Race Report

This Past week was 16 weeks out from NC and the 39.3 miles. This weeks work featured some fartlek runs, some yoga, and some strength training. Everything went good. The game plan this week was to finally get a 5k right. By getting it right I mean Negative Splits. I have a long history of starting out way to fast. So the plan was to start off SLOWLY and then come on as it went along. I wanted my fastest mile to be the last one. 

I got there early to warm up and stretch. I changed up my routine just a bit to better suit me for the cold weather.It was in the mid 40's , with the sun out. An absolutely IDEAL day for racing. 

We took off, and I made myself walk. I knew If I even started to run, I would blow it , so I left slowly. I did go ahead and get the legs loose that first mile. The first mile was done in about 14 min. Perfect. The second Mile I picked up the tempo quite a bit. Still not pushing. I could tell the legs were there and they were perfect. I nailed the second mile in about 12 min. After I crossed Mile 2, I turned it loose. I let it roll. As I was coming twoard the end, I knew I had it. I was re-passing people left and right that had passed me. What a satisfying moment that was. I crossed the line at 36 min or so with the last mile being a 10 something. I had FINALLY DONE IT CORRECTLY! I was fist pumping. 

I manged to message coach and we were both extremely happy.  It was a perfect day out and I couldn't have asked for any more. 

So , coming up this week , I have some yoga to do. Also, I am running some taper runs before a HUGE 10K Thanksgiving Morning. Additionally , I will have  a team challenge to complete and the Saturday Long run returns this week. Gotta admit, while its been nice the last couple weeks, i am ready for a good solid long run. So I am happy that is back. 

So , until Next week: 

From one "Idiot" to another: 

John

-IRC #2148-

NOW WHAT?!?

(Authors Note: If you missed my 2 part Re-Cap of my MCM, you can find those blog posts here : Part 1: http://krendurance.com/uncategorized/guest-blog-kr-endurance-athlete-john-rausins-marine-corp-marathon-race-recap-his-first-marathon/    Part 2: http://krendurance.com/uncategorized/guest-blog-kr-endurance-athlete-john-rausins-marine-corp-marathon-race-recap-part-2/)

So , I have received a lot of questions of NOW WHAT? LOL! Truth be told, I have know since about 10 weeks to go that there was more on the docket. LOL! But just decided to be cool and enjoy the journey. 

The last 2 weeks I have had recovery weeks. The first week I did ABSOLUTELY NOTHING! Except a world tour with my medal, sleeping with it every night (Not joking, at all) , and just spending time relaxing . Of course I did foam roll some, but not as much as I should have. I was recovering. LOL! I did manage to go out for a walk one day because I was just antsy, but that was it. 

Last week was full of yoga and recovery runs/walks. Coach got a good laugh at my hatred of the assigned yoga. i think i griped the WHOLE TIME! lol!

As to what is next... 

I am going to be running a 5k This Sunday, and a 10K Sunday. Then , in December, I am running a final Half Marathon. Each of these are just to enjoy the sport and have fun. 

In terms of a big picture goal, oh were already working on that. The countdown clock has started again. In March, I will be going to Biltmore. I will be running in the backyard to vineyard challenge. The challenge consists of BOTH a Half Marathon on Saturday, and A full Marathon on Sunday. So 39.6 miles in 48 hours. Tough? HELL YES! Doable, ABSOLUTLEY! Because I have THE GREATEST team, The Greatest COACH in the world, and a whole hell of a lot of support. 

So next week, you will get a 5k Report from this Saturday along with a little recap from this weeks workouts . 

So until Next week- 

From One "Idiot" to another

-John-

-IRC #2148

2 Weeks Out: Fine Tuning....

 Weeks Out: Fine Tuning 

When I started this, I entitled it "Every Mile A Memory" kind of as a memoir for what was about to happen. Coach even told me this journey was going to be "Life Changing". What I did not realize was just how big it would be. 

This was the final week. The final chance to adjust any slight details. Yes, the work was completed. But, I was still out there this week. 

Tuesday, I had 5 miles with 5 Strides. Coming off of a Half-Marathon the previous Sunday, this wasn't pretty. Frankly, I didn't want to do this run. But alas, I got my kester out there, and completed it. Very tired legs. Pace wasn't stellar, but it got completed. 

Thursday, I had 4 miles. Again, didn't have any desire whatsover to do this. Still tired and just didn't want to run. Got out there though, and it was the most aggrivating thing ever. I never could find my mojo, nothing. The entire time was a fit. I finally got so pissed, that I wandered into the woods for 15 or 20 min to a lil old trail. It was like in that 15 or 20 min, I found myself. There in those woods. It still wasn't pretty, at all, but I got it done. 

Saturday, oh boy. Saturday, I was gonna take a red box. I slept through my alarms. When I woke up I was in a screw it mood. However, one of my teammates was having the same kind of morning I was and posted. Well, that inspired me. So up and at em I got. What occurred next was the blessing. 

See, the race has a rule you have to uphold a 14 min per mile pace or get eliminated at the 15 mile mark. This had been worrying me this week. I had tried to push it away but it kept coming back. So I went out Saturday for 10. What happened was a gift. I felt great . Super duper relaxed. Since I didn't want to be there, i put on music to distract me. I SMASHED 10 in the face in 2:04. That averages to be 12:24 a mile. Well within the time. So, this run helped to quash those last few fears. Literally , when I was done I was all smiles. Its officially go time. 

As short as this seems , that was the week. Very light work, getting the legs back under me. Getting ready to ROLL! 

So, this is it. All the months and miles of hard work are ready to pay off. I have a couple of minuscule runs this week. Saturday I have a 15 min flush the legs out type run, and then Sunday, I get to officially join the 1% club of the population. To say I am fired up is an understatement. Let me tell you how you can follow me this weekend: 

From now until I leave Friday, I am going to be mostly silent on S.M. That is by design. I need to protect what I have worked for. If you want to chat, then please hit me on messenger. I will still be around, just kind of really laying low to protect everything. 

TRACKING ME ON SUNDAY: 

So, I have had quite a few inquiries on how to track me on Sunday. The best answer is this: 

Go to your app store on your phone 

Search for Marine Corps Marathon 

Download the app

Once you have it downloaded you can click on track runner

I am bib #1930 

I haven't fully decided how to cover this weekend. Whether I just lay low (which is the highest probability), or if I blog day to day. Probably just do one post when I get home most likely. 

Also, for next weeks race report, I have been asked to guest write on our teams blog. So, that will be where next weeks report. I will be traveling Monday, so It maybe later in the day or even Tuesday before I get it done. 

So, until next week- 

From one "Idiot" to another- 

-John- 

-IRC #2148

3 Weeks: 4 Bridges Desmond Doss Memorial Half Race Report

Weeks: 4 Bridges Desmond Doss Memorial Half Race Report

Wow. So here we are . I'm going to briefly walk you through this week before Sunday, because I want to spend the majority of today's post giving you a race report. This week was the final week before Taper begins. This week I had a couple 6 mile runs. One was with easy strides, which I basically treated like a Fartlek. So, a pickup to a Z3 for a few moments, then settle back into an easy stride. Wednesday was my last gym workout, so I took it very seriously. I wanted to quit after 2 sets. But, I was like, this is it. The last chance to strengthen. Do every single rep. So, I did a 15 min spin and then knocked out my workout. Thursday, I had some speed work. 6 miles with 4 at a upper z3. I felt ok. Really tired and sore, but I pushed on through. Friday I was off. I began to get packed for Saturday . Now , on to the RACE REPORT: 

Desmond Doss Memorial 4 Bridges Half Race Report 

First things first, I need to thank my Sister, Diana Fryar, and her husband , Ben, for making this trip a possibility. They graciiously put me up in a hotel room for the night that turned out to be above and beyond. I am so blessed by them. Thank you both so much . 

So, coming in, my goal was simple. Stay healthy, relax, have a good run. This was the last run before Taper time. This was getting those miles in and having a little fun. I had discussed with coach and was going to latch on to the 3 hour pace group and run. 

I woke up and instantly had some funniness. I spilt my dry oatmeal EVERYWHERE! Made a mess. Laughed it off, made more, got dressed, and went down to catch the bus. Once to the site, I got off my feet . We didn't leave till 733 and it was only like 6. Took my shoes off, and laid down. Relaxed. 

Before the race, I met up with my pacers to join the group. We left out at 7:33 . It was already warm, but overcast. It was absolutely gorgeous for the run. 

As we left I felt good. I found myself right up front with the 2 pacers . At first there was a bunch of us, and it slowly whittled down. The deeper we got, the better I felt. I was on good form. We were using intervals 4 min run one walk. Both girls were named heather that was pacing us. One was getting ready to run her first full as well. we talked some about this. As time wore on, things quited down. Except for the encouragement from these ladies. These ladies had it all together. I mean a perfect plan. They kept an eye on our speed, checking on us. It was such a beautiful run , and the pace so well done, I had time to snap pictures. Here are a few from the run: 

We got to mile 7 and one of the pacers had to drop for a restroom break. Guess who got handed the flag? ME! I stayed right with our main pacer. Once she took it back I relaxed again, but when this happend again, I was more than ready. Honestly, I didn't want to give it up the 2nd time, lol. 

Around mile 10, we noticed this girl. She had hung around the whole time but started to struggle. We devised a game plan to get her to the end if she was there by mile 10.5 . sure enough she was. From that moment on, it became personal to all of us. She was finishing with us. At mile 11 one of our pacers dropped to check on her , and then came back. She said she was gonna finish herself. But by a quarter mile later, here she is. I made it my job then to encourage her, to keep her strong. I was perfectly fine. I was happy, very strong, and just loving the fact I had held with the front pacers for 3 hours without missing a stride. I made it MY MISSION to bring this girl home. 

When we came down the shute to finish, I was all sorts of goosebumps. I caught sight of my sister, and her husband. They were there. I looked at them momentairly, and then it was decided. hey , the 4 of us that have done this, lets form a line and then finish together as a unit, the way we started. And that is just what the heck we did. What a special moment. Here are a few pictures from that moment. The girl in the white shirt in the 3 hour pace group is the one we guided home. She would wind up with a HUGE 45 min PR. To say I am proud is the biggest understatement ever. I have no words ! Just Blessed! 

Overall, I couldn't be happier. I don't think my words do it any justice. These friends I will remember for a life time. In 3 hours, they became my best friends. Because I was ever present in the race. I ran this with no headphones. And honestly, I believe thats the way it will be happening from now on. I am more aware and sociable without the distractions . I enjoyed the heck outta myself, The memories from this event will hold a special place in my heart. After 7 halfs, this ranks right up at the top. 

As I have sat here and tried to choke back my emotions while writing this re-cap, the same thought that came to my mind as they have thorughout the night: What if my calling in this amazing awsome sport is to give back by becoming a pacer. Im not saying i will do this all the time, but what if I did a few races a year and paced the 3 hour half groups. Something to think about as I wrap up this race report. 

Overall, what a wonderful event to be a part of. I will def be doing this again next year for sure. 

So, here we are. Taper Time. Finally after Months upon months of Hard Work its here. Time to refresh the legs and get ready for the A MAIN. This week holds some shorter distance runs, an annoying 4 mile run, and a 10 mile Saturday. No gym, nothing. Rest and relax and get ready. 

So, that is gonna conclude this weeks report. 

Until next week , 

From one "Idiot" to another 

John 

IRC # 2148

4 Weeks: The final Countdown

 Weeks: The Final Countdown 

Wow! So here we are . This close. I can smell taper in the air. Its coming. I just need to hang tough for one more week. Physically I am like a machine. I'm purring on all 8 cylinders at top performance. Everything is working perfectly. Mentally I am there as well. This past week was a big mental week for me. As everyone knows, I put my heart and soul into this whole thing. So, its no surprise that I am really tired mentally. I'm ready for taper. Ready to rest, get everything back to its full potential, and give it hell come the 30th. I have a goal in my head as to what I think its doable in, but I don't want to share that yet. Let me take you back through the week that was. I actually had to go back into my calendar and look at it. Normally, I can rattle it off, but for some reason, this week, it was like what did I do. LOL! 

Monday I was off. Yes, I know I was off last Saturday and Sunday, but Monday it felt amazing to be able to come in and lay down and just REST! Period. and thats EXACTLY what I did. REST . 

Tuesday, lets talk. LOL! I went crazy a bit. I did it to myself . I woke up and packed lunch as normal. But, come lunch , I wanted nothing healthy. NOTHING. I wanted crap. So, you know what , I ATE IT. ALLLL OF IT. Cookies, Pizza, more candy, more sugar. ALL. ATE IT! Then, I had a 5 miler. Ya know, the 5 miler was kinda rough at first, and settled down. Guess what, I did it to myself. Am I proud of it, NO! Was it worth it, eh, debatable. LOL! But, I did make it happen. Really was in no mood to run, but made it happen. Not the best , but by far not the worst. 

Wednesday was gym day. Core and hips with a little bit of cardio. I really felt like I kicked ASS Wednesday. I really felt pretty damn strong. Mentally, still tired. Realized that, and explained it to coach. She was very proud of how I could step out of my way, and understand what was going on. Very cool moment. 

Thursday, 6 miles with 4 at a upper z3. When I went out, to warm up I had 1 easy mile. I had in my head 1 at z2, 3 at z3 upper, and 1 at z2 to cool down. But the math didn't make sense. Note: I never was good at math. I HATED MATH ! So, I checked, then like crap , 4. Ok. Gotta do this. I was about dead around mile 3, when break stuff by limp bizkit came on. Well ok then. Back to crusing I went. Finished it off with a nice solid run. Pretty good day out. 

Friday i was off. Again, more rest. 

Saturday, the 20 miler attempt 2 with a 5k. The plan was to get up at 3 , be out by 4. DO 17, come home, grab the stuff, and go do the 5k to end. Well, that didn't happen. You see I slept in even with alarms till 4. NO biggie. Up, breakfast , dressed, stretch , warmup , drop water, out the door by 5. At the start it was so muggy, but the further I went the cooler the temps. By daylight I was at 7 miles, I knew I needed to get home for the 5k. So, the decision was made, first 10 on the road. Then home for 3 on the treadmill. Anyone who knows me knows I LOATHE a treadmil. But It came in handy. The first half marathon was good . Nice and solid. 

Then I got off, got ready, and went for another .8 of a mile run to registration for the 5k. After I registered, I knocked out another mile. So were sitting at 14 by the 5k . At this point, I was tiring. The adrenline helped to get me through. Ran my race in the 5k. Came home with a 4th place AG. The guy who took 3rd , I ran with the whole time, he would go ahead, then I would. If I would have known, I might have kicked and gotten my medal, but that wasn't the objective. Just to put the miles in and break the monontiony. It was a good race. Best swag bag I have gotten in a while. LOL! 

After I got done, that put me at 17, so I had 3 to go. I slowly ran, jogged, and walked the last 3. By this point I was exhausted. Everything hurt. I got it done though. 

Overall 20 Saturday was GRAND! I needed that. Earlier in the week, I thought I was nuts for asking for 20 again. I even considered trying to get it dropped to 17. But I fought and made it happen. Period. It was a GREAT DAY!

Sunday, I was off. I basically slept off and on all day. 

So honestly, a long week, but a GREAT WEEK! 

So this coming week is 3 out. The final week of Build. Coach already has me in a mindset of relaxing. All the hays in the barn. Its time to lock it up and get the weaponry ready for war. This week will be another Huge build. I am not sure how I am going to survive at this point. Everything is becoming a blur. But one day at a time. One moment at a time. One green box at a time. Thats it. My week will conclude next Sunday with a Half in Chattanooga that my sister and her husband will be there to witness . It will be the first time I have had support on the course and at the finish line. I can't  wait. Next to MCM, this is the most excited I have been ALL YEAR for a race. My instructions are a Z2 Effort. So, I am going to latch into the 3 hour pace group for the half and see how that feels. Plan to stay with them right there, but if I get tired, Ill pull back . So, thats really whats going on. 

So, until next week- 

From one "Idiot" to another 

 

John 

-IRC #2148-

5 Weeks: RECOVERY

Weeks: Recovery 

Finally, after what seemed like an eternity, it came back around to recovery. Hard to believe this is the last one of these that I will see in build. The finish line is clearly insight. Things are starting to fall right into place. Progress is definatley happening. 

Monday I was off. I went to the gym and foam rolled and then hit the hot tub. I was still pretty sore from Last Saturdays big 20 and needed to get my legs back under me . Tuesday, I had what I can only describe as an euphoric run. I could do no wrong. It was 5 miles easy with 5 strides. So, in non runners terms, don't go all out, but do use some effort here and there. I never intended to have this happen, it just did. I felt incredibly strong going out. I went over by the lake and I let loose. I never pushed. I kept it well controlled. I finally relaxed and my body just cruised. I put in 5 solid miles. All under 13 min miles, and the fastest was the last at 11:35 or so. I was jacked. Man, was I jacked. talk about an endorphin high! Wednesday was mess with my head day. I had leg strength day. I was like what is this all about. HA! Got in there and absolutely crushed it. Best form I have ever had. Best balance. It just worked out. Unreal. I think I was still rolling off that endorphin high the day before. Thursday, I had what would be my longest run this week at 7 miles in z2. Honestly, i felt great. Yep, I was sore and the first 3 or so felt off, but I kept trucking. It all smoothed out for another good run. I covered it in about 1:41. Thats about 5 min or so quicker till when I used to have to run 1:45 as a time run. So I was pretty stoked. Friday I was off. Mowed the yard. Got off the legs. Saturday I had planned to sleep in since I had a fun activity but my body was like no. I was wide awake at 3. WTF. LOL! I did fall back asleep till about 8. Then I went out for Pokemon hunting with friends. Yes, I do have the best coach Ever who assigns things like this time to time. But the key is, I put in the work, and I get little rewards like this. Yesterday I was off. Time to relax . Honestly, that was it. Nice Easy week. It was nice. 

This week, we go back to build. This is it. The final countdown. This week will be a long week full of the usual. It's capped by my 2nd go around with 20 and then I get to take part in a 5k for the last 3 miles. Nope, not racing, just gonna use it as a way to break up 20 miles and then also to just see how I handle that Adrenline kick at the end and see how i can control it. I know I am in trouble if I get outta hand, and I sure don't want that, so this should be fun. Gives me something to spice up 20. So, its gonna be a fun week. Make games out of it. Be the best you can at each day . One day at a time . Thats it. 

So, until next week-

From one "Idiot" to another

-John-

-IRC #2148-

6 Weeks: 20 Miles : Attempt #1

 Weeks: 20 Miles : Attempt #1 

What a week! This week things really got incredibly tough for me and the funniness also began to take shape. Some pretty incredible things this week and some serious laughable moments . 

In an effort to keep my body confused, and making progress, this week was the end of a build cycle, but the workouts were a bit different. The only strength day I had this week was an upper body day. Yep, always trying to keep me confused. LOL! Normally I would have had a leg workout, but nope, upper body. 

Monday, I had a 5 mile run. I just felt like I was out of power . Period. Just nothing. I warmed up well, and felt OK. But I knew that I was going to be in for it coming out of the gates. Just felt like I had 0 power. It didn't help I went one of my more difficult 5 mile loops at home. But, in the end, it was done. Wednesday, I had another 5 mile run, with 3 in an upper z3. Again, by far, not my best, but lets remember that I was on pretty decently tired legs. 

Thursdays Workout was my massage that I have scheduled. Literally, I had to have that. My legs were 100% wasted, and that helped tremendously to freshen me up for Saturday. Friday I was off and came home and got off of my legs . I knew what was awating and I wanted to have everything I could have at my disposal. 

SATURDAY : 20 Miles. Attempt #1

Saturday was the day. We had finally arrived at 20 miles. I got up at 330 am . Laid in bed till 3:45 Got up then, got my gear on, and made my oatmeal and protien powder bowl. Ate it, ran out, made my water drops, came home , and went through some runners warmup yoga to make sure I was ready. I was nervous but optimistic. As I left out , it was dark, and I felt great. Well, best as could be. I tried to hold back some. The marathon you do not want to come out fast, or your gonna regret it later. I was trying to work on that. My plan was 5k chunks. Keep 2 at around 14:30 and then the third mile, try to lower the time to under 14 without getting out of my zone 2. I managed to do this the first 2 or 3 times. Then, I had some moron try to run me down , NOT ONCE, but TWICE. Luckily, I am very heads up , and was able to move in time. IDIOTS. But it did mentally get to me. I wanted to kill that dude. Made me a nervous wreck. Things were ok, but not the best. I began to tire at mile 11. I stopped at home by mile 14. Grabbed another water and a few bites of an orange. Headed out back down town. By this time, my feet were hurting and so were my calves. they were spazzing. By the end of this loop I was at 16 or so. I was dying. It hurt. I was in tears. But I kept thinking one mile at a time , take this as you need too. Breathe. Just FINISH. DO NOT QUIT! GO! 5.5 hours after I started, it was done. 20 miles was successfully completed. Was it the way I wanted, NOPE! I was physically and mentally spent. Period. I crawled in , undressed, and was cramping so bad, I just laid down and stayed there. I was just spent. Finally regained enough strength to pull myself up and move. Wasnt' fun. I was waddling like a duck, but it got done. I left coach notes as always. I basically asked for a 2nd go of 20. Why? Because I can do better than this. I know I can. Give me it on the front of a build cycle, I can kill this. Period. I expect to shave about 15 min or so off the time in 2 weeks. Also, I have been granted permission to run the first 17 and then hop into a 5k race , but not race it and go from there to finish it up. Something to have me look froward to and give me a lil pep in my step. Teach me how to finish so to speak. Do I dread the 2nd attempt. Yes and NO. No because I know I am gonna rock the hell out of it ! Yes , because I know how tired I was. Its Monday as I write this. As of this am, when I sat down, I have not had socks or shoes except sandals on my feet since the run ended. Just cant stand them. lol. So really, thats about it for this week. A long week, culminated with a big end to a build. 

RECOVERY WEEK!!! I couldn't be happier. However, still need to work on getting the final pieces mentally glued into place. After this week, we have 2 weeks of big build left before taper. Getting to be at a couple events really gives me something to look forward too. 

So, that's it for this week. 

Until Next week: 

From one "Idiot" to another: 

-JOHN-
-IRC # 2148-