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Ran a 10k - Official Thread (8 Viewers)

So after jumping through hoops and canceling the olytri this weekend (director refunded my payment) to go to qatar, my trip got canceled.  So now I'll be here and am trying to get back in. 

 
@FUBAR my buddy recommended, time permitting, you double up on the day in question - recovery run + easy bike.  He said he also refuses to give up the bike during marathon training and he's found his body responds fine to this method.  Finding the time is a real ##### though.  He's usually not the workout over lunch type, but he does on these days, doing the recovery run then and the bike ride in the evening.  Because of this he really wants to stick with a Fall marathon, even if his body is asking for a break.  This approach kinda doesn't work in NE Ohio during the winter unless you use a stationary bike, which he refuses to do.

 
FUBAR said:
So after jumping through hoops and canceling the olytri this weekend (director refunded my payment) to go to qatar, my trip got canceled.  So now I'll be here and am trying to get back in. 
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Oh, and after a couple weeks off of weights, squats suck.  Did 5x6@180 so shouldn't have been brutal and actually felt fine during.  Then did 5 miles with 3.1@MP (7:20), the turn around was up a small hill and :eek: quads felt destroyed :bag:   This really shouldn't have been this bad. (Of course this was before my trip was canceled, so I thought i wouldn't be doing anything the next couple days. )

 
Flew up to Portland yesterday, and on the road with my parents up to Washington now, currently driving through the beautiful Columbia Gorge.  Yes, even my drives to races are scenic ;)

Ran a couple miles to shake things out this morning, nothing I can do now but eat and try and get some sleep.  Race starts at 9:00 AM PT tomorrow, and the tracking website at ultraresults.net should be live tomorrow. I'm bib #70. 

I have splits for 28, 30, and 34 hours (cutoff). Hoping he stomach and legs hold up and I can get close to that first one and not be out there stressing cut offs in the final 50 miles. 

 
SFBayDuck said:
Flew up to Portland yesterday, and on the road with my parents up to Washington now, currently driving through the beautiful Columbia Gorge.  Yes, even my drives to races are scenic ;)

Ran a couple miles to shake things out this morning, nothing I can do now but eat and try and get some sleep.  Race starts at 9:00 AM PT tomorrow, and the tracking website at ultraresults.net should be live tomorrow. I'm bib #70. 

I have splits for 28, 30, and 34 hours (cutoff). Hoping he stomach and legs hold up and I can get close to that first one and not be out there stressing cut offs in the final 50 miles. 
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Good luck this weekend.   :headbang: :thumbup:

 
Apparently bib #69 now. There are two Groves and I think they switched us up. Hopefully the tracking is accurate (I'm Sean Grove). 

 
Quick question then back to Duck.

If I run a 10 mile race on a Sunday then a long run (18?) the next day do you think I will be recovered enough to do an effective 15 mile run w/12 a MP Thursday night? I have been battling a nasty head cold late this week and I already bagged it this morning. Trying to think of a plan B in case tonight doesn't work either. 

 
MAC_32 said:
Quick question then back to Duck.

If I run a 10 mile race on a Sunday then a long run (18?) the next day do you think I will be recovered enough to do an effective 15 mile run w/12 a MP Thursday night? I have been battling a nasty head cold late this week and I already bagged it this morning. Trying to think of a plan B in case tonight doesn't work either. 
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Are you running that 10-miler all out?  I'm not sure I completely buy the one day of recovery for each mile raced rule of thumb but this seems REALLY aggressive.

 
MAC_32 said:
Quick question then back to Duck.

If I run a 10 mile race on a Sunday then a long run (18?) the next day do you think I will be recovered enough to do an effective 15 mile run w/12 a MP Thursday night? I have been battling a nasty head cold late this week and I already bagged it this morning. Trying to think of a plan B in case tonight doesn't work either. 
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No you won't be recovered.  I think even the 18 after the race is pushing it.

 
You're right. This was always going to be the most challenging stretch from a planning perspective. This bug is really ####### up an already fairly rigid schedule. The 15/12 was supposed to be today, and it really needed to be. I was trying to think of alternatives, but none of them are feasible. I think I need to back burner this for now then hope I am able to fit two MP's in the September calendar somehow. I just need to remind myself not to force it. If it doesn't work out then oh well. Hope it doesn't bite me race day.

GO DUCK

 
Juxtatarot said:
Are you running that 10-miler all out?  I'm not sure I completely buy the one day of recovery for each mile raced rule of thumb but this seems REALLY aggressive.
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My original plan called for slow volume the four days after the race then hope I can find time for two runs the four days I'm in Vegas the weekend after. Idea was to use the Tuesday back to get my legs back under me then 2 weeks of ### kicking until the taper begins. I need to keep that schedule. I just can't force what's not there the next 5 days. Hopefully I'll get well enough fast enough to get two good ones in.

 
:rant:   Had to cut short my run yesterday ...tight/sore calf muscle - outer/upper calf (gastrocnemius?).  I do feel like I've been trying to force miles to get the quantity up.  I'll back off to get healthier and then just put a good focus on quality/speed.

Go Duck!!!

 
Did a 5k at Sea Dog Brewery in Clearwater this morning.  34 and change isn't bad for me.  Mrs. Osaurus did this one with me, but she walked 90%.  Nervous about my 10k in a couple of weeks, but 5ks are gonna feel like sprints after I push the distance.  FWIW, really love Brooks Glycerin 14s.  Great for big dudes like me similar to some of the Hokas.

 
Really looking forward to duck's report but as sort of an opening act, the rocket man tri went well.  About 6 minutes faster than last year  (2:22:29), 1st military, 2nd 40-44 (though it doesn't count), 22nd overall (there are a bunch of college kids who do this race), 12th best bike time (avg 22.5mph).  Run was a couple minutes slower than last year.  I'm pleased. 

 
BnB, I can't find info either.  Grrr.  The race site has a link, but it ain't workin'.

FB posting: an hour ago (so around 6:00 p.m. est), he was 4 miles out from the finish!

 
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tri-man 47 said:
31:54:29

I can't believe he left those 29 seconds out t

here somewhere.  
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Thanks all, really appreciate the thoughts and well wishes.  I think about you all while I'm out there and all the hard work you're putting in that inspires me, about the race report I'll write, and how I never want to come here and write a DNF race report.  Obviously a full report is coming this week after I've gotten some food and sleep, but I did leave a few hours out there for various reasons, including:

  • IT band went south around mile 62.  Quads/hips/glutes were pretty shot as well.  I currently can't lift my right knee up to 90 degrees - it just won't move beyond about 45 without lifting it with my hands.  Which came in handy navigating about 200 downed trees during the 2nd half of the race.
  • Sitting in a creek for 10 minutes at mile 96 trying to get my body temperature down because I had stopped sweating a about an hour before despite drinking water constantly and taking a couple salt tabs, and then I felt totally overheated and started to get a little brain wonkiness.  I'll have to look into that one, but I'm glad my pacer and the volunteers helped cool me down and I was able to keep my wits about me so medical let me continue.  I was a little panicked I was going to get pulled with 4 miles left, so I may have downplayed my symptoms to everyone but my pacer a bit.  But once I was cooled down I quickly felt ok, until....
  • About a mile out from that aid station and three miles from the finish, I take one step and feel fine, then another and STABBING PAIN in the little toe.  Yes, a blister, and it's so painful I can't put weight on it.  I quickly sat down, pulled a pin off my race bib and punched a few holes in it, and squeezed to get everything out.  That felt pretty good.  It took about 5 minutes of limping around after that for it to numb up enough that we could make that final push to get in under 32:00:00.
All in all, the hardest race I've ever done.  That course is crazy, with miles and miles of trail that aren't runnable by anyone due to obstacles, steepness, roots and rocks, and swarming bees (ok that one makes you run faster, although I got stung twice - bang, bang, once on each leg.

 
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BassNBrew said:
Not finding any duck tracking
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Yeah, they screwed that up.  Made things pretty tough for my parents and pacer who were crewing me to know when to be places.  So they spent even more time than usual sitting around waiting to see me for a couple of minutes.

 
So totally bad-a##, Duck.  Just unbelievable.  We mortals run the races that we've trained for ...but no one can fully prepare - physically or mentally - for 100 miles.  That's an insanely great accomplishment.   :tebow:    :pickle:    :clap:    :headbang:    :towelwave:    :pickle:    :tebow:  

 
SFBayDuck said:
Thanks all, really appreciate the thoughts and well wishes.  I think about you all while I'm out there and all the hard work you're putting in that inspires me, about the race report I'll write, and how I never want to come here and write a DNF race report.  Obviously a full report is coming this week after I've gotten some food and sleep, but I did leave a few hours out there for various reasons, including:

  • IT band went south around mile 62.  Quads/hips/glutes were pretty shot as well.  I currently can't lift my right knee up to 90 degrees - it just won't move beyond about 45 without lifting it with my hands.  Which came in handy navigating about 200 downed trees during the 2nd half of the race.
  • Sitting in a creek for 10 minutes at mile 96 trying to get my body temperature down because I had stopped sweating a about an hour before despite drinking water constantly and taking a couple salt tabs, and then I felt totally overheated and started to get a little brain wonkiness.  I'll have to look into that one, but I'm glad my pacer and the volunteers helped cool me down and I was able to keep my wits about me so medical let me continue.  I was a little panicked I was going to get pulled with 4 miles left, so I may have downplayed my symptoms to everyone but my pacer a bit.  But once I was cooled down I quickly felt ok, until....
  • About a mile out from that aid station and three miles from the finish, I take one step and feel fine, then another and STABBING PAIN in the little toe.  Yes, a blister, and it's so painful I can't put weight on it.  I quickly sat down, pulled a pin off my race bib and punched a few holes in it, and squeezed to get everything out.  That felt pretty good.  It took about 5 minutes of limping around after that for it to numb up enough that we could make that final push to get in under 32:00:00.
All in all, the hardest race I've ever done.  That course is crazy, with miles and miles of trail that aren't runnable by anyone due to obstacles, steepness, roots and rocks, and swarming bees (ok that one makes you run faster, although I got stung twice - bang, bang, once on each leg.
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So f'n amazing.  32 straight hours of that is something I just cannot comprehend.  

:tebow:  

 
Awesome job @SFBayDuck, I am looking forward to the full report.  So many things are impressive about your race.  21,437 ft of of elevation, it takes me about 6 months of training to get that, and @Hang 10 at his current pace (if you believe his 262 ft of elevation over 1530 miles) will get there in 54 years.  I would definitely struggle with staying wake for 32 hours, and how are you able to type coherent posts after all of this?  

 
Woohaa!  Incredible @SFBayDuck, especially dealing with IT band issues the last 40 (FORTY!!) miles.  That's what I'm most fearful of based on race history, so mind sharing how you dealt with that or attempted to mitigate the IT issue the last half?

 
Nigel said:
Simply awesome Duck, congrats.  :thumbup:
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:goodposting:

Other than this, I have no idea what to say!  I have trouble even comprehending what a 32 hour mountain race would feel like.  In many ways, it's a completely different sport than what most of us do.  I've never even ran for 4 hours straight and running up a 50 foot hill seems like torture!  Great job, Duck! 

 
Squeezing this in between virtual high 5's for Duck and his much anticipated race report, which never disappoints. :popcorn:  

This week put a lot of things in perspective.  Not just talking about running, but - that too.

Monday - Physically tired from the previous days 20, but not nearly as bad as I expected.  I dialed it back a notch on strength training (lunch) then intended to keep the 11 evening miles at a fairly low intensity but reviewing afterwards it looks like I didn't the last few miles.  Total 8:03 pace, but 3 of the last 4 miles had GAP's under 7:30.  

Tuesday - ####.  My wife got sick.  I had read about this pre-marathon training and it had already gotten to me twice.  Usually when someone else in the family gets an annoying but minor bug I don't get anything.  With my body more broken down from all the miles I've been more susceptible to them.  Preparing for this to get to me I skipped the recovery and took today off in hopes that I could do something decent Wednesday knowing that later in the week could present problems.

Wednesday - (lunch) Strength training back at normal levels again (evening) 11 miles @ 7:45 that required more effort than it should have...####, this thing is going to get me.  I probably shouldn't have finished as fast as I did (final 4 GAP's - 7:22/7:13/7:12/6:58), but I had a feeling the next few days may be recovery's so push it now while I still can.  I didn't get to bed at 7 as I indicated my goal was on Strava, but if memory serves I was down before the sun.

Thursday - (lunch) 5 recovery miles (evening) 5 more recovery miles, neither was as miserable as I anticipated they would be the day before but neither were good.

Friday - ####, this thing got me.  5 recovery miles slower than either the previous day and at greater effort levels.  Even in that heat 8:45 pace should not have been that hard.  I definitely got it.

Saturday - I got the stuff that I needed to get done as early as possible then sat on the deck and sulked for most of the rest of the day.  Looking over my schedule I really needed to do the 15/12 as planned, but given the way that I felt there was no way that was going to happen.  4th day in a row in bed before the sun.  No running this time though.

Sunday - Happily got 9 miles done in the evening.  I kept the effort levels low, but muscle soreness from that bug was still loud and clear so I kept the pace slow.    

46 total miles for the week :sadbanana: .  I intended this coming week to be the reset week, but my body forced my hand.  I am not totally over this thing, so I am planning to adjust this week if necessary.  Assuming tomorrow is better it's going to be weird doing a long run on a Tuesday evening though.  Silver lining, I am still on pace for my monthly mileage goal (250+), which is another high.  Deciding to do a long run on a Tuesday vs. the weekend will probably impact my race Sunday but for marathon purposes I think it's the right choice.  

I spent some time during my sulking Saturday when the kids were occupied reviewing my training.  Not surprisingly, the walls that I have hit have been kind of predictable in hindsight.  I'll get done with a good stretch and my natural instinct is to keep going (as long as I'm feeling strong).  I've justified it because pfitz indicates that I can, even though in the back of my head I know I am not ready for a plan as aggressive as pftiz 18/70.  By not properly recovering I believe these bugs that I usually don't get are getting to me.  They just happened to circle through the family at the time my body was most vulnerable, but if I were recovering instead of pushing then maybe I don't get them - or at least not as badly.  I have now tweaked my schedule for the next 4 weeks in hopes that I don't repeat the same mistake.  There is some aggressiveness in there, but I also built in some contingency later so it's easier for me to move a more challenging workout back.  I think this will help control my urge to push it since in the back of my head I know that I will have an opportunity to get a more physically demanding workout done later without impacting the big picture.  Like July, August has certainly not been a bad month, but it could have been more efficient.  Here's hoping I learn from my mistakes in September.

But most importantly, Duck...#### YEAH!!!

 
@MAC_32 - Just some food for thought since you felt run down and got sick this week.  You do such a good job listening to what you're body is telling you, but I think you're falling into the trap of trying to force your way into/keeping up with a schedule. Running 11 the day after 20 is a tough way to do it.  You also ran 42mi in 3 workouts/4 days plus 2 strength training workouts.  That's all on top of setting a couple of weekly mileage PRs beforehand.  It all adds up on you...

You did the right thing the rest of the week by pumping the brakes; just don't fall into the same trap this week by trying to play catch-up with the "lost mileage" from last week.  Get a good/smooth MLR or two in this week (resist the urge to hammer the last few miles) and do a short taper for your 10 miler this weekend.  You'll be just fine.

:2cents:  

 
Ned said:
@MAC_32 - Just some food for thought since you felt run down and got sick this week.  You do such a good job listening to what you're body is telling you, but I think you're falling into the trap of trying to force your way into/keeping up with a schedule. Running 11 the day after 20 is a tough way to do it.  You also ran 42mi in 3 workouts/4 days plus 2 strength training workouts.  That's all on top of setting a couple of weekly mileage PRs beforehand.  It all adds up on you...

You did the right thing the rest of the week by pumping the brakes; just don't fall into the same trap this week by trying to play catch-up with the "lost mileage" from last week.  Get a good/smooth MLR or two in this week (resist the urge to hammer the last few miles) and do a short taper for your 10 miler this weekend.  You'll be just fine.

:2cents:  
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You're absolutely correct.  When I ventured out for what turned into 11 Monday I had about 6-8 miles in my head.  I had an appointment scheduled for 6:30, which was when I planned to stop but she messaged while I was out and said she would be late, more like 7.  I felt good, so I kept going, not thinking much of it.  Shouldn't have done that.  And definitely should not have done the 11 Wednesday.  I am probably more upset with myself about what I did Wednesday than Monday, although both were mistakes.  

I've not pot committed myself to this Tuesday's run yet.  I'd like to do a run > 9 miles this week and Tuesday fits the schedule best, but if my body says to wait until Wednesday or Thursday then I'll just do a 9 pm run one of those days and brew some extra coffee the next day.  Ideally that run is closer to 15 miles than 10, but if it's the low end then so be it.  Otherwise it's just easy runs + the race between now and next Thursday, when I'd like to do a good long run before Vegas.  Not even thinking about strength training right now, which isn't sitting well with me but it's what I have to do.

 
So my sore calf is more than that: In doing some stretching this weekend, I realized my lower left leg, ankle, and foot are all slightly swollen!  I'm overdue to see the doc anyway, so I grabbed an available appointment for Thursday afternoon.  Weird ...never had anything like this before.

 
Had a good week last week.  Entering the thick of it now :boxing:

M: 6 recovery @ 9:00/129.  Legs were sore from Sunday's MP run.
T: 10 MLR @ 7:58/139.  Holy #### I felt good.  110 SI was a turbo boost. :excited:
W: 14 MLR @ 7:53/140.  Wow, wow, wow.  First 12mi were at 7:59/138 and was coming so easy.  I had a lot of energy left and randomly thought about @MAC_32 always pushing it home.  So I picked it up the last 2+ and went 7:25/149, 7:15/156, 6:43/161. :shock:   118 SI certainly helped to fuel this fantastic run.
T: 6 recovery @ 8:57/133.  Humidity is back, bringing me back to reality.
F: 11 MLR @ 8:09/144.  Humidity got to me today.
S: 6 recovery @ 8:51/131
S: 20 LR @ 8:11/145.  Crazy I got this in.  We took 6 boys to the Philadelphia Union soccer game for our oldest's 10th bday on Saturday night (we had a phenomenal time!!).  Didn't get to bed until 11 and then woke up at 2:30 to get this run in.  I had to run our final archery shoot of the season and needed to be at the club by 7:15am.  Thrilled to get this in under these circumstances, but dang I was dragging ### last night.   :hangover:

73mi for the week.

 
tri-man 47 said:
So my sore calf is more than that: In doing some stretching this weekend, I realized my lower left leg, ankle, and foot are all slightly swollen!  I'm overdue to see the doc anyway, so I grabbed an available appointment for Thursday afternoon.  Weird ...never had anything like this before.
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:sadbanana:  hope it's nothing serious!

 
@MAC_32try not to worry about a less than perfect week, you are on your way to a 4th consecutive monthly mileage PR.  When is your marathon again? 

@tri-man 47 good luck with your leg, hopefully it will clear up after a few rest days.

@Ned, great week and way to get that 20 miler in.  Happy birthday to your son, my daughter just turned 10 and she had sleepover birthday party Saturday night.  Amazingly I got more sleep than you did on Saturday night, I should really thank the wife again for that.

 
pbm107 said:
@MAC_32try not to worry about a less than perfect week, you are on your way to a 4th consecutive monthly mileage PR.  When is your marathon again? 
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October 16.  I did not handle this well because I had a designed down period coming if I had just made it through Saturday.  I didn't have anything strenuous on the calendar outside of Sunday's race for a 2 1/2 week period.  I probably would have done something anyway, but I wasn't committing.  Idea was to get fresh for one more hard cycle post Vegas then taper.  Now that I've re-done my plan I'm in a better place mentally than I was this weekend...just need to sleep until I'm better.

 
pbm107 said:
Awesome job @SFBayDuck, I am looking forward to the full report.  So many things are impressive about your race.  21,437 ft of of elevation, it takes me about 6 months of training to get that, and @Hang 10 at his current pace (if you believe his 262 ft of elevation over 1530 miles) will get there in 54 years.  I would definitely struggle with staying wake for 32 hours, and how are you able to type coherent posts after all of this?  
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I was pretty wired for several hours afterward.  I actually didn't battle the sleep monsters like I did in my other 100.  I cut out caffeine in the week before the race in the hope that it would have greater effect during, and I think that helped, as I started using caffeinated gels, drinks, and drinking Coke at aid stations after it got dark.  Afterward I had dinner about 7:30 and then hung out with my parents in the hotel room until about 10:00, then I hit the wall.  Kicked them out, took an epsom salt bath (almost fell asleep in there), and then went to bed at 10:20  I actually slept ok, waking up a bit every time I moved (because everything, literally everything, hurts), but fell back asleep each time.  At 4:00 AM I woke up hungry, ate all the leftovers from dinner, drank a beer and a shot of Makers, then went back to sleep until 9:00 AM.

SayWhat? said:
Woohaa!  Incredible @SFBayDuck, especially dealing with IT band issues the last 40 (FORTY!!) miles.  That's what I'm most fearful of based on race history, so mind sharing how you dealt with that or attempted to mitigate the IT issue the last half?
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I won't lie, it sucks. It's been the bane of my ultras pretty much from the start.  My first 50M, it started at mile 10 or so.  My last 100K, it was fine until about mile 35-40.  And this weekend it made it until 100K - so it's getting better.  Obviously the downhills, especially steep ones, are the worst, but I find I'm able to move ok (relatively for that many miles in the legs) on flats, and power hiking uphills is fine.  I do put a roller stick in a couple drop bags and work on it, that helps for a little bit, but obviously that's not an option in a shorter race.  I have used the IT band strap in the past and I've found that helps, but the one time I tried it during a 100K the chafing was so bad underneath it that I ended up taking it off.

Juxtatarot said:
:goodposting:

Other than this, I have no idea what to say!  I have trouble even comprehending what a 32 hour mountain race would feel like.  In many ways, it's a completely different sport than what most of us do.  I've never even ran for 4 hours straight and running up a 50 foot hill seems like torture!  Great job, Duck! 
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We all put in specific training for what we do, have personal goals, and try to poop in the morning before a race, but other than that it really is a different sport!  At least at the level (mid-back of the pack) that I'm at.  You get up to the front, like what Tim Tollefson and David Laney and Zach Miller did out at UTMB this weekend, and it becomes much more similar to what most of y'all are doing as those guys are really racing and pushing hard for so much of their events.  That blows my mind, the thought of hammering yourself for 15-22 hours, not just doing your best to move forward as efficiently as possible which is what I'm trying to do.

 
Just amazing Duck. So pleased to be able to follow this with you. And thanks for giving us so much detail on your prep, races, gear, after the race, etc.

Really cool.  :thumbup:

 
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