveC - A win is a win. Congrats!

tri-man - That's a lot of running, and the weather was far from ideal this morning. Enjoy some well-deserved time off. You've earned it, my friend.

 

[gruecd]

Any word on Duck? No results on his Facebook page yet...

What time did his race start? I guess it's 5:30 where Duck is, right?

Not sure. I just know that there's a post on his wall from 2 hours ago stating that he had 10 miles left, so if he's not done already, he's gotta be close.

 

[FUBAR]

Good read and informative tri!!

 

[FUBAR]

Btw, those dudes in Kona are unreal.

 

[beer 302]

Duck finished up at 10:55 beating his goal of 11. Had to push hard at the end to make time according to FB. Tired but happy.

Congratulations Duck!

 

[SFBayDuck]

Duck finished up at 10:55 beating his goal of 11. Had to push hard at the end to make time according to FB. Tired but happy.

Congratulations Duck!

Exhausted is the word. I've never pushed myself like that, as I was off my eleven hour pace by a good amount with about 10 miles left, and decided to go for it. Still can't believe I made it, and with 5 minutes to spare.

Report to come (obviously) but right now I need beer, pizza, and a lot of ice packs.

 

[Hang 10]

Duck finished up at 10:55 beating his goal of 11. Had to push hard at the end to make time according to FB. Tired but happy.

Congratulations Duck!

Exhausted is the word. I've never pushed myself like that, as I was off my eleven hour pace by a good amount with about 10 miles left, and decided to go for it. Still can't believe I made it, and with 5 minutes to spare. Report to come (obviously) but right now I need beer, pizza, and a lot of ice packs.

Soak it in. You earned it.

 

[worrierking]

I am in the hotel room at 5:30 am waiting for the poop fairy to arrive. Great job Duck! Amazing. We will need a full report. Tri, we have your weather from yesterday here in Ohio today. 66 degrees right now with scattered showers. It looks like the front won't get here until after the race. I ran Dallas last fall in similar conditions and had a rough day (4:26). I am setting a goal of 4:20 for this one. Tri, congrats on the hat-trick. That's a lot of racing in a short time.

Nice work Hang and Steve.

Good luck to everyone else racing today.

 

[FUBAR]

Duck finished up at 10:55 beating his goal of 11. Had to push hard at the end to make time according to FB. Tired but happy.

Congratulations Duck!

Exhausted is the word. I've never pushed myself like that, as I was off my eleven hour pace by a good amount with about 10 miles left, and decided to go for it. Still can't believe I made it, and with 5 minutes to spare. Report to come (obviously) but right now I need beer, pizza, and a lot of ice packs.

Awesome job!

 

[Hang 10]

I am in the hotel room at 5:30 am waiting for the poop fairy to arrive. Great job Duck! Amazing. We will need a full report. Tri, we have your weather from yesterday here in Ohio today. 66 degrees right now with scattered showers. It looks like the front won't get here until after the race. I ran Dallas last fall in similar conditions and had a rough day (4:26). I am setting a goal of 4:20 for this one. Tri, congrats on the hat-trick. That's a lot of racing in a short time.

Nice work Hang and Steve.

Good luck to everyone else racing today.

Good luck! Get after it!

 

[Hang 10]

Just added a few races to the FBG calendar and was checking out the fastest times of 2013. People need to start adding in their races. There's no half marathons and I know there's been several run. I'd put on my 1:34 but I doubt that's anywhere close to the best. Jux, didn't you run like a 1:29 this year? Grue? Steve?

 

[Juxtatarot]

Congrats Duck!

 

[BassNBrew]

Duck finished up at 10:55 beating his goal of 11. Had to push hard at the end to make time according to FB. Tired but happy.

Congratulations Duck!

Exhausted is the word. I've never pushed myself like that, as I was off my eleven hour pace by a good amount with about 10 miles left, and decided to go for it. Still can't believe I made it, and with 5 minutes to spare.

Report to come (obviously) but right now I need beer, pizza, and a lot of ice packs.

Great job Duck. Looking forward to the report.

 

[The_Man]

Just added a few races to the FBG calendar and was checking out the fastest times of 2013. People need to start adding in their races. There's no half marathons and I know there's been several run. I'd put on my 1:34 but I doubt that's anywhere close to the best. Jux, didn't you run like a 1:29 this year? Grue? Steve?

Ned just checked in on Facebook with a 1:32:52 Half Marathon today. Amazing! I knew he was going to have a race where it all came together. Can't wait for him to destroy his Marathon PR record fairly soon.

 

[Hang 10]

Whoa! Go, Ned! Crushed his PR!

 

[SteveC702]

Thanks guys. And congrats to Duck and Ned!

And good luck to our racers today. Heading out for my long run now.

 

[SteveC702]

Just added a few races to the FBG calendar and was checking out the fastest times of 2013. People need to start adding in their races. There's no half marathons and I know there's been several run. I'd put on my 1:34 but I doubt that's anywhere close to the best. Jux, didn't you run like a 1:29 this year? Grue? Steve?

I just looked up my run from New Orleans, wish I was even in shape to hit my 5K split right now.

• 5 km - 16:33
• 4.4 mile - 24:07
• 10 km - 33:41
• 10 mi - 55:04

• Pace - 5:32
• Chip Time - 1:12:31
• Clock Time - 1:12:31

 

[tri-man 47]

Hang 10's impromptu run -

Steve's win -

Ned's great HM -

Duck's 50 miler -

...and a couple more races (and 2Young's report) still pending. What fun!

 

[Hang 10]

<p>

Just added a few races to the FBG calendar and was checking out the fastest times of 2013. People need to start adding in their races. There's no half marathons and I know there's been several run. I'd put on my 1:34 but I doubt that's anywhere close to the best. Jux, didn't you run like a 1:29 this year? Grue? Steve?

I just looked up my run from New Orleans, wish I was even in shape to hit my 5K split right now.

• 5 km - 16:33
• 4.4 mile - 24:07
• 10 km - 33:41
• 10 mi - 55:04

• Pace - 5:32
• Chip Time - 1:12:31
• Clock Time - 1:12:31

That's just sick.

 

[FUBAR]

dam dude

 

[worrierking]

4:16x. I am happy with the race. Details after I download the data.

 

[prosopis]

Looking forward to more reports.

Great weekend here.

 

[tri-man 47]

4:16x. I am happy with the race. Details after I download the data.

Sweet!!!

---

eta: Not good for gruecd. He tried some Ultra Fuel and it messed him up ...he was heaving before the race, leading to a DNF after 17 miles. Dammit!

 

[FUBAR]

Sucks for grue. Bad ultra fuel or first time use?

 

[FUBAR]

Not a race, but did brick this morning. Weather sucked and it didn't get light enough to ride until 15 minutes later than i needed, so had to cut the 10k down to 4 miles. Still, 32.5 mile ride @ 19mph, then 4 miles with the intent of negative splitting. 7:47, 7:39, 7:29, 6:52 felt good. Thinking i can speed the bike up a bit.

Eta: weather sucked for riding - wet, windy, cool. But good for running.

 

[2Young2BBald]

OUCH! Ignorance is not bliss at all, it hurts. I should have studied up and gone all OCD like I always do, today was the HARDEST trail 1/2 I have ever taken part in. There was really no footing for most of the race due to rocks, roots, a low sun through the trees and leaves down on the trail hiding the hazards. It was worrisome, that during the pre-race meeting, they talked about the "real technical stuff" starting after about mile 8 and I had to ask 3 people if they wanted help getting to medical in the first six miles (2 turned ankles and I'd guess a 15 to 20 stitch gash :X ). Even with the trail being a #####, I was pretty quick for me through the first 8 miles, going sub 10s through the woods. Then, the "technical" stuff happened. Holy ####, no taking advantage of the down hills as I had to almost walk all of them as it felt almost like roller skating and the leaves and rocks. FWIW, I did not walk the entire race which was a big personal victory for me. I thought I;d run by heart rate, and for the most part I did, but it was quick glimpses to check the Garmin for fear of falling. With two to go, I was still feeling strong so I picked up the pace (dumb). After a couple of near misses, I executed my worst trail grub ever with about 1.5 miles to go. Jacked my knee (which started to bleed out nicely), crunched my hip and smashed the hand that got destroyed in the bike crash a few years back. On instinct, I rolled up and just kept running and man, it hurt. Ended up finishing in 2:18 (good for AG 3rd -tiny race- ). No hard feelings for the trail and I'll be back next year if they have this again. The crunchy/earthy vibe was kind of cool (although, I have no idea what to do with my AG award, a home made granola energy bar - true story). I had a blast after BSing with other runners about other trail events. A few hours post race and I am pretty sure nothing is broken, but my knee is puffy huge, I have sweet bruising on my elbow and hip and the pad of my hand is scrapped and swollen. Most worried about my hand as I had nerve damage for the crash and am also having some numbness. Hoping its but a flesh wound and things will be better tomorrow.

 

[2Young2BBald]

Duck finished up at 10:55 beating his goal of 11. Had to push hard at the end to make time according to FB. Tired but happy.

Congratulations Duck!

Exhausted is the word. I've never pushed myself like that, as I was off my eleven hour pace by a good amount with about 10 miles left, and decided to go for it. Still can't believe I made it, and with 5 minutes to spare.

Report to come (obviously) but right now I need beer, pizza, and a lot of ice packs.

Huge congratulations. Hope you are hung over as hell today reliving every painful/awesome minute!!!

 

[tri-man 47]

Sucks for grue. Bad ultra fuel or first time use?

First time, I believe. He was deliberating whether to use it or not.

Great brick for you! Don't get too greedy on the bike ...you've got some strong run speed, so be sure to save some energy for leg #3!

2Young - wow, tough course! I'd suggest planting the award in your back yard and growing your own granola tree. BTW, I happened to look at your Athlink page recently ...it's gotta be one of the most eclectic list of races there. It speaks of your enjoyment of doing a large variety of events!

 

[Ned]

Juxt - exactly what I'd do. I bet the kids loved it.

The_Man: Wow. Congrats to you and your son! That's a killer time for someone who hasn't run that distance before. He's got a bright future ahead of him.

Tri - Bonk or not, you are a machine. I have no idea how you pulled off 3 marathons in this stretch.

Prosopis - Go get'm!

Hang10 - Dang dude. That's downright flyin' on trails.

Steve - @ winning a 5K at your HM pace. Your speed is amazing. Congrats!

Duck - Wow. I love hearing those dig deep stories. Can't wait for the detailed RR!

worrier - Congrats on another solid marathon!

2Y2BB - Holy crap... Hope you're alright. I'd love to see some pics of the trail. That technical stuff is awesome.

 

[2Young2BBald]

:( Sad to have the streak end.

Looking back at the Garmin data, I noticed that my max heart rate for that mile was 180. I've only reached 180 a couple other times so at least I got in a good workout!

awesome story. You'll get him next time.

Son ran a 1:32:26 in the HM. 10th in the 14-19 age group - first 15-year-old, though a 14-year-old beat him. That kid ran a 1:23:13. Must be an insane runner.

My boy is pretty happy (and tired). Beat a handful of the guys who are on varsity in front of him, which I thought might happen because of his endurance.

Catching up and WOW, what an incredible time.