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Ran a 10k - Official Thread (8 Viewers)

gianmarco said:
As you guys keep telling me to do, I'm going to try and get up to 40 mpw consistently. The plan is to get out 4-5x weekly and run 6-7 miles for all these runs plus one longer run of 10-11 miles each weekend (or longer). I'm not going to incorporate any specific speed workouts just yet but will just push some runs whenever it feels right.  Let's see how this goes and if I can keep it up and go from there. If that doesn't sound like a good idea, I'm open to suggestions.
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This seems like an excellent plan, in my opinion.  

 
BassNBrew said:
Yeah, I knew Grindstone was a 6pm start.  Pretty stupid IMO, especially with a mandatory midday meeting and then you sit around and do nothing.  Grindstone is pretty easy to get into and is only 4 hours away from me, but every report I read is about how rocky it is and how miserable the 2 night experience is.

At 200-240 I'm not built for technical stuff.  I don't mind hills and usually pass people there.  I also totally own tatter tots and anything thing else you can throw at my stomach.
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Yeah, the 6pm start is a different animal if that race is going to take you longer than 26 hours, which it does for most mortals.  You almost have to figure out a way to get a few hours of sleep in during the day before the race starts which I'd imagine is near impossible. 

Based upon my limited West coast running experience, it would seem that quite a bit of terrain out there would fit into your desired range.  RdL was definitely not a technical course in my opinion.  I'm not sure what distance you're looking for, but that one in particular is only a 100.  I'm sure Duck could recommend a number of other courses out there that lean more towards the non-technical side with some excellent views. 

As for the bolded, I feel like we may be on the cusp of something new.  The beer mile?  Get that weak sauce out of here.  Now presenting you with The Tater Tot Mile. 

Give it a Run, and Good Luck Avoiding Them...

 
By the way, the Big's Backyard Ultra is entering the 55th hour.  For those unfamiliar, this is a race put on by the founder of the Barkley Marathons, Lazaruth Lake.  This race is crazy in a different way.  It's a 4.1667 mile loop, which equates to 100 miles per 24 hours.  Competitors have 1 hour to finish the loop.  Finish as fast or slow as you want/can, so long as it's less than an hour.  If you finish the loop then you get to run the next loop, which starts on the hour.  If you don't finish in an hour then you get a DNF.  Essentially the only person to not DNF is the last runner standing.  They're 54 loops in right now for a total of 225 miles and an astonishing five runners remain.  The two favorites might be Guillaume Calmettes and Courtney Dauwalter.  I know Guillaume won it last year at around 250 miles, but I'm putting my money on Courtney.  Heard her goal was 300 miles, and I don't see her missing that target.  Can't imagine running the same loop every hour for 3 days with no sleep.  Madness.  

Live Tracking Here 

 
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With 12 days to go, I'm starting to formulate my plan for Indy.  I seem to do my best when I negative split, so I'm thinking 6:50s through mile 20 (hit the half in 1:29:30), then hopefully drop it down into the low 6:40s for the last 10K, which would get me comfortably under 2:59.  Of course, all of this is dependent upon health and good weather, but given those two things, I think I'm ready to give this a shot.

 
gruecd said:
With 12 days to go, I'm starting to formulate my plan for Indy.  I seem to do my best when I negative split, so I'm thinking 6:50s through mile 20 (hit the half in 1:29:30), then hopefully drop it down into the low 6:40s for the last 10K, which would get me comfortably under 2:59.  Of course, all of this is dependent upon health and good weather, but given those two things, I think I'm ready to give this a shot.
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After this past Saturday, I'm feeling pretty good about getting done before you... we'll see how it goes! 

 
SayWhat? said:
By the way, the Big's Backyard Ultra is entering the 55th hour.  For those unfamiliar, this is a race put on by the founder of the Barkley Marathons, Lazaruth Lake.  This race is crazy in a different way.  It's a 4.1667 mile loop, which equates to 100 miles per 24 hours.  Competitors have 1 hour to finish the loop.  Finish as fast or slow as you want/can, so long as it's less than an hour.  If you finish the loop then you get to run the next loop, which starts on the hour.  If you don't finish in an hour then you get a DNF.  Essentially the only person to not DNF is the last runner standing.  They're 54 loops in right now for a total of 225 miles and an astonishing five runners remain.  The two favorites might be Guillaume Calmettes and Courtney Dauwalter.  I know Guillaume won it last year at around 250 miles, but I'm putting my money on Courtney.  Heard her goal was 300 miles, and I don't see her missing that target.  Can't imagine running the same loop every hour for 3 days with no sleep.  Madness.  

Live Tracking Here 
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People will never stop coming up with insane ways to race.

:shock:  

 
Ned said:
People will never stop coming up with insane ways to race.

:shock:  
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Yeah, this one is insane.  Last year Guillame and Harvey Lewis just kept battling it out to 240+ miles.  They went out on that loop and Harvey ended up turning around, and Guillame came in the winner.  So crazy.

And agree with @SayWhat?, my money is on Courtney.  She won the Moab 240 outright last year...by over 20 hours!  Joe Rogan had her on his podcast after that, it was pretty entertaining.  

 
SayWhat? said:
Yeah, the 6pm start is a different animal if that race is going to take you longer than 26 hours, which it does for most mortals.  You almost have to figure out a way to get a few hours of sleep in during the day before the race starts which I'd imagine is near impossible. 

Based upon my limited West coast running experience, it would seem that quite a bit of terrain out there would fit into your desired range.  RdL was definitely not a technical course in my opinion.  I'm not sure what distance you're looking for, but that one in particular is only a 100.  I'm sure Duck could recommend a number of other courses out there that lean more towards the non-technical side with some excellent views. 

As for the bolded, I feel like we may be on the cusp of something new.  The beer mile?  Get that weak sauce out of here.  Now presenting you with The Tater Tot Mile. 

Give it a Run, and Good Luck Avoiding Them...
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Yeah the terrain discussion and the 6:00 PM discussion were different points.  And no doubt the start time was what really messed me up.  Not only did I not get a few hours of sleep in that day (tried in vain to doze in the back of the car while dripping sweat all over my air mattress), but I flew out the day before and got a poor night's sleep on Thursday in a hotel.  So by Sunday morning I was really going on something like 5-6 hours of crappy sleep in 70 hours or so.  Still not sure how I made the two hour drive back to Dulles that afternoon on only a couple of brief post-race naps in the car.

RdL and Javelina are probably the most "runnable" 100s out here on the West, that I'm aware of.  I'll be down in Arizona for Javelina for the first time this weekend, supporting my boy Surf as he tries to squeeze in a WS100 lottery qualifier.  So I'll know more about that course after the weekend, but I know it's a series of loops and while not flat is relatively so for a 100.  

But even the mountain 100s out here have way more runnable terrain than what I saw out there in VA. 

 
MAC_32 said:
A wild weekend of racing

I settled into 5th relatively quickly, but unfortunately the pack of two right in front of me took the 5K turnaround and the other tupac had already separated themselves. 
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I knew he wasn't dead!  :gang2:   Didn't know he was so fast, though.

MAC_32 said:
So, a race win, a 4:09 debut marathon, countless beers, a 4 hour alcohol infused nap with a pre race vomit session, roughly 22 total miles ran, and more than a marathon if you include walking later...it was one wild racing weekend.  One neither of us will ever forget.
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Congrats, to both you and the Mrs!  Sounds like a hell of a weekend.

 
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MAC_32 said:
A wild weekend of racing

Mentally I was moving on from 10K racing early last week due to weather conditions, but model disagreement first reared its head sometime Wednesday.  The cold front that whipped through our area was a nasty one, but it slowed enough for me to squeeze in the race before skipping town before lunch.  Friday's forecast held firm - around 50 degrees with scattered showers (that stayed away from the race).  We actually got some sun peaks too.  But the reason I was treating it more as a workout than a race also held true, the wind was steady about 15-20 with bursts quite a bit higher and 2 1/2 miles of this race would be dead into it the whole way. 

New morning routine went off without a hitch - coffee + bagel w/honey + oatmeal + banana at 5 am, mile plus stroll around the hood at 5:45, morning business round 1 + shower then out the door at 6:30 with a real warm up at 7 once arriving followed by round 2 for the 7:30 race. I chose a sleeveless, shorts with compression lining inside, and regular short socks.  We wouldn't turn into the wind until mile 2.5, so I'd have time to get warm enough to deal with the headwind.  I left my throw away clothes in a bush about 100 yards from the start/finish 5 mins before the gun - this is a popular tourist area but not at 7:30-8 in the morning so I felt good about them still being there post race.

Miles 1 and 2 - 6:00/6:15

With this stretch almost entirely down wind I really just focused on not going too fast.  I didn't want to get to the turnaround with an already uncomfortable effort because I knew the next stretch would tax every ounce of energy.  Mile 2 was a little slower than I wanted though.  I settled into 5th relatively quickly, but unfortunately the pack of two right in front of me took the 5K turnaround and the other tupac had already separated themselves.  With hind sight maybe I should have surged to get within striking distance of the other two because I think not having that leash to grab onto aided in my slowing.  Thankfully they had a clock at mile 2, so I knew how much slower it was (I'm not a pace watcher during short races) so I started turning the feet over a little more furiously before we hit the turnaround.

Miles 3, 4, and 5 - 6:04/6:31/6:29, the headwind

The strava pace graph supports how I felt mile 3 - when I saw the mile 2 split I sped up the cadence a little bit then I started to drive my arms and legs more once turning back into the wind.  Running back into the other runners certainly helped too.  Their words of encouragement and chorus of thumbs ups aided in overcoming mother nature.  Unfortunately the number of runners started to thin out once into mile 4 and the two that had separated themselves from me?  They were doing the 15K (yes, 3 races in one) and kept going down the road. I didn't know how far behind #2 was, but I knew it was quite a bit.  I don't know if I could have gone much faster miles 4 and 5 had the situation been different (competition, spectators, etc.) as that wind was something else, but I know lacking those elements didn't help.  I could feel the energy just being sucked out of me, so mentally I decided to treat it as a 5 mile race.  I knew the 5 mile mark was at a down hill turning away from the wind and that the remaining stretches into the head wind were of the 30-45 second variety.  I figured/hoped I'd find an unexpected burst once I got out of the wind tunnel and even if I don't I've not done any long striding so worst case I can just extend the stride and use my hips to get me through the final mile plus.

Mile 6."2" - 6:05/5:44, enjoying the eventual win

Initially I wasn't happy about not finding that extra burst, but looking back - it tells me I really did maximize what I could get out of miles 4 and 5.  This finish was all mid section - core and hips.  My legs had nothing and my breathing was a mess - that cold I'd been battling all week + that headwind.  But because I was all short cadence to that point my mid section had a lot left in it.  It also helped catching up to the run/walkers in the 5K too, getting some spectator encouragement again.  As I often do towards the end of races I turned off my music and jammed my headphones into my pocket to maximize enjoyment of the finish.

Official time - 39:32 and good enough for an overall win, everyone's gps was a little wonkey near the start/finish area so we all had different distances post race but they were all between 6.35 and 6.4 - mine was 6.37.  But my A goal of sub 37 wasn't happening with that environment yesterday even if it was 6.2 - I'd have been a little over 38.  I probably still would have been short in ideal conditions with competition, but I think it'd have been close.

But this weekend was just beginning

No time to sit back and enjoy the win.  We have to get out of town before this cold front sweeps through because my wife is popping her marathon cherry tomorrow morning!  We ran into some of those scattered showers I mentioned earlier on the two plus hour drive down to Columbus, but we left the worst of it behind us.  This is the same marathon I ran 2 years ago to really symbolize my beginning as an endurance runner and we again stayed at my friend's house about 5 miles from the start line.  Slightly different experience hanging out vs. race prep though.  I brought a 12 beer variety pack as a thanks for the hospitality, which we took care of over dinner.  Then my wife retreated into her pre-race routine while we ubered to a local dive to meet up with a few others.  I had set an end time for the night's festivities, but not a drink limit.  My hope was that end time would be enough to cut me off before things went south (narrator: he was wrong).  I had a read text message at 12:07 and an unread text at 12:46, so the night ended sometime in that timeframe.  In either event the 4:45 alarm was probably about 6 hours too early for the amount of booze consumed.  Lord help me I just can't drink like I used to.

I was a mess and knew I was a mess, but also knew I had kind of an important job that day.  So I mowed down more food than I knew I could handle, basically forcing myself to throw up all of the night prior's bad decisions, took a long shower, and popped 4 advil.  Let's rock.  We were better prepared for the commute this time, avoiding the gridlock, taking back roads and getting settled about a half mile from the start/finish line at 6:30 for the 7:30 gun.  We took our time getting read from here then walked my wife to the starting area around 7, so she'd have plenty of time to take care of the morning business.  My original plan had me running to mile 3, catching her here, mile 6 on the way back, then running to mile 10, 22, and the finish.  I had calculated about 8-10 miles of running.  But after the night before, that wasn't happening.  As soon as we left my wife at the line I turned to my buddy and his wife and admitted how bad a shape I was in - and they said they weren't much better.  He runs (some), but she doesn't so I stuck with them as we slowly puttered around downtown.

Her surprise

Mile 10 was an important one because my in-laws and I had concocted a surprise plan for her months ago.  Best to her knowledge, I was the only one at the race.  I wasn't.  But instead of running around the early miles I took the 2 mile walk with my friends full of portopotty stops (fresh ones! that weren't so fresh after we were done with them) and panera.  We rendezvous with her parents and she's about a mile out.  We found a spot just around a corner for them to wait and I went about 100 yards ahead to make sure I find her and guide her to her parents.  It went as expected - full of tears of pride from all involved.  Oh those emotional irish folks, love em.  About this time I started feeling human again and was also informed her godparents would be around mile 17. So I came up with a new plan on the fly and said to them I'll meet you all at the finish line and will keep you updated with her progress on the course.

My workout for the day

There are just enough turns on the course between here and mile 17 (but it's almost all due north) that if I can meander my way through the course and the crowds I can get there in front of her so long as last night doesn't catch up to me again.  I had to channel 10 year old me that used to play way too much frogger on 4 different occasions but I got through the worst of it and was in striking distance if I could pick up the pace.  Thankfully the toxins had been defeated and I was able to churn out a 7:16 mile plus as I hunted her down.  I unknowingly missed her godparents as they had moved closer to mile 16, but as it turns out she needed me anyway - specifically, she needed what I was wearing on my hands.  For the most part she made good clothing decisions, but she had made one mistake - ditching her throw away gloves too early.  A tech that just covered her shoulders with compression shorts + socks was enough for everything but her hands, which had been freezing since she turned into the wind mile 11.  So I gave her my gloves and she was on her way, still on pace for her 3:55 A goal - https://www.facebook.com/photo.php?fbid=10106108157590230&set=a.10100689863699620&type=3&theater&notif_t=feedback_reaction_generic&notif_id=1540130994400405.

Unfortunately and fortunately now that her hand problem had been resolved she soon realized that her hips and hamstrings were not in good shape.  Now that her mind was away from the primary discomfort the real problems started to creep up.  Remembering my implosion from two years prior she backed things off quickly.  Jog to a water stop, start walking 100 yards prior - through it - then another 100 yards after, then get to the next one.  This continued all the way from here until we would see her again at mile 22.  This spot was where I made way to where I met up with another friend of ours that veterans from here may remember played a vital and hilarious role in getting me to the finish line two years ago - https://www.facebook.com/photo.php?fbid=10103839526809500&set=pb.20905504.-2207520000.1540217425.&type=3&theater.

My buddy's wife had asked me earlier in the day if I was nervous for her and I honestly answered "no, and to be honest this is the first time I've really even thought about it."  She did everything she was supposed to in her training plan, including both failing at workouts and over coming them.  My only concerns involved the unknown - what would her body do beyond mile 20.  And that's when the nervousness finally settled in.  Sitting there with My Good Samaritan at mile 22 having no clue of what to expect whenever she arrived to that mile marker.  The only thing we knew at that point was she had slowed down.  And to our surprise she turned the corner towards us in great spirits, she handed my gloves back to me and said 'these were a lifesaver' and "my hips and hamstrings are not happy, but they're not worse than they were at mile 18" and she went on her way.  That was the moment I knew she was going to make it.  And she continued the same run/walk approach all the way through mile 25.

So My Good Samaritan and I made our way to the finish line.  Her splitting to go to the line and me to the van to retrieve her post race bag full of warm clothes so she does not have to deal with what I dealt with post race in April.  I'm glad that I was the one that endured the trifecta of cramping, out of fuel, and core temperature drop and not her.  We were better prepared this time.  I got to the van and finally turned off my strava to see 11.8 miles of chasing.  Not a bad MLR day, huh?  I walked with the bag to the line where I met up with everyone mentioned to this point only to look up and see her firing into the finish - https://www.facebook.com/photo.php?fbid=10106680231968504&set=pcb.10106680233465504&type=3&theater.  Given what she did miles 18-22 I thought I had another 10 mins or so, but boy did she prove me wrong.  What a ####### warrior.

So, a race win, a 4:09 debut marathon, countless beers, a 4 hour alcohol infused nap with a pre race vomit session, roughly 22 total miles ran, and more than a marathon if you include walking later...it was one wild racing weekend.  One neither of us will ever forget.
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Great report dude.  Congrats on the win.

 
gruecd said:
Oooooh, I must have missed that you (apparently) live there.  :doh:

Hoping to get there around noon.  My wife is coming down after work, so she probably won't get there until after dinner sometime.
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Yeah, only reason I'm running this one. A former co-worker and I got together earlier this year for dinner and drinks and we after a few beers cooked up the idea of doing this. Neither of us had really been preparing for it until the last minute, basically but both stuck to the deal. Definitely glad I did cause now I'm planning a few other runs with a couple other friends for later in the year and into next year.

I'll head downtown sometime Friday after lunch to pick up my packet, etc. Totally would be up for meeting down there when I do if you are interested. 

 
Forgot how much fun this can be. The last couple of days I've felt more like a "runner" rather than just lumbering about. I'm still lumbering about but I can at least fake it for now until it is more true. Ran 5K over lunch today and, while not a blistering pace or anything, I felt like a runner for the first 1.5 miles or so. Then for about .75 miles I definitely had to "work" as quite the lumberer. Then the finish was "close enough" and I was just having fun again for the last .75 - which reminded me how much a lot of running is just mental. Still was mostly trying to just "run at pace" rather than "race", but felt so much better than a mere couple of weeks ago. 

 
SayWhat? said:
Johan Steene (283 miles/68 hours) outlasts Courtney Dauwalter (279 miles/67 hours) for the win.  

Insanity.
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I think this is my favorite ultra, just because it doesn’t end until the participants decide it does.

To win you have to make Courtney Dauwalter quit, and she’s continued running after going blind before.

 
Just started working on a fundraiser/marketing idea for work.  I'm thinking that next spring I'm going to do a run across Wisconsin (~177 miles) to raise money for a charity that teaches financial literacy to disadvantaged teens and in the process hopefully raise awareness of my brand.  I'm thinking to run 20 miles per day.  Stay tuned...

 
Spartans Rule said:
I think this is my favorite ultra, just because it doesn’t end until the participants decide it does.

To win you have to make Courtney Dauwalter quit, and she’s continued running after going blind before.
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The mindset to compete in these last person standing events is fascinating, and I'd have loved to be present to see what type of gamesmanship goes on between the runners as they go deeper and deeper into this thing.   Never thought I'd see her get outlasted.  Those are some bad asses, that's for sure. 

 
gruecd said:
Just started working on a fundraiser/marketing idea for work.  I'm thinking that next spring I'm going to do a run across Wisconsin (~177 miles) to raise money for a charity that teaches financial literacy to disadvantaged teens and in the process hopefully raise awareness of my brand.  I'm thinking to run 20 miles per day.  Stay tuned...
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Love it!  I've always thought about fundraising for a cause during one of these events.  Just a suggestion though...you'll probably raise more money if you go a bit farther than 177 miles.  So, you should probably run across Minnesota as well.  :thumbup:   :pickle:

 
gruecd said:
Just started working on a fundraiser/marketing idea for work.  I'm thinking that next spring I'm going to do a run across Wisconsin (~177 miles) to raise money for a charity that teaches financial literacy to disadvantaged teens and in the process hopefully raise awareness of my brand.  I'm thinking to run 20 miles per day.  Stay tuned...
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:popcorn:

That sounds great.  

 
SayWhat? said:
The mindset to compete in these last person standing events is fascinating, and I'd have loved to be present to see what type of gamesmanship goes on between the runners as they go deeper and deeper into this thing.   Never thought I'd see her get outlasted.  Those are some bad asses, that's for sure. 
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I have some friends that did a bike ride across Haiti to raise money for an orphanage there a couple years ago. I've often thought about doing something locally for a food pantry I work with but was thinking more of a hike than a run but have never pulled the trigger yet. One day.

 
Spartans Rule said:
I think this is my favorite ultra, just because it doesn’t end until the participants decide it does.

To win you have to make Courtney Dauwalter quit, and she’s continued running after going blind before.
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Right?  She literally finished a 100M race while like 90% blind for the last several miles, tripping and falling along the way.  It just doesn't get tougher than her.  Except apparently Johan!

 
Two hour fasted trail run today with around 1100' of climbing and some strides at the end and I think I feel "normal" again, other than pieces of my feet still falling off.  Considering I may be pacing 20 miles this weekend at Javelina, I'm glad to get that one in.  

 
Brony said:
@SteelCurtain - don't think I didn't notice you hitting some of the same Strava segments on Chicago lakefront that Grue and I have also hit.  I will  be back down there in November. 
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I've never run any of those segments with the intention of setting any kind of record.  I don't even know where the segments start/finish down there; I just run.

 
@Nedtraining update requested.  You ran double digit runs 3 weeks in a row and then skipped last weekend.  How is the leg holding up?  Rehoboth is still a on, right?

 
Crazy to think I can get out now and run 8 miles and it's not that big of a deal.

Funny little story:  Two days ago my wife and I decided we'd run together at our son's soccer practice since we were both able to go.  However, earlier in the day we had to return a van at the car rental spot so we went together and ran home the couple miles.  Later that night, we're running at my son's practice and got 6 miles in.  When we're done, one of his coaches comes up to talk to us.  He's this big Serbian guy who's really goofy and funny. 

He goes (in his thick Serbian accent) "what's going on?  Earlier today I'm driving down the road and I see 2 people running together and see that it's you two.  Now tonight you're here running again.   Is that all you guys do?  You run all the time?"

I've found out recently that quite a few people I know seem to see me running now.  I keep hearing from friends or coworkers or whatever "oh, hey, saw you running down XXXX the other day".  I didn't realize how common it is that people see me out there. 

 
pbm107 said:
@Nedtraining update requested.  You ran double digit runs 3 weeks in a row and then skipped last weekend.  How is the leg holding up?  Rehoboth is still a on, right?
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Ankle is fine. I skipped this weekend because the mtn bike crew had a 30mi ride planned and I wanted to be fresh for it. That turned into “just” 20 because we got some unexpected rain overnight.

These rides are no joke. It doesn’t fully replace running, but the workout is intense.  We sprinted the last hill on the way home (mile 20) and I never in my life experienced quad burn like I did on that little hill.  I wish I could put it into words how much it hurt.  

Rehoboth half is still the plan.  I admit I’m reluctant to actually register. 1 part scared my Achilles is going to blow and 1 part unknown on how to pace it.  I am happy with where I’m at, but I’d be lying if I don’t get a little depressed when I think about what times I should target. 

 
gianmarco said:
Crazy to think I can get out now and run 8 miles and it's not that big of a deal.

Funny little story:  Two days ago my wife and I decided we'd run together at our son's soccer practice since we were both able to go.  However, earlier in the day we had to return a van at the car rental spot so we went together and ran home the couple miles.  Later that night, we're running at my son's practice and got 6 miles in.  When we're done, one of his coaches comes up to talk to us.  He's this big Serbian guy who's really goofy and funny. 

He goes (in his thick Serbian accent) "what's going on?  Earlier today I'm driving down the road and I see 2 people running together and see that it's you two.  Now tonight you're here running again.   Is that all you guys do?  You run all the time?"

I've found out recently that quite a few people I know seem to see me running now.  I keep hearing from friends or coworkers or whatever "oh, hey, saw you running down XXXX the other day".  I didn't realize how common it is that people see me out there. 
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I am “well known” locally solely because so many have seen me running over the years. I don’t vary my routes much which doesn’t help. 

I noticed a guy moved away recently that always went out of his way to say hi on my runs. It bummed me out when I realized he was gone. 

 
gruecd said:
I've never run any of those segments with the intention of setting any kind of record.  I don't even know where the segments start/finish down there; I just run.
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Neither have I.  I don’t even know where the segments are.  I assume it’s just the lakefront.  Is there a way to find them?

 
SteelCurtain said:
Neither have I.  I don’t even know where the segments are.  I assume it’s just the lakefront.  Is there a way to find them?
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Above Splits on strava app on iPhone shows a section showing # of segments on a given run.  You can click on that to see each segment in more detail. 

 
SteelCurtain said:
Neither have I.  I don’t even know where the segments are.  I assume it’s just the lakefront.  Is there a way to find them?
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Those lakefront ones are the only segments I've come across where there are more than 1 people on the "Team FFA" leaderboard (for example, see https://www.strava.com/segments/1820160?filter=overall ; on the left side of page is option to View Leaderboard by All Time, This Year, etc. - should be a Team FFA option too)

 
3 miles today at a sub 9-minute pace (barely, 8:58). That was kind of encouraging, as I've been running totally by feel on these dark morning runs, not checking the watch, and really not trying to push things as I slowly build up the mileage base. Today felt really good and I really stepped it up for the last mile.

By Sunday, I'll have run 20 of the past 30 days, covering 93 miles. The good part is that because I have been taking it so easy, my legs actually feel great even with the increasing mileage. Though I do wonder sometimes if I'm working hard enough to spur adaptations. My body is stubbornly clinging to its fat, but I'm beginning to think capitulation might be getting closer. I'll surpass 25 weekly miles for the first time this weekend, and look to hit 30 by mid-November.

I'll also try to get on Strava this weekend. I think my antique Garmin might have a better chance of synching with my terrible old home computer than it does with my new work Mac.  

 
I'm giddy as a school kid about now... before why, first this... Have been having some plantar fasciitis issues on and off for years. Kind of reared it's head a little the last couple of days so decided it was time for some new shoes and to make maintenance more of a priority so out with the foot roller and increased the stretching between runs, etc. Feeling better but still sore. Considering that extra weight is one of the causes, part will take time to fully get over, I think.

That said, on to the good part... Was going to do 3 miles at lunch but a meeting running over a need to drop a healthy #2 limited my time a little. So instead I decided to do 2 miles but instead of the comfortable pace I've been running, I decided to press it a little and see how I felt...

First 1/2 mile my phone announced something like 4:30 had elapsed or something like that. Felt good so I picked it up...

End of the first mile, phone told me I did it in 8:41 and I still felt good so I picked it up a little. 

Don't recall the time or pace at the end of 1.5 miles but still felt good and only had a 1/2 mile to go so I picked it up even more.

Strava says my 2 mile time was 16:53 and I even had a 400 in there somewhere at just under 2 minutes. 

Again, no blazing records being set but it really felt good and I'm excited to get back out there. Almost ready for a 2 a day and to go this evening but the dog would prefer to go chase the frisbee or take a long walk instead. 

 
Some race week musings from me... looked up dude who won Baltimore marathon last weekend, he’s like 3500 miles logged this year. Holy wow. Been reading a Frank Shorter book and he said from 1970 to 1980 he averaged 17 miles per day and ran 7 days a week. That is 6000+ miles per year. So yeah bigger wow x 10 years. 

 
Evidently I fat fingered my DOB for my Disney 10k next Saturday.  I tried to download my waiver and failed many times.  Call RunDisney and they told me why.  They changed it and it should take effect a day or two before I pick up my bib so I think I’m good to go.  Considering wearing my “Something’s Cooking in Wyoming” apron with the bucking bronco since it’s the Wine and Dine 10k.  To date, this is the most expensive race I have ever done.  Prolly the first and last at Disney.  Sheesh.   :doh:

 
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