Ran a 10k - Official Thread (4 Viewers)

[SFBayDuck]

Still not really training with no race on the schedule yet, but I ended up running a hard 6 miles on Saturday and then a pretty tough three hours on Sunday with over 2,200' of elevation that beat me up more than expected. A massage yesterday helped and I'm going to be taking it easy and pretty much treating this week like a mini-taper.

Why taper, when I'm not training for anything? I'm glad you asked! I have a buddy running Rio del Lago 100 this weekend, and I'm going to head up and crew/pace him. He's a really strong and fast runner with a 2:52:16 marathon earlier this year, and in '13 he ran Boston in 3:12 and London 6 days later in 3:03. But I paced him for about 20 miles two years ago at Western States and was able to keep up with him just fine once he had 70 miles in his legs. I have a wedding to go to on Friday and I'll try and take it a little easy at the reception, and then I'll head up Saturday to the race about two hours away. I can jump in and start pacing at mile 68 or mile 84, and I'm just going to play it by ear and see how he's moving, and how I'm feeling. If he's struggling and I'm feeling good I'll run the whole last 32 miles, but if he's pushing a 20-23 hour pace then I'll probably wait until the final 16 to jump in and help get him to the finish. He just needs to finish in 30 hours to get his Western States qualifier, as in his earlier attempt this year at Fat Dog 125 (yes, 125 miles) he DNFd around mile 80 with an injury.

This was the other race I was considering for this Fall (opted for that 50M last month instead), so I'm glad I'll at least have an opportunity to be a little part of it. And it's the last qualifying race for the 2016 States lottery, which opens up on the same day, so there should be a lot of gutty efforts out there to witness.

 

[Hang 10]

What is the proper edicate for when someone steals one of your course records on strava and they are clearly riding a bicycle?

 

[worrierking]

Guys. I think my weight is the main thing holding me back from better times right now. So I can't do any quick fixes for that, just going to be time. That said, I dropped 1:13 off my 5K time in the month between my first and second races. I'd like to drop another 1:08 off my time to break one of those round number thresholds (okay, fine, I'll admit how slow I am, I want to break 40 minutes, I was 42:21 the first official 5K and 41:08 for this weekend.)

Would you suggest intervals? I was thinking about going to the high school after hours and using their track and running a lap at my top speed then walking a lap, and repeating that over for maybe 5 or 6 cycles. Thoughts?

Not sure I'd recommend track intervals quite yet. I'd work on adding more runs and longer runs before I went with any speed work. And if you must do any speed work, I'd go with a fartlek. Meaning, you don't need a track...just run as far and as fast as you feel like and then recover and do it again in the course of a normal run.

But you're right, the main thing for you get better performance, you just need to drop some lbs. Each pound is worth a few seconds a mile.

Gator, I think you are new enough at running that you can do pretty much any type of running that you like and continue to improve. That is doubly true if you continue losing weight. So I think you should do whatever you enjoy most. Personally, I would run a lot of slow stuff trying to improve endurance and distance. I would throw in a harder effort run once a week or so. But you can do what you like and continue making gains.

 

[2Young2BBald]

Guys. I think my weight is the main thing holding me back from better times right now. So I can't do any quick fixes for that, just going to be time. That said, I dropped 1:13 off my 5K time in the month between my first and second races. I'd like to drop another 1:08 off my time to break one of those round number thresholds (okay, fine, I'll admit how slow I am, I want to break 40 minutes, I was 42:21 the first official 5K and 41:08 for this weekend.)

Would you suggest intervals? I was thinking about going to the high school after hours and using their track and running a lap at my top speed then walking a lap, and repeating that over for maybe 5 or 6 cycles. Thoughts?

I'd try something other than running to increase your aerobic fitness and muscle strength while easing off the pounding of running. Isn't a Sprint Tri on your goals (or am I thinking of someone else)? I love the pool (and need to get back to it) and think swimming was a driving factor in most of my PRs as I could just get more air when needed. Biking has been huge for leg strength too and I became a stronger trail runner once I added the bike to the mix. My Strava numbers don't show it now as my knee is still giving me a few issues, but I think my running has been at its best when my training has been balanced to 6 days a week of training with 2 days each of swim/bike/run).

 

[2Young2BBald]

What is the proper edicate for when someone steals one of your course records on strava and they are clearly riding a bicycle?

This reminded me of something I wanted to ask the Strava guys. How do you manually enter spin classes if you do one. The time is easy, but what about the distance? For a typical 1 hour class I'll ride around an hour 10 to an hour and 15 minutes, but the mileage on the bike is typically around 30 bike miles. Am I "cheating" and should I log mileage closer to perceived effort? I know it doesn't matter, but for OCD me it does.

As long as I am confessing my Strava sins, I toggled my VivoActive in the dark for what I thought was a walk and must have hit bike. So that 3 MPH bike ride last week was a walk and I couldn't figure out how to edit it away.

 

[The_Man]

Good Luck, Nigel.

This book sounds maybe a little over-literary, but I was an English major so it's right up my alley - can't wait to get it.

The author of the review makes a really good observation that there's very little writing about what people think while they are running. This thread contains perhaps some of the best writing on running I have read. Also lots about heart rates and pre-race pooping, of which there is also precious little literature elsewhere.

The_Boy has his conference championship meet tomorrow. So hoping he can break 18 in his last high school race. I'm pounding on him that he's going to have to run a 5:50 first mile and then sustain that pace to have a shot - as an endurance guy, if he gets anaerobic too early by starting too fast, he is always dead meat by the start of the third mile.

 

[SFBayDuck]

What is the proper edicate for when someone steals one of your course records on strava and they are clearly riding a bicycle?

This reminded me of something I wanted to ask the Strava guys. How do you manually enter spin classes if you do one. The time is easy, but what about the distance? For a typical 1 hour class I'll ride around an hour 10 to an hour and 15 minutes, but the mileage on the bike is typically around 30 bike miles. Am I "cheating" and should I log mileage closer to perceived effort? I know it doesn't matter, but for OCD me it does.

As long as I am confessing my Strava sins, I toggled my VivoActive in the dark for what I thought was a walk and must have hit bike. So that 3 MPH bike ride last week was a walk and I couldn't figure out how to edit it away.

You can edit the activity in the web interface, just hit the pencil icon and you can change "Activity Type".

 

[2Young2BBald]

The_Boy has his conference championship meet tomorrow. So hoping he can break 18 in his last high school race. I'm pounding on him that he's going to have to run a 5:50 first mile and then sustain that pace to have a shot - as an endurance guy, if he gets anaerobic too early by starting too fast, he is always dead meat by the start of the third mile.

Best of luck to him (and you too)!!!!

 

[Ned]

The_Boy has his conference championship meet tomorrow. So hoping he can break 18 in his last high school race. I'm pounding on him that he's going to have to run a 5:50 first mile and then sustain that pace to have a shot - as an endurance guy, if he gets anaerobic too early by starting too fast, he is always dead meat by the start of the third mile.

Best of luck to him (and you too)!!!!

GET SOME!!!!!

 

[tri-man 47]

Juxt and tri-man - Ready for a nice, little trail run on Sunday morning? Early forecast looks near-ideal with little wind and temps around 40 degrees.

Yes, although I have no idea what shoes to wear or what pace to run at.

I'm ready! Backing off on the mileage a bit this week (heading out soon for a 6 mile tempo run). Juxt, the course is a true trail run - sections with roots/rocks, and a fair amount of single track trail (one part probably a short out-and-back). I recall just one low spot that might be muddy/wet for a few steps (s/b dry, unless we get more rain later this week). Pace? As 2Young first pointed out, trail pacing is often 60-90 seconds/mile slower than road pacing. While not true for our Naperville 'trail' race (which is just a gravel path), it is true for this course. So maybe add 75 seconds/mile and generally see how it goes. You have that short, quick stride, and that could be an advantage darting around the turns and stepping around obstacles. Gruecd and I, with our long legs and branch-hitting height, have no edge on courses like this.

Ned and pbm - great reports! Glad you guys could get together for the race. MAC - nice training! Hang 10, getting excited for you!

So I guess I should go with a more cushioned pair of shoes? I debating between Hoka Bondi 3 and what I've normally raced in, Asics 33-FA.

Another question about trails since I've never run on them: what should I expect about my heart rate? Even if I'm avoiding rocks and roots, I'd think my heart rate would be much lower 60 to 90 seconds slower. I guess I'm trying to predict how I should feel.

I prefer a lighter shoe ...less lifting, which I think helps, given the extra leg effort and leg lift needed for trails. And regarding HR - you'd first asked about pace, but I actually run these by HR using my normal thresholds (close to HM rates). Your pace will bounce all over. I'd expect your HR will be around 'normal' even if the average pace is slower and that's because of the extra effort - more leg movement, more shucking and jiving on the trails, etc. Bottom line: Just run ...you'll have a very good sense of perceived effort. The inclines and hills will do a pretty good job of letting you know how much you've got in the tank. You'll slow down as needed. Then again, if you're in good shape, you can open it up on the straight stretches and sections of roads and fields.

 

[tri-man 47]

Let's talk marathon race day...

Warmup? What do you do? How do you get warm without doing something that may add to fatigue later in the race?

Nutrition? Typically, I'll drink like 16oz of water on a 20 mile run and take about 3 gels. 4 for 26.2? What intervals do you take yours? Time based? Mile marker? I haven't done any salt tabs this training cycle. Do I need them if the race is between 40-50 degrees and I'm not sweating a ton?

TIA

Warmup - not much, if any, is needed. You'll be taking off at an "easy" pace. Maybe some short stretches (couple hundred yards) and some striders or high knee lifts to stretch out. If anything, focus on staying relaxed and keeping the HR low for the start.

Nutrition - nothing new on race day! If you're used to 3 gels for 20 miles, 4 should be fine. Taking them based on mile marks is an easy approach and good discipline. Sounds like you won't need salt tabs.

 

[Hang 10]

Let's talk marathon race day...

Warmup? What do you do? How do you get warm without doing something that may add to fatigue later in the race?

Nutrition? Typically, I'll drink like 16oz of water on a 20 mile run and take about 3 gels. 4 for 26.2? What intervals do you take yours? Time based? Mile marker? I haven't done any salt tabs this training cycle. Do I need them if the race is between 40-50 degrees and I'm not sweating a ton?

TIA

Warmup - not much, if any, is needed. You'll be taking off at an "easy" pace. Maybe some short stretches (couple hundred yards) and some striders or high knee lifts to stretch out. If anything, focus on staying relaxed and keeping the HR low for the start.

Nutrition - nothing new on race day! If you're used to 3 gels for 20 miles, 4 should be fine. Taking them based on mile marks is an easy approach and good discipline. Sounds like you won't need salt tabs.

 

[SteveC702]

Let's talk marathon race day...

Warmup? What do you do? How do you get warm without doing something that may add to fatigue later in the race?

Nutrition? Typically, I'll drink like 16oz of water on a 20 mile run and take about 3 gels. 4 for 26.2? What intervals do you take yours? Time based? Mile marker? I haven't done any salt tabs this training cycle. Do I need them if the race is between 40-50 degrees and I'm not sweating a ton?

TIA

Warmup - not much, if any, is needed. You'll be taking off at an "easy" pace. Maybe some short stretches (couple hundred yards) and some striders or high knee lifts to stretch out. If anything, focus on staying relaxed and keeping the HR low for the start.

Nutrition - nothing new on race day! If you're used to 3 gels for 20 miles, 4 should be fine. Taking them based on mile marks is an easy approach and good discipline. Sounds like you won't need salt tabs.

I remember reading awhile back that even some of the best runners in the world do a mile to 10 minutes or so of light jogging before the race. A long time ago I read that Meb and/or Ryan Hall did something like 2x5 minute jogs, so I sort of adopted that for my own personal routine over the last year. I'll basically go out for a half mile jog about 45 minutes before the race, and then another half mile or so about 15-20 minutes before. I think some brisk walking is just as good as well. The key is doing just enough to loosen up.

 

[Nigel]

My daughter had her league meet today, 12 teams of 7 girls each, 2.5 miles on a hilly all grass route on a golf course. Ran 6:23s for 14th place, one other freshman beat her. She said her stomach was off the whole race, puked her guts out shortly after finishing.

 

[Sand]

What is the proper edicate for when someone steals one of your course records on strava and they are clearly riding a bicycle?

Flag it.

 

[Sand]

What is the proper edicate for when someone steals one of your course records on strava and they are clearly riding a bicycle?

This reminded me of something I wanted to ask the Strava guys. How do you manually enter spin classes if you do one. The time is easy, but what about the distance? For a typical 1 hour class I'll ride around an hour 10 to an hour and 15 minutes, but the mileage on the bike is typically around 30 bike miles. Am I "cheating" and should I log mileage closer to perceived effort? I know it doesn't matter, but for OCD me it does.

As long as I am confessing my Strava sins, I toggled my VivoActive in the dark for what I thought was a walk and must have hit bike. So that 3 MPH bike ride last week was a walk and I couldn't figure out how to edit it away.

I just mark those at 20mph, which is about what I'd do on flat ground. And, after all, when spinning it is flat, right?

I got to one spin class now that it's getting dark and averaged 260W for 45 minutes. Not too shabby. Sadly my workload is crushing me so not much time to escape and do fun stuff while working 60 hour weeks.

 

[FUBAR]

Let's talk marathon race day...

Warmup? What do you do? How do you get warm without doing something that may add to fatigue later in the race?

Nutrition? Typically, I'll drink like 16oz of water on a 20 mile run and take about 3 gels. 4 for 26.2? What intervals do you take yours? Time based? Mile marker? I haven't done any salt tabs this training cycle. Do I need them if the race is between 40-50 degrees and I'm not sweating a ton?

TIA

Warmup - not much, if any, is needed. You'll be taking off at an "easy" pace. Maybe some short stretches (couple hundred yards) and some striders or high knee lifts to stretch out. If anything, focus on staying relaxed and keeping the HR low for the start.

Nutrition - nothing new on race day! If you're used to 3 gels for 20 miles, 4 should be fine. Taking them based on mile marks is an easy approach and good discipline. Sounds like you won't need salt tabs.

I remember reading awhile back that even some of the best runners in the world do a mile to 10 minutes or so of light jogging before the race. A long time ago I read that Meb and/or Ryan Hall did something like 2x5 minute jogs, so I sort of adopted that for my own personal routine over the last year. I'll basically go out for a half mile jog about 45 minutes before the race, and then another half mile or so about 15-20 minutes before. I think some brisk walking is just as good as well. The key is doing just enough to loosen up.

Sure, but those guys (and you probably) are starting off faster than the rest of us. It's been awhile since I've done a marathon but I'll walk and swing my legs a bit to loosen up. In a 70.3 tri I'll do about the same with a few short stints in the water.

 

[FUBAR]

What is the proper edicate for when someone steals one of your course records on strava and they are clearly riding a bicycle?

This reminded me of something I wanted to ask the Strava guys. How do you manually enter spin classes if you do one. The time is easy, but what about the distance? For a typical 1 hour class I'll ride around an hour 10 to an hour and 15 minutes, but the mileage on the bike is typically around 30 bike miles. Am I "cheating" and should I log mileage closer to perceived effort? I know it doesn't matter, but for OCD me it does. As long as I am confessing my Strava sins, I toggled my VivoActive in the dark for what I thought was a walk and must have hit bike. So that 3 MPH bike ride last week was a walk and I couldn't figure out how to edit it away.

I just mark those at 20mph, which is about what I'd do on flat ground. And, after all, when spinning it is flat, right?

I got to one spin class now that it's getting dark and averaged 260W for 45 minutes. Not too shabby. Sadly my workload is crushing me so not much time to escape and do fun stuff while working 60 hour weeks.

I'll also use 20mph, unless it was a very light or crazy hard session.

 

[Ned]

My daughter had her league meet today, 12 teams of 7 girls each, 2.5 miles on a hilly all grass route on a golf course. Ran 6:23s for 14th place, one other freshman beat her. She said her stomach was off the whole race, puked her guts out shortly after finishing.

You have a hell of a kid, Nigel. I love seeing kids giving it all they got. Congrats!!!

 

[Hang 10]

Let's talk marathon race day...

Warmup? What do you do? How do you get warm without doing something that may add to fatigue later in the race?

Nutrition? Typically, I'll drink like 16oz of water on a 20 mile run and take about 3 gels. 4 for 26.2? What intervals do you take yours? Time based? Mile marker? I haven't done any salt tabs this training cycle. Do I need them if the race is between 40-50 degrees and I'm not sweating a ton?

TIA

Warmup - not much, if any, is needed. You'll be taking off at an "easy" pace. Maybe some short stretches (couple hundred yards) and some striders or high knee lifts to stretch out. If anything, focus on staying relaxed and keeping the HR low for the start.

Nutrition - nothing new on race day! If you're used to 3 gels for 20 miles, 4 should be fine. Taking them based on mile marks is an easy approach and good discipline. Sounds like you won't need salt tabs.

I remember reading awhile back that even some of the best runners in the world do a mile to 10 minutes or so of light jogging before the race. A long time ago I read that Meb and/or Ryan Hall did something like 2x5 minute jogs, so I sort of adopted that for my own personal routine over the last year. I'll basically go out for a half mile jog about 45 minutes before the race, and then another half mile or so about 15-20 minutes before. I think some brisk walking is just as good as well. The key is doing just enough to loosen up.

My hotel is about a half mile from the start. Good plan to get up early and jog out some nerves and then eat, change and then jog to the start when it's getting close to race time?

 

[2Young2BBald]

My daughter had her league meet today, 12 teams of 7 girls each, 2.5 miles on a hilly all grass route on a golf course. Ran 6:23s for 14th place, one other freshman beat her. She said her stomach was off the whole race, puked her guts out shortly after finishing.

Fantastic!! Hopefully these results make their way into MileSplit & Athletic.Net as her time will put her right there with the top freshmen in the state at that distance. Is the regional a 5K? At the moment, only the top 15 Freshmen in your state are below 20 minutes for races that have been captured. Huge congrats to you and her. And way to go on leaving it all out there and :X After six years of XC meet spectating I don't even notice it anymore.

 

[Juxtatarot]

I prefer a lighter shoe ...less lifting, which I think helps, given the extra leg effort and leg lift needed for trails. And regarding HR - you'd first asked about pace, but I actually run these by HR using my normal thresholds (close to HM rates). Your pace will bounce all over. I'd expect your HR will be around 'normal' even if the average pace is slower and that's because of the extra effort - more leg movement, more shucking and jiving on the trails, etc. Bottom line: Just run ...you'll have a very good sense of perceived effort. The inclines and hills will do a pretty good job of letting you know how much you've got in the tank. You'll slow down as needed. Then again, if you're in good shape, you can open it up on the straight stretches and sections of roads and fields.

Thanks. I was thinking that a more cushioned shoe would be better for stepping on rocks and stuff but I'll take your advice and wear the lighter pair.

 

[gruecd]

I prefer a lighter shoe ...less lifting, which I think helps, given the extra leg effort and leg lift needed for trails. And regarding HR - you'd first asked about pace, but I actually run these by HR using my normal thresholds (close to HM rates). Your pace will bounce all over. I'd expect your HR will be around 'normal' even if the average pace is slower and that's because of the extra effort - more leg movement, more shucking and jiving on the trails, etc. Bottom line: Just run ...you'll have a very good sense of perceived effort. The inclines and hills will do a pretty good job of letting you know how much you've got in the tank. You'll slow down as needed. Then again, if you're in good shape, you can open it up on the straight stretches and sections of roads and fields.

Thanks. I was thinking that a more cushioned shoe would be better for stepping on rocks and stuff but I'll take your advice and wear the lighter pair.

I'll be wearing my Brooks Cascadias. Definitely not a light shoe.

 

[Ned]

I prefer a lighter shoe ...less lifting, which I think helps, given the extra leg effort and leg lift needed for trails. And regarding HR - you'd first asked about pace, but I actually run these by HR using my normal thresholds (close to HM rates). Your pace will bounce all over. I'd expect your HR will be around 'normal' even if the average pace is slower and that's because of the extra effort - more leg movement, more shucking and jiving on the trails, etc. Bottom line: Just run ...you'll have a very good sense of perceived effort. The inclines and hills will do a pretty good job of letting you know how much you've got in the tank. You'll slow down as needed. Then again, if you're in good shape, you can open it up on the straight stretches and sections of roads and fields.

Thanks. I was thinking that a more cushioned shoe would be better for stepping on rocks and stuff but I'll take your advice and wear the lighter pair.

I'll be wearing my Brooks Cascadias. Definitely not a light shoe.

The clodhoppers!

 

[igbomb]

Guys. I think my weight is the main thing holding me back from better times right now. So I can't do any quick fixes for that, just going to be time. That said, I dropped 1:13 off my 5K time in the month between my first and second races. I'd like to drop another 1:08 off my time to break one of those round number thresholds (okay, fine, I'll admit how slow I am, I want to break 40 minutes, I was 42:21 the first official 5K and 41:08 for this weekend.)

Would you suggest intervals? I was thinking about going to the high school after hours and using their track and running a lap at my top speed then walking a lap, and repeating that over for maybe 5 or 6 cycles. Thoughts?

Not sure I'd recommend track intervals quite yet. I'd work on adding more runs and longer runs before I went with any speed work. And if you must do any speed work, I'd go with a fartlek. Meaning, you don't need a track...just run as far and as fast as you feel like and then recover and do it again in the course of a normal run.

But you're right, the main thing for you get better performance, you just need to drop some lbs. Each pound is worth a few seconds a mile.

This would be glorious. I probably have another 10-15 pounds to drop to get to a healthy running weight I can maintain.

 

[ThreeThousand]

Heading down to Panama City tomorrow morning, bright and early. IM Florida Saturday - it's been almost 4 full weeks since Louisville, and just this past weekend my training sessions finally started to feel like pre-Louisville levels. Pray for me

 

[SFBayDuck]

Heading down to Panama City tomorrow morning, bright and early. IM Florida Saturday - it's been almost 4 full weeks since Louisville, and just this past weekend my training sessions finally started to feel like pre-Louisville levels. Pray for me

Good luck!

 

[ydoc]

up and down for my freshman son...state run is saturday and hoping for an up day...

we have 4 strong guys and 3 freshmen trying for a high finish for the 5 spot...

 

[Ned]

6m w/ 4 @ tempo (7:10), my last run for while with my ablation scheduled for tomorrow. I took my last dose of sotalol yesterday morning, skipped last night's and this morning's as they want it out of my system by tomorrow. Not sure if it was my imagination or not but I felt very energetic on my run, hopefully an indicator of the future if this goes well and I get off the beta blocker permanently. I will have to go back on it for a month or so after the ablation while the scar tissue in my heart heals. Then the big test will be to see if my heart stays in rhythm without it. Doc thinks I have an 80% chance of success first try. I'm in afib now (started soon after my run, was happy to wake up in rhythm so I could get out there) and without the meds assume I'll stay this way until things get underway tomorrow which Is maybe what they want so they can more easily see where the problem areas are as they do their thing. I'll be knocked out for 6 hours and spend the night at MGH.

I feel like I should be nervous about this but I'm not at all, just really excited more than anything. Will update from the hospital tomorrow night.

Update??

 

[Ned]

up and down for my freshman son...state run is saturday and hoping for an up day...

we have 4 strong guys and 3 freshmen trying for a high finish for the 5 spot...

GL to your boy! Let us know how he does. Is he enjoying XC?

 

[shady inc]

Heading down to Panama City tomorrow morning, bright and early. IM Florida Saturday - it's been almost 4 full weeks since Louisville, and just this past weekend my training sessions finally started to feel like pre-Louisville levels. Pray for me

Good luck, can't wait to get the report afterwards

 

[2Young2BBald]

up and down for my freshman son...state run is saturday and hoping for an up day...

we have 4 strong guys and 3 freshmen trying for a high finish for the 5 spot...

GL to your boy! Let us know how he does. Is he enjoying XC?

And what state and school? This data and XC would like to check and share the rankings.

 

[Nigel]

6m w/ 4 @ tempo (7:10), my last run for while with my ablation scheduled for tomorrow. I took my last dose of sotalol yesterday morning, skipped last night's and this morning's as they want it out of my system by tomorrow. Not sure if it was my imagination or not but I felt very energetic on my run, hopefully an indicator of the future if this goes well and I get off the beta blocker permanently. I will have to go back on it for a month or so after the ablation while the scar tissue in my heart heals. Then the big test will be to see if my heart stays in rhythm without it. Doc thinks I have an 80% chance of success first try. I'm in afib now (started soon after my run, was happy to wake up in rhythm so I could get out there) and without the meds assume I'll stay this way until things get underway tomorrow which Is maybe what they want so they can more easily see where the problem areas are as they do their thing. I'll be knocked out for 6 hours and spend the night at MGH.

I feel like I should be nervous about this but I'm not at all, just really excited more than anything. Will update from the hospital tomorrow night.

Update??

It went really well by all acounts, though it was much more than I'd bargained for and I'm felling pretty beat up. I'll get a "race report" together soon.

 

[Hang 10]

6m w/ 4 @ tempo (7:10), my last run for while with my ablation scheduled for tomorrow. I took my last dose of sotalol yesterday morning, skipped last night's and this morning's as they want it out of my system by tomorrow. Not sure if it was my imagination or not but I felt very energetic on my run, hopefully an indicator of the future if this goes well and I get off the beta blocker permanently. I will have to go back on it for a month or so after the ablation while the scar tissue in my heart heals. Then the big test will be to see if my heart stays in rhythm without it. Doc thinks I have an 80% chance of success first try. I'm in afib now (started soon after my run, was happy to wake up in rhythm so I could get out there) and without the meds assume I'll stay this way until things get underway tomorrow which Is maybe what they want so they can more easily see where the problem areas are as they do their thing. I'll be knocked out for 6 hours and spend the night at MGH.

I feel like I should be nervous about this but I'm not at all, just really excited more than anything. Will update from the hospital tomorrow night.

Update??

It went really well by all acounts, though it was much more than I'd bargained for and I'm felling pretty beat up. I'll get a "race report" together soon.

I know the feeling. Right after I was worried to move, as to not reopen the entry point of the catheters. I was quite sore.

 

[Sand]

Just as a note my kid had his sectionals yesterday. To go to state you had to finish top 3 on your team and the team itself had a bar to hit. He had always finished 4th or 5th on the team this year, but today he set a PR by 1:01 and got down to 20:40. Got 3rd on the team (going to state!) and was within 2 seconds of second. His PR is now 20:40, or 11 bare seconds off the old man's. He's going to crush me in very short order here.

 

[tri-man 47]

Just as a note my kid had his sectionals yesterday. To go to state you had to finish top 3 on your team and the team itself had a bar to hit. He had always finished 4th or 5th on the team this year, but today he set a PR by 1:01 and got down to 20:40. Got 3rd on the team (going to state!) and was within 2 seconds of second. His PR is now 20:40, or 11 bare seconds off the old man's. He's going to crush me in very short order here.

Awesome!!!

 

[beer 30]

Just as a note my kid had his sectionals yesterday. To go to state you had to finish top 3 on your team and the team itself had a bar to hit. He had always finished 4th or 5th on the team this year, but today he set a PR by 1:01 and got down to 20:40. Got 3rd on the team (going to state!) and was within 2 seconds of second. His PR is now 20:40, or 11 bare seconds off the old man's. He's going to crush me in very short order here.

Step up tubby ...and don't be above playing dirty , it's your son, no reason to show mercy on the boy. It's a life lesson

 

[Sand]

Just as a note my kid had his sectionals yesterday. To go to state you had to finish top 3 on your team and the team itself had a bar to hit. He had always finished 4th or 5th on the team this year, but today he set a PR by 1:01 and got down to 20:40. Got 3rd on the team (going to state!) and was within 2 seconds of second. His PR is now 20:40, or 11 bare seconds off the old man's. He's going to crush me in very short order here.

Step up tubby ...and don't be above playing dirty , it's your son, no reason to show mercy on the boy. It's a life lesson

No amount of playing dirty on my end is going to stop this. IMO if he keeps running next year he'll hit 18:XX. I'll need a rocket ship to catch him.

I can still out bike him, though. (plants stake in ground).

 

[tri-man 47]

Just as a note my kid had his sectionals yesterday. To go to state you had to finish top 3 on your team and the team itself had a bar to hit. He had always finished 4th or 5th on the team this year, but today he set a PR by 1:01 and got down to 20:40. Got 3rd on the team (going to state!) and was within 2 seconds of second. His PR is now 20:40, or 11 bare seconds off the old man's. He's going to crush me in very short order here.

Step up tubby ...and don't be above playing dirty , it's your son, no reason to show mercy on the boy. It's a life lesson

No amount of playing dirty on my end is going to stop this. IMO if he keeps running next year he'll hit 18:XX. I'll need a rocket ship to catch him.

I can still out bike and swim him, though. (plants stake in ground).

Fixed. Right?

 

[2Young2BBald]

Just as a note my kid had his sectionals yesterday. To go to state you had to finish top 3 on your team and the team itself had a bar to hit. He had always finished 4th or 5th on the team this year, but today he set a PR by 1:01 and got down to 20:40. Got 3rd on the team (going to state!) and was within 2 seconds of second. His PR is now 20:40, or 11 bare seconds off the old man's. He's going to crush me in very short order here.

Step up tubby ...and don't be above playing dirty , it's your son, no reason to show mercy on the boy. It's a life lesson

No amount of playing dirty on my end is going to stop this. IMO if he keeps running next year he'll hit 18:XX. I'll need a rocket ship to catch him.

I can still out bike him, though. (plants stake in ground).

Is your email the same as it was when we all did the Bourbon Chase? If so, being a fellow data would you like a copy of the Excel sheet I built for my son that shows every race on a line graph over the last 4 years. I thought it was cool to be able to show him annual and year over year progress on the same courses and helped him target pacing as he tired for PRs later in the last two seasons. While not my intention when I built the sheet, I was able to put together a sweet one page career recap with the graph, annual recaps of every race and even added a few photos; including a photo of him crossing the line for his last PR with the clock in the photo.

 

[FUBAR]

sand. Love it.

 

[tri-man 47]

Gonna be a cold (40 degree) Sunday morning 10 mile trail race for gruecd, Juxt, and me. It's a small race ...maybe 100-150 in the 2-loop, 10 mile event (they also have a 5 miler).

 

[Sand]

Is your email the same as it was when we all did the Bourbon Chase? If so, being a fellow data would you like a copy of the Excel sheet I built for my son that shows every race on a line graph over the last 4 years. I thought it was cool to be able to show him annual and year over year progress on the same courses and helped him target pacing as he tired for PRs later in the last two seasons. While not my intention when I built the sheet, I was able to put together a sweet one page career recap with the graph, annual recaps of every race and even added a few photos; including a photo of him crossing the line for his last PR with the clock in the photo.

Yep - send it on!

No amount of playing dirty on my end is going to stop this. IMO if he keeps running next year he'll hit 18:XX. I'll need a rocket ship to catch him.
I can still out bike and swim him, though. (plants stake in ground).

Fixed. Right?

He's not a big swimmer, so definitely there. We're talking about doing a duathlon in June down in New Orleans that I've done a few times. He runs and I ride. Try to take first team overall.

 

[Brony]

Gonna be a cold (40 degree) Sunday morning 10 mile trail race for gruecd, Juxt, and me. It's a small race ...maybe 100-150 in the 2-loop, 10 mile event (they also have a 5 miler).

good luck gents! Sorry I'm out of town for this one.

 

[SFBayDuck]

Pretty sure I'll have the longest activity for the week in our Strava group. I jumped in and paced my buddy in a 100 miler last night, was planning on 18 but he asked me to start earlier and I ended up doing 34 or so, probably 9 hours? We finished at 4:01 AM, just missing a sub-23 finish. After some pancakes and a beer I'm a little tired, so not even sure if this makes sense. Time for a nap.....

 

[FUBAR]

Pretty sure I'll have the longest activity for the week in our Strava group. I jumped in and paced my buddy in a 100 miler last night, was planning on 18 but he asked me to start earlier and I ended up doing 34 or so, probably 9 hours? We finished at 4:01 AM, just missing a sub-23 finish. After some pancakes and a beer I'm a little tired, so not even sure if this makes sense. Time for a nap.....

saw that on FB and thought to myself "50k+ to just be called a pacer? Dude's cray-cray."

as for me, just 19 miles today - my longest run since January 31st (the 50k where I took a wrong turn) and with 44.6, my most miles in a week since that week.

Feeling pretty good about it, even if I'm slow.

 

[BassNBrew]

Wonder who won the Juxt, Gru, Tri showdown.

 

[Juxtatarot]

Northwest Trail Run Race Report

Strava data here.

Very nice fall morning for a race. Probably high 30s to start but only a mild wind so it didn't feel bad at all racing. The race was a little over an hour away. I met Tri-man half way and we drove the rest together. Met Grue, his fiancee and his puppy once we got there. Nice to see them all!

The three of us ran the 10 mile trail race. There was also a 5 mile trail race that started 15 minutes. Same course, the 10 miler was just the 5 mile course twice. Not a large race at all. Only 77 10 mile runners and 116 5 milers. This was my first time running real trails. I was only previously used to wide, well-maintained, crushed limestone trails that can run on as fast as pavement. These were different. About half of it was single track through the woods with roots and rocks that you'd have to be carefully with. The rest was a combination of double track, gravel and open grass. That still wasn't as easy to run on as I'm used to but at least you didn't have to worry about falling. I consider it a hilly course. Lots of ups and downs. Some of them were quite steep but none too terribly long.

The beginning was on grass so several of us started fast. I started out in 3rd place. The first place guy got a decent lead. The second place guy was running a little faster than I wanted to go but I was afraid of getting lost and I wanted to follow someone. We enter the woods in the first mile and I'm still following guy #2. The hills were quite tiring and I was breathing heavy after each one but I seemed to be recovering from them on the flat and downhill sections. I seemed to be adapting to trail running and actually liked planning my footsteps and being careful (but not too careful). It was such a nice change of pace than my usual running.

Around the 3rd mile the guy in 2nd veers off the trail and shouts "I've lost the trail". I didn't lose it and point him where to go. I pass him in the process, though, He close behind me until we things open up to double track and I start taking a considerably lead. First place guy is far ahead and I don't have any plans on trying to catch him.

I finished the first 5 mile loop in 34:23.

The second loop starts out fine until I find myself on a gravel path by a pond. I didn't remember this the first time! I wasn't paying attention and got off course about a tenth of a mile. I double back and see where I messed up but now I back in 3rd place and basically tied for fourth. That was a little disheartening and it was really the only time during the race where I could see everything unraveling. Anyway, I get it together and pass the 2nd place guy again a little before mile 7. Neither of us is going as fast as we were the first loop but he's slowed even more. It doesn't take long before I can head him anymore and don't see him when I glance back. I'm not alone, though. I start passing the slower 5-mile runners so it's a frequent "May I pass?" and "Thank you."

The rest of the race is pretty uneventful. There were a couple steep hills in the 9th (and 4th) miles that had me slow to little faster than a walk but I made it through. Final time 1:11:09. 2/77.

 

[SFBayDuck]

Ho hum, first ever trail race I took 2nd. Nice job Juxt!

 

[ChiefD]

Ho hum, first ever trail race I took 2nd. Nice job Juxt!

And got off track, doubled back, found the trail, then ran down the second place guy.....lol.

Nice job juxt!