Full race report to follow when my brain starts working again.
My first ultra done!
An amazing experience. I'm still dealing with mild brain melt, and emotional sensitivity. Marathon was something like 6:39... So, over 2 hours slower than my current worst. :)
Ran to 11:20:39 of 12:00:00.
Completed 21 laps. 40.53 miles. 9030 feet of elevation gain (and descent).
16:46/mile pace. 149 bpm average
Came home and Trick or Treated with Kaitlyn for a little bit (which was probably good to work out some kinks after the drive). Then came home and had a long shower and most of a loaf of garlic bread and a big batch of spaghetti.
Only lost 2.8 pounds, so my hydration plan worked. Now to drink 2.8+ pounds of fluids. :) And then sleep!
Saturday, October 31, 2009
Friday, October 30, 2009
Packing for Carkeek
Spent an hour or so Thursday night packing for Carkeek. I'm totally overpacked, but better safe than sorry, right? :) It's not like I've got to carry it around on my back... If I get lucky I might even get a good spot and
Of course, now that I have listened to the weather, I'm going to have to add some more short sleeved shirts to the clothing box since they are now saying 41- 60 (60 really!?) with the rain ending early afternoon (making it perfect for the trick or treaters!)
Because this is a blog and I can type endlessly and bore people, here's my packing list. If you think I've missed anything obvious I'd REALLY appreciate a shout out.
+ Change of clothes for after race. Everything from skivvies to sweatshirt. Nice wide toebox shoes for after(my Brooks Beasts)(also alternate wet shoe pair #3). And a nice large towel to dry off with
+ New Duracell USB Battery charger, and charging cable for Garmin. I didn't realize until a few weeks ago that the cable attached to the wall charger for the Garmin was actually a USB cable. This means I can use a portable battery to recharge the Garmin, since it's only rated at 8 hours of battery life. We'll see how that works. Supposedly it still tracks data even if you can't use the display when charging.
+ Day Of clothes, to include headlamp, jacket, Garmin (charged), and Body Glide.
+ Spare/Dry Clothes: including tights, Brooks running pants, socks, extra pair of shoes, shorts, long sleeve and short sleeved shirts, watch cap and wool gloves.
+ First Aid kit, and extra tape, bandaids, instant cold compress. (I had some of this stuff in my box o' stuff and decided to throw it in.
+ Blister Supplies. A new addition. I've blistered pretty badly on both marathons (Right foot, inside ball and bog toe). I figured I should bring along some supplies.
+ Small towel to try off with during shirt changes.
I've gotten all wishy washy and can't make up my mind about what fuel belt to bring. (I'm just twitchy, and obsessing is how it expresses itself. :)) I'm leaning towards the single. With the pouches from the double, and my handheld in my drop bag in case I need/want some variety in fluids, while having the option of both while running. Yeah. That's it. Or I'll just bring both. It's not like I'm not already overpacked :)
Of course, now that I have listened to the weather, I'm going to have to add some more short sleeved shirts to the clothing box since they are now saying 41- 60 (60 really!?) with the rain ending early afternoon (making it perfect for the trick or treaters!)
Because this is a blog and I can type endlessly and bore people, here's my packing list. If you think I've missed anything obvious I'd REALLY appreciate a shout out.
+ Change of clothes for after race. Everything from skivvies to sweatshirt. Nice wide toebox shoes for after(my Brooks Beasts)(also alternate wet shoe pair #3). And a nice large towel to dry off with
+ New Duracell USB Battery charger, and charging cable for Garmin. I didn't realize until a few weeks ago that the cable attached to the wall charger for the Garmin was actually a USB cable. This means I can use a portable battery to recharge the Garmin, since it's only rated at 8 hours of battery life. We'll see how that works. Supposedly it still tracks data even if you can't use the display when charging.
+ Day Of clothes, to include headlamp, jacket, Garmin (charged), and Body Glide.
+ Spare/Dry Clothes: including tights, Brooks running pants, socks, extra pair of shoes, shorts, long sleeve and short sleeved shirts, watch cap and wool gloves.
+ First Aid kit, and extra tape, bandaids, instant cold compress. (I had some of this stuff in my box o' stuff and decided to throw it in.
+ Blister Supplies. A new addition. I've blistered pretty badly on both marathons (Right foot, inside ball and bog toe). I figured I should bring along some supplies.
+ Small towel to try off with during shirt changes.
I've gotten all wishy washy and can't make up my mind about what fuel belt to bring. (I'm just twitchy, and obsessing is how it expresses itself. :)) I'm leaning towards the single. With the pouches from the double, and my handheld in my drop bag in case I need/want some variety in fluids, while having the option of both while running. Yeah. That's it. Or I'll just bring both. It's not like I'm not already overpacked :)
Randomness - Web Comics, Quotes, VirtualBox, Other
I went on Web Comic binge last week. It chewed up some time I probably should have been using to run. :)
Most of them were from the Keenspot network. Here are some I thought were interesting. Quality was a little varied, but it was a nice diversion.
Sorcery 101
No Need For Bushido
Dungeons and Denizens
Dreamless
Sore Thumbs
-------------------
Cool quote from an Runners World interview with Gary Muhrcke, winner of the first NYCM (1970):
"But could you imagine if everybody in this country ran one marathon a year? Forty thousand is a lot, but I'm not in awe of that in any way, shape, or form. When you have 100,000 people watching a football game at so many locations in this country, I don't think 40,000 is the right number. It's very, very small. I would love for everybody in this country to run one marathon a year. That's all. And I think we'd be better off physically .... You can see these people coming across the finish line in 4:00, and they are as happy and maybe even more happy than people finishing in 2:15. They're delighted with their achievement. It has to be great for them."
---------------------
Race sign quoted on Running Chick in the Orange Hat's blog (first running blog I ever read): "That's not sweat...it's your fat cells crying."
------------------
For my geeky friends, VirtualBox is frickin' awesome! Free, full on virtualization. Perfect if you have a machine with some gumption and you want to try out an new Operating System (LINUX for example, or maybe even Windows 7) without flatlining a machine, or if you want a testbed you can crush and restore on a regular basis.
----------------------
How freaking awesome is this? Found thanks to Heidi Swift at The Everyday Athlete
Most of them were from the Keenspot network. Here are some I thought were interesting. Quality was a little varied, but it was a nice diversion.
Sorcery 101
No Need For Bushido
Dungeons and Denizens
Dreamless
Sore Thumbs
-------------------
Cool quote from an Runners World interview with Gary Muhrcke, winner of the first NYCM (1970):
"But could you imagine if everybody in this country ran one marathon a year? Forty thousand is a lot, but I'm not in awe of that in any way, shape, or form. When you have 100,000 people watching a football game at so many locations in this country, I don't think 40,000 is the right number. It's very, very small. I would love for everybody in this country to run one marathon a year. That's all. And I think we'd be better off physically .... You can see these people coming across the finish line in 4:00, and they are as happy and maybe even more happy than people finishing in 2:15. They're delighted with their achievement. It has to be great for them."
---------------------
Race sign quoted on Running Chick in the Orange Hat's blog (first running blog I ever read): "That's not sweat...it's your fat cells crying."
------------------
For my geeky friends, VirtualBox is frickin' awesome! Free, full on virtualization. Perfect if you have a machine with some gumption and you want to try out an new Operating System (LINUX for example, or maybe even Windows 7) without flatlining a machine, or if you want a testbed you can crush and restore on a regular basis.
----------------------
How freaking awesome is this? Found thanks to Heidi Swift at The Everyday Athlete
Carkeek Hydration and Nutrition
Talked with Bruce briefly about race nutrition. His recommendation was 200 calories an hour after the first hour. Preferably liquid. Liquid nutrition to avoid stomach upset and the fact that "Most people aren't going to eat 10 GUs if they can help it." He uses a powdered product (can't remember the name) and mixes it pretty concentrated in a secondary bottle, and drinks it with water from his water bottle. I haven't been training with liquid nutrition (when I do use fuel) so I'm not sure this is a completely viable option for Carkeek.
That was a lot less than I had been figuring on consuming, especially if you figure that I'll be moving pretty slowly and burning something between 200 - 300 calories a ~2 mile lap! ~400-600/hr). So I went back to look at my notes; and Hammer has the most solid recommendation and reminder (in their Fueling Handbook) about how much your body can normally absorb. Fluids: 17-28 oz/hr, Fuel: 240 - 280 calories/hr.
http://www.hammernutrition.com
So if this is to be believed, then my standard marathon hydration/nutrition plan is the way to go. So a 22 oz bottle every hour, probably with nuun http://www.nuun.com/ just to be better safe than sorry. GUs (or equivalent) starting at 45 minute (normally ~5 miles), and every 25 after (~3 miles).
I'm having trouble believing that is going to be enough. I'd have to go dig it out, but I remember reading in 'The Lore of Running' that one of the better ultrarunners out there replaced ALL of his calories burned. I don't think I'd go that far, but I think I am going to try for closer around 300-400 calories an hour if my intestinal tract can handle it. It's going to be a great opportunity to experiment, so why not. I'll never be more than a mile from a portasan, and I'll be running in the woods. :)
I'm bringing along GUs, some Hammer Gel in flasks, and some CLIF nectar Organic Bars. The race is providing all sorts of other goodies, including "bananas, oranges, PBJ, grilled cheese, soup, potatoes, salt, Halloween candy, chips, energy bars (probably Clif), some gels, Nuun, Gatorade, water, Caffe Vita coffee". I'm wondering if I should make a batch of "Orange Stuff" (choolwhip/jello fruit salad). Hmmm.....
That was a lot less than I had been figuring on consuming, especially if you figure that I'll be moving pretty slowly and burning something between 200 - 300 calories a ~2 mile lap! ~400-600/hr). So I went back to look at my notes; and Hammer has the most solid recommendation and reminder (in their Fueling Handbook) about how much your body can normally absorb. Fluids: 17-28 oz/hr, Fuel: 240 - 280 calories/hr.
http://www.hammernutrition.com
So if this is to be believed, then my standard marathon hydration/nutrition plan is the way to go. So a 22 oz bottle every hour, probably with nuun http://www.nuun.com/ just to be better safe than sorry. GUs (or equivalent) starting at 45 minute (normally ~5 miles), and every 25 after (~3 miles).
I'm having trouble believing that is going to be enough. I'd have to go dig it out, but I remember reading in 'The Lore of Running' that one of the better ultrarunners out there replaced ALL of his calories burned. I don't think I'd go that far, but I think I am going to try for closer around 300-400 calories an hour if my intestinal tract can handle it. It's going to be a great opportunity to experiment, so why not. I'll never be more than a mile from a portasan, and I'll be running in the woods. :)
I'm bringing along GUs, some Hammer Gel in flasks, and some CLIF nectar Organic Bars. The race is providing all sorts of other goodies, including "bananas, oranges, PBJ, grilled cheese, soup, potatoes, salt, Halloween candy, chips, energy bars (probably Clif), some gels, Nuun, Gatorade, water, Caffe Vita coffee". I'm wondering if I should make a batch of "Orange Stuff" (choolwhip/jello fruit salad). Hmmm.....
Wednesday, October 28, 2009
10/28 Run - Last Run Before Carkeek
Not one of the best confidence building runs I've ever had before a reace unfortunately. Probably thanks to this being the first 3 days in a row in a while. Some random aches and pains, all probably just prerace jitters. :)
The 3 day thing this week has gotten me to thinking about changing my training cycle to a 2 week cycle so I can do 2 on and 1 off the entire time instead of my old 3 on, 1 off, 2 on , 1 off.
Counterclockwise around the lake. Nothing particularly eventful other than the gal with he small dog who thought it was OK to let her dog go out the end of the leash. Across the sidewalk. In front of me. Grrrr....
Carkeek on Saturday. Now I just need to obsess about hydration, nutrition, clothing, and weather quietly for 2 days. Val is at the rolling of the eyes stage. I'm pretty sure she thinks I've lost my mind. :) She hasn't started throwing things so I'm still OK. :)
6.1 miles in 54:42 (8:58/mile) @ 161 bpm
The 3 day thing this week has gotten me to thinking about changing my training cycle to a 2 week cycle so I can do 2 on and 1 off the entire time instead of my old 3 on, 1 off, 2 on , 1 off.
Counterclockwise around the lake. Nothing particularly eventful other than the gal with he small dog who thought it was OK to let her dog go out the end of the leash. Across the sidewalk. In front of me. Grrrr....
Carkeek on Saturday. Now I just need to obsess about hydration, nutrition, clothing, and weather quietly for 2 days. Val is at the rolling of the eyes stage. I'm pretty sure she thinks I've lost my mind. :) She hasn't started throwing things so I'm still OK. :)
6.1 miles in 54:42 (8:58/mile) @ 161 bpm
Tuesday, October 27, 2009
10/27 Run
I missed most of the rain. It didn't start till mile 5. :)
A clockwise lap around the lake. It seems to have worked the worst of the kinks out of my left hamstring, but my thighs are inordinately trashed for two days of running. One more day, tomorrow, and then two days off, and then Carkeek!
Bruce ran Carkeek last week, and offered up some good advice for running long loops, and the 12 hour in particular:
Be a lazy runner: Be efficient. Minimize time at the aid station and fiddling about. Less time stopped means you can run more slowly.
Set up a personal aid station on the route. Close to the real one so they can watch it, but far enough away to be out of traffic. Load up a box with prefilled water bottles so you don't have to fill them by hand during the run.
Take a minimum of breaks. Plan a break every 3 laps (for example) to replace (not fill) your bottle and snag some fuel.
Plan on a couple of longer breaks (say 3) to change clothes if necessary, get more fuel from the aid station, etc. Just be quick about it.
4 mph == 2 laps an hour. Walk the uphills, run the flats and downhills. The stairs on the downhills are going to suck.
Nic had some other good stuff too:
"The only advice that I have for anyone is to be sure to be prepared as far as wardrobe goes... I know it's obvious, but as I discovered at 2009's Dizzy Daze, it can really make or break a race if there's poor weather. I showed up at Dizzy Daze with 3 sets of dry shirts and socks and the intentions of running my 1st 100K, I left shivering with 3 sets of soaked clothing and a 50K finish (if you can call it that)."
Conveniently, Quadrathon had some good stuff too, here and here
And on a completely random fitness not, I found this pretty cool pair of articles discussing alternatives to the squat for leg strength and power. the premise is that the lower back is the limiter in the traditional back squat. Interesting stuff.
Here, here and here. the comments have some interesting stuff too.
6.09 miles in 54:51 (9:00/mile) @ 159 bpm
A clockwise lap around the lake. It seems to have worked the worst of the kinks out of my left hamstring, but my thighs are inordinately trashed for two days of running. One more day, tomorrow, and then two days off, and then Carkeek!
Bruce ran Carkeek last week, and offered up some good advice for running long loops, and the 12 hour in particular:
Be a lazy runner: Be efficient. Minimize time at the aid station and fiddling about. Less time stopped means you can run more slowly.
Set up a personal aid station on the route. Close to the real one so they can watch it, but far enough away to be out of traffic. Load up a box with prefilled water bottles so you don't have to fill them by hand during the run.
Take a minimum of breaks. Plan a break every 3 laps (for example) to replace (not fill) your bottle and snag some fuel.
Plan on a couple of longer breaks (say 3) to change clothes if necessary, get more fuel from the aid station, etc. Just be quick about it.
4 mph == 2 laps an hour. Walk the uphills, run the flats and downhills. The stairs on the downhills are going to suck.
Nic had some other good stuff too:
"The only advice that I have for anyone is to be sure to be prepared as far as wardrobe goes... I know it's obvious, but as I discovered at 2009's Dizzy Daze, it can really make or break a race if there's poor weather. I showed up at Dizzy Daze with 3 sets of dry shirts and socks and the intentions of running my 1st 100K, I left shivering with 3 sets of soaked clothing and a 50K finish (if you can call it that)."
Conveniently, Quadrathon had some good stuff too, here and here
And on a completely random fitness not, I found this pretty cool pair of articles discussing alternatives to the squat for leg strength and power. the premise is that the lower back is the limiter in the traditional back squat. Interesting stuff.
Here, here and here. the comments have some interesting stuff too.
6.09 miles in 54:51 (9:00/mile) @ 159 bpm
Monday, October 26, 2009
10/26 Run
After a week off I finally got back on the road. I met Bruce in the locker room just as he was about to head out, so we ran together to the Fremont Bridge. The Garmin was bitchy about getting satellites so I ran till just before we parted ways blind. I'm estimating that we ran the first 1.3 at 8 minute pace, but it may have been faster. I was actually able to have a conversation with Bruce at that pace though, so I've definitely improved since last year. :)
My HR was sky high. I think Garmy lost his mind, but [possibly not. I ran the Lake Union 10K at 93% MHR (174 bpm), and I've been feeling a bit off, so it might just make sense, I suppose. Calves were trashed after the first few miles, and finally came back around mile 5. Left hamstring is a bit tight. Some time on the roller and a hot bath I think... Got lucky on the run and missed the rain. We'll see how things look tomorrow. :) Went with the long sleeve shirt to experiment and see if it's going to work for Carkeek since the weather and temp are supposed to be pretty similar.
~6.18 miles in ~53:14 (8:37/mile) @ 171 bpm (91% MHR DOH!)
My HR was sky high. I think Garmy lost his mind, but [possibly not. I ran the Lake Union 10K at 93% MHR (174 bpm), and I've been feeling a bit off, so it might just make sense, I suppose. Calves were trashed after the first few miles, and finally came back around mile 5. Left hamstring is a bit tight. Some time on the roller and a hot bath I think... Got lucky on the run and missed the rain. We'll see how things look tomorrow. :) Went with the long sleeve shirt to experiment and see if it's going to work for Carkeek since the weather and temp are supposed to be pretty similar.
~6.18 miles in ~53:14 (8:37/mile) @ 171 bpm (91% MHR DOH!)
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