Ran a 10k - Official Thread (6 Viewers)

[FUBAR]

I've been doing this since February and based on my fitness then vs. now I'd say it's working.  It was a little different routine in December and January, but I was taking too long to recover because I think I was over-working my shoulders and back so I tweaked things and this seems to work for me.

3 sets of rows (this is the only machine I use) - 15 reps superset with 3 sets of lunges - 25 reps (started w/2 sets)

3 sets of bicep curls - 15 reps superset with 3 more sets of lunges - again, 25 reps (started w/2 sets)

3 sets of reverse crunches - 20 reps (started at 10) superset with 3 sets of body weight squats - 25 reps (started at 15 reps)

Giant set of 25 push up's/25 body weight squats/15 dips until upper body failure.  I started at 20 push up's/10 dips and am planning to push it to 30/20 tomorrow.

Done correctly you'll be done in under 30 minutes and spend the majority of the last few minutes cursing repeatedly since there's no rest time, but most importantly - hopefully you're not still beaten up the following day.  Standard caveat, what works for me may not work for you but take enough of what we're all writing, tweak to make it fit what you want to do, then adjust as things are/aren't working.

do you just keep repeating pushups/squats/dips until you can't do more?

 

[igbomb]

So this idiot biker has been stealing all my Strava CRs because he must have his watch on the run setting.  What do I do?  Buy a bike?

(Yes, I know on the list of the world's injustices, this ranks very close to the bottom.)

Some old lady does this on some of the routes I run as well. Of course I'm nowhere near the top of the leaderboad but that's besides the point. I would be 87th instead of 88th if not for that old bag!

 

[MAC_32]

do you just keep repeating pushups/squats/dips until you can't do more?

I repeat until I can't complete a full set - i.e. if I only complete 17 push up's in a given set then I stop and document where I left off that day.

 

[Juxtatarot]

Flag his activities. Or put down spike strips. 

I didn't know "flagging" was an option.  I'll consider that although I'm debating on whether I'd rather pretend I didn't care.

 

[tri-man 47]

Flag away.

In my manual record keeping system, I'm a winner all the time. 

 

[Hang 10]

I didn't know "flagging" was an option.  I'll consider that although I'm debating on whether I'd rather pretend I didn't care.

Actually, I think @Sand told me about flagging activities. It's specifically for situations like this. I had the samething happen to me a couple times by the same schmuck. 

 

[SayWhat?]

Those of you that were interested in Barkley be sure to listen to Ultrarunnerpodcast's latest with Gary Robbins. 

@SayWhat?, be sure to listen to the last third or so, he talks about pacing people at their first 100M and what he has his athletes running their first 100s do in preparation.  Great reminder on using all of your gear on your long runs to get everything dialed in for race day, and interesting take on forcing down calories in those runs to get used to it.  That goes against the standard metabolic efficiency take, but it hits on what has been a struggle of mine as I always try to take in more calories on race day per hour that I've practiced in training.  I think I may take his suggestion and try that in my final two long runs going into Canyons 100K.

On that note, I put together a summary of my recent challenges and training today, for anyone interested.

Will definitely check out that podcast, thanks for the heads up.  Good luck at Canyons!  Looking forward to following along...

A good article on iRunFar regarding hip/core strengthening for those that are interested.  I'm going to attempt to incorporate some of this into my workouts.  http://www.irunfar.com/2016/04/if-you-cant-do-this-exercise-you-will-get-hurt-hip-stability-and-alignment-for-trail-runners.html

 

[igbomb]

Actually, I think @Sand told me about flagging activities. It's specifically for situations like this. I had the samething happen to me a couple times by the same schmuck. 

Just flagged one! 

Some young lady had a 20 mile run at about 3-4 minute miles, setting the record on a bunch of local segments.

 

[Sand]

Actually, I think @Sand told me about flagging activities. It's specifically for situations like this. I had the samething happen to me a couple times by the same schmuck. 

Yeah, I wouldn't hesitate to flag something.  Strava allows you to remove the activity or even chop out the bad stuff.  I've seen more than a few where people forget to turn their GPS driving home, etc.  That's what it is there for - lots of time people don't even realize they uploaded their car trip from Atlanta to Spartanburg or some such. 

BTW as an update I'm getting my fat ### in shape.  First 100 mile week last week.  Still trying to lose weight and get strong enough for a Mt. Evans attempt in June.  

 

[Nigel]

Long term forecast had been bouncing around for a while but consensus now is that we're looking at temps in the low 70s in Boston on Monday. Being in the last wave (11:15 start) it will likely be warm for me from the get go. Might catch some relief over the last couple of miles as I get near the coast. 

Would like to hear from guys who have run in temps like this, and how it affected you. Especially if you trained in cold weather then ran into a hot one on race day. I hate to have to go into feeling like I have to dial pace back from the start giving me no shot at my A goal but I don't want it to be a total disaster. Not at all in panic mode but want to be smart. 

 

[pbm107]

Long term forecast had been bouncing around for a while but consensus now is that we're looking at temps in the low 70s in Boston on Monday. Being in the last wave (11:15 start) it will likely be warm for me from the get go. Might catch some relief over the last couple of miles as I get near the coast. 

Would like to hear from guys who have run in temps like this, and how it affected you. Especially if you trained in cold weather then ran into a hot one on race day. I hate to have to go into feeling like I have to dial pace back from the start giving me no shot at my A goal but I don't want it to be a total disaster. Not at all in panic mode but want to be smart. 

I don't have any experience running a marathon in warmer conditions but I saw this posted on the runner's world forums. 

 

[SFBayDuck]

Long term forecast had been bouncing around for a while but consensus now is that we're looking at temps in the low 70s in Boston on Monday. Being in the last wave (11:15 start) it will likely be warm for me from the get go. Might catch some relief over the last couple of miles as I get near the coast. 

Would like to hear from guys who have run in temps like this, and how it affected you. Especially if you trained in cold weather then ran into a hot one on race day. I hate to have to go into feeling like I have to dial pace back from the start giving me no shot at my A goal but I don't want it to be a total disaster. Not at all in panic mode but want to be smart. 

I haven't run hard (marathon pace) in warm weather like that, but I've run plenty of longer (slower) races in temps up into the 90s.  All you can really do is take every opportunity to cool yourself with water - dump it on your head, down your back, on your wrists, etc.  I do find that heat makes taking in nutrition harder, as not only is blood diverted away from the gut towards working muscles, but now it's also diverted to the skin to aid in cooling.  But that's a much bigger deal over 6+ hours than it is for 3.

You'll be fine!

 

[Sand]

I don't have any experience running a marathon in warmer conditions but I saw this posted on the runner's world forums. 

Fantasyland charts in that thing.  5% slower at 155 SI?  Bwahahahahaha....  I'm lucky to not walk it back in.

 

[Ned]

Long term forecast had been bouncing around for a while but consensus now is that we're looking at temps in the low 70s in Boston on Monday. Being in the last wave (11:15 start) it will likely be warm for me from the get go. Might catch some relief over the last couple of miles as I get near the coast. 

Would like to hear from guys who have run in temps like this, and how it affected you. Especially if you trained in cold weather then ran into a hot one on race day. I hate to have to go into feeling like I have to dial pace back from the start giving me no shot at my A goal but I don't want it to be a total disaster. Not at all in panic mode but want to be smart. 

I haven't run hard (marathon pace) in warm weather like that, but I've run plenty of longer (slower) races in temps up into the 90s.  All you can really do is take every opportunity to cool yourself with water - dump it on your head, down your back, on your wrists, etc.  I do find that heat makes taking in nutrition harder, as not only is blood diverted away from the gut towards working muscles, but now it's also diverted to the skin to aid in cooling.  But that's a much bigger deal over 6+ hours than it is for 3.

You'll be fine!

I think this is a highly personalized thing.  How do you typically perform in higher temps, @Nigel?  Equally as important is going to be the dew point.  

I crashed and burned at my last marathon in part due to the heat.  All I can say is dial back the pace early on, match your hydration to your sweat output, and don't be afraid to run shirtless.  

 

[Ned]

Fantasyland charts in that thing.  5% slower at 155 SI?  Bwahahahahaha....  I'm lucky to not walk it back in.

  Like I said - its highly personalized.  

I thought I sweat a ton until I met @gruecd.  Dude looked like he went swimming and it was only in the high 50s when we finished the 50K.  

 

[tri-man 47]

Yeah, Boston temp not looking ideal.    I'll keep a close eye on my HR and drink plenty of fluids.  I haven't trained in higher temps, but I generally don't mind them ...60s don't worry me too much.

 

[Nigel]

I think this is a highly personalized thing.  How do you typically perform in higher temps, @Nigel?  Equally as important is going to be the dew point.  

I crashed and burned at my last marathon in part due to the heat.  All I can say is dial back the pace early on, match your hydration to your sweat output, and don't be afraid to run shirtless.  

I guess I do ok in heat, have certainly run in hotter temps but never raced in them. New territory for me. My HS buddy ran Boston two years ago in similar temps and didn't finish, went out too fast and got really sick at mile 20. He's running this year and is petrified. Says if forecast creeps any higher he's bailing. 

Ive got a crew of people who will be set up all along the course, trying to figure out how to best use them to help me along. Face cloths soaking in ice baths they can toss me as I pass?

I'm not nearly as bummed about this forecast as I was with last year's cold/wind/rain. Maybe I should be, but I don't have to overthink what to wear (only question is headgear or not...) and the crowd will be much bigger and lubed up/energetic than last year which can't hurt. 

 

[SFBayDuck]

The Fenix HR is still acting a little wonky on some runs, but wearing it in the sauna makes for an interesting graph.

 

[tri-man 47]

Face cloths soaking in ice baths they can toss me as I pass?

Get one of the 'ice' cooling towels. As I posted in a Runner's World thread (where folks are freaking out over the temps), those things are great.  Cut it down to a size that's easy to hold, soak it in water, and you're good to go.  Have volunteers pour more water on it at the aid stations.  They'll hold the moisture all race long.  Great to wipe sweat or for a slow, targeted squeeze (vs. a random cup pour) to cool off a bit. 

 

[Nigel]

Get one of the 'ice' cooling towels. As I posted in a Runner's World thread (where folks are freaking out over the temps), those things are great.  Cut it down to a size that's easy to hold, soak it in water, and you're good to go.  Have volunteers pour more water on it at the aid stations.  They'll hold the moisture all race long.  Great to wipe sweat or for a slow, targeted squeeze (vs. a random cup pour) to cool off a bit. 

Sounds good 

is there a brand name? Will I find one in a running store?

 

[tri-man 47]

Sounds good 

is there a brand name? Will I find one in a running store?

Actually, I'd gotten a pack of some Xtreme Cooling Towels by realXgear a few years ago ...and see I still have one unused.  They're quite large, and as mentioned, I've preferred to cut it down to a handheld size.  So I have a couple usable sizes and can pass along the unused one.  I'll set it with my stuff and bring it for you as a thanks for arranging the gear check bag drop-off for me!  So let's try to meet Sunday morning.  I'll catch the expo quick to get my gear check bag, then meet you to pass along the bag as well as the towel.  Sound good?

 

[Nigel]

Actually, I'd gotten a pack of some Xtreme Cooling Towels by realXgear a few years ago ...and see I still have one unused.  They're quite large, and as mentioned, I've preferred to cut it down to a handheld size.  So I have a couple usable sizes and can pass along the unused one.  I'll set it with my stuff and bring it for you as a thanks for arranging the gear check bag drop-off for me!  So let's try to meet Sunday morning.  I'll catch the expo quick to get my gear check bag, then meet you to pass along the bag as well as the towel.  Sound good?

Sounds like a plan

 

[FUBAR]

I don't have any experience running a marathon in warmer conditions but I saw this posted on the runner's world forums. 

Above 180:   hard running not recommended

   Looking forward to the summer in 'Bama.  (not really)

 

[tri-man 47]

Boston Marathon: Pre-read material

Well, OK.  Weather looking to be rather warm - mid-60s at the start, mid-70s as an afternoon high.  Let's see if that swings at all by Monday.

In terms of preparation, the training has never been better ...nothing even close.  Ned, you'd asked earlier about the keys to my improvement.  Part of it is the long-term benefits of (a) developing a natural forefoot/midfoot strike, and (b) physical adaptation to distance running over recent years (leg strength; aerobic capacity).  In this cycle, the benefits come from having more time to properly prepare.  That includes more mileage - my first couple of 70+ mile weeks, and six runs of 20-24 miles.  Also, more 'breakthrough' workouts such as the 2.2 mile repeats at the ice center and numerous long tempo runs (8-12 miles at moderate HR) and hard hill workouts (pushing up as well as down).  Finally, with the benefit of time, I've been able to grab a lot of recuperative rest (=naps) soon after the hard workouts ..break the body down, and heal stronger.

When I registered in the fall, my hope was a low 3:3x and top 10% in the new, old-man AG.  But then I pulled off a 3:29 PR on new year's day, and with the continued training, I expect to comfortably beat that ...respecting the challenges of the Boston course and, now, the weather.  I've considered sub-3:20, but the weather makes me unsure of that.  But I do feel a 3:20-3:22 is achievable.  That could put me top 5% (or better) in the AG!  BTW, it's hard to gauge the AG because times have improved so much in just the past few years.  My bib number (#16356) is virtually the same as from five years ago despite a four-minute improvement in qualifying time.  Wicked fast field.

Some time ranges that'll dictate where I'm at for a 3:20 (7:38/mile) to a 3:25 (7:49/mile):

5K: 23:20 - 23:55

10K: 46:50 - 48:00

HM: 1:39 - 1:41:30

25K: 1:57:15 - 2:00:00 ...then the hills begin

My start time in 10:50 a.m. EST with a very favorable Wave 3/Corral 1.  The plan I've developed, prior to this weather forecast, but still firmly in mind: See if I can average 7:30/mile over the first 15 miles - consistent with tempo training runs at a controlled HR.  Then lose a second per mile on that average for each of the four hills between miles 16 and 21 (so an extra 20 seconds on each hill).  Hold a good tempo through to the end, maybe losing another second or two on the per mile average.  That would actually bring me in sub-3:20.  But that weather ...

tl:dr - I'll be running Boston on Monday with a lot of confidence, but we'll see what the weather brings.

 

[ChiefD]

Good luck to all the racers this weekend and Monday. 

 

[tri-man 47]

Good luck to Steve!  That's truly exciting ...a shot at the Olympics.  Does someone have details on his race?  And who else - pbm, are you up this weekend?

eta: (not intending to overlook my fellow Bostonite, Nigel!)

 

[pbm107]

Good luck to Steve!  That's truly exciting ...a shot at the Olympics.  Does someone have details on his race?  And who else - pbm, are you up this weekend?

Good luck Steve, tri-man, and Nigel.

Tri-man congrats on the training cycle, it's a shame the weather will likely be less than ideal.  

I plan to be tracking the Boston guys on Monday, unfortunately in this phase of my life I won't be able to follow the Hamburg marathon at 3:00 AM.

No racing for me this weekend, I am not racing until May 1.  I did signup for a mile race on May 20.

 

[Nigel]

My race plan mirrors Tri's, albeit a little slower. 7:45s thru 16 (I think you meant 16  Tri, as 16 is a steep downhill mile before heading up over the highway), then giving some back each mile the rest of the way to hopefully finish under 8s (sub 3:30). Confidence was very high, I know I'm in 3;30 shape, but waning a bit with the weather. Going to give it a shot though. If it gets rough over the first 16 I hope I'm smart enough to dial it back. Would be very disappointed to blow up and finish over 3:40. 

 

[Ned]

I did signup for a mile race on May 20.

4:59

 

[pbm107]

4:59

Yeah that's what I what I'll be shooting for, it will be close.

 

[gruecd]

  Like I said - its highly personalized.  

I thought I sweat a ton until I met @gruecd.  Dude looked like he went swimming and it was only in the high 50s when we finished the 50K.  

Funny that I get on here to wish the Boston runners good luck, and then I see this!

Seriously, though, have a great time out there, guys.  Looks like it's gonna be a warm one, so just try to have fun and enjoy yourselves!

 

[beer 30]

Haven't run in a year and I still get geeked up for this. Good luck all CRUSH IT!

 

[Sand]

Just in case you crazy trail runner guys ever wanted to come to Birmingham this is a race to consider - Race Against the Sun.  Not to bore you with details - salient points are: 36 miles, must bring a bomber of beer (no bomber, no start), and a historic average of a 5% completion rate.  I have space.  And a pool.  Just sayin'.

Edit:  Put this on your calendar for next year.  Funny enough June 18th is the exact day I'll be riding up Mt. Evans.

 

[SteveC702]

Good luck to Steve!  That's truly exciting ...a shot at the Olympics.  Does someone have details on his race?  And who else - pbm, are you up this weekend?

eta: (not intending to overlook my fellow Bostonite, Nigel!)

I hope those of you racing Boston won't be awake for this. As live streaming starts at 2:30 AM EST - http://eversport.tv/athletics/marathon/2016/4/17/hamburg-marathon

(I assume that link becomes live around when the race starts)

Race day tracking here (bib #61 if the link doesn't work) - http://hamburg.r.mikatiming.de/2016/index.php?content=detail&fpid=startlist_list&pid=startlist_list&idp=000017074FFEF10000275260&lang=EN&event=HML&pgid=&search[start_no]=61&search[age_class]=%25&search[sex]=%25&search[nation]=%25&search[state]=%25&search_sort=name&search_event=HML

Yes, the field is that deep that my 2:22-high PR only got me that bib number. I talked to the race director when I got in on Thursday and it sounds like I'll have a ton of guys in my similar position (mostly from small European countries where they also "just" have to run sub-2:19:00 to qualify for their country's teams) to leech draft off of.

 

[SteveC702]

Good luck to the guys racing Boston (and anyone else racing this weekend), I plan on tracking you guys while I am in Disneyland Paris on Monday after the race. I am already almost done with my the international data plan I bought so I'll probably have to reload just for this purpose.

 

[SFBayDuck]

Just in case you crazy trail runner guys ever wanted to come to Birmingham this is a race to consider - Race Against the Sun.  Not to bore you with details - salient points are: 36 miles, must bring a bomber of beer (no bomber, no start), and a historic average of a 5% completion rate.  I have space.  And a pool.  Just sayin'.

Edit:  Put this on your calendar for next year.  Funny enough June 18th is the exact day I'll be riding up Mt. Evans.

That sounds awesome, like a mini-Barkley.  

 

[Nigel]

Good luck to the guys racing Boston (and anyone else racing this weekend), I plan on tracking you guys while I am in Disneyland Paris on Monday after the race. I am already almost done with my the international data plan I bought so I'll probably have to reload just for this purpose.

Thanks Steve, best of luck to you also.

 

[Sand]

That sounds awesome, like a mini-Barkley.  

It's a cool concept - the date is chosen very close to the longest day of the year and the race starts at dusk.  Thus the Race Against the Sun.  Need good light to do this.

 

[Juxtatarot]

So... I ran a 10K today. I guess I should write it up.

After my disappointing half marathon on ice last weekend, I wanted to get in another race before Broad St. in two weeks for, hopefully, some confidence.  I noticed there was a 5K/10K option in the same forest preserve I've often run a fall half marathon in.  It looked like the weather would be in the 60s so I signed up on Tuesday.  My plan for this was to run 6:00 miles and if I felt OK during the last few, to try to pick it up a bit.

This isn't a big race at all.  I haven't seen the totals but I'd guess about 300 racers total for both race.  They start together.  The 5K goes out 1.55 miles and turns around while the  10K goes further and then runs a loop before coming back the same way as the start.

Although the initial forecast was, IIRC, low 60s, I was sweating after my warm-up.  The race didn't start until 9:30 and it was a sunny day.  It ended up above 70 by the end.

Like most races, they have pace signs by the start to help with early congestion.  The first sign is 6:00, then 7:00 and so on.  I notice nobody is ahead of the 7:00 sign but me.  Anyway, after race instructions, a prayer and the national anthem, we're off.  As usual, there are some younger runners that start out at a near sprint but after a quarter mile they slow and I pass them.  It doesn't take much longer before I don't even hear them behind me.  It's just me and the bike pacer/guide ahead.  I notice I'm running faster than I planned but I'm feeling reasonably OK.  Mile 1: 5:36/162 avg. HR.

I slow down during mile 2 to a little under 6:00 pace.  I notice I'm laboring more than I should be.  I check my HR and notice I'm over 170!  I know 170 isn't crazy for most of you but I hardly ever get that high.  I usually do tempos in the low 160s and assumed I'd be around 165 for this race.  Mile 2: 6:00/171.

At the start of mile 3, I feel like I'd expect to feel for the last mile of a 5K.  I could continue at this pace for another mile but I knew I couldn't run 4.2 more miles that fast.  My Achilles are also throbbing with pain.  They often do that at this point in races although the pain often goes away in a few miles.  These moments are my worst as a runner.  I've never been a good Plan B guy.  The second I feel like I can't do what I hoped I would, I just mentally check out.  As some of you might recall, I've walked off courses before.  But I'm winning this race so I can't really do that this time.   I slow down promising myself I'd pick it back up if I notice another runner catching up behind me.  Mile 3: 6:36/169

Well, nobody does catch me so I don't speed up.  Even though I'm running way slower, my HR isn't recovering like it should.  Next 3 miles: 7:06/166 (uphill mainly), 6:40/165, 6:40/167.  In training, I am in the 150s for 6:40 miles.  Since there is an out and back component, some of the 10K runners going the other way realize I'm the leader and give me words of encouragement.  An old guy even gives me a high five.  I can't help but feel embarrassed -- don't they know the winner should be running faster? But, of course, I acknowledge these thoughts are silly.

Ended up a little over 40 minutes.  I didn't stay for awards.

I have a lot of lame excuses: I stupidly started out too fast, this is my first time running this year in temperatures approaching "hot", my Achilles were throbbing, I might not be recovered from last week's half, I have a sore throat so maybe I'm sick.  But still, I've very disappointed.

tl;dr version: won a 10K but ran poorly.

 

[Brony]

Good luck Steve!!!!

 

[Brony]

Juxt - that is the worst write-up of a race victory ever.  Who cares if you were off your pace?  You should have stopped 5 feet from the finish just to taunt the other 299+ losers.  Also, shoulda stuck around for the awards and constantly asked those young bucks what place they got before winners were announced. Shake a bottle of Bud Light and then spray the losers with the foam. C'mon man!

congrats BTW.

 

[tri-man 47]

Juxt - congrats?

so we've got guys running marathons in coming days/week in Boston, Hamburg, and Warsaw.  Pretty cool!  FBGs, kicking butt all over the world!

 

[Hang 10]

Juxt is the man. Even on an off day he still wins the whole race!

I had a day similar to Juxt but no, I did not win the whole race. Ran a 5K this morning and it hurt like a #####. I'm sure it has something to do with last week's hard 10K and returning to weight training. I hoped to run at least a respectable sub 19 and barely did...18:59. Good for 3/104 & 15/1960. 

So so result but I did hit a couple new PRs. Averaged 201 bpm for my last mile and hit 206 for a max.  :X

 

[FUBAR]

Just in case you crazy trail runner guys ever wanted to come to Birmingham this is a race to consider - Race Against the Sun.  Not to bore you with details - salient points are: 36 miles, must bring a bomber of beer (no bomber, no start), and a historic average of a 5% completion rate.  I have space.  And a pool.  Just sayin'.

Edit:  Put this on your calendar for next year.  Funny enough June 18th is the exact day I'll be riding up Mt. Evans.

Can do! 

It's funny to see us ride about the same distance (ok, you rode 1.7 miles more) but my 898 ft vs your 3,000.

 

[Sand]

Can do! 

It's funny to see us ride about the same distance (ok, you rode 1.7 miles more) but my 898 ft vs your 3,000.

I'll forgive you if some of those 898 were Blowing Cave Rd.

 

[SFBayDuck]

 At Juxt's report. We all get not having our best day, but on yours you win the race going away!

Meanwhile I grinded out 20 miles on the trails today, slow as hell but nearly 3,000' of gain so some good climbing mixed in. Warm day, hitting 80 by the time I was done, but beautiful out there as always. Normally I purposely under-fuel on long training runs to work on metabolic efficiency, but with race day three weeks away I practiced forcing down calories with Tailwind, a Bonk Breaker and a couple gels, and managed about 300 calories an hour without any issues. 

Thought a lot out there about Steve and all you Boston guys, looking forward to hearing about some great performances!

 

[Sand]

Yes, the field is that deep that my 2:22-high PR only got me that bib number. I talked to the race director when I got in on Thursday and it sounds like I'll have a ton of guys in my similar position (mostly from small European countries where they also "just" have to run sub-2:19:00 to qualify for their country's teams) to leech draft off of.

So what you're saying is that you only need to upset 58 people to make the show?  

 

[FUBAR]

I'll forgive you if some of those 898 were Blowing Cave Rd.

Not quite.  But I did make it into Tennessee.  

 

[FUBAR]

 At Juxt's report. We all get not having our best day, but on yours you win the race going away!

Meanwhile I grinded out 20 miles on the trails today, slow as hell but nearly 3,000' of gain so some good climbing mixed in. Warm day, hitting 80 by the time I was done, but beautiful out there as always. Normally I purposely under-fuel on long training runs to work on metabolic efficiency, but with race day three weeks away I practiced forcing down calories with Tailwind, a Bonk Breaker and a couple gels, and managed about 300 calories an hour without any issues. 

Thought a lot out there about Steve and all you Boston guys, looking forward to hearing about some great performances!

While that's awesome, did I miss where forcing 300 calories became a goal?  I'm probably screwing something up but even on long events I don't force calories, is there a good reason to do so? 

 

[SFBayDuck]

While that's awesome, did I miss where forcing 300 calories became a goal?  I'm probably screwing something up but even on long events I don't force calories, is there a good reason to do so? 

It came out of a podcast I listened to this week with Gary Robbins. Besides being a total bad ### he coaches 100 mile runners, and one of the things he talked about was practicing in training everything you'll be wearing, using, and drinking and eating. Part of that was getting down 250 calories and hour - he even said he tells his athletes to take 250 calories an hour with them, and if they have any left at the end they have to pound them. 

I've had fueling issues in every race 50 miles and up, especially in the heat. I've tried mimicking what I typically do in training and taking in 100-200 calories an hour, and have run low on energy.  And I've tried getting 200-300 calories an hour down and have struggled with stomach issues, maybe because I don't practice doing that. So trying something new here, recommended by a guy who knows of what he speaks. I'm probably not giving myself enough time with just a couple long runs prior to race day to try it, but I've also got Cascade Crest 100 looming in August that I need to get things better dialed in for.