Read issue #1 of Daily Digest, by Mailbrew Team.
Friday May, 2024
First Marathon, Denver Colfax Marathon Race Report

### Race Information * **Name:** Denver Colfax Marathon * **Date:** May 19, 2024 * **Distance:** 26.2 miles * **Location:** Denver, CO * **Time:** 5:21 (chip time) ### Goals | Goal | Description | Completed? | |------|-------------|------------| | A | Finish | *Yes* | | B | Sub 5:30 | *Yes* | | C | Sub 5 | *No* | | D | No Bonk | *Yes* | ### Past Running Experience / Context Prior to this marathon, I have very little and inconsistent running experience. I probably have done 3x 10k races in my entire life and it’s usually a wing it situation, no proper training plan except the last 10k attempted to use c25k but quit halfway and used NRC (kind of). It was a sloppy attempt but eventually got my 5k distance goal completed. I unusual pick the gym over cardio but with my busy work schedule and time spent to get to/from gym or even have access to one during work travel made it inconsistent for my fitness journey. I realized running/walking is the most accessible exercise for me and cheap (if you have self control not buying every shoe on sale lol). It’s safe to say I have a love/hate relationship with running . I hate how it sucks to run, but I love how rewarding it felt after completing it. Aside from keeping up with my cardiovascular health I find it beneficial for my mental health as well. I am fortunate to WFH so I usually do my run at lunch break because it help with stress and also allows me to disconnect from work and reset after a run. It slowly became a habit then a daily routine and I started to view it as therapy for my mental health. I'm not sure what got into me one day but just the thought of “it would be cool if I could finish a marathon”. So I did some research and find it “doable” if you stick with a training plan. I felt I could commit to this and decided to sign up last October. ### Training I chose Hal-Higdon Novice 1 training because it was the first thing that came up on google and seems to be tolerable based on my running experience. Since the program is 18weeks, I had a few months to base build which I didn’t follow any plan, just basically running 5-6 days a week and added miles topping out at 25mi/week. It was rough starting to run again since it’s been a few months from the last 10k. I could barely hold a non stop jogging effort at 5k distance but I stuck to the daily runs and it paid off in building distance and endurance over time. Once I was 18 weeks out, I started the Hal Higdon Novice 1 plan. I overlapped (continue my base build) until the training plan caught up to my long run and mpw. That’s when the real training starts. I was quite pleased with the training plan over all and especially pleased with the schedule because it has the long run on Saturday vs Sunday (what I use during base building) allowed me to be more flexible in getting it in if I happened to be busy with life events on Sat. I can use Sun (cross training day) as my long run day. I completed nearly every single run (except 1), regardless of snow, rain, or blizzard, I usually find a way to make it happen to go out for a run. Just because I did every run doesn't mean I didn't struggled. I had a few bad runs for various reason but the most memorable one was the 18 mile run where I failed. I could only completed 16mi out of the 18mi. My foot was in pain, I didn't wanna force finishing it risking injury because of my "ego". I felt guilty, lost confidence by not finishing it but eventually accepted it and moved on. The 20 mile run regained my confidence because for some reason I did better than the 18mi run. My first goal was just to try again for 18mi (vs 20mi) to see how I feel and continued to 20mi if I felt good. I believe part of the success here was that I accidentally carb loaded on the 20 mile run, 2 days before. I had All you can eat Sushi for a friend's bday (ate mostly nigiri) and it happened to be just the perfect fuel for me in the long run. There we're tons of others lessons learned during the training block, especially on the long runs. Here are random issues that came up: - I had a few hot runs where I was suffering from heat exhaustion, electrolyte imbalances, and on the flip slide I experienced with overheating by over bundling, and learned how important it is to have gloves over an extra shirt on cold runs. This is also when I incorporated salt tabs in to training on hot days. - GI issues from trying various diets, DIY nutritions/fuel. I found maple syrup and salt works well for training run on the cheap but for race day, invest in gels/chews for convenience. I had to experiment a few brands to see which one I like best/what works. It was down to stinger chews or cliff bloks. I prefer stinger for being less sticky and easier to chew but ended up getting cliff bloks because it was on sale. They both tasted great btw. - water management / fueling during long run needs a plan. I had bonked on one run because I didn't think I needed to fuel or think i can make it home without refilling my water bottle. It wasn't fun cramping up when you're still a few miles away from home. - Never trust a fart, always carry some TP and have a plan just incase. ### Pre-race Now that the important training block is done and I got my nutrition/fuel figure out. It was time to just "enjoy" the taper and prepare for the race. Unfortunately taper period was quite weird/unpleasant for me, it was hard to run low miles, my body was tired, my feet felt heavy and just overall not enjoyable as I thought. My head started messing with my confidence in completing the distance. But I trusted the process as many have said on here, I did what I need to do and now it's just finishing out the plan. I did miss 1 run during taper and it felt guilty. However deep inside I knew it wouldn't made much a difference being a few days before race day. 48hrs out, I carb loaded with All you can eat sushi again, it was an amazing meal. I set my goal of finishing the race and everything else was a bonus. If I could sustain avg 11min pace would put me under 5hrs and that would put me over the moon. I prepped my race kit in advance to avoid missing anything important. 24hrs out I fucked up and ate a bunch of red meats, greasy, fried food at a party which I didn't know of the consequences until the morning of the race. My knees were inflamed that it was hurting when I bend to get out of bed. I was feeling devastated how I was so careless, in my mind I was just eating whatever to load up my body. But since I was eating somewhat clean weeks before leading up to this, eating this much junk in one night shocked my body I guess. I was really questioning being able to finish the race with this much pain in the knees. I continued on to stick with the plan and had my oatmeal with peanut butter and brown sugar for breakfast, drank a bunch of water and head out. I got to the race 1hr early and walking around to find the bag check. I only had 30mins to spare and I really need to use the bathroom. I stood in line for the bathroom with maybe 55 people in front and 15mins went by and there was still 50 people in front of me. There was no way I would make it since my race starts in 15 mins. I decided to skip the bathroom and hold out for the first water station/bathroom at mile 2. So the lesson here is use the bathroom whenever you get a chance don't wait until you get there because the lines might be too damn long. ### Race Fuel plan: 1 cliff blokz / hour (got 6 with me), only water from the stations and nothing else. I also got a 5oz soft flask and 4 salt tabs with me just in case. Lined up for my corral and ready to go! I wasn't as nervous as I thought, I was pretty chill except I couldn't distract myself from needing to find a bathroom after 2mi. I front loaded a cliff blok while waiting for my corral to start. Front loading was something I found super helpful during my experiment with fuel as I rather have it and not need it vs need it and not have it. Right out the gate, people were energetic, I kept reminding my self to go slow, so I was aiming for 12min/mi pace. But I can see how some people start out too fast because of the adrenaline and crowd energy. Got to the first water station and as I expected, long lines to the bathroom, I guess I wasn't the only one with the same the idea, I burned a few minutes here, lost my pacers and moved on. Weather was finr at this point, I was cruising along my pace but some of the mile marker gave me anxiety lol I was looking at mile 6 marker but then that was a marker for another race. I ran past the mile 22 marker(for the return) on the path and said to myself "I'll see you again on the way back, can't wait til then." I soon caught up to the 5:45 pacer, which was a huge relief because that bathroom break put me quite a bit behind and I was worried I couldn't catch up. After getting to the stadium it was slight incline from there until mile 16. I was a bit nervous with the long incline ahead but I reminded myself that I've trained for this, I ran hills on my training route almost every run. As a result, the incline didn't bother me at all, this is when I started passing a lot people as they slowed down and started walking. Then I saw my 5:30 min pacer and passed him which gave me a nice confident boost. Since this is where I aim to finish from here as long as I maintain my pace. Got to mile 15/16 and this is when the heat started to concern me since I've been on an incline the past few miles with the heat pounding on me. I popped the first salt tab and tried to slow down a bit to maintain my body temp. I could feel my breath was getting warm so rather be safe than sorry. I met this girl at the water station and she asked if I had extra fuel so I gave her one of my cliff blok(I hope she's ok) and continued on. At this point we're back on Colfax again heading back, this was a rough stretch because at this point it's probably in the 80s with no cloud coverage and barely any trees. The only good thing is that it's a slight downhill back to the stadium. I was really tempted to take snacks/ice pops/gatorade from spectators/water station but I reminded myself to not fuck up by trying something new. I just continued using water, cliff blokz, and salt tabs. Once I got to the stadium which is roughly mile 20, I mentally told myself, now is the 2nd half of the marathon. My legs and feet are tired but nothing different from training. I was surprised of the incline after the stadium lol I didn't remember being much of a downhill but I guess it's more noticeable on tired legs. I powered through fine and got to the 22mile marker I said I'll see again early on which is a good feeling that I've made it this far. Just 4 more miles to go! This is when I started to text my wife that I am actually going to finish this marathon and have her get ready to come pick me up after the race. When I got to Broadway on 17th there's a giant hill waiting. I felt like I could've power through it but I didn't want to risk bonking. I decided to walk a bit since I needed to coordinate with the wife anyways so I lost a bit of time. After the hill it's basically a slight incline all the way back to City Park. At this point, I see many people started camping up, and I passed quite a few people. The last mile felt like the longest mile I've ever ran in my life. I kept asking myself where the hell is the park lol eventually, I can see around the corner and tried to contain myself and soaking in all the feeling. It was the best feeling ever crossing that finish line strong w/o bonking the last couple of miles. I crossed at 5h21m ish but I didn't care too much, it was such a surreal feeling finishing my first ever Marathon that I was just overwhelmed with emotions. I will never forget what I had accomplished that day. Such as special thing to do for myself. ### Post-race I wish the family got there sooner to find parking and hang out but it was so busy that I told my wife it's not worth staying, I just went to grab my bag and met up with my wife. My legs were tired but not as bad I thought. We went for All you can eat korean bbq, it was an amazing meal and much needed protein for my recovery. My race shirt was caked with salt the point that it was stiff. After the meal, we head back, and I took a 45m nap. Idk what happened but after that 45m nap I felt amazing, I had no issues walking around, legs feels great, still tired but not as tired like after the race. I was surprised, I was expecting some mobility issues but all was well. I remained active through out the day like any normal day. Did my errands, visited family coming into town, watched the Nuggets lost (Sadly!). The next day I felt even better, my body recovered well that I could go for a jog if I wanted to but I stuck to the plan of resting the entire week, saving energy for the weekend and BolderBoulder. I will run it as my recovery run. It's been a few days and my body is feeling better and better each day so I can safely say that the marathon and recovery is a success! A few confessions and reflections to end this report: - I was not consistent with my stretches, at the beginning of the training block, I was very religious about this. But as I get later into training, I slowly stop stretching and didn't notice much difference. Some days I can see that it may helped but ultimately it didn't make it break it for me. I started reading up about this and it seems to be a controversial topic so do what's best for you. - Cross training, same with stretching. I was following this religiously early on with some calf raises, body squat but slowly stopped quarter way through. Maybe I would have performed better if did? but most of the time I use cross training day as a "flex day" meaning I use it as rest day, family day, the closest "cross training" exercise is walking (shopping) around the mall with the wife lol - I could've reached my sub 5h goal if I stuck with my marathon pace which was doable based on my performance since I didn't feel gassed at the end of the race but hindsight is 20/20 I guess. Leading up to race day I knew it will be hot so I played it safe. With that said, no regrets. I'm over the moon that I finished and hit sub 5:30 and w/o bonking. Thanks for reading! Made with a new [race report generator]( created by u/herumph.

Achievements for Friday, May 24, 2024

Hey runners, it's another day and it is time to post your accomplishments you'd like to share - big or small. Note: No need to preface YOUR accomplishments with something like, "this may not be an accomplishment to most of you...". Be proud of your achievement.

The Weekend Thread — 24th May 2024

Happy Friday runners! What’s on for the weekend? Who’s running, tapering, racing, cycling, swimming, kayaking, hiking, camping, baking, enjoying an extra day off, committing to home reno projects that you really have no business doing, …? Tell us all about it!

It's Photo Friday - let's see your running pictures!

Last time, on Photo Friday: /u/perfectlyhydrated grabbed the top spot. > Morning run in the Australian bush. > > This track looks like it could be in the middle of nowhere, but there’s suburbia just over the hill. /u/doodiedan grabbed the first runner-up spot. > Had some Elk ahead of me on the trail. They promptly moved as I approached. > > /u/dogsetcetera grabbed the second runner-up spot. > this friends is what a death trap looks like. canal trail of doom. ###Rules of the Road Post your running photos of any kind! Beautiful running route? Post it! Race photo look great? Post it! Nobody really reads this! Basically if it is running related you can post it. Next Friday I will take the top photos and give them special attention.

Race Roll Call

Good morning, Runnit! Another weekend of races is approaching, so let's take a minute to see if any other Runnitors will be laying down those miles with us! If you're racing this weekend, put a top-level comment below with the race details to help find other members of the community. See a race mentioned that looks interesting? Ask questions! Running your favorite race of the year? Tell us what makes it so awesome! This thread is just an easy way to help Runnitors find each other in some sort of organized manner and help cheer each other on!

Official Q&A for Friday, May 24, 2024

With over 3,150,000 subscribers, there are a lot of posts that come in everyday that are often repeats of questions previously asked or covered in the FAQ. With that in mind, this post can be a place for any questions (especially those that may not deserve their own thread). Hopefully this is successful and helps to lower clutter and repeating posts here. If you are new to the sub or to running, this Intro post is a good resource. ##As always don't forget to check the FAQ. ####And please take advantage of the search bar or Google's subreddit limited search. _ We're trying to take advantage of one of New Reddit's features, collections. It lets the mods group posts into Collections. We're giving it a try on posts that get good feedback that would be useful for future users. We've setup some common topic Collections and will add new posts to these as they arise as well as start new Collections as needed. Here's the link to the wiki with a list of the current Collections. Please note, Collections only works for New Reddit and the Reddit mobile app for iOS.

Kalenji and Kiprun running shoes from Decathlon - Are they worth it?

I'm looking for affordable yet durable running shoes and came across Kalenji and Kiprun at Decathlon. I'm not familiar with these brands. For those who have tried them, are they worth buying? Not a pro runner, I just jog for exercise.

Starting a Run Club

Hi All! I’m trying to start a run club in SLC and wanted to see if anyone had any prior experience and could provide some insight on difficulties or offer any pieces of advice for starting one! Thank you.

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