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Ran a 10k - Official Thread (8 Viewers)

Juxtatarot said:
Then it seems that fixing your butt injury should be a primary focus. Twice weekly strengthening may not be enough. Improving flexibility to your hamstrings, hips and other potentially tight areas is critical. I’m learning that more and more especially as I age.
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speaking of butt injuries... my piriformis has really been giving me trouble lately. I had been neglecting some of my stretches and stuff lately and it was really getting problematic. Went back to some of the ones I had from before and used dr. google/youtube to find some other strength and stretching techniques for it and it is steadily improving. 

 
The Iguana said:
I really think about all you need is to figure out nutrition. IIRC, you are like 6 foot 90 and weigh a buck o five soaking wet. You have plenty of speed and talent to do well at any distance but I'm pretty sure your body starts to eat itself as you get deep into the marathon distance. Figuring out how to properly fuel that long, lanky frame for long distances is probably the best thing you can do for yourself. 
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Juxtatarot said:
Then it seems that fixing your butt injury should be a primary focus. Twice weekly strengthening may not be enough. Improving flexibility to your hamstrings, hips and other potentially tight areas is critical. I’m learning that more and more especially as I age.
Click to expand...
I think I need more information to provide a good assessment, but these items were the first that came to mind when I read @Zasada's post this morning. Are you sufficiently fueling? and is your body strong enough? And they both feed into each other, pun unintended. 

I think if you up the intake and focus more on building functional strength then your body will be better equipped to break through that glass ceiling. I get that mountains and miles are your comfort zone, but if your objective is to unlock the next level then you gotta step out of it.

 
MAC_32 said:
I think I need more information to provide a good assessment, but these items were the first that came to mind when I read @Zasada's post this morning. Are you sufficiently fueling? and is your body strong enough? And they both feed into each other, pun unintended. 

I think if you up the intake and focus more on building functional strength then your body will be better equipped to break through that glass ceiling. I get that mountains and miles are your comfort zone, but if your objective is to unlock the next level then you gotta step out of it.
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Yeah I didn't fuel on my 30K last weekend.  And I did consider that it might have contributed.  Although I was pretty good about fueling on my marathon, and I'm not sure it made a difference (ref the 2min PR).

FWIW I've really been focused on getting my protein intake up over the last few months.  That, combined with my strength exercises, has me up about 5lbs from normal (to 170ish from 165ish).  I would normally carry that 5lbs around my waist if it was "regular" weight gain, but it doesn't appear to be the case this time.

And further, I'm still 15% body fat as of late last year (tested with a full body scan -- about as accurate as it gets).  So I still have ~25lbs of fat I'm lugging around and could afford to trade for muscle.

I think I'll see if I can incorporate more glute/piriformis work into my weekly routine.  Maybe just focus on what hurts ("management by constraints", yay!) to start, as you guys have suggested.

 
Zasada said:
Guys, I'm kind of in a funk.  

I ran my first 30K/30mi in a while last weekend.  As I was approaching the end, I found myself in my usual "last 10K of the marathon" spot:  My legs (butt especially) were cooked, and had it been a real race, I would likely have had to walk some of it.  Maybe a proper taper and race energy would have pushed me through, but my physical state at that point was more familiar than it wasn't.
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2/27 run, yes?  Looks like you almost la-di-da’d a 20mile run at ~ marathon pace with no fuel.  Seems like a tough ask. With some fuel and pacing to finish strong you would have finished confidently.  Maybe it was impromptu to go that far/fast but it’s encouraging you backed it up with another 10 the day after.  Look for the positive and keep strengthening.  

 
bushdocda said:
2/27 run, yes?  Looks like you almost la-di-da’d a 20mile run at ~ marathon pace with no fuel.  Seems like a tough ask. With some fuel and pacing to finish strong you would have finished confidently.  Maybe it was impromptu to go that far/fast but it’s encouraging you backed it up with another 10 the day after.  Look for the positive and keep strengthening.  
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Yeah that's the one.  I walked some of the last 2 miles.  If it was a race, I wouldn't have, but I was definitely feeling like another 6 miles of running at that pace wasn't in the cards.

The 10 the day after was nice.  I'm finding that since I've started the 2x weekly weights (and reduced running to 5x weekly), I'm recovering much faster between runs.

It's just that 20-mile hump I have to figure out.  Cardio on that run was no problem.  Just legs/butt.

 
Zasada said:
Yeah that's the one.  I walked some of the last 2 miles.  If it was a race, I wouldn't have, but I was definitely feeling like another 6 miles of running at that pace wasn't in the cards.

The 10 the day after was nice.  I'm finding that since I've started the 2x weekly weights (and reduced running to 5x weekly), I'm recovering much faster between runs.

It's just that 20-mile hump I have to figure out.  Cardio on that run was no problem.  Just legs/butt.
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The bolded seems somewhat surprising, given all the elevation you do.  I'll speculate about whether you need to alter your approach to the elevation to some degree (no pun intended).  E.g., maybe slip in some days back home where you do harder repeats on the access road leading up to the mountains.  In Dallas, maybe add a little more tempo at a faster pace.  I.e., get those legs and butt muscles stretching a little longer and working a little harder.  

 
Juxtatarot said:
Good luck! Do we get a pre-race report?
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Really tried to fly under the radar since my failed MP run a few weeks ago. But, super sleuth Juxt called me out so... 

Ever since that run, something has been way off. The day of the run, my VO2Max was 60. Now, it's at 57. I took a step-back week after that run because I knew something was off, but that did not help.

My fitness, form, breathing, confidence, and expectations have plummeted. I have no idea why, but every run since has been a struggle. My dress rehearsal Wednesday was brutal. The run called for 7 with 2 at MP. My 2 MP miles felt like a dead sprint (7:10 and 7:13). It really has been a miserable 15 run stretch since my run on February 6th. I've been through some tough stretches, but nothing like this. 

My goals leading up would've been

A: 3:05

B: 3:10

Last: PR (3:14:19)

My goals now

A: PR (3:14:19)

B: Finish with a negative split 

Last: Finish

On a positive note, kudos to me for even getting to the line. This time last year, I thought I'd never run again, or I’d need a new knee to do so. Many people would've just quit or went the knee replacement route. I said #### it, put a brace on, and hobbled through an entire marathon cycle. I had some pretty impressive runs along the way, too. Just going to enjoy being on that line Sunday morning and remember how far I've come. 

 
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JShare87 said:
Really tried to fly under the radar since my failed MP run a few weeks ago. But, super sleuth Juxt called me out so... 

Ever since that run, something has been way off. The day of the run, my VO2Max was 60. Now, it's at 57. I took a step-back week after that run because I knew something was off, but that did not help.

My fitness, form, breathing, confidence, and expectations have plummeted. I have no idea why, but every run since has been a struggle. My dress rehearsal Wednesday was brutal. The run called for 7 with 2 at MP. My 2 MP miles felt like a dead sprint (7:10 and 7:13). It really has been a miserable 15 run stretch since my run on February 6th. I've been through some tough stretches, but nothing like this. 

My goals leading up would've been

A: 3:05

B: 3:10

Last: PR (3:14:19)

My goals now

A: PR (3:14:19)

B: Finish with a negative split 

Last: Finish

On a positive note, kudos to me for even getting to the line. This time last year, I thought I'd never run again, or I’d need a new knee to do so. Many people would've just quit or went the knee replacement route. I said #### it, put a brace on, and hobbled through an entire marathon cycle. I had some pretty impressive runs along the way, too. Just going to enjoy being on that line Sunday morning and remember how far I've come. 
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You got this! As you said you've come a long way and doing a whole marathon training cycle after all that is an incredible feat in itself. While the latest runs may not have been what you were hoping for, knowing that you did have those impressive runs along the way means that the speed is in there somewhere.

Race day is a different beast as I'm sure you know. Stay positive and the speed that's in there will unleash itself.  :towelwave:

 
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@JShare87 ...bummer to read all that.  Seems like the prep cycle got out of whack, given that drop in the VO2.  As you've stated, throw out the earlier expectations and take what the day will give you.  Celebrate the fact that you've overcome the significant adversity with the knee and will be lacing up for a marathon.  Then get out there and be the BMF that you are.  We're all cheering for you!

PS: Have some positive mantras to carry you along ...don't let the mind start playing games with ya.

 
Zasada said:
My goal is really to run ultras in the future, and that's why struggling with street marathons really bums me out.  I feel like it's a bad sign for me on the longer trail distances.  

Street running has generally been just a training element of my trail running (because I can't get to the trails on weekdays).  So anytime I improve in street running I'm just using that as a proxy for improving on the trails.
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I have a few thoughts.....

For me.  Street running involves goal times and where I define success/failure often based on the what my time is on the race. 

Trail ultras, for me, are much more about "Just finish".  That doesn't mean that I just take it super easy, and I certainly remember in my first 50 mile race, I was figuring out what was a realistic finish time at mile 18 (32 miles to go!).  At the 35 mile mark (and still 15 miles to go), I set a time goal of breaking 10 hours.  I ran in 9:51 I think with a negative split!

I say this because my attitude is completely different for each one.  It also could be because I'm a trail newbie, so trying to figure out time goals is tough.  I focus more on effort.  I have no doubt that you could do ultras.....like zero doubt at all.  More to come on this.....

 
Zasada said:
Guys, I'm kind of in a funk.  

I ran my first 30K/30mi in a while last weekend.  As I was approaching the end, I found myself in my usual "last 10K of the marathon" spot:  My legs (butt especially) were cooked, and had it been a real race, I would likely have had to walk some of it.  Maybe a proper taper and race energy would have pushed me through, but my physical state at that point was more familiar than it wasn't.

It's clear that I'm a faster 5K/10K/HM runner than I was two years ago (my last marathon).  My cardio is fantastic (not compared to @Juxtatarot, just compared to former-me).  

I'm pretty sure I could push a 5K PR right now, maybe even sub-20.  10K, too.  A sub-99 HM is likely doable as well.

But I feel like I could, at best, shave maybe a couple minutes off my marathon PR (3:56).  I look at the pace required to run 3:30 and I'm like "there's NFW I can hold that pace for 42K".

Is it time for a coach?  Last time I got a prescribed training plan (customized Hanson), I followed it to the letter.  Didn't miss a single run nor cut a run short.  And it got me a 2-minute PR.  2 minutes.  

Should I incorporate more leg strength stuff?  I've been trying to keep my 2x weekly weights sessions (and my wife noticed that my arms are a little less-noodle-like than before, yay!), with some glute-specific work each session.

More tempo runs?  I've been consistently running fast (for me) 10Ks for the last few weeks, just Wednesday almost running sub-45 without race effort required.

I just don't know.  Maybe the marathon distance isn't for me. In the 21 months since my last marathon I've run 6,700km (4,100mi).  Yet when I approach 30K on a single run, I'm a mess.  Thoughts?  Tips?   

I'll hang up and listen.
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1.  Do not underestimate that glute/butt impacting everything else with your running.  I've been battling glute issues for a while now and it is far and away the worst and slowest healing injury.  I wish it was an easy way out of this and I'm getting worried this will be impacting my running forever.  Here's more information about the importance of the glutes with running.

2. I think leg strengthening would be good, but I'm seeing that sometimes they inflame my angry glute.  I'm trying to carefully navigate it and make it a bit stronger.  Paging @MAC_32 if he has a few good options to carefully strengthen my glute.  And if it would be better to carefully define it by doing lots of reps of easier stuff as opposed to 6-10 reps of something heavier.

3. I strongly recommend you incorporate core workouts (crunches, etc.) every other day into your plan.  It only takes 5-10 minutes of a good focused workout and it will help your running and hopefully help your glute.

4.  I'm a Hanson guy and if you followed that program, I don't think you need more tempo runs to improve your marathon. I don't think that is your problem. 

5.  Before COVID, I ran a 3:12 marathon and I could barely break a 20 minute 5K and I could run a 1:31 HM (and probably closer to 1:29....but I never did, so I'm a 1:31 HM guy until I prove otherwise.)  I'm a slow twitch muscle guy, so I excel better at longer races and my shorter race times are abnormally slow compared to my longer race times.  You MAY be the opposite.  But your 1:39 HM suggests to me you are faster than 3:56 marathoner.  Some say double your half marathon time and add 10 minutes.  In most of my cases, I've needed 15 minutes.  Regardless, with that math, it brings you in way faster than 3:56.

6.  For me, my PR marathon, I finally feel like I started to figure out nutrition.  Both the week of the marathon but the 24 hours prior to the race and the race itself.  If you don't do your nutrition right, you will have a rough go of 26.2.  Your body can mask bad nutrition over 13.1, but it gets exposed big time at 26.2.  The day before the race, I ate lots of pasta at lunch and then went with a light salmon and rice meal for dinner.  I drank pickle juice the evening before and the morning of.  I continued with a bagel and peanut butter the morning of the race.  For my marathon, I religiously took in calories every 4-5 miles.  I had always waited until mile 6-9 in my marathons, and did it when I felt like it.  I was stronger (I think) because I was methodically putting calories into my body (Maurten Gels, ShotBloks, and bananas) during the race.

In summary, if you can heal your butt and you work on your nutrition, I have to believe you will shave 10-15 minutes off of your marathon time in the blink of an eye.  But do not despair, marathons are challenging physically and mentally.  These challenges that we face are what make them so rewarding when we figure out what works for each of us. I'm confident you will figure it out.  You have too much talent and drive not to.  Can't wait to watch you crush it in the future.

Hope this helps a little bit.  🙂

 
gruecd said:
I don't understand this either.  I've run a 2:58 marathon, and I don't think my VO2max has ever been above 55.

Somebody unpack this for me...
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VO2 max is estimated by Garmin.  If people are using wrist based HRM, then they are generally less accurate than a chest strap, therefore the VO2 max will be more inaccurate (either high or low). 

I use a chest strap HRM, which is more accurate, and I've gotten to about 56.  Again, only an estimate from Garmin which is far from official. 

If I'm a 56, then you are definitely higher.  However, I think comparing VO2 across people is almost useless because of the variability in measuring.  So I just watch it for me and compare only against myself.  For example, I think I'm at 53 right now so I have a ways to go to get to my best of 56. 

I will say I'm jealous you know how to make the 2 smaller and lower in your original post when typing VO2.

 
JShare87 said:
My fitness, form, breathing, confidence, and expectations have plummeted. I have no idea why, but every run since has been a struggle. My dress rehearsal Wednesday was brutal. The run called for 7 with 2 at MP. My 2 MP miles felt like a dead sprint (7:10 and 7:13). It really has been a miserable 15 run stretch since my run on February 6th. I've been through some tough stretches, but nothing like this. 
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I've expressed it before in here, but I hate hate tempo runs.  I find them extremely unpleasant, and I think because of that I don't run them very well.  I remember freaking myself out towards the end of half training years ago because the tempo runs felt impossibly hard.  Rightly or wrongly, I rarely do tempo runs anymore because of this.  But regardless...

You can't fake the kind of beastly long runs you had earlier this cycle, so clearly you have fitness.  Regardless of what number some algorithm spits out, you have put in the work.  You've shown in the past you don't wilt during race day adversity.  You got this!

 
JShare87 said:
Really tried to fly under the radar since my failed MP run a few weeks ago. But, super sleuth Juxt called me out so... 

Ever since that run, something has been way off. The day of the run, my VO2Max was 60. Now, it's at 57. I took a step-back week after that run because I knew something was off, but that did not help.

My fitness, form, breathing, confidence, and expectations have plummeted. I have no idea why, but every run since has been a struggle. My dress rehearsal Wednesday was brutal. The run called for 7 with 2 at MP. My 2 MP miles felt like a dead sprint (7:10 and 7:13). It really has been a miserable 15 run stretch since my run on February 6th. I've been through some tough stretches, but nothing like this. 

My goals leading up would've been

A: 3:05

B: 3:10

Last: PR (3:14:19)

My goals now

A: PR (3:14:19)

B: Finish with a negative split 

Last: Finish

On a positive note, kudos to me for even getting to the line. This time last year, I thought I'd never run again, or I’d need a new knee to do so. Many people would've just quit or went the knee replacement route. I said #### it, put a brace on, and hobbled through an entire marathon cycle. I had some pretty impressive runs along the way, too. Just going to enjoy being on that line Sunday morning and remember how far I've come. 
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Good luck GB.  I've had those stretches where my run up to race day was a mess and raceday was much better.

Stay positive mentally and you may be quite surprised at how you feel on race day. 

I'll be rooting for you!

 
Gl share :thumbup:

Going to bed and I'm not running in the am...right? Because I should rest my back and not rush things.

I really want to run.

 
:towelwave:  warming up for tomorrow morning 

@JShare87 read what you wrote and imagine if one of us or one of your students wrote it. That’s how proud we are of you. Stoked for your starting line and your journey to here and now. 
Have a day rest / prep day and pick out some bad ### supershooz for the race. Best wishes for tomorrow’s challenge!

 
SteelCurtain said:
VO2 max is estimated by Garmin.  If people are using wrist based HRM, then they are generally less accurate than a chest strap, therefore the VO2 max will be more inaccurate (either high or low). 

I use a chest strap HRM, which is more accurate, and I've gotten to about 56.  Again, only an estimate from Garmin which is far from official. 

If I'm a 56, then you are definitely higher.  However, I think comparing VO2 across people is almost useless because of the variability in measuring.  So I just watch it for me and compare only against myself.  For example, I think I'm at 53 right now so I have a ways to go to get to my best of 56. 

I will say I'm jealous you know how to make the 2 smaller and lower in your original post when typing VO2.
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I think it's as simple is that VO2MAX is not the be-all, end-all of race time projections.  Garmin says my VO2MAX right now is 60.  

It gets high in the winter when temps are low and I run with a low HR.  It drops in the summer when temps are high and I run the same paces with a higher HR.

A while back I had the proper VO2MAX test (treadmill, mask, etc) and it came in 2pts below what Garmin said.

This goes back to my whining in an earlier post.  My cardio is great right now, but my muscles aren't.  @gruecd could have very productive muscles with less-efficient cardio.  

 
SteelCurtain said:
1.  Do not underestimate that glute/butt impacting everything else with your running.  I've been battling glute issues for a while now and it is far and away the worst and slowest healing injury.  I wish it was an easy way out of this and I'm getting worried this will be impacting my running forever.  Here's more information about the importance of the glutes with running.

2. I think leg strengthening would be good, but I'm seeing that sometimes they inflame my angry glute.  I'm trying to carefully navigate it and make it a bit stronger.  Paging @MAC_32 if he has a few good options to carefully strengthen my glute.  And if it would be better to carefully define it by doing lots of reps of easier stuff as opposed to 6-10 reps of something heavier.

3. I strongly recommend you incorporate core workouts (crunches, etc.) every other day into your plan.  It only takes 5-10 minutes of a good focused workout and it will help your running and hopefully help your glute.

4.  I'm a Hanson guy and if you followed that program, I don't think you need more tempo runs to improve your marathon. I don't think that is your problem. 

5.  Before COVID, I ran a 3:12 marathon and I could barely break a 20 minute 5K and I could run a 1:31 HM (and probably closer to 1:29....but I never did, so I'm a 1:31 HM guy until I prove otherwise.)  I'm a slow twitch muscle guy, so I excel better at longer races and my shorter race times are abnormally slow compared to my longer race times.  You MAY be the opposite.  But your 1:39 HM suggests to me you are faster than 3:56 marathoner.  Some say double your half marathon time and add 10 minutes.  In most of my cases, I've needed 15 minutes.  Regardless, with that math, it brings you in way faster than 3:56.

6.  For me, my PR marathon, I finally feel like I started to figure out nutrition.  Both the week of the marathon but the 24 hours prior to the race and the race itself.  If you don't do your nutrition right, you will have a rough go of 26.2.  Your body can mask bad nutrition over 13.1, but it gets exposed big time at 26.2.  The day before the race, I ate lots of pasta at lunch and then went with a light salmon and rice meal for dinner.  I drank pickle juice the evening before and the morning of.  I continued with a bagel and peanut butter the morning of the race.  For my marathon, I religiously took in calories every 4-5 miles.  I had always waited until mile 6-9 in my marathons, and did it when I felt like it.  I was stronger (I think) because I was methodically putting calories into my body (Maurten Gels, ShotBloks, and bananas) during the race.

In summary, if you can heal your butt and you work on your nutrition, I have to believe you will shave 10-15 minutes off of your marathon time in the blink of an eye.  But do not despair, marathons are challenging physically and mentally.  These challenges that we face are what make them so rewarding when we figure out what works for each of us. I'm confident you will figure it out.  You have too much talent and drive not to.  Can't wait to watch you crush it in the future.

Hope this helps a little bit.  🙂
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Thanks for this.  Fantastic tips, all around.  And your Ultra comments are exactly why I want to run ultras.  Less time-focused.  More "fun-focused".  If that doesn't sound strange.  I ran my first (and only) ultra in 7:30 or so, and it was a thousand times more fun than my marathons.  That's what I really want to do right now, but working (and being stuck in) DFW right now makes that hard.

FWIW today I went out planning to run 25K or so.  Legs felt better than last week, so decided to stretch it to 30K.  Found myself running 5-minute Ks (8-minute miles) at the end of that 30K, and thought "might as well tack-on 2 more K to make it 20 miles".

Legs are definitely hollering at me, but better than last week. 

If @MAC_32 has any glue exercise tips, I'm all ears.  Could probably use some groin/hip tips as well.  It seems like everything in that region gets to hurt on the long runs.  Strangely, quads, hammies, and calves are all no problem.

 
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SteelCurtain said:
1.  Do not underestimate that glute/butt impacting everything else with your running.  I've been battling glute issues for a while now and it is far and away the worst and slowest healing injury.  I wish it was an easy way out of this and I'm getting worried this will be impacting my running forever.  Here's more information about the importance of the glutes with running.

2. I think leg strengthening would be good, but I'm seeing that sometimes they inflame my angry glute.  I'm trying to carefully navigate it and make it a bit stronger.  Paging @MAC_32 if he has a few good options to carefully strengthen my glute.  And if it would be better to carefully define it by doing lots of reps of easier stuff as opposed to 6-10 reps of something heavier.

3. I strongly recommend you incorporate core workouts (crunches, etc.) every other day into your plan.  It only takes 5-10 minutes of a good focused workout and it will help your running and hopefully help your glute.
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Point 3 is where I'm heading in my response...

Zasada said:
If @MAC_32 has any glue exercise tips, I'm all ears.  Could probably use some groin/hip tips as well.  It seems like everything in that region gets to hurt on the long runs.  Strangely, quads, hammies, and calves are all no problem.
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Not knowing what you're doing for stretching I'm sure it's effective, but I think the long term remedy is likely less glute work and more strengthening what's around it. And doing it via a variety of different movements. I think another reason I ran into my recent back issue is I've been doing a lot of the same exercises since my workouts moved inside in November. I have much less space to work with, so I've been doing the same 12-15 exercises rather than my library of 30some I rotate through outside. I'm anxiously looking forward to the warm-up Monday, so i can at least do a couple out there again this week. If it helps, here's what I have written out for this week:

3x per week (Mon, Wed, Fri or Sat)

Pick one - (standing on tip toes or alternating single leg) bicep curls, shoulder press, or overhead tricep extension

Pick one - single leg romanian dead lift, reverse lunges, or banded side steps (90 seconds per set)

Pick one - push ups or dips (don't choose dips on overhead tri day)

Pick one - russian speed lunges or kettlebell swings

Pick one - active side planks + boats w/scissor kicks, or medicine ball oblique twists + active regular planks

Pick one - medicine ball squat-and-throw or walking lunges

Pick one - bent over rows, lateral raises, or kettlebell snatch (not on swing day)

Pick one - chest fly (not on push up day) or lawnmowers

Pick one - calf extensions or hamstring curls w/trx stability ball

Pick one - single leg bridges or side lunges

 
MAC_32 said:
3x per week (Mon, Wed, Fri or Sat)

Pick none - (standing on tip toes or alternating single leg) bicep curls, shoulder press, or overhead tricep extension

Pick none - single leg romanian dead lift, reverse lunges, or banded side steps (90 seconds per set)

Pick none - push ups or dips (don't choose dips on overhead tri day)

Pick none - russian speed lunges or kettlebell swings

Pick none - active side planks + boats w/scissor kicks, or medicine ball oblique twists + active regular planks

Pick none - medicine ball squat-and-throw or walking lunges

Pick none - bent over rows, lateral raises, or kettlebell snatch (not on swing day)

Pick none - chest fly (not on push up day) or lawnmowers

Pick none - calf extensions or hamstring curls w/trx stability ball

Pick none - single leg bridges or side lunges
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FYP

 
Woman jogging with a dog coming from the opposite direct as I'm about to take a path down to a creek: "There's a wolf down there?"

I had music playing so I wasn't sure I heard her right.  

"I just wanted to warn you that there is a wolf down there. Or maybe a coyote."

"Oh, thanks," I say as I head down.

 
been a long time since I have done one of these and it didn't exactly feel like a BMF performance but I did have fun and it did kind of kick my butt and these are kind of fun to type up. I'll try to keep it brief...

DINO Series 15K - Mounds State Park

Wasn't exactly feeling it when I got up this morning but had a great constitutional, as one grandparent used to call it, had my stuff together and was out the door by a about 6:45 am for the 50 minute drive +/-. It was a brisk 26* this morning +/- with projected ending temperature in the low 30s. Got to the site just in time as the line at the gate of the state park was rather long shortly after I arrived. Found a nice parking spot, got checked in, had a 2nd movement and headed back to the car to shed some clothing. I wanted to man up and go shorts and a sleeveless shirt but it really was brisk out there and I wasn't quite up for it so I left my thin long sleeve base layer shirt on with my shorts and sleeveless shirt. Had a brief warm up and chatted with a guy I work with and a friend that had introduced me to this series/group that puts on trail races and then it was time for the start...

Mile 1 - 9:30, HR 142 (gap 9:10)

It was actually a bit of a crowded start but the first half mile is fairly open, flat and straight to help spread things out a little. But the next half mile heads off into the woods with twists and turns as well as some relatively gentle up and down rolling trails. It was still congested enough to be a bit of a pain but no too bad. I was a little sad to see 9:30 when my watch buzzed but all things considered it wasn't bad.

Mile 2 - 8:54, HR 154 (gap 8:39); Mile 3 - 9:35, 158 (9:09)

Mile 2 was a nice wide area with a good size downhill to start that could be cruised followed by nice flat section along the river. I was feeling pretty good here until the very end of it... The end of mile 2 and beginning of mile 3 is a huge hill with a couple of switchbacks that we would get to run 3 times. Mile 3 continued to be up and adown a bit - not huge hills but what was there was fairly steep/stout. 

Mile 4 - 9:02, 153 (8:57)

Kind of my last great hurrah. It was a nice wide, flat area that ended the first lap and started the 2nd. The end of this mile is right at the start of the winding trail in the woods.

Mile 5 - 9:47, 158 (9:40); Mile 6, 9:49, 153 (9:14)

Mile 5 was back to the winding, rolling trail that ended with the nice downhill to the river. Mile 6 was along the river with the crazy switchback hill climb and back past the finish. The hill climb here took a bite out of me, IMO. Fun times but man do I need to do something other than all the flat roads around my house to be ready to tackle something like that hill.

Mile 7 - 9:58, 151 (9:28); Mile 8 10:01, 154 (9:53)

Mile 7 had some hills but the ended on the nice flat, wide area back toward the start. It basically completed the 2nd full lap and all that was left was 1 half lap to go. My heart rate coming back down here is probably proof that I wasn't pushing as hard as I had been and was hurting a bit. I had been running with a couple guys before but they had faded and I was pretty much all alone at this point. Mile 8 was roughly mile 1 all over again but I obviously did not have the same focus or strength. I was kind of in "just hang on mode". 

Mile 9 - 9:13, 164 (9:20); Last .39 - 11:06 pace, 155 (9:31)

Mile 9 is most smooth with the big down hill and along the river. I tried to muster all I had and just roll as quick as possible. I had been doing some math for the last couple miles and knew that 1:30 was in the mix but going to be tough. I also knew I had to climb those switchbacks 1 more time and they were going to kick my ### so I tried to use what push I had left here where it was flat and easy running. Most of the last .4 on my watch was the switchback hill that I tried to power hike as fast as I could followed by whatever I had left to roll into the finish. 

Official time - 1:30:09, 94/203 total, 11/19 AG

Again, didn't exactly feel totally BMFish but it was a decent effort. Fun park and beautiful run but kicked my butt for sure. Strava says only 509 feet of elevation gain but I only had 535 feet of elevation the whole month of February and 1,211 feet in January. As a matter of fact, I had 21% of my total elevation gain for the year happen today. As I said, I need to work on that. 

 
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And double bonus is that I was only a short drive over to the college campus to have lunch with my younger daughter and her boyfriend after the race. Had a lovely meal and fun conversation before driving home and taking a nap! All in all, a good day!

 
Through 18mi now, still locked on that pace.  Hopefully he's got some negative-split in him to reach for that PR.

 
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