Ran a 10k - Official Thread (10 Viewers)

[Brony]

I am sad to report that he passed away. Prayers to him and his family. No details available at this point. :(

Dang.  I realize that you didn't know him, but that's awful to hear. 

 

[Nigel]

Wow, that's horrible.  :(

 

[Juxtatarot]

64.88 miles for me this week.  I suddenly feel like I'm in dog days of training.  It could be because of the 10K last week.  Also, with 4 weeks to go, it's at that weird part in training that I know there's not time to add much more fitness before the taper but I'm still putting in a lot of miles.  Only notable run was an attempt at marathon pace run yesterday.  I ran 16.5 with 12 at MP.  Stupidly I ran too fast (a little under 6:40 for the MP miles) and felt too tired at the end to add a few more miles.  But it was still a good workout, all things considered.

On today's run I was kind of surprised to come across a runner with a running bib on when I started out.  Then, as I got back, I saw racers and a police barricade in my neighborhood!  I briefly thought about being a race bandit but I'm still tired from yesterday.  I just looked on-line and it's a 5K.  The website says it's the 5th annual but with a new course.  I assume it's the first time in the neighborhood or I would have seen it before.  It's kind of fun to look at the course map mainly on streets I've run 100s of times.  Interesting course, too.  Mostly uphill (well, more like a slight steady incline) the first half and then back down the second half.  I might have to run it next year.  

 

[-OZ-]

Volunteered with my 8yo for today's bridgestreet half marathon.  Our aid station was atbthe 2.75 and 10 mile markers. Was wishing I was running it while watching the runners but it was a good time with Team RWB.  Fun to see all sorts of runners out there, from the dude who was a few minutes ahead at 2.75 miles and has possibly the smoothest form I've seen (he crushed the field) to the woman who had 6 gels on get belt at the 2.75 and must have been using her 5th at the 10 mile mark (she had one left), to the angels pushing disabled kids, to the elderly couple jogging together (seriously, how awesome is that?) Just a great time people watching.  

We'll volunteer again for sure.  One dude was there with his 4 kids, they volunteer 2-4 times each year at the local races.  Dude became my hero as his kids were totally into cheering the runners on, he guided them but they knew what to do.  

If you haven't done it yet, go volunteer for a local race.

 

[SFBayDuck]

Volunteered with my 8yo for today's bridgestreet half marathon.  Our aid station was atbthe 2.75 and 10 mile markers. Was wishing I was running it while watching the runners but it was a good time with Team RWB.  Fun to see all sorts of runners out there, from the dude who was a few minutes ahead at 2.75 miles and has possibly the smoothest form I've seen (he crushed the field) to the woman who had 6 gels on get belt at the 2.75 and must have been using her 5th at the 10 mile mark (she had one left), to the angels pushing disabled kids, to the elderly couple jogging together (seriously, how awesome is that?) Just a great time people watching.  

We'll volunteer again for sure.  One dude was there with his 4 kids, they volunteer 2-4 times each year at the local races.  Dude became my hero as his kids were totally into cheering the runners on, he guided them but they knew what to do.  

If you haven't done it yet, go volunteer for a local race.

That's awesome.  No way I'd get my daughter to go volunteer (short of forcing her), but I look forward to doing so in the next couple months.  I've done trail work but never worked a race, so meeting the WS volunteer requirement will finally get me out doing something I've been meaning to do for some time now in terms of giving back to a community that has given so much to me.

 

[SFBayDuck]

Capped off a good week with a solid 20+ mile, 4+ hr effort with over 3K' of vert.  It's the best I've felt on a long run with that much climbing in quite a while, so very encouraging.  I even ran hard toward the end when I realized I might be able to get 20 in under 4 hours (missed by :19), and my final full mile split was 8:37 - pretty damned good for me at the end of that kind of effort. For the week that brought me to almost 10 1/2 hrs, 6,300', and 54.4 miles.

 

[ChiefD]

Capped off a good week with a solid 20+ mile, 4+ hr effort with over 3K' of vert.  It's the best I've felt on a long run with that much climbing in quite a while, so very encouraging.  I even ran hard toward the end when I realized I might be able to get 20 in under 4 hours (missed by :19), and my final full mile split was 8:37 - pretty damned good for me at the end of that kind of effort. For the week that brought me to almost 10 1/2 hrs, 6,300', and 54.4 miles.

So what is the longest run you will do building up for WS?

Just totally amazed by your training.

 

[SFBayDuck]

So what is the longest run you will do building up for WS?

Just totally amazed by your training.

Thanks dude, I sometimes feel like a slacker seeing what Juxt, Oz, and others around these parts are putting up weekly.

I've got one 50K under my belt this year, and have a 100K coming up in 3 weeks - so that would be the longest effort, of course.  I also have planned the Memorial Day training runs on the WS course, which are 32, 16, and 20 miles over the long weekend.  I may skip Sunday's 16 as I've done that section a few times previously, and 52 miles over two runs in three days should be plenty.  For the most part I think after 4 hours there isn't a lot of physiological benefit for a mid-back of the pack guy like me, with probably more risk than reward, so I rarely go much longer than that on my own other than a few build up races.  But the mental side and the ability to practice fueling, gear, etc is important on those really long efforts.  I do also hope to get at least one longer back-to-back weekend in where I do something like 15/18 on Saturday/Sunday, depending on how I recover from Canyons 100K.

 

[MAC_32]

I think it was @Hang 10 who said it a few weeks ago, but yesterday's run was inspired by whoever said it - segment hunting.

There's a metro park a few miles from my house. It's basically a creek valley 2.5 miles long, steadily uphill - about 200' incline. I decided to do an hour thirty/forty five minute long run, but attack two separate half mile segments. One would be about mile 4, the steepest part of the climb through the park near the top. The other is steeper and longer, but I wouldn't do it until mile 12.

Goals were to set the first segment record and see what I could do with the second one. I expected to have some spring in my step climbing up segment one and I did. I had it in the bag when I reached the final couple hundred meters, which are flat, but I wanted to see exactly how fast I could do it so I pushed to the finish. 2:45, got it by 20 seconds, 6:06 pace, 135' incline over 0.4 miles. Not surprisingly I was fatigued as I got two the second trial, but that was the idea. I had nowhere near the spring as I did in segment one, but my cadence was surprisingly rolling at a similar rate. It was going to be close, but I didn't realize I was going to be short until the final 100 meters. Probably a good thing because had I realized it earlier I may not have pushed as hard. A nice goal for next time though. 3:53 on a 180' incline over 0.5 miles, 6:53 pace. I can definitely shave 14 seconds from that, maybe do it before mile 12 though!

Whoever it was that threw that out there, thank you - fun workout.

Nothing new to report otherwise. I've hit my 35-40 mpw goal three weeks running and have already churned out 4 strength training sessions this month. 

 

[ChiefD]

Thanks dude, I sometimes feel like a slacker seeing what Juxt, Oz, and others around these parts are putting up weekly.

I've got one 50K under my belt this year, and have a 100K coming up in 3 weeks - so that would be the longest effort, of course.  I also have planned the Memorial Day training runs on the WS course, which are 32, 16, and 20 miles over the long weekend.  I may skip Sunday's 16 as I've done that section a few times previously, and 52 miles over two runs in three days should be plenty.  For the most part I think after 4 hours there isn't a lot of physiological benefit for a mid-back of the pack guy like me, with probably more risk than reward, so I rarely go much longer than that on my own other than a few build up races.  But the mental side and the ability to practice fueling, gear, etc is important on those really long efforts.  I do also hope to get at least one longer back-to-back weekend in where I do something like 15/18 on Saturday/Sunday, depending on how I recover from Canyons 100K.

Wow. Sounds like a "fun" memorial day weekend? 

So here is a question for you. In a month there is a half marathon trail run here in my area. It is at a lake where my family camps alot all summer. So I am thinking about signing up for this thing, mainly just so I can see the trail system since my son and I like to hike together.

So for a race like that, I would plan on bringing my nutrition belt with me. But do I need to worry about packing anything else other than my normal chews and water/tailwind? The terrain is pretty much single track in the woods with rolling hills. Just not sure if I need to plan on something additional for nutrition reasons. I am guessing the distance would mean no, but was curious if minor elevation and trail runnings adds more nutritional requirements.

 

[MAC_32]

Wow. Sounds like a "fun" memorial day weekend? 

So here is a question for you. In a month there is a half marathon trail run here in my area. It is at a lake where my family camps alot all summer. So I am thinking about signing up for this thing, mainly just so I can see the trail system since my son and I like to hike together.

So for a race like that, I would plan on bringing my nutrition belt with me. But do I need to worry about packing anything else other than my normal chews and water/tailwind? The terrain is pretty much single track in the woods with rolling hills. Just not sure if I need to plan on something additional for nutrition reasons. I am guessing the distance would mean no, but was curious if minor elevation and trail runnings adds more nutritional requirements.

I think hydration is more important because your muscle usage increases trail running. Expect to go slower/longer too.

 

[tri-man 47]

Chief, sorry to hear about that race incident.  So sad for the man's family and friends as well as the broader running community.

Not a full week for me as my schedule continues to get in the way.  Just one shorter bike workout (an intense 30 minutes) and some strength work, though the highlight were two 1 1/2 mile swims (54 laps), each with different types of push or speed work.  

 

[SFBayDuck]

Wow. Sounds like a "fun" memorial day weekend? 

So here is a question for you. In a month there is a half marathon trail run here in my area. It is at a lake where my family camps alot all summer. So I am thinking about signing up for this thing, mainly just so I can see the trail system since my son and I like to hike together.

So for a race like that, I would plan on bringing my nutrition belt with me. But do I need to worry about packing anything else other than my normal chews and water/tailwind? The terrain is pretty much single track in the woods with rolling hills. Just not sure if I need to plan on something additional for nutrition reasons. I am guessing the distance would mean no, but was curious if minor elevation and trail runnings adds more nutritional requirements.

First off, do it for sure.  Sounds like a great way to work in a fun experience within the framework of the family vaca.  

Not much to change for nutrition or hydration, really.  Remember, especially with trail running, that the body doesn't know distance just time and intensity.  So take whatever you normally do, and extrapolate that to the time you expect the trail half to take.

 

[Osaurus]

Total slacker last week.  Making up for it the next two weeks before I head to Vegas.  

 

[Ned]

Ran a 5K yesterday with the family to support the Brain Aneurysm foundation for a close friend of ours.  We were part of a 50+ person fund raising team - super cool to see everyone come together to support a friend.  I ran with my wife and just let the kids do whatever they wanted.  They took off with their friends way up ahead of us - the 8yr old and his buddy did the usual kid thing...sprint to the front.  That quickly dissipated, but to our shock they ran their own race with no adult help.... 10yr old son ran 27 something and 8yr old was right behind him at 28 something (low key race - I can't find online results).  Pretty damn cool they did that all on their own.  

I ran with my wife and ankle wasn't too bad.  It's not 100%, but it's no worse for wear.  First time I've been optimistic about it in months.  

 

[SayWhat?]

Zumbro Midnight 50 17 Mile Race Report

Well I was able to enjoy a perfect day on Saturday with my older brother in his first long-ish trail run at the Zumbro 17.   I actually signed up for the Zumbro 50 back in January.  The race starts at Midnight on Friday night and is held along with the 100 mile race beginning Friday morning and the 17 mile race kicking off Saturday morning.  All three races take place on a 17 mile loop course through the bluffs in the Zumbro Bottoms State Forest in SE Minnesota.  I ran the 50 mile race last year and planned to do so again this year as a training run for the Kettle Moraine 100 coming up in eight weeks.  Unfortunately, a quad tendon issue has mostly sidelined me for the past three months, limiting me to a long run of 7 miles.  I ruled the 50 mile race out weeks ago but after making noticeable improvements on the injury front over the previous two weeks, I decided to seek approval to start my 50 mile race waaaaaay late (at the same time as the start of the 17 mile race on Saturday morning) and simply run one loop with my brother for a 50 mile DNF.  The RD, being the understanding and kickass guy that he is, actually said it would be cleaner from a time recording standpoint to just switch me over to a 17 mile bib rather than having me on loop 1 of the 50 while most others would be on loop 3.  Seventeen miles it is! 

As I said this was to be my brother's first long trail race, so I was excited to be able to experience that with him.  He was certainly nervous.  Case in point, on the drive to the race he kept asking "is this about the size of the biggest hill?" as we drove through the rolling terrain en route.  He'd then check the altitude gain on his watch as we drove the ascent.   I anticipated a finish time ranging from 4 hours to a max of 5 hours if #### hit the fan for him. 

The Zumbro race weekend is known for inclement weather.  Last year overnight temps in the teens resulted in my bottles slushing over and a couple years prior the cold weather and monsoon-like rains resulted in lots of drops due to hypothermic conditions.  This year?  Absolutely perfect.  Temps were in the low 50s at the 9am start and warmed to near 70 during the day with clear skies. 

We took it slow out of the gate and stayed consistent throughout the race.  His bigger goal is a 50K at Kettle Moraine, followed by thoughts of a 100K this fall.  From that standpoint and the fact that he's never really fueled while running before, it was fun spending time on the trail talking through nutrition, pacing, etc while we ran.  We also ran into a family friend halfway through the race whom we hadn't seen in 20+ years and spent a solid half hour on the trail with him.  Come to find out that this family friend has run in a few of the same races that I have over the past few years, and I never once saw him or noticed his name in the entrants/finishers list.  Crazy.  There were definitely some struggles at times for my brother with a few of the bigger climbs, but all things considered he did an awesome job.   We finished the 16.7 miles and ~2500 feet of elevation gain/loss in 3:52 which was a fantastic time considering he had done very little trail/hill training.  He was definitely sore post-race, but shortly thereafter already talking about future races.  As we were departing the race site, he also made a comment that pretty much made my day.   "Well I'd give this a ten out of ten if I weren't so sore, so I'll give it a nine out of ten.  But if you weren't there to run with me, I think it would've been about a three out of ten."  May be the nicest thing my older brother has ever said to me. 

As for my leg, the quad tendon was definitely tender for the last half of the race and stayed as such through the evening.  A 50 would've definitely been a bad idea, and no way I could've gone 100.  The leg felt back to pre-race level come Sunday morning, which hopefully means I didn't push beyond a threshold that I shouldn't have at this stage.  I think I've got a long road of diligent strength training and rehab over the next eight weeks to get it right, but I'm focused solely on that so that I can try to get this 100 done without it being a complete suffer fest.   It just felt damn good to get on the trail for 4 hours, and definitely gave me some optimism and a spark that I needed to try to nail these next eight weeks after I've been mostly negative in mind for the past three months. 

TLDR:  Ran 17 miles on the trails with my older brother on a picture perfect day.  Life is good. 

 

[SFBayDuck]

It just felt damn good to get on the trail for 4 hours, and definitely gave me some optimism and a spark that I needed to try to nail these next eight weeks after I've been mostly negative in mind for the past three months. 

That's great, and very cool you got to share that experience with your brother.

 

[The_Man]

Anyone coming to Boston this weekend? Will be there visiting family - hope to be there running one of these years. But currently fat and out of shape.

Ran the Cherry Blossom 10-miler in DC a couple of weeks ago with ridiculously little training. Started out real slow and easy, managed a slightly sub-9:00 for the last 5 miles to finish with a 9:13 pace overall. Felt pretty good about that, and was actually inspired to run both days this weekend. Going to try to run a couple of times midweek, starting tomorrow - that would be a major step forward for me if I can actually motivate to do it.

 

[SayWhat?]

That's great, and very cool you got to share that experience with your brother.

Yeah, that was a huge silver lining for me. Had it not been for the injury, I would've run the 50 and not had such a great experience on the trails with him.  

 

[SayWhat?]

Anyone coming to Boston this weekend? 

Not I, unfortunately. Would love to experience it once in my life, even if just spectating.  Nice job on the 10 miler.  Running a negative split must mean that you're not that fat and out of shape!

 

[mr. furley]

the last few years, on the run-up to my May half marathon race, i run Saturday mornings with a large and random group of people as part of a sponsored training run.

in the past i felt like running those longer distances with a group would help me. in the end i'm finding that i push myself too hard upfront and then struggle to the end.. whereas, if i go by myself i'm much more cautious throughout.

i say that to say this, a lot of us out there are "average" runners. i'm probably solidly in the middle of the pack. there are some high flyers, some plodders like me and then some people who mix run/walk. usually the crowd thins out appropriately with some people bunching around the pacers (when available), some running with friends, some solo.

in the beginning i'm surrounded by people that are chatting.. for the first mile maybe. lots of folks talking about their weekend, their kids, their job, etc.

but there's always... and i mean ALWAYS.. a handful of braggarts who feel the need sarcastically vomit out "i can barely keep up with the pace today... these 10 minute miles are just killing me ",  "if we move any faster we might actually break a 4 hour marathon pace ", etc. etc. as people around them are huffing & puffing and grinding because they are about to run more continuous miles than at any other time in their life.

"oh, you know, Muffy, i ran a 3:20 at the Boston last year but i really held back...... i'm only running these 10s with you today because i like to mix with the plebes sometimes".

took just about everything i had to not knock over 3 guys that were loafing along next to me cracking every mocking running joke they could think of like they were the funniest lines they had ever heard. 

talk about your sex life, your prostate, your foot fetish.. i don't give a damn.. but don't mock other runners around you. 

 

[Osaurus]

the last few years, on the run-up to my May half marathon race, i run Saturday mornings with a large and random group of people as part of a sponsored training run.

in the past i felt like running those longer distances with a group would help me. in the end i'm finding that i push myself too hard upfront and then struggle to the end.. whereas, if i go by myself i'm much more cautious throughout.

i say that to say this, a lot of us out there are "average" runners. i'm probably solidly in the middle of the pack. there are some high flyers, some plodders like me and then some people who mix run/walk. usually the crowd thins out appropriately with some people bunching around the pacers (when available), some running with friends, some solo.

in the beginning i'm surrounded by people that are chatting.. for the first mile maybe. lots of folks talking about their weekend, their kids, their job, etc.

but there's always... and i mean ALWAYS.. a handful of braggarts who feel the need sarcastically vomit out "i can barely keep up with the pace today... these 10 minute miles are just killing me ",  "if we move any faster we might actually break a 4 hour marathon pace ", etc. etc. as people around them are huffing & puffing and grinding because they are about to run more continuous miles than at any other time in their life.

"oh, you know, Muffy, i ran a 3:20 at the Boston last year but i really held back...... i'm only running these 10s with you today because i like to mix with the plebes sometimes".

took just about everything i had to not knock over 3 guys that were loafing along next to me cracking every mocking running joke they could think of like they were the funniest lines they had ever heard. 

talk about your sex life, your prostate, your foot fetish.. i don't give a damn.. but don't mock other runners around you. 

I know the type.  Lots of them in FL.  I am a middle of the pack guy in most races.  Usually when I see someone who needs some help/motivation, I try to encourage/help.  We're all out there running our own race so we're all doing something that means something to us.  No reason to #### on that ever.  

 

[MAC_32]

I have been extremely resistant to get involved with a few running groups for similar reasons as you describe.  It helps that my schedule rarely fits anyway, but I don't want to be that guy chatting away on mile 4 of a 9 minute pace run when others are going through their own sufferfest.  And I know me, I would.  I don't think I'd say anything that would rub many the wrong way, but I'm a dry sarcastic mother####er...so I'm sure I would.

When I do venture out with them it's usually run #2 of the day.  That way I'm already tired when I show up and am more likely to be in tune with them mentally as I'm already fatigued before we even start.  The dry sarcasm will still be there, but in much less frequent intervals as when I'm fresh.

 

[MAC_32]

Hmm...

Buddy of mine just messaged me about an event.

7 am - 5 miler

8 am - 5K

8:45 - 2 miler

...hmm...

 

[mr. furley]

I know the type.  Lots of them in FL.  I am a middle of the pack guy in most races.  Usually when I see someone who needs some help/motivation, I try to encourage/help.  We're all out there running our own race so we're all doing something that means something to us.  No reason to #### on that ever.  

case in point:  a very sweet 75 year old woman gave me some nice encouraging words as she steamed past me at mile 7 on Saturday 

really helped me gut it out to the end

 

[Juxtatarot]

Hmm...

Buddy of mine just messaged me about an event.

7 am - 5 miler

8 am - 5K

8:45 - 2 miler

...hmm...

Sounds horrible.

Edit:  Horrible assuming you'd run all three.

 

[MAC_32]

Sounds horrible.

Edit:  Horrible assuming you'd run all three.

They call it the Hat Trick.

 

[SayWhat?]

They call it the Hat Trick.

So is it cumulative time wins, or how's that work?  Love the concept.  Sounds awfully challenging with ten fast miles over two hours, but that would be a pretty fun event if you're fast.  But for a slow guy like me, I'll name it the F********ck That instead of the Hat Trick.  

Let us know how it goes!

 

[ChiefD]

So they released the name of the runner who passed away Saturday at the race. His name was Brandon Russell - 34 years old with no known health problems. His friends set up a gofundme page to sponsor a race in his name next year. So far it has raised $24,000+ in less than a day. He was an avid runner just like all of us, engaged to be married, and from newspaper accounts a good man.

He made it across the line for a final chip time of 1:41:13. May he rest in peace. 

 

[SayWhat?]

 His name was Brandon Russell - 34 years old with no known health problems.

 Scary stuff.  

 

[bushdocda]

Damn

 

[Osaurus]

Wow 

 

[JShare87]

So they released the name of the runner who passed away Saturday at the race. His name was Brandon Russell - 34 years old with no known health problems. His friends set up a gofundme page to sponsor a race in his name next year. So far it has raised $24,000+ in less than a day. He was an avid runner just like all of us, engaged to be married, and from newspaper accounts a good man.

He made it across the line for a final chip time of 1:41:13. May he rest in peace. 

That is awful

 

[MAC_32]

So is it cumulative time wins, or how's that work?  Love the concept.  Sounds awfully challenging with ten fast miles over two hours, but that would be a pretty fun event if you're fast.  But for a slow guy like me, I'll name it the F********ck That instead of the Hat Trick.  

Let us know how it goes!

I'm meeting him to run sometime in the next couple weeks. I'll ask then. It's in memory of one of us his family friends. It's in my neighborhood and never heard of it before or else I probably would have done it before. Seems I read something similar in here lately @Juxtatarot.

Event isn't until mid summer sometime. If the kids don't occupy that morning I'll probably throw my hat into the ring. Sounds hellaciously fun.

 

[MAC_32]

So they released the name of the runner who passed away Saturday at the race. His name was Brandon Russell - 34 years old with no known health problems. His friends set up a gofundme page to sponsor a race in his name next year. So far it has raised $24,000+ in less than a day. He was an avid runner just like all of us, engaged to be married, and from newspaper accounts a good man.

He made it across the line for a final chip time of 1:41:13. May he rest in peace. 

 

[-OZ-]

Hmm...

Buddy of mine just messaged me about an event.

7 am - 5 miler

8 am - 5K

8:45 - 2 miler

...hmm...

Sounds awesome, basically 10.2 miles with a couple breaks 

So they released the name of the runner who passed away Saturday at the race. His name was Brandon Russell - 34 years old with no known health problems. His friends set up a gofundme page to sponsor a race in his name next year. So far it has raised $24,000+ in less than a day. He was an avid runner just like all of us, engaged to be married, and from newspaper accounts a good man.

He made it across the line for a final chip time of 1:41:13. May he rest in peace. 

#### 

 

[-OZ-]

the good - MAF running is working great.  9.2 at my fastest MAF pace to date, 7:48. Getting better.

The bad - it will soon be 150+si outside so that will suck.

The ugly - I weighed myself for the first time in a while, I'm lighter than I have been since high school. I might have been less for a few weeks during the summer in college while we were in airborne school but that was quickly rectified when we returned.  168 lbs.  Sounds okay but I was 5.5% body fat at 175, so I've definitely lost muscle. 

 

[MAC_32]

Sounds awesome, basically 10.2 miles with a couple breaks 

I'm thinking sub 60 as an aggressive goal.  Beat last September's 10 miler (1:02:09) as the secondary goal.  I haven't done multiple events since high school though.  Who knows how I'll respond to the breaks, especially if it's hot.

 

[Ned]

Sounds awesome, basically 10.2 miles with a couple breaks 

I'm thinking sub 60 as an aggressive goal.  Beat last September's 10 miler (1:02:09) as the secondary goal.  I haven't done multiple events since high school though.  Who knows how I'll respond to the breaks, especially if it's hot.

Yeah, you can't look at it like this.  Doing multiple track events like the 400, 800, etc (or even the 1600/3200 double) is entirely different than doing multiple events at this distance.  Running 10mi straight through is going to be easier than doing this triple, IMO.

Granted the triples I ran were different (HM + 10K + 5K on trails), the breaks in between were brutal.  Staying loose is paramount, but one year I even jogged in the parking lot between and still couldn't get back into the groove.  Each race was slower and harder.

 

[MAC_32]

Yeah, you can't look at it like this.  Doing multiple track events like the 400, 800, etc (or even the 1600/3200 double) is entirely different than doing multiple events at this distance.  Running 10mi straight through is going to be easier than doing this triple, IMO.

Granted the triples I ran were different (HM + 10K + 5K on trails), the breaks in between were brutal.  Staying loose is paramount, but one year I even jogged in the parking lot between and still couldn't get back into the groove.  Each race was slower and harder.

That was my immediate thought too.  Good to read someone else write it though!

I kinda want to go for the sub 30 five miler, so I can check that box but I feel like if I do that then it'll really negatively impact the last two.  May be best to just treat the first two as high aerobic progression runs.  Then just treat the 2 miler as an all out sufferfest.

 

[Sand]

So I've been out of it with travel and having the flu.  Said F it yesterday and went out riding despite just starting to feel better.  So what happens when you're sick and ride hard?  In my case, at least, for the middle 50 minutes of hard riding my average HR was 175, or 93% of max.  I actually hit my max twice (yeah, that never happens on my bike).  No wonder I slept well last night.

Also, great article about how running adds time to your expected lifespan.  

 

[gruecd]

TLDR:  Ran 17 miles on the trails with my older brother on a picture perfect day.  Life is good. 

Great job!  A couple friends of mine from here in Milwaukee ran the 100-miler and finished 5th and 6th overall in 24:37:50!

 

[gruecd]

Signed up last night for a trail half marathon on Saturday morning.  Two loops of a tough, 6.5-mile course, including a climb to the top of the observation tower on each loop.  The trail is 10 minutes away from my house, which is nice.  I ran 9.7 miles on it last night and felt really strong.  The only thing I don't like is that I always run the course counterclockwise, and the race runs clockwise, which has the potential to be a bit of a mind####.  Sections that are normally downhill and easier will be hard, and vice versa.

ChiefD, you asked about nutrition/hydration.  The only real consideration for me is hydration.  For a road half, I'd never consider carrying water.  For this one, I'll wear my CamelBak filled with Tailwind.

 

[SayWhat?]

Great job!  A couple friends of mine from here in Milwaukee ran the 100-miler and finished 5th and 6th overall in 24:37:50!

That's awesome!  That means they were wrapping up right about when we were hitting the trail Saturday morning.  What did they think about Zumbro?  Man, they could not have had better weather for a 100 in April than they did last weekend.

Well good luck with the HM this weekend.   If you physically run backwards it'll feel like you're running the loop in the direction you typically do, so that's what I would recommend.  

 

[gruecd]

If you physically run backwards it'll feel like you're running the loop in the direction you typically do, so that's what I would recommend.  

Hahahahaha.  Good plan!

 

[mr. furley]

CamelBak filled with Tailwind.

reminded me to finally pick some of this stuff up.

grabbed the single shot 7-pack

flavors to exploit/avoid?

 

[gruecd]

reminded me to finally pick some of this stuff up.

grabbed the single shot 7-pack

flavors to exploit/avoid?

I love the Mandarin Orange flavor.  Avoid the Raspberry Buzz caffeinated stuff like the plague.  Gave me all kinds of stomach problems.  Let's just say that I was VERY happy to have some TP packed in my CamelBak that day.

 

[SayWhat?]

@mr. furley - I think all the TW flavors are solid.  I'm not a big green tea guy, and that flavor (caffeinated) is even good.  I typically prefer lemon and orange, and since I don't love an overwhelming flavor when on the trails for hours I'll often blend with the Naked flavor (I.e. One scoop Lemon and one scoop Naked in a bottle, one scoop Orange and one scoop Naked in another).  Also, I haven't had the same GI issues that @gruecd had with Raspberry Buzz.   :cstu:

 

[Hang 10]

After a couple weeks of Run/Walk intervals I was finally cleared for some steady running. Ran 5 miles yesterday without knee pain. Stoked to get back to some regular running. 

 

[-OZ-]

Is anyone else's strava feed jacked?  I haven't uploaded anything this week until adding this morning's weights manually but the most recent activity for anyone I'm following is April 9 (the other Paul's 6 miles)

Eta: but if I go to groups I can see more, it's as if strava forgot who I follow.