Carl Schneider – B&A Trail Marathon – Sunday, April 8, 2018

BQ Base: 3:40:00 (Men 55-59) Goal: 3:38:40 (PR + ten minutes ) Actual: 3:36:01 057/227 Overall 011/041 Male 50-59 Place Div/Tot Name S No. Ag City St Split Ti Gun Time Chip Tim Pace ===== ======== ======================= = ===== == ================== ======== ======== ======== ===== 57 11/41 Carl Schneider M 1237 54 Ellicott City MD 03:29:42 03:36:25 03:36:01 8:15 Training: Bounced off NCR Trail Marathon, keeping my long runs over 10 Neuroma in right foot and hip pain (arthritis/flexor) limited my long runs, so I only ran with specific targets in mind (endurance, hills or intervals Tried to run shorter/faster/more often and my foot/hip hurt too much. I then end, had to ramp up quickly, only doing five runs longer than 11 (11+, 13+, 13+ 14, 15+ and 18+). Three week, 50% per week taper (as per Mr. Yost) seems to work best for me. Saturday: Drank Nuun all day after morning coffee, including one Sprite w/Nuun. Double Ramen w/chicken for dinner at 6:30 Went to bed about 11PM Sunday: Woke at 5:30, leave at 6:30 Coffee, toast w/almond butter and jelly for breakfast More Nuun pre-race Took 6 Gels, 4 SIS (no water required) and 2 GUs No gels available on course (but they stated there would be 2 stops with them) Great temps, started in 30s, ended in 40s, but a strong wind from the north (fire warnings) Right hip a bit painful right from the start, but never got worse (flexor or arthritis?) Started cramping (left calf 1st) after U-turn at mile 19, reduced stride and increased cadence to mange them. By the end, both calves cramped and quads a bit also. Off the trail is all sidewalk with down/up curbs crossing streets and driveways, much pain there. 26.27 mi Distance 3:36:02 Time 8:13 min/mi Avg Pace 551 ft Elev Gain 2,170 C Calories Start Temp: 39° Fair 8 , Feels like 34, 8 mph N wind Heart Rate bpm % of Max Zones 161 bpm Avg HR 179 bpm Max HR Running Dynamics 170 spm Avg Cadence 183 spm Max Cadence 1.15 m Avg Stride Length 7.4 % Avg Vertical Ratio 8.7 cm Avg Vertical Oscillation 49.3% L / 50.7% R Avg GCT Balance 275 ms Avg Ground Contact Time