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Ran a 10k - Official Thread (7 Viewers)
- Thread starter Ned
- Start date
tri-man 47
Footballguy
@Zasada and @gianmarco splitting the driving. We’ve actually stayed away from the radio for much of this …just getting to the next stop, unpacking the prior leg, and psyching for the next leg. We’re about the oldest team we’ve seen - you know who brings up that average. We’re also one of the fastest …definitely wracked up a lot of kills, despite the 15-minute increments on the starts (we started at 7 with about five other teams; a final five or six followed us).
@gruecd just finished his final leg …brutally hot for a long 7+ miles. Waiting on @gianmarco. Then it’s four more legs that should bring us in around 6 pm (11 hours).
I’m in the lead for team “goat” …got caught warming up when @SteelCurtain finished his second leg a little early, which cost us a couple minutes.
Brony
Footballguy
Sounds like you guys are having a good but exhausting day. Finish strong!@Zasada and @gianmarco splitting the driving. We’ve actually stayed away from the radio for much of this …just getting to the next stop, unpacking the prior leg, and psyching for the next leg. We’re about the oldest team we’ve seen - you know who brings up that average. We’re also one of the fastest …definitely wracked up a lot of kills, despite the 15-minute increments on the starts (we started at 7 with about five other teams; a final five or six followed us).
@gruecd just finished his final leg …brutally hot for a long 7+ miles. Waiting on @gianmarco. Then it’s four more legs that should bring us in around 6 pm (11 hours).
I’m in the lead for team “goat” …got caught warming up when @SteelCurtain finished his second leg a little early, which cost us a couple minutes.
tri-man 47
Footballguy
SteelCurtain
Footballguy
tri-man 47
Footballguy
The Iguana
Footballguy
Inspiring performances out there fellas!!! A whole lot of BMFery going on out there.
I sat around playing board games most of the day with some buddies but I did get out there for a little over 5 miles this evening so there is that.
I sat around playing board games most of the day with some buddies but I did get out there for a little over 5 miles this evening so there is that.
Zasada
Footballguy
@bushdocda just destroyed his last leg, bringing the team in for a first-pace masters finish!
Long drive back to Gian's (amazing how far we ran, given how long it took to drive back) but we're all enjoying some cold ones and NYR/TPA playoff hockey.
Long drive back to Gian's (amazing how far we ran, given how long it took to drive back) but we're all enjoying some cold ones and NYR/TPA playoff hockey.
pbm107
Footballguy
Wow I didn’t realize the masters division was that close, in the moment did you guys know who you were competing against for the division?
Great job guys, all BMFs in tough conditions.
congrats guys! Winning is always good, winning with friends is awesome 
gianmarco
Footballguy
Had no idea at all. There's no listing and with staggered starts you can't tell. There'll be more details later, but that was a surprise seeing it this morning.
beer 30
Footballguy
-OZ-
Footballguy
pbm107
Footballguy
It has almost been just over 4 weeks, how is the toe and your other injuries doing? Hopefully the weekly x-rays are looking good.
El Floppo
Footballguy
Juxtatarot
Footballguy
Thanks for asking. I haven’t done weekly X-rays since it has been progressing OK. Last one was about 10 days ago. Still a line on the x-ray. I’m moving around fine and barely feel it. I think I could have starting running over a week ago but the doctor didn’t want me to and I reluctantly listened. I plan to run a few miles this weekend.
I’m not totally sure how the other injuries will be. I’ve been focusing on my hips a lot during this time so I get soreness from that. I think it will be better but not 100%.
-OZ-
Footballguy
tri-man 47
Footballguy
Hopefully you can get back at it soon!
As to the hips: I've mentioned this before, but I've been having good success by doing some stretching at night before falling asleep and again first thing in the morning before getting out of bed. The short (~5 minute) routines come from Kristie Ennis on YouTube. Those routines seem to be enough to keep me from tightening up.
-OZ-
Footballguy
Useful podcast: https://crushingiron.libsyn.com/heat-training
at the suggestion to not train outside at over 70 dew point.
at the suggestion to not train outside at over 70 dew point.
The Iguana
Footballguy
@gruecdwants to know what is so funny.Useful podcast: https://crushingiron.libsyn.com/heat-training
The Iguana
Footballguy
Little mini win tonight in trying to make running be the norm instead of the exception... almost made bad excuses not to go tonight but got out there for at least a few miles this evening. Still had a "feels like" of 100* at 9pm when I started but was fun to be out and I was very happy to be out there. That said, I made bad excuses not to go out there last night so... 1 day at a time.
gianmarco
Footballguy
2022 KT82 Relay Race Report and Weekend Report
Where to even start?
I wasn't even thinking of doing one of these, but as I'm up early with my better half out running trying to beat the extreme heat even though it's already 80, I figured why not try and put some thoughts down on a pretty amazing weekend. This kind of came together haphazardly when I asked about it a few months ago. There weren't many that responded, but we had close to enough for a team. Then, between engagements, knees, broken toes, etc., we were coming down to the wire to field a full team. We got to our full 6 less than a month away and arrangements were set up. I already mentioned the van fiasco but luckily we were able to land the transit van 12 hours before we needed it. As the others can chime in, this makes a HUGE difference. Plus, our van was equipped with backup notifications that helped so many others around us at the checkpoints.
Friday -- Don't think anyone will be surprised that @gruecd was first to arrive. Getting in just before 8am, we headed back home and got out for a quick little shakeout/tempo run. It was gross outside and an excellent preview of what was in store. Next to arrive was supposed to be @SteelCurtain, but his flight was a complete comedy of errors including too much weight, too many crew, too much fuel, then not enough fuel, then stopping to fuel, then maintenance, then...I don't even know. And with all that, he still only arrived like 3 hours later and was the next to make it in. Between that time, Grue and I were able to throw together PBJ's and some ham/turkey sliders like we were in a school cafeteria assembly line. It was a thing of beauty except for my jelly application, apparently. After that, we pick up SC and head over to grab some food and drinks while we await the arrival of the others in the next hour or so. @tri-man 47 drove down and grabbed @bushdocda from the airport, and a few minutes after they arrived, I left to grab @Zasada and the team was complete.
Since it was getting late (about 5:17pm), we needed to get dinner before our more elderly participants started to suffer. Went out to a local restaurant, had some good food and drinks. Of note, we initially waited for a table that was supposed to clear as the 2 girls sitting there had finished their meals and drinks and had their check. After some time passed, we ended up getting the table next to them. By the time we left, almost 2 hours later, those 2 were STILL there, situation unchanged. Rumor has it they've since moved in. We get back to the house, formulate a quick plan on supplies and loading up, got a few things in the van, hang out for a bit watching Bos/GS game, and then turn in for the night as it's going to be a long day.
Unfortunately, after getting to bed around 10:30pm, I was simply unable to fall asleep. No nerves, nothing really going on but this is unusual for me. It wasn't until 2:30am that I finally fell asleep and I was back up at 4:30am. Ugh, not ideal. But, that's race day for you.....
Saturday -- Everyone up by 5am. Quick breakfasts for all as they each just took care of their stuff, van loaded up the rest of the way and out the door shortly after 5:45am. We make a run to get some ice for the day and arrive at the race start by 6:15am in preparation for our 7am start. I grab a quick warmup mile with TriMan and SC, we encounter some wildlife, and make it back just in time to see Grue flipping us off for not waiting for him. The temps were in the mid 60's at this point, but the humidity was already in full force and was only going to get worse. 7am rolls around, Grue is lined up for the first leg, and....we're off. LFG.
My leg was next so Zasada drove to the next checkpoint that I know very well since it's where the Mrs and I would do our long runs. When we get there, we realize we left the cold towels in the freezer back home. Quick call to the Mrs. and she's there in 15 minutes to give them to the group. I had already taken off for my leg but she helped make the day so much better by bringing those over.
Leg #2 -- 3.94 miles/8:21/168 -- Weather 70/65 -- 7:36am
I was so woefully undertrained for this mess. I started well in March with a few weeks in a row of ~20 mpw. But April fell off with Boston, then getting sick, and then other stuff and I managed all of 42 miles in all of April. I tried cramming in May, got 78 miles in, but still never once hit 30 miles for the week. As a prediction, I figured I would use my MP from the previous year as a general guide. So, I'd go a little faster first leg (8:45), hold on with MP for my second leg (9:00), and then do what I can for the last one (9:15).
As I get going for this leg, I wanted to get into a groove that I figured I could hold on for a few miles, trying to keep my HR in the low-mid 160's. As I settled into that pace, I look down and I'm seeing 8:20's. Knowing what was in store for the day, I figured I would bank whatever time I could here. In hindsight, I ended running this leg pretty well. First 2 miles felt surprisingly "good". 3rd mile I had to start upping the effort and was getting into the 170's. In a good spot. Get into the 4th mile and I forgot it was almost all uphill with a steady climb up a bridge. HR now into the 180s but I can do this. Make the final push and hand off to Grue. No Gian'ing needed. I ran hard but I was surprisingly in control for this run. Splits ended up being 8:24/8:23/8:24/8:11.
Leg #8 -- 4.39 miles/8:47/167 -- Weather 83/72 -- 11:40am
As I'm thinking about starting this leg, I'm wondering why we decided to do this. Everyone is going to hate me by the end of the day. The only good thing I realized was that at least I'd be running for most of Grue's tales of suffering in the heat since I was running right after him. Coincidence? I'll let you decide.
Now we're getting into the heart of the race. Single track trail legs finished right before me (5, 6, and 7) and the rest of this is just flat, straight, exposed crushed limestone in the middle of the day. After my first leg, if I could just hold onto 9 min miles, I would be content. The first couple minutes of running just feel gross. My legs are tight and this is going to turn into a miserable run. But then, I loosened up a bit and the first mile clicks of just under 8:45. I'm feeling surprisingly better. For a little. Next mile is a little more challenging but still holding on ~8:50 pace. By mile 3, I was hurting. Memories of my marathon in the later stages are coming back. Whatever bits of tree cover I had for some of those first 2 miles are getting thinner and thinner. Sun beating down, I'm just churning the best I can. The 4th mile, I'm right at a 9:00 pace. This run was taking forever and I wasn't looking forward to the end. But, I could start to see the opening and I could see the checkpoint from half mile away. They came for a Gian'ing and they were going to get a Gian'ing. Ran the final 0.4 miles at 7:58 pace, handed over the sweaty bib to SC as he slowly and carefully put it on, swung around a sign, and went down. I don't remember much about the end there as I didn't even remember the pole swing, so I know I did it right. Got up after a couple minutes, cooled off, and off to the next checkpoint.
Of note, halfway into my leg, I see this bearded guy in a Hoka hat running with 2 other guys going the other direction. He gets a big smile and goes "keep it up, good luck, you're doing great".
Leg #14 -- 4.08 miles/9:03/165 -- Weather 91/73 -- 3:28pm
I had a list of about 100 unpleasant things I'd rather do than go out and run this last leg. It was hot AF. The dew point was in the 70's so the humidity made it so much worse. I didn't have much left, paying for what I did the first leg. However, I knew I had banked some time, so anything in the 9's would be enough for me. Grue's final words to me as he handed me the bib was "be smart and safe". He was right as this weather was no joke. I managed an 8:56 first mile. And then a side stitch came on, legs felt like concrete, and I just had very little left. I was reminded of what it felt like the last time I did this and you realize it's no joke to run hard 3 different times in a day. But, with my experience from last summer and suffering, and a team waiting for me, I was determined to not walk. Of note, I warned the guys that they might see some copperheads on the trail. They like to come out this time of day to sun. Sure enough, I was the one to see one. The one I saw was maybe 1 foot long and was starting to cross my trail from the left side. As I ran by him, I stopped for a moment and was about to take my phone out to take a picture. I immediately go "WTF are you doing?" and turned around and started running again. Right decision? Didn't know at the time.
Anyway, this was max effort and all I could manage was 9:07/9:13/9:04 for the final 3 miles. At the end, I could hear my name being called as I'm emerging from this briefly covered area after running in the direct sun for most of the leg. One of those voices was a woman's voice to boot. Gave the final kick whatever I had and.....done.
Nothing much else to say about my runs. The times were poor, but they were at least better than I thought I could pull off and I gave everything I had out there. In the end, I guess that's all we can ask for. I've felt like a complete ### this last month heading into this for not putting in the right amount of training to do better. So, that part is a disappointment. But, in the end, there was a lot more to this than just the running.
We already mentioned the close win. But, for me, watching all 5 of these other guys that joined me give it their all on every single run......it's really hard to describe what that was like witnessing all day. No one wanted to be the one to let the team down. Full, max effort, across the board on an absolutely brutal day with the weather. This was, easily, the worst conditions I'd done this in.
As for each of you. In order:
@gruecd -- Easily the hardest running spot of the day. While 4/6 of us had under 13 miles to run, this guy had 18+ miles to run, including a single track trail run and his last run being at the hottest part of the day. I know he was disappointed at the end, but all things considered, just an amazing performance. He mentioned that we should have considered switching things up, but the reality is, there was not really anyone else to put in this spot.
@SteelCurtain -- Absolutely blazing in his first leg, great 2nd leg, and a tough 3rd leg over 6 miles after running so hard. Was great to finally meet up and run together a bit as well. Just a machine out there.
@tri-man 47 -- I have no idea how he can pull this stuff off at his age. Old Faithful here. Ridiculous times in those conditions, especially that first 7 mile leg. And I know the gaffe must have made you feel awful, but I'm so thankful it didn't matter because you were amazing out there.
@Zasada -- Wow. Just wow. Your 7 mile run for your 2nd leg was the MVP run of the race. Just ridiculous. Had the 2nd hardest running spot, knocking out 16 miles total also including a trail leg. And split the driving duties with me to boot. BMF.
@bushdocda -- This guy actually got faster as the day went on. Another absolutely BMF performance topped off by the final run with a sub 7 time to get us in before 6pm. Just made it look easy.
More importantly, though, I'm just humbled again that 5 of you would join in on something like this and take the time to come over and do this. On top of that, 5 guys that were just so respectful and thoughtful about every aspect of the weekend. Something needed to be taken care of...it just got done. Once everyone arrived, there was so little I had to do other than just be part of the team.
After all was done and everyone left, the Mrs was just on cloud 9. She was just amazed how it all came together, how well everyone did, and she was thrilled to be needed to bring towels to us at the first checkpoint so she could contribute as well. But most importantly, just had nothing but amazing things to say about each one of them. So, thank you to each one of you for helping make this such a special weekend.
There are so many things I can't even mention that I'm sure will come up at some point, so if I left anything out, my apologies. I'll add stuff later as I think of it.
Where to even start?
I wasn't even thinking of doing one of these, but as I'm up early with my better half out running trying to beat the extreme heat even though it's already 80, I figured why not try and put some thoughts down on a pretty amazing weekend. This kind of came together haphazardly when I asked about it a few months ago. There weren't many that responded, but we had close to enough for a team. Then, between engagements, knees, broken toes, etc., we were coming down to the wire to field a full team. We got to our full 6 less than a month away and arrangements were set up. I already mentioned the van fiasco but luckily we were able to land the transit van 12 hours before we needed it. As the others can chime in, this makes a HUGE difference. Plus, our van was equipped with backup notifications that helped so many others around us at the checkpoints.
Friday -- Don't think anyone will be surprised that @gruecd was first to arrive. Getting in just before 8am, we headed back home and got out for a quick little shakeout/tempo run. It was gross outside and an excellent preview of what was in store. Next to arrive was supposed to be @SteelCurtain, but his flight was a complete comedy of errors including too much weight, too many crew, too much fuel, then not enough fuel, then stopping to fuel, then maintenance, then...I don't even know. And with all that, he still only arrived like 3 hours later and was the next to make it in. Between that time, Grue and I were able to throw together PBJ's and some ham/turkey sliders like we were in a school cafeteria assembly line. It was a thing of beauty except for my jelly application, apparently. After that, we pick up SC and head over to grab some food and drinks while we await the arrival of the others in the next hour or so. @tri-man 47 drove down and grabbed @bushdocda from the airport, and a few minutes after they arrived, I left to grab @Zasada and the team was complete.
Since it was getting late (about 5:17pm), we needed to get dinner before our more elderly participants started to suffer. Went out to a local restaurant, had some good food and drinks. Of note, we initially waited for a table that was supposed to clear as the 2 girls sitting there had finished their meals and drinks and had their check. After some time passed, we ended up getting the table next to them. By the time we left, almost 2 hours later, those 2 were STILL there, situation unchanged. Rumor has it they've since moved in. We get back to the house, formulate a quick plan on supplies and loading up, got a few things in the van, hang out for a bit watching Bos/GS game, and then turn in for the night as it's going to be a long day.
Unfortunately, after getting to bed around 10:30pm, I was simply unable to fall asleep. No nerves, nothing really going on but this is unusual for me. It wasn't until 2:30am that I finally fell asleep and I was back up at 4:30am. Ugh, not ideal. But, that's race day for you.....
Saturday -- Everyone up by 5am. Quick breakfasts for all as they each just took care of their stuff, van loaded up the rest of the way and out the door shortly after 5:45am. We make a run to get some ice for the day and arrive at the race start by 6:15am in preparation for our 7am start. I grab a quick warmup mile with TriMan and SC, we encounter some wildlife, and make it back just in time to see Grue flipping us off for not waiting for him. The temps were in the mid 60's at this point, but the humidity was already in full force and was only going to get worse. 7am rolls around, Grue is lined up for the first leg, and....we're off. LFG.
My leg was next so Zasada drove to the next checkpoint that I know very well since it's where the Mrs and I would do our long runs. When we get there, we realize we left the cold towels in the freezer back home. Quick call to the Mrs. and she's there in 15 minutes to give them to the group. I had already taken off for my leg but she helped make the day so much better by bringing those over.
Leg #2 -- 3.94 miles/8:21/168 -- Weather 70/65 -- 7:36am
I was so woefully undertrained for this mess. I started well in March with a few weeks in a row of ~20 mpw. But April fell off with Boston, then getting sick, and then other stuff and I managed all of 42 miles in all of April. I tried cramming in May, got 78 miles in, but still never once hit 30 miles for the week. As a prediction, I figured I would use my MP from the previous year as a general guide. So, I'd go a little faster first leg (8:45), hold on with MP for my second leg (9:00), and then do what I can for the last one (9:15).
As I get going for this leg, I wanted to get into a groove that I figured I could hold on for a few miles, trying to keep my HR in the low-mid 160's. As I settled into that pace, I look down and I'm seeing 8:20's. Knowing what was in store for the day, I figured I would bank whatever time I could here. In hindsight, I ended running this leg pretty well. First 2 miles felt surprisingly "good". 3rd mile I had to start upping the effort and was getting into the 170's. In a good spot. Get into the 4th mile and I forgot it was almost all uphill with a steady climb up a bridge. HR now into the 180s but I can do this. Make the final push and hand off to Grue. No Gian'ing needed. I ran hard but I was surprisingly in control for this run. Splits ended up being 8:24/8:23/8:24/8:11.
Leg #8 -- 4.39 miles/8:47/167 -- Weather 83/72 -- 11:40am
As I'm thinking about starting this leg, I'm wondering why we decided to do this. Everyone is going to hate me by the end of the day. The only good thing I realized was that at least I'd be running for most of Grue's tales of suffering in the heat since I was running right after him. Coincidence? I'll let you decide.
Now we're getting into the heart of the race. Single track trail legs finished right before me (5, 6, and 7) and the rest of this is just flat, straight, exposed crushed limestone in the middle of the day. After my first leg, if I could just hold onto 9 min miles, I would be content. The first couple minutes of running just feel gross. My legs are tight and this is going to turn into a miserable run. But then, I loosened up a bit and the first mile clicks of just under 8:45. I'm feeling surprisingly better. For a little. Next mile is a little more challenging but still holding on ~8:50 pace. By mile 3, I was hurting. Memories of my marathon in the later stages are coming back. Whatever bits of tree cover I had for some of those first 2 miles are getting thinner and thinner. Sun beating down, I'm just churning the best I can. The 4th mile, I'm right at a 9:00 pace. This run was taking forever and I wasn't looking forward to the end. But, I could start to see the opening and I could see the checkpoint from half mile away. They came for a Gian'ing and they were going to get a Gian'ing. Ran the final 0.4 miles at 7:58 pace, handed over the sweaty bib to SC as he slowly and carefully put it on, swung around a sign, and went down. I don't remember much about the end there as I didn't even remember the pole swing, so I know I did it right. Got up after a couple minutes, cooled off, and off to the next checkpoint.
Of note, halfway into my leg, I see this bearded guy in a Hoka hat running with 2 other guys going the other direction. He gets a big smile and goes "keep it up, good luck, you're doing great".
Leg #14 -- 4.08 miles/9:03/165 -- Weather 91/73 -- 3:28pm
I had a list of about 100 unpleasant things I'd rather do than go out and run this last leg. It was hot AF. The dew point was in the 70's so the humidity made it so much worse. I didn't have much left, paying for what I did the first leg. However, I knew I had banked some time, so anything in the 9's would be enough for me. Grue's final words to me as he handed me the bib was "be smart and safe". He was right as this weather was no joke. I managed an 8:56 first mile. And then a side stitch came on, legs felt like concrete, and I just had very little left. I was reminded of what it felt like the last time I did this and you realize it's no joke to run hard 3 different times in a day. But, with my experience from last summer and suffering, and a team waiting for me, I was determined to not walk. Of note, I warned the guys that they might see some copperheads on the trail. They like to come out this time of day to sun. Sure enough, I was the one to see one. The one I saw was maybe 1 foot long and was starting to cross my trail from the left side. As I ran by him, I stopped for a moment and was about to take my phone out to take a picture. I immediately go "WTF are you doing?" and turned around and started running again. Right decision? Didn't know at the time.
Anyway, this was max effort and all I could manage was 9:07/9:13/9:04 for the final 3 miles. At the end, I could hear my name being called as I'm emerging from this briefly covered area after running in the direct sun for most of the leg. One of those voices was a woman's voice to boot. Gave the final kick whatever I had and.....done.
Nothing much else to say about my runs. The times were poor, but they were at least better than I thought I could pull off and I gave everything I had out there. In the end, I guess that's all we can ask for. I've felt like a complete ### this last month heading into this for not putting in the right amount of training to do better. So, that part is a disappointment. But, in the end, there was a lot more to this than just the running.
We already mentioned the close win. But, for me, watching all 5 of these other guys that joined me give it their all on every single run......it's really hard to describe what that was like witnessing all day. No one wanted to be the one to let the team down. Full, max effort, across the board on an absolutely brutal day with the weather. This was, easily, the worst conditions I'd done this in.
As for each of you. In order:
@gruecd -- Easily the hardest running spot of the day. While 4/6 of us had under 13 miles to run, this guy had 18+ miles to run, including a single track trail run and his last run being at the hottest part of the day. I know he was disappointed at the end, but all things considered, just an amazing performance. He mentioned that we should have considered switching things up, but the reality is, there was not really anyone else to put in this spot.
@SteelCurtain -- Absolutely blazing in his first leg, great 2nd leg, and a tough 3rd leg over 6 miles after running so hard. Was great to finally meet up and run together a bit as well. Just a machine out there.
@tri-man 47 -- I have no idea how he can pull this stuff off at his age. Old Faithful here. Ridiculous times in those conditions, especially that first 7 mile leg. And I know the gaffe must have made you feel awful, but I'm so thankful it didn't matter because you were amazing out there.
@Zasada -- Wow. Just wow. Your 7 mile run for your 2nd leg was the MVP run of the race. Just ridiculous. Had the 2nd hardest running spot, knocking out 16 miles total also including a trail leg. And split the driving duties with me to boot. BMF.
@bushdocda -- This guy actually got faster as the day went on. Another absolutely BMF performance topped off by the final run with a sub 7 time to get us in before 6pm. Just made it look easy.
More importantly, though, I'm just humbled again that 5 of you would join in on something like this and take the time to come over and do this. On top of that, 5 guys that were just so respectful and thoughtful about every aspect of the weekend. Something needed to be taken care of...it just got done. Once everyone arrived, there was so little I had to do other than just be part of the team.
After all was done and everyone left, the Mrs was just on cloud 9. She was just amazed how it all came together, how well everyone did, and she was thrilled to be needed to bring towels to us at the first checkpoint so she could contribute as well. But most importantly, just had nothing but amazing things to say about each one of them. So, thank you to each one of you for helping make this such a special weekend.
There are so many things I can't even mention that I'm sure will come up at some point, so if I left anything out, my apologies. I'll add stuff later as I think of it.
Last edited by a moderator:
Zasada
Footballguy
Great report! Not much to add, just a couple random thoughts:
First, I went into the day expecting for it to be a "golf day". You see, I really don't like golf. And I suck at it. But if I'm golfing with friends, it's a really fun day. It's not about the golf, it's about the experience.
But as the day progressed, and I saw the team giving 100%, I knew that it was going to be more than a golf day.
During that 7-mile run @gianmarco references above, it was a constant mental struggle (as these runs often are). I had the devil on my shoulder whispering in my ear, "You're just here for the experience, Zasada, it's OK to drop to an ER pace for a kilometer or two, a couple extra minutes aren't going to matter". (Yes, my Devil is Canadian and speaks metric). At one point in the blazing heat/sun, I passed a water station. I don't ever carry or drink water on runs that short, but I did think about stopping for a nice water break. Probably would have taken a minute or two as well. But I didn't drop to an ER pace, and I didn't stop for water. The "golf day" was becoming something more: I wanted to have my cake (fun) and eat it too (win).
On my last leg, I tried to keep my pace up as best I could. Went out fast, and regressed over the course of the 4 miles. But at the end, there was one last "kill" within sight. If I sprinted with everything I had, I could get that kill before she/I crossed the handoff point. I put some stank on it, and got it done. And had my first dry-heaving of the day.
After both of these runs, I remember sitting in the van, sweat pouring off me, muttering "we better ####### win".
And, because everyone came and did the same thing I did -- pushed themselves to their limits -- we got it done. Had I slowed to an ER pace for a km or two, had I stopped for water, had Gian stopped to take a photo of a snake, had @bushdocda not cranked-out a jaw-dropping pace on the last leg, had everyone not done what they did, we wouldn't have won.
So we got to have our cake and eat it too: A fantastic day with a bunch of fantastic dudes, and some lame hardware to boot. I'll probably never use that tiny insulated cup we got, but it's never getting pitched.
Thanks, guys, for a perfect day. And especially @gianmarco and Mrs. G for their generous hospitality and time/effort put into making the logistics seem trivial. They were not trivial. But you made it seem that way. Thank you.
Zasada
Footballguy
I know he's not proud of his times, but he should be proud of his effort. I saw his face after each leg, and that was not a "I just dialed it in" face. It was a "I just finished dry-heaving and am bordering on heat stroke I worked so hard" face.
#BMF
gianmarco
Footballguy
One other thing I wanted to add.
This race has a special place for me. It's where my running first started. As I told the gang, I was driving the van for my wife and her team from work. It was the very first race I ever experienced. I ended up running the very last leg to fill in. I had never ran more than a mile in my life up until that point. Ended up doing 2.6 miles across the finish line. That's when I decided to run my first 5K.
Being able to experience it again with a group from here, watching @bushdocdarun that final leg that I first ran.... Well, let's just say it meant a lot.
This race has a special place for me. It's where my running first started. As I told the gang, I was driving the van for my wife and her team from work. It was the very first race I ever experienced. I ended up running the very last leg to fill in. I had never ran more than a mile in my life up until that point. Ended up doing 2.6 miles across the finish line. That's when I decided to run my first 5K.
Being able to experience it again with a group from here, watching @bushdocdarun that final leg that I first ran.... Well, let's just say it meant a lot.
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bushdocda
Footballguy
Travel to a relay in StL and keep it short, not likely.
This is going to be like Memento/Pulp Fiction flashbacky and out of order with the other guys…
Flight in was smooth and pickup by @tri-man 47and chillin at @gianmarco house a bit with the group in time for dinner (thanks again @Zasada). Back to watch some hoops and up at 5am to hit the road. Van rental worked out thanks to our local hero and the van was integral for space and more space and motorized conveyance and audible back up.
We were at the start in time to size up some teams, start sweating and @gruecd led us off at 7.
@gruecd- @gianmarco - @SteelCurtain - @tri-man 47 - @Zasada - me repeat x 3.
The guys just did their thing as the legs and conditions demanded throughout the day. The mileage, the longer legs, the mileage of the longer legs in the heat called for big time performances. Our strategists gave me a draw of legs I could handle and perform on. We talked a few times about wtf paces to target with multiple runs and the heat becoming an issue. We all found our edge to press on each leg and did the damn thing. For me, the closest comp to the feel of each leg was last portion of a half marathon - so everyone’s favorite feeling, right? I save a bunch of quotes and stuff in my pictures and found this one (not sure from whom) during flight home. Pretty sweet.
“And when it really comes down to it, when it's brass tacks, legs in acid, time to hurt, it better be about more than you. Cause those final miles are too damn
hard to run only for yourself."
Leg 6
I had all morning and 5 check points to get nervous and try to figure out how to warm up. Ended up doing a few drills and up and backs prior and waited for @Zasadato emerge from the woods. #Smoothhandoff and I’m off down another trail into the woods. Nerves fell away pretty quick and it was very runnable. Went no music no shades to engage me senses to lower the chances of rock/root wipeout and got to a spot where I was pressing a good pace with more elevation and rocks and zigzags to come. Not bad for any long stretch, just up downs zig zags and rocks and loose footing for a couple miles in the middle. Felt like I was moving ok and passed a handful of runners and some hikers. Trail dumped me back out with 2 miles to go and legs felt not great. Got moving and pace was better than I expected to see so I stayed on it - so sweet to see a crowd out in the distance and get to @gruecd for a his trail leg.
Leg 12
This was flat 3.8 miles and we’ve been heating up to mid 80s now. In and out of shade, prob 60/40 shaded. By now the check points are getting crowded, bathrooms are bombed out and it’s getting ugly. I found a nice spot in the woods to use and was ready for Z coming in like a boss. I got on a good pace and was playing hold on after a mile. Nothing felt good and I faded a bit but had some folks to pass to engage me a bit. I was thinking how crazy the other runners were to be doing this but we were sane somehow. I was scrambled by the finish and was scaring people with my “shirtless man on pcp in the desert” look.
Leg 18
It was a shared crewing effort trying to cool runners down and hydrate and move on to next check pt. I was having a lot of fun cheering and spotting for other groups while looking for my guys emerging from the distance. The heat was whacking folks and our heroes were taking the longer sun exposed legs one after another in mid to later afternoon. We had enough BMF runs that, while waiting for @Zasadato come in, we knew finishing before 6pm was doable. This was a busy check point and with most runners done for the day and just last leg runners to go - it was a different energy. Felt more like a race start line. Way in the distance a tall runner is limping in and we thought it might be Z. It was not and moments later Z appears and chews up the last ground to dip ahead of another team and last smoothhandoff and I was right next to another team. We were stride for stride as I got the bib belt on and I expected a race that I wasn’t sure I was up for. I hit my stride pretty smoothly and he was behind me and became a non factor. I had a sense that the heat had eased a bit as it was now 540pm something and cloudier. I was ahead of said guy through a tunnel, up a path and onto the road and I was thrilled to see straight shot to the bridge into town. Legs were holding up and my mind was helped by a couple people mentioned earlier the last leg was short. I had a gentle downslope to the bridge that was sweeet and then it was get up the bridge to roll down into town. Couple turns and and I see the guys to finish it up. They point the way to a turn and then another through the fence to the finish line as I was not seeing where to go. Caught a glimpse of the clock and see 5:59
x. Boom finish.
It’s get better as along with wanting to crack 11 hour mark and our estimates, the prior year results had our estimate in the masters win range so it was a matter of waiting for results. And we were shooting for top 10 overall.
I gian’d in the grass a bit and walked back to change at the van and I rolled around on the ground there too a bit and we overhear the announcement of “Overall master win…BeeEmmmEffs!” We did it and it was a close one that took all of us to cover the distance, beat the heat and beat other old people. We also beat other young people as we later learned we finished #10 overall. Next was Beers and chillin with a great group and great team.
Epilogue
The hospitality and kindness of G and Mrs is out of this world, the logistics/planning and the execution were tremendous, the pickups/dropoffs, the navigation, the icy towels…it was great teamwork. And great fun.
This is going to be like Memento/Pulp Fiction flashbacky and out of order with the other guys…
Flight in was smooth and pickup by @tri-man 47and chillin at @gianmarco house a bit with the group in time for dinner (thanks again @Zasada). Back to watch some hoops and up at 5am to hit the road. Van rental worked out thanks to our local hero and the van was integral for space and more space and motorized conveyance and audible back up.
We were at the start in time to size up some teams, start sweating and @gruecd led us off at 7.
@gruecd- @gianmarco - @SteelCurtain - @tri-man 47 - @Zasada - me repeat x 3.
The guys just did their thing as the legs and conditions demanded throughout the day. The mileage, the longer legs, the mileage of the longer legs in the heat called for big time performances. Our strategists gave me a draw of legs I could handle and perform on. We talked a few times about wtf paces to target with multiple runs and the heat becoming an issue. We all found our edge to press on each leg and did the damn thing. For me, the closest comp to the feel of each leg was last portion of a half marathon - so everyone’s favorite feeling, right? I save a bunch of quotes and stuff in my pictures and found this one (not sure from whom) during flight home. Pretty sweet.
“And when it really comes down to it, when it's brass tacks, legs in acid, time to hurt, it better be about more than you. Cause those final miles are too damn
hard to run only for yourself."
Leg 6
I had all morning and 5 check points to get nervous and try to figure out how to warm up. Ended up doing a few drills and up and backs prior and waited for @Zasadato emerge from the woods. #Smoothhandoff and I’m off down another trail into the woods. Nerves fell away pretty quick and it was very runnable. Went no music no shades to engage me senses to lower the chances of rock/root wipeout and got to a spot where I was pressing a good pace with more elevation and rocks and zigzags to come. Not bad for any long stretch, just up downs zig zags and rocks and loose footing for a couple miles in the middle. Felt like I was moving ok and passed a handful of runners and some hikers. Trail dumped me back out with 2 miles to go and legs felt not great. Got moving and pace was better than I expected to see so I stayed on it - so sweet to see a crowd out in the distance and get to @gruecd for a his trail leg.
Leg 12
This was flat 3.8 miles and we’ve been heating up to mid 80s now. In and out of shade, prob 60/40 shaded. By now the check points are getting crowded, bathrooms are bombed out and it’s getting ugly. I found a nice spot in the woods to use and was ready for Z coming in like a boss. I got on a good pace and was playing hold on after a mile. Nothing felt good and I faded a bit but had some folks to pass to engage me a bit. I was thinking how crazy the other runners were to be doing this but we were sane somehow. I was scrambled by the finish and was scaring people with my “shirtless man on pcp in the desert” look.
Leg 18
It was a shared crewing effort trying to cool runners down and hydrate and move on to next check pt. I was having a lot of fun cheering and spotting for other groups while looking for my guys emerging from the distance. The heat was whacking folks and our heroes were taking the longer sun exposed legs one after another in mid to later afternoon. We had enough BMF runs that, while waiting for @Zasadato come in, we knew finishing before 6pm was doable. This was a busy check point and with most runners done for the day and just last leg runners to go - it was a different energy. Felt more like a race start line. Way in the distance a tall runner is limping in and we thought it might be Z. It was not and moments later Z appears and chews up the last ground to dip ahead of another team and last smoothhandoff and I was right next to another team. We were stride for stride as I got the bib belt on and I expected a race that I wasn’t sure I was up for. I hit my stride pretty smoothly and he was behind me and became a non factor. I had a sense that the heat had eased a bit as it was now 540pm something and cloudier. I was ahead of said guy through a tunnel, up a path and onto the road and I was thrilled to see straight shot to the bridge into town. Legs were holding up and my mind was helped by a couple people mentioned earlier the last leg was short. I had a gentle downslope to the bridge that was sweeet and then it was get up the bridge to roll down into town. Couple turns and and I see the guys to finish it up. They point the way to a turn and then another through the fence to the finish line as I was not seeing where to go. Caught a glimpse of the clock and see 5:59
x. Boom finish.It’s get better as along with wanting to crack 11 hour mark and our estimates, the prior year results had our estimate in the masters win range so it was a matter of waiting for results. And we were shooting for top 10 overall.
I gian’d in the grass a bit and walked back to change at the van and I rolled around on the ground there too a bit and we overhear the announcement of “Overall master win…BeeEmmmEffs!” We did it and it was a close one that took all of us to cover the distance, beat the heat and beat other old people. We also beat other young people as we later learned we finished #10 overall. Next was Beers and chillin with a great group and great team.
Epilogue
The hospitality and kindness of G and Mrs is out of this world, the logistics/planning and the execution were tremendous, the pickups/dropoffs, the navigation, the icy towels…it was great teamwork. And great fun.
JShare87
Footballguy
Awesome crew and amazing hosts. I expected nothing but the best when I heard about this. First class all the way.Travel to a relay in StL and keep it short, not likely.
This is going to be like Memento/Pulp Fiction flashbacky and out of order with the other guys…
Flight in was smooth and pickup by @tri-man 47and chillin at @gianmarco house a bit with the group in time for dinner (thanks again @Zasada). Back to watch some hoops and up at 5am to hit the road. Van rental worked out thanks to our local hero and the van was integral for space and more space and motorized conveyance and audible back up.
We were at the start in time to size up some teams, start sweating and @gruecd led us off at 7.
@gruecd- @gianmarco - @SteelCurtain - @tri-man 47 - @Zasada - me repeat x 3.
The guys just did their thing as the legs and conditions demanded throughout the day. The mileage, the longer legs, the mileage of the longer legs in the heat called for big time performances. Our strategists gave me a draw of legs I could handle and perform on. We talked a few times about wtf paces to target with multiple runs and the heat becoming an issue. We all found our edge to press on each leg and did the damn thing. For me, the closest comp to the feel of each leg was last portion of a half marathon - so everyone’s favorite feeling, right? I save a bunch of quotes and stuff in my pictures and found this one (not sure from whom) during flight home. Pretty sweet.
“And when it really comes down to it, when it's brass tacks, legs in acid, time to hurt, it better be about more than you. Cause those final miles are too damn
hard to run only for yourself."
Leg 6
I had all morning and 5 check points to get nervous and try to figure out how to warm up. Ended up doing a few drills and up and backs prior and waited for @Zasadato emerge from the woods. #Smoothhandoff and I’m off down another trail into the woods. Nerves fell away pretty quick and it was very runnable. Went no music no shades to engage me senses to lower the chances of rock/root wipeout and got to a spot where I was pressing a good pace with more elevation and rocks and zigzags to come. Not bad for any long stretch, just up downs zig zags and rocks and loose footing for a couple miles in the middle. Felt like I was moving ok and passed a handful of runners and some hikers. Trail dumped me back out with 2 miles to go and legs felt not great. Got moving and pace was better than I expected to see so I stayed on it - so sweet to see a crowd out in the distance and get to @gruecd for a his trail leg.
Leg 12
This was flat 3.8 miles and we’ve been heating up to mid 80s now. In and out of shade, prob 60/40 shaded. By now the check points are getting crowded, bathrooms are bombed out and it’s getting ugly. I found a nice spot in the woods to use and was ready for Z coming in like a boss. I got on a good pace and was playing hold on after a mile. Nothing felt good and I faded a bit but had some folks to pass to engage me a bit. I was thinking how crazy the other runners were to be doing this but we were sane somehow. I was scrambled by the finish and was scaring people with my “shirtless man on pcp in the desert” look.
Leg 18
It was a shared crewing effort trying to cool runners down and hydrate and move on to next check pt. I was having a lot of fun cheering and spotting for other groups while looking for my guys emerging from the distance. The heat was whacking folks and our heroes were taking the longer sun exposed legs one after another in mid to later afternoon. We had enough BMF runs that, while waiting for @Zasadato come in, we knew finishing before 6pm was doable. This was a busy check point and with most runners done for the day and just last leg runners to go - it was a different energy. Felt more like a race start line. Way in the distance a tall runner is limping in and we thought it might be Z. It was not and moments later Z appears and chews up the last ground to dip ahead of another team and last smoothhandoff and I was right next to another team. We were stride for stride as I got the bib belt on and I expected a race that I wasn’t sure I was up for. I hit my stride pretty smoothly and he was behind me and became a non factor. I had a sense that the heat had eased a bit as it was now 540pm something and cloudier. I was ahead of said guy through a tunnel, up a path and onto the road and I was thrilled to see straight shot to the bridge into town. Legs were holding up and my mind was helped by a couple people mentioned earlier the last leg was short. I had a gentle downslope to the bridge that was sweeet and then it was get up the bridge to roll down into town. Couple turns and and I see the guys to finish it up. They point the way to a turn and then another through the fence to the finish line as I was not seeing where to go. Caught a glimpse of the clock and see 5:59
It’s get better as along with wanting to crack 11 hour mark and our estimates, the prior year results had our estimate in the masters win range so it was a matter of waiting for results. And we were shooting for top 10 overall.
I gian’d in the grass a bit and walked back to change at the van and I rolled around on the ground there too a bit and we overhear the announcement of “Overall master win…BeeEmmmEffs!” We did it and it was a close one that took all of us to cover the distance, beat the heat and beat other old people. We also beat other young people as we later learned we finished #10 overall. Next was Beers and chillin with a great group and great team.
Epilogue
The hospitality and kindness of G and Mrs is out of this world, the logistics/planning and the execution were tremendous, the pickups/dropoffs, the navigation, the icy towels…it was great teamwork. And great fun.
gruecd
Footballguy
Funniest moment of the entire weekend. As some of you might know, @tri-man 47sometimes goes by “Wally” (a play on his last name), and other times he uses a derivative of his first name.
We’re at dinner on Friday night, and @gianmarcosays to him, “So do you like ****? Or do you prefer Wally?”
We’re at dinner on Friday night, and @gianmarcosays to him, “So do you like ****? Or do you prefer Wally?”
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tri-man 47
Footballguy
Ya stole that from my write-up that’s coming! I’m not even sure he was able to finish the second sentence …the laughter drowned him out. That did become a running (no pun intended) joke for the weekend.Funniest moment of the entire weekend. As some of you might know, @tri-man 47sometimes goes by “Wally” (a play on his last name), and other times he uses a derivative of his first name.
We’re at dinner on Friday night, and @gianmarcosays to him, “So do you like ****? Or do you prefer Wally?”
Zasada
Footballguy
Dude, you put down 5+ miles at a 7:04 pace to open the race. That's anything but dead weight. I get that you're not at peak form (effin injuries get us all at different points in time), but even 50% @gruecd is #BMF. And you were up against every team's #1 runner. Getting kills was a great way for me to distract myself from the heat, and you didn't have nearly that opportunity.
It was great running with you. Now get yourself healed, and let's do R2R2R in October.
gruecd
Footballguy
I’ve got a couple nagging things (like most of us), but I wouldn’t say I’m really injured. But my YTD training has certainly been sub par, and I’m nowhere near acclimated to the heat. Colder weather and I’m easily averaging low 7s for all 18.
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JShare87
Footballguy
Thanks for noticing. It was feeling great until after Monday’s run. I did 33 miles last week and got a little too confident. Went out for 7 on Monday and it puffed up on me for the first time since my surgery. It’s been feeling a bit off since, so my last two runs have been with my brace.
I continue to strengthen my muscles and follow KneesOverToesGuy routine. I also cut sugar completely out of my diet since the start of May, so it’s been over a month without it. I’ve dropped about 8 pounds since, while adding some muscle. This is probably the best shape my body has ever been in. Hoping the knee holds up and I can continue getting in about 30-40 miles a week until the weather gets better in November. If it does, I’ll look to put in a 12 week program and run the Celebration Marathon at the end of January.
tri-man 47
Footballguy
KT82 Relay Race Report
Man, what a great weekend adventure!!! No need to repeat the descriptions about the arrivals and Friday night chill. I did choose to drive down from Chicago, which allowed me to pick up some hippie dude at the airport …calls himself the " @bushdocda "…whatever.
On the back end, I was able to drop off @gruecd and @Zasada for their Sunday morning flights.
On to the race, where I ran in the fourth position behind @SteelCurtain and in front of @Zasada.
Leg 1. 7.24 miles. 54:42 (7:33/mile). 73/79 (temp and humidity)
Splits - 7:21 (157) ..7:24 (166) ..7:27 (169) ..7:27 (169) ..7:35 (171) ..7:30 (171) ..8:07 (174) ..7:24 (178)
This was a straight-shot trail before turning for a half-mile+ upslope at the finish. I took the team bib from @SteelCurtain, but decided to just wad it up and carry it rather than spend time buckling it around my waist – a habit that I literally passed along to @Zasada. As I checked my slowish early pacing, I was quite concerned, but then remembered that most of my runs have been starting off rather rusty. I settled into a solid pace that was slightly better than my prediction (7:30/mi). My early goal became keeping the HR at or just under 170, given the long day ahead. That worked for four miles, but after that, I had to let it climb. Pacing held quite well until the seventh mile with the late ascent. I pushed as best I could, but it’s awkward without knowing exactly when the pain would end.
Leg 2. 2.89 miles. 20:58 (7:14/mile). 83/56
Splits - 7:35 (156) ..7:06 (172) ..7:00 (179)
Wallygate!
We generally had a very good sense of when each runner would be arriving. But two things occurred with this transition from @SteelCurtain to me. First, I went off to warm up and lost track of my timing. I would have been OK, but second, @SteelCurtain's leg was a little shorter than stated. As a result, my team had a super frustrating two minutes waiting for me to show up. Totally my bad for not allowing sufficient buffer. I carried the burden throughout the remaining miles, though thankfully, my bonehead mistake didn’t cost us the masters win.
The first part of this short leg became a rather steep downslope back to the main trail …steep enough that I had to short-stride it, which led to some slow pacing. Once I hit the trail, though, I actually ran well. But to do so, I had to immerse myself in a recurring mantra to avoid the negativity of the pain from leg 1 along with the rising heat. “Brave……be brave;…..Smart …..be smart” over a 32-step sequence. Repeat endlessly. After passing several runners, I was slowly catching up to a nice-looking, nice-striding younger gal at around mile 2. But mentally, I just couldn’t make the pass, so I hung behind her and worked to hold pace through to the finish. With @SteelCurtain's shorter-than-stated leg, mine ended up being a little longer than listed, which was something of a mind-#### in the heat.
Leg 3. 2.62 miles. 19:21 (7:22/mile). 91/53
Splits - 7:36 (150) ..7:23 (167) ..6:58 (167)
This leg also started with a spur off of the primary Katy Trail. I had to run about a third of a mile down a rutted road/path that didn’t allow for any consistent striding. Once again, I was able to make up some time on the main trail with another full mantra immersion. I had a nice view of the transition from quite a ways away, and as I got closer, @bushdocda was out there shouting helpful encouragement, so I finished rather strong to call it a wrap for the day.
With my work complete, I was able to enjoy the excellent work of @Zasada and @bushdocda to get us in just under 11 hours, which as noted was first place-masters (by less than a minute) and 10th place overall. The day’s effort became apparent as we drove home – first driving a country road for quite a while, then jumping on an expressway and seeing a sign for St. Louis – 61 miles.
I cannot say enough about the hospitality of @gianmarco and mrs. Gian.
They were incredible hosts. And it was great to finally meet @bushdocda and @Zasada and catch up with @gruecd, @SteelCurtain, and the Marcos. All in all, the kids treated this old man very well. I guess they all like ####. 
Man, what a great weekend adventure!!! No need to repeat the descriptions about the arrivals and Friday night chill. I did choose to drive down from Chicago, which allowed me to pick up some hippie dude at the airport …calls himself the " @bushdocda "…whatever.
On the back end, I was able to drop off @gruecd and @Zasada for their Sunday morning flights.On to the race, where I ran in the fourth position behind @SteelCurtain and in front of @Zasada.
Leg 1. 7.24 miles. 54:42 (7:33/mile). 73/79 (temp and humidity)
Splits - 7:21 (157) ..7:24 (166) ..7:27 (169) ..7:27 (169) ..7:35 (171) ..7:30 (171) ..8:07 (174) ..7:24 (178)
This was a straight-shot trail before turning for a half-mile+ upslope at the finish. I took the team bib from @SteelCurtain, but decided to just wad it up and carry it rather than spend time buckling it around my waist – a habit that I literally passed along to @Zasada. As I checked my slowish early pacing, I was quite concerned, but then remembered that most of my runs have been starting off rather rusty. I settled into a solid pace that was slightly better than my prediction (7:30/mi). My early goal became keeping the HR at or just under 170, given the long day ahead. That worked for four miles, but after that, I had to let it climb. Pacing held quite well until the seventh mile with the late ascent. I pushed as best I could, but it’s awkward without knowing exactly when the pain would end.
Leg 2. 2.89 miles. 20:58 (7:14/mile). 83/56
Splits - 7:35 (156) ..7:06 (172) ..7:00 (179)
Wallygate!
We generally had a very good sense of when each runner would be arriving. But two things occurred with this transition from @SteelCurtain to me. First, I went off to warm up and lost track of my timing. I would have been OK, but second, @SteelCurtain's leg was a little shorter than stated. As a result, my team had a super frustrating two minutes waiting for me to show up. Totally my bad for not allowing sufficient buffer. I carried the burden throughout the remaining miles, though thankfully, my bonehead mistake didn’t cost us the masters win.The first part of this short leg became a rather steep downslope back to the main trail …steep enough that I had to short-stride it, which led to some slow pacing. Once I hit the trail, though, I actually ran well. But to do so, I had to immerse myself in a recurring mantra to avoid the negativity of the pain from leg 1 along with the rising heat. “Brave……be brave;…..Smart …..be smart” over a 32-step sequence. Repeat endlessly. After passing several runners, I was slowly catching up to a nice-looking, nice-striding younger gal at around mile 2. But mentally, I just couldn’t make the pass, so I hung behind her and worked to hold pace through to the finish. With @SteelCurtain's shorter-than-stated leg, mine ended up being a little longer than listed, which was something of a mind-#### in the heat.
Leg 3. 2.62 miles. 19:21 (7:22/mile). 91/53
Splits - 7:36 (150) ..7:23 (167) ..6:58 (167)
This leg also started with a spur off of the primary Katy Trail. I had to run about a third of a mile down a rutted road/path that didn’t allow for any consistent striding. Once again, I was able to make up some time on the main trail with another full mantra immersion. I had a nice view of the transition from quite a ways away, and as I got closer, @bushdocda was out there shouting helpful encouragement, so I finished rather strong to call it a wrap for the day.
With my work complete, I was able to enjoy the excellent work of @Zasada and @bushdocda to get us in just under 11 hours, which as noted was first place-masters (by less than a minute) and 10th place overall. The day’s effort became apparent as we drove home – first driving a country road for quite a while, then jumping on an expressway and seeing a sign for St. Louis – 61 miles.
I cannot say enough about the hospitality of @gianmarco and mrs. Gian.
They were incredible hosts. And it was great to finally meet @bushdocda and @Zasada and catch up with @gruecd, @SteelCurtain, and the Marcos. All in all, the kids treated this old man very well. I guess they all like ####. 
PlayaHata
Footballguy
Quick update on my knees and my running in general. I've been to 3 PT appointments now and my exercises so far are all stretching, bodyweight strengthening stuff for my upper and lower legs plus hips and a little core stuff worked in as well. I am off my anti-inflammatory prescription since last Thursday and so far, so good. That said, I have stopped running as much as I was and have substituted more work on my exercise bike instead, which doesn't seem to affect my knees whatsoever. My main goal when I started running back in March was to develop a good cardio routine and there's no point in me injuring myself doing it, so for now I think I'll plan to do cardio every other day something along the lines of bike, bike, run and then just keep repeating that. If I go on that regimen, then I'll only be running every 6 days but if it keeps me from being sore all the time and limping everywhere, then I'm completely OK with that.
That said, I ran this morning and had my longest run to date in both time (38 mins) and distance (6K) so I'm happy with my progress over the past 3 months for sure.
That said, I ran this morning and had my longest run to date in both time (38 mins) and distance (6K) so I'm happy with my progress over the past 3 months for sure.
tri-man 47
Footballguy
The 10K Thread Executive Board met, and they've approved this substitution. Proceed.
The Iguana
Footballguy
I ran 10k+ today for the first time in 2022. it's a long, slow process trying to get back anywhere close to where I had been but I keep getting out there... not quite as much as I need, but I'm working on it. Reading @tri-man 47's race report above was timely. My motto lately has been that of the tortoise 
... "slow and steady wins the race". And winning right now is just trying to add miles.
it's a long, slow process trying to get back anywhere close to where I had been but I keep getting out there... not quite as much as I need, but I'm working on it. Reading @tri-man 47's race report above was timely. My motto lately has been that of the tortoise ... "slow and steady wins the race". And winning right now is just trying to add miles.
gruecd
Footballguy
These 90-Year-Old Runners Have Some Advice for You
(Figured maybe @tri-man 47 knows some of these folks...)
(Figured maybe @tri-man 47 knows some of these folks...)
