This morning run was through a "machine" forest. The last time I walked through it, I couldn't enjoy the far view, only had a tunnel of trees and a line of sky directly above us.
I set out too hard, felt good but burned all my beans, so the last nearly kilometre was done walking.
Today's RAAAD was The Cure fantastic Mixed Up, some absolute bangers on that album and one of them was our wedding song ;)
On yesterday's #TunnelVision #marathon #race (https://sigmoid.social/@BenjaminHan/115008049760755945), @recollir sent me this article: "How Much Does #Heat Affect Running Pace?" https://www.runnersworld.com/training/a65351982/heat-impact-on-running-pace/. In short: a runner can expect to add 20-30s/mi for every 5F increase above 60F.
So I adjusted my pace stats from yesterday, assuming linear temp change throughout the run, starting from 62F ending at 80F, 25s penalty/5F.
Result: adjusted finish time 3:16:12 pace 7’29”/mi !!! I could have BQ'ed!!! 
The important thing here with elevated temperatures on race day is to accept to not be able to run the pace and time one has hopped for to be able to do and just start with a slower pace right from the beginning (and say goodbye to the ego during warm up).
This will make the race still pleasant, and will avoid a lot of suffering at the end. But most importantly it will also allow for a faster recovery. And then maybe another attempt for a PB or BQ in the upcoming following weeks. Never wrong to have a second other marathon booked 4-5 weeks after the A goal marathon for another chance if things don’t work out.
Many years ago, wife ran the Stockholm marathon at 25C and more. She started directly conservatively with a pace 15s slower than initially planned (she was a sub 3h10min runner). Though it was her slowest marathon (3h26min) she did not suffer at all, enjoyed passing all the people (who went out too fast without considering the heat) in the last 10K and could even increase the pace a bit towards the end.
Heat over 20C == give up on initial pacing plans right from the beginning.
I ran my 3 fastest sub 2:50 marathons always in October (Frankfurt and Chicago). 5C-8C at the start and 10-12C towards the finish. Perfect conditions for PBs.
I did never ran a warm weather marathon at real race pace and pushed it there. It never made sense to me to sacrifice performance, energy and recovery during those conditions. Either I took it really easy or I intentionally DNF:ed them at 26-34K using them just as an assisted somewhat faster long run.
https://www.runnersworld.com/training/a65351982/heat-impact-on-running-pace/
Tracksmith Steps Further Off-Road, Launches Eliot Range Trail Shoe https://www.irunfar.com/tracksmith-steps-further-offroad-launches-eliot-range-trail-shoe #trailrunning
Barefoot beach run with sunrise.
Best way to start the week!
4/n
It was so bad that I was actually having doubt if I could finish. Well, I persisted, and tried my best to have a strong-ish finish — at least about the same pace as how I started.
I was really disappointed with the result, but after a steak dinner, I felt much better. My quads and core definitely need more work, but I think heat also played a large part of today's poor showing.
My next marathon race in October is a flat one (~200ft) -- onward!
3/
The first half actually went according to plan - time was 1:40:44. But then disasters started to strike:
- Mile 17 my quads started complaining, especially the left one.
- Mile 20 it started threatening to quit (cramp). And my left big toe was complaining too (black toe AGAIN!).
- Shortly afterwards I started to have a side stitch.
2/
First, weather. We started out from Snoqualmie Pass at ~62F (16.7C) and finished at North Bend at ~80F (26.7C). There's actually a heat advisory out today (see picture) 
. Last year at North Bend around the same time the temp was ~68F (20C).
I grabbed electrolyte at every aid station, and consumed all of my 7 gels. It was hot. 
This absolute beast of a view 
Le moi at Piz Languard.
(A technical run despite a niggle in my left big toe and two weeks of easier terrain for recovery.)
#trailrunning #running #Norway #SilentSunday
An interesting approach! The key takeaway:
❝Don’t fall into the trap of trying to get race vert for every run or in thinking there is a certain amount of vert you need to hit each week to be able to perform optimally.
—Andy DuBois
https://mile27.com.au/how-much-vert-should-you-do-each-week-its-not-what-you-think/
Day 15 after ligament rupture.
Went out for my first run since then. 2 hours something hike‘n run. Went okish, sometimes still a little pain but all right over all. 
Temperature of 35/36° C was the real challenge.
#trailrunning #running #runnersofmastodon
#SilentSunday — Rockville Bridge, #Susquehanna River. Did not know: "The Susquehanna is one of the oldest rivers in the world — between 30 and 300 million years old — and one of the few rivers that cuts directly through mountains. It can cut about one meter of bedrock per 1000 years." (from another Susquehanna River Basin Commission information placard)
#photography #photo #foto #fotografie #fotografia #running #TrailRunning #nature #trees #sunshine #Harrisburg @histodons #Pennsylvania #geology
