tag:blogger.com,1999:blog-11090901557287555892024-02-07T11:39:10.020-08:00 50 is the new 30Paulhttp://www.blogger.com/profile/06752798450146454511noreply@blogger.comBlogger46315tag:blogger.com,1999:blog-1109090155728755589.post-14556059192350673952023-11-07T09:46:00.018-08:002023-11-08T08:48:48.029-08:00Rundown: Fresno Marathon (#37)<div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgKSgLQB_Fr-2MTOYgbhHdcOTbK4KDLtq-grJi5hEJfWPGBBXa-yw0E6tUKt-3YqwhFAhUyQ0cry98pC0z5z3gel-jaXNM7zcHD69Ae_CaYQIC6si34OxmC4-vDfLYx3dd4d4iqOZ1h0j0Fi-z0FuVSgWtKhMlQJ7mKSiGSuHMizo23U4ofN40tN1BGxOgo/s910/fresno.jpeg" style="display: block; padding: 1em 0; text-align: center; "><img alt="" border="0" height="320" data-original-height="910" data-original-width="512" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgKSgLQB_Fr-2MTOYgbhHdcOTbK4KDLtq-grJi5hEJfWPGBBXa-yw0E6tUKt-3YqwhFAhUyQ0cry98pC0z5z3gel-jaXNM7zcHD69Ae_CaYQIC6si34OxmC4-vDfLYx3dd4d4iqOZ1h0j0Fi-z0FuVSgWtKhMlQJ7mKSiGSuHMizo23U4ofN40tN1BGxOgo/s320/fresno.jpeg"/></a></div>
<p>
I'd been doing a lot of running lately and Toni.... kept angling for a marathon. After some research I decided on Fresno. Fresno is the current name for what was a 'twin cites' situation years ago, i.e. two cites side-by-side: Fresno and Clovis. Gradually two cites grew and merged and so it seems people decided to stop the confusion an call it all Fresno....which is the name of the indiginous ash trees on the San Joaquin river.
<p>I was looking for a marathon within driving distance and Fresno seemed to fit the bill it was about 2 1/2 hours away. They had a race coming up on November 5th. It's a town mostly you visit when you pass through on the way to Yosemite. The Fresno marathon is not huge and it's very flat..which is great.
<p>
My training went well..I only had time to do two 20 milers (usually I want three under my belt) but you know, life, work and other stuff prevented that. But that's okay, I wasn't shooting for any particular time, just to have a nice solid race. Many days I trained it was also quite warm, even in the early morning, 60's rather than 50's, and on the long run days sometimes it touched the 70's. This turned out to be a good thing.
<p>Fresno has been trying to build up the marathon and make it destination race. I think they've done a good job, with a couple of suggestions for improvement. More on that later....
<p>Toni managed to snag a room at the Holiday Inn and Suites in Fresno. We had some problems with the reservations at this place..and when we arrived they also forced us to get a room for two days. In all my previous races we always got late checkout and only paid for one day. At least the room itself was very nice.
<p>Drove to the Expo (which was at the local high school..a very nice school, btw). Picked up my tech shirt as well as a very thick sweatshirt. I've got no interest in any of the stuff they are selling so kept trying to push Toni along.
<p>Toni found a nice italian restaurant and I got some tasty carbs...we ate early so I could get a good nights sleep.
<p>The forecast was for 55F at the 6:30am (yawn) start time. The start was about 8 miles away from our hotel and as a mix of roads would be closed I drove a bit east before going north to avoid traffic. As usually even though still dark the place was hopping with arriving cars. We parked the car in (and marked it's location in google maps) and I headed.
<p>I wore my marathon mainiacs singlet for maximum cooling, after putting level 100 sunscreen on my head and shoulders/arms/knees. Nice Nike shorts with two pockets:...some GU packets in the left pocket, and my big GU squeeze bottle in the right pocket..it's filed from bulk GU bags you can get off Amazon and is the way to go, much easer and more eco than tearing open packets during the race. I can eat smaller amounts of GU at a time and wash them down with a sip of water. (I carry a single water bottle for that purpose).
<p>There was a bright RED sunrise in the east. Never seen one so powerful. The Chinese are right: The East is Red. 8)
<p>The start was very informal....compared to races like CIM wich are hyper organized. No lining up in pens...there
were pacers with the usual pace target times held up in on a stick. Everyone seemed pretty chill about it all.
I hung back and eventually it was tim to give Toni a hug and set off. She was going to be waiting at several points and cheer me (and everyone) with her cowbell.
<p>In the early miles I was near a fella that had the most unique water bottle carrier I've seen to date: the two bottles were behind you and just below his head. You reach back over your head and pluck the bottle out ..and then I guess (hopefully) you can stick it back in the holder without seeing it.
<p>The temps were ok, below 60F..but I'd prefer to see more like 55F. I had picked a pace of around 11:00 but was concerned about the high temps forecast..we'd be seeing close to 70F by the last 6 miles....ugh. I was taking two glasses at each water stop...one in and one on my head.
<p>There wasn't much crowding as the streets at this point in the course are *very* wide. As often happens I was running near two young fellas with similar pacing and so eventually we struck up a conversation. They were local folks, born and raised in Fresno and this was thier first marathon. But, I learned they hadn't done much running to prepare. Ah the hubris of youth!
<p>We were doing a 11:15 m/m pace. My two 20 milers were done at more like an 11 m/m place, but I it was going to be hot and so started a bit slower. I could always speed up later (ha ha). I concentrated on good form and was loving my Nike Alphafly shoes as always.
<p>There were a decent number of spectators, cheering on their friends and everybody else. The water stops were spaced at two mile intervals which I didn't like (spoiled by CIMs one mile spacing). They were staffed by very enthusiastic cheering young folks.
<p>But I didn't like the tiny dixie cups they used..not enough water by any means. I would take two at each stop...I'd drink the first and part of the second and dump the rest on my head. Felt nice and cold!
<p>Eventually, we looped back toward the start on one of the long out-and-back 'fingers' of the course. When we got closer to the start location I could hear a cowbell..yes: it was Toni! She was the only person IIRC on the entire race that had a cowbell. (Yes, Fresno is a bit new to marathoning ;) I gave here a touch-hug (I'm sweaty!) and off on a new section of the course.
<p>My two local companions and I spent some time running near what I think was the Dry Creek Trail. This was a tree lined area and had some welcome partial shade.
<p>At some point I realized I my two co-runners were very gradually dropping behind and losing contact. I was feeling quite good and was getting a lot of kudos here and there..I guess for just being an old guy still running ;)
<p>At about 20.2 miles we turned around on Pollasky ave and headed back north.
Shortly after that we went out onto a little stub off the main coarse to Cottonwood park and back. That was very nice and shady (IIRC). After the turnaround on that stub ...on the return.. I saw my two compatriates going out and I waved to them.
<p>I was still feeling good..and waiting to see what the final miles would bring. It was so hot and sunny, even
with all the water I was still feeling dehydrated quite a bit. But the pace was holding so...I kept on keeping on.
<p>One more sighting (and hearing) of Toni (plus cowbell) and we were on the last few miles to the finish. At that point I just tried to keep the pace but gradually I was heating up. I had run out of my own water and shamefully all the water stops were basically out of water too. (they had dixie cups with 1/4" of water in them.
<p>Oh well, we kept on keeping on. As you can see from the splits I finally had to drop to a walk-run abt mile 24..that was still good for 12:40 m/m-ish...so I was not losing too much.
<p>Finally turned and spotted the finish line and managed a slow 'sprint' to the finish.
<p>Marathon 37 done!
<p>
<ol>
<li>1 11:15
<li>2 11:01
<li>3 11:03
<li>4 10:55
<li>5 10:44
<li>6 11:03
<li>7 10:50
<li>8 10:43
<li>9 11:04
<li>10 10:40
<li>11 11:00
<li>12 11:16
<li>13 11:05
<li>14 11:25
<li>15 11:17
<li>16 11:28
<li>17 11:28
<li>18 11:09
<li>19 10:56
<li>20 11:04
<li>21 10:44
<li>22 11:16
<li>23 11:06
<li>24 12:39
<li>25 12:28
<li>26 11:37
<li> .2 0:21
<li> Finish 4:51:38, 11:12 average pace
<ll>
Paulhttp://www.blogger.com/profile/06752798450146454511noreply@blogger.com1tag:blogger.com,1999:blog-1109090155728755589.post-83830643596101156462022-11-13T15:44:00.004-08:002022-11-30T09:30:54.219-08:00Rundown: New York City Marathon (#36)<p><span style="font-family: arial;">Yes, New York..the big apple. This is the biggest marathon in the world with ~54,000 runners.</span></p><p><span style="font-family: arial;">Two months prior, I had no idea I would be running it. I had signed up on the website and put my name in but usually it takes a few years to get in. </span></p><p><span style="font-family: arial;">As luck would have it, out of the blue I got an email from Runner's World magazine asking if I would like an entry. (!) I have no idea why they contacted me....I dropped my RW online subscription many months earlier. </span><span style="font-family: arial;">I have read every book on running and subscribed to RW previously for years, and frankly there ain't that much new to say about the subject from my point of view. </span><span style="font-family: arial;">I'm not that interested in what the elite racing community is doing except during the Olympics. </span></p><p><span style="font-family: arial;">I digress. </span></p><p><span style="font-family: arial;">I happily accepted the invite and Toni and I proceeded to line up airline tix and a hotel. I had about two months to train up..I was already doing ~30 miles / week as per normal so I just had to up the mileage a bit more and do my three 20 mile runs...these went ok. I was running them at a 10m/m to 10:15m/m pace.</span></p><p><span style="font-family: arial;">A about a month later....I got another email telling me I had "VIP" status now for the race...in fact would would get a bib with a small "VIP" printed on it. This meant I would ride on a different set of buses to the start, and I would have access to a "VIP" tent to wait for my start wave. That was pretty sweet, because I knew it could be really cold and miserable waiting around outdoors for the start. </span></p><p><span style="font-family: arial;"></span></p><div class="separator" style="clear: both; text-align: center;"><span style="font-family: arial;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgwEpPJmLWS-6x02tT9bm0CXQLGdLZPPcO1UjD7JXCNO12pCNceBrRfKqvVT4uG_sC36HJsNJfYWTxb1_igWwAwjQR0BLMdQWGHRYuqbn9kVOMYO_-6zmhoSJGRtlG5clUjDfxoco7wVXl_DRsXwb5QLOaBuuINWOCV_cIJ-FqpSimUOQ4GALDZhAkekQ/s3840/PXL_20221105_195127044.jpg" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" data-original-height="2880" data-original-width="3840" height="150" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgwEpPJmLWS-6x02tT9bm0CXQLGdLZPPcO1UjD7JXCNO12pCNceBrRfKqvVT4uG_sC36HJsNJfYWTxb1_igWwAwjQR0BLMdQWGHRYuqbn9kVOMYO_-6zmhoSJGRtlG5clUjDfxoco7wVXl_DRsXwb5QLOaBuuINWOCV_cIJ-FqpSimUOQ4GALDZhAkekQ/w200-h150/PXL_20221105_195127044.jpg" width="200" /></a></span></div><span style="font-family: arial;">My 3 long runs went well but I did worry that I hadn't done enough hill training (I have to run 2.5 miles just to get to any hill), but I wasn't trying to run a specific time or anything so I didn't worry about it. I would regret this cavalier attitude later...</span><p></p><p><span style="font-family: arial;">Time passed quickly and soon enough we flew to NYC on a very smooth nonstop from SFO to Newark. A bit of a pain snagging a Lyft to take us to the Empire hotel but eventually we got there. I picked this hotel because it was near the finish area, but it was way too expensive for quality. e.g. the AC ran all the time just to keep the temp reasonable. </span></p><p><span style="font-family: arial;">Oh well. We're here to run, not gripe!</span></p><p><span style="font-family: arial;">My expo window was in the afternoon the day before the race. The expo was of course, HUGE. I've been to a zillion so just zipped over to get my bib (yup..."VIP" on it ;)..I did buy a nice running hat with the marathon logo on it.</span></p><p><span style="font-family: arial; font-size: medium;"><b>Race Morning</b></span></p><p><span style="font-family: arial;"></span></p><div class="separator" style="clear: both; text-align: center;"><span style="font-family: arial;"><br /></span></div><span style="font-family: arial;">Yaaawn, up at about 5am. Everything laid out ahead of time but still double-triple checked that I had everything. The VIP buses left from a spot 12 min walk away on seventh Ave, so I headed down there. Already other crazy runners making their way in the same direction.<br /></span><p></p><p></p><table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: right;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjANu_0rAPteOsLV1DW7HZYg9NCookozA_BaqlKcx6v4qyayWh5uwRaPJ60r1VIGUvv_2ujBuyKY9cxgSSR1JeBahblF27oAX4bDeS_15zPNs0ITjKLXwcT1GpBzl7ju_THQg_uiLoqjnoFrCwLkha7u3BzY1TDrpwtk8YO_nNHbSgGt9ujctPbfSyQrA/s4080/PXL_20221106_092023922.jpg" style="clear: right; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" data-original-height="4080" data-original-width="3072" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjANu_0rAPteOsLV1DW7HZYg9NCookozA_BaqlKcx6v4qyayWh5uwRaPJ60r1VIGUvv_2ujBuyKY9cxgSSR1JeBahblF27oAX4bDeS_15zPNs0ITjKLXwcT1GpBzl7ju_THQg_uiLoqjnoFrCwLkha7u3BzY1TDrpwtk8YO_nNHbSgGt9ujctPbfSyQrA/w151-h200/PXL_20221106_092023922.jpg" width="151" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">Ready to go! (5am)</td></tr></tbody></table><span style="font-family: arial;">The buses were lined up but not allowing loading yet, so we all sat on various brick walls and things nearby to save our legs. It was already concerning that the temps were not that cold for so early in the morning...<sigh>.</span><p></p><p></p><span style="font-family: arial;">Eventually we loaded up and I sat in the 2nd row of the bus...I got a good view of the twin motorcycle policeman leading our entourage to the start in Staten Island at one end of the Verazanno bridge. This area was on old fort and had large grassy fields....perfect place to set up for a marathon start.</span><div><span style="font-family: arial;"><br /></span></div><div><table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: left; margin-right: 1em; text-align: left;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjN0T8dQg1sOZCHUuiM9QykM-_n9qf8zGk9ndQkPTijLLgwAhzXnt8w17a64xSOmbJvKbUtwvgurP_p0kstHNj1Zc0RYZ5eA5yVJ5-L8LuM9TbfDdS6oL9gteOOnPRsvS6QbLLMF0pbIXCVHPPEwy-1qdG-z7OVksHy_doG4nfAU_6CfQAL37kaMVorJQ/s4080/PXL_20221106_110639022.jpg" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" data-original-height="4080" data-original-width="3072" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjN0T8dQg1sOZCHUuiM9QykM-_n9qf8zGk9ndQkPTijLLgwAhzXnt8w17a64xSOmbJvKbUtwvgurP_p0kstHNj1Zc0RYZ5eA5yVJ5-L8LuM9TbfDdS6oL9gteOOnPRsvS6QbLLMF0pbIXCVHPPEwy-1qdG-z7OVksHy_doG4nfAU_6CfQAL37kaMVorJQ/w151-h200/PXL_20221106_110639022.jpg" width="151" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">Following motorcycles<br /></td></tr></tbody></table><br /><span style="font-family: arial;"><br /></span><p></p><p><span style="font-family: arial;">I found the VIP tent, which did not have nearly enough chairs and so sat on the floor with my back against a big support pole..pretty comfy and easy to nap a bit. I did not partake of any coffee as I've been off the stuff for years now.</span><table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: right;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhmtgjHF0w3chhyOOLHviZWyMrfqUQGMTS92KYYKH7LnUGD4UAmTiiTvnPpf5Za2trqniJvcUi8Ei13hb9o6CPdTk5vQkauyknADbacjv7-nRa5lvFKnVXdGof_utzh6kUNu9LVTWI9g7wih_GWZUrr8ycGq-BF9SqtX_A5Ae29AF7AhIFVsar8RL9gKA/s4080/PXL_20221106_120031917%20(1).jpg" style="clear: right; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" data-original-height="3072" data-original-width="4080" height="174" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhmtgjHF0w3chhyOOLHviZWyMrfqUQGMTS92KYYKH7LnUGD4UAmTiiTvnPpf5Za2trqniJvcUi8Ei13hb9o6CPdTk5vQkauyknADbacjv7-nRa5lvFKnVXdGof_utzh6kUNu9LVTWI9g7wih_GWZUrr8ycGq-BF9SqtX_A5Ae29AF7AhIFVsar8RL9gKA/w231-h174/PXL_20221106_120031917%20(1).jpg" width="231" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">VIP tent not very full</td></tr></tbody></table></p><p><span style="font-family: arial;"><br /></span></p><p><span style="font-family: arial;"></span></p><div class="separator" style="clear: both; text-align: center;"><span style="font-family: arial;"></span></div><span style="font-family: arial;"><div><span style="font-family: arial;"><br /></span></div>Eventually the PA system called for the first wave people to line up over near the on-ramp to the bridge...i.e. the corrals for the start. I was in wave 3 so I still had a loooong time to wait. The temps were already way too warm for a marathon and the cloud cover was kind of anemic and fading. I was still trying to nap in the VIP tent when I later on I heard a big "BOOM"...which was the cannon they used for the start. A BIG cannon...I wondered if it was part of the old fort.</span><p></p><p><span style="font-family: arial;"></span></p><div class="separator" style="clear: both; text-align: center;"><span style="font-family: arial;"></span></div><span style="font-family: arial;"><br /></span><table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: right; margin-left: 1em; text-align: right;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi3t57nY2-lRyehw-B8G1wAppiRdPEYWsaFrnvcjir8St9OEyCxWQDtbiDeVkyVIKH7-WWju4kDqOxLir9KCoKN1mj3waAdyTe1qBrki2SqWQBHiiD13IYoDURDZZqtcTqyjkNo5T916FxmFJCsOwAuBcAtdoNr_0HmVGPo9s72CRPpUbY3BWCwqhRz5g/s4080/PXL_20221106_145357892.jpg" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" data-original-height="3072" data-original-width="4080" height="151" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi3t57nY2-lRyehw-B8G1wAppiRdPEYWsaFrnvcjir8St9OEyCxWQDtbiDeVkyVIKH7-WWju4kDqOxLir9KCoKN1mj3waAdyTe1qBrki2SqWQBHiiD13IYoDURDZZqtcTqyjkNo5T916FxmFJCsOwAuBcAtdoNr_0HmVGPo9s72CRPpUbY3BWCwqhRz5g/w192-h151/PXL_20221106_145357892.jpg" width="192" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">Waiting to walk to bridge</td></tr></tbody></table></div><div><span style="font-family: arial;">After another hour or two of on-and-off snoozing I heard the call for wave 3 to line up. OK! Let's get this marathon started! People from the VIP tent and all over the various field positions they'd lounged around in suddenly got up and converged on the meetup area. When given the word, we would them march out, take a left and head up the on ramp to the beginning of the Verazanno bridge. But first we wait.<br /></span><p></p><p><span style="font-family: arial;">For what I don't know, but that's marathons for you. Presumably they want to space us out after wave 2. Meanwhile there was a PA system repeating a very LONG message about what you were allowed and not allowed to do. It cycled through a huge number of languages.... some of which I could not guess at...I'm guessing Portuguese. I could understand a wee bit of the Spanish and Japanese but that was about it. After a zillion repeats of that message we finally got the go ahead to march to the bridge.</span></p><p><span style="font-family: arial;">As we moved up the on ramp, a couple of guys climbed the concrete from the lower bridge deck onramp (where part of our wave also queued) and jumped in to our level. That kind of shenanigans normally pisses me off...so I was all set to ream out the guy nearest to me. He saw me giving hem the evil eye and confessed sheepishly that he was from England, had traveled aaalllll the way here..and really wanted to get some pictures from the top deck. Ok, well....heck...there's room.</span></p><p><span style="font-family: arial;">As with most big-ish marathons we sang the anthem...difficult vocal jumps and all and then shortly got the big BOOM to send us on our way. </span></p><p><span style="font-family: arial;">At this point, any photos of the marathon are from Toni. </span></p><p><span style="font-family: arial;">The view from the bridge deck was amazing. Tried to take it all in and not get tangled up with other runners jinking and dodging around. There's quite a bow-shape to big non-suspension bridge decks (for structural reasons)...we climb about 135 feet. I was warned about this and took it easy on the up and then on the downs. It's tempting to blast the down side as it's easy to do...but it does trash your legs, especially your quads, if you go too crazy. </span></p><p><span style="font-family: arial;">It's a long day....</span></p><p></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhLKYYjkNjaElHYZcPZJ1-I9sd_NprSEc7yxenGTWSte_6eqm_7K43h33CTL98Kk9JK2eJlSOpOY2g34iCrkTavFu4Kz212KX4S9t84Zo5OrNNki6Z2_Ru881IXSDIchAfqFjD-mB4e8XhhyON3A_pikkYOXHjUXkG_5zMXvb7C1CpWy8OfvmmIdqFFhQ/s3550/tcsnycm21_map_course_090221.webp" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" data-original-height="3550" data-original-width="1450" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhLKYYjkNjaElHYZcPZJ1-I9sd_NprSEc7yxenGTWSte_6eqm_7K43h33CTL98Kk9JK2eJlSOpOY2g34iCrkTavFu4Kz212KX4S9t84Zo5OrNNki6Z2_Ru881IXSDIchAfqFjD-mB4e8XhhyON3A_pikkYOXHjUXkG_5zMXvb7C1CpWy8OfvmmIdqFFhQ/w262-h640/tcsnycm21_map_course_090221.webp" width="262" /></a></div><p></p><p><span style="font-family: arial;">Let's look at the map. I started way way down at the bottom and have crossed over the first bridge. </span></p><p><span style="font-family: arial;">Now we are in the southernmost part of Brooklyn..and honestly I have only dim memories of the area, I was just trying to keep </span></p><p><span style="font-family: arial;">By now (about 10:40am) it the sun had broken through the previously solid cloud deck and it was getting hotter. </span><span style="font-family: arial;">I had seen the forecast for 75F and here we were already! Uggh. </span></p><p><span style="font-family: arial;">If there's one thing you learn in running it's that heat forces you to slow down. Notice the word "force". All the mental will in the world will not prevent it. </span></p><p><span style="font-family: arial;">It is true that you can train for heat but that means you have to <b>run </b>in the heat. But if your home turf is cool all the time, well, there's nothing to be done. </span></p><p><span style="font-family: arial;">(I did some long soaks in the spa in the last week before as it's said to help the adaptation but I didn't do it as much as suggested.)</span></p><p><span style="font-family: arial;">.....oh by the way, you see that after the bridge that green line that swings out and back? That's the green group path from the lower bridge deck. They get sent out and round and merge with the rest of us later. That Brit that jumped into our wave for better photos was spared that diversion too. </span></p><p><span style="font-family: arial;">Ok back to the race....I am already on 4th ave heading north thru Brooklyn. The wave starts with 3 different lanes has kept the crowding from being too bad. There's a little bit of jockeying around but easy to avoid.</span></p><p><span style="font-family: arial;">The first water stop at mile 3 comes up ..and I'm curious to see how they handle it. They are passing out water on BOTH sides of the street which is great. The volunteers are cheering along with the crowds and handing out water thick and fast. I spot a person holding two cups up ahead and point to her and run up, slow way down, snag both...with a pinch move at the tops....and don't spill a drop. </span></p><p><span style="font-family: arial;">I drink both cups worth in a flash. I also have been drinking from a single water bottle on my running belt since the start to pre-charge more water in me. That extra water really helps me get through the race.</span></p><p><span style="font-family: arial;">But, I notice something I don't like about the water stops...runners here are pitching their cups all over the course rather than to the side like most marathons. This means the footing at the water stops gets more slippery (although these are the old style waxed paper cups..really deadly). The road gets more littered as the day goes on. Shameful! </span></p><p><span style="font-family: arial;">More on that later...</span></p><p><span style="font-family: arial;">Miles 3 to 8 </span></p><p><span style="font-family: arial;">After the water stop at mile 3 we pass through Bay Ridge, Sunset Park and then Park Slope all on 4th ave (which is packed several layers deep with people on both sides.) There are bands playing with lots of speakers. One set of amps is so turned up the sound is massively distorted (nobody else seems to mind) but it just kills my ears. I run with my hands over them. </span></p><p><span style="font-family: arial;"></span></p><div class="separator" style="clear: both; text-align: center;"><span style="font-family: arial;"></span></div><span style="font-family: arial;">We jog left on Flatbush then immediate right on Lafayette Ave at around mile 8. <table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: right;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh3QBO-tfdod8sejxGrUWWhNboaqIMavdI7BItNYm5ktoU2xoF63WiUNlCypsc1qN6HsJLzIaAEuv7HptV7V6NO5Rkpz4gk-_Fsbol9J5XrmMa_kaodo8NZn_Q5Y4xXWyWuwGJHhGeSaHLWTknhHNH8fW_gZ1rzYzx3JZ2ZMknDVvGZXJ5-vcvmQh7N6Q/s2560/Queensboro_Bridge_from_Manhattan_side.jpeg" imageanchor="1" style="clear: right; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1920" data-original-width="2560" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh3QBO-tfdod8sejxGrUWWhNboaqIMavdI7BItNYm5ktoU2xoF63WiUNlCypsc1qN6HsJLzIaAEuv7HptV7V6NO5Rkpz4gk-_Fsbol9J5XrmMa_kaodo8NZn_Q5Y4xXWyWuwGJHhGeSaHLWTknhHNH8fW_gZ1rzYzx3JZ2ZMknDVvGZXJ5-vcvmQh7N6Q/s320/Queensboro_Bridge_from_Manhattan_side.jpeg" width="320" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">Queensboro bridge</td></tr></tbody></table></span><p></p><p><span style="font-family: arial;">Still lots of crowds on both sides making quite a big fuss about us. In fact, this continues until the finish (except on on the bridges of course). The Berlin marathon is the only other race I've done that had so many spectators! </span></p><p><span style="font-family: arial;">I had given Toni a cowbell to ring to stir up the crowds and also to help me find her . ....I have the pitch of that cowbell down pretty well from previous races with her spectating. I hope it helps today too! We have agreed she'll be positioned at around mile 16, just after crossing into Manhattan over the second bridge of the day, the iconic Queensboro bridge. (</span><span style="font-family: arial;">The picture is from the Manhattan side.) </span></p><p><span style="font-family: arial;">But we aren't there yet..still have Willamsburg and Greenpoint boroughs to pass through on miles 10 - 13. The sun is still out and it's still nasty hot, there is a very slight breeze forecast from behind which probably helps but not enough to notice it. I hope it's helping. </span></p><p><span style="font-family: arial;">The crowds are still several people deep on both sides. </span><span style="font-family: arial;">At the water stops now I do the 'one in, one on' method. i.e I grab two cups, drink one and dump the other on my head. It feels really COLD...like ice water....on my head..and that tells me I'm really hot. </span></p><p><span style="font-family: arial;">(I have this great hat that Toni got me for a birthday present: it it's a baseball cap shape but has mesh fabric on top. It keeps out the sun but lets the air in, and more importantly today: it lets the WATER in when I dump it on my head.)</span></p><p><span style="font-family: arial;">Finally, a 90 degree left turn and I can see the bridge on-ramp ahead! </span></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgSSL-eKa4_eASLKV268HXcc6FNrisje3PYHNRJYKrUQKoF49tL4kExTb-J4m90fVlQvZFibm8lo8C0E2lF8Tbm3rAyxVFRGtGtDUwnlCprrAsjXb43f1VTt-t5eLtWyHDLW8G-Thuhjb6jVIkEfCM_bOJjTF0bdCXiU7cl_YcaOhdRbEqj25uC-qeocg/s4032/PXL_20221106_181153547%20(1).jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="4032" data-original-width="3024" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgSSL-eKa4_eASLKV268HXcc6FNrisje3PYHNRJYKrUQKoF49tL4kExTb-J4m90fVlQvZFibm8lo8C0E2lF8Tbm3rAyxVFRGtGtDUwnlCprrAsjXb43f1VTt-t5eLtWyHDLW8G-Thuhjb6jVIkEfCM_bOJjTF0bdCXiU7cl_YcaOhdRbEqj25uC-qeocg/s320/PXL_20221106_181153547%20(1).jpg" width="240" /></a></div><p></p><p><span style="font-family: arial;">When we get to it it's another healthy climb: ~90 feet (after various small hills in Brooklyn) and I can tell I'm too hot by a lot. T</span><span style="font-family: arial;">hankfully, there is more cloud cover but it's already crazy-stupid-warm. The Mesa marathon in Arizona I recently ran had the same problem ...in the last 6 miles sunny and hot...but here I still have a long way to go and it's already worse.</span></p><p><span style="font-family: arial;">Down the backside and onto the roads and then we do two left turns and pass under the bridge headed north. Here's where I'm listening for that cowbell ...I hear it! and also hear Toni calling my name in these crowds. I run over and give her a sweaty peck on the forehead ;).<br /></span></p><p><span style="font-family: arial;">Off again..my pace has dropped....on any kind of rise it's getting slow enough that I drop to a power-walk rather than run. After mile 16 I'm alternating power-walking with running. Its a struggle to run continuously for more than a minute or two without a break. I'm averaging 12-14 min/mile doing this. </span></p><p><span style="font-family: arial;">I figured at any time I might be dropping to a walk for good but so far I'm holding on.</span></p><p><span style="font-family: arial;">Next we are headed off Manhattan Island over the Willis Avenue bridge for a very brief tour of the Bronx. We are only running there for 1.5 miles! Frankly I hardly remember what I saw but there were plenty of crowds. </span><table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: left; margin-right: 1em; text-align: left;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj1CmXdPgsu9xXFG_8jheUcaDNHTaBlSOP6OKRI7l2X-A-Ui4aP2XQW-Kv63ZfvxQqiKycDXthAagjd_TLyRlHnJ6y0EViLoIdRdIj4ooaMhIcug3cZp_IXqE9VGOeMPjk4rdfnrLrWAMtUE0x4uw4vluKXgLcu9jHE0-9xbm843E1pwpRRKJZ3Nxp7uQ/s4501/Willis_Av_Bridge_from_HRLB_late_PM_jeh.jpeg" imageanchor="1" style="clear: right; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" data-original-height="2698" data-original-width="4501" height="192" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj1CmXdPgsu9xXFG_8jheUcaDNHTaBlSOP6OKRI7l2X-A-Ui4aP2XQW-Kv63ZfvxQqiKycDXthAagjd_TLyRlHnJ6y0EViLoIdRdIj4ooaMhIcug3cZp_IXqE9VGOeMPjk4rdfnrLrWAMtUE0x4uw4vluKXgLcu9jHE0-9xbm843E1pwpRRKJZ3Nxp7uQ/w320-h192/Willis_Av_Bridge_from_HRLB_late_PM_jeh.jpeg" title="Willis Ave bridge" width="320" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">Willis Ave Bridge</td></tr></tbody></table></p><p></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj1CmXdPgsu9xXFG_8jheUcaDNHTaBlSOP6OKRI7l2X-A-Ui4aP2XQW-Kv63ZfvxQqiKycDXthAagjd_TLyRlHnJ6y0EViLoIdRdIj4ooaMhIcug3cZp_IXqE9VGOeMPjk4rdfnrLrWAMtUE0x4uw4vluKXgLcu9jHE0-9xbm843E1pwpRRKJZ3Nxp7uQ/s4501/Willis_Av_Bridge_from_HRLB_late_PM_jeh.jpeg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><br /></a></div><p><span style="font-family: arial;">This is a swing bridge. I have no idea how often it gets 'swung'. </span><span style="font-family: arial;">Not as high as the others, which is nice. </span></p><p><span style="font-family: arial;">The Bronx seems more urban in my remembering than Brookline ....more tall </span><span style="font-family: arial;">buildings. </span></p><p><span style="font-family: arial;"><table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: right;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgjSzNuIMW30tJuzM7VSg_U8CBN1cyLTsOIUbJRAhu5FAPtlcrP4AZu622IzYqBVbBoRwqccSdNkJMBa3erayd9kTQGjt6dG3DuSq7UsKgU2xb_5pMsDzTD_FnKmmBSKcznhqEC2cLqjPNLr53ZP2AlfJAZobVYBovYLw3r1mO1K8kSFEVifD4GFMEVzg/s983/Madison_Avenue_Bridge.jpeg" imageanchor="1" style="clear: right; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" data-original-height="473" data-original-width="983" height="154" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgjSzNuIMW30tJuzM7VSg_U8CBN1cyLTsOIUbJRAhu5FAPtlcrP4AZu622IzYqBVbBoRwqccSdNkJMBa3erayd9kTQGjt6dG3DuSq7UsKgU2xb_5pMsDzTD_FnKmmBSKcznhqEC2cLqjPNLr53ZP2AlfJAZobVYBovYLw3r1mO1K8kSFEVifD4GFMEVzg/s320/Madison_Avenue_Bridge.jpeg" width="320" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">Madison Ave bridge<br /><br /></td></tr></tbody></table><br />Only in the Bronx for 1.5 miles! We cross via the Madison Avenue bridge (yet another swing bridge) right back to Manhattan. Slightly smaller than the Willis bridge it seems to me.</span></p><p><span style="font-family: arial;">Done with all the bridges now and at mile 21! </span></p><p><span style="font-family: arial;">My paces hover around 13 min/mile. ..with power walking and some slow running. We head due south down 5th avenue for a 1.5 miles and then we FINALLY enter Central Park! </span></p><p><span style="font-family: arial;">I get a bit of a lift here because I know 21.5 miles is well into 'wall' territory and I'm still hanging on! </span></p><p><span style="font-family: arial;">At the next water stop I see a guy suddenly shout and slip on the huge number of discarded cups ..he goes down hard. I think the slip of his foot caused his leg to spasm and that is actually what took him down. They had medical folks at every aid station so I think (hope) they took care of him. </span></p><p><span style="font-family: arial;">Just after entering Central Park, at mile 23, we start a 100' climb to mile 24..ugh...I drop to power walk only and still hold ~14:xx pace, which is decent for a walk. </span></p><p><span style="font-family: arial;">At this point I'm looking around for Toni again...she's supposed to be at the lower right corner of the park...around mile 25...(not worth trying to get near the finish...that will be way too crowded.) The park is beautiful to run in but I don't like all the small rises...each one is a suffer-fest. Holding now at ~14.xx min/mile for miles 24,25. At 25.7 we hit the southeast corner of the park and turn right along the bottom edge. </span></p><p><span style="font-family: arial;">It felft like forever to do the last bit here. At one point on one of the larger uphill bumps my left leg starts to spasm. </span><span style="font-family: arial;">I'm thinking "Ouch!..oh NO! PLEASE not a limp-a-thon to the finish!". </span></p><p><span style="font-family: arial;">Somehow dropping to a walk and doing some gradually longer strides loosened it up (and it promised not to do it again). </span><span style="font-family: arial;">Eventually we passed the bleachers with roaring crowds and under the finish banner! (Sorry no photo) Then we start the long walk on headed northward on the left side of the park.</span></p><p><span style="font-family: arial;">Marathon #36 done!</span></p><p><span style="font-family: arial;">Postscript: Loosened up the legs the next day....Toni and I did a nice walking tour around Central Park with some beautiful fall foliage. </span></p><p><span style="font-family: arial;"><br /></span></p><p><span style="font-family: arial;"><br /></span></p><p><span style="font-family: arial;"><br /></span></p><p><span style="font-family: arial;"><br /></span></p></div>Paulhttp://www.blogger.com/profile/06752798450146454511noreply@blogger.com4tag:blogger.com,1999:blog-1109090155728755589.post-35902025560954873112021-12-06T14:27:00.006-08:002021-12-08T10:48:43.398-08:00California International Marathon 2021 (#34)<p><span style="font-family: arial;">Hello blogosphere,</span></p><p><span style="font-family: arial;">The last two years have been trying times (and I'm sure Covid is not done with us yet) but this marathon was back after missing 2020! </span></p><p></p><table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: right;"><tbody><tr><td style="text-align: center;"><a href="https://1.bp.blogspot.com/-PXPJWr97HKw/Ya5EQGec-KI/AAAAAAADtvI/Qw0ztwZyT4odWbZdaj-WSXL7dKmsaOfVgCPcBGAsYHg/s4032/PXL_20211205_130348959.jpg" style="clear: right; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" data-original-height="3024" data-original-width="4032" height="175" src="https://1.bp.blogspot.com/-PXPJWr97HKw/Ya5EQGec-KI/AAAAAAADtvI/Qw0ztwZyT4odWbZdaj-WSXL7dKmsaOfVgCPcBGAsYHg/w234-h175/PXL_20211205_130348959.jpg" title="predawn bus to start" width="234" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">Predawn school bus<br />from hotel to start area</td></tr></tbody></table><span style="font-family: arial;">I thought of running my own solo marathon (supported by Toni) but just didn't have the heart to do that. A marathon is not just 26.2 miles or 42 km. It's also many people running with you, spectators cheering on total strangers, volunteers handing out food and water, police closing off traffic, etc. </span><p></p><p><span style="font-family: arial;">It's an <span style="font-size: medium;"><i><b>event.</b></i></span></span></p><p><span style="font-family: arial;">Yes, a marathon is a long run ..but <i>what </i>a long run: a run mixed with the theater of huge physical+mental effort with goals and hopes... and potential miscalculations, failure and crushing disappointment. </span></p><p><span style="font-family: arial;">So, yeah, more of a big deal than 'going for a run'.</span></p><p><span style="font-family: arial;"><br />Why CIM? It was not my first marathon (that was Napa) but it was the first marathon where I went sub-4 (back in 2011 at age 56). </span></p><p><span style="font-family: arial;"></span></p><table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: right; margin-left: 1em; text-align: right;"><tbody><tr><td style="text-align: center;"><a href="https://1.bp.blogspot.com/-a6X14i-fjuw/Ya5HpUeV0UI/AAAAAAADtvU/RO38FmU8xBoLFJF0GMIF5kc5kZoyzIjuQCPcBGAsYHg/s3264/PXL_20211205_145113014.MP.jpg" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" data-original-height="2448" data-original-width="3264" height="160" src="https://1.bp.blogspot.com/-a6X14i-fjuw/Ya5HpUeV0UI/AAAAAAADtvU/RO38FmU8xBoLFJF0GMIF5kc5kZoyzIjuQCPcBGAsYHg/w223-h160/PXL_20211205_145113014.MP.jpg" width="223" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">In the 4:30 corral<br />looking back</td></tr></tbody></table><span style="font-family: arial;">It is a hilly race but point-to-point...very rare. At CIM the start is up at Folsom dam and you run west through Sacramento suburbs. You finish in front of the old California State house (which is now a museum).</span><p></p><p><span style="font-family: arial;">Usually a city course snakes you all over the city and back to where you started. A point-to-point course makes it clear you are going somewhere, i.e. you have a mission.</span></p><p><span style="font-family: arial;">All participants had to be verified as vaxed or tested negative. Admission to the expo was timed. I, like most folks, just picked up my bib and shirt and left. I know the course from having run it twice so didn't need to see the blow by blow on that. </span></p><p><span style="font-family: arial;">And after reading every decent book about marathon training and attending dozens of previous expos seminars I've heard all of it before. </span></p><p><span style="font-family: arial; font-size: x-large;">Training</span></p><p><span style="font-family: arial;">Normally I nerd out over my training, but for this race I was more laid back. </span></p><p><span style="font-family: arial;">I have been running a *lot* during Covid, probably an average of high thirties miles/week</span></p><table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: right;"><tbody><tr><td style="text-align: center;"><a href="https://1.bp.blogspot.com/-lgagZ2ZffC0/Ya5KuU8XWtI/AAAAAAADtvg/FZ23ZajHhA88opoYoqu6Gx_G5j8RUzRdgCPcBGAsYHg/s4032/PXL_20211205_145104661.MP.jpg" style="clear: right; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" data-original-height="3024" data-original-width="4032" height="240" src="https://1.bp.blogspot.com/-lgagZ2ZffC0/Ya5KuU8XWtI/AAAAAAADtvg/FZ23ZajHhA88opoYoqu6Gx_G5j8RUzRdgCPcBGAsYHg/s320/PXL_20211205_145104661.MP.jpg" width="320" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">Can you see the starting line banner? <br />View from the 4:30 expected<br />time lineup area.</td></tr></tbody></table><span style="font-family: arial;">(more typical would be high twenties). Over 12 weeks </span><span style="font-family: arial;"> did the usual ratcheting up of the Sunday long run every other week, going from 13 on the off week to 16, 18, 20, 20 20 for the on week.</span><p></p><p><span style="font-family: arial;">But I haven't been doing all the other things you really need to do to get ready for a marathon, e.g. strength training, hill sprints, intervals, etc. I did do a set of Yasso 800's at one point. I</span><span style="font-family: arial;"> did try to mix in more hills (CIM has 850' of up, 350' of down) but I live 2 miles from the nearest hills around here and I was lazy.</span></p><p><span style="font-family: arial;">So I knew that aerobically I was ready but I needed to be careful with the hills. </span></p><h3 style="text-align: left;"><span style="font-family: arial;">Race Morning</span></h3><p><span style="font-family: arial;">Toni and I drove up Saturday morning to stay at one of the partner hotels in Folsom closer to the start. The weather forecast was absolutely as good as it could possibly be, which had me excited: </span></p><p><span style="font-family: arial;">Cloudy all day, 44F at the start time, rising to 55F at my anticipated finish time. </span><span style="font-family: arial;">No wind!</span></p><p><span style="font-family: arial;">These temps are ideal. You generate a lot of heat running and if your body temp starts to rise you will slow down (and feel like crap). Great to know that water loss / overheating would not be worrysome.</span></p><p><span style="font-family: arial;">The school bus pickup to the start closest to my location was to depart at 5:30am from the Trader Joes nearby (about half a mile from the hotel). The night before I laid out my kit of stuff and used my pre-race checklist to make sure everything was set...in the morning it is not a good time to be rushing to get things together.</span></p><p><span style="font-family: arial;">At 4:30am (after a night of fitful 'sleep') I got up and dressed. Toni had bought me a super fancy running jacket and shirt that were both uber lightweight and svelt, just for this race 8). I also had three old throw-away t-shirts to wear under the jacket to keep me warm before the start.</span></p><p><span style="font-family: arial;">It was good I wore these extra shirts. Normally if you are staying at a Folsom hotel they have a special 'keep warm tent' at the start area, but this year, due to Covid I assume, they just had an area at a gas station that had a cover over the pump area and a bunch of folding chairs to sit in. It was still 44F there. </span></p><p><span style="font-family: arial;">CIM is famous for having the most generous set of porta-potties for the runners of any race on planet earth. </span><span style="font-family: arial;">Typical ratio might be around 1f or 100 runners. At CIM it's 1 for 30! </span></p><p><span style="text-align: left;"><span style="font-family: arial;">With thousands of </span></span><span style="font-family: arial;">runners that is a LOT of porta potties! Take a look:</span></p><p><span style="font-family: arial;"><br /></span></p><p></p><h3 style="text-align: left;"><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjp34Vz13rGPzY5a0uySI84rsdM6UWcEzhrI5IyNAfddfvNMR68qTB8oZEGYJBXN5Hnsu-zmv9coMqG3OIXE7fFNs_z7cGwtFCjOixEdaYku2XVtd3WwLquPU-V_cvFEc7tHIrIQnZj7FT2/s4032/PXL_20211205_135940951.jpg" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="3024" data-original-width="4032" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjp34Vz13rGPzY5a0uySI84rsdM6UWcEzhrI5IyNAfddfvNMR68qTB8oZEGYJBXN5Hnsu-zmv9coMqG3OIXE7fFNs_z7cGwtFCjOixEdaYku2XVtd3WwLquPU-V_cvFEc7tHIrIQnZj7FT2/s320/PXL_20211205_135940951.jpg" width="320" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;"><span style="font-family: arial;">~800++ foot line of porta-potties</span></td></tr></tbody></table></h3><br /><span style="font-family: arial;">Eventually it was time to line up. The fenced and roped off chute for runners had signs marking off pace group areas. I headed for the 4:30 pace group sign and slipped in. After last minute chatter from the announcer (who's talking the entire time ......trying to entertain and help pass the time) we are ready to start. </span><p></p><p><span style="font-family: arial;">But don't get excited. With thousands of people there could be lots of bad accidents with a gang-start so instead each pace group is walked up to the line and started independently. Of course your bib has a small chip that only starts the clock for you when you cross the timing mat. </span></p><p><span style="font-family: arial;">Finally, after a couple of minutes, our group gets to start!....well, we can't really run yet but we trot ahead and over the next minute spread out and hit full pace. </span></p><p><span style="font-family: arial;">Finally we are running a marathon again! I'm hoping to meet up with Toni and 10 miles and again at 20 miles.</span></p><p><span style="font-family: arial; font-size: medium;">Start to 5 miles</span></p><p><span style="font-family: arial;"> First let's take a look at the elevation profile and see what we're in for:</span></p><p></p><div class="separator" style="clear: both; text-align: center;"><a href="https://1.bp.blogspot.com/-klbTeu-Rfuw/Ya5YqaSgTdI/AAAAAAADtwI/97jhqDV42-0b3mJYn1JSyUVc2i0MQdFUQCNcBGAsYHQ/s500/cim-1.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="233" data-original-width="500" height="298" src="https://1.bp.blogspot.com/-klbTeu-Rfuw/Ya5YqaSgTdI/AAAAAAADtwI/97jhqDV42-0b3mJYn1JSyUVc2i0MQdFUQCNcBGAsYHQ/w640-h298/cim-1.jpg" width="640" /></a></div><span style="font-family: arial;">You can see the net downhill of 350'.. hey that's nice! But look closely at all the little squiggles going up an down along the way.....it turns out if you count them up you actually have another 850' of up/down added in. </span><p></p><p><span style="font-family: arial;">Downhills are good, but not all good. You can easily blow out your quadriceps on the down if you run them too hard. The CIM org has lots of recommendations they throw at you that basically tell you to be very conservative, especially in the beginning.<br /></span><span style="font-family: arial;"><br /></span></p><p><span style="font-family: arial;"><b>Paces for miles 1 to 5: 10:07, 10:23, 10:07, 10:22, 10:26 (HR ~ 120-125)</b></span></p><p><span style="font-family: arial;">Considering all the downhill, I took these miles super carefully. The ups I took very easily at 15s slower (10:30-ih) than my intended overall marathon pace and on the downs I only let myself speed up to 15s faster (10:00-ish)</span></p><p><span style="font-family: arial;">During a marathon you get to observe the people that are running near you..i.e. at similar pace. There are all types out there....many people are clearly running there first marathon. How can you tell? They are huffing and puffing in mile 5. </span></p><p><span style="font-family: arial;">You know these folks are in for a long day of walking (or a DNF).</span></p><p><span style="font-family: arial;">There is so much writing about how to figure out your personal marathon pacing but it seems most people just figure if they ran a half marathon they can run two of them back to back. I love talking about running but draw the line at trying to suggest a slower pace to these people during the run itself...it would just be super rude. And who knows, maybe they *always* huff and puff at any running pace?</span></p><p><span style="font-family: arial;">I was slowly remember all these ups and downs from my previous races there and also from the very nice time-laps course movie (taken with a stabilized GoPro camera) that I had watched. But the reality was of course worse ;)</span></p><p><span style="font-family: arial;">I thought had been very careful not to drink too much before the start, but I was already feeling my bladder starting to let me know it was there.....so I knew there'd be a pit stop sometime in the next hour. Argh.</span></p><p><span style="font-family: arial;"><b>Paces for miles 6 to 10: 10:27, 11:17, 10:19, 10:14, 10:01 (HR ~125)</b></span></p><div><span style="font-family: arial;"><div>I don't remember exactly the 11:17 split mile but I remember a looonger stretch of up. My HR was up to 130 so I just didn't go faster.</div><div><br /></div><div>Along here I ran across the first of three blind runners with guides. They were all young (I would say late 20's) and the guides the same. I got to listen to them a few times and I could hear the guides warning about broken pavement coming or right turn ahead. </div><div><br /></div><div>My watch was reporting my current pace and average pace and the latter pace was stabilized at 10:19 or so. This was a little off my goal pace for 4:30 marathon of about 10:18 so I was worried...usually there can be up to 5s of slowdown due to not running the tangents and gps noise fooling the watch thinking you are going faster.</div><div><br /></div><div>The other problem was that the Garmin 945 I use, which I dearly love, does not have as sensitive a GPS receiver vs the 935. So the instant pace bounces around a huge amount. (The cloud cover reduces the signal too so that didn't help). </div><div><br /></div><div>Upshot was I was nervous about this.....I was running the tangents well (many people NOT doing that..noobs) and I remember that my finish distance for my previous CIMs was 26.35. That is only .15 mile of extra distance. </div><div><br /></div><div><table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: right;"><tbody><tr><td style="text-align: center;"><a href="https://1.bp.blogspot.com/-JAinvv5Jjco/Ya531JjyEcI/AAAAAAADtwo/ofU05o7ts_EFkg2I1qiWjmUq8EkwTVWeACNcBGAsYHQ/s712/10mile.jpg" style="clear: right; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" data-original-height="534" data-original-width="712" height="240" src="https://1.bp.blogspot.com/-JAinvv5Jjco/Ya531JjyEcI/AAAAAAADtwo/ofU05o7ts_EFkg2I1qiWjmUq8EkwTVWeACNcBGAsYHQ/s320/10mile.jpg" width="320" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">Just before mile 10</td></tr></tbody></table>Of course my watch was chirping mile splits before I reacted the CIM split signs ..but the distance was small and not getting bigger very fast. I decided I didn't need much of a pad over the 10:18 pace to hit 4:30. </div><div><br /></div><div>Which was good because with all the hills I really didn't think I could or should go faster. </div><div><br /></div><div>Somewhere in this stretch I popped into a porta-potty. Took less than one minute.</div><div><br /></div><div>I was expecting to see Toni at mile 10 but instead she caught me a few tenths of a mile earlier. She was ringing the cowbell and shouting my name so it was easy to spot her 8) </div><div><br /></div><div>She took this pic of me there.</div><div><br /></div><div><br /></div><div><b>Paces for 11 to 15: 10:03, 10:17, 10:15, 10:10, 10:19 (HR ~ 131)</b></div><div><br /></div><div><div class="separator" style="clear: both; text-align: center;"><a href="https://1.bp.blogspot.com/-j6ZhFYLDe4Y/YbD947__-DI/AAAAAAADt08/KLRG58FW8wkIxAL-AdDteuo0b9BjI4ZSACPcBGAsYHg/s430/smile_CIM.png" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" data-original-height="430" data-original-width="285" height="320" src="https://1.bp.blogspot.com/-j6ZhFYLDe4Y/YbD947__-DI/AAAAAAADt08/KLRG58FW8wkIxAL-AdDteuo0b9BjI4ZSACPcBGAsYHg/s320/smile_CIM.png" width="212" /></a></div><br />Mile 10 was a major spectator point, lots of fuss and bother and cowbells! </div><div>We zig-zag a bit there. Mile 11 has a full 100' drop and then climb back about 80', ugh.</div><div><br /></div><div>I'm really getting tired of the hills and the effort level to hold pace is going up. I'm holding steady on the average pace at 10:19 on the watch.</div><div><br /></div><div>Still not done with hills. We climb 80' to get to the mile 15 marker.</div><div><br /></div><div><b>Paces for 16 to 20: 10:11, 10:09, 10:19, 10:37, 10:16 (HR ~ 134)</b></div><div><br /></div><div>You can see my HR is inching even though my paces are similar..this is called "cardiac drift". </div><div>It occurs from dehydration (thicker blood harder to pump) and also from muscles getting tired</div><div>and taking more oxygen to get the same work done.</div><div><br /></div><div>So let's talk about water for a bit....</div><div><br /></div><div><b><span style="font-size: x-small;">Hydration and proper water stop technique</span></b></div><div><br /></div><div>Staying hydrated is a must, but actually no matter how hard you try you can't drink enough at these paces..having cool temps and no sun on the body helps slow it though.</div><div><br /></div><div>I had a belt with a single bottle and it saved me navigating the crush at the water stops which was nice, but now I had run out and so had to hit the stops. They were about every two miles, which was good, because you only get a small cup of water that is half full at each stop.</div><div><br /></div><div>I will now tell you how to navigate a proper race water stop:</div><div><br /></div><div>1) As you approach the commotion, look for a helper that is holding up water and looking around.</div><div><br /></div><div>2) Stare directly at the person to get their attention and when they look toward you as you approach (they will) point to them to confirm you are going to take water from them.</div><div><br /></div><div>3) Hopefully they have been told to pinch the cup shut....in any case as you approach slow down a little bit and keep your pointing arm ahead with hand set to grab the cup and hold that same pinch (thumb vs all other fingers).</div><div><br /></div><div>4) This is the fun part: as you pass slow a bit more and simultaneously pull your hand back so your hand velocity goes very close to zero for a split second ...then grab the cup with your own pinch...and move the cup forward with smooth acceleration to bring it forward back to your lips as you accelerate away. With luck you don't spill a drop.</div><div><br /></div><div>5) Drink!</div><div><br /></div><div>6) Throw the cup away TO THE SIDE or even better in the barrels they have downstream a bit. NOT in front of any runners, (so they don't slip on them...what is wrong with people...sigh).</div><div><br /></div><div>I learned this online and always do it and lose minimum seconds mucking around confusion. For almost every stop I noticed a slightly surprised reaction from the person.</div><div><br /></div><div>Back to miles 16 to 20.......Eventually the hills started to get smaller but they were still happening and I was a bit chagrined that I had forgotten that only at mile 20 would I be rid of them. </div><div><br /></div><div>I held pace..but it was getting hard and harder. I did not have a problem with aerobics...yes my heart was speeding up but my breathing was ok: for the first miles my breathing was so called "2:4" breathing. This means inhale on two steps (left, right) and then exhale on four (left, right, left, right). At this point I started to flip to 2:2 breathing on the uphills. </div><div><br /></div><div>Finally at mile 20!</div><div><br /></div>Toni caught me approaching. I was feeling pretty good and knew that now it would start to flatten out.<br /><br /><div><br /></div><div><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://1.bp.blogspot.com/-FIMpUhIvkKc/Ya6FiOODatI/AAAAAAADtw0/I7Cydm0ZcjsOgMTutA2LQ7J40H9n_2-uACNcBGAsYHQ/s4032/PXL_20211205_184313557.jpg" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="3024" data-original-width="4032" height="240" src="https://1.bp.blogspot.com/-FIMpUhIvkKc/Ya6FiOODatI/AAAAAAADtw0/I7Cydm0ZcjsOgMTutA2LQ7J40H9n_2-uACNcBGAsYHQ/s320/PXL_20211205_184313557.jpg" width="320" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">Excited to see Toni!<br /><br /></td></tr></tbody></table><div class="separator" style="clear: both; text-align: center;"><a href="https://1.bp.blogspot.com/-IQoCXhdooiA/Ya6FiOlqIDI/AAAAAAADtww/BXyNgcInBaMluV8bgDagJwFZP0vQwD9uACNcBGAsYHQ/s4032/PXL_20211205_181534412.jpg" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" data-original-height="4032" data-original-width="3024" height="320" src="https://1.bp.blogspot.com/-IQoCXhdooiA/Ya6FiOlqIDI/AAAAAAADtww/BXyNgcInBaMluV8bgDagJwFZP0vQwD9uACNcBGAsYHQ/s320/PXL_20211205_181534412.jpg" width="240" /></a></div>Toni took this shot. One of many funny signs. </div><div><br /></div><div>After you have run 34 marathons you have seen them all....many many times. </div><div><br /></div><div>But it's <b>still fun to see them</b> and hear them cheering everybody on!</div><div><br /></div><div>Didn't get a shot of it but they have some big drawings of brick walls mounted on sawhorses to signify that at 20 miles you are breaking through the wall (you hope).</div><div><br /></div><div>In previous years this was differently done...it was a HUGE fake wall with an opening in it. </div><div><br /></div><div><br /></div><div><br /></div><div><br /></div><div>P<b>aces 21 to Finish: 10:31, 10:19, 10:00, 9:53, 9:53, 10:47, 9:49 (HR 143)</b></div><div><div><b><br /></b></div><div><div class="separator" style="clear: both; text-align: center;"><a href="https://1.bp.blogspot.com/-1Fwcpygkt-g/YbD9_0rmbnI/AAAAAAADt1A/5PUP_U9t_CcmbHCkK_Mxn3dac8zmfBC1ACPcBGAsYHg/s430/Screenshot%2Bfrom%2B2021-12-08%2B10-43-31.png" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" data-original-height="430" data-original-width="284" height="320" src="https://1.bp.blogspot.com/-1Fwcpygkt-g/YbD9_0rmbnI/AAAAAAADt1A/5PUP_U9t_CcmbHCkK_Mxn3dac8zmfBC1ACPcBGAsYHg/s320/Screenshot%2Bfrom%2B2021-12-08%2B10-43-31.png" width="211" /></a></div><br />Knowing all the hills were done was a good feeling...and now was the time to see what the last 6 miles would bring me. On my first CIM where I broke 4 hrs for the first time going over the H -street bridge is where I got emotional and realized I was not going to fade and I would make my goal.</div><div><br /></div><div>The same thing happened again. I just started feeling a lot better..even my hill battered legs! I gradually sped up a wee bit even getting some <10 m/m splits. </div><div><br /></div><div>If you look at the Race Splits section below you can see that except for the 5k to 15K section where I went purposely slowly I gained on the crowd at each split. </div><div><br /></div><div>For mile 26 I started to fade badly and logged 10:47, but then as I neared the end..and heard the crowds, the last .2 I kicked in sub-10 again.</div><div><br /></div><div>Marathon 34 done!</div><div><br /></div><div>Very happy with a 4:31 at age 66. </div><div>39 / 74 in my age group</div><div>5596 / 7622 overall</div><div><br /><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://1.bp.blogspot.com/-kLCuLioQ-cE/Ya6NGwbhLfI/AAAAAAADtxA/BS97psCyTj4X6cuXEIvOlALHC9e92ao5QCNcBGAsYHQ/s4032/PXL_20211205_195009424%2B%25281%2529.jpg" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="4032" data-original-width="3024" height="320" src="https://1.bp.blogspot.com/-kLCuLioQ-cE/Ya6NGwbhLfI/AAAAAAADtxA/BS97psCyTj4X6cuXEIvOlALHC9e92ao5QCNcBGAsYHQ/s320/PXL_20211205_195009424%2B%25281%2529.jpg" width="240" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;"><br /><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td class="tr-caption">It was really easy to find Toni and<br />we got some pics taken of us<br /><br /></td></tr></tbody></table></td><td class="tr-caption"><br /><br /></td></tr></tbody></table></div><div><div class="separator" style="clear: both; text-align: center;"><a href="https://1.bp.blogspot.com/-E1F5EKdh9hw/Ya6NmU3G6iI/AAAAAAADtxQ/AvVJIJ6lR4k7bi6PjFrMEuYkwXDfWsN4ACNcBGAsYHQ/s4032/PXL_20211205_194925433.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="3024" data-original-width="4032" height="240" src="https://1.bp.blogspot.com/-E1F5EKdh9hw/Ya6NmU3G6iI/AAAAAAADtxQ/AvVJIJ6lR4k7bi6PjFrMEuYkwXDfWsN4ACNcBGAsYHQ/s320/PXL_20211205_194925433.jpg" width="320" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://1.bp.blogspot.com/-9zf8NivR8Ps/Ya6N97VCKOI/AAAAAAADtxY/TnP10DjG5ssJWg0xravGxjDA973djsCigCNcBGAsYHQ/s4032/PXL_20211205_194849677.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="4032" data-original-width="3024" height="320" src="https://1.bp.blogspot.com/-9zf8NivR8Ps/Ya6N97VCKOI/AAAAAAADtxY/TnP10DjG5ssJWg0xravGxjDA973djsCigCNcBGAsYHQ/s320/PXL_20211205_194849677.jpg" width="240" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><br /></div></div><div class="separator" style="clear: both; text-align: center;">Whats next?</div><div class="separator" style="clear: both; text-align: center;"><br /></div><div><span face="ProximaNovaRegular, Arial, Helvitca, sans-serif" style="color: #4a4a4a;"><span style="color: black;">Note: there seem to be glitches in the data below</span></span></div><div><span face="ProximaNovaRegular, Arial, Helvitca, sans-serif" style="color: #4a4a4a;"><span style="color: black;"><br /></span></span></div><div><span face="ProximaNovaRegular, Arial, Helvitca, sans-serif" style="color: #4a4a4a;"><span style="color: black;">Number of total "overall" people that triggered each split was different at each split..if the number dropped it could be due to people dropping out, but it also went up....perhaps the final results will come out in a few days.</span></span></div><div><span face="ProximaNovaRegular, Arial, Helvitca, sans-serif" style="color: #4a4a4a;"><span style="color: black;"><br /></span></span></div><div><span face="ProximaNovaRegular, Arial, Helvitca, sans-serif" style="color: #4a4a4a;"><span style="color: black;">Or perhaps <a href="https://www.marathoninvestigation.com/category/marathon">somebody did some cheating</a>. Sadly, that happens all the time. </span></span></div><div><span face="ProximaNovaRegular, Arial, Helvitca, sans-serif" style="color: #4a4a4a;"><span style="color: black;"><br /></span></span></div><div><span face="ProximaNovaRegular, Arial, Helvitca, sans-serif" style="color: #4a4a4a;">Race Splits</span></div><div style="box-sizing: border-box; color: #4a4a4a; font-family: ProximaNovaRegular, Arial, Helvitca, sans-serif;"><div class="row mx-0" id="race-details" style="box-sizing: border-box; color: #9b9b9b; display: flex; flex-wrap: wrap; font-family: ProximaNovaBold, arial, sans-serif; font-size: 12px; letter-spacing: 0.5px; line-height: 1em; margin-left: 0px; margin-right: 0px; padding-bottom: 5px; text-align: center; text-transform: uppercase;"><div class="col px-0" style="box-sizing: border-box; flex-basis: 0px; flex-grow: 1; max-width: 100%; padding-left: 0px; padding-right: 0px; position: relative; text-align: left; width: 70px;">SPLIT</div><div class="col" style="box-sizing: border-box; flex-basis: 0px; flex-grow: 1; max-width: 100%; padding-left: 15px; padding-right: 15px; position: relative; width: 100px;">OVERALL</div><div class="col" style="box-sizing: border-box; flex-basis: 0px; flex-grow: 1; max-width: 100%; padding-left: 15px; padding-right: 15px; position: relative; width: 100px;">GENDER</div><div class="col" style="box-sizing: border-box; flex-basis: 0px; flex-grow: 1; max-width: 100%; padding-left: 15px; padding-right: 15px; position: relative; width: 100px;">DIVISION</div><div class="col" style="box-sizing: border-box; flex-basis: 0px; flex-grow: 1; max-width: 100%; padding-left: 15px; padding-right: 15px; position: relative; width: 100px;">PACE</div><div class="col" style="box-sizing: border-box; flex-basis: 0px; flex-grow: 1; max-width: 100%; padding-left: 15px; padding-right: 15px; position: relative; width: 100px;">TIME</div></div><div class="row mx-0" style="align-items: center; border-top: 1px solid rgb(221, 221, 221); box-sizing: border-box; display: flex; flex-wrap: wrap; margin-left: 0px; margin-right: 0px; padding-bottom: 6px; padding-top: 6px; text-align: center;"><div class="col" style="box-sizing: border-box; flex-basis: 0px; flex-grow: 1; font-size: 18px; max-width: 100%; padding: 15px 0px; position: relative; text-align: left; width: 70px;">5K</div><div class="col" style="box-sizing: border-box; flex-basis: 0px; flex-grow: 1; max-width: 100%; padding-left: 15px; padding-right: 15px; position: relative; width: 100px;"><div style="box-sizing: border-box;"><div style="box-sizing: border-box; font-family: LatoBold; font-size: 21px; letter-spacing: -0.75px; line-height: 1em; white-space: nowrap;">6326</div><div style="box-sizing: border-box; color: #9b9b9b; font-size: 11px;">of 7833</div></div></div><div class="col" style="box-sizing: border-box; flex-basis: 0px; flex-grow: 1; max-width: 100%; padding-left: 15px; padding-right: 15px; position: relative; width: 100px;"><div style="box-sizing: border-box;"><div style="box-sizing: border-box; font-family: LatoBold; font-size: 21px; letter-spacing: -0.75px; line-height: 1em; white-space: nowrap;">3980</div><div style="box-sizing: border-box; color: #9b9b9b; font-size: 11px;">of 4621</div></div></div><div class="col" style="box-sizing: border-box; flex-basis: 0px; flex-grow: 1; max-width: 100%; padding-left: 15px; padding-right: 15px; position: relative; width: 100px;"><div style="box-sizing: border-box;"><div style="box-sizing: border-box; font-family: LatoBold; font-size: 21px; letter-spacing: -0.75px; line-height: 1em; white-space: nowrap;">48</div><div style="box-sizing: border-box; color: #9b9b9b; font-size: 11px;">of 76</div></div></div><div class="col" style="box-sizing: border-box; flex-basis: 0px; flex-grow: 1; max-width: 100%; padding-left: 15px; padding-right: 15px; position: relative; width: 100px;"><div style="box-sizing: border-box;"><div style="box-sizing: border-box; font-family: LatoBold; font-size: 21px; letter-spacing: -0.75px; line-height: 1em;">10:15</div><div style="box-sizing: border-box; color: #9b9b9b; font-size: 11px;">min/mi</div></div></div><div class="col" style="box-sizing: border-box; flex-basis: 0px; flex-grow: 1; font-family: LatoBold; font-size: 24px; letter-spacing: -0.75px; line-height: 1em; max-width: 100%; padding-left: 15px; padding-right: 15px; padding-top: 3px; position: relative; width: 100px;">31:54</div></div><div class="row mx-0" style="align-items: center; border-top: 1px solid rgb(221, 221, 221); box-sizing: border-box; display: flex; flex-wrap: wrap; margin-left: 0px; margin-right: 0px; padding-bottom: 6px; padding-top: 6px; text-align: center;"><div class="col" style="box-sizing: border-box; flex-basis: 0px; flex-grow: 1; font-size: 18px; max-width: 100%; padding: 15px 0px; position: relative; text-align: left; width: 68.4844px;">15K</div><div class="col" style="box-sizing: border-box; flex-basis: 0px; flex-grow: 1; max-width: 100%; padding-left: 15px; padding-right: 15px; position: relative; width: 98.4844px;"><div style="box-sizing: border-box;"><div style="box-sizing: border-box; font-family: LatoBold; font-size: 21px; letter-spacing: -0.75px; line-height: 1em; white-space: nowrap;">6410<svg fill="currentColor" height="1em" preserveaspectratio="xMidYMid meet" style="color: #9b9b9b; height: 13px; padding-bottom: 3px; vertical-align: middle; width: 13px;" viewbox="0 0 40 40" width="1em"><g><path d="m37.5 18.6q0 1.2-0.9 2l-14.5 14.5q-0.9 0.9-2 0.9-1.2 0-2-0.9l-14.6-14.5q-0.8-0.8-0.8-2 0-1.2 0.8-2.1l1.7-1.6q0.9-0.9 2-0.9 1.2 0 2 0.9l6.6 6.5v-15.7q0-1.1 0.8-2t2-0.8h2.9q1.2 0 2 0.8t0.9 2v15.7l6.5-6.5q0.8-0.9 2-0.9 1.2 0 2.1 0.9l1.6 1.6q0.9 0.9 0.9 2.1z"></path></g></svg></div><div style="box-sizing: border-box; color: #9b9b9b; font-size: 11px;">of 7813</div></div></div><div class="col" style="box-sizing: border-box; flex-basis: 0px; flex-grow: 1; max-width: 100%; padding-left: 15px; padding-right: 15px; position: relative; width: 98.4844px;"><div style="box-sizing: border-box;"><div style="box-sizing: border-box; font-family: LatoBold; font-size: 21px; letter-spacing: -0.75px; line-height: 1em; white-space: nowrap;">4008<svg fill="currentColor" height="1em" preserveaspectratio="xMidYMid meet" style="color: #9b9b9b; height: 13px; padding-bottom: 3px; vertical-align: middle; width: 13px;" viewbox="0 0 40 40" width="1em"><g><path d="m37.5 18.6q0 1.2-0.9 2l-14.5 14.5q-0.9 0.9-2 0.9-1.2 0-2-0.9l-14.6-14.5q-0.8-0.8-0.8-2 0-1.2 0.8-2.1l1.7-1.6q0.9-0.9 2-0.9 1.2 0 2 0.9l6.6 6.5v-15.7q0-1.1 0.8-2t2-0.8h2.9q1.2 0 2 0.8t0.9 2v15.7l6.5-6.5q0.8-0.9 2-0.9 1.2 0 2.1 0.9l1.6 1.6q0.9 0.9 0.9 2.1z"></path></g></svg></div><div style="box-sizing: border-box; color: #9b9b9b; font-size: 11px;">of 4612</div></div></div><div class="col" style="box-sizing: border-box; flex-basis: 0px; flex-grow: 1; max-width: 100%; padding-left: 15px; padding-right: 15px; position: relative; width: 98.4844px;"><div style="box-sizing: border-box;"><div style="box-sizing: border-box; font-family: LatoBold; font-size: 21px; letter-spacing: -0.75px; line-height: 1em; white-space: nowrap;">49<svg fill="currentColor" height="1em" preserveaspectratio="xMidYMid meet" style="color: #9b9b9b; height: 13px; padding-bottom: 3px; vertical-align: middle; width: 13px;" viewbox="0 0 40 40" width="1em"><g><path d="m37.5 18.6q0 1.2-0.9 2l-14.5 14.5q-0.9 0.9-2 0.9-1.2 0-2-0.9l-14.6-14.5q-0.8-0.8-0.8-2 0-1.2 0.8-2.1l1.7-1.6q0.9-0.9 2-0.9 1.2 0 2 0.9l6.6 6.5v-15.7q0-1.1 0.8-2t2-0.8h2.9q1.2 0 2 0.8t0.9 2v15.7l6.5-6.5q0.8-0.9 2-0.9 1.2 0 2.1 0.9l1.6 1.6q0.9 0.9 0.9 2.1z"></path></g></svg></div><div style="box-sizing: border-box; color: #9b9b9b; font-size: 11px;">of 77</div></div></div><div class="col" style="box-sizing: border-box; flex-basis: 0px; flex-grow: 1; max-width: 100%; padding-left: 15px; padding-right: 15px; position: relative; width: 98.4844px;"><div style="box-sizing: border-box;"><div style="box-sizing: border-box; font-family: LatoBold; font-size: 21px; letter-spacing: -0.75px; line-height: 1em;">10:25</div><div style="box-sizing: border-box; color: #9b9b9b; font-size: 11px;">min/mi</div></div></div><div class="col" style="box-sizing: border-box; flex-basis: 0px; flex-grow: 1; font-family: LatoBold; font-size: 24px; letter-spacing: -0.75px; line-height: 1em; max-width: 100%; padding-left: 15px; padding-right: 15px; padding-top: 3px; position: relative; width: 107.609px;">1:37:09</div></div><div class="row mx-0" style="align-items: center; border-top: 1px solid rgb(221, 221, 221); box-sizing: border-box; display: flex; flex-wrap: wrap; margin-left: 0px; margin-right: 0px; padding-bottom: 6px; padding-top: 6px; text-align: center;"><div class="col" style="box-sizing: border-box; flex-basis: 0px; flex-grow: 1; font-size: 18px; max-width: 100%; padding: 15px 0px; position: relative; text-align: left; width: 74.9219px;">22K</div><div class="col" style="box-sizing: border-box; flex-basis: 0px; flex-grow: 1; max-width: 100%; padding-left: 15px; padding-right: 15px; position: relative; width: 96.875px;"><div style="box-sizing: border-box;"><div style="box-sizing: border-box; font-family: LatoBold; font-size: 21px; letter-spacing: -0.75px; line-height: 1em; white-space: nowrap;">6281<svg fill="currentColor" height="1em" preserveaspectratio="xMidYMid meet" style="color: #9b9b9b; height: 13px; padding-bottom: 3px; vertical-align: middle; width: 13px;" viewbox="0 0 40 40" width="1em"><g><path d="m37.5 21.7q0 1.1-0.9 2l-1.6 1.7q-0.9 0.8-2.1 0.8-1.2 0-2-0.8l-6.5-6.6v15.7q0 1.2-0.9 1.9t-2 0.7h-2.9q-1.1 0-2-0.7t-0.8-1.9v-15.7l-6.6 6.6q-0.8 0.8-2 0.8t-2-0.8l-1.7-1.7q-0.8-0.9-0.8-2 0-1.2 0.8-2.1l14.6-14.5q0.7-0.8 2-0.8 1.2 0 2 0.8l14.5 14.5q0.9 0.9 0.9 2.1z"></path></g></svg></div><div style="box-sizing: border-box; color: #9b9b9b; font-size: 11px;">of 7779</div></div></div><div class="col" style="box-sizing: border-box; flex-basis: 0px; flex-grow: 1; max-width: 100%; padding-left: 15px; padding-right: 15px; position: relative; width: 96.875px;"><div style="box-sizing: border-box;"><div style="box-sizing: border-box; font-family: LatoBold; font-size: 21px; letter-spacing: -0.75px; line-height: 1em; white-space: nowrap;">3940<svg fill="currentColor" height="1em" preserveaspectratio="xMidYMid meet" style="color: #9b9b9b; height: 13px; padding-bottom: 3px; vertical-align: middle; width: 13px;" viewbox="0 0 40 40" width="1em"><g><path d="m37.5 21.7q0 1.1-0.9 2l-1.6 1.7q-0.9 0.8-2.1 0.8-1.2 0-2-0.8l-6.5-6.6v15.7q0 1.2-0.9 1.9t-2 0.7h-2.9q-1.1 0-2-0.7t-0.8-1.9v-15.7l-6.6 6.6q-0.8 0.8-2 0.8t-2-0.8l-1.7-1.7q-0.8-0.9-0.8-2 0-1.2 0.8-2.1l14.6-14.5q0.7-0.8 2-0.8 1.2 0 2 0.8l14.5 14.5q0.9 0.9 0.9 2.1z"></path></g></svg></div><div style="box-sizing: border-box; color: #9b9b9b; font-size: 11px;">of 4593</div></div></div><div class="col" style="box-sizing: border-box; flex-basis: 0px; flex-grow: 1; max-width: 100%; padding-left: 15px; padding-right: 15px; position: relative; width: 96.875px;"><div style="box-sizing: border-box;"><div style="box-sizing: border-box; font-family: LatoBold; font-size: 21px; letter-spacing: -0.75px; line-height: 1em; white-space: nowrap;">47<svg fill="currentColor" height="1em" preserveaspectratio="xMidYMid meet" style="color: #9b9b9b; height: 13px; padding-bottom: 3px; vertical-align: middle; width: 13px;" viewbox="0 0 40 40" width="1em"><g><path d="m37.5 21.7q0 1.1-0.9 2l-1.6 1.7q-0.9 0.8-2.1 0.8-1.2 0-2-0.8l-6.5-6.6v15.7q0 1.2-0.9 1.9t-2 0.7h-2.9q-1.1 0-2-0.7t-0.8-1.9v-15.7l-6.6 6.6q-0.8 0.8-2 0.8t-2-0.8l-1.7-1.7q-0.8-0.9-0.8-2 0-1.2 0.8-2.1l14.6-14.5q0.7-0.8 2-0.8 1.2 0 2 0.8l14.5 14.5q0.9 0.9 0.9 2.1z"></path></g></svg></div><div style="box-sizing: border-box; color: #9b9b9b; font-size: 11px;">of 76</div></div></div><div class="col" style="box-sizing: border-box; flex-basis: 0px; flex-grow: 1; max-width: 100%; padding-left: 15px; padding-right: 15px; position: relative; width: 96.875px;"><div style="box-sizing: border-box;"><div style="box-sizing: border-box; font-family: LatoBold; font-size: 21px; letter-spacing: -0.75px; line-height: 1em;">10:22</div><div style="box-sizing: border-box; color: #9b9b9b; font-size: 11px;">min/mi</div></div></div><div class="col" style="box-sizing: border-box; flex-basis: 0px; flex-grow: 1; font-family: LatoBold; font-size: 24px; letter-spacing: -0.75px; line-height: 1em; max-width: 100%; padding-left: 15px; padding-right: 15px; padding-top: 3px; position: relative; width: 107.609px;">2:15:51</div></div><div class="row mx-0" style="align-items: center; border-top: 1px solid rgb(221, 221, 221); box-sizing: border-box; display: flex; flex-wrap: wrap; margin-left: 0px; margin-right: 0px; padding-bottom: 6px; padding-top: 6px; text-align: center;"><div class="col" style="box-sizing: border-box; flex-basis: 0px; flex-grow: 1; font-size: 18px; max-width: 100%; padding: 15px 0px; position: relative; text-align: left; width: 68.4844px;">30K</div><div class="col" style="box-sizing: border-box; flex-basis: 0px; flex-grow: 1; max-width: 100%; padding-left: 15px; padding-right: 15px; position: relative; width: 98.4844px;"><div style="box-sizing: border-box;"><div style="box-sizing: border-box; font-family: LatoBold; font-size: 21px; letter-spacing: -0.75px; line-height: 1em; white-space: nowrap;">5950<svg fill="currentColor" height="1em" preserveaspectratio="xMidYMid meet" style="color: #9b9b9b; height: 13px; padding-bottom: 3px; vertical-align: middle; width: 13px;" viewbox="0 0 40 40" width="1em"><g><path d="m37.5 21.7q0 1.1-0.9 2l-1.6 1.7q-0.9 0.8-2.1 0.8-1.2 0-2-0.8l-6.5-6.6v15.7q0 1.2-0.9 1.9t-2 0.7h-2.9q-1.1 0-2-0.7t-0.8-1.9v-15.7l-6.6 6.6q-0.8 0.8-2 0.8t-2-0.8l-1.7-1.7q-0.8-0.9-0.8-2 0-1.2 0.8-2.1l14.6-14.5q0.7-0.8 2-0.8 1.2 0 2 0.8l14.5 14.5q0.9 0.9 0.9 2.1z"></path></g></svg></div><div style="box-sizing: border-box; color: #9b9b9b; font-size: 11px;">of 7631</div></div></div><div class="col" style="box-sizing: border-box; flex-basis: 0px; flex-grow: 1; max-width: 100%; padding-left: 15px; padding-right: 15px; position: relative; width: 98.4844px;"><div style="box-sizing: border-box;"><div style="box-sizing: border-box; font-family: LatoBold; font-size: 21px; letter-spacing: -0.75px; line-height: 1em; white-space: nowrap;">3760<svg fill="currentColor" height="1em" preserveaspectratio="xMidYMid meet" style="color: #9b9b9b; height: 13px; padding-bottom: 3px; vertical-align: middle; width: 13px;" viewbox="0 0 40 40" width="1em"><g><path d="m37.5 21.7q0 1.1-0.9 2l-1.6 1.7q-0.9 0.8-2.1 0.8-1.2 0-2-0.8l-6.5-6.6v15.7q0 1.2-0.9 1.9t-2 0.7h-2.9q-1.1 0-2-0.7t-0.8-1.9v-15.7l-6.6 6.6q-0.8 0.8-2 0.8t-2-0.8l-1.7-1.7q-0.8-0.9-0.8-2 0-1.2 0.8-2.1l14.6-14.5q0.7-0.8 2-0.8 1.2 0 2 0.8l14.5 14.5q0.9 0.9 0.9 2.1z"></path></g></svg></div><div style="box-sizing: border-box; color: #9b9b9b; font-size: 11px;">of 4510</div></div></div><div class="col" style="box-sizing: border-box; flex-basis: 0px; flex-grow: 1; max-width: 100%; padding-left: 15px; padding-right: 15px; position: relative; width: 98.4844px;"><div style="box-sizing: border-box;"><div style="box-sizing: border-box; font-family: LatoBold; font-size: 21px; letter-spacing: -0.75px; line-height: 1em; white-space: nowrap;">43<svg fill="currentColor" height="1em" preserveaspectratio="xMidYMid meet" style="color: #9b9b9b; height: 13px; padding-bottom: 3px; vertical-align: middle; width: 13px;" viewbox="0 0 40 40" width="1em"><g><path d="m37.5 21.7q0 1.1-0.9 2l-1.6 1.7q-0.9 0.8-2.1 0.8-1.2 0-2-0.8l-6.5-6.6v15.7q0 1.2-0.9 1.9t-2 0.7h-2.9q-1.1 0-2-0.7t-0.8-1.9v-15.7l-6.6 6.6q-0.8 0.8-2 0.8t-2-0.8l-1.7-1.7q-0.8-0.9-0.8-2 0-1.2 0.8-2.1l14.6-14.5q0.7-0.8 2-0.8 1.2 0 2 0.8l14.5 14.5q0.9 0.9 0.9 2.1z"></path></g></svg></div><div style="box-sizing: border-box; color: #9b9b9b; font-size: 11px;">of 74</div></div></div><div class="col" style="box-sizing: border-box; flex-basis: 0px; flex-grow: 1; max-width: 100%; padding-left: 15px; padding-right: 15px; position: relative; width: 98.4844px;"><div style="box-sizing: border-box;"><div style="box-sizing: border-box; font-family: LatoBold; font-size: 21px; letter-spacing: -0.75px; line-height: 1em;">10:22</div><div style="box-sizing: border-box; color: #9b9b9b; font-size: 11px;">min/mi</div></div></div><div class="col" style="box-sizing: border-box; flex-basis: 0px; flex-grow: 1; font-family: LatoBold; font-size: 24px; letter-spacing: -0.75px; line-height: 1em; max-width: 100%; padding-left: 15px; padding-right: 15px; padding-top: 3px; position: relative; width: 107.609px;">3:13:16</div></div><div class="row mx-0" style="align-items: center; border-top: 1px solid rgb(221, 221, 221); box-sizing: border-box; display: flex; flex-wrap: wrap; margin-left: 0px; margin-right: 0px; padding-bottom: 6px; padding-top: 6px; text-align: center;"><div class="col" style="box-sizing: border-box; flex-basis: 0px; flex-grow: 1; font-size: 18px; max-width: 100%; padding: 15px 0px; position: relative; text-align: left; width: 68.4844px;">40K</div><div class="col" style="box-sizing: border-box; flex-basis: 0px; flex-grow: 1; max-width: 100%; padding-left: 15px; padding-right: 15px; position: relative; width: 98.4844px;"><div style="box-sizing: border-box;"><div style="box-sizing: border-box; font-family: LatoBold; font-size: 21px; letter-spacing: -0.75px; line-height: 1em; white-space: nowrap;">5624<svg fill="currentColor" height="1em" preserveaspectratio="xMidYMid meet" style="color: #9b9b9b; height: 13px; padding-bottom: 3px; vertical-align: middle; width: 13px;" viewbox="0 0 40 40" width="1em"><g><path d="m37.5 21.7q0 1.1-0.9 2l-1.6 1.7q-0.9 0.8-2.1 0.8-1.2 0-2-0.8l-6.5-6.6v15.7q0 1.2-0.9 1.9t-2 0.7h-2.9q-1.1 0-2-0.7t-0.8-1.9v-15.7l-6.6 6.6q-0.8 0.8-2 0.8t-2-0.8l-1.7-1.7q-0.8-0.9-0.8-2 0-1.2 0.8-2.1l14.6-14.5q0.7-0.8 2-0.8 1.2 0 2 0.8l14.5 14.5q0.9 0.9 0.9 2.1z"></path></g></svg></div><div style="box-sizing: border-box; color: #9b9b9b; font-size: 11px;">of 7605</div></div></div><div class="col" style="box-sizing: border-box; flex-basis: 0px; flex-grow: 1; max-width: 100%; padding-left: 15px; padding-right: 15px; position: relative; width: 98.4844px;"><div style="box-sizing: border-box;"><div style="box-sizing: border-box; font-family: LatoBold; font-size: 21px; letter-spacing: -0.75px; line-height: 1em; white-space: nowrap;">3568<svg fill="currentColor" height="1em" preserveaspectratio="xMidYMid meet" style="color: #9b9b9b; height: 13px; padding-bottom: 3px; vertical-align: middle; width: 13px;" viewbox="0 0 40 40" width="1em"><g><path d="m37.5 21.7q0 1.1-0.9 2l-1.6 1.7q-0.9 0.8-2.1 0.8-1.2 0-2-0.8l-6.5-6.6v15.7q0 1.2-0.9 1.9t-2 0.7h-2.9q-1.1 0-2-0.7t-0.8-1.9v-15.7l-6.6 6.6q-0.8 0.8-2 0.8t-2-0.8l-1.7-1.7q-0.8-0.9-0.8-2 0-1.2 0.8-2.1l14.6-14.5q0.7-0.8 2-0.8 1.2 0 2 0.8l14.5 14.5q0.9 0.9 0.9 2.1z"></path></g></svg></div><div style="box-sizing: border-box; color: #9b9b9b; font-size: 11px;">of 4492</div></div></div><div class="col" style="box-sizing: border-box; flex-basis: 0px; flex-grow: 1; max-width: 100%; padding-left: 15px; padding-right: 15px; position: relative; width: 98.4844px;"><div style="box-sizing: border-box;"><div style="box-sizing: border-box; font-family: LatoBold; font-size: 21px; letter-spacing: -0.75px; line-height: 1em; white-space: nowrap;">39<svg fill="currentColor" height="1em" preserveaspectratio="xMidYMid meet" style="color: #9b9b9b; height: 13px; padding-bottom: 3px; vertical-align: middle; width: 13px;" viewbox="0 0 40 40" width="1em"><g><path d="m37.5 21.7q0 1.1-0.9 2l-1.6 1.7q-0.9 0.8-2.1 0.8-1.2 0-2-0.8l-6.5-6.6v15.7q0 1.2-0.9 1.9t-2 0.7h-2.9q-1.1 0-2-0.7t-0.8-1.9v-15.7l-6.6 6.6q-0.8 0.8-2 0.8t-2-0.8l-1.7-1.7q-0.8-0.9-0.8-2 0-1.2 0.8-2.1l14.6-14.5q0.7-0.8 2-0.8 1.2 0 2 0.8l14.5 14.5q0.9 0.9 0.9 2.1z"></path></g></svg></div><div style="box-sizing: border-box; color: #9b9b9b; font-size: 11px;">of 74</div></div></div><div class="col" style="box-sizing: border-box; flex-basis: 0px; flex-grow: 1; max-width: 100%; padding-left: 15px; padding-right: 15px; position: relative; width: 98.4844px;"><div style="box-sizing: border-box;"><div style="box-sizing: border-box; font-family: LatoBold; font-size: 21px; letter-spacing: -0.75px; line-height: 1em;">10:21</div><div style="box-sizing: border-box; color: #9b9b9b; font-size: 11px;">min/mi</div></div></div><div class="col" style="box-sizing: border-box; flex-basis: 0px; flex-grow: 1; font-family: LatoBold; font-size: 24px; letter-spacing: -0.75px; line-height: 1em; max-width: 100%; padding-left: 15px; padding-right: 15px; padding-top: 3px; position: relative; width: 107.609px;">4:17:00</div></div><div class="row mx-0" style="align-items: center; border-top: 1px solid rgb(221, 221, 221); box-sizing: border-box; display: flex; flex-wrap: wrap; margin-left: 0px; margin-right: 0px; padding-bottom: 6px; padding-top: 6px; text-align: center;"><div class="col" style="box-sizing: border-box; flex-basis: 0px; flex-grow: 1; font-size: 18px; max-width: 100%; padding: 15px 0px; position: relative; text-align: left; width: 68.4844px;">Full Course</div><div class="col" style="box-sizing: border-box; flex-basis: 0px; flex-grow: 1; max-width: 100%; padding-left: 15px; padding-right: 15px; position: relative; width: 98.4844px;"><div style="box-sizing: border-box;"><div style="box-sizing: border-box; font-family: LatoBold; font-size: 21px; letter-spacing: -0.75px; line-height: 1em; white-space: nowrap;">5596<svg fill="currentColor" height="1em" preserveaspectratio="xMidYMid meet" style="color: #9b9b9b; height: 13px; padding-bottom: 3px; vertical-align: middle; width: 13px;" viewbox="0 0 40 40" width="1em"><g><path d="m37.5 21.7q0 1.1-0.9 2l-1.6 1.7q-0.9 0.8-2.1 0.8-1.2 0-2-0.8l-6.5-6.6v15.7q0 1.2-0.9 1.9t-2 0.7h-2.9q-1.1 0-2-0.7t-0.8-1.9v-15.7l-6.6 6.6q-0.8 0.8-2 0.8t-2-0.8l-1.7-1.7q-0.8-0.9-0.8-2 0-1.2 0.8-2.1l14.6-14.5q0.7-0.8 2-0.8 1.2 0 2 0.8l14.5 14.5q0.9 0.9 0.9 2.1z"></path></g></svg></div><div style="box-sizing: border-box; color: #9b9b9b; font-size: 11px;">of 7622</div></div></div><div class="col" style="box-sizing: border-box; flex-basis: 0px; flex-grow: 1; max-width: 100%; padding-left: 15px; padding-right: 15px; position: relative; width: 98.4844px;"><div style="box-sizing: border-box;"><div style="box-sizing: border-box; font-family: LatoBold; font-size: 21px; letter-spacing: -0.75px; line-height: 1em; white-space: nowrap;">3538<svg fill="currentColor" height="1em" preserveaspectratio="xMidYMid meet" style="color: #9b9b9b; height: 13px; padding-bottom: 3px; vertical-align: middle; width: 13px;" viewbox="0 0 40 40" width="1em"><g><path d="m37.5 21.7q0 1.1-0.9 2l-1.6 1.7q-0.9 0.8-2.1 0.8-1.2 0-2-0.8l-6.5-6.6v15.7q0 1.2-0.9 1.9t-2 0.7h-2.9q-1.1 0-2-0.7t-0.8-1.9v-15.7l-6.6 6.6q-0.8 0.8-2 0.8t-2-0.8l-1.7-1.7q-0.8-0.9-0.8-2 0-1.2 0.8-2.1l14.6-14.5q0.7-0.8 2-0.8 1.2 0 2 0.8l14.5 14.5q0.9 0.9 0.9 2.1z"></path></g></svg></div><div style="box-sizing: border-box; color: #9b9b9b; font-size: 11px;">of 4502</div></div></div><div class="col" style="box-sizing: border-box; flex-basis: 0px; flex-grow: 1; max-width: 100%; padding-left: 15px; padding-right: 15px; position: relative; width: 98.4844px;"><div style="box-sizing: border-box;"><div style="box-sizing: border-box; font-family: LatoBold; font-size: 21px; letter-spacing: -0.75px; line-height: 1em; white-space: nowrap;">39</div><div style="box-sizing: border-box; color: #9b9b9b; font-size: 11px;">of 75</div></div></div><div class="col" style="box-sizing: border-box; flex-basis: 0px; flex-grow: 1; max-width: 100%; padding-left: 15px; padding-right: 15px; position: relative; width: 98.4844px;"><div style="box-sizing: border-box;"><div style="box-sizing: border-box; font-family: LatoBold; font-size: 21px; letter-spacing: -0.75px; line-height: 1em;">10:21</div><div style="box-sizing: border-box; color: #9b9b9b; font-size: 11px;">min/mi</div></div></div><div class="col" style="box-sizing: border-box; flex-basis: 0px; flex-grow: 1; font-family: LatoBold; font-size: 24px; letter-spacing: -0.75px; line-height: 1em; max-width: 100%; padding-left: 15px; padding-right: 15px; padding-top: 3px; position: relative; width: 107.609px;">4:31:17</div></div></div></div><div><br /></div></span></div>Paulhttp://www.blogger.com/profile/06752798450146454511noreply@blogger.com4tag:blogger.com,1999:blog-1109090155728755589.post-3854367234655622132021-08-25T13:40:00.003-07:002021-08-25T13:50:50.449-07:00Running on Point Loma<p><span style="font-family: arial;">Well, it's been 13 months since my last post. Probably I've run about 1300 miles since then. Most of those miles aren't very hilly...where I live I have to run about 2 miles just to get to a decent hill. </span></p><p><span style="font-family: arial;">That's all changed recently as I'm remote working from the Sea Cliff area of San Diego...nothing but hills here! </span></p><p><span style="font-family: arial;">Virtually any medium or longer run I do has 200-500' of climbing..yikes! </span></p><p><span style="font-family: arial;">My all time fav run is down Catalina road to the end of Point Loma and back...where I'm staying this is about 8 miles round trip and 500' of climbing. Stunning views though:</span></p><p><span style="font-family: arial;"><br /></span></p><p></p><div class="separator" style="clear: both; text-align: center;"><a href="https://1.bp.blogspot.com/-jV_YtVpPW-o/YSalwh-xz7I/AAAAAAADoRM/f4QSWvH7Vdo-bYtBhr-3jzSF1ByhLsNMgCPcBGAsYHg/s4032/PXL_20210824_143306288.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="3024" data-original-width="4032" height="240" src="https://1.bp.blogspot.com/-jV_YtVpPW-o/YSalwh-xz7I/AAAAAAADoRM/f4QSWvH7Vdo-bYtBhr-3jzSF1ByhLsNMgCPcBGAsYHg/s320/PXL_20210824_143306288.jpg" width="320" /></a></div><br /><span style="font-family: arial;">That's some kind of weird Navy ship heading back into S.D. harbor. I've seen Trident subs too. The navy owns most of the land on Point Loma except for the Cabrillo State park at the end. I run early and go through the base sometimes when it turns 8am..and they play the star-spanged banner on loudspeakers in the base area ;)</span><p></p><p><span style="font-family: arial;"><br /></span></p><p></p><div class="separator" style="clear: both; text-align: center;"><a href="https://1.bp.blogspot.com/-LW9adwCH3Ck/YSamisr93YI/AAAAAAADoRU/ldXcdIHNl0k_F6P4I7RBWwzJWctswwrWwCPcBGAsYHg/s4032/PXL_20210824_144347387.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="3024" data-original-width="4032" height="240" src="https://1.bp.blogspot.com/-LW9adwCH3Ck/YSamisr93YI/AAAAAAADoRU/ldXcdIHNl0k_F6P4I7RBWwzJWctswwrWwCPcBGAsYHg/s320/PXL_20210824_144347387.jpg" width="320" /></a></div><br /><span style="font-family: arial;">There are cemeteries also lining Catalina Blvd. I was somber and sad seeing them with such stunning views. One day I happened to find a place where I could walk over to them and I discovered, happily, that not all of them are not for people that died in combat. Many are families with the privilege of interment at this place due to navy service by fathers.</span><p></p><p><span style="font-family: arial;"><br /></span></p><p></p><div class="separator" style="clear: both; text-align: center;"><a href="https://1.bp.blogspot.com/-GVBdSa6l7v0/YSanwGWCnNI/AAAAAAADoRk/6GtdEDRDV0k_GdBS7F5qLqvYMQjg3iOOQCPcBGAsYHg/s3264/PXL_20210824_143622589.MP.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="2448" data-original-width="3264" height="240" src="https://1.bp.blogspot.com/-GVBdSa6l7v0/YSanwGWCnNI/AAAAAAADoRk/6GtdEDRDV0k_GdBS7F5qLqvYMQjg3iOOQCPcBGAsYHg/s320/PXL_20210824_143622589.MP.jpg" width="320" /></a></div><br /><span style="font-family: arial;">As you can see, the mornings are almost always cloudy and that's great...it's not really cold enough for me with temps around 70F, full sun would make it much hotter. It's also a somewhat humid air (right off the ocean after all) so there's lots more sweating than I'm used to.</span><p></p><p><span style="font-family: arial;">The hills do seem to be making me stronger...I've been doing ok relative to others on Strava in my age group. There aren't many people here posting segment times in my age group..usually only 5 to 10. I'm usually about 4th. </span></p><p><span style="font-family: arial;">I've taken to doing some 'segment hunting'. That's where you run an easy pace for most of your run and only when your watch tells you you're on a specific named segment do you pour on the speed. </span></p><p><span style="font-family: arial;">I think that's a totally reasonable thing to do. What is NOT reasonable is to ride a bike on a segment and claim it's a run. I'm told this happens all the time, sometimes on purpose. </span></p><p><span style="font-family: arial;">Boo.</span></p><p></p><div class="separator" style="clear: both; text-align: center;"><a href="https://1.bp.blogspot.com/-FhiTtsbegXU/YSaqCLDejTI/AAAAAAADoRw/7JSakoouMCQOaA3c4gaN8djuTSJAAKlFwCPcBGAsYHg/s4032/PXL_20210825_144358253.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="3024" data-original-width="4032" height="240" src="https://1.bp.blogspot.com/-FhiTtsbegXU/YSaqCLDejTI/AAAAAAADoRw/7JSakoouMCQOaA3c4gaN8djuTSJAAKlFwCPcBGAsYHg/s320/PXL_20210825_144358253.jpg" width="320" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://1.bp.blogspot.com/-JSjlBUbTNV0/YSaqCPmTTVI/AAAAAAADoRw/pVrBWhlioRo35cKwlrWjlXOY2SPmGplYACPcBGAsYHg/s4032/PXL_20210825_145157746.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="3024" data-original-width="4032" height="240" src="https://1.bp.blogspot.com/-JSjlBUbTNV0/YSaqCPmTTVI/AAAAAAADoRw/pVrBWhlioRo35cKwlrWjlXOY2SPmGplYACPcBGAsYHg/s320/PXL_20210825_145157746.jpg" width="320" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://1.bp.blogspot.com/-nvDMMdEaxoM/YSaqCDJHvXI/AAAAAAADoRw/bjYSZdUQfV8x9iI3xvu7NbrTb4WIK_yBACPcBGAsYHg/s4032/PXL_20210825_144336264.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="3024" data-original-width="4032" height="240" src="https://1.bp.blogspot.com/-nvDMMdEaxoM/YSaqCDJHvXI/AAAAAAADoRw/bjYSZdUQfV8x9iI3xvu7NbrTb4WIK_yBACPcBGAsYHg/s320/PXL_20210825_144336264.jpg" width="320" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://1.bp.blogspot.com/-4KHR2hqX_9I/YSaqCPISanI/AAAAAAADoRw/B2Li5yGdkUwb2y9gvaAWuvu4gcmI8r_LQCPcBGAsYHg/s4032/PXL_20210824_021404752.MP.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="3024" data-original-width="4032" height="240" src="https://1.bp.blogspot.com/-4KHR2hqX_9I/YSaqCPISanI/AAAAAAADoRw/B2Li5yGdkUwb2y9gvaAWuvu4gcmI8r_LQCPcBGAsYHg/s320/PXL_20210824_021404752.MP.jpg" width="320" /></a></div><br /><span style="font-family: arial;"><br /></span><p></p><blockquote style="border: none; margin: 0px 0px 0px 40px; padding: 0px;"><blockquote style="border: none; margin: 0px 0px 0px 40px; padding: 0px;"><blockquote style="border: none; margin: 0px 0px 0px 40px; padding: 0px;"><blockquote style="border: none; margin: 0px 0px 0px 40px; padding: 0px;"><blockquote style="border: none; margin: 0px 0px 0px 40px; padding: 0px;"><blockquote style="border: none; margin: 0px 0px 0px 40px; padding: 0px;"><p style="text-align: left;"><span style="font-family: arial;">Happy Running!</span></p></blockquote></blockquote></blockquote></blockquote></blockquote></blockquote><p><span style="font-family: arial;"><br /></span></p><p><span style="font-family: arial;"><br /></span></p><p><span style="font-family: arial;"><br /></span></p><p><span style="font-family: arial;"><br /></span></p><p><span style="font-family: arial;"><br /></span></p>Paulhttp://www.blogger.com/profile/06752798450146454511noreply@blogger.com0tag:blogger.com,1999:blog-1109090155728755589.post-44324062665287948772020-07-25T11:11:00.002-07:002020-07-25T11:29:39.474-07:00Goodbye Old Friends<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span>
<span style="font-family: "arial" , "helvetica" , sans-serif;">Back in August 2019 I posted about my Nike Vaporfly Next 4% shoes, which I had purchased that May. </span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;">Here we are a more than a year later, with ~700-800 miles on these shoes (out of about 1200 miles total ....I have some other shoes I used too) they've been beyond ready for retirement for a while now. </span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;">For a long time I could not find a replacement, which is why I ran these shoes into the ground, but finally Nike came out with the Zoom Fly 3 (bought off Nike website), which is a slightly cheaper (and I think slightly heavier) more robust replacement for the Vaporfly.</span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;">As I mentioned in a previous post, these shoes with the <i>carbon blade innersole are fantastic</i>, not just because you can run fast in them, but because the stress on your legs is lower....I think the higher derivatives of acceleration are reduced. My recovery times after hard runs / high mileage are noticeably reduced.</span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;">After all those miles the foam looks pretty shot, but even now they still have bounce! Can't say that about an old pair of Kinvara's. </span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;">A couple of months ago I bought a pair of the Saucony entry into the carbon tech: the "Endorphin Pro", they are pretty good too, nice and light, a more traditional upper, but the carbon blade is about half as stiff as the Nike. I've probably put 150 miles on them so far.</span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;">I have run the Vaporflys on gravel and dirt trails for many of their miles (not ideal for them) and they are quite filthy. But they held up! The soles still have plenty of black sticky rubber ...which creates the amazing 'road-tack' they have. We'll see if the Zoom Fly feels the same. </span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;">So many good miles together! </span><span style="font-family: "arial" , "helvetica" , sans-serif;">Here's the old with the new....notice 'canoe taper' on the heel foam has been reduced from the original Fly.. </span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">Here's a side shot of the Zoom Fly 3, Endorphin Pro and Vaporfly Next. Notice the thicker foam on the Nikes and notice how wrinkled the Vaporfly foam is after all those miles. But the carbon is still good!</span></div>
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<a href="https://1.bp.blogspot.com/-IfZah6WYnZk/Xxx4l2inewI/AAAAAAADSN0/wgnxg5wrqQsBO1WBPsDY9ANnka40gRpaACLcBGAsYHQ/s1600/IMG_20200725_112038.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1200" data-original-width="1600" height="240" src="https://1.bp.blogspot.com/-IfZah6WYnZk/Xxx4l2inewI/AAAAAAADSN0/wgnxg5wrqQsBO1WBPsDY9ANnka40gRpaACLcBGAsYHQ/s320/IMG_20200725_112038.jpg" width="320" /></a></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: Arial, Helvetica, sans-serif;">I'm supposed to do an 18 mile run tomorrow...we'll see if I'm up for it. In any case should be fun to try out the new babies.</span></span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: Arial, Helvetica, sans-serif;">Happy Running!</span></span>
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span>Paulhttp://www.blogger.com/profile/06752798450146454511noreply@blogger.com0