Monday, December 27, 2010

stress fracture?

So that minor foot pain that cleared up for a couple of days? I went out for 5-10 miles last Saturday (before the snow fell, we got ~3"!), yes, Christmas Day, and didn't get 100 yards before I felt the pain in my foot. Not bad, but there. I ended up only running 7 from my house. It's now Monday evening and the pain is still there. I can pinpoint it exactly, and it flares up (slightly) when I walk on it. After last week - it is obvious I need more than 3-4 days off of it. I was back in the gym this morning like I did twice last week, just to keep some sense of shape, even if it is not running shape.
Now the question's are:
1. Do I go to the doctor and spend the $100? (Thinking yes, but after Jan 1st when the FSA kicks in).
Assuming I do need to take off ~4-6 weeks...
2. Harbison 50k? Thinking not right now. Sad.
3. Myrtle Beach? Doubtful. Blah.

Really has me feeling this whole year coming up will be shot. Ok - maybe just the first half. I'll be just shy of 1500 miles for 2010 and disappointed my only long races were a marathon and a 50k. I know not running for 4 weeks really affected my stamina back in the summer.
Happy Holidays.

Friday, December 24, 2010

I'm back - 5 week recap!

So after 3+ weeks with no internet - a quick post to catch you up - then my Paris Mountain 20k recap will be next. Hmmm, my last post was Nov 21st? Well, Just over a week after the Camp Croft Half, I was recovering from a temporary bout of plantar fasciatis. I did crank up my mileage from 9.5 to almost 37, including a 16+ mile run. Felt decent, bu tthe 1pm start had me hungry, so much so I almost stopped after 12 to go eat. The following week (11/29) led up to the Paris Mtn race. Temps had mostly been in the 40's until December hit. Dec 2nd, my long mid-week run of 10.2 miles it was 30°. Read about Paris Mtn in my next post (but it went well for me). Hit 32+ miles for the week.
Recovery went well, No real soreness, only a bit to the touch a day or two later, but no affect on my running at all! Each run that week had a temp of 22°. Brrrr. Those 3 runs that week led to my LONG training run at Paris Mountain (on the trails) in preparation for the Harbison 50k coming up Jan 9th which I registered for the day after Paris Mtn. 19.5 miles out there in 3:35. My ~6 mile laps were 1:00, 1:01, 1:10 (extra time for an extra lake loop and water bottle refills). Was happy to get that done. 41 miles that week! That's alot for me.
I moved inside on the treadmill 2 days later as it was 15° outside. 6 miles and the next few days I tended to a sore heel. Not going to do that again. Even my next run 2 days afterwards had 32° with rain/sleet, but those 6 miles were so much better than being on the treadmill. I decided against being away from family for the 5+ hours it would take to run 24 miles (my longest run before Chattooga), and opted for back to back 15 milers on the Paris Mtn trails. (Mostly during naptime, so I'm not really missing anything). Both days were nice (36°, cloudy, but wet & then 42°, sunny but still wet out). Never really felt like I had energy on my 1st one, finished in 2:30. (each 6 mile loop in 1:00 and 1:01). Next day, felt better actually early on. 1st loop was 59 minutes, 2nd was a bit slower as my legs were fatigued at times - 1:05. These loops were actually 7.5 miles each as I added on the full north lake loop, so each 6 mile loop became 7.5 miles, but I was only giving out the 6 mile times. The extra lake-loop added anywhere from 13-15 minutes to each full loop.
Another 36 miles that week and I thought I came thru pretty well from 3 straight weeks averaging 15 miles, to 4 weeks averaging almost 37.
Took it easy this week as my right foot had some pain, I assume associated with the long runs, not likely from some new work shoes I started wearing. Either way, it seems better today and I'll get back out there this weekend for another 15 or so. Technically, I am "tapering" now, even though I am not really on a strict training plan. Harbison is 2 more weeks away. Eeek!

Sunday, November 21, 2010

Training setback, but recovering!

Had to attend Greenbuild in Chicago Tue-Fri last week, working a booth. Long days on my feet, very little time to work out. My foot issue did Not get better and I still wasn't sure what was wrong. Tues, Wed and Thurs were spent standing at the booth with a couple of free moments hobbling around the expo. The pain was on the bottom (reminiscent of my single 1 week bout with what was likely Plantar Fasciatis), but also along the outer part and just below the ankle.
Was getting a little restless as each day passed. Got back home Friday, that being my 6th straight day of not working out. Strangely, for no real reason, my foot pretty much stopped hurting.
Saturday I went for a run, doing 6+ miles of hills. My legs certainly did Not have what they did the last few weekends. Cardio has suffered too. Foot? Just fine - go figure. Other than some soreness in my right hamstring, came thru it ok. We'll have to see how quickly I can start really training for Myrtle Beach and the Harbison 50k. Was supposed to crank it up this weekend into next week.

Monday, November 15, 2010

The toe that won't bend

Don't worry about that - it is nothing new.
5 years or so ago, I broke/dislocated the 2nd toe on my right foot playing softball. There's a story about that, but I'll skip it this time. The end result (even with physical therapy) was that the middle joint will not bend much at all. Doesn't hurt - that is just the way it is.
So, that last root-kick I did at the Camp Croft Half Saturday around mile 12 that almost stopped me in my tracks? Yep - that was the toe that took the brunt of it. That afternoon it was already turning colors. Purple at the bottom of the nail, then a light brown color with a darker ring at the joint. Hurts a bit to the touch, but I think the fact that it doesn't bend, even though that likely played a part in it hurting Saturday, also makes it not hurt when I walk. I barely feel it - so that is just fine!
BUT - the bottom (outside) part of that same foot is sore to even walk on. Started Sunday, and made me skip my run this morning. Heading to Chicago tomorrow until Friday morning, with likely very little time to run anyway, so I may have another 5-6 days off in a row. Can't say I like the sound of that. Bringing some treadmill-ready running clothes just in case I feel better. 10+ hours a day on my feet may not help the situation though (working a booth at Greenbuild).
We'll see.
Still have 2 weeks to register for Paris Mtn 20k and ~3 weeks before Harbison 50k. (To beat the early entry fees anyway!).

Saturday, November 13, 2010

Inaugural Camp Croft Trail Half Marathon Race Report

Never had been to Camp Croft, but it is certainly well known to local mountain bikers. We stayed on hiking paths and horse trails for the whole race, and it was beautiful out there in the fall leaves. Once the sun came out just before the race start at 8:30am, it warmed up quickly from the 34° it was earlier that morning. Saw a few people I knew before the race (Jason, Beth, Sam, Byron, coworker-Marty, relay-Kathrin), and once the gun went off, we headed down the trails.
I started out pretty conservatively; at least, I meant to. Ran with Sam the first mile or two before she started picking off people. It was good to chat with her - it's been awhile! I took a fall pretty early on too (mile 2 or so). Landed on my left knee (drew some blood that I noticed after the race) and hands (water bottle), but hopped up and kept the pace going. 1st aid station at mile 4.75 (42:00 minutes) and there was finally a break in the long cascade of runners ahead/behind me. I skipped the first water stop and kept going on a straight path up to the radio tower. 2-3 runners ahead of me and a couple a little behind me. Up until this point, the course was gently rolling, with maybe only one section to power hike. I had heard the first 3-4 miles were the toughest and that was accurate. The 2nd half was certainly easier.
So I took my Gu and kept a steady pace as Marty passed me and continued motoring on ahead. A sharp left at the tower and a nice downhill headed towards Johnson Lake (pretty much completely dried up, but I bet would have been beautiful). I was running with a group of people thru here. One obviously knew the course and frequently called out obstacles: root, rock, horse (manure). Another had a watch that beeped every 2-3 steps. I didn't want to let him pass and I wasn't up for speeding up, so I listened to that on and off for 3-4 miles. Ugh. Not ideal for being out in the woods on a trail run. My breathing wasn't labored at all and I felt good. Still surprised at myself for my hill running thru here, even with a short break or three. There was one real water crossing. Can't remember exactly where on the course, but after landing on the first rock with my left foot (and thankful it was Not slippery), I put my right foot right in - maybe ankle deep. After 1-2 minutes - I thought nothing more of it.
Little uphill (power hiked just a bit) to aid station 2 at mile 8.11; 1:11:00 overall.
Filled my water bottle and off into the sun for a section, before heading for the last 4 miles. I ran near/with this one girl for most of miles 8-12. Her 1st trail race (run?) and didn't want to be out there alone as it was just us for a couple of miles. She was pretty strong and stayed right behind me. We started seeing people ahead of us, including Marty, whom we eventually caught up to. I had three good rock incidents that I almost fell at, and all three hurt much worse than the fall. The last one at ~mile 12 almost made me stop. We ran along the winding path, up and down (mostly downs).
So I ran thru Aid Station 3 at 11.53 miles in 1:44:30, and Marty tucked in behind me. Didn't think at this point under 2 hours was likely, but I had No idea of distances for any of the race - just that there was water/Gatorade at around 4, 8 and 11. Still moving well with another mile or two to go and I get a side stitch. Ran thru it and had another guy behind me pushing me along all the way to the finish. I did not want to get passed at this point, so after one short hike for the both of us, we knew the finish wasn't to far (2 minutes said the volunteer). Once I saw the finish thru the trees, I ramped it up and cruised thru the line in 2:03:43. Marty was right behind me. Sam finished just under 2 hours, Kathryn in at 2:30 and Jason finished with his wife Beth (finishing her 1st Trail 1/2) in 2:56 or so!! Byron - ? but I am sure faster than any of us by a decent amount! Talked to all of them at the finish and it was nice hanging out (and being the only one of us who stayed without being raffle winner - Blah!). Byron gave some advice on ultras, Sam boosted my confidence about the difficulty of the Chattooga 50k (not sure how to compare that to other 50k's out there). Always good seeing the others.
So I feel good about registering for the Harbison 50k in January where I'll see some familiar faces. Time to start ramping up the mileage!
PS-Good luck to Team DNR in the HOPE Relay (42miles) in Greenville today!

Kathrin finishing. Read her race report: HERE!

State Park Entrance

Marty, Kathrin and Me
Kathrin's relay report should be up soon: Here!

Thursday, November 11, 2010

Post Race recovery

So I took off 4 full days after the Marine Corps Marathon. After a tour around the National Zoo the day after the race and another full day of soreness, I took 2 more days just to be safe. My next run (Friday) was a very easy 5 miler. Felt a little rusty and sluggish, but no real pains, so that was encouraging. Times weren't really that bad at all, even though it felt like I wasn't moving at all.
Sunday, I finally made it back out to Paris Mountain to run some trails. With the Camp Croft Trail Half Marathon coming up in another week or so (at that point) and my desire to do another trail 50k, the sooner I got back out there, the better!
Wow - it felt good to be out, running alone with beautiful leaves on the trees and the trail, dodging hidden rocks and roots. And my legs?!? Fresh. Can't say I've ever felt that strong running this ~6 mile loop. I usually power hike up some sections, but I never felt the need. I know I was a good 4-5 minutes off my typical time. Go figure.
Of course, a little ankle-twisting episodes caught up to me a few days later with some tenderness on the outer part of my calf. After another 6 miler early this week, I skipped my run today and it feels much better. No more of that!!
Camp Croft Half in 2 days! Not looking for anything other than a nice run and seeing some of my Chattooga 50k friends. Congrats to Dan and Weezy for finishing their 1st 100 mile runs last weekend at Pinhoti (Alabama). So excited for them...what an amazing accomplishment.

Monday, November 8, 2010

2010 Marine Corps Marathon Race Report

Here's another race report detailing the 35th Marine Corps Marathon on Sunday October 31, 2010. Bits of useless info among how my "race" went and anything else that happens to come up!
Woke up 30 minutes before my 5am alarm and was a little restless. Had a bagel w/ butter and got dropped off at the Metro at 5:20am or so. Met a guy while waiting (one of 3 other runners waiting) - Guido from PA running his first. We stuck together thru the transfer and Long walk from the Pentagon to the bag search. Was nice passing the time, discussing running (trails, training, etc). It was a mass of people following signs and each
other in the dark under a bit of moon peaking out from the clouds. The walk (and people) seemed endless. ~1 mile? The bag "search" was surprisingly not too invasive. I say surprising because the race was to have extra security after numerous shootings in the area - all directed at recruiting stations, the Pentagon and others. No people were targeted - if they had, would not have been surprised to have the race canceled. Thankfully - the race went off safely; other than a few snipers on buildings at the finish festival and lots of helicopters, security was pretty normal for a race.
Eventually made it to a large open parking lot. Two tents for cover/prayer/music, a long line of portable toilets (made more interesting by the fact that the Rally to Restore Sanity was the day before and a "war" was on over the use of the port-o-johns. MCM vs Jon Stewart), a long line of UPS trucks and that was about it. Throw in over 22,000 runners, a few thousand supporters/volunteers and we have the beginning of a race! Plenty of open space, so I sat on a curb, ate a power bar and clif bar and drank almost a full bottle of water. I had worn my sleeveless shirt (after being out in the warmth at 11am in a park I knew I'd be overdressed in anything

more) under my throwaway from at least 2 prior marathons. Shorts of course as it was only 50° and expected to reach about 60° by noon. I had brought 2 long sleeve shirts (1 technical, 1 cotton) and my wind breaker running jacket. During the 15-20 minutes in the line for the bathroom, I put my jacket on under my throwaway. The 15 minutes I had before the start were a little hurried...vaseline on the toes, shoes tied, running hat on, Gu, Scaps, disposable camera, etc in assorted pockets. Gloves on. Bag to the UPS bag-check, quick photo and off towards the start - somewhere headed under an overpass. Filled my water bottle at a station on the way and another long walk. ~0.5mi at least.
Where I started
Start was on Hwy 110 and the right lanes of the divided road were for those running over 4:30. Left lanes were for those faster and had a decent amount of space forward of the "slower" runners. I tucked into the group around the 4:00-4:10 sign and waited. Missed the flyover somehow. I could see the starting arch and saw/heard the cannons go off at 8:00am. Then I just stood there. 
The actual starting line
And stood there. A little longer. The "slower" group to my right were moving, and there went the 4:30 pace group. Some people jumped the median to start running. I waited...there was plenty of running to do. After 4-5 minutes, we began to move and I crossed the line at a jog at about 8:08am.
It was crowded and you continuously had to dodge people and weave your way by. That lasted a few miles. I missed the Mile 1 sign, and the Mile 2 sign. I knew it felt slow and someone commented we were over 10 minutes for mile 1. I didn't worry, just kept moving at my own pace. Picked it up here and there and kept the same pace up the hills that already had some people complaining, and only 2-3 miles into the course. Miles 2-4 were nicely shaded with few spectators.
some front runners
around the Georgetown reservoir
Many nature calls here and I took advantage as well after I hit the 5k timing mat in 27:59. The turn onto the Key Bridge at mile 4.5 saw larger crowds appear that grew enormously as we skirted the edge of Georgetown. I skipped all water stops until my bottle was empty again. Missing that craziness was so worth carrying my own fluids! Had my first Gu around this point. The turn off the bridge was the first of 2 places we would double back on other runners. At this point, I saw what was likely a group close to the leaders, already 3.5 miles ahead of me (That extra 8 minutes helped them just a little I guess).
Splits: 5k overall- 27:59. Mile 4-8:47
Miles 5-8 were around the Georgetown Reservoir, nicely shaded and from 6 to mile 8, uphill. The "out" portion overlooked the C and O canal while the "back" portion was a nice residential area. Moved well on the downhill section re-entering G'town and the crowds on M street were excellent!
Splits: Mile 5-8:55, Mile 6-8:37, 10k overall-55:46, Mile 7+8-17:30.
from the Key Bridge
M Street
Took another Gu, made a couple of turns, gave a shout out to some fellow Clemson Tiger fans on an overpass with a flag, passed by my wife's old workplace on Thomas Jefferson and headed on to Rock Creek Parkway past the Kennedy Center and Lincoln Memorial before heading out to Hains Point. Miles 8-10.5 were good. My wife was supposed to be around the Lincoln (mile ~10.5) with our daughter and her mother. I had already snapped some photos and got my camera out to take one of them. The road split and I took the left branch and slowed to take in more faces on each side of the street.
Splits: Mile 9- 8:27, 15k overall- 1:22:31, Mile 10-8:29.
Looking at my splits, I "thought" I had slowed, but miles 9 and 10 were my fastest of the day.
After realizing they were not to be seen, I trudged along Miles 11-15 around Hains Point. I had been warned crowds were sparse and it was just the road, the water, and National Airport across the water for this stretch. I had never been out there before, so it was nice in that regard. The sun had been out all morning, but this part was not shaded and I began to feel more than just warm. I did take another Vanilla Gu at Mile 12ish and some sports beans before mile 13 but struggled to get them out of the small package and into my mouth. After just a few, I gave up. I also finally remembered my Scaps, so I took one around mile 14.
Jefferson Memorial
Splits: Mile 11- 9:01, Mile 12- 8:59, 20k overall- 1:50:10, Mile 13- 9:01, 1/2 marathon overall- 1:56:12, Mile 14- 8:49, Mile 15- 9:11
So you can see I am pretty consistent in blocks. I was wearing a 4 hour pace band on my wrist and I was always well ahead of my intended pace, but I knew that would not last.
Washington Monument
I was not very familiar with Miles 15 and 16, coming back towards the Lincoln from the opposite direction. My wife was going to try and be there again for a 2nd pass. Camera out again, slowed down again. Huge crowds again a couple of people deep and No luck. (She saw me, but I missed her and obviously couldn't hear her).
At this point, I was starting to feel like I had been running. Some abdomen/groin soreness and I willed myself to keep running until the next mile marker (17). I wasn't out of breath, my calves and thighs felt great. No lower back issues (good posture - running in the daylight helps I think) and my shoulders had stayed relaxed. But still - my energy was dropping. By Mile 17, we were heading around the Mall almost in front of the White House. It had thinned out somewhat, so you didn't have to worry anymore about stepping on someone.
Splits: 25k overall- 2:18:07, Mile 16- 9:19, Mile 17- 9:19
We took a little detour onto the actual Mall around 17.5 for a mile or so. They even built ramps up and off the curbs to help us about taking care of runners! (and this was a last minute change!). Made a few sharp turns after Mile 18 to go in front of the Capitol and a few more to head back the way we had come, just on the opposite side of the Mall. Other than the Monuments and the Capitol/White House - I paid very little attention to the other buildings.
I was a little out of it for the turns, and had begun walking once per mile, taking in water, another Scap and Gu. I had filled up my water bottle at least three times by now. My wife's last plan to see me before the finish was around Mile 19.5, just before the turn to take the 14th Street Bridge over into VA. I slowed again, camera out...I was a little discouraged after the first two misses, but there they were!! I spotted them first and went to them (I got my picture of them as I wanted to).

me taking a picture
wife/daughter taking picture
Told them I was fine, hot. Gave them my jacket that had been around my waist for the last 19 miles. Kisses to my girls and maybe 45 seconds later, I was on my way. This was the first marathon they'd seen me run, and one of the few times they've ever seen me mid-race. I got a huge boost though - I felt so much better seeing them! Of course that lasted about half a mile, then we were on the bridge that wouldn't end starting at Mile 20.
Splits: Mile 18- 9:40, 30k overall- 2:48:08, Mile 19- 9:41. Missed mile 20 (a little distracted I guess).
So you are pretty much on the bridge into VA for 2 miles. Not a large rise, but in spots enough to make you want to walk if you really feel like like it. There was a guy behind me dressed as the guy from the Incredibles, on a bicycle blaring a radio. That was very nice, but again, didn't last. I walked as I felt like it, urging myself to run once I hit specific landmarks (ok, that lamp post) after not too much of a rest.
Was still sore (groin/abdomen) while running, and the bottomn of my feet got a little sore, but when walking, I felt just fine, like I was out for a leisurely stroll. It was very peaceful. Somewhere thru here, I did have to grab a stick of vaseline. Seems my sleeveless shirt was chafing my arm. (I remembered in a Runner's World article Not to eat what was on the stick!). It helped.
Crystal City
The turn for the Crystal City loop started large crowds the rest of the way. My run/walk continued here and I really didn't feel like pushing that much, so still, I didn't. Wasn't interested in time and I wanted to be sure I would recover. Great crowds thru here - can't say that enough. One last fill up of my water bottle and I headed for the last couple of miles.
Splits: Mile 20 + 21-20:25, 35k overall- 3:20:00, Mile 22- 10:41, Mile 23 + 24- 22:33
It all was running together at this point. Counting down the miles/minutes before I'd finish. By this point, I was playing leap frog with a number of other runners who were alternately walking/running while I was running/walking. When I was running, I seemed to be running faster than quite a few people, and at times, I would wonder how many dozens (hundreds?) of people were passing me as I walked...
We finally hit somewhere around Mile 26 - another marker I seem to have missed - as we finished on a decent climb towards the Iwo Jima Memorial. It narrowed and twisted and I ran the whole thing. I stopped once before the finish banner to snap a picture, then crossed the line.
Splits: 40k overall- 3:55:24, Mile 25- 11:42, Mile 26- ~11:23
The Finish Line!
My finish time: 4:10:35. Close to the 4:08 I had thrown out there. Good thing I wasn't going for an even split as that was my worst one ever (18:11).
The super-crowded line shuffled to some aisles where Marines presented you with your finisher's medal. Nice to feel like it was being resented and not just a "here you go" kind of thing. Back into the crowd shuffling along for a food bag. Then keep going at a snails pace. I eventually ended up at my wife's side (with her mom and our daughter in tow) and we continued toward the finisher's village. Yes - there were snipers on the rooftops! I got my USAA commemorative coin (Being a longtime USAA member and Very loyal customer, I was hoping to get one). Made my way to the UPS trucks for my bag (Ran into the Bunny ear's runner, it was her 1st and she had a great time). Also saw my Metro friend - he ran ~3:45 and enjoyed it also. We had no reason to stick around, so we went to the Metro for the trip home. Madhouse that was, holy cow! A little patience though and we were fine (other's weren't so patient and there was some yelling going on).
My legs weren't feeling too bad at all. 2 hours later and I really couldn't even tell I had ran. Had a fun time trick or treating that evening, but the next morning - yep - there was the soreness! Upper/outer thighs were sore as well as the left front ankle (which seems typical for me after marathons). Didn't stop me from walking around the National Zoo for 3+ hours on Monday. Tuesday was the ~8 hour drive home. Soreness was practically gone Wednesday morning. I'd say I was Very happy with the recovery, especially if that was the worst of it!

Happy to be finished!

Sunday, October 31, 2010

Marine Corps Marathon quick results

I finished!
4:10:35 - so about what I was expecting. No serious pains, some constant groin ache (both sides) for the last 7 miles or so, but now, 3 hours later - feel excellent!! You wouldn't know I even ran today.
-Was warm. Ran on my sleeveless shirt from mile 1 on.
-Had a wonderful boost from my wife/daughter at mile 20!! Stopped for photos, etc. Found out later mu daughter cried after I left, but I got a great deal of energy from the visit. She missed her daddy.
-Few costumes, none too spectacular. Saw a handful on and off for many miles.
-4 Gu's, some sports beans, 1 cup powerade, lots of water
-(prerace) bagel (early), clif bar, power bar, water
-(postrace) Regen (chocolate = wonderful), pretzels, water, powerade.
-lots of walking before and after. At least 2 miles before to get to the start and 1-2 afterwards.
-walked a good bit and slowed the last 6-7 miles, but my plan wasn't to run for time and as good as I feel, I am Very pleased.
-Good crowds scattered, Georgetown, the mall, Crystal City were all Packed and loud!!
-Great organization/volunteers all the way around.

Tuesday, October 26, 2010

4 more days to MCM 2010

I'm in that lull of the final week counting down to the marathon. Trying to hydrate, not do anything silly like trip and sprain an ankle, and trying to get some good sleep. Did my last speedwork session. Being at the hotel just north of Philadelphia, I had to choose between the exercise room here at the Courtyard by Marriott or venture outside. I've run on the treadmill here before and it was Not fun. Too hot and the treadmills are old. I checked it out at 5:30am just in case things had changed. They hadn't.
It was still very dark around the hotel (except the Casino across a parking lot - I have a photo, but no cord to transfer it at the moment. I'll add it later). There is a group of office buildings together beside the TGIF's on the opposite side from the Casino. I walked over there as it was well lit. I ran around the block (= 1 lap) around there and timed it. Seemed just over a lap on the track, I'll say 500m. I did my warmup and then 6x400m. Not too bad. A tweak beside my right knee and a little tenderness on my left calf, but they faded.
I am still torn on what to wear. Weather outlook has not changed much, so a t-shirt will work, just don't know which one. I mostly packed for the race before this trip - Gu's (plan to try and work one in every 5 miles thru 20miles), an S-cap or two, my disposable camera, an energy bar (for before the race?), my hat/visor, Race Ready shorts, Balega socks, my throwaway shirt. Have about 4 different shirts packed right now and will need to add my water bottle and my shoes of course. Not much time left...I'm as ready as I can be.

Sunday, October 24, 2010

Taper Madness

Well - a week ago I was not in such good spirits. I had a 13 mile run to do that morning (the 17th) and was planning on 16. Legs still felt fine, so I thought "why not?". (I had done something different a few days before at the gym - walking on a treadmill for 5 minutes, raising the slope from 5% to eventually 10%. Next day realized I shouldn't have when my left shin became very sore during the last two miles of my 7 mile tempo run. I walked the last 2miles. Luckily - the pain passed quickly.)
So, back to Sunday - I was on a good pace thru 9 or 10 miles. The my groin became sore again. Didn't have to stop, but it wasn't pleasant. Thought that the marathon could be a disaster if it happened that early on race day. Needless to say - I stopped at 13 after slowing dramatically at the end. I had stopped at one point to chat with a (former) runner who mentioned he had a hernia at some point, and that got me worried. I knew others that had surgery and thought I should get it checked out.
Turns out the doctor saw no indications on Tuesday. Better safe than sorry, guess my mind was on overdrive. Wed had a good speedwork session (5x1000m) and Friday had a decent 6mile tempo run. Today's last long run (10 miles) went well too as I met my 8:46/mi specified pace. Had a twinge somewhere in the middle of the run in my left calf that lasted a whole 4 minutes. Last lap I sped up and felt good. With temps pretty much the same as expected right now on race day - I thought I knew what to wear, but after being out there, I decided to forgo a layer next weekend.
Race prediction:
Current race day temps 1 week out are looking like mostly sunny and a high of 62 degrees. Lows around 45deg - so almost ideal for me. With the sun showing itself around 8am (and a few degrees above the low temp), I am thinking a t-shirt and a long sleeve throwaway for the race start. Maybe one other layer for the ~2.5 hours before the race I'll be out. I expect I'll wear my thin gloves for just a couple of miles. I'm just a little worried I may get cold later on if I do have to walk for one reason or another, but I'll deal with that then (or just not walk).
I think a 9:00/mi pace will be comfortable enough for me. I was under that by ~20 secs/mi With walking each lap. I hope to be able to hit the half in 2 hours (1:58?) and keep the pace thru 16-18 miles. If I start my inevitable slow down there and keep it under 10min/mi thru 23 or 24, I'll be happy. I'm expecting it to go downhill due to a calf issue or my groin and struggle the last 2-4 miles. Time may be around 4:08? Stay tuned!!
Traveling to PA for a couple of days before heading up to VA/DC.
Best of luck to all those running their 1st Half & Full Marathons here in Greenville next weekend during the Spinx Runfest. (And of course those who have run them before!)

Thursday, October 14, 2010

Taper time? Do I have to?

I am in the Taper. I am - but should I be? My running week runs from Monday thru Sunday. That how I total my weekly miles and plan everything around. So - Marine Corps is Oct 31st (Sunday - the end of my week). Is three weeks out this week then? Should this coming weekend be my final 20 miler or was it last weekend? I'm saying it's not this weekend and have always said no to that.
Anyway - I don't do much different anyway. Long runs drop from 20 to 16 this weekend and then 10 or so. (Total miles: 39 to 31 to 22. Then 38 marathon week.).

I honestly have not been looking forward to the taper this time. I'm not exhausted or drained like I have been in the past. I'm often tired, but I haven't seen it affecting my running or how I am feeling during my runs. My legs haven't felt "weak" - just some random tightness. Not sure why I feel so good. It's very strange though.
I think it was those 5 out of 6 weeks I did very little running after Chattooga (and my semasoiditis). I had been training it seemed for pretty much 10 months straight. Hmmm, I guess that will do it and make you look forward (to put it mildly) to 2.5 "easy" weeks.
I'm there now, anxious for the run and my destiny with the "wall". Hoping the crowds keep me going a little bit longer than normal. It won't be NYC, but it will be wonderful.

Tuesday, October 12, 2010

20 miler

Didn't start off feeling that great this past Sunday. Not necessarily tired, or have weak legs - just didn't feel "on" like I have on some of more recent longer runs. I still tried to keep my intended pace of 7:40/lap. I was only able to keep that pace for 14 miles. That was when I stopped to refill my water bottle and took too long to get back going. Few miles later, my right groin/thigh got pretty sore. That lasted until lap 21 or so, when my calf tightened up. That only stuck around a mile or so. By that point, I was burned out. My run became a shuffle and I felt like a zombie. I ended up just shy of 20 miles at 19.8 at 3:06.
I knew my friend Dan and cousin Becky were running the Chicago Marathon that day, so maybe my energy was keeping them going. Who knows. My MCM prediction is now about a 4:10-4:15.

Saturday, October 9, 2010

Marine Corps Marathon Training Update

I can finally catch everyone up on my running since Blue Ridge and Riverbound. Basically - it's been....good! 3 weeks before the Marine Corps Marathon and I am not tired, not exhausted, and not particularly feeling the need to taper.
I didn't fall at Riverbound, but did twist my ankle once. Hurt for a moment, kept running and surprisingly, never noticed it during the rest of the run. I walked 2 miles afterwards back in Greenville at Cleveland Park. The next day, just above my ankle, I was pretty sore. It stuck around Monday too, enough so that I skipped/moved my Tuesday run. Finally, Wed it was feeling better and I did my prescribed speedwork (3x1600m @ 7:21). My tempo run Friday: 11 miles. My longest weekday run. Temps finally came down - it was 65 degrees and it was the most wonderful run (on roads anyway). After 2 of my 13 laps, every lap afterwards got faster. My breathing was not labored whatsoever. No pains. My pace was supposed to be 7:27/lap (or 8:46/mi). Last lap: 6:34. Ended with an overall pace of 8:30/mi. Can't say enough how great I felt. Certainly makes me re-think what is possible during the marathon. The long run that weekend (2 days later) was good also. 17.8 miles (that was on 10-3). 55 degrees to start and summer is over!! Was able to sleep in a bit not needing to beat the heat. Ran about the right pace, 9:05/mi and felt fine. My left front ankle was a bit sore the night before for some unknown reason, but was only a mild thought as I ran. Pace was consistent throughout and, again, felt good afterwards. That was the last run of those shoes I believe. Over 400 miles on them, so I brought out the next pair of 2140's on my list - the Flames. They got broken in just fine with speedwork on Tues (10x400's), a few hills on Wed, and 8.5 miles on Friday. Should be fine for my 20 tomorrow.
MCM Training:
I've hit/beat every planned speedwork time the last 7 weeks now.
Averaging ~33 miles/wk the last 9 weeks.
Will hit ~40 this week with my 20 on Sunday. My most since the 50k.
Taper technically starts Monday.

Chicago Marathon is tomorrow. Dan (blogging on the Chicago Marathon website) is running as is my cousin Becky, running her 1st one!! I'm so excited for her. I've been keeping tabs on her training and trying to give her tips/motivation along the way. Wish I could be up there to cheer them both on!


Wednesday, October 6, 2010

River Bound Half Marathon Trail Race Report

This goes back to September 25th. The first running of the River Bound Half Marathon on the campus of the US National Whitewater Training Center. I'd previously run the 15k (back on July 17th) where I struggled - but for good reason. This time, I had no excuse.
Weather was a good bit more humane than before, just reaching "warm" during the run. I was very glad the entire course was tree covered. I was looking forward to running some of the same trails as before, plus some new trails. Not that I know any names except the "Green" trail was to be a part of this one and the "Figure 8" trail was having some work done.
Started off at a comfortable pace with a nice group. We stayed together for a few miles once the initial spreading out occurred. I didn't seem to recall the hills being as bad as they were (not that they were really that bad), but I started taking walk breaks after only a few miles and thought it could be a long day (few hours) ahead. Was glad I had my (small) camelbak as I cruised thru the water stops, just grabbing a cup and dumping it over my head after a small sip.
This time - I actually saw mile markers. Did I just completely miss them last time?? (Anyone?). It helped mentally as I saw my pace was consistent, staying around 9:30 with a few fliers. For awhile - it was just me out there and I was quickly reminded how enjoyable it is out on the trails.
The 2nd half is definitely easier and I felt better as I went along. I knew breaking 2 hours was Not going to happen, but I wasn't really running for a goal time. I did make sure I broke 2:10 though.
With the Figure 8 trail closed, they re-routed us at mile ~12 near the starting line before a 0.5 mile (or so?) out and back on the trail we started on before finishing. You could hear the finish line as we took the turn away from it. And of course there was a nice hill just before you got out into the open. Luckily - there was no one watching the group I was with walking at that point. A guy who had been right behind me at that point came up beside me in the open and we chatted as we headed to the finish. I did pick it up to get in front of him, if only to make it easier on the girl having to decide who finished first out of us two!
My finishing time: 2:08:12
9:47/mi pace assuming the course was 13.1 miles; a full 38secs/mi faster pace than the 15k race on the same course. No complaints about that!
Next Race: Marine Corps Marathon on Halloween.

Tuesday, October 5, 2010

Blue Ridge Relay Race Report (Full)

This is my perspective being a runner in Van #2 for Team DNR (Do Not Resuscitate). We have two vans that leapfrog each other every 6 legs. 12 runners total doing 36 legs. Started in Grayson Highlands State Park, VA and ended in Asheville, NC 207.1 miles and 30+ hours later.
Part 1: Pre-Race

Joel, Jeff, Chris and Kerrie (laying down the law)

Misc shot of NC

Van 2 met up at 4pm Thursday and headed up to our hotel in Blowing Rock, NC. Pretty uneventful ride. Caught up on each other's lives and races, commented on the construction that slowed us last year, had our Subway dinner and arrived around 8:30? (Oh, we did drive a bit of the Blue Ridge Parkway, the reverse direction of which I and Kelly would be running). Got our rooms straightened out and just hung out.

The Todd, Kathrin, Alex & Kelly

 Stayed up too late for no real reason, but we slept in - skipping the start line and the beginning of Van 1's legs. Todd saw Van 1 off at 6:30am and didn't really sleep after that. We ate, mingled with other teams, and got antsy enough to leave at 9:30am for the 10 minute drive to our starting location. Didn't do much there. Kept track of van 1's progress and watched the cloudy sky eventually turn into sunshine.

Part 2: Our 1st legs

The 1st Exchange Zone
Dave finishing his 1st leg

Dave was our first runner (Runner 7 on Leg 7) getting the hand off from Joel at 12:42pm. (On these handoffs - they can be tricky. Many occasions to lose valuable seconds if you are actually racing. We dropped them, over-ran them, some teams weren't ready for the handoff and had to wait for their next runner).
We still use our handy-dandy spreadsheet that shows each leg, elev change, predicted and actual start/finish times, and some general notes on each leg. His leg was 5.4 moderate miles, with some decent climbing (594' down/367' up). He made excellent time as usual (being one of our fastest/strongest runners).


Kerrie got the handoff and set off for her 4.6mi easy run. 361' down/148' up.
Runner 8 on Leg 8. We noticed on the drive to the next exchange zone that the course was slightly different. We ended up at the same little store in Todd, but arrived from a different road. It was already getting warm out (can't possibly call it hot after surviving the Palmetto 200 this year). Will have to remember in future years that the New River the run goes along has an access point by the store (across the field). Kerrie came in not feeling the best (She'd been having injury issues for a while now) and we soon realized we'd have to adjust our plans on the fly.

Our ever-positive captain (Chris)

Chris left on his scenic 5.2 mile easy run. 85' down/226' up. The climbs seem bad even when driving them. We parked at Green Valley Community Park (very nice, real bathrooms, covered shelter with picnic tables) and waited for Chris. He came in at 3:15pm quite warm (mid-to-upper 80's I'd say), but feeling good.

Leg 10 (for runner 10) was next - the longest and hardest ("Very Hard" according to the race directors' guide) so far at 8.2 miles, 417' down/551' up. This was Todd's leg that started out by the river and eventually crossed a highway and ended just short of the Blue Ridge Parkway. We typically give  the runner some time to get down the road, so if they need anything as we pass, we can help them out. It's also a good idea to have water bottles available for other runners needing assistance. We learned alot from the Palmetto 200! Todd did just fine, no surprise there.

Todd looking strong
Just before Kelly's run on the Parkway

Leg 11, runner 11 = Kelly. She ran the BRR last year for another team as runner 8 and we needed a replacement for Mike. She fit in perfectly. Todd sent her off on her way, onto the Blue Ridge Parkway (BRP) for a very scenic hard 6.3miles. 407' down/551' up. Finally I was seeing the alternate driving section for this leg I ran in 2009. She cruised as we knew she would and I got the handoff after her final uphill.

Leg 12, Runner 12. 7.9 very hard miles with 482' down/663' up. Back to the BRP, there were a number of runners behind me. I was not going to give it my all on this first leg knowing my last leg was going to be tough. Some may say it is playing it smart, but I felt kind of bad resigning myself to walking quite a bit of the hills so early. I'd do a walk/run thing with the lines in the pavement while 4 people passed me on this leg. I could tell I did not fuel enough as I took a Gu 25 minutes into my run. Not sure what it is, but I usually do not get side stitches. Here I do though (even last year). Can't explain it, but not even 3 miles running and there it was. I am thankful it went away. The views were wonderful, especially with the moon just over the mountains. 
Won't forget that sight for a while. I borrowed Dave's handheld bottle holder for a 2nd bottle of water and I was glad I did as the sun was up and warm. Calves were a little tight, but otherwise felt ok. I must have made decent time as the exit for the parkway came up quicker than I was expecting. I actually thought the mileage was short as my time was about 1:12. I passed two people in the last stretch coming into the Tanger Outlets. I just kept thinking about the burgers I had there last year. Yum! I overran Alex but got him the wrist band and Van 1 could now rest. It was 6:34pm and we had about 5-1/2 hours to rest and be ready for our 2nd legs. 1st stop - Food!

New River, near community of Todd
View over the Blue Ridge Parkway

Part 3: Rest #1

After a nice meal, some light stretching for me and a change of clothes, we got in the van and headed to the next Transition Zone. We didn't get lost this time and got there pretty quickly. Parked and tried to sleep, Dave and I headed outside for a grassy area where others had set up "camp". Grass was wet, but we managed with that minor inconvenience. Our other teammates got some rest in the van. Being outside had it's problems. Headlights of the vans coming in and going out would hit you in the face depending on which way you faced. It eventually got pretty cold out for some (I was fine with a fleece blanket over my jogging suit. Longer socks would have helped). The volunteers helping park the vans had walkie-talkies, so I heard all of their conversations as we were close to the entry. Van horns kept going off too. The worst part of being outside was the noise from other teams. So much for the rules of having Quiet Hours. Teams would cheer loudly every time a runner came in. I heard about this one girl who ran her fastest 5k pace ever and this was closer to a 10k distance for her. I was happy for her and could appreciate her excitement. However, I decided that our team was now virtually in first place as every other team there was "Disqualified" for noise violations. After an hour of lying there, we gave up.
(No photos during our night legs)

8/12's of our team! (Van #1 + Kerrie/Chris)

2010 Blue Ridge Relay Race Report - Part 2
12:07am Saturday morning and Van 2 was starting up again. Surprisingly, we seemed well rested. Dave started out for us again - Leg 19, Runner 7. He had an easy downhill 4.3 miler with no turns. 138' down/69' up. Nice little 30 minute run. Having no turns is a good thing, particularly at night.

So - here's where it got a little bit more interesting for us. Yes - we bent some rules, but it's not like we were breaking any course records or anything. Kerrie was worried about her remaining legs (7.5 very hard and 9.4 very hard), so we moved things around a bit. I moved into runner 8's slot on Leg 20, Kerrie took Chris' spot as runner 9 (Leg 21), and Chris got my spot (Leg 24 as runner 12). Got it?

Now it was my turn as Runner 8, Leg 20. 7.5 very hard miles, 476' down/673' up. Todd said it was a fun route with rolling hills and he was right. I really enjoyed it! It got the worst with going up from mile 4.75 to 6.25, but I walked when I needed to and made good time otherwise. 2 guys FLEW past me early on and were gone! There was one team car that kept passing me and stopping ahead to wait (their runner wasn't too far behind me; team name was Who's Your Momma, with kid's photos on their windows). They gave me encouragement every time they passed - it was appreciated! I was glad the road wasn't foggy like last year, but I tried to enjoy it all. Calves were a little tight still, but no major issues. I finished that leg in 1:09. So 15.4 miles (in 2:21 with a 6 hour break) and one more run left.

I passed off to Kerrie for an easy 2.4 miler (Runner 9, Leg 21, 338' down/ 23' up). We couldn't wait around so we headed off to Ingles in downtown Spruce Pine, NC for the next transition zone.

Kerrie still cruised even with not feeling her best and Todd headed out. We took the opportunity to clean up some in the store, brush teeth (so refreshing!), change clothes, and buy some food (pop tarts for me).

Todd's run as #10 was 5.6 hard miles with 282' down and 535' up. Similar to my leg, rolling with the worst of it at the end, finishing at the Penland School. Parking was always a breeze with people directing us at almost every location. I was starting to wind down at this point. It takes about an hour for me to calm down after my run and the lack of sleep was starting to hit me. I thought about laying down in the back, but decided it was pointless and went out with Kelly and the others to wait for Todd. It is quite a bit different here (as we can attest from last year) than other transition zones as the runner coming in is on an uphill turn and the handoff is immediately on the runner's left, plus it is 3:48 in the morning, so you have about 10 seconds to realize your runner is coming in before you head out. We always tried to notice which runners left around the same time as our runner, or who was ahead of them as we drove by, but we weren't very good at that. Knowing what your runner is wearing in terms of what color/number/type of blinking lights, kind of reflective vest, etc always helps. Kelly was pretty easy as she had a green light on her wrist (I think that's right).

So we waited just a few minutes (always expect your runner sooner than you think) and here comes Todd with his blinky lights (no safety thong this year).

Kelly was now off on her 5.6 mile hard leg #22 as runner 11. I did this last year in the Heavy fog, seeing halos as I ran down a long downhill driveway before realizing I was off course. This year was much better with just a little fog, but still, for safety's sake and to make sure she went the right way, we kept close to her until she made the last major turn. 423' down/463' up for this leg. The gravel on this leg is tricky at times too.

Chris finished off our 2nd legs as runner 12, leg 24, 3.2 easy miles, 515' down and only 52' up, finishing in Bakersville. There were a handful of turns, and sure enough, similar to Terry last year, he missed one. Cost him at least 5 minutes, but he showed up in good spirits and Alex started his last leg.

2010 Blue Ridge Race Report - part 3 (final)
Van 1 was doing their last legs, we had just finished up our rearranged legs at 4:24am and we headed from the Bakersville Fire Dept to the next Exchange Zone, some 30 minutes away. We ended up following the first leg of van 1 exactly, passing Alex on the way (Dave didn't even slow down). Passed the next exchange zone, then soon turned off course to drive a more direct route. I'm riding shotgun passing along directions when I see a guy with flashing lights. Ummm, he shouldn't be here. We pull up to him and ask him what leg he is on, then reluctantly tell him he made a wrong turn a mile or so back (Should have been on 197 North, not South). We offered him a ride back, but he refused, saying it was his fault, and off he went. We were glad to have saved him an even longer return route. There's no telling how far he'd have gotten.
So we got to the church and got settled before we had to do it one last time each. It dawned on me as we got there and parking was very limited that this was a big difference than last year. We were only an hour or so behind last year, but the difference was huge in terms of the number of runners we were running near and how full the parking lots were as we were pretty late arriving at each one. We heard there were only 18 or so teams behind us...I know the 1st van would have to get up a little bit earlier, but starting early has it's advantages (safety being one of them).
Anyway, I headed to sleep inside the church this time with Chris following too, the others stayed in the van. We missed this whole scenario last time. Walking into the church (past the people eating pancakes), the floors and pews were littered with sleeping people. They were everywhere. I hope someone was wise enough to get a photo. I found a spot on the altar (I believe) and tried to get comfy on the carpet. It was 5:35am. I was tired enough to sleep, or so I thought. My legs were already a bit sore from the runs, mostly my outer thighs. It really is a shame that the door into/out of the church had a ridiculous squeak to it every time it opened. For 3 hours, I layed there, listening to the door squeak every few minutes, people getting up to go prep for their run, use the toilet, whatever. Every now and then, someone wouldn't notice the "Quiet - Runners Sleeping" sign and would have a Loud conversation right outside the door. Oh well. I somehow felt rested with no sleep.
We were expecting Dave to start his leg around 10:30am (30 minutes behind our rough estimate going into this relay). With 2 hours to kill, we chatted with some people and tried not to let on we changed runner's around - no point in advertising it during the race. Walked around, snacked, cleaned up the van.
Once he started, we said our goodbyes to Van 1 (we'd see them at the finish) and tried not to think about the fact that they were done.

Kelly, Kathrin, Kerrie and KTodd
before Dave's leg

Yes, the legs get harder as you get closer to Asheville. Out of the final 6 legs: 1 Moderate, 1 Hard, 2 very hard, and 2 Mtn Goat hard. Van 2 is up to the challenge!  
We expected Dave to do well on the climb up, switchback after switchback, and he did very well. (I took video of this section; I'll have to post sometime). 6.5 Mountain Goat-Hard miles. 10' down/1398' up. Ouch.
Now the leg-changing began: (Dave kept his original legs). Kerrie gave her leg to Kelly (who loved this leg last year) so she was Runner 8 again for Leg 32). Chris was back to Runner 9. Kerrie took over Todd's leg, becoming Runner 10 for Leg 34. Todd replaced Kelly for Leg 35/Runner 11, and I was still the finishing runner.

View on the way up the Mtn.

Kelly heading down the Mtn.

Kelly did have a blast running down the mountain. 2093' down/20' up over 9.4 very hard miles. At this point it is 12:41pm and we knew we only had another 3-4 hours left. We were all getting anxious. We joked with Todd about how difficult his leg was, but Chris' was just brutal.

Chris on his way.

5.2 miles, Mtn Goat Hard, 683' down, 883' up. Steepest climbs And descents of the relay. Up to 13% grades each way (and that is the mapmyrun average I assume over the 0.25mi section, so it must be worse than that). Chris was looking forward to the challenge. Madman. Looked good on the flatter section before the climb. We always see everyone struggle. This time we were flagged down for water by a runner, with their van in sight at the top of the hill. By the time Chris came in, we were almost worrying about him. Seems legs cramps hit near the top, and coming down is not any easier. He made it though - and ran more in 24 hrs than he ever had! Way to go captain!
Chris and Kelly had the shortest turnarounds between their 2nd and third legs, whereas I had the longest. (The time between my 1st two legs was very short - only 7+ hrs). This time I had over 13 hrs between runs.

Kerrie always strong despite a sore leg.

Kerrie continued to take it easy on her leg and ran the Moderate 4.2 miler. 246' down/262' up. Ran a good time, but for Kerrie, it was a little bit slower than her normal, healthy self.
That left 2 more legs.

Todd starting his climb.

Todd ran my Blue Ridge Parkway section from last year that we scared him over and over again about. It starts at the bottom of a hill and the 1st two miles are ALL uphill, to an 11% grade. Only rated Hard, but covers 285' down/951' up over the 4.2 miles. (There are still some discrepancies with some of the ratings, but at least the elevation charts and a few ratings have gotten a little more appropriate from 2009).
As nervous as we were making Todd, he handled it just fine and we waited for him just off the BRP (Craven Gap Exit) where I would take over for the final leg, mostly running on Town Mountain Rd.

Van 2 (Minus Todd) on Last BRP leg.

I was nervous I'd not have anything left for the 6.7 very hard miles. 1276' down/240' up. The "up" comes in the first mile, and the majority of the down comes from mile 4.5 to 6. I knew one guy was behind me soon after I started, and he caught me as I walked up some of the early uphills. My outer quads were sore before I even started; Not a good sign. That's a new one for me. Anyway. When the guy was getting close to me, I was running next to a guard rail on my left. Just down the embankment was a house. I heard some rustling. Saw nothing. Heard it continue. Kept looking over. The house gave way to a patio. I saw a bear looking up at me. Seriously? A bear?! I stopped and we looked at each other. The other runner came by and I pointed and said "That's a bear". I had never seen a bear in the "wild" before and I was excited. Was a decent size. Needless to say, I kept my eyes open the remaining 5 miles into downtown Asheville! So I continued plugging along, taking walking breaks as my legs dictated. The other runner got a decent bit ahead of me and I tried to keep him in sight. I eventually started feeling better and knew I was speeding up. The downhills helped of course. As I ran over I-240, with ~0.5mi left, I knew I could probably catch him. Running thru town I hit a traffic light perfectly. With 0.1mile left, I slowed dramatically and gave the other runner some time to enjoy the finish as I ran up to my teammates. My wife and daughter came this year to cheer me on. (Of course, an untimely diaper change again. Guess I ran too fast). Cooled off in the fountains with my little girl.

Race Report from teammate Kathrin in Van #1
Final Team stats: 33 hrs, 3 minutes, 9 seconds for 207.1miles. (9:32/mi avg).
My Final Stats: 22.1 miles (2234' down/1576' up). 7.9mi in ~1:12. 7.5mi in ~1:09. 6.7mi in ~55min.
Post race: Sore Sunday & Monday. Woke up Tuesday feeling just fine. Swapped my Tuesday speedwork with my Thursday tempo run and it all worked out. Didn't push too hard as I had a race the following weekend. RiverBound Half Marathon Race Report to follow!