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Summer Solstice 3-hour Endurance Run

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Location:

San Antonio,TX,

Member Since:

Dec 13, 2009

Gender:

Male

Goal Type:

Other

Running Accomplishments:

5K PR - 18:01 - Nov '14

10K PR - 38:37 (workout) - Oct '14

Half-marathon - 1:22:43 - Jan '14

Marathon - 2:58:43 in Boston! - Apr '13

50 mile - 7:49:30 (2nd) - Nov '15

Short-Term Running Goals:

- Balance

- Run more trails, volunteer, more social running, run with a team

- Race a lot more.  learn.

Race results / possible schedule:

Apr 2 - Hells Hills 25k trail - 4th

Apr 9 - Toughest 'n Texas 20-mile Trail - 2nd

May 7 - Paleface - Trail Marathon - 3rd

May 29 - American Hero road 25k - 2nd

Jun 25 - Pedernales Falls 30k nighttime Trail - 5th (sick)

Jul 16 - Muleshoe Bend 30k nighttime Trail - 3rd

Jul 23-24 - Fossil Valley 9-hour nighttime Trail - 2nd

Aug 6 - Colorado Bend 30k nighttime Trail - 4th

Aug 27 - Reveille Peak 30k nighttime Trail (entered)

Sep 10 - Franklin Mountains 50k (entered - not all-out effort...I hope)

Sep 17 - Lighthouse Hill 20-mile trail (entered)

Sep 24 - J&J 50 mile trail

Long-Term Running Goals:

Compete in a few more ultras without going off course (again)

Sub-18 in a 5k

One.  Good.  Marathon.

Personal:

I started running at age 30, in late 2009.  I have 2 daughters (10 and 8 yrs old).

  

 

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Miles:This week: 0.00 Month: 0.00 Year: 0.00
Saucony A5 Lifetime Miles: 1054.70
Kinvara 2 - Gray/red Lifetime Miles: 1551.08
Kinvara 3 - Gray/red Lifetime Miles: 1244.23
1160s Lifetime Miles: 888.70
Saucony A5 Red Lifetime Miles: 565.10
Saucony A6 - Yellow Lifetime Miles: 214.00
Saucony A6 - Red/blue Lifetime Miles: 61.50
NB MT101 Trail Lifetime Miles: 302.00
Fastwitch 6 Red #1 Lifetime Miles: 286.50
Fastwitch 6 Red #2 Lifetime Miles: 267.00
Slow milesFast milesTotal Distance
63.044.0067.04
1150s Miles: 54.841140s #3 Miles: 12.20
Weight: 0.00
Slow milesFast milesTotal Distance
11.004.0015.00

76F, S 15-24 mph.  We skipped Insanity last night so this was my first run in awhile without completely dead legs.  I figured I'd try a fast finish and do the last 4 miles tempo.  In cool weather I'd want 6:50-6:55/mile so I figured I'd be happy to keep the pace below 7:10 today.

First, 11 miles easy, 8:05 AP.

Then 4 fast, 6:56 AP (7:06, 6:59, 6:57, 6:41)

7:46 AP for all 15.

The effort level was probably a bit higher than a normal tempo run, but I was happy with the splits.  Probably would've keeled over if I had to do 1 more mile like that though.

1150s Miles: 15.00
Weight: 0.00
Comments(4)
Slow milesFast milesTotal Distance
5.040.005.04

76F, low wind.  Insanity last night was "pure cardio."  You know it's bad when all the fit-looking people in the video are dropping like flies.  This morning - recovery run, 5 @ 8:54 AP.

There's a race here Friday evening (9pm-midnight): run as many 1-mile laps as you can in 3 hours.  The problem is that the high is 105 on Friday, meaning it will still be close to 100 when the race starts, and maybe low-90s by race finish at midnight.  I thought it was a cool concept but not sure about those temps.  May just enter anyway and go for 21 miles (8:34 pace).  Anything faster seems dangerous; actually 8:34 may even be asking a lot, I really have no idea when it gets that hot.

1140s #3 Miles: 5.04
Weight: 0.00
Comments(8)
Slow milesFast milesTotal Distance
12.000.0012.00

76F, S 20 mph.  7:53 AP.  Legs had some pep today for some reason, kind of a mystery since we did Insanity plyometrics last night.

Now for a 2-day taper for my race on Friday night.  Although I'm not sure I should be calling it a race.  Survival contest, maybe.  On the plus side, the high is now only forecasted to be 103 on Friday so might get mid-90s to start.

1150s Miles: 12.00
Weight: 0.00
Comments(6)
Slow milesFast milesTotal Distance
7.160.007.16

78F, SSE 17 mph.  7:51 AP.

High on Friday now 106.  Not sure why I care though; what's the difference whether the "race" starts at 95F or 98F?

1140s #3 Miles: 7.16
Weight: 0.00
Comments(8)
Slow milesFast milesTotal Distance
5.820.005.82

79F, 17-27 mph.  8:33 avg.  Race pace for tomorrow?  Anyway, looks like it'll be solidly in the 90s for the race tomorrow.  Start about 98, finish around 91.  I thought of a great idea as I finished up this run - I should have done training runs in the heat.  Timely thinking, SlowJoe...

1150s Miles: 5.82
Weight: 0.00
Comments(12)
Race: Summer Solstice 3-hour Endurance Run (22 Miles) 03:03:40, Place overall: 1, Place in age division: 1
Slow milesFast milesTotal Distance
22.020.0022.02

100F, S 13 mph. When I got in my car to go to the race at 8pm, it was 104, but apparently just a nice cool 100 for the 9pm start.

This race had 3 and 6 hour options. There were maybe 60 people total, with the majority probably doing 3 hours but the 6 hour race had quite a few too -- lots of Marathon Maniacs came out for a rare Friday marathon. There was a 1-mile course (which was refreshingly accurate by my Garmin) and the goal was to complete as many laps as you could.

The big question mark for me was how do I pace myself in 100-degree heat? I mean, I knew it would be a lot slower than MP, but how much - 30 seconds, a minute, 90 seconds? My battle was trying to feel out a pace that wouldn't kill me, but still not waste too much time.

Miles 1-7: 8:19, 8:19, 8:23, 8:15, 8:27, 8:15, 8:13.

The race started at a nice slow pace and I was in the lead pack of 6 for the first 2 miles. I was relieved no one was going fast because I might have been stupid enough to follow. Actually the pack broke up a little after that; 3 guys dropped back, 1 took off, and me and Ironman (he was decked out in Ironman gear, complete with skimpy Ironman-labeled shorts) ran together for the next couple miles until I dropped him at a water stop. For hydration, it was good we had a 1-mile loop because there was an aid station every mile. At this point I was taking 1 cup each time around. It felt miserably hot but the pace felt doable so far.

Miles 8-14: 8:11, 8:11, 8:16, 8:13, 8:30, 8:42, 8:29. About the time I started this portion, the timing people told me I was in the lead, so either the guy in front dropped out or he was in the 6-hour race. Right after that I heard someone come up right behind me. Ironman had caught back up. He stayed on my heels for a mile, then passed me. I sorta tried to keep up but it felt like too much so I let him drop me. At this point (mile 12-ish) I was getting thirsty and tired too. I started walking through the aid station each time, grabbing 2 or 3 cups and walking while I guzzled them down.  With this new approach, miles 12-14 were slow, as I took it easy running too, but I managed to get a bit of a second wind.

Miles 15-22: 8:13, 8:06, 8:15, 8:11, 8:22, 8:29, 8:38, 8:32.  I was 1:56:xx at 14 miles and saw that there was a chance I could finish 22.  Picked up the pace for a few miles and started to overheat.  I was giving myself little pat-downs to make sure I was still sweating, and I was getting a bit dry.  And crusted with salt.  Anyway, heat-induced apathy set in and I slogged to mile 21.  Then they told me that I could run mile 22 since I started it before 3 hours.  I was devastated that I had to do another mile.  Like, completely crushed.  Anyway, I finished behind Ironman, but he kept going - he was in the 6-hour event!  So, I had myself a (somewhat hollow) victory.  Kudos to the 2 guys who ran faster and farther.  So I got a gift card to Academy worth a little more than the race fee - bonus!

When we finished, they announced the temperature was 95.  Somehow that felt cool at the time.  I drank a ton of liquids after I was done.  I felt as if I had run a marathon, but fortunately today my legs aren't marathon-sore.  Just long-run sore.  I guess the heat helped in that respect -- slower miles = quicker recovery.  I weighed myself this morning (after I thought I re-hydrated) and I was at 143.  The lowest I have ever seen in my adult life is 148, so kind of freaky.  I probably wouldn't do another run like this, but I'm glad I did this once.

1150s Miles: 22.02
Weight: 0.00
Comments(16)
Slow milesFast milesTotal Distance
63.044.0067.04
1150s Miles: 54.841140s #3 Miles: 12.20
Weight: 0.00
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