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Post by Pacific Coast Trail Runs on Sept 18, 2007 18:21:11 GMT -5
Yeah, you probably want to be taking some electrolyte supplement during the run and be sure that you're hydrating well throughout. That should help your legs during the run and should help you recover, as well.
And you and your legs will get more and more used to these things as you do them, too.
And no problem about the thread/post - I just wanted Rick's reply to be in a place where you'd see it.
Sarah
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Post by willgotthardt on Sept 18, 2007 19:43:42 GMT -5
So this is my second race with PCTR, my first being Salt Point a few months ago....both being 25k. Anyone else as sore as I am or is this something you get used to after so many of these races?? As (veteran trail/ultra runner) Rick G. suggested, with experience/base mileage you will certainly begin to recover faster, but with that said, the Big Basin 25K was not your average 15+ mile run, it was certainly a challenging course that ran at race pace left me exhausted through pretty much all of Monday. I was able to get in a decent 10K trainer this afternoon (Tuesday) and plan to be back to normal hilly mileage (18-22) by tomorrow. I am signed up for the Carmel race in a few weeks, 33k....Any tips on this trail? Well...I'll be there too, a quick check of the elevation chart shows nearly TWICE the cumlative climbing (6000'+) in the 33K compared to BB 25K.  That should factor out to about 2X as sore/tired.  Here's the beast (Vasquez Knob) we'll be running up/down: www.coestatepark.com/43f915200.jpgWill G. |
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Post by Pacific Coast Trail Runs on Sept 18, 2007 19:52:51 GMT -5
Don't panic yet! First, the elevation for BBR was ESTIMATED without the correct info for the orange loop.  Second, we are most likely changing the course at CV such that you DON'T go up and over Vasquez Knob and down to Paso Hondo aid station. The climb up from the aid station was just too hard and awful - so we're planning on rerouting the course.  So, while CV will be challanging, it will probably NOT have the course description or corresponding elevation gain that's on the web page right now. Feel better? ;D Sarah |
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Post by willgotthardt on Sept 18, 2007 20:12:36 GMT -5
Don't panic yet! Not me. Love the hills.  Will G. |
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Post by leinfellner on Sept 18, 2007 21:34:46 GMT -5
Yeah not me either. Would like to kill the beast. So, Sarah, are you saying the BB orange loop made the overall elevation gain a higher number? How much would that be? Norbert |
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Post by reedla2 on Sept 18, 2007 22:37:29 GMT -5
I have to say I've been using these trail runs as a means of practicing for a upcoming marathon, but I am hooked on the trails now. May change my feelings about trails after looking at Will's message on "Vasquez Knob"..j/k...love the name...saw Sarah's message about the possible change.
Another beginner question...I have a 70oz cammel back...what do you guys suggest I bring..pertaining to food and water on this run?
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Post by thr3ee on Sept 19, 2007 10:33:28 GMT -5
Second, we are most likely changing the course at CV such that you DON'T go up and over Vasquez Knob and down to Paso Hondo aid station. The climb up from the aid station was just too hard and awful - so we're planning on rerouting the course. What's this? Sarah and Wendell making a course easier? You guys getting soft in your old age? As for Big Basin, it definitely qualifies as one of the hillier courses. Not crazy like Diablo or anything, but good and challenging. I actually came out more sore than expected after the 50K. Not sure if it was the extra stress of the stings, pushing a sub-6 or still recovering from Headlands, but I still had significant soreness yesterday when I normally only need one day to recover from runs of this length. As for reedla2's original question, I think the electrolytes are a definite consideration especially if you are out there for longer than a few hours. Also, as Rick said, some of this gets better with training and fitness. However, sometimes that just means you push yourself a little more and still get soreness. It is normal for it to last a couple days and even be worse on the second day after an event. You should read up on DOMS en.wikipedia.org/wiki/Delayed_onset_muscle_sorenessAs for recovery, the things that work best for me : - Walk the day after my race (or even that evening) at least 30-45 min - Self massage sometimes using the foam roller or "The Stick" - Light stretching - Easy spinning on the bike - A short yoga routine |
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Post by adunni66 on Sept 19, 2007 15:36:28 GMT -5
I don't know, I like the difficult courses. The yellow-jackets sucked, but the course was great. To me it felt harder than Pacifica. Maybe it was the yellow-jackets and all of the associated messing about but my time was much slower (5:30 -vs- 6:05). I don't think it was because of the Headlands Hundred -- but maybe?? Anyway, missing the turn leading to the aid station at the end of the 15K didn't help.
My vote is : Keep the races tough.
As for cramps and etc. everyone is different (and I've only been at this for less than a year) but this works for me:
Salt caps, water (or sports drink) and some real food during long runs
GU - seems to ward of fatigue during long runs
Lots of stretching - twice a day every day
Weight lifting - this has helped me a lot! after long runs my joints used to be sore
Mountain biking - I only run every other day, on the days that I don't run I go for a ride
Spinning - When I really want to push myself I do this. I can completely fatigue my legs without risking injury (I save that for races)
After a longer/tougher race I'll replace running with biking and spinning until I feel "right".
I also use a foam roller, especially to loosen up ITB
A 45 minute walk after the race sounds like an excellent idea, I'll probably start doing that.
I still itch.
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Post by rickgaston on Sept 19, 2007 15:56:19 GMT -5
reedla2, unless you are carrying a special energy drink I would suggest that you take advantage of the aid stations. Why carry 70 ounces of weight when you can replenish at the aid stations? Looking at the course info, there's aid stations every 4-8 kilometers. Personally I use bottles because they are easier to fill and easier to customize. At BB I had a handheld and one in my waistpack. I brought both on the 15k loop and dropped the handheld on the 10k loop. Of course this also depends on your speed and how long you are going to be on the course. Also don't forget about your capacity to hold water. Before heading out on the 10k loops I drank lots at the aid station before taking a single bottle out on the course. I sweat a lot so I typically take in more than a lot of people.
On the runs that I preferred to use my own energy drink I have the powder prepacked in small ziplock bags and stashed in my running pack or waistpack and just mixed it on the aid stations. I also use this strategy for my own training when I have no choice but to bring my own stuff.
Lastly for your last question. I'm a gel eater and I can live on those for the duration of a race. I aim for 300 - 350 calories per hour. If I'm using my energy drink (carbo pro) which packs 240 calories per 20 ounce serving I use only one gel per hour with a salt tablet. If I'm drinking what's available at the aid stations I'll either use two gels per hour or one gel plus aid station fare. I'll eat pb&j's or potatoes, no cookies or candy.
You'll have to conduct your own experiments to see what works for you. This is what has worked for me so far.
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Post by reedla2 on Sept 19, 2007 18:54:35 GMT -5
I had a bagel and a half before the run, to gels on the run and drank about 100oz of water mixed with gatoraide...oh and had 3 cookies at the stop...camelback didn't bother me but I know it slowed me down. I'll try just using the bottle next time.
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Post by pureh2o on Sept 19, 2007 20:47:09 GMT -5
I was reading this thread and had to interject an anecdote. I ran the Big Basin 25k with a 70 oz. Camelback and although it was cumbersome I figure it saved me from... at least 10 yellowjacket stings ;D
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Post by addygrl on Sept 19, 2007 21:43:23 GMT -5
pureh20 I did a 64 oz hydration pack for the 50k, and only got 2 stings. I think there's some merit to this idea! camelback=bee safety  |
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Post by thr3ee on Sept 19, 2007 23:00:42 GMT -5
Hmmm...considering that at least 12 of my stings were on my back, you both may have a point here.
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Post by Pacific Coast Trail Runs on Sept 19, 2007 23:13:33 GMT -5
Yep, Steve, all you need is full-suit-of-armor style hydration pack! Sarah |
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Post by Pacific Coast Trail Runs on Sept 20, 2007 16:17:18 GMT -5
And, interestingly, Steve you still have more than twice as many votes as the second place poll answer. Good for you! Or, um...well... Sarah |
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