[Shameless Amazon affiliate product linking to support my Biofreeze habit]
The spray version seems to have the highest concentration, although the roll-on works the best for no mess application, and the plain gel for best coverage. I would recommend against getting the large bottles of the gel because it loses its effectiveness too quickly and the pump doesn’t do a good job of dispensing. Use the smaller squeeze bottles if you go for the original gel form.
Tags: biofreeze
My training has been higher mileage–up to 83 miles in a week the week before last–and geared toward the Chicago Marathon on 10-10-2010.
This past week, I ran 30 miles in three days and then took off for vacation in Kansas City. I had signed up as a timed runner for the Komen Race for the Cure in Kansas City. I was concerned with the number of participants being a problem for a good run–planned 28000–but I ended up not having to fight through a crowd or do much weaving the entire race–usually a problem for even the medium-sized 5Ks at the start.
The results:
My streak of 5k PRs is broken after 8 consecutive PRs.
21:02.42 [+:36 to my PR], 6:47/mile, 5/116 in my age group, 71/1869 out of timed participants.
The good:
The bad:
One complaint: Nothing resembling a restroom was available within 2 blocks of the start line. There were ample porta-pottys at the finish, which was at least 3 blocks away. A handful of Assurant Health employees managed to use the restroom in their own building, along with many many non-employees slipping through the unlocked doors. I had mild cramping as a result, and was tempted to use an office building as a tree. [No, I didn't.]
The course:
The course is your typical run-a-5k-downtown course. However, they somehow managed to add the extra component of hills (that’s about 3% average incline the whole time):
Kansas City Race for the Cure 5k course and elevation
Compare this to my 20:52 5k time in similar weather last year, which about half the elevation change:
Gaslight 5k course and elevation
The report:
I had a clear view of the starting line when I lined up in between the 6 and 7 minute pace markers. Just before the gun went off, the first 4 minutes of pace areas compressed toward the start line and I crossed the line at about 2 seconds after the gun.
My first 1k was strong, despite running mostly uphill. By the 2nd kilometer, I really started feeling the burn of running uphill. The first long downhill was welcomed, but didn’t last through the 3rd kilometer prior to heading uphill again.
At this point, I was feeling wobbly legs and started overheating a little bit. In the 4th kilometer there was a false top with a quick descent prior to climbing one last hill. That all but broke me.
I received limited benefit from the long downhill in the 5th kilometer, and barely broke a 7-minute pace. Toward the finish line, there was small hill. I practically jogged it, as the 0.05 mile after the 5th km lap triggered on my Garmin indicates.
That was the hottest run that I’ve experienced in which I didn’t purposely seek out hot weather.
1 – km paces:
This was not a set up for a good long run today:
The results were considerably better than expected. I stopped for a potty break before mile 10, but also had to fight through running on the side of Hurstbourne Parkway that didn’t have a sidewalk. No, I didn’t run on the road; I ran in the un-mowed uneven weeds at were at times knee-high.
My first 6 miles were okay, but slower than I expected, at a 9:34 pace.
My second 6 miles were more respectable, at a 9:15 pace.
It was at the 2 hour mark that I decided: I only had 7.2 miles to go, and 8:20 [7.2 mph] is a comfortable “cruising” pace for me. Therefore, I should be able to finish in 3 hours. At that point, my mental will recovered from 4 months of not caring and leaving my legs with no support. Not only did I hit three hours, but I also had sub-8 splits a couple of times in the last hour.
Negative 6-mile splits
Tags: long run, negative splits
I would rather eat the bacon. Just sayin’
Macademia Nuts
Microwaved Bacon
I saw 5-6 turkey vultures today on my run at mile 5 1/2 [on Broad Run Road]. Before I realized that were swooping down on your garden variety roadkill, the sight of them evoked some disturbing [in a funny way] thoughts.
Of course, then, I started thinking that squirrels on Seatonville Road and Broad Run Road must not be as good at dodging cars as on the other roads on my route. Then, I started wondering what I’m doing running on roads that so many squirrels have recently met their demise on.
Maybe I should go back to running with music on roads and sidewalks that are “safe”. I clearly have too much time to think on my long runs.
This was my longest continuous run in about 2 months. Every single run since [including my Kentucky Derby Festival Marathon DNF] has had more than one long pitstop or a prolonged walk break. And so, a 15 mile non-stop long run is my longest run in at least two months. I can’t completely confirm that my 20-mile long run through Iroquois Park and UofL were continuous runs either, but I know that there weren’t many places that I could have stopped.
The pace for today’s run was a 9’31″/mile average pace, which is about 50 seconds slower than I would have liked, but I’d rather be in one piece for my next long run than hit some time goal on a training run 5 months from my goal marathon.
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Tags: long run
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