Ran a 10k in June (8 Viewers)

[FUBAR]

Not something I have any experience with out here in Northern California, but I've also heard of people screwing sheet metal screws into the soles of their shoes for ice traction - costs a couple of bucks while extending the useful life of an otherwise retired pair of shoes. For obvious reasons, make sure the screws are short.

Yupp, I've done it. Use 1/2-inch sheet metal screws. "Screw shoes."

My concern was pushing through, as most of my shoes now have less cushioning.Read where you take cardboard, cut for the front half of your shoes, take out the insoles, put the board in. Screw the bottom. Makes for ice/trail shoes and the board helps protect. Haven't had to try it though.

Eta, guess it would work better if you just go around the edge instead of under the ball of your foot.

 

[tri-man 47]

Not something I have any experience with out here in Northern California, but I've also heard of people screwing sheet metal screws into the soles of their shoes for ice traction - costs a couple of bucks while extending the useful life of an otherwise retired pair of shoes. For obvious reasons, make sure the screws are short.

Yupp, I've done it. Use 1/2-inch sheet metal screws. "Screw shoes."

My concern was pushing through, as most of my shoes now have less cushioning.Read where you take cardboard, cut for the front half of your shoes, take out the insoles, put the board in. Screw the bottom. Makes for ice/trail shoes and the board helps protect. Haven't had to try it though.

Eta, guess it would work better if you just go around the edge instead of under the ball of your foot.

That's the recommendation I commonly see (and for 3/8" hex-head screws ...I suppose 1/2" could work if screwed into the thick padding).

13 miles this a.m. ...before more snow that's now falling. Suburban drop-off and a slow run home - 9:07/mile, 148 HR. Does the HR run higher in the cold? It was about 15 degrees today.

 

[FUBAR]

Not something I have any experience with out here in Northern California, but I've also heard of people screwing sheet metal screws into the soles of their shoes for ice traction - costs a couple of bucks while extending the useful life of an otherwise retired pair of shoes. For obvious reasons, make sure the screws are short.

Yupp, I've done it. Use 1/2-inch sheet metal screws. "Screw shoes."

My concern was pushing through, as most of my shoes now have less cushioning.Read where you take cardboard, cut for the front half of your shoes, take out the insoles, put the board in. Screw the bottom. Makes for ice/trail shoes and the board helps protect. Haven't had to try it though.

Eta, guess it would work better if you just go around the edge instead of under the ball of your foot.

That's the recommendation I commonly see (and for 3/8" hex-head screws ...I suppose 1/2" could work if screwed into the thick padding).

13 miles this a.m. ...before more snow that's now falling. Suburban drop-off and a slow run home - 9:07/mile, 148 HR. Does the HR run higher in the cold? It was about 15 degrees today.

Extreme cold, it seems to. I find there's a sweet spot for me somewhere in the 40s.

 

[sho nuff]

Not something I have any experience with out here in Northern California, but I've also heard of people screwing sheet metal screws into the soles of their shoes for ice traction - costs a couple of bucks while extending the useful life of an otherwise retired pair of shoes. For obvious reasons, make sure the screws are short.

Yupp, I've done it. Use 1/2-inch sheet metal screws. "Screw shoes."

My concern was pushing through, as most of my shoes now have less cushioning.Read where you take cardboard, cut for the front half of your shoes, take out the insoles, put the board in. Screw the bottom. Makes for ice/trail shoes and the board helps protect. Haven't had to try it though.

Eta, guess it would work better if you just go around the edge instead of under the ball of your foot.

That's the recommendation I commonly see (and for 3/8" hex-head screws ...I suppose 1/2" could work if screwed into the thick padding).

13 miles this a.m. ...before more snow that's now falling. Suburban drop-off and a slow run home - 9:07/mile, 148 HR. Does the HR run higher in the cold? It was about 15 degrees today.

Mine has consistently run higher when its probably under 30...maybe more towards 25 and under that I notice it.

If you think about it...your body at the start is likely working harder to keep your core temp up and theoretically that should raise your HR.

While you "feel" warmer once you get going, your heart is still working to keep you regulated some and you have already started it on the higher side likely.

 

[Ned]

Not something I have any experience with out here in Northern California, but I've also heard of people screwing sheet metal screws into the soles of their shoes for ice traction - costs a couple of bucks while extending the useful life of an otherwise retired pair of shoes. For obvious reasons, make sure the screws are short.

Yupp, I've done it. Use 1/2-inch sheet metal screws. "Screw shoes."

My concern was pushing through, as most of my shoes now have less cushioning.Read where you take cardboard, cut for the front half of your shoes, take out the insoles, put the board in. Screw the bottom. Makes for ice/trail shoes and the board helps protect. Haven't had to try it though.

Eta, guess it would work better if you just go around the edge instead of under the ball of your foot.

That's the recommendation I commonly see (and for 3/8" hex-head screws ...I suppose 1/2" could work if screwed into the thick padding).

13 miles this a.m. ...before more snow that's now falling. Suburban drop-off and a slow run home - 9:07/mile, 148 HR. Does the HR run higher in the cold? It was about 15 degrees today.

Extreme cold, it seems to. I find there's a sweet spot for me somewhere in the 40s.

Funny timing... This morning I ran 10 @ 9:07/149 and have realized that anything under 25 degrees seems to send my HR higher. I log the temps in my "diary" so I'll see if I can find a better trend. It was 22 degrees and I felt much worse than I did all week when it was in the mid 30s.

 

[beer 302]

Millstone Trail 50k

I've been training harder for this race than probably any other that I've run but unfortunately had very little time to do it in. Essentially a pretty hard week or so in December and all of January. Not nearly enough time to properly get prepped for this distance. I did run the same distance in early December so I had what I thought was a solid base.

The race is 3 10.5 mile loops around my home trails and I've done nothing on the weekends but run this loop over & over so I knew the course like the back of my hand (this is a plus when running on trails, trust me) at least I thought so. I tapered all week and was ready to go. Got there at 7ish for packet pickup, said to all the folks I knew (field of 72) from either local runs or other races and we toed the line. I hopped in the back just to stay out of everyone's way but still ended up passes about 15 or so folks as we all started to space out. The first couple miles are always a conga line as people speed up or drop back but it makes it difficult to get into your pace. Luckily knowing the course allowed me to detour around a mud pit that a group I was behind decided to run through which allowed me to pass another 5 or so and finally settle into a decent pace.Thanks to the recommendations from here about running by HR rather than pace, my gameplan was to run in the mid to low 140's (which I had successfully tried out last week running 2 laps out there).

Thanks to race day being race day I was in the low to mid 150's the first half of the loop but was able to dial it in by the end and finished up right at my goal mark of 2:00 hours. Spent enough time at the aid station to fuel up on PBJ & banana's, grabbed a Hammer gel at the car, refilled the bottle and off again for lap 2. I felt exceptionally good after this first lap and by now the pack had thinned so I was pretty much running solo. I also want to thank BnB for the salt tab recommendations. I took 2 at the start of every lap and then 2 on the course and was pretty solid until the last half of the third lap.

Lap 2 was good, I managed to run a lot more than I ever have on the 2nd lap out there. There is a 4 mile section that is very hilly and very technical that has always crushed me in the past. While I did do some walking here I ran more of that section than I ever have before so I was feeling pretty good. I forgot to mention the little detour on the course. I thought I had the layout nailed apparently I missed a little turnoff that went straight up and straight down. It is also a horse trail so there were sections that were pretty tore up. I coulda kicked myself for missing this and not preparing for it because it did take a significant toll on me that I wasn't expecting. The route I typically ran through this section was flat running along the river so it made a pretty big difference. Finished lap 2 right at where I wanted to be again at 2:14 so I was pretty happy.

The third lap just crushed me. About 4-5 miles in I started feeling that familiar twinge in my calf the proceeds it cramping up so I would have to walk it out. I had anticipated walking a good bit on this lap anyhow but this compounded it greatly and by the time I got to the difficult sections I was spent. I had nothing in the tank for the uphills and the downhills would turn into a cramp fest after about 1/4-1/2 mile. Needless to say it was pretty miserable but I linked up with a local group and we all agreed to finish together. The guy who ran the event had two pacers with him so we pretty much walked the last mile around the lake and ran the final uphill for the fans crossing the finish line together. That was pretty cool. Final lap came in at 2:32 for a total run time of 6:46. Clock time was actually 7:03 because of aid station time.

I run with all the folks at the local run club who put on the event and volunteered for them a couple of times so as I crossed one of the ladies was designated the official medal lady and as she placed the medal around my neck she gave me a big kiss on the cheek as one of the other guys snapped pictures. Can't wait to see that one. There should be some good shots as they had folks all over the course taking pictures. No, she was not hot, probably old enough to be my mom but I think she started the celebration a little early so it was fun. Had a beer and some food with the folks after and now I'm gong to eat anything that is stationary for more than 5 minutes.

Have to get up at 3am tomorrow to catch a flight to Disney for a tradeshow all week. This should be a hoot

 

[BassNBrew]

Millstone Trail 50k

I've been training harder for this race than probably any other that I've run but unfortunately had very little time to do it in. Essentially a pretty hard week or so in December and all of January. Not nearly enough time to properly get prepped for this distance. I did run the same distance in early December so I had what I thought was a solid base.

The race is 3 10.5 mile loops around my home trails and I've done nothing on the weekends but run this loop over & over so I knew the course like the back of my hand (this is a plus when running on trails, trust me) at least I thought so. I tapered all week and was ready to go. Got there at 7ish for packet pickup, said to all the folks I knew (field of 72) from either local runs or other races and we toed the line. I hopped in the back just to stay out of everyone's way but still ended up passes about 15 or so folks as we all started to space out. The first couple miles are always a conga line as people speed up or drop back but it makes it difficult to get into your pace. Luckily knowing the course allowed me to detour around a mud pit that a group I was behind decided to run through which allowed me to pass another 5 or so and finally settle into a decent pace.Thanks to the recommendations from here about running by HR rather than pace, my gameplan was to run in the mid to low 140's (which I had successfully tried out last week running 2 laps out there).

Thanks to race day being race day I was in the low to mid 150's the first half of the loop but was able to dial it in by the end and finished up right at my goal mark of 2:00 hours. Spent enough time at the aid station to fuel up on PBJ & banana's, grabbed a Hammer gel at the car, refilled the bottle and off again for lap 2. I felt exceptionally good after this first lap and by now the pack had thinned so I was pretty much running solo. I also want to thank BnB for the salt tab recommendations. I took 2 at the start of every lap and then 2 on the course and was pretty solid until the last half of the third lap.

Lap 2 was good, I managed to run a lot more than I ever have on the 2nd lap out there. There is a 4 mile section that is very hilly and very technical that has always crushed me in the past. While I did do some walking here I ran more of that section than I ever have before so I was feeling pretty good. I forgot to mention the little detour on the course. I thought I had the layout nailed apparently I missed a little turnoff that went straight up and straight down. It is also a horse trail so there were sections that were pretty tore up. I coulda kicked myself for missing this and not preparing for it because it did take a significant toll on me that I wasn't expecting. The route I typically ran through this section was flat running along the river so it made a pretty big difference. Finished lap 2 right at where I wanted to be again at 2:14 so I was pretty happy.

The third lap just crushed me. About 4-5 miles in I started feeling that familiar twinge in my calf the proceeds it cramping up so I would have to walk it out. I had anticipated walking a good bit on this lap anyhow but this compounded it greatly and by the time I got to the difficult sections I was spent. I had nothing in the tank for the uphills and the downhills would turn into a cramp fest after about 1/4-1/2 mile. Needless to say it was pretty miserable but I linked up with a local group and we all agreed to finish together. The guy who ran the event had two pacers with him so we pretty much walked the last mile around the lake and ran the final uphill for the fans crossing the finish line together. That was pretty cool. Final lap came in at 2:32 for a total run time of 6:46. Clock time was actually 7:03 because of aid station time.

I run with all the folks at the local run club who put on the event and volunteered for them a couple of times so as I crossed one of the ladies was designated the official medal lady and as she placed the medal around my neck she gave me a big kiss on the cheek as one of the other guys snapped pictures. Can't wait to see that one. There should be some good shots as they had folks all over the course taking pictures. No, she was not hot, probably old enough to be my mom but I think she started the celebration a little early so it was fun. Had a beer and some food with the folks after and now I'm gong to eat anything that is stationary for more than 5 minutes.

Have to get up at 3am tomorrow to catch a flight to Disney for a tradeshow all week. This should be a hoot

Congrats on the ultra finish. Sorry that the cramps hit you late. I'd keep bumping the salt tabs another notch and see if that helps. There's a pro over at slowtwitch that just slams these things and got past his cramping issues. What's next on the horizon???

 

[FUBAR]

Beer- congrats! Finishing those is a feat.

How much attention have you put on nutrition pre and during the race?

 

[Prince Myshkin]

Great job Beer!

 

[tri-man 47]

Millstone Trail 50k

No, she was not hot, probably old enough to be my mom

Why do you hate old people?? Serious: Fantastic job! A trail 50K is a major accomplishment, so congrats!!! Way to gut out that last lap, ultra-man!

 

[Sand]

Millstone Trail 50k

Have to get up at 3am tomorrow to catch a flight to Disney for a tradeshow all week. This should be a hoot

Awesome!

And sucks!

 

[SFBayDuck]

Beer- congrats! Finishing those is a feat.

How much attention have you put on nutrition pre and during the race?

Great job Beer! Every ultra finish is a hell of an accomplishment!Like Fubar, curious about your nutrition plan throughout.

And I can't imagine traveling the day after and then being on your feet all day for a trade show. Brutal

 

[beer 302]

Thanks guys, appreciate the support. What's next? Couple of 1/2's, street race March 8th, trail race on April 5th on pretty much this same course. After that a break and then some solid training, not this piece meal #### I've been trying to get away with. Focusing on the ultimate goal of 50 at 50 for later this year.

I packed what I thought was an adequate supply for the run but in hindsight should have probably been taking 2-4 during the lap rather than 1-2. It's a work in process, odd feeling when it comes on. There is a twinge, vibration, whatever you want to call it that becomes the precursor to the actual cramp so I know exactly when it's going to happen and can just start walking to help alleviate it. Something the summer focus will be on to help get rid of. I'll check slow twitch to see if I can up some pointers.

I've been focused on nutrition as well with these longer distances but again it's a work in progress as well. Did the usual carb load thing about 2-3 days out, got up early to get a good protein & carb shake down before the race and grubbed on bananas & PBJ throughout the race along with a few Hammer gels. Had Gatorade in the bottle for the first lap, then straight water for the rest of the rest. With all the sugar going in I've found anymore than 1 Gatorade makes me feel like #### during a race. I could alternate I guess but I didn't want to risk it. Eating during a race is a science unto itself, not too much, not too little. I try to take in about 200-300 calories at the aid stations. The one thing they didn't have that I expected them too was potatoes. Potatoes & salt were a mainstay for me in the last one of these and I even thought to make some & bring them but just didn't get around to it. Won't happen again.

 

[sho nuff]

Great job beer

 

[FUBAR]

2:45/149bpm/30k this morning
Out in time (and ran East) to watch the sun rise on a beautiful morning. Kept 148bpm, then ramped up to the 160s from 2:10 to 2:30. Cool down the last 15 minutes.

wow, I really was loopy writing this even hours later. Editted a few times and it still came out as gibberish.

 

[IvanKaramazov]

Congratulations, beer!

_________________________

I bundled up for 13 miles this morning. It was -8 when I started and +7 when I finished. Just a light breeze, but I really felt it when I had to run into it. I saw another guy out there that pulled away from me in the last 5K of last year's half, a combination of him legitimately turning it on and me fading. Kind of silly, but I'd really like to beat that guy this time. I'm not particularly competitive when it comes to running (slow people like me can't get all competitive about this stuff), but it's funny how bumping into another runner who you know from local races -- especially one in your AG and in the same basic ballpark in terms of pace -- focuses your mind on the task at hand and reminds you that you're training for a reason.

One thing I've discovered about cold weather running is that if you look ahead and see that it's going to be especially cold on a day that you want to run long outdoors, it's a good idea to skip shaving for a couple of days. Even just two days of beard growth makes a noticeable difference for me.

 

[BassNBrew]

Congratulations, beer!

_________________________

I bundled up for 13 miles this morning. It was -8 when I started and +7 when I finished. Just a light breeze, but I really felt it when I had to run into it. I saw another guy out there that pulled away from me in the last 5K of last year's half, a combination of him legitimately turning it on and me fading. Kind of silly, but I'd really like to beat that guy this time. I'm not particularly competitive when it comes to running (slow people like me can't get all competitive about this stuff), but it's funny how bumping into another runner who you know from local races -- especially one in your AG and in the same basic ballpark in terms of pace -- focuses your mind on the task at hand and reminds you that you're training for a reason.

One thing I've discovered about cold weather running is that if you look ahead and see that it's going to be especially cold on a day that you want to run long outdoors, it's a good idea to skip shaving for a couple of days. Even just two days of beard growth makes a noticeable difference for me.

You're either a beast or freaking crazy. I passed on a morning run here because it was 32 degrees. -8 can't be fun. Impressive to say the least.

 

[FUBAR]

Congratulations, beer!

_________________________

I bundled up for 13 miles this morning. It was -8 when I started and +7 when I finished. Just a light breeze, but I really felt it when I had to run into it. I saw another guy out there that pulled away from me in the last 5K of last year's half, a combination of him legitimately turning it on and me fading. Kind of silly, but I'd really like to beat that guy this time. I'm not particularly competitive when it comes to running (slow people like me can't get all competitive about this stuff), but it's funny how bumping into another runner who you know from local races -- especially one in your AG and in the same basic ballpark in terms of pace -- focuses your mind on the task at hand and reminds you that you're training for a reason.

One thing I've discovered about cold weather running is that if you look ahead and see that it's going to be especially cold on a day that you want to run long outdoors, it's a good idea to skip shaving for a couple of days. Even just two days of beard growth makes a noticeable difference for me.

You're either a beast or freaking crazy. I passed on a morning run here because it was 32 degrees. -8 can't be fun. Impressive to say the least.

32? I love running in the 30s-40s. agreed completely that negative temps aren't fun, it's been a few years since I've done that.

Ivan - you really are Russian, arentcha? just hope you're not trying to beat him in training. Stick to the plan or adjust for yourself, not other dude.

 

[SFBayDuck]

Thanks guys, appreciate the support. What's next? Couple of 1/2's, street race March 8th, trail race on April 5th on pretty much this same course. After that a break and then some solid training, not this piece meal #### I've been trying to get away with. Focusing on the ultimate goal of 50 at 50 for later this year.

I packed what I thought was an adequate supply for the run but in hindsight should have probably been taking 2-4 during the lap rather than 1-2. It's a work in process, odd feeling when it comes on. There is a twinge, vibration, whatever you want to call it that becomes the precursor to the actual cramp so I know exactly when it's going to happen and can just start walking to help alleviate it. Something the summer focus will be on to help get rid of. I'll check slow twitch to see if I can up some pointers.

I've been focused on nutrition as well with these longer distances but again it's a work in progress as well. Did the usual carb load thing about 2-3 days out, got up early to get a good protein & carb shake down before the race and grubbed on bananas & PBJ throughout the race along with a few Hammer gels. Had Gatorade in the bottle for the first lap, then straight water for the rest of the rest. With all the sugar going in I've found anymore than 1 Gatorade makes me feel like #### during a race. I could alternate I guess but I didn't want to risk it. Eating during a race is a science unto itself, not too much, not too little. I try to take in about 200-300 calories at the aid stations. The one thing they didn't have that I expected them too was potatoes. Potatoes & salt were a mainstay for me in the last one of these and I even thought to make some & bring them but just didn't get around to it. Won't happen again.

I'm not convinced (nor is most recent research) that electrolyte imbalances or deficiencies are responsible for cramping. I think it ties back again to the Central Governor theory - when you push a muscle faster and/or farther than it is used to going, eventually the brain says "Hold on, we're not used to this, and if we keep this up we're going to suffer muscle damage. Let's fire up some cramping so that this guy will slow down and limit that". There seems to be some mystery still on the exact mechanism of how the brain and nervous system do that, but it's there. That's not to say that it's all in your head, it's a real (literal) pain.

Of course then there is the pickle juice effect - just the taste of salt can alleviate cramps, well before any electrolytes can be absorbed. So I know some elite guys that do take S-caps or other salt tablets, but they chew them up.

This article has a better explanation than I can articulate along with a couple of other good suggestions, which include resting and stretching along with the pickle juice. You already are recognizing it coming on and slowing down to walk, maybe adding in some of this other stuff (along with increased specific training) will help as well.

 

[IvanKaramazov]

Congratulations, beer!

_________________________

I bundled up for 13 miles this morning. It was -8 when I started and +7 when I finished. Just a light breeze, but I really felt it when I had to run into it. I saw another guy out there that pulled away from me in the last 5K of last year's half, a combination of him legitimately turning it on and me fading. Kind of silly, but I'd really like to beat that guy this time. I'm not particularly competitive when it comes to running (slow people like me can't get all competitive about this stuff), but it's funny how bumping into another runner who you know from local races -- especially one in your AG and in the same basic ballpark in terms of pace -- focuses your mind on the task at hand and reminds you that you're training for a reason.

One thing I've discovered about cold weather running is that if you look ahead and see that it's going to be especially cold on a day that you want to run long outdoors, it's a good idea to skip shaving for a couple of days. Even just two days of beard growth makes a noticeable difference for me.

You're either a beast or freaking crazy. I passed on a morning run here because it was 32 degrees. -8 can't be fun. Impressive to say the least.

32 is awesome and great running weather. -8 is not fun, but I'd rather put on a bunch of layers and deal with the cold than run that far on a treadmill. I have a high tolerance for TM running, but anything that requires two resets (a 13 mile easy run takes me a little over two hours) is too far for a 'mill.

Edit: I don't have a drop of Russian blood in me. My grandparents all considered themselves German.

 

[FUBAR]

Listened to Endurance Planet this morning, Ben's interview with Dr. Jack Kruse: http://www.enduranceplanet.com/sports-nutrition-special-ben-greenfield-interviews-health-expert-dr-jack-kruse/

Does anyone understand what he's talking about?

More here: http://www.jackkruse.com/

Basically it has to do with low-carb and a different energy system. Something along the lines of having to eat perfect for 24 months to become an elite athlete, but "nobody else understands" what he's pushing. It's interesting, but above my head.

 

[BassNBrew]

http://www.youtube.com/watch?v=YXOm3ZemGKQ&feature=youtu.be

Less than two weeks until Mt. Mitchell Challange

 

[beer 302]

Thanks guys, appreciate the support. What's next? Couple of 1/2's, street race March 8th, trail race on April 5th on pretty much this same course. After that a break and then some solid training, not this piece meal #### I've been trying to get away with. Focusing on the ultimate goal of 50 at 50 for later this year.

I packed what I thought was an adequate supply for the run but in hindsight should have probably been taking 2-4 during the lap rather than 1-2. It's a work in process, odd feeling when it comes on. There is a twinge, vibration, whatever you want to call it that becomes the precursor to the actual cramp so I know exactly when it's going to happen and can just start walking to help alleviate it. Something the summer focus will be on to help get rid of. I'll check slow twitch to see if I can up some pointers.

I've been focused on nutrition as well with these longer distances but again it's a work in progress as well. Did the usual carb load thing about 2-3 days out, got up early to get a good protein & carb shake down before the race and grubbed on bananas & PBJ throughout the race along with a few Hammer gels. Had Gatorade in the bottle for the first lap, then straight water for the rest of the rest. With all the sugar going in I've found anymore than 1 Gatorade makes me feel like #### during a race. I could alternate I guess but I didn't want to risk it. Eating during a race is a science unto itself, not too much, not too little. I try to take in about 200-300 calories at the aid stations. The one thing they didn't have that I expected them too was potatoes. Potatoes & salt were a mainstay for me in the last one of these and I even thought to make some & bring them but just didn't get around to it. Won't happen again.

I'm not convinced (nor is most recent research) that electrolyte imbalances or deficiencies are responsible for cramping. I think it ties back again to the Central Governor theory - when you push a muscle faster and/or farther than it is used to going, eventually the brain says "Hold on, we're not used to this, and if we keep this up we're going to suffer muscle damage. Let's fire up some cramping so that this guy will slow down and limit that". There seems to be some mystery still on the exact mechanism of how the brain and nervous system do that, but it's there. That's not to say that it's all in your head, it's a real (literal) pain.

Of course then there is the pickle juice effect - just the taste of salt can alleviate cramps, well before any electrolytes can be absorbed. So I know some elite guys that do take S-caps or other salt tablets, but they chew them up.

This article has a better explanation than I can articulate along with a couple of other good suggestions, which include resting and stretching along with the pickle juice. You already are recognizing it coming on and slowing down to walk, maybe adding in some of this other stuff (along with increased specific training) will help as well.

Funny you bring that up, based on something you said in this thread I carried a small vial of pickle juice because, well, at some point we try everything until we settle on what works and I trust your opinion. I slammed and perceptively , it seemed to rid me of the problem for a bit but it came back. I'll check the article, thanks Duck!

Side note, flew to Disney yesterday on the 6 am flight, walked about 5 miles during set up and felt pretty good. Lots & lots of water, legs are tired but not feeling too bad.

 

[Ned]

Beer - congrats! You've come a loooooong way, my friend.

Ivan - I grew a beard last winter just for running and it's stuck ever since. It sure makes a huge difference... plus the kids love seeing ice chunks on my beard when I come back inside.

 

[worrierking]

Yay Beer!! (This is not the first time I have said that). Congratulations on the 50k. Very impressive.

 

[Sand]

http://www.youtube.com/watch?v=YXOm3ZemGKQ&feature=youtu.be

Less than two weeks until Mt. Mitchell Challange

It took him almost no time to get to the top. Looks like cake.

 

[BassNBrew]

http://www.youtube.com/watch?v=YXOm3ZemGKQ&feature=youtu.be

Less than two weeks until Mt. Mitchell Challange

It took him almost no time to get to the top. Looks like cake.

 

[CGRdrJoe]

Any bay area runners going to run the Oakland marathon? I'm thinking of running the half marathon as it seems like a different atmosphere with bands playing every 4 miles or so.

 

[Juxtatarot]

So I've been on the shelf since Wednesday. Self diagnosed calf strain. I'm trying to be smart with it so I don't reaggravate it. Sucks though. I had been running really well for the last month or so.

 

[Annyong]

So I've been on the shelf since Wednesday. Self diagnosed calf strain. I'm trying to be smart with it so I don't reaggravate it. Sucks though. I had been running really well for the last month or so.

I gave myself a week off with a sefl-diagnosed "wonky knee". No reason to push it in Feb I guess. First scheduled race is in May.

 

[Juxtatarot]

So I've been on the shelf since Wednesday. Self diagnosed calf strain. I'm trying to be smart with it so I don't reaggravate it. Sucks though. I had been running really well for the last month or so.

I gave myself a week off with a sefl-diagnosed "wonky knee". No reason to push it in Feb I guess. First scheduled race is in May.

What about the green beer?

 

[Annyong]

So I've been on the shelf since Wednesday. Self diagnosed calf strain. I'm trying to be smart with it so I don't reaggravate it. Sucks though. I had been running really well for the last month or so.

I gave myself a week off with a sefl-diagnosed "wonky knee". No reason to push it in Feb I guess. First scheduled race is in May.

What about the green beer?

Which race was that again? The Chicago lakefront Half?

 

[Juxtatarot]

So I've been on the shelf since Wednesday. Self diagnosed calf strain. I'm trying to be smart with it so I don't reaggravate it. Sucks though. I had been running really well for the last month or so.

I gave myself a week off with a sefl-diagnosed "wonky knee". No reason to push it in Feb I guess. First scheduled race is in May.

What about the green beer?

Which race was that again? The Chicago lakefront Half?

St. Paddy's Day 5K in Naperville.

 

[Annyong]

St. Paddy's Day 5K in Naperville.

I'll have to talk to the lady and see what our plans our since that's near her birthday. I'm assuming she would like to bring my boys to Naperville or something while I drink green beer with guys from the internet.

 

[sho nuff]

Not much to update on the running.

Ankle injury and bronchitis really kicked my ### there for a few weeks.

Still coughing a lot...but getting in 3 miles at a time to get back into running more again. Will hopefully crank it up again by this weekend.

Just hitting the gym and strengthening the rest of my body.

But the big news of today...Dad had his scan to see how the chemo and radiation did....Great news...tumor still there, but has greatly reduced in size and its doing nothing. Doctors are very pleased...not sure what that means as far as more chemo or radiation or whatever for him...but its what they were hoping to hear. And he is happy because he finally has the go ahead to be able to drive again.

Huge relief today. Will head up there for a short visit in a few weeks as my half sister is getting married.

 

[BassNBrew]

happy for you and your family sho.

 

[Annyong]

happy for you and your family sho.

 

[Annyong]

St. Paddy's Day 5K in Naperville.

I'll have to talk to the lady and see what our plans our since that's near her birthday. I'm assuming she would like to bring my boys to Naperville or something while I drink green beer with guys from the internet.

Signed up, I'm in. Better start training I guess. Who is in for this now? Should I bring a cooler of beer and we can sit in the tailgate of my truck and watch all the fat people finish? You guys can get started w/o me until i cross the line 5 minutes later.

 

[Brony]

St. Paddy's Day 5K in Naperville.

I'll have to talk to the lady and see what our plans our since that's near her birthday. I'm assuming she would like to bring my boys to Naperville or something while I drink green beer with guys from the internet.

Signed up, I'm in. Better start training I guess. Who is in for this now? Should I bring a cooler of beer and we can sit in the tailgate of my truck and watch all the fat people finish? You guys can get started w/o me until i cross the line 5 minutes later.

I should be in. Our pinewood derby starts at 10AM in Arlington Heights (seriously?), but the race starts at 8AM so should be OK for race plus some rehydration. I noticed they took off the green beer off the website. I'll only have time for 1 or 2 now anyway.

Jux - I'm nursing my calf strain still too. If I do one day on and 2 days rest, I'm generally OK, but I'm nervous to push beyond that.

 

[Juxtatarot]

St. Paddy's Day 5K in Naperville.

I'll have to talk to the lady and see what our plans our since that's near her birthday. I'm assuming she would like to bring my boys to Naperville or something while I drink green beer with guys from the internet.

Signed up, I'm in. Better start training I guess. Who is in for this now? Should I bring a cooler of beer and we can sit in the tailgate of my truck and watch all the fat people finish? You guys can get started w/o me until i cross the line 5 minutes later.

I should be in. Our pinewood derby starts at 10AM in Arlington Heights (seriously?), but the race starts at 8AM so should be OK for race plus some rehydration. I noticed they took off the green beer off the website. I'll only have time for 1 or 2 now anyway.

Jux - I'm nursing my calf strain still too. If I do one day on and 2 days rest, I'm generally OK, but I'm nervous to push beyond that.

I had a strain in 2012 that I kept reaggravating for over 2 months. This time I'm hoping to give it extra rest from the start and hope it goes away completely. We'll see...

 

[MAC_32]

Race Report – Dirty Love 10K

So, of the 300 registered only 220 showed up for the actual race. It was 17 at the start of the race, we had an additional 3-5” over night on top of an already icy and snowy (about 6” when I tested a portion of the track earlier in the week) track. Here is a video of the start of the race - http://www.youtube.com/watch?v=xOtpKgBv_Co&feature=youtu.be. I’m at the front on the far left – grey top w/orange stripes, white hat w/orange and brown stripes, orange and brown gloves, black tights/shorts. Tough to make out anyone and given what I’m wearing I’m easy to miss. I must emphasize this was hands down the easiest part of the race. A quarter mile sprint in an open field to the bottleneck as we enter the single track trail. The field was primarily fresh, light snow that wasn’t filled with tracks – not too challenging to run through. Can’t say the same about the rest of the course! Until the final 50 meters the entire race is on this trail and it was fugly. Contrary to what I thought entering the race (I misread the map) there wasn’t a single flat stretch for more than about 50-100 meters except for the opening sprint. Just to give you perspective, the winner of last year’s race finished in just under 40 minutes, about 4 minutes in front of second place. The same guy won this year. In a time north of 51 minutes. The next four were spread out between 53:10 and 57:39, including one state cross country runner, before the steady stream started coming in at 59:06. Yes, you are reading those 10K times accurately.

I didn’t really know what to expect over the first mile as it was a foreign trail to me, but it was more challenging than I thought it could be. By my count, there four downed trees we had to jump, two creek beds to navigate, and the snow was packed in so tight in one spot that the only way to continue on was to jump over a picnic bench. Craziness. I’m just happy I took the initial sprint so aggressively because I can’t imagine the bottleneck that was going on behind me. I was in a pack of a half dozen ranging from 4th-10th throughout this first mile. The 1 mile mark is just before the one real nasty hill on the course when things start to spread out. This hill is a 20% grade and more than a ¼ mile long. Many chose to walk it while I chose a very slow trot just so I could keep the legs churning, but conserving energy as the packed snow was like quicksand – no way to maintain any level of speed here.

At this point was when I thought things would calm down on the course and time could be made up. Wrong. We veered off of the main trail I expected and took a subsidiary into a river valley. Several up’s and down’s and side hill runs on ice and snow as well as 3 or 4 bridge crossings with stairs on either side. By the time we were back to the main trail I was already getting a little sluggish. Cardio was fine, but my legs were not as I had difficulty maintaining footing despite this part of the trail being (somewhat) flatter. This is when I began to get passed by people. Going into the river valley I was 4th, and I was only passed by one person in there, but once getting out and others started picking up the pace I began to get picked off groups of two at a time. The first got me just before the first aid station at 2.5. I tailed them briefly, but then again instead of staying on the main trail I expected we veered into a subsidiary I was unfamiliar with. When we reached a steep sideways hill into a gorge I finally entered F this S mode. This was the first time I walked as there were steep, slippery stairs coming up out of the gorge so I took it as an opportunity to get my bearings back. I lost that pack of 2 then another pack of 2 caught me as I got to the top of the stairs. I ran with them for about a half mile, but it became evident their pace was just too vigorous for me as I slowly lost touch. We reached another gorge right before the mile 4 aid station and this was when the next pack of 2 got me. I again walked up the stairs to get composed again then tried running with them.

At this point we finally reached a part of the course I was familiar with. It was a challenging section, but mentally I knew it was coming so I handled it better than the previous challenging sections. As we ducked and dived through another river valley I conserved energy on the uphill portions better and exploded on the downhills to catch back up to them. Once done with this section there is about a ½-3/4 mile stretch that is generally a little more uphill than down and this is when I slowly lost touch with them. As we reached the end of it before diving back down the big hill (similar to the one we went up at mile 1) into the final mile another pack of two caught me. I was able to hang with these guys though. One passed me about ¼ mile before the hill but I was able to hold the other off. Once getting to the bottom and getting to the final tight mile I decided to just go stride for stride behind this guy as it was VERY tight here. During the two down hills I paced him I tended to catch back up to him after he gained separation and I knew the dive into the finish was downhill so I planned to pace off him then blow by him at the end. The plan worked well, this was probably my best mile of the race, but I didn’t realize just how little room there was at the end. As we came out of the woods it was two tight turns and then a 30-50 meter sprint. I picked up momentum coming out of the woods and was about to pass him until I realized the tight turns, I had to lay off the gas and kinda hurdle a snow mound to prevent losing too much speed but by this time I needed to really dig deep to get past this long legged beast in the final sprint as I had lost all momentum. Another 10 meters and I probably had him, but he got me by 0.10 seconds. We separated from the other guy in the pack who finished 5 seconds behind.

Official time – one hour two minutes eleven seconds, 13th overall and 2nd in my age group. I never thought I’d be happy with a 10K time this high, but…given the conditions (and after talking with the others afterwards), I couldn’t be happier. It was excruciating. As those that regularly do half marathon’s told me, this was indescribably harder than any of those they’ve ever done. But it was a freaking blast. And I can’t wait to do it again.

 

[SFBayDuck]

Any bay area runners going to run the Oakland marathon? I'm thinking of running the half marathon as it seems like a different atmosphere with bands playing every 4 miles or so.

I'll be tied up with my daughter's Lacrosse games that weekend. I'm sure that some of the local Bay Area elite MUT guys will be there to get in some speed work, looks like a cool event.

But the big news of today...Dad had his scan to see how the chemo and radiation did....Great news...tumor still there, but has greatly reduced in size and its doing nothing. Doctors are very pleased...not sure what that means as far as more chemo or radiation or whatever for him...but its what they were hoping to hear. And he is happy because he finally has the go ahead to be able to drive again.

Huge relief today. Will head up there for a short visit in a few weeks as my half sister is getting married.

That's great. F cancer!

 

[IvanKaramazov]

Race Report – Dirty Love 10K

So, of the 300 registered only 220 showed up for the actual race. It was 17 at the start of the race, we had an additional 3-5” over night on top of an already icy and snowy (about 6” when I tested a portion of the track earlier in the week) track. Here is a video of the start of the race - http://www.youtube.com/watch?v=xOtpKgBv_Co&feature=youtu.be.

That looks nuts. Congrats on a good race and the AG place!

 

[CGRdrJoe]

Any bay area runners going to run the Oakland marathon? I'm thinking of running the half marathon as it seems like a different atmosphere with bands playing every 4 miles or so.

I'll be tied up with my daughter's Lacrosse games that weekend. I'm sure that some of the local Bay Area elite MUT guys will be there to get in some speed work, looks like a cool event.

But the big news of today...Dad had his scan to see how the chemo and radiation did....Great news...tumor still there, but has greatly reduced in size and its doing nothing. Doctors are very pleased...not sure what that means as far as more chemo or radiation or whatever for him...but its what they were hoping to hear. And he is happy because he finally has the go ahead to be able to drive again.

Huge relief today. Will head up there for a short visit in a few weeks as my half sister is getting married.

That's great. F cancer!

#### I hadn't thought about lacrosse starting

 

[beer 302]

But the big news of today...Dad had his scan to see how the chemo and radiation did....Great news...tumor still there, but has greatly reduced in size and its doing nothing. Doctors are very pleased...not sure what that means as far as more chemo or radiation or whatever for him...but its what they were hoping to hear. And he is happy because he finally has the go ahead to be able to drive again.

Huge relief today. Will head up there for a short visit in a few weeks as my half sister is getting married.

AWESOME news man!!!! I'll 2nd, F cancer!

Race Report Dirty Love 10K

Official time one hour two minutes eleven seconds, 13th overall and 2nd in my age group. I never thought Id be happy with a 10K time this high, butgiven the conditions (and after talking with the others afterwards), I couldnt be happier. It was excruciating. As those that regularly do half marathons told me, this was indescribably harder than any of those theyve ever done. But it was a freaking blast. And I cant wait to do it again.

Dude you're ####### nuts! Great job running in that stuff, I can't get my head around running that fast in snow up to almost your knees.

 

[SFBayDuck]

Race Report – Dirty Love 10K

Official time – one hour two minutes eleven seconds, 13th overall and 2nd in my age group. I never thought I’d be happy with a 10K time this high, but…given the conditions (and after talking with the others afterwards), I couldn’t be happier. It was excruciating. As those that regularly do half marathon’s told me, this was indescribably harder than any of those they’ve ever done. But it was a freaking blast. And I can’t wait to do it again.

That sounds awesome! Except for the snow and cold part, of course. Glad you embraced the conditions out there and gave it a great race. Congrats!

 

[SFBayDuck]

Any bay area runners going to run the Oakland marathon? I'm thinking of running the half marathon as it seems like a different atmosphere with bands playing every 4 miles or so.

I'll be tied up with my daughter's Lacrosse games that weekend. I'm sure that some of the local Bay Area elite MUT guys will be there to get in some speed work, looks like a cool event.

#### I hadn't thought about lacrosse starting

Yup, as you know it's 2-4 games every weekend from the beginning of March through the beginning of May. Between coaching basketball (1 game and 1 practice each weekend) and now lacrosse starting up, I'm really struggling trying to find time to get in long runs. I do just have my daughter 1/2 the time, which will give me a bit more time once basketball ends in a month. That doesn't help with this 50K looming, though.

On that note, I only got in a very wet 6-miler this weekend. I know I've shared that where I (and CGRdrJoe) live it's been the worst drought in recorded history. Well while we're still in a drought we got a major storm over the weekend, with Mt. Tam receiving 24" of rain over a 72 hour period. Yes, that is two feet of rain! As runoff from Tam into a series of reservoirs is the primary water source here, it was a big help. Of course not all of it drains into those lakes - as this video from 3/4 of a mile into my run yesterday shows. This is a nearby road that ends at a horse stable, with one the many nearby trail heads behind it. Nothing like wading through a foot of water before I even make it to the trail.

The rain stopped last night, and I got in one of my favorite workouts this morning - a 6 miler that starts off with a slow ascent, and then climbs 1000' over 2 miles. I power hike up to the top, and then run comfortably hard back down - a very specific workout for the types of races I tend to do. As I ramp up for the 100 this fall I can see myself doing 2-3-4 repeats of the middle 4 miles of this as what should be a brutal workout.

 

[FUBAR]

Race Report – Dirty Love 10K

Official time – one hour two minutes eleven seconds, 13th overall and 2nd in my age group. I never thought I’d be happy with a 10K time this high, but…given the conditions (and after talking with the others afterwards), I couldn’t be happier. It was excruciating. As those that regularly do half marathon’s told me, this was indescribably harder than any of those they’ve ever done. But it was a freaking blast. And I can’t wait to do it again.

That sounds awesome! Except for the snow and cold part, of course. Glad you embraced the conditions out there and gave it a great race. Congrats!

Even that sounds awesome. In the way most of our harder events or training are awesome. Mac, you should be proud.

 

[FUBAR]

Duck - you make your runs sound fun. Almost makes me want to give up tri and just do trail runs.

 

[tri-man 47]

sho nuff - great news!

Juxt ...hope you heal up quickly.

MAC - tough effort in those conditions - wow.

BnB - off ..you pick tough events!