RWD:  Did you wind up running the Birkie yesterday?  I was waiting at the finish line for a while around the time I thought you might come in, thinking if the announcer said, "Y from X," where Y was a female name, and X is where I believe you to be from, I would just walk up and say, "Are you RWD?"  But the announcer wasn't terribly good at announcing everyone...

 

I ran the half.  Hayden Hawks came in 4th (1:14:01), his Strava page says he didn't have any speed in his legs following CCC.  Joe Gray won it in 1:10:11.

 

Trail_Hound:  I really enjoyed the event.  You can pitch a tent there the night before/after if you wish.  The half and the full shared "some" of the same trail, although the half included a section of single track that I'm not sure was included in the other events.  Most of the trail I ran on is groomed snowmobile trail through the woods:  probably 15 feet wide, a few sections with some sand or a few rocks, but mostly grass and a pretty level running surface (meaning you don't need to worry TOO much about landing in a rut covered up by leaves).  The half included approximately 1200' feet of vertical according to my watch, but I think that is a bit conservative.  The section of single track was an absolute blast to run on.

I didn't run it. I ended up w/a DNS for safety reasons. I was still wide awake at 3:30 a.m. from the pre-race adrenaline. I felt it wasn't safe to drive on what would have been at that point maybe an hour of sleep. Or, rather, it wasn't safe to drive 1.5 hrs, race 6 hrs, and then drive 1.5 hrs, on basically no sleep.

I would have been the only person from "X" running, it appears, so your strategy would have been great.

Protein loading isn't really a thing. Protein timing isn't as time-sensitive as carb timing, but protein at night can be good for rebuilding muscle.

Good podcast on protein:

http://www.scienceofultra.com/podcasts/42

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42 Optimizing Protein Intake with Luc van Loon, PhD

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Everything you need to know for optimal protein nutrition to maximize your training and adaption. Dr. van Loon joins us from the Netherlands where he leads a large and outstanding research group. He's the world's leading expert on this topic. How much, when, what about sex differences, what about aging, right after training, what about over night...we cover it all!

Below is a list of some of the papers we discussed during the episode.
For a full list of Dr. van Loon’s research on protein, click HERE

1. Post-Prandial Protein Handling: You Are What You Just Ate
2. Protein ingestion before sleep improves postexercise overnight recovery
3. Pre-sleep protein ingestion does not compromise the muscle protein synthetic response to protein ingested the following morning
4. Strategies to maintain skeletal muscle mass in the injured athlete: nutritional considerations and exercise mimetics
5. Skeletal muscle disuse atrophy is not attenuated by dietary protein supplementation in healthy older men
6. Prolonged Adaptation to a Low or High Protein Diet Does Not Modulate Basal Muscle Protein Synthesis Rates - A Substudy
7. Habituation to low or high protein intake does not modulate basal or postprandial muscle protein synthesis rates: a randomized trial
8. Ingestion of Wheat Protein Increases In Vivo Muscle Protein Synthesis Rates in Healthy Older Men in a Randomized Trial
9. What is the Optimal Amount of Protein to Support Post-Exercise Skeletal Muscle Reconditioning in the Older Adult?
10. Dietary protein for athletes: from requirements to optimum adaptation

Protein loading isn't really a thing. Protein timing isn't as time-sensitive as carb timing, but protein at night can be good for rebuilding muscle.

 

Good podcast on protein:

http://www.scienceofultra.com/podcasts/42

 

 

Thanks.  I guess learning about protein could be a good use of the down time I'll have during taper.

Trail_hound - http://rwol-weekly.appspot.com/weekly/  this will take your week in Strava and put it in a table

Wow !!  That is cool !!  thanks for the link,

Interesting on the protein.  I might try that.   Right now I'm willing to try pretty much anything... I've got a doctor's appointment next Monday.  Someone who specializes in athletes.  I've been feeling 'off' for the last year.  Not the same pep in my step that I used to have, and legs seemingly always 'tired'.  Have already had blood work to rule out the usual suspects (iron etc), so hoping this guy will provide some insight.  A friend shared this article - which was pretty interesting and gives me more material to discuss with him.

https://lookaside.fbsbx.com/file/purvis2010.pdf?token=AWwOyXHYTijnrUq0FMrQcScw-7swsTFwvkzHeCp9pLIE4TQpjEptBVaTo8nItW-NzED0pL16tMPyAqW89jH4AcqA8fDkBa7J8v3N31oecZf_HlCdGYMv7YQJDi25ltg7mFR50l2E07H0OzYXoJLX4EKp

I'm slowly building back my mileage having taken 2 weeks off after Leadville.  65 last week, all slow and easy.  Albeit with my legs feeling heavy most of the time...

This week will introduce some more pace.  Today I did a 12 miler with 8 x half mile repeats, but that'll be in next week's table.  Love this functionality - thanks drock for that link !!  I was thinking you guys all had too much time on your hands

btw - is anyone else uploading their runs to this site ?  I just set my garmin to do it automatically, and now it looks like the last few weeks have automagically appeared and are visible in my profile.  That's something RWOL couldn't do...

Trail_hound - http://rwol-weekly.appspot.com/weekly/  this will take your week in Strava and put it in a table

Thanks, I may have to give in and use strava finally.  That looks much easier. Resistance is futile.

Rwd.  Sorry to hear about race.  I never sleep great before race.  To compensate during taper week I sleep in more (excuse not to get up and run). This weekend i will likely stay in a hotel or camp even though the race is just 2hr at most away. I just dont like the pressure of getting up early and driving a few hours, this makes sleep even worse than it already is.  I did that once w race 3.5 hrs away in a snowstorm and said never again.

Thanks. I don't either but if I'm close by I'll just run. I didn't want to spend the money for a hotel as I'd just taken an 8 day road trip, plus I had family visiting from out of town and wanted to maximize my time with them. (Originally I was signed up for the 100K and then decided to drop down - money + lack of training + chasing cutoffs.) I never sleep well, but the last 2 races I've been signed up for, I've had this same issue where I'm tired until my head hits the pillow, and then practically vibrating with energy once I'm in bed. The other one was local and I ran it and it actually went pretty well.

I'm in Kansas for work and trying to fit in time to hit the workout room. My colleague traveling with me is a succubus though. Sometimes I just want to be alone, ugh!