Nj Ultra Fest 2011 March19-20

to start, i was super pumped for this race. mostly because i new i would be seeing some great friends from previous races including virgil crest!!

the drive from ct wasn't bad, mostly because it was after 10:00 at night when we hit the road because i had to work, and robbie was nice enough to drive while i tried to get some zzzz's in the back. got to the race sight just before 1am and passed out for a couple hours. up at 3am to pick up my race bib and bag, which was great! included in the entry fee was a tech tee and a great all purpose sports duffle with 3 zip compartments! the first runner i bump into is zsuzsanna (who would place 2nd in the 100 mile course) i don't know if i recognize her but she pegs me as the "accidental 100 miler at virgil crest!" the east coast ultra scene you end up seeing a lot of familiar faces, its great. sticking around to see more runners off for the 4am race start of the 100 miler i found johnny getting geared up for his race! we exchanged hugs, and words of encouragement. i would be seeing him out on the course due to the looped layout.

back to sleep for me!! for a couple hours anyway.

snoozed a couple times then finally up at 5:30. my race was starting in 30 minutes. i ate quickly and filled my camel pack with the goods i would need, my go to race formula of water and nuuntablets, and a couple organic food bars. scarfed down some food and went in search of coffee. coffee is always a race day essential for me!

i lined up with the other runners, with my headlamp beaming in the dark i was not nervous at all. i had decided only 2 days earlier that i would switch from the 50k course to the 50 mile course, and i was hardly ready for what i was about to start. but a huge smile on my face and feelings of pure excitement were enough to get me going.

and off we went trotting into the darkness....

the first portion of the course was along the grass then lead into a single track trail section. a sharp turn and soft ground left one runner down in the mud just a 1/4 mile into it. while settling into my rhythm for the day i made a goal for myself to take this one easy. feeling great, but knowing i was a little undertrained for this one, i didn't want to push my limits and go out too fast. soon the trail took us out onto a short road section, then through the grass again to turn onto a carriage trail. the beginning miles of my course would be 2 loops of the western section of 16 miles each. then the shorter 9 mile loop on the eastern side 2 times. (the 100 milers would do each section 4 consecutive times!)

falling instep with various runners at different times we had good conversation that helped pass the time. the course was very flat and demanded little attention so it was nice to be able to chat with fellow runners and hear stories of how they got to the "ultra scene".

i soon crossed paths with johnny and betsy (3rd place female finisher). johnny was my life line at virgil crest so i was so excited to be seeing him again! and betsy i knew from lake waramaug 50 mile. we were going opposite directions but we stopped for a second to chat anyway!

eventually i found myself a little more comfortable running alone. i enjoyed the conversation, but found that i picked up my pace a little when running next to other people. normally that would be great, but i really was trying to take it easy. my first loop back to the pavillion where the start was i was thrilled to see my support crew, robbie and my dog drago, waiting for me. i had never had any kind of support at a race before so it was great to see them waiting for me. i didn't need much so i pressed on pretty quickly. getting close to the marathon point i was happy with my pace. i was very consistent and my body was feeling great! but that soon changed. once i completed the western loops and was headed out to the east side i started to feel a little pain in my left knee. it wasn't bad though so i continued on. soon i forced myself to walk a little while i was eating. and really focusing on my form so i wasn't adding any pressure. the pain didn't get worse, but it didn't get better either. but i was here to finish so i just tried to forget about it. the 9 mile loops were mentally easier to tackle so that helped. the sun was shinning warm and all the runners, including me were still smiling at this point! coming into the pavillion for my last turn around i see robbie and drago again. we walk together a bit and its a nice little break. but not too long!! at 41 miles i'm happy to have just 9 to go. falling into rhythm again i decide to listen to a little music to help get me going. the carriage trail provides the same scenery mile in and out. the music definitely helps. as well as seeing all the other runners. i have done some races were i've gone more than an hour before i see a face! when your hurting it sucks to be alone, so that was my favorite part of this race! luis is out for the 100 miles. i've seen him a couple times and so far he looks great! i hope that continues, as i know how hard it can get out there mentally. then i cross paths with mishka, he is out here to complete his first 50 miler and to do it in under 11 hours. when i see him he is on his way to finishing in under 9 hrs!! i don't want to stop him so just yelling out encouraging words while we pass will have to do. i'm super pumped for him to be surpassing his goal. so pumped i start running faster. i look down at my watch and realize i can finish this thing in 10 hrs! all the sudden running faster hurts less, crazy i know! i reach the turn around quickly and before i know it i'm running towards the pavillion. that last 9 miles was a breeze!! not so easy that i wish i was doing 100! it felt great to finish, and i did it in 9:58. not my fastest time, but i was very happy. also happy to see my "boys" robbie and drago at the finish cheering me on. back at the tent a quick baby wipe shower for me and fresh clothes then down to see the post race massage therapist. felt great, but it was too short!! my muscles started to tighten up pretty quickly but i could still walk. break time for me, i shoveled some left over pasta into my mouth and washed that down with a beer then laid down for a little rest. but before i knew it johnny was coming in off his 4 laps of the west side.

a group of us had our tents next to each other, and lined up just past the pavillion along the course so you could have your own little staging area if you needed. he sat and put his legs up and grabbed my beer and chilled out for a bit. only 4 x 9 mile loops to go. breaking it down seems less daunting. after a short break johnny was off.

i tried resting some more but i was feeling wired. i walked around the campsite and mingled with other runners....

the rest of my night would consist of little sleep to no sleep. i decided to spend the night crewing at the main aid station for the 100 mile runners. bundled up in the cold i waited as each runner passed through getting them what they needed. each runner with there own story, each with there own goal. some stayed a while to rest in between loops, others grabbed what they needed quickly and moved on. but every runner had the same look deep in their eyes... past the pain, past the thirst and hunger, past the cold!, you could see a feeling of accomplishment and even some pride in each runner as they counted down the miles. first time 100 milers, record breakers and even those that couldn't reach the 100 miles had earned that feeling of accomplishment and i felt honored to be a part of it. my efforts were minor compared to the race directors that were around ALL weekend working like crazy, and the volunteers that had been helping all day. i will make it a point to volunteer at a race that i'm not running in the near future, and recommend it to anyone interested in ultras.

overall i had an excellent experience at this race and would recommend it to many including road runners, first timers, runners that don't want to carry a lot, socialites, and beer drinkers. the post race brunch held a very low key awards ceremony boasting prizes for everyone that showed. top pick, the local beer :) always a runners favorite.

until next time...

kelly bird

Results March 19-20 2011

Prospect Park Duathlon March 19
Classic distance 5k run, 14 miles, 5k run
28   148 C Pascal Fuchs        M 41 FAIRFI CT   33   22:31  7:16    1:24   22   42:22 19.8    1:23   45   24:53  8:02         1:32:30   5/17   M40-44
International Distance 10k run, 28 miles bike, 5k run
7    31 I Jason Panzer        M 40 FAIRFI CT   14   49:40  8:00    0:31    6 1:25:17 19.0    1:11   16   27:48  8:59         2:44:25   7/23
Pascale did it too but got lost on second run so disqualified herself...was first woman though ;-), there were only 6 ;-)

NJ ultrafest 50 mile

Kelly Bird did it again, she is amazing:
And her time 9:58!!!

1/2 marathon in New Haven:
386 165 Liezl Moscaya 08:23:52 10:34:12 02:10:20 39 F 13.1M her first one!!! That was very good.
Benji did it too in her best time as well!

NYC Half marathon March 20:

Please send your results, we like to know what you are doing!

Hooker

Kim

F47

5342

Monroe

CT

USA

4613

1705

125

1:57:51

0:26:15

0:53:26

1:21:47

1:51:26

09:00

First time under 2h way to go!

Race Results St Patrick's day 4 miles race Sunday March 10 2011

17    Valentin Lopes                    Bridgeport  CT        756    29   M       3 25-29      23:28    5:52/M

54    William Seanor                    Fairfield  CT         114    45   M       5 45-49      27:01    6:45/M

77    Susan Fegelman                    Milford  CT           775    47   F       4 45-49      28:20    7:05/M

96    Peter Danyluk                     Bridgeport  CT        385    51   M       5 50-54      29:00    7:15/M

148    Steven Charles                  Bridgeport  CT        627    38   M      18 35-39      30:22    7:36/M

230    Naomi Panzer                   Fairfield  CT         886    41   F       7 40-44      32:31  8:08/M

231    Louise Rothwell                   Fairfield  CT         173    39   F       6 35-39      32:31    8:08/M

233    Jeffrey Casucci                 Fairfield  CT         559    39   M      24 35-39      32:40    8:10/M

234    Kim Hooker                      Monroe  CT            531    47   F      10 45-49      32:46    8:12/M

243    George Charney                 Wilton  CT             50    44   M      28 40-44      32:59    8:15/M

452    Anne Moreno                    Trumbull  CT          319    43   F      30 40-44      37:14    9:19/M

Well done racers! We are proud of you for racing so fast!

Group Rides for Triathletes

Riding in a group is one of the most enjoyable parts of being a triathlete.  It’s an opportunity to chat with friends, work together as a team, and push yourself a little harder.  

Triathletes sometimes shy away from group rides for a variety of reasons, for example:

“Drafting makes it easier and I won’t get the right workout done.”  WRONG.  It doesn’t get easier, you just go faster (Greg Lemond said that).  If you want to go harder than the group you can ride on the front.  You can also speed up and double back.  Just let people know.  Sometimes it makes sense to just go out on your own, but your training plan doesn’t need to be so rigid!

“I don’t like riding close behind another rider.”  Being uncomfortable drafting is common at first but with a little practice, it’s just like driving a car on the highway.  Make sure the riders you are following know what they are doing, stay alert and enjoy the ride. 

“Those guys are too fast, I can’t keep up.”  While this is possible, it is actually easier than you think to keep up with faster people on a group ride.  Drafting can provide a 25%-40% power advantage (i.e., you can ride with people 25-40% faster than you as long as they don’t mind you following their wheel).

Here are some tips for riding in a group:

Follow the wheel in front of you.  Stay from 12 inches to a half bike length directly behind the rear wheel of the rider in front of you. If you leave a big gap in front of you, you may get dropped and everyone behind you will get dropped.  Make sure you are riding behind people you trust.

Look ahead.  Try to look up the road and at the wheel in front of you at the same time using your peripheral vision or move your eyes back and forth every few seconds.

Keep it steady.  Don’t jam the brakes or swerve hard. When in front try to maintain the pace you were riding at when behind someone. You don’t need to hammer hard.  Keep an eye on your bike computer and maintain a steady pace.  If it’s too hard for you to keep the pace then peel off to the side, let the group come by, and jump back in behind the last rider.

Standing up.  Avoid standing up when you can.  When you stand up you automatically slow down and can cause the rider in front of you to touch your wheel.  If you must stand then upshift to a harder gear and pedal harder.  you can also call out “standing” first.

Aerobars.  Never ride on your aerobars when riding behind another rider (unless you are racing a team time trial). You can ride carefully in your aerobars if you are the first person in the line (and only if you are good at handling your bike).

You are responsible for the riders behind you.  Call out hazards and other changes of pace.  If you see a hole in the road, shout “hole”.  Look out for runners, walkers, dogs, cars stop signs and let people know.  If you are riding in front of the group you are responsible for warning people behind.

This is not a complete list of everything you need to know but it’s a good start. See below for a more comprehensive write up of Group Cycling and Pacelines that I found searching the web.

 Ride well and stay safe!

Jason

Group Cycling Etiquette and Paceline Techniques

The benefit of cycling in a paceline is to allow faster speeds and permit riders to rest while drafting in the slipstream of others.  The primary objective when riding in a group or paceline is to be smooth and safe.  Always stay cool, calm, relaxed and observant.  Be predictable.  Pedal smoothly.  Ride in a straight line.

General Safety

• Obey the rules of the road!  Obey all traffic laws.
• Ride no more than two (2) abreast.  Keep a single paceline in traffic.
• Do not obstruct traffic.  If necessary, pull off the road to allow following vehicles to pass.
• Stay as far to the right hand side of the road as safely possible.  DO NOT ride along the center line of the road!
• Move completely out of the road when stopped or waiting.
• DO NOT ride down in aerobars while in a group or paceline.  IT IS NOT SAFE FOR YOU and IT IS NOT SAFE FOR OTHERS!!

Communicate!

• Use hand signals to indicate all turns, stopping, slowing, and road hazards.
• Use verbal warnings.  This includes warnings for turns, stopping and slowing.

“Car up” to warn of approaching vehicles.

“Car back” or “Coming around” to warn of passing vehicles. 

“On your left” when overtaking and passing (always pass on the left!) other cyclists.

• Point out and loudly announce hazards in and along the road.  This includes potholes, bumps, dead animals (road kill), gravel, sand, dogs, runners, pedestrians, cars, or anything hazardous to a cyclist.

Group Cycling Basics

• NO SUDDEN MOVEMENTS!!  Riders need to ride straight, steadily, and smoothly.  Your riding affects all the other riders in the paceline, so be consistent, safe and predictable.  Always be aware of what is happening around you.
• If you accidentally brush shoulders, hands, or handlebars with another rider, do not panic.  Stay relaxed, lean slightly in, regain balance, and pull away.  Allow your upper body to absorb any bumps.  
• If you have a mishap such as a flat tire, dropped water bottle, or mechanical breakdown, remain calm and DO NOT slam on the brakes.  Slowly, smoothly and calmly ease out of the paceline.  Once you are clear, slow down before stopping off the side of the road.  If you are at the back of the group, announce to the other riders that you have had a mishap and are stopping. 
• ALWAYS be considerate to other cyclists and motorists!!  Your actions reflect directly upon all cyclists.
• Do not litter.  Put all wrappers in your pockets and dispose of all trash properly.

Drafting in a Paceline

• Paceline - a string or line of riders who alternate turns riding at the front, “pulling”, and then resting by “sitting in” and drafting in the slipstream of the other riders.
• Drafting – riding in the slipstream, or pocket of moving air, created by the rider(s) in front.  This technique enables the following riders to maintain speed with less effort.
• Ride a comfortable distance behind the wheel in front of you.  Begin riding 2-3 feet away and work up to closer distances as you start to feel more comfortable.  Practice helps!  Experienced riders will ride within a few inches of each other’s wheels.
• Do not fix your eyes on the wheel in front of you.  Look beyond the rider directly in front of you to see what is up the road.  Be aware of everything that is in front of you!
• Do not overlap wheels with the cyclist in front of you.  If your wheels do touch, the rider behind should smoothly and calmly slow down.  The rider in front should maintain his line and speed.
• DO NOT brake suddenly!  If you roll up on the rider in front of you, soft pedal and smoothly ease over to one side.  Allow the air resistance to slow you down.
• Avoid gaps in the paceline.  If a gap does open, smoothly and slowly accelerate to close it.  DO NOT “attack” by accelerating quickly to close a gap.  This creates more gaps in the paceline behind you.  If a gap opens and the following rider cannot close it because he’s “cooked” or too tired to accelerate, then smoothly and slowly accelerate around him to close the gap.
• DO NOT sling or rock your bike backwards when rising from a sitting to a standing position, i.e. when climbing a hill.  When most recreational riders quickly stand to accelerate, they force their bike backwards, possibly causing the rider behind them to brush wheels or react by braking.  When standing, signal your intention, then put extra pressure on the pedals and stand up slowly.  On the flip side, when approaching a hill, be aware of the speed of the rider in front of you and anticipate any slowing. 
• When riding downhill riders in a paceline may accelerate at different speeds.  If you are overtaking the cyclist in front, do not slam on your brakes.  Slowly and smoothly move to either side of the rider in front of you and allow the air resistance to help slow you.  The faster the group is riding, the more reaction time you should allow for adjusting to other rider’s different speeds.
• Riders in a paceline generally agree on how long the lead rider will pull, or remain in the lead position.  It may be measured in time, distance, or until someone becomes tired.  For example, the lead rider may pull for a mile before “pulling off” and “catching back” on the rear of the paceline.

Passing and Pulling

• Generally, the lead rider in a paceline will signal their intention to “pull off” by flicking or wagging their right elbow, and then pull off to the left after their turn at pulling is completed.  There are some exceptions to this rule, but pulling off on the right should be avoided and limited only to experienced riders in echelons during windy conditions. 
• IF you are in the paceline’s second position, DO NOT accelerate when taking the lead!  As the lead rider pulls off to the left side and smoothly decreases speed, the second rider should maintain the speed of the group.  If the paceline’s speed is to be increased, do so slowly and smoothly after the lead rider catches on at the rear.  Allow the lead rider to “catch on” at the back and benefit from the draft.  Remember, he just did a pull and is probably a little tired.  If you surge, the lead rider pulling off may be “dropped” because they are too tired to accelerate and “catch on” at the rear of the paceline.
• When pulling at the front, maintain the speed of the group.  Do not stay on the front so long that you become tired and slow down, decreasing the speed of the line.  Keep the pace steady!
• DO NOT overexert yourself at the front when pulling!  Stronger riders should pull longer; weaker or tired riders should take shorter pulls.  If you are too tired to pull, do not be embarrassed to simply pull through immediately and drop to the back of the line for a rest.
• When pulling, DO NOT pour on the full power until you are exhausted or “blow up”!  Save enough energy to catch on at the rear of the paceline and recover.
• When the lead rider pulls off, he should slowly move to the back of the group while pedaling and maintaining some speed.  If that tired rider stops pedaling, he may slow too much and not be able to catch on.  Stay close to the group as you drift back as this will help shield the other riders from any crosswind.  When you are beside the last rider in the line, smoothly pick up your speed and move over behind his wheel.  Be careful not to slow down too much, otherwise you will have to accelerate hard to catch on to the paceline, or miss the group all together.
• As you move forward in the line, DO NOT pull out from the 2^nd or 3^rd position.  You will open a gap for the riders behind you, and force them to accelerate to close the gap.  If you find yourself at the front and are too tired to take a pull, simply pull out.  This will not take any more energy and will prevent opening gaps for the riders behind you.
• When riding downhill, lead rider should NEVER stop pedaling.  Coasting or “soft pedaling” will force the riders behind to brake and cause “seesaw” gaps in the line. 
• On an uphill grade, the lead rider should maintain the same effort, not the same speed. 
• If the group is traveling too fast, sit on the back.  If you need to stay in the back when the front rider pulls off and moves to the back of the group, move to the left out of the line so you are on his wheel and allow him to catch on behind the rider in front of you.  An advance verbal warning such as “catch on” giving that rider plenty of time to react to your move is helpful.  Only do this when you are at the back of the group, as riders behind you may want to pull through and the lead rider catching on at the back probably wants as much rest as possible.

10 years and going strong! New Year's Speech at the Panzers in January!

Whatever you can do,

Or think you can, begin it.

Boldness has power, and genius,

And magic in it.

-GOETHE

Before I start I want to say a big thank you to the Panzers for offering their home for our New Year Party and all the hard work that comes with it. Thank you!

And thank you all for coming tonight!

10 years! I can’t believe it but life goes by very fast…I know what it means, you get older and time goes faster and faster.

I would like to go back 10 years for a bit and go back to when Trifitness was created. 10 years ago freshly back from Florida, land of free time, tennis, pleasure, babies pretty good. First triathlon in Siesta Key, could not swim or hardly, borrowed a bike from a 5’8” woman I knew, averaged 14mph on a flat course for 10 or 12 miles, ran well though and got hooked! Little funny story the guy who won that race was called Ian Ray!!! Apparently there are 2 Ian Ray in America, fast triathletes as well!

Life in CT was different and busier, commuting, crazier life really. Paul was not exercising, I had ran my first marathon in 2000, still hooked on triathlon, on a bike that Paul got me from Good Will ($25!). We had that idea to start a triathlon program at the Y in Fairfield 3 classes a week, swim, bike and run! And about 12 people or so showed up and one of them was Maura!!!! Maura is still with us and quite interestingly you were commuting to the City at the time, then you stopped and now back in the City. I would like to recognize Maura for the most loyal athlete 10 years with us!!!

Do you have a quick word Maura?

It has been so far an interesting journey and a journey worth traveling. We meet each year new great people, we make friends. We see life happening in front of us. It is so exciting!

We have seen babies born and babies to be born, romance and weddings. Actually I would like to also recognize the first real Trifitness “wedding to be” with Jen and Gus, they met at the pool on a Sunday afternoon last year!

People go away - Muriel and Marteen in Chili, The Rothwell family going to Houston, Kelli moving on the West Coast…

Thanks all of you for being here tonight. Thanks coaches Valentin and Rickey for being at the studio at 5am and 9pm. Thanks Paul for being there and encouraging me all the time. You are all special and you are all worth knowing, I am very proud to what you have achieved and are achieving. But most of all I thank you all for your friendship!

Those winter rides on the rare warm days. What to do when your done.

By Dan Kurzatkowski

It’s a beautiful rare warm winter day (or not so cold) and you just got back from a great bike ride. You get off your bike and think that was great. I’ll go inside and make a nice warm recovery drink or something to eat to top off the ride. You rack your bike in your garage or house and think what to do next. Well you can leave your bike the way it is and just go inside and do your thing. Or you can wash all of that salt and sand off your bike so it will last a long time. Not cleaning your bike immediately after a ride will start the corrosion process. Five or ten minutes with a small bucket of soapy water, a soft brush and pump sprayer is all you need to keep your bike nice.

When you get back from your ride (also after any Tri race where you swam in salt water) a small amount of prevention will save a lot of headache down the road. We all know that salt rusts steel and corrodes aluminum on our cars but it will also do it to your bike, and quickly! Cables, chains, bearings and even carbon fiber do not like salt. If you clean your bike immediately after your ride and quickly dry it off it will save you from expensive repairs at the bike shop and also save your frame from damage.

Take a small two quart bucket with warm water and a small amount of automobile car wash soap and swish it around with a soft cleaning brushy to make the water sudsy. DO NOT use kitchen dish soap, it will strip the lubricants and oils from your bike that are their to protect it. Get a small 2 gal pump sprayer from Home Depot and put clean warm water in it maybe a half gallon. Gently brush your bike over with the soapy solution. This is just a quick brushing, not a scrubbing. After you have cleaned it with the soapy water, rinse the bike gently with the pump sprayer. You want to do a light spray just to rinse the soapy water off . Finish it with a quick wipe down of the frame and components with a soft cloth to get any excess water off your bike. If you decide to wait you’re letting the salts to start their work. The greatest destroyers of nice carbon, aluminum and steel bikes is salt corrosion. I have seen $5000 bikes ruined in just a few years. Winter road salt, Tri races held in salt water and you’re own body sweat can really damage your bike. This can easily be prevented with a few minutes of care.

New Year's Day run in the Snow!

Happy New Year to everyone! The day was gorgeous yesterday and I hope you enjoyed it.

Yesterday I woke up not feeling too good or let's say too fresh...but what do you expect after a New Year's Party? I had promised Mark C I will meet him at Troutbrook at 8am.

The day seemed beautiful, not too cold where I live, sunny perfect for running in the trails.

Well it was a great run but SO hard! My legs this morning are very sore!

Mark and I ran/walked for 1 hour in the snow. Heart rates soaring, sweat dripping down or faces and bodies, hills up and down, nobody else crazy around!

The trails were fine to start with, packed snow no ice but uphill. Then it became almost virgin snow and deep snow. It was getting harder and harder to lift our legs.

The trails with packed snow will give you an incredible workout, will boost your cardiovascular system and work stabilization muscles, all the way from ankles to hips. Mark and I could feel every single muscles in our legs but also our core muscles working. It felt like a strength workout.

There is one thing to remember with running on the snow: do not expect fast times, it will probably not happen, try to just enjoy the workout, the scenery, beauty and everything else that comes with running on great snowy trails.

Be ready as well with hydration and proper clothing and shoes. Also try to run on familiar trails to avoid getting lost!

Marathoner and Olympic bronze medalist Deena Kastor shares her tips for running in the snow:

For light snow conditions I have a pair of the Asics Gel-Arctic shoes, which have little studs on the bottom for better grip and are water resistant. If I need extra traction, I add Yak Trax (yaktrax.com). As the snow deepens I will use Kahtoola Microspikes (kahtoola.com) or crampons over my shoes. If there is a huge storm that is dumping multiple feet of fresh powder, I use snowshoes with a narrow back so I can run in them. Sometimes these are difficult workouts, but that is when we often feel the most gratification.
I wear form-fitting, water-resistant clothing. If the conditions are on the harsher side, I wear a thin layer of Vaseline on my face to protect from the wind and snow. (Do not use Vaseline if it is sunny—you will burn!)
In the winter months I run about 15 to 25 miles a week in packed powder and deep snow, depending on what Mother Nature brings. My snow runs are always an easy evening run where I am not straining to run a certain pace but rather enjoying the weather and scenery that winter brings.

We finished our workout with a 35mn run on the roads and it felt so easy!

I highly recommend everyone to take the trails this winter and run or walk them. Make sure to wear the proper clothing though, you will sweat and your feet will get cold at some point.

See you all out there!

Here is what you want to do after such a run: rest and sleep. I took a long nap in the afternoon yesterday.