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Comments: My strategy was Mike Ricci's 5/5/5: 5 miles in zone 2; 5 miles in zone 3; 5k in zone 4, or as hard as I could go. The challenge in the 1st part was continually making myself slow down, especially as lots of people passed me. My HR monitor wasn't working right for the first 2 1/2 miles, so I had to go by RPE. It felt easy, like I could run forever. Adrenaline! Caffeine! When my HR monitor kicked in, HR (130) was a little higher in zone 2 than I had intended (128), but not way out of line. I was looking forward to mile 5, when I could cut loose a bit more. I was not too fatigued to bump it up, and started passing a lot of runners. That was the fun part! I waited until I was out of the difficult snow at about mile 10.75 to try to bump it up again. I did have enough juice left to do so, but not up to zone 4 until the last .1 mile. My last 2 miles were faster than my first 2, but they did feel like they were uphill (They weren't.) Nutrition: 2 scoops Perpetuem in the small water bottle, consumed by about mile 6. Also 1 gel mixed with water in the small flask, consumed about mile 10. What would you do differently?: If I had been able to check out the whole course, I probably would have worn the Yaktrax and taken them off after the second time through the snow. I don't know if my overall time would have been better, because I think they do slow you down on a hard surface, but it would have been less frustrating. I also don't know how I could have checked it out, short of pre-running the course. Too long a race to do that, and the race directors had said it would be plowed.  Post race
Warm down: Did Myrtle routine. Drank Recoverite & ate 1/2 Recovery bar. Had some soup. Walked around, socialized a bit, drove home. My feet were freezing. Changed my shoes, but the other pair were wet from walking around in the snow pre-race. Stretched when I got home. Showered & tried to tale an ice bath. Threw a bucketful of icicles in the bathtub, but water temp only got down to 74. Even so, I think it made my butt & hams feel better. What limited your ability to perform faster: The SNOW! Event comments: I wonder if leaving that portion unplowed was deliberate, some kind of sick Syracuse type of snow pride. In fairness, there was new accumulation the previous afternoon & evening, so maybe there wasn't time to plow it all? In any case it was a rude surprise. Profile Album Last updated: 2014-11-07 12:00 AM
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United States
Lake Effect Run Club
23F / -5C
Overcast
Overall Rank = 165/328 (F
Age Group = 65-69 F
Age Group Rank = 1/2
As usual before a race, I did not a good night's sleep. I had my special race-day cup of caffeinated coffee; oatmeal, yogurt, raisins at about 5:30. Left the house at 6:45. Ate half a Hammer bar at 7:30 & the other half at 8:30. Caffeinated gel at 9:00 for 9:30 start.
Used porta- potty & picked up race packet. There was no place to stand that was warm or not covered in snow. Changed into Merrells & dry socks, but my feet were cold & wet even before the race started.
Checked out the first part of the course. It was well plowed, so I decided against the Yaktrax. Based on temps in the 20's, I had planned to wear Spyder jersey over UA top, but being near all the snow & the giant block of ice that was Onondaga Lake made it feel colder, so I wore the Lolë jacket instead. Reebok tights, no leg-warmers, balaclava but no ninja mask. Double socks & Merrells, double gloves. Ditched the balaclava & outer gloves at halfway point.
My training plan called for cannonball warm-up, but all the ground, including inside the athletes' tent, was covered with several inches of snow. The floor of the (unheated) Salt Museum was slick with tracked-in snow & slush. I did find a small dry area & did SR Standard Warmup Routine instead. Per Lorrie's advice, I didn't do a jogging warm up. Stood around in tent trying to keep moving until start. Feet were pretty cold.