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Crazy elevations in the Annapolis 10M

Wednesday, August 27, 2014

Ran the Annapolis 10M on Sunday. A nice race for hill lovers. Check this "interesting" elevation chart. (I'm just showing an excerpt since SP squeezes photos down too much otherwise. The horizontal lines were 20' apart.)



It was kinda humid too but it’s an August race. We all knew what awaited us.

A gorgeous course. Great views: the capital of Maryland, the US Naval Academy, Severn River, and lots of pretty neighborhoods. The course is always curving so no there’s no chance to get bored. Neighbors set up sprinklers to cool us off. A church showed their good spirit with signs such as “Run faster; we’re missing church for you!” and gave us orange slices and bananas as we ran by.

My only complaint: The aid stations were confusing. Some had water tables followed by gatorade and some the reverse. At other stations, there were tables serving *both* gatorade and water so it was impossible to know in advance what you were going to get. (Trying to listen to volunteers yelling what they’re holding doesn’t work very well for a lot of reasons.) I found this confusion surprising - after all, it's the 39th year of this race!

After the race, we got our bling: Pretty running jackets with zip-off sleeves. (Kudos for races that give functional bling rather than pointless medals.) We also got running hats. By tradition, at the finish, volunteers hand out ice-soaked washcloths that feel so good on your head or shoulders. They’re embroidered with the race name. I now have four and use them as guest washcloths in the bathrooms of my house! Guests to my home have never seen my medal collection, only my washcloths!



The food at the end was modest - but there was a live band, ice cream, and free beer. Can’t argue with that!

  
  Member Comments About This Blog Post:

SUSUSUZZZIE 8/30/2014 9:48PM

    Congrats! That is some elevation change - way to go. Love the wash cloths - what a great idea!

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PDQ1203 8/30/2014 6:11AM

    emoticon

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THROOPER62 8/29/2014 6:22PM

    emoticon emoticon

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JSTETSER 8/29/2014 4:23PM

    Congrats on running a tough race.
What a challenge! emoticon

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IFDEEVARUNS2 8/28/2014 8:53AM

    Love the useful stuff! And I love the embroidered towels.
Sounds like a nice race all around.

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TENNESSEEWALKER 8/27/2014 9:13PM

    Great blog. What's the weirdest piece of bling you ever got?

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MBTEPP 8/27/2014 9:00PM

    The more challenging the race, the more self gratification m
emoticon on a challenging run.

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INSPIREDSOUL 8/27/2014 6:52PM

    emoticon

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I Beat a Pregnant Woman

Friday, August 15, 2014

Half the fun of trail races is how much we complain about them during and afterward. But how could I complain in the presence of her: 29 weeks pregnant and running a 25K!



Afterward, she admitted only to feeling “a bit sore.” (PS: This photo was taken post-race.)

And this race certainly had its share of reasons to complain about. Early on, I was thinking “Hiking boots!” as we ascended a hill so steep that we needed to use our hands. Halfway up another steep stretch, the runner (now “hiker”) in front of me called out “We just did mile 5 in 21 min 58 seconds.” (Note: That is a very bad pace for a runner. Or walkers for that matter.)

It is de rigueur to cross streams in a trail race. Usually, I can just tiptoe across the rocks - or, at worst, splash through. Examples of both ...





Here’s a pic of one crossing that was a little more difficult than I’m used to!



And we had to scale a 7’ rock wall more suited to an obstacle course. But unlike an obstacle race, this wall was permanent, wide, and there was no circling around it. We never did find out what it was doing there. Alien landing strip perhaps.



The rest of the course was straightforward - where “straightforward” means you have to decide which parts to (wisely) not run lest you twist an ankle. What would a trail run be without plenty of roots, rocks, and “Which way?” moments. Around mile 3, we found the RD adding more flags explaining “About 20 runners ahead of you took a wrong turn here!”

But all things considered, it was a really good event. Scenery was interesting.



Aid stations were fabulous.



Post-run food was amazing - far better than anything you’d find at a commercial race. We got:
- homemade veggie burgers
- homemade mussel stew (mussels still attached to their shells!)
- homemade fruit and veggie salads
- 20 different kinds of beer. (This even included root beer on tap!)



And the RD was in no rush to kick us out. I finished in about 4 hours and the time limit was 7! So we hung out and enjoyed the music, food, and cheering other runners in.

Price was good too. I registered 2 days earlier and the fee was only $50. Besides the unlimited food and drink, we got free massages. And here is where so many races waste money: No medals and no shirts except for people who explicitly wanted to pay extra. They also offered custom shorts. That was the popular extra. (Why do so many races force yet another shirt on people?)



The RD knew his audience. As if to make this even clearer, he posted many graphs about us. Here’s one.



He even supplied pre-race food, labeled with all the Nutrition Facts we needed to know.



The official finisher premium: popsicles, handed to us as we crossed the finish line. Given this was an August race, ice pops were the best finisher premium ever!



All that stuff I said at the start? I take it back. No complaints about this race. Can’t wait to do it again next year!

www.mdheatrace.com

  
  Member Comments About This Blog Post:

NDFOXEN 8/21/2014 1:24PM

    That sounds like MY KIND OF RACE!!!
I'm 35 weeks preggo right now, but when baby comes- I so want to get back into having that kind of FUN!

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MBTEPP 8/17/2014 8:15PM

    Kudos to mom-to-be. Playing tennis at 15 weeks threw off my center of balance so much that I fell, and I considered myself athletic. She was taking quite a chance on such a difficult trail run. But what a hike that trail would make. Beautiful. Congratulations on a fine finish, and all the cool extras to boot.

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BROOKLYN_BORN 8/16/2014 7:00AM

    My daughter runs ultras. All I've done is staff an aid station.

That pregnant woman reminded me of a 5K when I was walking up a steep hill only to notice a woman gaining on me - on CRUTCHES! Yeah, I picked up my pace. LOL

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JSTETSER 8/16/2014 6:47AM

    AMAZING!
emoticon emoticon

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SUNSHINE20113 8/16/2014 5:13AM

    The pregnant woman has stolen the show for me - that's pretty impressive! Looks like a great run, though - the food especially!! I also agree about the t-shirts. I have plenty of t-shirts, but never enough shorts, so it was clever thinking of them to include that. In fact, giving you the option is great, because I'd choose the medal, but don't need anything else, whereas other people might prefer something else and are totally over the medals!
Well done!

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SUSUSUZZZIE 8/15/2014 11:55PM

    Congratulations! I really enjoyed your blog. 10k is my greatest distance but I'm starting to consider more.

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TENNESSEEWALKER 8/15/2014 9:37PM

    What? No chocolate covered bacon?

All that text (loved it) and pictures, and you never mentioned if you finished! I'm assuming you did, but still, your humility is touching.

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MARGARITTM 8/15/2014 3:30PM

    Looks like a lot of fun - love the bad ass shorts

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Lose 5 lbs fast

Saturday, July 26, 2014

Ran 10M this afternoon. Probably not the wisest thing because the temp hit 90F by the end of my run (which ultimately involved some walking as I attempted to avoid overheating).

Curious about water loss, I weighed myself before and after. Despite consuming 24oz of gatorade, I lost 5 lbs during the run. (Had I not drank the 25oz, I would have lost 6.5 lbs! And 2/7 lb lost was from calories burned.)

I figure that instead of 24oz, I should have drank 99oz in 2 hours to remain well-hydrated.

That amounts to almost 1oz per minute (actually 5oz every 6 minutes) for 2 hours straight! I don't know how anyone can drink that much. Any advice?

If you want to try this yourself, the conversion factors are:
1 lb of water = 15.33oz
100c/mile
3500c/lb

  
  Member Comments About This Blog Post:

MARGARITTM 7/28/2014 9:23AM

    I am guilty of not hydrating well. so I will be following this to get some advise myself. Thanks for bringing up the subject

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JSTETSER 7/28/2014 6:34AM

    It usually takes me a few days to find my balance after a long run.
I always have my water pack on with my own combination of weak tea, citrus and salt.
I don't know if there are any easy answers to your problem. I will be checking back to other comments.

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KONRAD695 7/27/2014 10:53PM

    There is no way for me to drink my weight loss from a run. I can push down at max 8 ounces per mile, and that is with 24 ounces per loaded before run. Usually takes me the rest of the day to officially re-hydrate. There is no way for me to drink it all, do a lot of it through wet foods like fruits, oatmeal, and such.

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SUSUSUZZZIE 7/27/2014 9:36PM

    I'm nowhere near 10 miles runs but when it is hot or humid, I can drink about 50 oz in about an 1-1.5 hours just taking little sips as I go. I'll carry a hydration pack (that holds up to 50 oz. and I sip as I go to a flat area of descent - sort of part of anytime I feel I'm in a recovery rather than pushing up a hill. I also try to start off pretty hydrated (not over hydrated as I hate to stop for restroom breaks). Also can use electrolyte tablets to replace lost salt.

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TENNESSEEWALKER 7/27/2014 9:06AM

    I'm assuming you drank no water as you were running - you would have reported it - so, would it be possible to drink 24 to 32 oz while running and carrying 1 or 2 pounds of water? Then drink the rest as you cool down and in the comfort of your home or office. Or could you cache water along your planned route?

hyponatremia-too little sodium in the blood is a condition that arises from too much water too fast ... need to research what is 'too fast'

There's also a term that starts with "hyper" and has some Latin or Greek that translates to 'water' and I've heard of it in the context of marathoners who drink too much water during the race.

Please accept my apologies for not having much advice, and my thanks for an interesting question.



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DMEYER4 7/26/2014 7:28PM

  great job and thanks for the info

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Another Hilly Half

Monday, May 12, 2014

Run my 4th Harpers Ferry Half Marathon this past weekend. I'll make this a short report because I've written about it before (see link at end). I won't repeat anything except to say it's a *very* hill course. Here's a pic comparing it to the HMs of Frederick and Baltimore - check out that red line:



This year, due to illness , I was only able to eat 800 calories the day before the race. Despite this, I had a good race - actually ran faster than last year finishing just a hair over 2 hours. This reinforces my belief that eating the day (and morning) before a race is one of the least significant aspects of race prep (if you've eaten properly during the rest of your taper).

One thing I did differently was to drink a LOT of water during the race. At the start, I listened to the RD warn about hyponatremia. So of course, I was a bit worried but it was hot (70F). I figure that people suffering from hyponatremia must really be overdoing it!

I also consumed gels on the course, something I haven't been too keen on in the past. Last year, I only had 1 gel. This year, I had a "Double Latte" at mile 6 and another at 11. I already knew that PowerBar gels taste horrible so I slammed them down as quickly as possible. Still not sure if it was the sugar or the caffeine but I finished strong.

Despite what I just said, I did take a brief walk break during a giant hill at 12 and another at 12.9 that's incredibly steep. It's a bit frustrating to walk so close to the end. But these hills are killer when you're so close to exhausted and I had walked them every year. In fairness, I must explain that *everyone* around me walked these same sections, too. I was not passed.

Also dumped a cup of water on my head and shirt. (Hope the aid station volunteers found that amusing.) Had never done that before but it was soooo hot.

My race report from last year:

www.sparkpeople.com/mypage_public_jo
urnal_individual.asp?blog_id=5356578

  
  Member Comments About This Blog Post:

CHANGINGHORSES 7/11/2014 6:35AM

    Late seeing this but I enjoyed reading it. I like the graph comparisons, that is pretty neat. I have been using Honey Stinger gels on the long runs and races and I don't use the amount they say to use either. I do feel that they help me though if I use them timed out right. I need water afterwards, they make my mouth too goopy and that I don't like.
Thank you for inspiring! Happy running!

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MBTEPP 5/14/2014 2:04PM

    That kind of elevation would make me turn and run the other way emoticon .

Congratulations on an emoticon race!

emoticon on pushing yourself to the limit.

It is rewarding to beat your own time on the same course. emoticon

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TENNESSEEWALKER 5/13/2014 6:49PM

    Thanks for the stories! I remember shinnying down the Appalachian Trail down Weaverton Cliffs. If you didn't have black toenails by then, Weaverton would give them to you.

Congratulations on your run.

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AEROBISAURUS 5/12/2014 10:59PM

    emoticon


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JSTETSER 5/12/2014 6:50PM

    aMAZING!


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8K for only $20

Sunday, March 23, 2014

This is my kind of deal: In lovely Rockville, Maryland, an 8K for only $20. Includes t-shirt and, at the finish, free beer and all the food you can eat, live band, dancing, and a 50' high cool-down spray courtesy of the local fire dept.



8K is a nice distance for people who've done 5Ks and want to try something a bit longer.



To get this deal, you just have to register anytime on Sunday, March 23. At midnight, it goes to the regular price of $34 (which is still a darn good price but $20 is amazing).



What's the downside? Two:

1) The race is in July (kinda hot). But they have lots water stops (4!) and sprayers on the course. Check out these architectural water stop masterpieces:




2) Not the most scenic race. But it doesn't matter because it starts at twilight so you're not going to be looking around much anyway cause it will be dark! Some finish-in-the-dark photos:







For more info: rockvilletwilighter.org/

  
  Member Comments About This Blog Post:

IFDEEVARUNS2 4/16/2014 11:35AM

    If I lived close, I'd be there!

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KONRAD695 4/6/2014 11:04PM

    I'm late answering this, but I sure hope you signed up. That's to cheap to pass up. emoticon emoticon

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NASFKAB 3/25/2014 4:47AM

  sounds fun cant join broke my leg & still using a walker

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TENNESSEEWALKER 3/24/2014 8:43AM

    Thanks for the pictures! I was really curious what a 50-foot cool-down spray looked like; I thought it would be a 50-foot-long tunnel with fire sprinklers. I can see myself toppling those towers of water cups.

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PINKNFITCARLA 3/23/2014 9:54PM

    Wow, that is a great price and it looks like a nice race!

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PDQ1203 3/23/2014 9:46AM

    emoticon

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MBTEPP 3/23/2014 8:50AM

    Love it! I am doing The Rotary Run in my town in June. Great food, good people, run with your neighbors, run through our neighborhood. It is a blast. Have fun!!

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POSITIVE41 3/23/2014 7:25AM

    That is a bargain and it looked like fun!

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JSTETSER 3/23/2014 6:29AM

    Looks like a great race where everyone wins!

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SLENDERELLA61 3/23/2014 6:09AM

    Looks like a real bargain. I'd join you if it wasn't so far from central FL. I'll be rooting you on. Enjoy!! -Marsha

Comment edited on: 3/23/2014 2:51:33 PM

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