Clean Start

[Patrick]

Just wondering why you wouldn't get used to it during training?

excellent question - @Norm was wondering the same thing, along with the correct jersey (no bloody nipples, and it might be nice to have a couple pockets.)
too noob to get it all dialed in on the first loop? maybe i'll grab some blocks to run with this week - just to see if they upset the stomach. they haven't on the bike.
i heard that the fuel belt (water bottles on belt) can get annoying when half full, and starting to slosh.

 

[stb222]

excellent question - @Norm was wondering the same thing, along with the correct jersey (no bloody nipples, and it might be nice to have a couple pockets.)
too noob to get it all dialed in on the first loop? maybe i'll grab some blocks to run with this week - just to see if they upset the stomach. they haven't on the bike.
i heard that the fuel belt (water bottles on belt) can get annoying when half full, and starting to slosh.

It is generally recommended to try and see what happens when you eat the day of the race.

Those belt things are goofy but I guess more limited with options with how to carry water/food compared to on the bike. Is a camel back out of the question? I saw a guy I know from strava running in Pennington last week and he was wearing a camelback for a two hour run. Have to say, he looked pro AF.

 

[Patrick]

It is generally recommended to try and see what happens when you eat the day of the race.

Those belt things are goofy but I guess more limited with options with how to carry water/food compared to on the bike. Is a camel back out of the question? I saw a guy I know from strava running in Pennington last week and he was wearing a camelback for a two hour run. Have to say, he looked pro AF.

no need for a camelback - water every couple miles on the course. the stations are long enough to get two glasses.
i would do a camelback on a long run where water isn't available - been running loops with the car parked in the middle - just leaving a
water bottle on the bumper.

the big benefit would be doing fortified water - hammer or something similar.

I'm imagining a big difference between the endurance event at mooch, and running - i'll be running for less time,
but there is no required, huge effort to climb or clear something. Since it is less of a race, and a personal challenge,
sticking with someone passing is not going to happen. Although I want to get caught up in "catch the next person"
in the second half - just for motivation.

Uphills are tame (probably the sum of the small bridges
over the chicago river) it is only a few hundred feet over the whole course.

Still should eat - there is the possibility i may have some extra storage built-in.

Aid stations

Gatorade Endurance logo

20 aid stations (see locations below) are located along the course approximately one to two miles apart. Each aid station consists of the following amenities in this order:

Medical Tent with access to a Runner Transport vehicle*
Toilet facilities
Gatorade Endurance Formula (lemon-lime flavor)
Public address announcer
Water
*Runner Transport vehicles provide non-emergency transportation back to Grant Park in the event that a participant is unable to complete the race.

Lemon-Lime Gatorade Endurance Formula will be available on course at all aid stations. Endurance Formula has nearly two times the sodium and three times the potassium of traditional Gatorade. Newly reformulated, It now contains no artificial flavors or sweeteners and has a new, lighter flavor.

Gatorade Endurance Carb Energy Chews will be available in Orange and Fruit Punch flavors at Aid Station 10 (Mile 13.2).

Gatorade Endurance Energy Gels will be available in Apple Pear, Vanilla, Blackberry and Mango flavors at Aid Station 14 (Mile 18.2). One serving of Gatorade Endurance Energy Gel provides 20 grams of carbohydrate, 100mg of sodium and 80 calories.

Aid Stations 15-18 (Miles 19.5-23.5) will offer bananas.

Each aid station is approximately two city blocks in length; participants are advised to continue moving through the aid station if the first tables are too crowded to conveniently obtain fluids.

 

[rick81721]

no need for a camelback - water every couple miles on the course. the stations are long enough to get two glasses.
i would do a camelback on a long run where water isn't available - been running loops with the car parked in the middle - just leaving a
water bottle on the bumper.

the big benefit would be doing fortified water - hammer or something similar.

I'm imagining a big difference between the endurance event at mooch, and running - i'll be running for less time,
but there is no required, huge effort to climb or clear something. Since it is less of a race, and a personal challenge,
sticking with someone passing is not going to happen. Although I want to get caught up in "catch the next person"
in the second half - just for motivation.

Uphills are tame (probably the sum of the small bridges
over the chicago river) it is only a few hundred feet over the whole course.

Still should eat - there is the possibility i may have some extra storage built-in.

Hey I was channel surfing today and stopped at the replay of the Berlin marathon yesterday where that Kenyan guy broke the world record and almost broke the 2 hr barrier. Sub-5 min miles for 26+ ... wow, I couldn't do 1 mile at that pace!

 

[Patrick]

Hey I was channel surfing today and stopped at the replay of the Berlin marathon yesterday where that Kenyan guy broke the world record and almost broke the 2 hr barrier. Sub-5 min miles for 26+ ... wow, I couldn't do 1 mile at that pace!

We got the update while we were running! 4:38 miles - or sub 70 second quarter miles. crazy.
he still has a shot at 2:00, https://www.wired.com/story/nike-breaking2-marathon-eliud-kipchoge/
without all the peripheral hoopla.
--
I've been tired the last two nights, going to bed early. After running on Sunday, worked through a few items on the spouse's honey-do list.
gutters, more garage stuff, lawn mower repair, etc. Jets game was exhausting in itself. And yesterday, a bunch of demolition work. While tired, and a bit sore, it is the
good type - where it wasn't a slog, and it feels like some physical improvement is happening.

Booked the trip to Chicago out of EWR - afternoon arrival on Friday, maybe ride the course on a citybike at a snail's pace.
Expo/packet pick-up Friday night or Saturday. Race Sunday morning, 8:30 start. Beer at the finishers' party! Nap, dinner, sleep!
Monday is open, with an evening flight home. Hopefully get out on the lake, maybe a morning fishing trip. Check-out at noon.
That leaves quite a bit of time to get in trouble!

 

[Juggernaut]

no need for a camelback - water every couple miles on the course. the stations are long enough to get two glasses.
i would do a camelback on a long run where water isn't available - been running loops with the car parked in the middle - just leaving a
water bottle on the bumper.

the big benefit would be doing fortified water - hammer or something similar.

I'm imagining a big difference between the endurance event at mooch, and running - i'll be running for less time,
but there is no required, huge effort to climb or clear something. Since it is less of a race, and a personal challenge,
sticking with someone passing is not going to happen. Although I want to get caught up in "catch the next person"
in the second half - just for motivation.

Uphills are tame (probably the sum of the small bridges
over the chicago river) it is only a few hundred feet over the whole course.

Still should eat - there is the possibility i may have some extra storage built-in.

Just getting caught up for Sep. hills, no But Wind!!!!

 

[qclabrat]

Nice work Pat, good to hear you getting in the long workouts without body breakdown. A beer/wine here and there probably isn't going to make a difference now. Just don't reach for a second. Are you planning to run 9min miles through out or a faster half before or after?

 

[Patrick]

Just getting caught up for Sep. hills, no But Wind!!!!

this is true...please be a tailwind at the end of the course!
I wonder if there is a strategy other than drafting? ie is the center of the road better than the edges? Minimally, running at the top of the crown should
help with even strides.

Nice work Pat, good to hear you getting in the long workouts without body breakdown. A beer/wine here and there probably isn't going to make a difference now. Just don't reach for a second. Are you planning to run 9min miles through out or a faster half before or after?

The attempt will be to negative split. right around 9:00 pace the first half, 8:50 for the next hour, then bring it home by running whatever my heart rate says.
That could go out the window if i'm feeling good, and running easy. if i end up mid-8s for the first half, i'll try to keep it up. easy to get caught-up in the flow
of the other 8,000 people in my starting coral. (expected finish 3:45-4:00) - @The Kalmyk warned against this earlier! 3:40 is my boston qualifying time - 3:35 is a lock.
around an 8:12 pace. probably not in the cards this year. do not read into that. 😉

 

[Patrick]

Went out for an easy 10 mile run today. the only time the HR increased significantly was running uphill.
Checking garmin connect, it identified today's average HR below the average for the month -
Happy about this, cause even in easy mode, I set a PR for 10k, and had a pace that would put me around 3:50 for the marathon.
Guess this working-out thing actually works!

Today's focus was on lifting my knees with loose ankles. This resulted in an increase in average stride length.

time to get some work done so i can ride tomorrow.

 

[Paul H]

Easy 10 miles he says....

 

[Juggernaut]

Super encouraging to hear Pat!

 

[Patrick]

Easy 10 miles he says....

Week 14 of training. For the most part staying on-plan.
I find it a bit surprising also, but that is how it feels.
Will get back to you after going over the 20 mile mark at the marathon.

 

[Juggernaut]

Please confirm or refute the “it’s the last .2 that get’s ya.” when you finish. 🙂

 

[Patrick]

2 Weeks to go!

Yesterday (9/22) was the 1st Basilone Manila Madness 5k run in beautiful Raritan, NJ. Not the @Carson Raritan,

Take a moment to read about Gunnery Sgt John Basilone, Think I've mentioned him before. He was one of the featured
characters in the mini-series, The Pacific. The town does a great job of honoring him, and the spirit he represents.
One of the young Marine vetrans gave a great pre-race speech. He is an olympic medalist in hand cycle, and lined up
with his race blades, but didn't run with us.

There is a parade is today. The town dedicated a park, and a bridge in Sgt Basilone's honor.

---

Managed a 5k PR on a beautiful morning. There were 240ish participants, so a nice size local race. Didn't see any advertising for
this, so I suspect that it was kept manageable for the first time around. The course shut down the town! Gutsy move on a Saturday morning, 10:00 start.
Went out of the gate in 15th place, and set up a solid threshold pace. Was a serious effort on the slight uphill segments, and I did manage to
draft when running into the wind. A few of the people started dropping-off around the 2 mile mark, while my pace seemed to be holding up.

Farther up front, I could see the fast group running away, and there was no way to match it. I hung with a group of 3, and planned on upping the pace
on the last straight. It was protected from the wind, and slightly downhill. I managed to get a little gap, and hold-off the other two going in. I didn't look
back, but did hear the cheering, so felt they were close.

This happened.

8th overall - 50 seconds back of 7th, 5th male 1:17 behind 4th. Course was a bit longer than 5k. About 50 racers ran sub 9:00 minute miles, so not a fast race.
In comparison, using the Flemington Turkey Trot (4000 participants) - i would have finished 180th of 900ish running sub 9. Fairly close from a percentile.
I know my teenager was impressed when he asked why I didn't run faster......

My wife and her long-time friend pinned on numbers and did a nice 5k stroll!

So using one of those crazy race genies, and entering the Strava interpretation of my 5k, predicted a 3:34 marathon. Which would qualify for Boston, somewhere around an 8:10 pace. I call BS. Nowhere does it ask my weight.

This does up the confidence level of breaking 4 hours.

My watch also mentioned I've achieved a new VO2 Max. Whatever that is. Seems directionally correct. I'm assuming it is using some sort of
heart rate, pace, duration calculation. The absolute number isn't that important, but it is nice to see some other indicator of progress that might
translate to the bike.

My knee is still bothering me from the bee sting.

Taper starts this week - easy runs with some finishing efforts coming.

Booked the flights to Chicago - arriving Friday afternoon, return Monday evening.

Almost go-time!

 

[The Kalmyk]

Great stuff Pat! Very interested to see how all this running will transfer to the bike.

 

[Carson]

Damn, Pat! Good for you!

To add to the confusion, I used to be a dispatcher for that Raritan (Borough) PD before I went to the academy. They do a fantastic job around John Basilone.

 

[qclabrat]

nice work Pat, Tiger balm that knee
Can't medically prove there's any benefit, but I've been using it for stings for as long as I've been around

 

[rick81721]

What are the inputs to the finish time calculator, just 5k time? No age, and most importantly, amount of training you've been doing? If I had a goal to run a sub-20 min 5k, and ran 3-4 times a week between 3 and 5 miles to get to that goal, it would likely show a ridiculously low marathon prediction based only on a 19:50 5k time. And I'd have no chance of even finishing a marathon, except for walking the last 13 miles!

Anywho, looks like you're in great shape. And little chance of a heat wave at this point, really cooled off out there. Good luck!

 

[Patrick]

What are the inputs to the finish time calculator, just 5k time? No age, and most importantly, amount of training you've been doing? If I had a goal to run a sub-20 min 5k, and ran 3-4 times a week between 3 and 5 miles to get to that goal, it would likely show a ridiculously low marathon prediction based only on a 19:50 5k time. And I'd have no chance of even finishing a marathon, except for walking the last 13 miles!

Anywho, looks like you're in great shape. And little chance of a heat wave at this point, really cooled off out there. Good luck!

Input a race distance and time, and it will predict other race times.
I'm sure this is based on averages of previous data collected - he is a professor in athletic science (or something like that)
and a track coach.

https://runsmartproject.com/calculator/

It also backs-out training paces. Sometimes i hit them, sometimes not.
today's intervals should be run at a 7:20 pace according to mcmillan, but 7:02 according to daniels. we'll see!

perhaps just the power of suggestion?

i'll take 50 degrees!!

 

[Patrick]

Welcome to October! and race week.

All that is left is to get my gut straightened out by watching what goes into the pie hole. It took a beating this weekend cause i was hungry
with the weather change, and the last couple of workouts. Not sure why - but it is done. Think i got a bit dehydrated yesterday. Cool weather with
bright sunshine. Like a spring snowboarding day!

Week's Schedule:

Monday: do some work at a client, maybe a short run on the columbia trail​

Tuesday: light work at a different client: run for less than an hour, but do some progressive speed work​

Wednesday: Easy run, work on form. I really need to work on looking into the distance to keep the stride length up​

Thursday: Golf! I'll consider this cross training. It is my w1f3's league, with the party at our house afterwards.​

Friday: Travel day, depending on weather, may do a course preview on a rental bike.​

Saturday: Packet p/u, meet some of the others from Paramount doing the race.​

Sunday: Race Day! Should be enjoying a post race beverage by 1pm​

Monday: Afternoon flight home.​

​

Chicago weather on Sunday is predicted to be in the 60s with overcast, and 45% rain - according to accumulation amounts, it should be a light rain.
I don't see this being a problem, and may even reduce the number of participants. Could get a little cold, and i'll need to figure out pre-race clothes
to prevent a drenched start. If i'm lucky, the Cubs will be playing Sunday night, and i can take in the game with the locals. i can't imagine what a seat at
Wrigley field would cost, but i'll poke around.

It has been a good 15 weeks of training - Slacked off a bit last week, and didn't carry any of my long runs into the 20+ mile range, but the handful
in the 15+ mile range felt good. Base speed is up significantly, and the initial marathon goal pace is easily held now. Won't make any predictions,
just going to let it come to me.

Yesterday's run was with my coach - well, she is more the one that keeps me accountable to the workout schedule, and tells me one thing,
and does another (but she knows that) - She had just wrapped-up a bike ride, and was all warmed-up, so i got my ass kicked at the start of the workout.
But it was fun running around the dirt roads of Bedminster. Same area as the famous Monday afternoon gravel/fatbike ride.

Since it is a good pic, i'll throw this one up.

Made a deal with her: she'll give mtb a serious attempt if i broke 4 hours. Going to need a size small fatbike.
---

Future plans:

Haven't taken the kickr out of the box yet. Don't want to be tempted - but it is coming.
Will get that hooked up, and start swifting away (btw, that is my next song parody. think night ranger)

I'll also keep running - easy enough to just head out the door for a few loops around the block. Most of the interval
stuff will be on the trainer - think that is an easier way to measure/monitor progress. Maybe i can compete in
short track this year! Looking forward to some nice fall road riding too. Oct 17th wildcat wednesday!