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<span style="font-family:'Times New Roman';"><span style="font-size:medium;">Frosty 50K Salem Lake, Winston Salem, NC</span></span><br><br><span style="font-family:'Times New Roman';"><span style="font-size:medium;">OK, here is my first attempt at a race report following my first ultra. I apologize upfront for rambling but sitting in a USAIR club during a layover.</span></span><br><br><span style="font-family:'Times New Roman';"><span style="font-size:medium;">I had planned on being better prepared, pretty sure I am not the first person to show up for a run with that in the back of their mind.</span></span><br><br><span style="font-family:'Times New Roman';"><span style="font-size:medium;">I traveled back from New York arriving home in NC Friday night. Excuses were popping into my mind:</span></span><br><br><span style="font-family:'Times New Roman';"><span style="font-size:medium;">1) I hadn’t run over 20 in more than a month.</span></span><br><span style="font-family:'Times New Roman';"><span style="font-size:medium;">2) I had started low heart rate training and shouldn’t compromise it in a 50K.</span></span><br><span style="font-family:'Times New Roman';"><span style="font-size:medium;">3) I was tired, it was a long week at work.</span></span><br><span style="font-family:'Times New Roman';"><span style="font-size:medium;">4) It was 28 degrees at the start (Hey, I moved to NC for a reason!)</span></span><br><span style="font-family:'Times New Roman';"><span style="font-size:medium;">5) I had to get up at 4:30 to make it over to Winston-Salem that morning to run.</span></span><br><br><span style="font-family:'Times New Roman';"><span style="font-size:medium;">All that considered I knew missing this run was not the way I was going to start off 2008.</span></span><br><br><span style="font-family:'Times New Roman';"><span style="font-size:medium;">So 8:00 AM start, everyone slowly getting out of their cars. I planned on taking it slow just wanting to make it through the miles. Worst case I felt I could make it through 22-24 reasonably well and stumble/walk home. It was a double out and back 7.5 miles around a relatively flat Salem Lake.</span></span><br><br><span style="font-family:'Times New Roman';"><span style="font-size:medium;">As I was getting ready to run and talking to some of the folks around me I hear, “Hey 201 (my number) they called you to sing the National Anthem”. Thankfully it was a joke because that would not have been pretty.</span></span><br><br><span style="font-family:'Times New Roman';"><span style="font-size:medium;">Off we go, trying to keep it slow, unsure what to expect and fearing mile 20 or so at mile 1. No way to live. I fell in with a good group and unfortunately enjoyed the conversation but remember no names. About mile 5 I started running with a guy from Concord named Bill. As the miles and conversation clicked by we joined up with others, passed, and got passed and clicked off miles in the 10:15 – 10:45 pace. Low heart rate training unfortunately flew out the window as I was about 10 beats over but enjoying myself so decided not to stress it too much.</span></span><br><br><span style="font-family:'Times New Roman';"><span style="font-size:medium;">The wind was just enough to keep us honest and the gloves on the hands. Every 3-3.5 miles were stations with peanut butter and other essentials. This is a big thing I need t work on, I carried a water bottle and Cliff Blocks. My plan was to sample the fare along the way but outside of pretzels I never felt comfortable doing that. I did take 2-3 Cliffs every hour (150 cals or so) and that was great. Tried Pepsi at one aid station but either my mind of the soda made my stomach upset so I passed on that from then on.</span></span><br><br><span style="font-size:medium;"><span style="font-family:'Times New Roman';">Back to the running. At some point we set a goal of anything with a 5 in the front being good, 5:30 being where we would like to be. Everything seemed ok through 23.5.</span></span><br><span style="font-family:'Times New Roman';"><span style="font-size:medium;">1st ½ - 2:46 – ok right on target</span></span><br><span style="font-family:'Times New Roman';"><span style="font-size:medium;">Mile 23.5 – Ouch- what happened to what I used to call quads? Not sure if that was mental or physical but I suspect both. In my mind on the trip over I had told myself, “run 23, walk 8 and call it a success”. Well unfortunately (but thankfully) at mile 23 I was still running and talking to Bill. He was not comfortable with the thought that maybe I had nothing left in my tank so he pushed a little. It was a tough 7.5 for me and he could have left me several times (I was actually praying for that a little) to walk in but he stayed with me. We took our time coming in and came in a little over our goal. Without having to tow me in I am sure he would have been well under it but hard to express the thanks.</span></span><br><br><span style="font-family:'Times New Roman';"><span style="font-size:medium;">2nd ½ -2:54</span></span><br><span style="font-family:'Times New Roman';"><span style="font-size:medium;">Total 50K – 5:40</span></span><br><br><span style="font-family:'Times New Roman';"><span style="font-size:medium;">The event was very well organized. I am at awe seeing the leaders on the double out and back and everyone I met at the event either organizing, running, or supporting were tremendous. I have to run and catch a flight so I have no more time to ramble if you are still with me.</span></span><br><br><span style="font-family:'Times New Roman';"><span style="font-size:medium;">Take care,</span></span><br><span style="font-family:'Times New Roman';"><span style="font-size:medium;">Jerry</span></span><br><br><span style="font-family:'Times New Roman';"><span style="font-size:medium;">Here are the full results:</span></span><br><br><a href="http://www.twincitytc.org/RaceInformation/Results/tabid/67/Default.aspx" target="_blank"><span style="font-family:'Times New Roman';"><span style="font-size:medium;"><span style="color:#606420;">http://www.twincitytc.org/RaceInformation/Results/tabid/67/Default.aspx</span></span></span></a>
 

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Well done on your first ultra (frosty 50k was my second ultra a few<br>
years ago). Don't worry about cheating on low HR for a race - now<br>
you can get back to business!
 

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Discussion Starter · #3 ·
Thanks, that is my intention. I have approximately 13 weeks until my goal race with 2 marathons between now and them. My intent is to run them both as supported training runs and try to be more patient in them. No question that training has allowed me to run more volume than I ever have before.
 

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Congrats on going farther than ever before! Based by your even pacing, you are doing something right.<br><br>
Recover well and good luck with your endeavors.
 

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I enjoyed your report and description of the course, which I know is home to a few ultra events each year. It sounds like you surpassed your expectations by far. I would like to pace that smartly if I attempt another ultra distance.<br><br>
Good luck with your races coming up -- maybe we'll see you at Umstead this year? It's in your back yard.
 

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Congrats Irish,<br>
Though I have little experience, it seems<br>
to me that a running partner helps lighten the load somehow<br>
Good luck on the goal race.<br>
Good report.<br>
jjj
 

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Discussion Starter · #7 ·
No question running with someone made the pacing easier. We fell in to a comfortable pace and stayed there.<br><br>
I am signed up for the 50 at Umstead, and the marathon there in March.
 
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