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Ran a 10k - Official Thread (8 Viewers)

Juxtatarot said:
Much of the rock underlying the Appalachians is sedimentary. Sediment from nearby eroding hills flowed into a basin called the Ocoee. Over millions of years, sediments deposited and transported by water compressed into the high-calcium limestone, dolomite and silica bedrock of the southern Appalachians. Minerals such as pyrite and metallic copper may be found within the sedimentary rock. Igneous Appalachian rocks include pegmatite, alaskite, mica and feldspar formed from molten magma. Rocks of dunite, and olivine containing peridotite are found in the southern ranges.
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"Citation?"  Prof. Tri-man

 
Juxtatarot said:
Much of the rock underlying the Appalachians is sedimentary. Sediment from nearby eroding hills flowed into a basin called the Ocoee. Over millions of years, sediments deposited and transported by water compressed into the high-calcium limestone, dolomite and silica bedrock of the southern Appalachians. Minerals such as pyrite and metallic copper may be found within the sedimentary rock. Igneous Appalachian rocks include pegmatite, alaskite, mica and feldspar formed from molten magma. Rocks of dunite, and olivine containing peridotite are found in the southern ranges.
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Which ones flip up and hit you in the ankle bone?

 
gruecd said:
Just ordered one of these.  Hoping it will help with the sore hammy.
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Yeah...uh....thanks for that link you jackhole.

Now I have a stupid ad for that thing following me around online everywhere. My wife looks over my shoulder last night and says: "You thinking of getting a vibrator?"

<_<

 
Juxtatarot said:
How's the weather?
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Temp of 60 and 54 dew point. But, looks like I need to belong to a sports association or have some certificate that I'm healthy to run. Don't know if a running certificate from the US is good enough. I'll look into it later. 

But for $8 entry and prizes for top 150 (850 Max entered), worth looking into...

My link

 
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gianmarco said:
Temp of 60 and 54 dew point. But, looks like I need to belong to a sports association or have some certificate that I'm healthy to run. Don't know if a running certificate from the US is good enough. I'll look into it later. 

But for $8 entry and prizes for top 150 (850 Max entered), worth looking into...
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Just bandit that thing. 

 
Fall in Chicago, for sure - highs in the low 50s; lows in the high 30s; leaves turning color and starting to fall.  Maybe I should try running again!  It's been 2 1/2 weeks since the hip flare-up at DWD and I've literally done nothing, exacerbated by a heavy workload and, now, a nasty, tight chest cold. :bag:  

 
With my half marathon a week from Sunday, I wanted to get in one last fast run.  It was probably more important for me mentally than physically since I always need that confidence boost. 

I've felt really sluggish the last few days and although the temperature was in the 40s, I was dreading running into the 15 + mph winds this morning.  I walked outside ready to run but didn't like the sound of the rustling tree branches.   I decided to get my keys and drive to the gym instead for the first time since this winter. 

I really love running fast on a treadmill, particularly when it's been awhile.  After warm up, I ended up running a quarter marathon (6.55 miles) at my half marathon goal pace (6:15).  My legs were getting tired but heart rate and other signs seemed fine.  A taper always helps with the tired legs so I think I'm good to go.

 
gianmarco said:
Temp of 60 and 54 dew point. But, looks like I need to belong to a sports association or have some certificate that I'm healthy to run. Don't know if a running certificate from the US is good enough. I'll look into it later. 

But for $8 entry and prizes for top 150 (850 Max entered), worth looking into...

My link
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Photoshop is a wonderful tool...

 
Mohawk Hudson Marathon Race Report             

This race report will be a bit different as I wasn’t racing this one.  I had agreed to pace the 3:45 pacing group.  My PR is 3:15, however, I could probably run about 3:22-3:24 right now.  I’m not in prime shape.

I spent a lot of time trying to research how to pace.  I wanted to find out what people liked and did not like about their pacing experience.  As I went into the race, I tried to run several training runs around the time I would need to run this marathon. 

As the day started to get closer, I got more and more nervous.  I realized that people were relying on me.  What would happen if I had to use the rest room or it was an “off” day?  What if I bonked?  What if, what if, what if?

When I race a marathon, I try to slow my schedule at work and home down that week prior.  I try to make sure I’m fully rested and packed 5 days prior to the race. 

Well, when I paced, I went to the Red Sox/Yankees game on Friday night (getting home at 3:30 a.m.)  I was up at 7:30 and on the road at 8:30 a.m. to drive over an hour to the expo.  I had to work the pacer table from 10 – 12.  Drove the hour back to get my kids off to sports.  Finally back on the road BACK to the race for 6 p.m. for a Pace Team dinner. 

Ate dinner with the 12 (?) pacers.  Then we had a quick meeting.  Not much covered, just logistics in the AM and what to do if you can’t hit your paces (destroy sign and try to go incognito). 

I was pacing 3:45.  The goal was 3:44:30.  And we MUST be within 30 seconds of that time.

Got into the hotel room.  I was rooming with another pacer, Jamie.  3:10 pacer….PR was 2:37 in NYC last year.  He’s hoping for sub 2:30 this year.  GRRRRR.  But he was a super nice guy.

Woke up race morning, met in lobby.  The pacers all took a picture together then we headed to the buses to the start line.  We got up to the start.  Hit the porta potty.  Then had to be in the starting corral 30 minutes before race start.  People started coming up.  Amazing how many people are STILL undecided of their plan a few minutes before the race.   Several people had found my profile on line as well. 

I thought I would have about 8-10 people at the start staying with me. 

The gun goes off and we are rolling.  This race is smaller (900 runners) so its not massive.  I just cruised the first ½ mile and then tried to get us to the pace.  I had printed out a course specific race band and attached it to my 3:45 sign.  I was trying to go 2-5 seconds faster than each mile (as you need to plan for GPS errors and I wouldn’t be running tangents.)

By mile 2, I probably had 30-35 people.   It was a huge group.  I just tried to cruise but its tough because my natural inclination is to go faster, so I had to dial it back a bit. 

From miles 2-17, there isn’t a whole lot to say about pacing.  You just try to cruise.  I was consistently running 3 to 15 seconds ahead of the 3:44:30 pace.  I tried to engage with people a bit.  Tell some stories.  Give some hints and tips and tricks.   Partway through, we did a holler for the first time marathoners in the group and I told them it was an honor to share their first marathon with them.  I wanted to be careful to not engage too much.  I didn’t want to talk with them too much, so I decided I would talk to the group every couple miles.  It seemed to work well.

By mile 17, I was still at about 20 people.  I had several people say “This is the largest pace group by far”.  Once mile 17 came and went, it was a warm day and people started to drop quickly.  By mile 20, I was down to 5 people. 

Those 5 were solid and talking about how we would finish together.  One took off and hammered home  a great time.  One stayed with me barely.  The other 3 faded by mile 23.

Cruised in at 3:44:21.  I knew I was a bit quick, but I didn’t want to walk it in, so I just went in 9 seconds off my goal. 

Overall, it was a ton of fun and really fulfilling.  I hope to do it again sometime and highly recommend it for people who want to give back. 

They have asked me to pace Miami marathon in January.  That would be fun to do.  I’m going to see if I can get my wife to buy into it. 

If I missed anything or you have any questions, please let me know.

 
Juxtatarot said:
What do you get for pacing? Free entry? Hotel? Meal? Anything else?

I know that’s not why one does it. I’m just curious.
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Free entry, hotel, dinner, clothing this time.  

They have asked me to pace Miami marathon in January. Need to see if that works with my family and work obligations.

 
Does anyone else ever get calf cramps while resting?  I got one last night.  I don't think I've ever cramped anywhere besides my calves and never during exercise just other times instead -- normally in the middle of the night.  Probably the most painful things I've ever felt and they are sore for days afterwards.  Fortunately it only happens to me a handful of times a year.

 
@SteelCurtain, your commitment is inspiring.  10 miles at 4 in the morning to tip you over 50 for the week just 5 days after running a marathon.  I'm stressing myself out about getting up early tomorrow to shuffle my way through 4-5 miles (and still may not) and you're doing more than double that earlier than I am stressing myself out about on a work day.  If I get out and log it having people like you in my bubble are contributing factors.  So, thank you.

 
Juxtatarot said:
Does anyone else ever get calf cramps while resting?  I got one last night.  I don't think I've ever cramped anywhere besides my calves and never during exercise just other times instead -- normally in the middle of the night.  Probably the most painful things I've ever felt and they are sore for days afterwards.  Fortunately it only happens to me a handful of times a year.
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Charley Horse?  I  occasionally get these in middle of night and usually means  I'm dehydrated.   Instinct is to flex the toes down but this will make it hurt like a mutha.  Other instinct is to wail loudly ,which I also need to suppress at 3am. 

 
@SteelCurtain - very cool of you to do that.  Interesting to hear the amount of direction you are given.   I've only seen the Chicago marathon, but I assume that the sign you are carrying is simply a stick with 3:45 on it? Or are we talking neon with generator? 

Also, I know that this pace is slower than your usual, but how did you find the overall effort for the 26 miles and was it easy the whole time, or did you have to fight to slow down/speed up? 

 
Juxtatarot said:
Does anyone else ever get calf cramps while resting?  I got one last night.  I don't think I've ever cramped anywhere besides my calves and never during exercise just other times instead -- normally in the middle of the night.  Probably the most painful things I've ever felt and they are sore for days afterwards.  Fortunately it only happens to me a handful of times a year.
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Note the causes

I've had enough of them that I can usually tell when they may happen, so I'll sleep in my compression socks.  Knock on wood, but I haven't had any since I started doing that.  I think mine are primarily fueled by muscle fatigue and tightness.  I drink too many fluids for dehydration to potentially be an issue unless I also recently had some alcohol.  Although lack of electrolytes are probably one of my culprits at times too.  If I don't have gatorade immediately after a harder workout then I usually forget about them and don't overtly replenish again that day.

EDIT: this remedy does expose you to harassment from a significant other you may share a bed with - I usually respond with some combination of a dutch oven or touch her with my feet, but this opens up another range of potential outcomes that could be detrimental for all involved.  But I like to live dangerously.

 
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Been running the first half of the Monday and Thursday night football games in the gym this season.  Been getting in 6.75 to 8.5 miles depending on the number of penalties, injuries, replay reviews, scoring, and timeout usage.  Last night I got to 8.75 so I decided to run/walk the second half.  Ended up at 16 and some change.  Been dealing with back pain and just running through it.  It's been a problem for the entire year that no one can solve.  Was accompanied by numbness in the left leg and arm earlier in the year.  Per my doctor, not a stroke.  Goes away after two weeks when I do nothing, but does right back when I start running again.  Spent 2 months in PT and it didn't help.  My PT guy followed up with me after I stopped going to see how I was doing.  Told him I was doing great because I had been sitting on the couch eating and not exercising.  Seeing a chiropractor next week that I've have good success with in the past.

 
Juxtatarot said:
Does anyone else ever get calf cramps while resting?  I got one last night.  I don't think I've ever cramped anywhere besides my calves and never during exercise just other times instead -- normally in the middle of the night.  Probably the most painful things I've ever felt and they are sore for days afterwards.  Fortunately it only happens to me a handful of times a year.
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All the time.

 
Grindstone 100, part 2 (been busy at work and now heading to Eugene for the Duck game tomorrow, so hopefully finish this on Monday)

Keep it Simple, Smart Guy

In almost all the 100K and 100M races I’ve run, I’ve had stomach issues.  It’s cost me lots of time in many races, and finally led to my first DNF this August as I was pulled by medical at mile 52 of Angeles Crest 100 after throwing up for 2-3 hours.  This has been exacerbated by the heat in most instances, and the hope was that an October race in Virginia I wouldn’t have to deal it.  But that wasn’t the case – it wasn’t Western States hot, but warm with humidity was taxing enough.  So my plan was to simplify things as much as possible at this race, and stick with just Tailwind, Bonk Breakers, and gels for as long as I could, and avoid the “real food” at the aid stations besides Coke and broth.  I also think I’ve tried to force too many calories at times in the past, so the plan was just to keep drinking Tailwind and supplement with at least one gel an hour, but not more than two – the combo should give me at least 250 calories, which should be enough.  To this point I had stuck to the plan, and things were going great.  But it was now almost 4:00 AM, I hadn’t eaten dinner, and I was hungry.  As I got ready to leave the aid station I saw AJW grab a handful of tater tots, and they looked so good that I grabbed a handful and chomped on them as I headed out into the night.

This next section would bring both the steepest and longest climbs of the course, about 2,600’ over 5-6 miles, beginning with a 1000’ climb in a little over a mile.  Now was definitely the time to break out the trekking poles, and I started grinding my way up the mountain.  For really the first time during the race, I was working hard.  And, of course, I started to feel nauseous.  It was such a rookie move, not only going against my plan that had been working but even more so taking in food right before a tough part of the course where the effort level would be high.  I had a few moments of panic, considering what had happened to me in August.  So even though the effort felt sustainable from an aerobic and muscular standpoint, I decided to dial it way back to try and get my stomach in check.  I had no choice.  Instead of passing people, I slowed down and people started passing me.  But I knew I had to get some blood back to my gut to get that food moving.  After about an hour the nausea was gone, and I made that mental note to stick to the plan going forward.

I finally reached the top and ran along rolling, open terrain as the sun came up.  I remember noting it was just past mile 40 that it began to peak through the trees, and it was so nice to not be limited to that circle of light cast by my headlamp and be able to look around.  I finally hit the Little Bald Knob aid station at mile 45, and they pointed out the ridge line we’d be running along and down to the Turn-around.  I didn’t realize it at the time, but in looking at the map it appears we were effectively running along the border of Virginia and West Virginia through this section.  It was warming up again a bit, but I continued to just keep drinking Tailwind and taking in that gel an hour, and everything was feeling pretty good.  I moved pretty well through here with miles in the teens, building up more and more cushion against the cut offs and staying within an hour of the 32-hour pace, and got to the turnaround in about 15:50.

Despite changing my socks at each of the previous drop-bag aid stations, between the humidity and multiple muddy spots my feet had been wet since the start.  I sat down and peeled off my shoes and socks, and my feet were just white, wrinkly, and macerated.  So I decided to let them air out for 10 minutes to try and keep them from falling apart any more than they already had.  The rocks had taken their toll, I had several hot spots (but no blisters….yet), and they were just hurt.  And I had the return trip through all those rocks still to come.  I sipped some broth and enjoyed a couple of minutes off my feet, only the third time I’d sat in about 16 hours.  Then it was time to go and I lubed up, got my socks and shoes back on, and headed back out to start the second half of this thing.

 
SFBayDuck said:
 So my plan was to simplify things as much as possible at this race, and stick with just Tailwind, Bonk Breakers, and gels for as long as I could, and avoid the “real food” at the aid stations besides Coke and broth.  I also think I’ve tried to force too many calories at times in the past, so the plan was just to keep drinking Tailwind and supplement with at least one gel an hour, but not more than two – the combo should give me at least 250 calories, which should be enough.  
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Marking this spot for myself as I get into the "official" marathon training in about 7 weeks.

I need to get into this habit of consuming calories on my long runs and race day. With my stomach stuff I have to get something in there or else it really creates other issues. 

 
I gotta say, I kinda like the multiple post race report @SFBayDuck.

I might try it for my next one 

"As I turned the corner, mile 3 came into view. I took a deep breath, farted a little, and knew what had to happen.  To be continued tomorrow"

 
Sweet....

My cousin that I'm staying with just called the race coordinator. I can run tomorrow even though it's not otherwise allowed. 

What I found out is that runners here sign up for a federation (FIDAL) and you get a chip with that membership. You use that chip for every race you run. That's why you can't really run a race without it.

At first he said just to show up and I'll just run the course but that would be it. Obviously can't win any prizes (not that I was going to anyway), but it looks like when he called back to let them know that I'd do it, I'll get a number and chip and then just need to give it back (I think).

So looks like I'm running a 10k tomorrow.

 
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gianmarco said:
Sweet....

My cousin that I'm staying with just called the race coordinator. I can run tomorrow even though it's not otherwise allowed. 

What I found out is that runners here sign up for a federation (FIDAL) and you get a chip with that membership. You use that chip for every race you run. That's why you can't really run a race without it.

At first he said just to show up and I'll just run the course but that would be it. Obviously can't win any prizes (not that I was going to anyway), but it looks like when he called back to let them know that I'd do it, I'll get a number and chip and then just need to give it back (I think).

So looks like I'm running a 10k tomorrow.
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Sweet. Get you some you #cattiva madre stronza!

:headbang:

 
Did 5 miles in 52:42 this morning... while no records or anything, I feel pretty good about being able to complete the half marathon in 3 weeks. Had dreams of doing it faster than I will but being 3 weeks from rolling the crap out of my ankle, I'll take it. 

 
Solid 20 this morning at 7:02 average pace. Last 10 all were sub-7, and the last 6 were all sub-6:50.  I think I'm ready for Indy.

Refueling with some Qdoba as we speak, and then I'm off to Miller Park for some playoff baseball and a couple brews. Let's goooooooo, Milwaukee!

 
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