Sunday 11
Toyota Rock 'N' Roll HM
Pre-race: Evening races are not my favorite, it's hard to know how to spend your day. I had nerves multiple times throughout the day.
I slept good. I think I fueled correctly, but I might have been a little dehydrated. I did a little mobility work in the hotel gym and soon it was time to go.
Race: I placed 20 out of 575 in AG and 478 of 17100 overall. Time 1:42:06. This was a two minute PR. Elevation 148. Average HR 171. Max HM 181. Best mile 7:29.7. I never have a race plan. Someday I might give it a try.
Early on, for about the first 2 miles it was hard to maneuver around slower runners. Miles 3 - 9 was where I felt great and pushed the pace. The average pace was ~7:37. Mile 10 was ok with a pace of 7:46, but after that the struggle was real. The final 5k was an average pace of ~7:58. I kept telling myself, if I can average an 8 minute per mile for I would set a pretty good PR.
Early on, for about the first 2 miles it was hard to maneuver around slower runners. Miles 3 - 9 was where I felt great and pushed the pace. The average pace was ~7:37. Mile 10 was ok with a pace of 7:46, but after that the struggle was real. The final 5k was an average pace of ~7:58. I kept telling myself, if I can average an 8 minute per mile for I would set a pretty good PR.
Post-race: Justin suffered nasty foot blisters early in the race and dropped out around mile 8. I didn't know this so I waited on him in the finisher's zone. I walked a little and experienced significant pain in my right hip flexor and second toe on my left foot.
I was so cold even though I had a space blanket and after 30 minutes I was shivering. After about 45 minutes waiting on Justin, I gave up on him coming through the line and I began my trek out of the of the finisher's zone. I finally found Justin and Pat, but by then I was shivering uncontrollably. I tried to eat but nothing was good. I got my checked bag, put on warm clothes, but I was still freezing. A few minutes later I was throwing up behind the UPS check bag trucks. Still freezing, we walked into Starbucks to get something warm to drink. I was getting warmer but still sick. I threw up again, just making out of Starbucks. The walk back to the Wyndham was all I could do.
Debrief: Shot Bloks don't work for me. Science and Sport worked best. Kinvara is probably my go to race shoe for HM.
I was so cold even though I had a space blanket and after 30 minutes I was shivering. After about 45 minutes waiting on Justin, I gave up on him coming through the line and I began my trek out of the of the finisher's zone. I finally found Justin and Pat, but by then I was shivering uncontrollably. I tried to eat but nothing was good. I got my checked bag, put on warm clothes, but I was still freezing. A few minutes later I was throwing up behind the UPS check bag trucks. Still freezing, we walked into Starbucks to get something warm to drink. I was getting warmer but still sick. I threw up again, just making out of Starbucks. The walk back to the Wyndham was all I could do.
Debrief: Shot Bloks don't work for me. Science and Sport worked best. Kinvara is probably my go to race shoe for HM.
Monday 12
Full on HM recovery mode. I've got several sore spots but I'm not as sore as I was on my last PR attempt.
AND
Week ONE MB Marathon training.
AND
Week ONE MB Marathon training.
Tuesday 13
Excursion to Hoover Dam.
Wednesday 14
Cross Training
Arc Trainer 30 minutes followed by some stretching.
Thursday 15
White Rock Loop @ Red Rock Canyon
6.1 miles. Time 1:50:17. Average pace 17:58 (let my watch run through out). Elevation 1080. Feels like 64. Average HR 127. Many awesome views.
Friday 16
Morning flow: MR calves, hamstrings, and quads. Lower body stretch. Hip strengthening. Plank.Recumbent Cycle
14 minutes while waiting on a TM.
30 Recovery TM
3 miles.
Saturday 17
Cruising the Secret City HM
16 easy miles through the streets of Oak Ridge taking photos of the HM runners. It was chilly but not unbearable.
