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Ran a 10k - Official Thread (8 Viewers)
- Thread starter Ned
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Zasada
Footballguy
OK, results just got posted.
37th Annual Big Mountain Trail Run Race Report
As I posted a few weeks ago, my wife emailed me and said she wanted to go somewhere for our wedding anniversary. I work for an airline, so we can go anywhere in the world. And she chose Whitefish, MT.
Anyways, after we settled on that, I Googled "Whitefish Trail Race" and as luck would have it there was a race scheduled for the weekend we were going to be there. The Big Mountain Trail Run is a small race organized as a fund raiser for a local nordic club, and it was perfect for me and the weekend. It's a race up "Danny On" trail, from the base of Big Mountain to the peak. About 6.1km (3.8mi) and 630m (2,067ft) in elevation gain.
This was to be a pretty casual race for me. I didn't want to get stressed about it, so I didn't taper (~70km of running and 2,550m of elevation the week leading up to the race) and didn't watch my diet the night before (2 Beef Supreme Chalupas & 2 Double Decker Tacos from Taco Bell).
I wasn't sure how to set goals for a race like this, but I figured 50th percentile would be the target, with a bonus goal of sub-60:00. @BassNBrew fired-up his magic race calculator and estimated 56:18. This race has a cool feature that if you can "run your age" you get a cupcake at the end. I knew 46:59 wasn't in the cards for me though. Maybe in future years.
Race start time was 10am, much later than I would have liked given the heat of the summer and my normal run times (6am or earlier).
So the morning of the race, I got up around 0600, took care of business, had some breakfast with the wife (Cheerios, then granola), and just relaxed for most of the morning. 0900, I zipped down to the car and drove the 30 minutes to the mountain. Got there at 0930, checked-in, did a quick 500m jog as a warmup, and then just hung out in the shade waiting for the start. Lots of guys with monstrous calves. The competition would be fierce!
1000 rolls around, quick race briefing (course is obvious but also flagged, no aid stations until the top), and I position myself about 1/3 deep in the pack.
The race starts and for the first 100m or so it's a gravel road. Then it quickly transitioned to single-track, creating a conga line where it was basically impossible to run unless you were in the lead. I assumed a position in the line and just moved at the same pace as the crowd.
Up until the first km point there was little passing as people tried to be polite on the single track, but that soon gave way to lots of "on your left", pass, then "thank you". I passed about 10 racers and got passed by about 10 as the group got settled into paces and got stretched out.
There's not much to report from here to the end, except NO POOP
, and I got to learn more about where I'm strong in trail running and where I'm weak. Generally through the race, when I got passed it was on sections that I couldn't (or wouldn't, due to efficiency) run and the racers passing me were running. I did almost all of my passing on the more steep sections when I could power-hike at a faster pace for longer than the racers I was overtaking. It was quite noticeable, actually, just how I could keep up an aggressive hiking pace almost indefinitely. But running uphill just killed me.
At about the 2km point, there were a couple guys 50m in front of me a couple 50m behind me. A kid (who I saw in the results was 15) and I jockeyed back-and-forth for most of the last half of the race. On the less-steep sections he'd run and pass me. On the more steep sections, I would pass him.
As we got close to the finish, I heard the cheering of the spectators and the 15yo pulled away from me. I finished mostly on my own.
Official time 57:30 (very close to @BassNBrew's prediction).
33/82 overall (60th percentile), 24/51 among men, and 8/14 among men 40-49.
Winner came in at 36:15, beating second place (who set the Strava CR on this run) by 15 seconds. Winner ran a ~5:40/km (9:07/mi) pace. On an entirely uphill course that averaged a 10% grade. Wow.
After the race, I walked around the summit for a few minutes, and had a bagel. Part of the race entry includes a free lift ticket to ride the chairlift down, but I asked myself "what would a BMF like @SFBayDuck do?" and thus ran back down the course. Of note, on the way down I passed a couple old-timers still on their way up, and with the results now posted, I see one was 85 and the other 83. Kick ### -- I can only hope that at that age I'm still able to grind out 630m of elevation on any given Saturday.
It was quite a fun race and I probably could have given it a little more effort but overall I'm OK with the result. Last year I would have been top-third but this year saw fewer entries.
So today I celebrated finishing my first all-climb trail race by completing an Ousel Peak ascent. 1,143m (3,750ft) of elevation over 6K. And now have over 2,000m of elevation for the month of Aug, only 4 days in!
37th Annual Big Mountain Trail Run Race Report
As I posted a few weeks ago, my wife emailed me and said she wanted to go somewhere for our wedding anniversary. I work for an airline, so we can go anywhere in the world. And she chose Whitefish, MT.
Anyways, after we settled on that, I Googled "Whitefish Trail Race" and as luck would have it there was a race scheduled for the weekend we were going to be there. The Big Mountain Trail Run is a small race organized as a fund raiser for a local nordic club, and it was perfect for me and the weekend. It's a race up "Danny On" trail, from the base of Big Mountain to the peak. About 6.1km (3.8mi) and 630m (2,067ft) in elevation gain.
This was to be a pretty casual race for me. I didn't want to get stressed about it, so I didn't taper (~70km of running and 2,550m of elevation the week leading up to the race) and didn't watch my diet the night before (2 Beef Supreme Chalupas & 2 Double Decker Tacos from Taco Bell).
I wasn't sure how to set goals for a race like this, but I figured 50th percentile would be the target, with a bonus goal of sub-60:00. @BassNBrew fired-up his magic race calculator and estimated 56:18. This race has a cool feature that if you can "run your age" you get a cupcake at the end. I knew 46:59 wasn't in the cards for me though. Maybe in future years.
Race start time was 10am, much later than I would have liked given the heat of the summer and my normal run times (6am or earlier).
So the morning of the race, I got up around 0600, took care of business, had some breakfast with the wife (Cheerios, then granola), and just relaxed for most of the morning. 0900, I zipped down to the car and drove the 30 minutes to the mountain. Got there at 0930, checked-in, did a quick 500m jog as a warmup, and then just hung out in the shade waiting for the start. Lots of guys with monstrous calves. The competition would be fierce!
1000 rolls around, quick race briefing (course is obvious but also flagged, no aid stations until the top), and I position myself about 1/3 deep in the pack.
The race starts and for the first 100m or so it's a gravel road. Then it quickly transitioned to single-track, creating a conga line where it was basically impossible to run unless you were in the lead. I assumed a position in the line and just moved at the same pace as the crowd.
Up until the first km point there was little passing as people tried to be polite on the single track, but that soon gave way to lots of "on your left", pass, then "thank you". I passed about 10 racers and got passed by about 10 as the group got settled into paces and got stretched out.
There's not much to report from here to the end, except NO POOP
, and I got to learn more about where I'm strong in trail running and where I'm weak. Generally through the race, when I got passed it was on sections that I couldn't (or wouldn't, due to efficiency) run and the racers passing me were running. I did almost all of my passing on the more steep sections when I could power-hike at a faster pace for longer than the racers I was overtaking. It was quite noticeable, actually, just how I could keep up an aggressive hiking pace almost indefinitely. But running uphill just killed me.At about the 2km point, there were a couple guys 50m in front of me a couple 50m behind me. A kid (who I saw in the results was 15) and I jockeyed back-and-forth for most of the last half of the race. On the less-steep sections he'd run and pass me. On the more steep sections, I would pass him.
As we got close to the finish, I heard the cheering of the spectators and the 15yo pulled away from me. I finished mostly on my own.
Official time 57:30 (very close to @BassNBrew's prediction).
33/82 overall (60th percentile), 24/51 among men, and 8/14 among men 40-49.
Winner came in at 36:15, beating second place (who set the Strava CR on this run) by 15 seconds. Winner ran a ~5:40/km (9:07/mi) pace. On an entirely uphill course that averaged a 10% grade. Wow.
After the race, I walked around the summit for a few minutes, and had a bagel. Part of the race entry includes a free lift ticket to ride the chairlift down, but I asked myself "what would a BMF like @SFBayDuck do?" and thus ran back down the course. Of note, on the way down I passed a couple old-timers still on their way up, and with the results now posted, I see one was 85 and the other 83. Kick ### -- I can only hope that at that age I'm still able to grind out 630m of elevation on any given Saturday.
It was quite a fun race and I probably could have given it a little more effort but overall I'm OK with the result. Last year I would have been top-third but this year saw fewer entries.
So today I celebrated finishing my first all-climb trail race by completing an Ousel Peak ascent. 1,143m (3,750ft) of elevation over 6K. And now have over 2,000m of elevation for the month of Aug, only 4 days in!
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tri-man 47
Footballguy
ChiefD
Footballguy
SteelCurtain said:
Well la-di-fooking-da I'll just run 100 miles in a week and then go backpacking through our beautiful country for two weeks and live life to the fullest out in the one place we can all agree is THE place to recharge our batteries, only to come back realizing I CAN still run even though apparently I'm not an expert anymore - however I'm gonna run 18 miles tonight to warm up for the week.
In other words - run fast. Don't be a pooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooosay!
gianmarco
Footballguy
gianmarco
Footballguy
Well, got out for my longest time on my feet this morning. Broke the 2 hour mark for the first time.
After working a couple nights in a row, I was exhausted yesterday and broke down for a nap in the afternoon. Got up, ran in the evening, and then wasn't tired and didn't get to sleep until after midnight. But, with the house to myself and nothing in the morning, I got up early and wanted to get a nice long run in. I was inspired by @The Iguana and his beastly run and figured it was time to stop being a pooosay and get out there.
So, 12 miles and an average HR of 139 and total pace of 10:50. Not bad. Plus, it was a completely fasted run as I didn't eat or drink anything since last evening. In fact, I only had a little bit of water after about 5 miles. Unfortunately, I was down about 7 pounds at the end of the run and I'm pretty sure my higher HR toward the end was a reflection of that. I should have hydrated a bit more during the run.
Anyway, the run was otherwise not bad although my legs were feeling a bit heavy and tired toward the end. Still, though, recovered pretty quickly afterward and feel completely fine now.
While it was cool to get it done, I don't think I'll ever really enjoy these long runs. My sweet spot is 60-75 minutes.
Some BMFery this weekend by some of you, though. Love following along.
After working a couple nights in a row, I was exhausted yesterday and broke down for a nap in the afternoon. Got up, ran in the evening, and then wasn't tired and didn't get to sleep until after midnight. But, with the house to myself and nothing in the morning, I got up early and wanted to get a nice long run in. I was inspired by @The Iguana and his beastly run and figured it was time to stop being a pooosay and get out there.
So, 12 miles and an average HR of 139 and total pace of 10:50. Not bad. Plus, it was a completely fasted run as I didn't eat or drink anything since last evening. In fact, I only had a little bit of water after about 5 miles. Unfortunately, I was down about 7 pounds at the end of the run and I'm pretty sure my higher HR toward the end was a reflection of that. I should have hydrated a bit more during the run.
Anyway, the run was otherwise not bad although my legs were feeling a bit heavy and tired toward the end. Still, though, recovered pretty quickly afterward and feel completely fine now.
While it was cool to get it done, I don't think I'll ever really enjoy these long runs. My sweet spot is 60-75 minutes.
Some BMFery this weekend by some of you, though. Love following along.
ChiefD
Footballguy
Ummm....marathons are about 4 hours or so. Better start enjoying them long runs boss.
Zasada
Footballguy
I was really surprised to read this. I figured you would have done this a bunch of times in your running history.
But now that I understand it's your first, it's even more impressive -- nice work!
Dang. Would have nailed the time factoring in pre race taco hellI wasn't sure how to set goals for a race like this, but I figured 50th percentile would be the target, with a bonus goal of sub-60:00. @BassNBrew fired-up his magic race calculator and estimated 56x
Official time 57:30 (very close to @BassNBrew's prediction).
33/82 overall (40th percentile), 24/51 among men, and 8/14 among men 40-50
It was quite a fun race and I probably could have given it a little more effort but overall I'm OK with the result.
gruecd
Footballguy
Great work out there! Congrats!
Loved the part about running back down to the start, too. BMFing at its finest...
gruecd
Footballguy
It's an acquired taste.
To be honest, I don't enjoy them a lot of the time, either. But I do enjoy feeling like a BMF when I finish a fast marathon. The end justifies the means...
MAC_32
Footballguy
It's a whole lot different when you're training for an actual race vs. just going out and shuffling your feet. I've lost track how many times I've penciled in something more than 90 minutes since my last half/full 16 months ago, but I've found
MAC_32
Footballguy
It's plenty of time to race it, but if the goal is a PR I'd defer to November. This way you can get a solid 6ish weeks of peak training. There isn't gonna be much confidence boosting peak training with a mid-October race. This is why I didn't bother with a full this year. It's been a fun summer, but running wasn't going to be priority frequently enough.I may have enough time to get ready for a November race, but I don't think I have any margin for error so I'm gonna wait. Given Steel's base I think he has plenty of time to prep for a November race. October though...
The Iguana
Footballguy
I'm walking around feeling rather studly today after a nice Sunday of rest. Counting down to lunch time for my next run.
As pretty much layed out, for much of my run on Saturday, I wasn't sure if I was having fun or not. I'm still not sure if I had fun or not. But the feeling I've had for the past 48 hours since finishing it is really rather indescribable. I'm still not sure exactly why I decided to venture down this path, and still question the sanity of it, but the idea of actually doing this seeming so real is pretty cool.It's an acquired taste.
To be honest, I don't enjoy them a lot of the time, either. But I do enjoy feeling like a BMF when I finish a fast marathon. The end justifies the means...
And if I can #BeatGrue*, the world may never hear the end of it!
* #BeatGrue = sub 3:45 marathon, per his first ever marathon finish...
ChiefD
Footballguy
The Iguana
Footballguy
no, no, no... you have to get this right. When I was trying to voice my targets, Grue pointed out that he did his first ever marathon in just over 3:45. If I can be under 3:45, I "win"! He'll be done, showered, and napping by the time I finish in November...
The Iguana
Footballguy
#BeatGrueI ran my first one in 3:45:41. There's a goal for ya.
Follow the link to see my post of needing some kind of goal to shoot for.
ChiefD
Footballguy
Yeah, I know you were referencing that 3:45 number.
If you hit 3:45 that will be the most epic la-di-da post these parts have ever seen.
The Iguana
Footballguy
ok. just making sure!
Right now I feel good about sub 4. 3:45 seems like it isn't that much faster... until I do the math!
The Iguana
Footballguy
18.1 on Saturday made my weekly total last week 41. I'm certain that's the first time I've run 40+ miles in 1 week since high school. I never tracked it remotely close enough back then to know what my actual record might be.
Ned
Footballguy
HTF do you bike guys average 20+ mph on the road so easily? I rode 17 last night and averaged 18.5, but I had to work for it - felt like a tempo run kinda effort.
I had my phone on my bars with Strava running as a route guide - the live segments feature was fun, but dangerous.
I had my phone on my bars with Strava running as a route guide - the live segments feature was fun, but dangerous.
gruecd
Footballguy
Hmmm...if only I could think of a flat, fast marathon in November with predictably ideal (cool) racing weather where @SteelCurtain would also have a couple of friends running and could witness Iggy's epic marathon debut...
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gruecd
Footballguy
I hope you do!
I didn't know WTF I was doing when I ran mine. Didn't have an awesome community like this to help me along the way!
Brony
Footballguy
LOL. Said the same thing to my kids. On Saturday, I went for all balls pace around the lake by my house. I avereged 18 to 19 during that 2 mile sprint. Check in on strava. Missed my fastest by 5 seconds, but got fastest time for the year. Yay me! Oh wait, strava shows Oz just did 22 mph for a whole hour. Unflex.HTF do you bike guys average 20+ mph on the road so easily? I rode 17 last night and averaged 18.5, but I had to work for it - felt like a tempo run kinda effort.
I had my phone on my bars with Strava running as a route guide - the live segments feature was fun, but dangerous.
Ned
Footballguy
LOL. Said the same thing to my kids. On Saturday, I went for all balls pace around the lake by my house. I avereged 18 to 19 during that 2 mile sprint. Check in on strava. Missed my fastest by 5 seconds, but got fastest time for the year. Yay me! Oh wait, strava shows Oz just did 22 mph for a whole hour. Unflex.HTF do you bike guys average 20+ mph on the road so easily? I rode 17 last night and averaged 18.5, but I had to work for it - felt like a tempo run kinda effort.
I had my phone on my bars with Strava running as a route guide - the live segments feature was fun, but dangerous.
exactly. I don't get it, but fear a lot of it is equipment related (hello money pit).There are some KOM's that are in the 25+ mph range. Even for a 1.5mi segment, I can't fathom going that fast when it's not downhill. Guys are breaking the posted speed limits on their bikes.
We are friends with they guys that own our local bike shop - one of them is an ex pro who rode for Specialized. I'd talk to him about it, but I'd end up spending a ####load of $$ that I don't want to spend.
MAC_32
Footballguy
I was 20 when I did my first. I did almost zero of anything > race pace. Skipped the taper due to shin splints. Got smashed at a birthday party 3 days before the race. Took no nutrition with me on the course. Started halucinating about mile 22 - the pot holes were melting. Thought beer at mile 23 was a good idea. Got a photo from my dad at mile 25 (I didn't know he was there) with my hands over my face screaming obscenities. Crossed the line at about 4 hours 17 mins. Promptly passed out at whatever monument that is in Grant Park until everyone came to retrieve me. And couldn't walk for more than a week after.I hope you do!
I didn't know WTF I was doing when I ran mine. Didn't have an awesome community like this to help me along the way!
I think @The Iguana can beat that bar.
Some of it is equipment related, but most of it is just riding. My PR is 27 mph for 10 miles and 20.3 mph for a mostly solo 100 mi after about 3 years of riding. If you get any decent deep rim wheel (used are are dirt cheap) and toss on some clip-on aero bars you will be in business. It will take several weeks to get used to riding in the aero position as it recruits some different muscle areas. Investing in a bike fit will also yield improvement and reduce the chance for injury.
There are some KOM's that are in the 25+ mph range. Even for a 1.5mi segment, I can't fathom going that fast when it's not downhill. Guys are breaking the posted speed limits on their bikes.
We are friends with they guys that own our local bike shop - one of them is an ex pro who rode for Specialized. I'd talk to him about it, but I'd end up spending a ####load of $$ that I don't want to spend.
All that said, I wouldn't advise investing the time in riding to get that fast unless you have a large life insurance policy in place for you family and long term disability.
Juxtatarot
Footballguy
Ned
Footballguy
MAC_32
Footballguy
If that's where those extremely attractive 20-something's in sports bras were hanging out then yes.
Brony
Footballguy
tri-man 47
Footballguy
Just in case, I don't want you hanging your hat on "well, he was a lot younger than me." My first marathon was 3:46:38, and that was when I was 2 or 3 years older than you are now. Very similar to @gruecd, I lacked the resources and support that exist now. My main memory from that Madison marathon was pounding the downhills and having no quads left for the final miles.
Anyway, go ahead and beat us both!
ChiefD
Footballguy
gianmarco
Footballguy
ChiefD
Footballguy
gianmarco
Footballguy
gruecd
Footballguy
Just continuing to grind through this warm, humid, August weather. 7 miles last night (hot but not humid) and then quick turnaround to 10 miles this morning (not hot but humid AF).
Weekly "challenge day" tomorrow and then SRD on Thursday. Tomorrow's workout:
Weekly "challenge day" tomorrow and then SRD on Thursday. Tomorrow's workout:
- 3-mile warmup
- 6 x 1/4-mile at 615-620 pace with 1-minute recovery
- 2 x 3/4-mile at 600-605 pace with 2-minute recovery
- 1 x 1.5 mile at 620ish pace
- ~3.5-mile cooldown to get 11 total for the day
The Iguana
Footballguy
gruecd
Footballguy
Oh, and I tried stand-up paddleboarding for the first time on Sunday afternoon.
First of all, to call me a poor swimmer would be insulting to poor swimmers, so let that be said.
Went out on a "normal" board to start, and just couldn't get comfortable standing up. I wore a life jacket, so intellectually I knew that I wouldn't drown if I fell off, but I still couldn't get over that irrational fear. Then they put me on a 12-foot board, and it made all the difference in the world. I stood up with no problem and really liked it.
Looking forward to working this into the exercise rotation during the summer. Nice little workout for the core and stabilizer muscles.
First of all, to call me a poor swimmer would be insulting to poor swimmers, so let that be said.
Went out on a "normal" board to start, and just couldn't get comfortable standing up. I wore a life jacket, so intellectually I knew that I wouldn't drown if I fell off, but I still couldn't get over that irrational fear. Then they put me on a 12-foot board, and it made all the difference in the world. I stood up with no problem and really liked it.
Looking forward to working this into the exercise rotation during the summer. Nice little workout for the core and stabilizer muscles.
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pbm107
Footballguy
@Juxtatarottwo days off in a row? I know you have been managing some injuries, hopefully you haven't aggravated anything.
Juxtatarot
Footballguy
10.5 miles this morning. I had trouble uploading. I'll try again tonight or tomorrow.
I took Monday off. I tried a fast finish long run Sunday but as soon as I got to the "fast" part, my groin started giving me pain. I bagged the fast stuff a few miles later. Kind of a set back but this morning was OK. I think I'm at the point that I can run long and slow, or short and aggressive, just not long and aggressive.
Thanks for checking up!
gruecd
Footballguy
MAC_32
Footballguy
After doing the math while on vacation I realized I was just 15 weeks out from the target half marathon, so rather than working my way into it I decided to pull the trigger on starting the unofficial MAC non-training program immediately upon return from vacation.
We got back from the lake Saturday afternoon and once unloaded I did a back-to-back progression. Understanding all the toxins that needed expunged from my body I didn't decide on a duration nor speed in advance - run til it's uncomfortable, pick it up and go for 3-4 minutes, reset, then do it again. Happily surprised I was able to do the 2nd rep (7:09-6:23) substantially faster than rep one (7:24-7:08) and 7.5 miles in total. Recovered Sunday and was again happily surprised I felt fine Monday. Saturday was only the second speed workout I've had since mid June's relay, so I thought I'd need longer between them. Lifted over lunch then did 6 w/3 at "pace" (6:32/6:19/6:14) in the evening. My goal's to HMP faster than that, but it was a sunny 150 suck, I've done very little speed work this summer, and one of them was just 2 days ago. I was happy with that speed all things considered.
I did 4x800 at 5:20 pace a couple weeks ago, so I'm increasing that to 6x800 either Wed or Thu then doing an 80-90 minute long run sometime this weekend. Tentatively not planning on going over 90 minutes on the long til later this month because of that whole quantity/quality thing. I've not really done much of either and I'm going to be running more mpw, so increasing the long run will probably wait til after the first step back period.
We got back from the lake Saturday afternoon and once unloaded I did a back-to-back progression. Understanding all the toxins that needed expunged from my body I didn't decide on a duration nor speed in advance - run til it's uncomfortable, pick it up and go for 3-4 minutes, reset, then do it again. Happily surprised I was able to do the 2nd rep (7:09-6:23) substantially faster than rep one (7:24-7:08) and 7.5 miles in total. Recovered Sunday and was again happily surprised I felt fine Monday. Saturday was only the second speed workout I've had since mid June's relay, so I thought I'd need longer between them. Lifted over lunch then did 6 w/3 at "pace" (6:32/6:19/6:14) in the evening. My goal's to HMP faster than that, but it was a sunny 150 suck, I've done very little speed work this summer, and one of them was just 2 days ago. I was happy with that speed all things considered.
I did 4x800 at 5:20 pace a couple weeks ago, so I'm increasing that to 6x800 either Wed or Thu then doing an 80-90 minute long run sometime this weekend. Tentatively not planning on going over 90 minutes on the long til later this month because of that whole quantity/quality thing. I've not really done much of either and I'm going to be running more mpw, so increasing the long run will probably wait til after the first step back period.
