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Ran a 10k - Official Thread (11 Viewers)

@SFBayDuck congrats on the PR on a difficult course, it sounds like this one went smoother than western states. You have to feel good with your fitness and race execution.

 
BassNBrew said:
Well done duck. I thought the 30 had slipped away. What has slipped away is any chance of me being able to pace you in September and not being spit out the back
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Just put in your normal 3 1/2 days of training before you run a 100 and you’ll be more than ready for pacing duties. 

 
Zasada said:
B.  M.  F.  

Incredible work, Duck.  Enjoy that burrito.  You earned it, and a dozen more.
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It was delicious. Now time for a quick nap, then going out for pizza. 

Don’t judge, people. I consumed nothing but sports drink, gels, Coke, lukewarm chicken broth, and ginger candies for a day and a half. I’m in need of some serious palate cleansing. 

 
So, I’m not sure if the timing is right but i think we need to fix the strava club. 

Someone left their app open all day/night or something and then saved the activity. It messed up all the leaderboard for this week.  This needs some attention plz

 
JAA said:
So, I’m not sure if the timing is right but i think we need to fix the strava club. 

Someone left their app open all day/night or something and then saved the activity. It messed up all the leaderboard for this week.  This needs some attention plz
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No kidding.  I'm going to report that post.  

 
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Yesterday I headed out for a longish run at a local park that has a nice trail.  I get there and there's a race going on - apparently a 24-hour Tortoise and Hare Racing event.  So, I spent a couple of hours out on the track with the ultra folks.  None of these people from what I could tell are anywhere close to Duck and what those guys do - this is essentially a perfectly flat trail but it was still impressive to see these folks that were in their 16-18 hours of competing.  Only a few were even running at this point but still impressive.  I know I couldn't do it.

 
AAABatteries said:
this is essentially a perfectly flat trail but it was still impressive to see these folks that were in their 16-18 hours of competing.  Only a few were even running at this point but still impressive.  I know I couldn't do it.
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Yeah I couldn't even walk a perfectly flat trail for 16-18 hours.  

Now ~double that, and throw in 4,000m of ascent+descent and then you have what @SFBayDuck did.

This is literally incomprehensible to me.  I can't even imagine what it would be like to do that, let alone do it myself.  

So much respect for my trail hero!

 
Zasada said:
Yeah I couldn't even walk a perfectly flat trail for 16-18 hours.  

Now ~double that, and throw in 4,000m of ascent+descent and then you have what @SFBayDuck did.

This is literally incomprehensible to me.  I can't even imagine what it would be like to do that, let alone do it myself.  

So much respect for my trail hero!
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For real.  There's a 24-hour event on a 3-mile trail loop that's literally 15 minutes from my house in a couple of weeks, and I won't do it because I don't want my feet to get all torn up and make me spend the next two weeks (getting fat while) recovering.  Kudos to you, @SFBayDuck.

 
Zasada said:
Yeah I couldn't even walk a perfectly flat trail for 16-18 hours.  

Now ~double that, and throw in 4,000m of ascent+descent and then you have what @SFBayDuck did.

This is literally incomprehensible to me.  I can't even imagine what it would be like to do that, let alone do it myself.  

So much respect for my trail hero!
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There is a flat 50k trail nearish to me that I look at occasionally. And it makes me wonder why the ultras so often aren’t just insanely long, they are also insane terrain.  So sick what happens in the ultra community (said in the best way possible). 

 
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BassNBrew said:
@SFBayDuck How we feeling today?
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Surprisingly, pretty good.  I got home about 2:30 yesterday afternoon and the lady and I walked downtown to a street festival.  We're having the hottest stretch of the year so far, in the mid-high 90s, and we walked around and had a couple of beers.  Then I took the dog for a 45 minute walk in the woods to get him out and let him cool off in the creek, and any slight downhill hurt a little but really not bad.  Better than the legs have ever felt after a 100K-100M.  I figured today would be worse as the day after the day after, aka "DOMS Day", but they're even better.

Last night I did start to feel sick to my stomach - I'm guessing even just those 2 beers in 95 degree weather wasn't the best idea, and pretty sure I was dehydrated.  Today I've taken two naps, and don't feel quite "right".   I did take pretty high doses of CBD in the afternoon after the race, before bed that night, and again last night, not sure how much that might have helped.  I soaked my blistered feet in an epsom bath for a good hour Saturday night.  And the fact that there weren't really too many long, runnable downhill sections so the quads didn't get completely destroyed, probably has something to do with it.

 
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AAABatteries said:
Yesterday I headed out for a longish run at a local park that has a nice trail.  I get there and there's a race going on - apparently a 24-hour Tortoise and Hare Racing event.  So, I spent a couple of hours out on the track with the ultra folks.  None of these people from what I could tell are anywhere close to Duck and what those guys do - this is essentially a perfectly flat trail but it was still impressive to see these folks that were in their 16-18 hours of competing.  Only a few were even running at this point but still impressive.  I know I couldn't do it.
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gruecd said:
For real.  There's a 24-hour event on a 3-mile trail loop that's literally 15 minutes from my house in a couple of weeks, and I won't do it because I don't want my feet to get all torn up and make me spend the next two weeks (getting fat while) recovering.  Kudos to you, @SFBayDuck.
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Those timed events are for :crazy: people.

 
AAABatteries said:
Yesterday I headed out for a longish run at a local park that has a nice trail.  I get there and there's a race going on - apparently a 24-hour Tortoise and Hare Racing event.  So, I spent a couple of hours out on the track with the ultra folks.  None of these people from what I could tell are anywhere close to Duck and what those guys do - this is essentially a perfectly flat trail but it was still impressive to see these folks that were in their 16-18 hours of competing.  Only a few were even running at this point but still impressive.  I know I currently couldn't do it.
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FTFY 

 
Just want to come in here and whine.  Really nothing interesting, but I appreciate the forum to do just this.  

Went out Saturday planning to do three laps of one of my regular mountain climbs/descents (7km r/t, 700m up + 700m down).  Pushing me on the 2nd descent was a blonde with a bouncing pony tail and yoga pants.  She was right behind me for most of the descent and I needed to impress!  Result:  PR for the descent, beating the first descent quite handily.  Unintended result:  After two laps, my quads were shot and a third wasn't in the cards.  

Sunday my quads were sore, but I told myself to stop being a poosay and got out to run my closest-to-home trail circuit.  Again, not trying for a PR, but kept the pace challenging.  The downhills were definitely painful but again, HTFU, Zasada!

Well HFS yesterday things were bad.  I could barely get down the stairs at home.  Apparently running down a 20% grade for the first time in six months uses parts of one's quads that don't get used for anything else.  And then piling-on the day after with some more (less severe) downhills was not a good idea.

I hobbled around the office looking like an octogenarian and thanked the stars it was a normal rest day for me.

This morning I got up hoping that another sleep would heal me enough to get out for at least an ER.  Nope.  Going down the stairs was slightly better than Monday but even though I wanted to HTFU and get out, I also don't want to be galactically stupid and injure myself less than three weeks before my race.  Even then it feels like failure to not be running today.

So today was the first day in probably six months (or longer) when I would normally be scheduled to run and didn't.  :cry:

Tomorrow I have my annual physical and a real VO2Max test (the kind with the mask) scheduled.  Also Bod Pod.  Better improve on my 15% body fat or there's going to be hell to pay.

With any luck I can run my usual ER on Thursday.  Perhaps Friday too (to make up for today).  

Then Saturday hopefully I'm recovered enough to get 3-4 hours of trails in.  Need to improve trail fitness while not causing harm to muscles that haven't been used in quite some time.  A tough balance.  The upside is that there are no 20% grades on my race course (most are in the 6% range).  Which then begs the question:  Zasada, why are you so stupid to train on 20% grades when you know there are none like that on your race course?!

Sigh.

Back to regularly scheduled programming.  How about the weather?

 
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In Nashville for a conference this week.  Staying at the Gaylord Opryland resort - very nice.  And there's a Greenway just a couple miles away.  Got out for a few miles this morning - conditions were just about perfect (for me) - 60, sunny and no wind.  Ran 3.6 - slow but a little faster - legs feel great.

Any of your crazies in or near Nashville?  I see a couple of other Greenways around the river but just wondering if there's any other trails around that I should check out.

 
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Shouldn’t you have been behind the pony tail, Z?

Not sure what a VO2 max entails specifically but assume a sustained, high effort and it sounds like either you’re compromised to do it now or if you do it you may compromise next few weeks and race.  But maybe I’m reading wrong. 

 
Zasada said:
Pushing me on the 2nd descent was a blonde with a bouncing pony tail and yoga pants.  She was right behind me for most of the descent and I needed to impress!
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Rookie move.  Let her pass and follow her.  Duh.

 
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bushdocda said:
Shouldn’t you have been behind the pony tail, Z?

Not sure what a VO2 max entails specifically but assume a sustained, high effort and it sounds like either you’re compromised to do it now or if you do it you may compromise next few weeks and race.  But maybe I’m reading wrong. 
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Yeah I was behind the pony tail for most of the climb.  And yes, the shark move would have been to let her pass but often my pride overrides logic.

Re VO2Max, I'm hoping a rest day today and a sleep tonight will get me into the realm of normal.  Either way, I can't cancel the physical without penalty so this is my one opportunity to get the test this year (work only pays for one annually).  I'll just go with it and see what it spits out.  

 
So I stumbled upon a small half marathon this Saturday that's about 45 minutes away from home, and I think I'm going to race it.  Last year's winner went 1:28:58, and second place was way behind in 1:35:15.  I got up early this morning and made the drive to run the course just to see what I'd be getting into.  First 5.5 miles are a mix of city streets and country roads with a couple of long, gradual hills, but nothing super steep.  The rest is an out-and-back on a flat, crushed limestone bike trail under a nice tree canopy.  There's a little hill right at the end that's a little over a tenth of a mile long at 4-4.5% grade, so that's gonna suck, but otherwise it should lend itself to a fast finish.  Only negative is that temps are forecast to be quite a bit warmer than I'd like in the mid-60s with a 40-50% chance of rain.  

 
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Well, I'm an idiot.

As I think some of you know, we had our relay race a little over a week ago.  After a short run that next morning, I took a couple days off.  I then ran on Global Running Day and did a 5K probably a little harder than I should have, but still all was well.  My wife left to go out of town that same day (she comes back today) and it was really hot last week, so I gave it a rest for a couple more days.  Finally got back out on Sunday morning (3 days off running) and did a little 3 mile loop.  It was pretty warm and that felt quite challenging.  Ended up with only 7 miles last week.  No big deal, rested yesterday and got back out this morning for 5 miles.  Beautiful weather (low 70's, low humidity, mild breeze).  But despite running pretty slowly, my HR was way up and that seemed harder than it should have.

Then I remember how I gave blood on Friday (actually a power red donation which is like 2 units).  I hadn't even thought about it.  It's definitely affected my last 2 runs.  I just read about it and it seems that the effects from donating typically last up to 3 weeks and it takes at least a week to start to feel somewhat back to normal.

Perfect timing for my 5K coming up this weekend that I was going to try and PR  :(

 
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Zasada said:
Just want to come in here and whine.  Really nothing interesting, but I appreciate the forum to do just this.  

Went out Saturday planning to do three laps of one of my regular mountain climbs/descents (7km r/t, 700m up + 700m down).  Pushing me on the 2nd descent was a blonde with a bouncing pony tail and yoga pants.  She was right behind me for most of the descent and I needed to impress!  Result:  PR for the descent, beating the first descent quite handily.  Unintended result:  After two laps, my quads were shot and a third wasn't in the cards.  

Sunday my quads were sore, but I told myself to stop being a poosay and got out to run my closest-to-home trail circuit.  Again, not trying for a PR, but kept the pace challenging.  The downhills were definitely painful but again, HTFU, Zasada!

Well HFS yesterday things were bad.  I could barely get down the stairs at home.  Apparently running down a 20% grade for the first time in six months uses parts of one's quads that don't get used for anything else.  And then piling-on the day after with some more (less severe) downhills was not a good idea.

I hobbled around the office looking like an octogenarian and thanked the stars it was a normal rest day for me.

This morning I got up hoping that another sleep would heal me enough to get out for at least an ER.  Nope.  Going down the stairs was slightly better than Monday but even though I wanted to HTFU and get out, I also don't want to be galactically stupid and injure myself less than three weeks before my race.  Even then it feels like failure to not be running today.

So today was the first day in probably six months (or longer) when I would normally be scheduled to run and didn't.  :cry:

Tomorrow I have my annual physical and a real VO2Max test (the kind with the mask) scheduled.  Also Bod Pod.  Better improve on my 15% body fat or there's going to be hell to pay.

With any luck I can run my usual ER on Thursday.  Perhaps Friday too (to make up for today).  

Then Saturday hopefully I'm recovered enough to get 3-4 hours of trails in.  Need to improve trail fitness while not causing harm to muscles that haven't been used in quite some time.  A tough balance.  The upside is that there are no 20% grades on my race course (most are in the 6% range).  Which then begs the question:  Zasada, why are you so stupid to train on 20% grades when you know there are none like that on your race course?!

Sigh.

Back to regularly scheduled programming.  How about the weather?
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So the good news is that each hard downhill session has a huge impact on your ability to handle future downhill running.  A little really goes a long way - I usually try to get in 3-4 before a big race, spaced out at least 2 weeks apart with the final one at least 3 weeks out.  And doing what you did (20% grade run hard) is a great way to force the necessary adaptations.

But the bad news is what you’re experiencing - your quads are shot for a couple of days if you haven’t been doing much downhill work.  The eccentric contractions that occur when running downhill cause all sorts of muscle damage and micro-tears, but the repair process is what makes you stronger and more resilient.  I always try to take in quality protein immediately afterward and in the day or two following, often supplementing with Perfect Amino as extra insurance.

 
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