Ran a 10k - Official Thread (4 Viewers)

[MAC_32]

@MAC_32 - Gotta love demolishing your PR and not feeling 100%.  What was with the 6:40 goal?

Not being sure exactly what I'd have given the last two weeks I just didn't want to be any slower than that as that'd have been quite a bit slower than May's half. I was hoping for faster, but I didn't want to force it if it wasn't there...which knowing me would have happened if I set expectations. I ended up doing probably about what I should, a little faster than the half.

 

[SFBayDuck]

A little insomnia last night allowed me to finally finish my race report.  You can see the whole thing, with pictures, here, or you can click on the pic names in this post and you should be able to see them:  https://sfbayduck.blogspot.com/2016/09/tall-trees-and-tough-trails-cascade.html

It was about 1:00 PM on Sunday and I'd been running and hiking since 9:00 AM.....on Saturday.  I struggled up the final steep climb of the race going into mile 90, stopping repeatedly to catch my breath.  "Get your heart out of your ears and back into your chest," said my buddy Surf, who had been pacing me since mile 55.  We finally hit the top, with 6 miles of the Silver Creek Trail ahead of us to the final aid station, and I remembered the runners guide describing this section of trail as "steep downhill, moderate downhill, steep downhill."  If you've ever had IT band issues, as I'd been dealing with for the past 30 miles, then you know that's not what you want to hear.  My slow pace up and down the six short but steep climbs of the Cardiac Needles from miles 81-86 had put my pre-race time goal out of reach, but Surf maintained some ability to do math and determined that we still had a chance to beat my previous 100 mile finish time.  A chance for a PR, but I'd have to pick it up a bit through this section.  So I pushed down the hill, "running" when the trail was smooth, and painfully picking my way down the steeper sections.  When my watch finally beeped to indicate the mile split, I looked down and laughed out loud - I had been trying hard, and it wasn't even the slow pace I needed to average for the final 10 miles. I slowed back down and tried to even out my effort, as now it was about just getting to the finish as efficiently as possible.  But that short push had set me back.  I'd been taking in calories, but only 100-200 per hour, not the 250 or more I knew I needed.  And I couldn't stop drinking.  I finished my 1.5 liter bladder in an hour, and was stopping to pee every twenty minutes.  I took another salt tab, trying to get my system back on track.  I had a bottle left and tried to slow down on the drinking, but I was so thirsty.  It was becoming a warm afternoon, but I realized my shirt was totally dry as I was no longer sweating.  Are my fingers puffy?  I wasn't sure, but it seemed like they might be.  As I kept moving slowly down the hill, I could just feel myself getting hotter and hotter.  I finally told Surf that something was wrong, but that I just needed to take some time at the next aid station at mile 96 to cool myself off.  Ice in my pack, ice in my arm sleeves, ice on my neck, ice water.  I poured the last of my water over my head, and as we started to hear the aid station off in the distance, Surf ran ahead to get me some ice water.  A few minutes later he came running back up the trail.  "They're out of ice," he calmly said.  My heart started to sink and my head started to spin just a bit.  I didn't come this far to only come this far.....Pre RaceKarl Meltzer has famously said "100 miles is not that far." Considering the 'ole Speedgoat is out right nowtrying to set the record on the 2,200 mile Appalachian Trail, that may be true for him. But for most it's a long, long way. It's a distance I've only covered once before, at Pine to Palm in 2014. But after not running a 100 last year I knew I wanted to try another in 2016, so after being shut out of Western States (again) and Hardrock I threw my name in for the Cascade Crest lottery early in the year.  As a qualifier for both of the above races the popularity of this old school ultra seems to be growing, so it wasn't a big surprise in February that my lottery streak continued - now 0-7 in various ultra lotteries! But I was in the 20s on the wait list, so the odds looked pretty good that I'd end up getting in. And after submitting my qualifier and trail work information in June, on August 1st I was officially entered in the race.
 


 


 

I had recovered pretty well from Canyons 100K back in May, with no lingering achilles or IT band issues. After a few weeks off I ramped back up through June, and had the opportunity to once again pace Surf at Western States. I then took advantage of my daughter being on vacation with her mother for a couple of weeks to head out on a "dirtbag runcation" road trip in July.  Such an incredible adventure with runs and hikes in Flagstaff, around Silverton and on the Hardrock 100 course (highlighted by going up Handie's Peak at 14,058'), and in Moab on the way back home, all while sleeping in the car and camping for free every night.  What an opportunity to experience real mountains and trails unlike any I've ever been on, not to mention spectating an amazing race at Hardrock.  Combined with good consistency and solid efforts earlier and later in the month, and July was my biggest month ever in terms of miles, hours, and total elevation gain.  After a two week taper I was feeling pretty good and confident in my training heading into the start.

The view from 14,058' Handies Peak on the Hardrock 100 Course

These things never quite capture what it's going to be like!

Start to Tacoma Pass (Miles 0-25)
The start was the typical nervous energy as 164 runners and their family and friends milled about.  The unusually civilized 9:00 AM start allowed for a more relaxed morning routine than normal, and after the pre-race meeting and yet another porta-potty stop we lined up and were off.  We ran down a road for a bit, and as always I started comfortably at the back of the pack.  As we transitioned onto the trail I chatted with fellow Bay Area runner Chihping Fu who I'd seen at other races but had never met before.  It didn't take long before we began the initial 3,000'+ climb up to Goat Peak which would take us to almost the 10 mile mark and the Cole Butte Aid Station.  The miles ticked off slowly but easily, mostly power hiking before we finally hit some downhill switchbacks that allowed me to open up the stride and run for a bit.  Of course that only lasted for a couple of miles before it was back up, up, up to the Blowout Mountain Aid Station, still feeling good and enjoying the cool weather.

8:59 AM, let's do this

Two things that had me anxious going into the race, besides of course the sheer enormity of the challenge of 100 miles, were bees and the Snoqualmie Tunnel.  Runners from previous years had reported running through swarms and suffering 5, 10, 15 bee stings, and most occurred on the section that was coming up.  I'm not allergic but I'm no fan, so I ran slightly behind runners in front of me, thinking I'd get a warning yell if we hit a heavy bee section and I could try and sprint through.  At one point I was cruising along some rolling single track, the last runner in a group of six when all of a sudden "zzzzzzzzzzzzzzzzz" and BANG BANG, I took a sting on each leg.  One was on the outside of the right leg near the knee, and the other was right above the ankle bone on the left leg.  I let out a yell and took off, passing a couple of the runners in front of me - none of whom had gotten stung!  I guess they had gotten them riled up just enough to take out their aggression on me.We soon hit the iconic Pacific Crest Trail, where we would spend the next 50K or so.  I kept an eye (and an ear) out for more bees while we cruised along, moving well (10:30-12:30 miles) on the downhill section after taking the suggested quick detour to the peak of Blowout Mountain.  It was foggy and cloudy up there so we missed out on some views, and the runners just in front of me had seen a military jet fly by - below where we were up on the mountain!  But the fog kept it nice and cool, perfect running weather.
 

Feeling good on the PCT (photo Glenn Tachiyama)


 


 

The first crew aid station was Tacoma Pass, just over 25 miles in.  I had created a chart with 28, 30, and 34 hour splits to give me an idea of how I was moving, and as I hit the aid station I was 6:30 into the race, about 10 minutes behind the 30 hour pace splits - pretty much where I expected I'd be.  It was great to see my parents and Surf, I was feeling great, energy was good, and other than the bee stings nothing really hurt.  As I would do each time I had access to my crew or a drop bag I cleaned and re-lubed my feet, changed socks, and filled the bladder in my pack.  The it was back down the trail.Tacoma Pass to Hyak (Miles 25-55)
 


 


 

This next section of PCT was still mostly nice and smooth, starting with an almost 4 mile climb out of Tacoma.  At one point we could hear cheering, but I knew that we were still at least two miles out from the next aid station.  The trail dropped into a clearing, and there we found a real trail party.  A PCT trail crew had set up "The Gauntlet", with beers lined up on both sides of the trail and a table full of beers and whiskey at the end.  I smiled and ran through to some cheers, and when I grabbed a Ranier off the table and threw a little down, the cheers got louder.  Thanks for being out there all, fun distraction!  The trail continued on, mostly rolling with some moderate climbs, and it took a little less than three hours to get to the next aid at Snowshoe Butte.  Just over eight hours for a 50K, pretty slow but faster than my first half at Canyons 100K by an hour and right about where I hoped to be.  It was another hour or so to my next drop bag at Stampede Pass where I took care of the feet again, and set back off on the PCT about 6:15 PM with the goal of getting to the next aid station without pulling out the headlamp.

Trying to keep the feet happy

Incredible Views


 


 

I left with the headlamp turned on and headed out into the night .  The trail turned more technical here, and I started to get a little frustrated with how slowly I was moving as everything was seemingly steep or rooty or rocky.  I think I got a little behind on calories as well, as I was starting to get tired of the Tailwind in my hydration pack and anything sweet in general.  I passed by a campsite with thru hikers near Mirror Lake, laughing and enjoying a fire, and I started to wonder why the hell I was doing this.  Another series of climbs, then I dropped into Olallie Meadow aid station a little after 10:00 PM. Scott McCoubrey handed me a plate of pierogis at the aid station, and I'll be damned if they weren't the most delicious things I'd ever eaten.  After a second helping, I headed off and down a super steep and rough dirt road, spirits lifted again, looking for the ribbons marking where we would plunge down into the trees.


 


 

Yes, that's correct, at about mile 50 the course leaves the road and drops straight down a hill side.  Ropes guide you from tree to tree, with a grade my Strava file showed to range from -20% to -45%!  Pretty much straight down, and then it spits you out onto a fire road heading toward the tunnel.  The Snoqualmie Tunnel is a former railroad tunnel that runs 2.3 miles under 1,400' of mountain.  I had been a little concerned about feeling claustrophobic in here, so I turned off my headlamp, turned on my flashlight, and pointed it at the ground in front of my feet.  Just focus on that circle of light and run.  And I ran, and ran.  I saw a light up ahead and passed one runner, then another.  I started to realize that I was just too tired to worry about claustrophobia, and actually looked around a bit - enough to see the mice scampering about on the edges of the tunnel (what the hell do they eat in here?).  I passed a third runner and a few minutes later emerged on the other side, letting out a big "whoop" to alert the runners behind me that the end was near.  Then it was into the Hyak aid station, where my parents and Surf were waiting.

Snoqualmie Tunnel. It's creepier in the dark (photo Doug MacDonald)Hyak to Mineral Creek (Miles 55-75)


 


 

At Pine to Palm in 2014, I was at my lowest around the half way point.  I was struggling bad, and barely made the cutoff at mile 52.  But here I was at mile 55 feeling good, and looking forward to having some company on the trail as Surf was going to pace me from here.  I was about thirty minutes behind my projected 30-hour splits, but still moving well.  I put on some warmer clothes, said goodbye to my parents, and off we went.  After running on the frontage road for a bit we finally hit dirt again and began to climb, up 2,000' over four miles on a gravel road.  It was a bit of a grind, but it was good to have company out there.  We came into the Keechelus Ridge aid station, and I started to see the toll the miles were taking on some runners.  Three or four runners huddled around a propane heater, and one was asleep, wrapped up in a poncho.  An aid station volunteer woke him up, letting him know he'd been there for an hour and he might want to get moving.  I thought he might be done, but as we were running the four miles back down the hill he passed us, moving well.  Sometimes you just need a nap!

Surf ready for 55 miles of pacing duties

My body had been holding up pretty well so far, although my right IT band band had been tightening up a bit.  This long downhill finally put it over the edge, and I started to feel that all too familiar pain in the outside of the knee.  I was pretty happy that it had held up until the 100K mark, but I knew this was going to be with me for the final 40 miles or so, and the downhills were going to hurt.  Surf and I came into the Kachess Lake aid station at mile 69, where I put down some grilled cheese sandwiches before we were sent on our way and wished good luck.  Good luck??The Lake Kachess Trail is better known as "The Evil Forest" or "The Trail From Hell".  I had seen bits and pieces of it thanks to the Ginger Runner's short film last summer, but that just doesn't do this section of "trail" justice.  Beginning with a log crossing six feet over the creek, it is basically four miles of scrambling.  Up steep but short climbs.  Under logs.  Over logs that have foot and hand holds chainsawed into them.  Down small drops.  Along the lake where the trail is completely washed out.  It was relentless!  The elevation profile looks totally benign, almost flat, but I sure don't remember any flat.  While we struggled through we tried to keep our sense of humor, laughing at how ridiculous this was.  As we neared the end the sun started to rise, bolstering the spirits a bit.  We finally crossed the creek that marked the end of this section and came into Mineral Creek aid station around 7:00 AM, beaten down more than just a little bit.Mineral Creek to the Finish (Miles 75-100)
I had a drop bag here, and again cleaned and lubed my feet and put on new socks.  A few other runners sat around, trying to regroup after that tough night time section.  I knew from the elevation profile that the final quarter of the race was basically 15 miles of climbing then descending back down to Easton over the final 10 miles.  Surf and I headed off on a long fire road section, chatting with other runners as we passed them or they caught up to us.  We finally came into No Name Ridge around 9:00 AM to find beer garden set up, complete with volunteers in lederhosen.  I promised to come back for a beer after the race (sorry I didn't make it back!), and we headed off to tackle the Cardiac Needles. The course guide describes this section as "the prettiest and toughest on the course".  Yup, the toughest section begins about 82 miles in!  We spent the next few hours climbing up some of the steepest, most relentless climbs I've ever experienced.  More than once, Surf or I looked up and exclaimed "you have to be kidding me!" as false summit after false summit kept us moving into the sky.  There were sections through here that reminded me of what I had seen of the Hardrock course, narrow, rocky trail carved into the mountain side with steep drop offs.  I definitely understood now why this race was a qualifier!  And like Hardrock, it was indeed beautiful, although I was too exhausted to take out my camera to capture any of it.  We finally came up to the Thorp Mountain aid station at mile 86, and were told to climb the half mile up to the summit and come back before getting any aid.  This was the only out and back section of this looped course, so it was cool to pass runners as we went up and back down, encouraging each other.  And the views were indeed worth it.  We spent a few minutes up there soaking it in, reminded yet again of why we do this.

Climbing up Thorp Mountain (photo credit Glenn Tachiyama)


 


 

The short and steep climbs continued after Thorp, just relentless, before hitting the highest point of the course just before the French Cabin aid station at mile 89. I had noticed my thirst increasing, I figured as a result of the effort I was putting in to get up the climbs.  I struggled to handle the downhills thanks to the pain in my knee, and while I knew it was "only" 10 miles to go, that still meant over three hours of being out here.  And I was ready to be done.  So we pushed, to see if I could pick it up and make that PR....
 


 


 

After Surf told me there was no ice left at Silver Creek aid station, I struggled in.  His wife and kids were there, which was a nice surprise, and my parents were waiting as well.  I sat in a chair and told them I wasn't doing well, totally overheated.  Before UTMB earlier that weekend, Zach Miller had posted on Instagram "I didn't come this far to only come this far.  #perseverence".  Those words bounced around my head, as I struggled to figure out how I was going to get myself back together.  I could hear people talking, and I was responding, but I wasn't right.  Then I heard Surf say, "get in the creek", and my crew helped me over and into the cold, cold waters of Silver Creek.  I sat there for several minutes, trying to get my core temperature under control.  I was helped back into the chair, and the amazing volunteers kept helping - bringing over Coke, putting wet rags on my neck and head.  I was starting to feel better, feel a bit more "normal", and a medical volunteer came over to talk to me.  He said "you sound coherent, so I think you're ok to continue", and that was such a relief - my biggest fear was that I would be held there for too long, or worse yet just not allowed to move on. 

Trying to cool off in Silver Creek

I finally got up and got ready to go, and my dad put his hand on my shoulder and said "finish strong."  After what I had just gone through I kind of chuckled and said something like, "oh, I'll finish," but he said again, "finish strong."  Surf and I headed off down the trail, but my equilibrium was so off that I was shivering so bad my teeth were audibly chattering!  It took a good ten minutes or so for my body to figure out what was going on and reach some sort of stasis, and then I was running again!  Shuffling, very slowly, but shuffling along.  Then bam!, I felt a sharp pain in my little left toe.  Oh come on!  I knew right away it was a blister, and I just couldn't put any weight on it.  We found a log to sit on, I took off my shoe and sock, removed a pin from my race bib and started punching holes in the blister.  That damned pin was the dullest one I've ever seen, so that sure felt good, but I was able to get it drained and get my sock and shoe back on.  Surf had needed to do the same thing at about mile 85 of Rio del Lago 100 last year when I was pacing him, and I remember telling him that the next few steps would be the most painful he'd ever taken.  And now it was my turn!  It took another 5-10 minutes of limping along before the toe numbed up enough that I could shuffle along again.  We hit the final road section and Surf mentioned we could still make it in under thirty two hours, and it's funny how stuff like that matters at mile 98.  I got passed by a couple of runners, but then managed to pick it up and run it in (a 12:22 mile 103 on Strava!).  We crossed the railroad tracks toward the finish line, Surf reached out to give me a fist bump, and I finally crossed at 31:54:29, 94th out of 127 finishers and 164 starters.

It is done.

Huge thanks to Rich White and the rest of the Cascade Crest crew, and all of the incredible volunteers for taking care of us out there.  A really well run race, with a great old school vibe.  And of course thanks to my parents for being out there until midnight, and again the next day.  And to Surf for keeping me moving.  I pretty much always train by myself, so between pacing him at three 100s and now him pacing me here, I've now spent more hours on the trails with him than anyone else!

"Thanks for the buckle, but I'd like to have some words with you about that Trail From Hell...."

 

[SteelCurtain]

Week 5 was a good week...

M: 6 recovery @ 9:06/131.  Legs were DEAD.
T: 10/4 LT @ 6:30/171. Really happy with this considering how tired I was.  Humidity dropping was a big boost.
W: 15 MLR @ 8:05/140.  I usually dread these mid-week MLRs, but this one was different.  Very comfortable/relaxed - just putting in the work.
T am: 6 recovery @ 8:55/131.  Legs felt good
T pm: 4 recovery @ 9:06/132.  Did this on the treadmill.  My stomach was not happy.  I had to bail at 3.4 to jump on the crapper. :X
F: 13 MLR @ 8:01/141.  Gorgeous morning.  Legs got heavy at the end.
S: 6 recovery @ 9:09/127.  My legs just didn't want to move at all.    
S: 18/10 MP @ 6:58/164.  Well holy crap, that was fast.  I wasn't sure what I was going to have today after the 4mi warmup was pretty blah.  The MP miles actually felt better to where I had to keep fighting myself from speeding up.  For some reason I thought this was supposed to be 12MP, but realized at mile 14 that couldn't be right.  When I realized that meant I only had 2 to go instead of 4, it was a nice buzz to finish things off.  I stopped trying to hold back and just let things go for the last MP mile - came in at 6:51/169   171 is my 'rev limiter' for MP, so I'm rather shocked to see that.

78mi for the week

Another great week for you.  I have a good feeling about your fall. 

One question -- why the treadmill on Thursday PM?  I guess in retrospect, it was good you were near the crapper.

 

[beer 30]

All these years in and you're still ####### nuts Duck, great report as always and congrats on the 100!

 

[ChiefD]

Amazing Duck. Great report as always, and once again totally in awe of you. 

 

[tri-man 47]

Wow, Duck.  The bees, the night running, the Trail from Hell night running ...not to mention 100 miles! ...I just cannot imagine.

As I said on FB, that Thorp Mountain pic is absolutely an all-time classic.

So happy for you; so proud of you.

 

[Ned]

We hit the final road section and Surf mentioned we could still make it in under thirty two hours, and it's funny how stuff like that matters at mile 98.

Duck...... I seriously don't know what to say other than that was a ####### incredible read.  Really well done - thank you for taking the time to write it so well!  And those pics....  

The trail from hell sounds really cool - if it was a race on its own!

The above quote is incredible when you really sit there and think about it.  

 

[Ned]

Another great week for you.  I have a good feeling about your fall. 

One question -- why the treadmill on Thursday PM?  I guess in retrospect, it was good you were near the crapper.

I was going to run at soccer practice, but my wife was running late.  So I had to bring both kids to practice - I didn't want to leave one of them on the sidelines while I ran.  I hate that damn machine with every fiber of my being.  

 

[SteelCurtain]

@SFBayDuck  Speechless.  And in awe.  Congratulations!

 

[SFBayDuck]

Thanks all, for indulging me and my race reports!

Wow, Duck.  The bees, the night running, the Trail from Hell night running ...not to mention 100 miles! ...I just cannot imagine.

As I said on FB, that Thorp Mountain pic is absolutely an all-time classic.

So happy for you; so proud of you.

Thank you sir!  And agreed, I was super stoked when I saw that picture, one of my all time favorites.  

Duck...... I seriously don't know what to say other than that was a ####### incredible read.  Really well done - thank you for taking the time to write it so well!  And those pics....  

The trail from hell sounds really cool - if it was a race on its own!

The above quote is incredible when you really sit there and think about it.  

Surf and I agreed that if miles 70-90 (Trail from Hell, 4 mile climb, and then the Cardiac Needles) was it's own race, it'd be one of the toughest either of us had ever run.  And here, you had to run 69 miles to get there!

And yeah - it's kind of funny to look at quotes like that, it's an interesting look into the mindset at various stages in the run.

 

[SayWhat?]

Thanks all, for indulging me and my race reports!

Thank you sir!  And agreed, I was super stoked when I saw that picture, one of my all time favorites.  

Surf and I agreed that if miles 70-90 (Trail from Hell, 4 mile climb, and then the Cardiac Needles) was it's own race, it'd be one of the toughest either of us had ever run.  And here, you had to run 69 miles to get there!

And yeah - it's kind of funny to look at quotes like that, it's an interesting look into the mindset at various stages in the run.

So awesome man.  Great race report, and an even more impressive run. That's bad ### that you pulled through that kind of a finish when I'm quite sure your body was telling you to shut it down.  Rest up and let us know what's next!

 

[bushdocda]

Duck- sick achievement, awesome write up and incredible pictures. 

I dream of those big trail/elevation races. Thanks for sharing knowledge and experiences here. 

 

[Hang 10]

Duck, I can't even imagine. Way to get it done! Congrats!

 

[tri-man 47]

And only Duck could write a race report that's long enough, and sophisticated enough, for it to begin with a two paragraph teaser! 

Our reports: "I got up, pooped, then raced hard."

Duck's report: "It was the best of times, it was the worst of times ..."

 

[Hang 10]

So I had a pretty interesting training week last week. The beginning of the week, I really started to feel that my fitness is headed in the right direction.

Monday: I took a rest day in the first time and forever and ended up going surfing. Waves were decent size. 4-6ft and a pretty significant drift. Wasn't much rest really. after 2 hours I was pretty beat.

Tuesday: Legs felt great, so I decided to let my HR drift a bit for my MLR. 14 miles @ 7:50(159)

Wednesday: Had 8 miles on the schedule but got a little lost on my route and ended up with 9.1 @ 8:11(149) Skipped the gym again and went surfing again. Really fun waves. 

Thursday: Ate some way too spicy buffalo chicken for dinner Wed. night and my stomach is wrecked in the AM. 2 miles into my run I need to stop into Walmart and covince the lady to let me in the place without a shirt because I'm about to #### my pants. Despite all the trials and tribulations, I manage a pretty decent run. 11 miles @ 8:08(151).  

Thursday night, is when things took a turn for the worse. Suddenly, I'm sick. Every time I swallow, it feels like razor blades going down. Ugh. I can barely sleep that night.

Friday: I SHOULD rest but I'm stupid. I sleep in but later convince myself to go for a run. 6 miles @ 8:19(158) I feel like garbage. That evening I was obligated to work the Rock n Roll Half Marathon race expo as one of my official pacer duties. By the end of my shift, I just wanted to curl up under a blanket and sleep the weekend away. Just then, I get word that the race may be canceled because of hurricane Hermine. :fistpump: Maybe I'll get that rest after all. No, I'm not that lucky...all the festivities for weekend are pretty much canceled but the race is still on. FML

Saturday:  I start to feel slightly better but far from well. I try to rest and hydrate but still squeeze in a 4 mile shake-out run @ 8:36(144).

Sunday: Race day. I mentioned awhile back that I would be pacing the 1:32 group for this race. I figured that around 7:00 pace would be close enough to make it a marathon workout. So basically, the plan for a 15/13 @ marathon pace. I'm feeling slightly better than Saturday but I knew not being 100% would put this effort above marathon effort for sure. Conditions were better than usual for race. 70 degrees at the start and dew point in the low to mid 60s. Wind is pretty strong out of the north but it's better than being hot. The SI is typically 150+ for RNR so I'll gladly take 130's. 

Do a 2 mile warmup @ 8:07(160) and I'd be lying if I wasn't feeling the pressure. I've never paced a race before and I feel like crap. Ugh. I do not want to fall apart holding my pacer sign. How embarrassing would that be?

We head to the corral and my HR is already in the 120s. The nerves are getting to me. I try to chat it up with people around us and get a few people asking us the pacing strategy. The plan was run 6:50-6:55 when we had slack wind or a tailwind and that would give us a little cushion for the last 3 miles which would have a pretty solid headwind (15-25). 

Gun goes off and I look at my watch immediately to check my pace. This will be the first of 1000 times I check my garmin. 

We settle in start clicking off 6:50ish pace. We have a group of about 5 people following us.

Mile 1 - 6:51

Mile 2 - 6:50

Mile 3 - 6:50

My legs feel decent but I am working for sure. Around this time was the first I sneak a peak at my HR. 182. Not good but I don't feel the pace is unstainable. I'm trying to think positive.

Mile 4 - 6:57

Mile 5 - 6:51

We are down to me, my pacing partner and 2 other guys at this point. I'm happy that we are putting some time in the bank because I'm thinking I may need it.

Mile 6 - 6:53

I try to keep things light for the group and I'm still able to crack a few jokes despite my HR in the mid 180's now.  At least now I'm confident that I'll get it done.

Mile 7 - 6:54

Mile 8 - 6:54

At this point I make a mistake. I take this sports fuel or whatever you call it because I think it's a gel. (I forgot mine) It's kinda like one of those squeeze apple sauce packets you can get for kids these days. Except it was some form of liquid...not a gu. I don't know what the #### it was honestly. Anyway, I slammed it down and it immediately turned my stomach. I thought I might barf right then. I do my best to hold it together though. Which I do for a while anyway.

Mile 9 - 7:01

Starting to get a stomach cramp but it's not too bad. Praying that it doesn't get worse.

Mile 10 - 6:55

At this point, we are down to 1 guy in our pace group. He's looking good and I try to encourage him to finish strong. He takes off and leaves us.

Mile 11 - 7:02

Definitely feeling the wind now and my partner and I decide to use a little of the cushion we built and slow it down a tad. Can't wait for this to be over.

Mile 12 - 7:15

We head up the only hill in VB, which is the bridge over the inlet. Wind is strong now and when we get to the top, I tell my partner, I'm definitely going to puke. We hit the boardwalk and the wind dead in our face. I think we have a huge cushion but jokes on me as the course is long. REALLY working now. 

Mile 13 - 7:05

.21 mile - 6:40

Hit the finish line and quietly walk over the bushes and barf out that nasty drink I had at mile 8.

Overall time was 1:31:50. Damn, can't believe was so close. Glad we banked that time. Garmin said ran 13:21 @ 6:57 (184). Our boy finished 30 seconds a head of us and he was pretty happy. Hey, at least we helped one guy right?

So yeah, I don't know what to really take away from that race other than I got it done despite adversity. Hopefully future MP workouts will give me a better idea what I can hope for in November.

Overall mileage for the week was 59 1/2. 

 

[MAC_32]

2 miles into my run I need to stop into Walmart and covince the lady to let me in the place without a shirt because I'm about to #### my pants.

Eventful week!

 

[Juxtatarot]

Any midwest spring marathon recommendations? I'm trying to figure out what marathon to use as a qualifier for Boston 2018.  I thought briefly about running Boston 2017 to qualify but that's a pretty hard course. 

 

[SFBayDuck]

Our reports: "I got up, pooped, then raced hard."

Thursday: Ate some way too spicy buffalo chicken for dinner Wed. night and my stomach is wrecked in the AM. 2 miles into my run I need to stop into Walmart and covince the lady to let me in the place without a shirt because I'm about to #### my pants.

Poop.  It always comes back to poop around here.

On that note, believe it or not I edited stuff out of that report to shorten it a bit, including a poop story.  Sunday morning as we were beginning the 4-mile climb up a fire road after the Trail From Hell, I felt the need to lighten my load.  Crew people were walking down the fire road to the aid station, there were a few runners near me, and the fire road had a creek running along one side and a big drop off on the other.  So there was nowhere for me to go.  I was weaving back and forth looking off the sides of the road, trying to find a private(ish) spot that would minimize the risk of me falling down a cliff side, shorts around ankles, firing out logs as I tumbled.  After about 15 minutes of ever-increasing urgency I finally spotted a flat spot behind a tree, handed my hydration pack to Surf, and dug out the wipes I'd been carrying with me since the start.  I dug a little hole on the far side of the tree, and proceeded to drop into a "wall sit" against the tree. Now normally a wall sit for a minute or two isn't a huge deal, but after climbing up and down mountains for almost 24 hours, my legs were shaking almost as soon as I started.  I twice almost dropped right into the hole I had dug, but I managed to finish the deed and put the wipes to use to clean myself up.  I climbed back up to the road, happy that my power-to-weight ratio for the upcoming climbs had just been improved significantly.

It wasn't all good news though.  I'm a salty sweater, and after hours of moving out there, salt builds up between the cheeks and can lead to some very uncomfortable chafing.  I had been feeling that a bit, but had done a good job of re-lubing throughout the race to this point to keep it at bay (no, I never double dip into the jar of vaseline at the aid stations).  Well, the wet wipes had stripped my undercarriage of all lubrication, and within an hour or so the chafing came on full force.  Flash forward to sitting in that creek at mile 96 to try and cool myself off, and the shock of pain I felt as my butt hit the water may have been a part of what shook me out of the funk I was in.

 

[SFBayDuck]

Do a 2 mile warmup @ 8:07(160) and I'd be lying if I wasn't feeling the pressure. I've never paced a race before and I feel like crap. Ugh. I do not want to fall apart holding my pacer sign. How embarrassing would that be?

We head to the corral and my HR is already in the 120s. The nerves are getting to me. I try to chat it up with people around us and get a few people asking us the pacing strategy. The plan was run 6:50-6:55 when we had slack wind or a tailwind and that would give us a little cushion for the last 3 miles which would have a pretty solid headwind (15-25). 

Gun goes off and I look at my watch immediately to check my pace. This will be the first of 1000 times I check my garmin. 

This would scare the hell out of me, having other people's races dependent upon me not screwing up.  Good for you, and way to get it done.

 

[Sand]

Sunday: Race day. I mentioned awhile back that I would be pacing the 1:32 group for this race. I figured that around 7:00 pace would be close enough to make it a marathon workout. So basically, the plan for a 15/13 @ marathon pace. I'm feeling slightly better than Saturday but I knew not being 100% would put this effort above marathon effort for sure. Conditions were better than usual for race. 70 degrees at the start and dew point in the low to mid 60s. Wind is pretty strong out of the north but it's better than being hot. The SI is typically 150+ for RNR so I'll gladly take 130's. 

For the dumb question of the day - why 1:32?  I've always seen even times for pacing - 1:30, 1:40, etc.  There has to be a significance there I'm just missing.

 

[Hang 10]

For the dumb question of the day - why 1:32?  I've always seen even times for pacing - 1:30, 1:40, etc.  There has to be a significance there I'm just missing.

Not a dumb question at all. I asked the same thing. It's certainly an odd time. I was told they choose it because it's the female qualifying standard for NYC marathon. 

 

[MAC_32]

So after today's Suck fest I briefly thought about doing my 15/12 run tomorrow morning in the 4's.

Checked out weather.com.

4 am - 83 w/90+% humidity

 

[ChiefD]

So after today's Suck fest I briefly thought about doing my 15/12 run tomorrow morning in the 4's.

Checked out weather.com.

4 am - 83 w/90+% humidity

Oof. 

My run tonight is going to be about as pleasant as that. 86 + 75 dew point right now.  :X

 

[Sand]

Not a dumb question at all. I asked the same thing. It's certainly an odd time. I was told they choose it because it's the female qualifying standard for NYC marathon. 

So, in summary, you were helping a group of fast chicks.  

That's definitely the kind of job to get at one of these things.  

 

[Hang 10]

So, in summary, you were helping a group of fast chicks.  

That's definitely the kind of job to get at one of these things.  

In theory, yes but in reality, no.

 

[tri-man 47]

2 miles into my run I need to stop into Walmart and convince the lady to let me in the place without a shirt because I'm about to #### my pants.

Well, see, you should have gone to K-Mart to ship your pants.

 

[MAC_32]

Oof. 

My run tonight is going to be about as pleasant as that. 86 + 75 dew point right now.  :X

Mine will probably be the same. I'm opting for the extra two hours of sleep and will dance with afternoon thunderstorms instead. If the heat gets to me and I have to bail early then so be it. I'll be fighting it though!

 

[ChiefD]

Mine will probably be the same. I'm opting for the extra two hours of sleep and will dance with afternoon thunderstorms instead. If the heat gets to me and I have to bail early then so be it. I'll be fighting it though!

Yeah, that was me today. I fully intended to run this morning, but the alarm went off at 5 and I just couldn't do it.

In retrospect, it turned out ok. Had a pretty good slow run and kept my HR relatively low despite the heat. A good barometer of my fitness. I was pretty pleased.

 

[FUBAR]

And only Duck could write a race report that's long enough, and sophisticated enough, for it to begin with a two paragraph teaser! 

Our reports: "I got up, pooped, then raced hard."

Duck's report: "It was the best of times, it was the worst of times ..."

I'd subscribe to duck's podcast or blog.  We all would. 

SI isn't too bad here, just in the 140s. But I'm learning why midweek tempo runs suck.  Only 6@MP (1 mile Warmup, another mile cooldown) today but it got rough at mile 5. 

 

[ChiefD]

Race question for you fellers: there is a 10K scheduled here for Sunday morning. I have a scheduled 17 miler on Saturday, which I was just going to run as an easy run. Any potential damage to running a 10K on Sunday? 

Weather is going to be awesome. My Saturday run is going to start off in 60 degree weather, and the forecast for Sunday morning at race time is about 57 degrees. 

Thinking I could always taper back my Saturday run to say, 15 miles or so. I ran a 20 miler last weekend and I have my final 20 miler scheduled for next weekend.

Thoughts?

 

[Ned]

Race question for you fellers: there is a 10K scheduled here for Sunday morning. I have a scheduled 17 miler on Saturday, which I was just going to run as an easy run. Any potential damage to running a 10K on Sunday? 

Weather is going to be awesome. My Saturday run is going to start off in 60 degree weather, and the forecast for Sunday morning at race time is about 57 degrees. 

Thinking I could always taper back my Saturday run to say, 15 miles or so. I ran a 20 miler last weekend and I have my final 20 miler scheduled for next weekend.

Thoughts?

How beat up are you the day after a long run?  I wouldn't expect to be able to perform anywhere near my peak.  With your shortened training schedule, I think the 17 is much more important than trying to squeeze in a 10K.

Or................... run a longer recovery run on Saturday (say 6mi - just keep it EASY).  Then on Sunday, run a 2-3mi warm-up before the race and then a 5+mi cool down after the race.  The longer cooldown probably won't be much fun, but you'll be in much better position to race well and still get decent mileage in.

 

[ChiefD]

How beat up are you the day after a long run?  I wouldn't expect to be able to perform anywhere near my peak.  With your shortened training schedule, I think the 17 is much more important than trying to squeeze in a 10K.

Or................... run a longer recovery run on Saturday (say 6mi - just keep it EASY).  Then on Sunday, run a 2-3mi warm-up before the race and then a 5+mi cool down after the race.  The longer cooldown probably won't be much fun, but you'll be in much better position to race well and still get decent mileage in.

Actually, the days after aren't too bad. After last weeks 20 miler I worked on my buddy's deck for about 4 hours in the afternoon. But normally, on Sunday's I feel like I could run 5 or 6 miles. I just usually use it as a rest day.

 

[Juxtatarot]

@ChiefD

Another option is pulling a Ned by waking up at 3:30 a.m. Monday (or tomorrow) to get the 17-miler in.  

 

[SFBayDuck]

@ChiefD

Another option is pulling a Ned by waking up at 3:30 a.m. Monday (or tomorrow) to get the 17-miler in.  

That's kind of what I was thinking - I've done a very early Friday or Monday long run a few times if the weekend wasn't going to work.  Not usually because of a race, but especially if you do it tomorrow it'd give you an easy day in between.

Might be a dumb question, but why race the 10K at all?  If you were using it as a tempo workout or something I could see that, but it seems like you're just trying to squeeze it in as extra right around the peak of your training.

 

[SayWhat?]

Ugh.  Hoping to channel my inner Duck tomorrow at the Superior 100, but honestly feel soooo tired/lethargic today.  Almost as though my angst is draining me of any energy.  Ungood!  Never really had pre-race worries like this.  Any advice?     :X   :(

 

[SFBayDuck]

After just a few easy hikes the past 10 days I went out for my first run this morning since CC100, 5 miles or so.  My right IT band is definitely still tight and that knee was a little sore, but otherwise felt ok.  Threw in a couple of strides at the end, everything seems to be working.  I plan on just easing back into things for the next two weeks or so before hopefully getting back into training.  

Some of you may have heard of the Dipsea Race, as it's the oldest trail race in the country (next year will be the 107th edition).  It's only 7 miles but obviously iconic, and basically runs right up Mt. Tam and then down to the Stinson Beach.  Of course it's super popular and I haven't been able to get into the damn thing the couple of times I've tried.  So when registration for the Quad Dipsea opened up a few weeks ago I jumped on that, as I knew it'd sell out in a few days.  It's just what it sounds like - out and back and out and back, for 28 miles and 9200' of climbing.  It's Thanksgiving weekend and I'm not 100% sure we'll be in town, but I think we will be so it'll give me something to train for.  

 

[SFBayDuck]

Ugh.  Hoping to channel my inner Duck tomorrow at the Superior 100, but honestly feel soooo tired/lethargic today.  Almost as though my angst is draining me of any energy.  Ungood!  Never really had pre-race worries like this.  Any advice?     :X   :(

Sounds like you've tapered well, then   I almost always feel my worst the few days going into a race, so sounds totally normal to me.  

You going to have a crew/pacer, or going solo and using drop bags?

So stoked for you!  Looks like there is live tracking?  You have a bib number you can give us?

 

[Sand]

Sounds like you've tapered well, then   I almost always feel my worst the few days going into a race, so sounds totally normal to me.  

You going to have a crew/pacer, or going solo and using drop bags?

So stoked for you!  Looks like there is live tracking?  You have a bib number you can give us?

Same here - always felt like dog #### right before my biggest events.  

 

[Juxtatarot]

Might be a dumb question, but why race the 10K at all?  

I've always been a big encourager for the tune up races near the end of marathon training.  After a runner is no longer a novice, it can get very hard to set new PRs.  The great shape you can be in during the peak of marathon training can be the best time to race your best in these shorter distances.  There are also the additional advantages of getting you reacquainted with the pre-race jitters and giving you a confidence boost for the marathon (assuming the tune up goes well).  Also, if things don't go as planned on marathon day, due to weather, illness, injury or whatever, it's nice to already have ran a race in the books you're happy with -- It makes it seem like less of a waste for all those training miles.  And, perhaps, most importantly, racing well is a wonderful feeling.  Why only feel that pride once for a grueling 18 week period when you can feel it 2 or 3 times?

But, that said, everyone is different.  PRs and times aren't as important to some people as others.

 

[ChiefD]

That's kind of what I was thinking - I've done a very early Friday or Monday long run a few times if the weekend wasn't going to work.  Not usually because of a race, but especially if you do it tomorrow it'd give you an easy day in between.

Might be a dumb question, but why race the 10K at all?  If you were using it as a tempo workout or something I could see that, but it seems like you're just trying to squeeze it in as extra right around the peak of your training.

It's just a race that falls at a time that seems to make sense to me. And something to mix up the monotony of training and just have some fun. (as @Juxtatarot pointed out below). Plus, the training schedule I was originally going to follow had an 8-15K race on it for this weekend leading up to the marathon. But, the schedule had the race first followed up by the 17 miler the next day.

So the suggestion of running the 17 miler on Monday makes sense, except getting up at 3:30 just isn't practical for me. (meaning, I really don't want to do that.  )

I like @Ned's suggestion of running shorter on Saturday and then adding a warm up at the beginning and a cool down at the end. Gotta think about this some more.

 

[Nigel]

I've always been a big encourager for the tune up races near the end of marathon training.  After a runner is no longer a novice, it can get very hard to set new PRs.  The great shape you can be in during the peak of marathon training can be the best time to race your best in these shorter distances.  There are also the additional advantages of getting you reacquainted with the pre-race jitters and giving you a confidence boost for the marathon (assuming the tune up goes well).  Also, if things don't go as planned on marathon day, due to weather, illness, injury or whatever, it's nice to already have ran a race in the books you're happy with -- It makes it seem like less of a waste for all those training miles.  And, perhaps, most importantly, racing well is a wonderful feeling.  Why only feel that pride once for a grueling 18 week period when you can feel it 2 or 3 times?

But, that said, everyone is different.  PRs and times aren't as important to some people as others.

I agree with this. After my marathon disaster I was very happy to have run a very solid 10M race 6 weeks before. It confirmed that I'd put the work in and that I was in much better shape than when I started the training cycle. Without it I'd have had a much harder time accepting that the marathon was simply not my day, and that there wasn't much else I could have done on that day to have a better outcome. 

In my case I did what Ned suggested, a two mile warm up before the 10, and a few easy ones after to get the scheduled mileage in. 

 

[SayWhat?]

Sounds like you've tapered well, then   I almost always feel my worst the few days going into a race, so sounds totally normal to me.  

You going to have a crew/pacer, or going solo and using drop bags?

So stoked for you!  Looks like there is live tracking?  You have a bib number you can give us?

Well you guys give me hope then.  I've had nervous energy race mornings before, but nothing like this the day before.  I'd start right now if I could just to get out there and calm the nerves.  

Conditions look good.  Highs in the low 70's, lows in the low 50's.  Chance for some rain, but it seems nothing too bad. Got out on the trail for a hike last night with the family and its in pretty decent condition (mud can be a factor) so that's helpful. 

I've got an easy bib number to remember in 111, which should be easy to call out when entering aid stations as my brain starts to scramble.  Also, with my birthday a week or so ago this is my first race as a (truly non-) Masters runner. 

 

[SFBayDuck]

I've always been a big encourager for the tune up races near the end of marathon training.  After a runner is no longer a novice, it can get very hard to set new PRs.  The great shape you can be in during the peak of marathon training can be the best time to race your best in these shorter distances.  There are also the additional advantages of getting you reacquainted with the pre-race jitters and giving you a confidence boost for the marathon (assuming the tune up goes well).  Also, if things don't go as planned on marathon day, due to weather, illness, injury or whatever, it's nice to already have ran a race in the books you're happy with -- It makes it seem like less of a waste for all those training miles.  And, perhaps, most importantly, racing well is a wonderful feeling.  Why only feel that pride once for a grueling 18 week period when you can feel it 2 or 3 times?

But, that said, everyone is different.  PRs and times aren't as important to some people as others.  

Makes sense.

 

[ChiefD]

Well you guys give me hope then.  I've had nervous energy race mornings before, but nothing like this the day before.  I'd start right now if I could just to get out there and calm the nerves.  

Conditions look good.  Highs in the low 70's, lows in the low 50's.  Chance for some rain, but it seems nothing too bad. Got out on the trail for a hike last night with the family and its in pretty decent condition (mud can be a factor) so that's helpful. 

I've got an easy bib number to remember in 111, which should be easy to call out when entering aid stations as my brain starts to scramble.  Also, with my birthday a week or so ago this is my first race as a (truly non-) Masters runner. 

Good luck in your race! 

Please report back in Duck fashion with photos. 

 

[SayWhat?]

Good luck in your race! 

Please report back in Duck fashion with photos. 

If someone posts a Online Image Posting for Dummies tutorial in here for me, I'll gladly post some photos!  

Duckclaimer:  They won't be as captivating as Duck's photos, but I'm guessing not a single other poster in this thread has ever been on the Superior Hiking Trail?

 

[Hang 10]

@ChiefD I agree with @Ned. Either make Saturday your focus and do your long run and do no more than a recovery run Sunday...Or make Sunday your focus, take Saturday easy and then either go all in on the race or make the race a portion of your long run. 

 

[tri-man 47]

I've got an easy bib number to remember in 111, which should be easy to call out when entering aid stations as my brain starts to scramble.  Also, with my birthday a week or so ago this is my first race as a (truly non-) Masters runner. 

Fun fact: For a few years in HS/college, I bowled in a church league with my dad.  Whenever someone had a 111 on the score sheet, everyone say "put the roof on the s###house"  (add a slanted 'roof' above the three stilts).  That was about as naughty as they talked.  There's probably a weird race mantra in that story somewhere.  More seriously, just use today to run through your mental checklist.  Expect the best ...but plan for the worst.

Chief, I agree about a tune-up race to 'show off' your marathon training, however, I'd be cautious about racing on a training weekend ..especially to race after a long run.  Those long runs are valuable.  Your legs need recovery after a 17 miler.  If you race the next day, don't push it!

 

[SFBayDuck]

Our boy @SayWhat? through 20 miles in 4:16, 54th out of what looks like 219 runners!

 

[SFBayDuck]

Our boy @SayWhat? through 20 miles in 4:16, 54th out of what looks like 219 runners!

Looks to be moving well still, to Mile 34.9 in 8:02 and 39th place.  They appear to be updating the times in bunches (pretty typical since it's often done via ham radio), so spots 30-41 all show in to that aid station in 8:02.  

Looks like the next 20 miles are a series of climbs and descents that should be good for a few thousand feet of gain.

 

[tri-man 47]

Looks to be moving well still, to Mile 34.9 in 8:02 and 39th place.  They appear to be updating the times in bunches (pretty typical since it's often done via ham radio), so spots 30-41 all show in to that aid station in 8:02.  

Looks like the next 20 miles are a series of climbs and descents that should be good for a few thousand feet of gain.

Thru 51.2 miles in 12:42 with a good pace on the most recent section.  Yeah!!!