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Ran a 10k - Official Thread (3 Viewers)
- Thread starter Ned
- Start date
ChiefD
Footballguy
gruecd
Footballguy
From what I read, we have to park in one area and then carry our stuff over to "base camp." No vehicles allowed in the actual "staging" area.
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ChiefD
Footballguy
The Iguana
Footballguy
Suck it up, buttercup! You will have all kinds of time to carry stuff back and forth while others are out running. It will help keep your legs loose!
Ned
Footballguy
Juxtatarot
Footballguy
Edwardsville now has a high of 81. Light breeze. Partly cloudy with a small chance of rain.
SFBayDuck
Footballguy
At 9 days, 15 hours, and 2 minutes I'm now close enough to my race to start obsessing over the weather. This weekend would have been perfect, as it was an unseasonably-cool low-60s for a high. But the warming trend is kicking in, and as of now race day(s) look to be high of 78, low of 48, which is probably just on the low side of normal for this time of year down there. I just hope it stays there and doesn't get into unseasonably-warm high-80s.
tri-man 47
Footballguy
With a couple of meds, I slept like normal last night, then ran 13 miles+ this a.m. (out to my son's place). The run also felt normal and actually quite strong as well (final mile <8:00). Rarin' to go for Saturday!
ChiefD
Footballguy
Another good news/waiting news:
We are ok. Tornado went north of us. My home is ok and missed all of it.
Tornado went right over the top of my mom’s house. Talked to her before it hit - she was in the basement. Now is the countdown. It has been past her house for about ten minutes. No word yet from her.
ChiefD
Footballguy
All ok. Heard from her. Not much damage at all. And she still has power.
This tornado honestly couldn’t have taken a better path through northeast kansas. Went through low populated rural farmland, then dissipated when it hit the city.
So far no reports of any injuries. Which is a miracle considering this tornado was a mile wide and covered about 35 miles.
This tornado honestly couldn’t have taken a better path through northeast kansas. Went through low populated rural farmland, then dissipated when it hit the city.
So far no reports of any injuries. Which is a miracle considering this tornado was a mile wide and covered about 35 miles.
ChiefD
Footballguy
Soooo.....what's everyone wearing to the relay!
Me:
Shorts: Gonna bring 1 - charcoal colored Nike dri-fit running shorts
Shirts: Gonna bring 3 - one for each leg. A nice bright yellow one, a blue one, and maybe....just maybe....my bright orange Carmel shirt
Shoes: Gonna bring 3 - blue Saucony trail shoes so I can saunter through the grass at a high rate of speed and 2 pairs of black mizuno road shoes
Me:
Shorts: Gonna bring 1 - charcoal colored Nike dri-fit running shorts
Shirts: Gonna bring 3 - one for each leg. A nice bright yellow one, a blue one, and maybe....just maybe....my bright orange Carmel shirt
Shoes: Gonna bring 3 - blue Saucony trail shoes so I can saunter through the grass at a high rate of speed and 2 pairs of black mizuno road shoes
gianmarco
Footballguy
ChiefD
Footballguy
Zasada
Footballguy
I'm sure the teams that actually want to podium are wearing all the same, custom-made t-shirts. Just sayin'.
ChiefD
Footballguy
gruecd
Footballguy
gruecd
Footballguy
Ha! Just saw this. I don't want to get arrested, so I'll probably wear shorts, too, but definitely no shirt while I'm running!
The Iguana
Footballguy
Me:
Shorts: probably 2 - comfy pair for the plane ride, swim trunks for the beach, not sure if I'll put back on pair 1 or wear something different to dinner
Shirts: At least 3 - one for the plane, one for the beach, one for dinner. I sweat a little, might need a bonus shirt at some point
Shoes: probably 2 - pair of walking shoes for the plane and dinner, probably my crocs to/from the beach
tri-man 47
Footballguy
I'll probably have three pairs of running shoes - trainers, for warm-ups and such; racing flats, for the two bike path legs; and some trail shoes to possibly use for the CC course. I won't worry too much about the shirts and shorts.
The Iguana
Footballguy
Last night when running, I was somewhat regretting my clothing choice - mostly just having a shirt on. I generally prefer it but, man did that make things extra sticky, IMO.
Also realized how much I prefer to run INTO the wind on a lot of runs rather than with it - namely like then. It was about 8 pm my time when I went out. Sunset is 9 pm for me. It was still about 85 out when I started. Ran and O&B course that I like... it's pretty much straight south out and north back. Per Klimat the winds were about 10 mph out of the SSW. Not sure what the gusts were but it felt fairly windy at times... the head wind was always noticeable - especially since a lot of the road is fairly open between some corn fields. The way back, it felt like the temperature rose 10 degrees or more - I had the wind pushing me but the mugginess factor went off the charts with no wind in my face - I'd rather have the wind pushing against me and cooling me off any day!
Also realized how much I prefer to run INTO the wind on a lot of runs rather than with it - namely like then. It was about 8 pm my time when I went out. Sunset is 9 pm for me. It was still about 85 out when I started. Ran and O&B course that I like... it's pretty much straight south out and north back. Per Klimat the winds were about 10 mph out of the SSW. Not sure what the gusts were but it felt fairly windy at times... the head wind was always noticeable - especially since a lot of the road is fairly open between some corn fields. The way back, it felt like the temperature rose 10 degrees or more - I had the wind pushing me but the mugginess factor went off the charts with no wind in my face - I'd rather have the wind pushing against me and cooling me off any day!
The Iguana
Footballguy
By the way, mentioning shorts choices... anyone else run in compression shorts? I do so often but not always and love them way more than any actual "running shorts" I have ever owned. Got a pair after loving the tights I had for winter. No rubbing, no chaffing, no wedgies. Just a nice comfy hug from the shorts and I'm off. Only downside is no pocket but I don't really carry anything. When I need to have my key/fob with me, I have a little belt that my number straps to for a race that also has a little zipper pocket for it.
Bonus is that my kids hate them - they complain that it looks like I'm going outside in my underwear!
Bonus is that my kids hate them - they complain that it looks like I'm going outside in my underwear!
MAC_32
Footballguy
Rules for summer are the exact opposite of winter - for winter you run into the wind to get it over with. The cold is very uncomfortable, but this way as you fatigue you're also not worrying about the weather. The wind's behind you now, so while you may be fatigued you're now comfortable. In summer you go with the wind to open. Because you're gonna get a different sorta uncomfortable - hot. When that happens turn back into it and cool yourself up. Reason's the same as winter even though the plan isn't - only want to be dealing with fatigue late in the run, not comfort too.
The Iguana
Footballguy
running north first from home isn't a great option... roads and traffic are pretty crappy for it, IMO. Could have/should have ran a different route to be more square-ish instead of going almost exclusively north/south, however. But I also wanted to re-run that route. It's a fun one and been a bit since I went that way. But I knew well before I turned around that I was going to regret it on the way back home.
ChiefD
Footballguy
The Iguana
Footballguy
funny you would say this... actually over the next couple of months, I can/could run north from my house if I wanted... they are building a couple of roundabouts near my house make traffic in that direction nonexistent.
Going to seriously impede my ability to travel but running becomes more friendly!
Juxtatarot
Footballguy
gianmarco
Footballguy
Alright, just finished the captain's meeting, got our shirts and bibs and stuff. Here are the highlights
-- We need to be there 45 min to an hour beforehand. Plan on getting out the door by 5:15am.
-- The parking spot for our cars is about half mile away from the camp setup area. We will ride a shuttle to the spot (and @gruecd can use it to run/warmup as well). We load all of our stuff on a separate van that will be brought to the camp (think of it as baggage like when you fly). We don't have to label stuff, but if things are similar, we may want to. Shuttles will run all day as well.
-- We can't get there early to setup but the area is supposedly very large and space should not be an issue.
-- Beer/wine will be given at dinner. We "technically" can't have any during the race, but she just turned her head when the question was asked. In other words, we'll be fine if we want to have some with us, but it should be discreet. So no kegs.
-- We have to run in the correct order for competitive. If a runner gets hurt, we can fill in with remaining runners and still be competitive. We can't have others join in, though.
-- Technically, no pacing, however, the trails are public so if @Brony wanted to run a leg with someone, unlikely it will be noticed.
-- The cross country trail is grass. All the grass will be mowed. The other 2 legs will be all paved black-top. Most, if not all is shaded. They might still be making adjustments to the legs but overall the distances are pretty close. Also, forecast is looking good. So, the runs should be nice.
-- Dinner provided, if it works out, should be from a pretty decent BBQ place here in town. That might be nice.
-- They're going to have some games/activities throughout the day as well. Yoga, some speakers, who knows what else. There will be a schedule.
-- Bib 1 ( @gruecd is the one with the timing chip). It will be on a belt that we have to pass. The rest of us will keep our own bibs the whole day. There's a transition area where we meet and the next runner goes out. There will be a PDF online soon but it seems like it'll be pretty clear.
Looks like it's going to be fun. Questions?
-- We need to be there 45 min to an hour beforehand. Plan on getting out the door by 5:15am.
-- The parking spot for our cars is about half mile away from the camp setup area. We will ride a shuttle to the spot (and @gruecd can use it to run/warmup as well). We load all of our stuff on a separate van that will be brought to the camp (think of it as baggage like when you fly). We don't have to label stuff, but if things are similar, we may want to. Shuttles will run all day as well.
-- We can't get there early to setup but the area is supposedly very large and space should not be an issue.
-- Beer/wine will be given at dinner. We "technically" can't have any during the race, but she just turned her head when the question was asked. In other words, we'll be fine if we want to have some with us, but it should be discreet. So no kegs.
-- We have to run in the correct order for competitive. If a runner gets hurt, we can fill in with remaining runners and still be competitive. We can't have others join in, though.
-- Technically, no pacing, however, the trails are public so if @Brony wanted to run a leg with someone, unlikely it will be noticed.
-- The cross country trail is grass. All the grass will be mowed. The other 2 legs will be all paved black-top. Most, if not all is shaded. They might still be making adjustments to the legs but overall the distances are pretty close. Also, forecast is looking good. So, the runs should be nice.
-- Dinner provided, if it works out, should be from a pretty decent BBQ place here in town. That might be nice.
-- They're going to have some games/activities throughout the day as well. Yoga, some speakers, who knows what else. There will be a schedule.
-- Bib 1 ( @gruecd is the one with the timing chip). It will be on a belt that we have to pass. The rest of us will keep our own bibs the whole day. There's a transition area where we meet and the next runner goes out. There will be a PDF online soon but it seems like it'll be pretty clear.
Looks like it's going to be fun. Questions?
ChiefD
Footballguy
gianmarco
Footballguy
gruecd
Footballguy
@gianmarco, what's a good grocery store close to your house, just in case we want to stop on the way down and grab a couple of last-minute odds and ends?
gianmarco
Footballguy
Schnuck's.
There's one a mile away. But we can do that in the afternoon as well so don't think you have to do it prior to arriving.
Brony
Footballguy
Good stuff. Thanks for summarizing. I'll play it by ear on running with someone, but will err on the side of caution, meaning I won't wear the full gorilla suit if I run.
I guess this means that we don't necessarily need stuff on wheels to schlep from parking to camp site, but also might limit how much we bring to camp.
tri-man 47
Footballguy
They should build the chip into an old-fashioned jock strap (or sports bra for the ladies). That'd make the transitions a lot more entertaining while also encouraging some really strong team bonding.
ChiefD
Footballguy
gianmarco
Footballguy
-OZ-
Footballguy
Starting to sound like my college water polo club team.
Not with this.
-OZ-
Footballguy
SFBayDuck
Footballguy
“The second way is through thermotolerance, which is a cellular adaptation to an extreme heat experience, like suffering such severe dehydration after a run that you need an IV. Essentially, if you shock your system, your body will be able to withstand greater temperature stresses later on.”
“2. Koop most commonly recommends that his athletes use a dry sauna immediately after running. “It doesn’t impact training nearly as much as running in the heat, and the effects are similarly positive,” he says. He often tells his athletes to not drink water during these sessions to enhance the effect. Koop recommends spending 20-to-30-minutes in the sauna, depending on tolerance.”
My protocol aligns with these. Run for 1-2 hours, and take in minimal liquids. Drive to the sauna, ideally with the heat blasting, and then sit in there for 20-30 minutes. When I get out I usually feel totally drained and a little light headed, and end up having to sit in the locker room for 10-15 minutes before I feel ready to drive home. Then I continue to slowly come back down to temp and slowly rehydrate.
The article only briefly touches on how quickly heat adaptations can occur, only 8-10 sessions are needed. So I usually do it during my taper, and as it is stressful I end it 3-4 days before race day. Today was sauna session #4 for San Diego, and I’ll try to get one in every day now until next Tuesday.
JShare87
Footballguy
Although it is extremely humid in the morning, I have been running during the day in order to prepare for the mid-afternoon runs for the relay. I also sit in the sauna for 20-30 minutes most days.
