April 2017 Running Challenge
Replies
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_nikkiwolf_ wrote: »
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@girlinahat I've got a Tomtom watch too; and mine for sure has no auto-stop feature. Strava on the other hand subtracts all the time it thinks you were stopped, so whenever there are some traffic lights or photo stops along the way, my final average pace on Strava will be faster than the one from the watch data directly.
yeah - but this was even when I physically PAUSED the watch
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Date Miles MTD ------ ----- ------- Apr 02 5.0 5.0 Apr 05 4.3 9.3 Apr 07 6.4 15.7 Apr 08 4.3 20.0 Apr 09 5.0 25.0 Apr 11 5.1 30.1 Apr 13 5.1 35.2 Apr 15 5.1 40.3 Apr 16 5.1 45.4 Apr 20 5.1 50.5
I am the unchallenged King of 5.1 Miles.8 -
@juliet3455 - I think you can change a setting in Strava to have it cut out time standing still from your run. Like the others I have the opposite problem, Strava always says I was faster than Garmin. While my Garmin shows both an Elapsed Time and a Moving Time, the time Garmin shows as the official time is always Elapsed Time. On Strava it always shows the shorter Moving Time. I haven't found a way in Garmin yet to make my Moving Time my official time, but to be honest I like having it this way. At an event my time would be Elapsed Time so my Garmin keeps me honest, while Strava lets me see what was possible.3
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@lporter229 Fantastic race report! Thanks for taking the time to write it up, and I hope your hamstring feels a lot better soon.
Today's run felt just as tough as yesterday's, and many in the group also said that things were tough going this week...possibly the higher humidity and temperatures could be affecting everyone? No idea, but tomorrow's usual long run ain't gonna happen and will be much smaller, probably around 5 miles or so at a slightly quicker pace. We'll see.
03 - 13.37
04 - 9.59
05 - 13.39
06 - 10.75
07 - 13.36
10 - 10.73
11 - 9.27
12 - 8.16
13 - 8.89
14 - 2.33
15 - 13.14
18 - 11.37
19 - 13.51
20 - 8.89
Total: 146.75 / 175 miles1 -
Date Miles today - Miles for April
4/1 20 miles - 20
4/2 10 miles - 30
4/3 REST DAY
4/4 10 miles - 40
4/4 4 miles - 44 << Daily Double
4/5 6.2 miles - 50.2
4/6 6.2 miles - 56.4
4/6 4 miles - 60.4 << Daily Double
4/7 REST DAY
4/8 16 miles - 76.4
4/9 REST DAY
4/10 7 miles - 83.4
4/11 7.5 miles - 90.9
4/12 REST DAY
4/13 8 miles - 98.9
4/14 5 miles - 103.9
4/15 14.5 miles - 118.4
4/16 REST DAY
4/17 6.2 miles - 124.6
4/18 5.5 miles - 130.1
4/19 5 miles - 135.1
4/20 5.5 miles - 140.6
Upcoming races:
UAH 8K - 3/6 <<< 34:33 3 in AG
Oak Barrel HM - 4/2 <<<< 1:38:00 3 in AG
Bridge Street HM - 4/10 <<< 1:36:33 3 in AG
PEO-AVN Team Day 5K - 5/4 <<< 19:10 (2.9 mi) 1 in AG 5 OA
Cotton Row Run 10K - 5/30 << 44:57 PR
Firecracker Chase 10.2 miler 6/25 << 1:20:22 1 in AG & 15 OA
Huntsville Half Marathon - 11/12 << 1:35:55 2 in AG & 25 OA
Rocket City Marathon - 12/10 << 2:44:41
Elkmont Hound Dog Half (unofficial) - 1/21 << 1:46:48 2 OA
Elkmont Hound Dog Half (rescheduled) - 2/18 << 1:41:04 1 in AG & 24 OA
Kentucky Derby Festival Marathon - 4/29
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4/1 - 7.7 miles in sunny San Diego
4/2 - Travel day
4/3 - Rest day
4/4 - 5 comfortable miles.
4/5 - 4.4 miles.
4/6 - 5.05 miles.
4/7 - Unplanned rest day.
4/8 - 6.31 super hilly miles.
4/9 - Too many hills :-(
4/10 - 5 miles.
4/11 - 4.93 miles of track/speed work. Then upper body weights.
4/12 - 4.5 miles.
4/13 - 4.9 miles. Some hip soreness that I am going to have to keep an eye on.
4/14 - Unplanned rest day / life day / holiday prep.
4/15 - 9 mile group run. Hip not perfect, but improved.
4/16 - 5 miles. Ugh...too much buffet.
4/17 - Planned rest day.
4/18 - 4 miles of track/speed work. Then upper body weights.
4/19 - 5 miles.
4/20 - 5.1 treadmill miles. Trek class. Humid at the Y today!!
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@garygse - The struggle is real! While it's only been in the 60's for the most part on morning runs this week, the humidity has been so high my glasses fog up. I've definitely noticed more struggling than expected.1
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After so much hard work of going to bed early and getting my needed sleep, I found myself wide awake most of last night! I doubt I slept more than 3 hours. BUT nonetheless I finally got up for a before work run
I was running behind but at least got out and ran 20 min. My pace was slow and cadence low and it's super humid here also. We're supposed to get a bunch of rain now so probably can't run again until Sunday unless the rain breaks or is light enough at some point for a rain run.
The geese were totally in my way today
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4/2-3.3 miles
4/3-3 miles
4/5-3.5 miles
4/6-2.5 miles
4/8-4.2 miles
4/9-5 miles
4/14-5 miles
4/17-6 miles
4/18-3 miles
4/20-2 miles
total-37.5 miles
Did 30 minutes on the elliptical last night. Got up at 430 am to run, and could just not get into it, it took me 27 minutes to go 2 miles. Hopefully morning runs get easier, because summers coming up and who wants to run in the heat, and there is no A/C in my workout room.
Training for:
5/14-womens run-5mile
7/9- Missoula Marathon-Full Marathon
9/17- Montana Marathon-Full marathon4 -
Just realized I hit the century mark for this months mileage. I remember just a couple years ago, maybe less, hitting my first 100 mile month and basking in what an impossible achievement that seemed for me. Now I find myself just noticing it perchance while I try to hit my monthly goal relatively early on in building my base mileage back up. Weird how that works.
As I started today's run I thought I may be pretty exhausted after the new weekly mileage, all hilly, on a longer up cycle than I've ever done (week 4 of 6 compared to past 3 week cycles). Yet during my second mile the afterburners kicked in somehow and my form felt strong, pace picked up, and I was powering up the hills and everywhere for that matter. My HR was still in my desired target range, so it was a great run apparently (despite the warmth and humidity I just complained about earlier).
Rest day tomorrow, then the Garmin Half Marathon in Olathe KS on Saturday. I'm planning to run that one as a standard long run. We'll see if I can constrain myself properly.
4/1 - 10 miles
4/2 - 4 miles
4/3 - 4 miles
4/4 - 4 miles
4/5 - 4 miles
4/6 - 4 miles
4/7 - rest
4/8 - 10 miles
4/9 - 4 miles
4/10 - 4 miles
4/11 - 4 miles
4/12 - 4 miles
4/13 - 4 miles
4/14 - rest
4/15 - 12 miles of death by hills
4/16 - 4 miles
4/17 - 8 miles
4/18 - 4 miles
4/19 - 8 miles
4/20 - 4 miles
100 of 120 miles complete
Upcoming Events:
4/22 - Garmin Half Marathon
5/20 - Running with the Cows Half Marathon
6/3 - Hospital Hill Half Marathon5 -
Yesterday was my cross training day so I did some yoga. I did Runner's Yoga by Gaiam I found at the library and it was super easy that I felt I got nothing out of it. Anyone have a good recommendation for a yoga routine, even a Youtube video, that's not too difficult but still challenging? And I refuse to go to a class and embarrass myself is why I do it at home0
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@lporter229 - Great race report. You ran a classic first time Boston. If When you go back, you'll have a better idea what to expect and how to manage the race.
No running for me today. Scheduled visit with my podiatrist. He totally missed the clue that I was wearing the current year Boston Celebration jacket, and asked me about the race that was up and coming last time I saw him. Took me a minute to dredge Bend, Oregon out of my memory banks. Then I had to tell him, "The feet you're looking at ran the Boston Marathon two days ago." I'm pleased that it wasn't obvious to him that I had just run a marathon. I still have all my toenails. He says I have blisters under my calluses, could I take a few days off? I expect my feet will be fine when my quads let me run easy again.
Went to see the documentary, "BOSTON - An American Running Story" this evening. Worth every penny. I'll have to write my sister and tell her she should have tolerated the hour drive from Lincoln to Omaha to see it, and dragged my other sister (the retired music teacher) along for the mini-documentary at the end on the making of the sound track.
Saw more people at the movie who didn't look like marathon runners than I expected, as well as seeing several familiar faces. Lots of chatter about how various folks' marathon went on Monday. Good times, nice way to pass time while I'm waiting to be able to run again.
It may have been a classic first time Boston, but you definitely helped me to prevent some of those classic first time mistakes. I owe you tons of thanks for your great advice on managing the course. As far as making it back to Boston, I doubt it will happen in 2018. Even though it was a BQ, my time is probably not good enough to guarantee me entry and I doubt I will be running another marathon before September.
Congrats also on your fabulous finish. I know it wasn't exactly what you wanted, but you were wise and managed things well and still came in with an amazing time. And best of all, you didn't do any real damage to you body. I hope you have a speedy recovery.5 -
@lporter229 - Wow! That sounds like a fantastic experience! Makes me want to do it too! Still haven't done a marathon, let alone a BQ...but, I'm only 43 so there's time
@Elise4270 and @SkippyGirlsMom - I have NO willpower when it comes to ice cream (or brownies), my kids even make fun of me for it! The pint idea is a good one, but Dixie cups are not going to get it done.
Serious question: If I decide to stretch things out after my early June half and do a fall marathon, how many miles will I typically need to do on weekdays if my long run is on Saturday? Training time may really become an issue if it is much longer than 75 minutes or so. TIA for any input.1 -
@hesfeld I'm not sure if it will be challenging for you or not, but I like the "Five Parks Yoga" videos on youtube. If I want to do some yoga, I usually do one of those two:Yesterday was my cross training day so I did some yoga. I did Runner's Yoga by Gaiam I found at the library and it was super easy that I felt I got nothing out of it. Anyone have a good recommendation for a yoga routine, even a Youtube video, that's not too difficult but still challenging? And I refuse to go to a class and embarrass myself is why I do it at home
https://www.youtube.com/watch?v=zzcIbLtOV4g
https://www.youtube.com/watch?v=QdC8Z3ewJ_8
There are tons more from her, though, in case those are too easy for your taste. I like that channel in general, because I find the videos to be well made - many others I've tried are trying so hard to be calming by speaking very softly or putting "relaxing" music that annoys me instead
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Since we are on the topic of video recommendations: Does anyone have any recommendations for good crosstrain/strength workout videos with kettlebells? I just got a pair last week.3 -
Total weekly mileage is the best predictor of success for a full marathon (I am certain that is plagiarized from 1000 other sources). You want about 50-60 miles/week as your peak mileage to be in decent enough shape for a full. There are exceptions, some people do it with less, but there are even more people who get injured doing a full marathon and most all of them are due to not being ready for that distance.Serious question: If I decide to stretch things out after my early June half and do a fall marathon, how many miles will I typically need to do on weekdays if my long run is on Saturday? Training time may really become an issue if it is much longer than 75 minutes or so. TIA for any input.
You should have some long runs that push towards 3 hours in your peak week(s). You should do regular long runs of 2+ hours, preferably 2.5 hours. You need to get used to running for a long time because what is going to get you in a full marathon is not the distance, it's the time spent running. The more time you spend running on race day, the higher your chances of getting hurt or bonking. That's what training helps with.
As for distances run on long run days or weekdays, go by the 2.5 hour rule for your long run, and keep your weekday easy runs capped at 60 minutes. Also make sure your long runs are not more than 1/3 of your weekly mileage. Based on your pace you should be able to figure out what these distance will be to start. From there it is about either increasing your pace to stretch those distances further, or stretching your long run (if possible) towards the 3 hour range and maybe adding a mid-week middle distance run (less than a long run, longer than a normal run). That mid-week long run would be over 60 minutes naturally, but would be the only weekday run like that.2 -
@WhatMeRunning - Thanks! That definitely seems doable with my schedule. I already follow the 1/3 rule for long runs. 2.5-3 hours on weekends with 60 minutes most weekdays also seems doable. May just have to do this for the fall.3
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@_nikkiwolf_ Thank you so much! I am not advanced by any means so I will check those out! And good luck with the kettlebells! They are such a great workout. I think I did a kettlebell DVD by Bob Harper and couldn't finish, it was so intense!0
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@lporter229 Great race recap! Congrats on an amazing race and another BQ
@_nikkiwolf_ Thanks for posting your experience with Mizunos. I was a little nervous to get wide width with them since I did that recently with a pair of Sauconys and they ended up too big. I'll probably go with regular width.
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@lporter229 - Wow! That sounds like a fantastic experience! Makes me want to do it too! Still haven't done a marathon, let alone a BQ...but, I'm only 43 so there's time
@Elise4270 and @SkippyGirlsMom - I have NO willpower when it comes to ice cream (or brownies), my kids even make fun of me for it! The pint idea is a good one, but Dixie cups are not going to get it done.
Serious question: If I decide to stretch things out after my early June half and do a fall marathon, how many miles will I typically need to do on weekdays if my long run is on Saturday? Training time may really become an issue if it is much longer than 75 minutes or so. TIA for any input.
Serious answer Can you do doubles a 1-2 days week? In my not-a-marathoner mind, the long run is going to have to broach the 3-4 hour mark at some point. I don't know how you'll get the training runs/weekly miles needed if 75 minutes limited your long run. Even if you eat ice cream by the pint(s). That's all I have on the matter.
ETA @WhatMeRunning good answer- but how much ice cream should he be eating?1 -
On long run days you can have extra ice cream. After the marathon, all you can eat!3 -
WhatMeRunning wrote: »Total weekly mileage is the best predictor of success for a full marathon (I am certain that is plagiarized from 1000 other sources). You want about 50-60 miles/week as your peak mileage to be in decent enough shape for a full. There are exceptions, some people do it with less, but there are even more people who get injured doing a full marathon and most all of them are due to not being ready for that distance.
You should have some long runs that push towards 3 hours in your peak week(s). You should do regular long runs of 2+ hours, preferably 2.5 hours. You need to get used to running for a long time because what is going to get you in a full marathon is not the distance, it's the time spent running. The more time you spend running on race day, the higher your chances of getting hurt or bonking. That's what training helps with.
As for distances run on long run days or weekdays, go by the 2.5 hour rule for your long run, and keep your weekday easy runs capped at 60 minutes. Also make sure your long runs are not more than 1/3 of your weekly mileage. Based on your pace you should be able to figure out what these distance will be to start. From there it is about either increasing your pace to stretch those distances further, or stretching your long run (if possible) towards the 3 hour range and maybe adding a mid-week middle distance run (less than a long run, longer than a normal run). That mid-week long run would be over 60 minutes naturally, but would be the only weekday run like that.
I think I've broken all of these rules......
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Goal - 40 miles
4/3 - 2 miles (gotta start somewhere)
4/5 - 2.5 miles
4/7 - 5 miles
4/8 - 1 mile then crosstrained
4/10 - 2 miles and strength train
4/14 - 5 miles
4/15 - 2.5 miles
4/20 - 2 miles
Total Miles - 22 miles0 -
Ended up getting sucked into the world of strava, so I haven't been poking in here as much. Mileage is down to about 40/week as I'm much more focused on the bike & swim as of late (so I'm not expecting much more than a 3:15 out of Pittsburgh in 3 weeks), but wanted to see the Boston recaps in advance of next year.
@mobycarp - Congrads on finishing, although getting as far in the race as you did on the course at a very solid pace before things falling apart late has to be a bit frustrating. Definitely take a few days off before hanging up your marathon shoes, as I think you have the ability to be spectacular at the 26.2 distance if the stars align on race day. Maybe I've just been lucky on all but one of my marathons, but given your normal running paces, I'd think another finish near the top of your AG is out there for you in Boston given what your competition is doing on the course.
@lporter229 - Sounds like you had a great strategy (in the heat), were super-disciplined to stick with it early in the race, and I'm really glad things held up for you. I hope they re-expand the qualifier field to 24,000 and if so, given the running boom is post-peak, your time may hold up (as I'd selfishly love to have an MFP buddy there in addition to my local teammates).
@Stoshew71 - Good luck at the Kentucky Derby! Although wouldn't the 2:44 from Rocket City be good enough for a BQ "Rocket City Marathon - 12/10 << 2:44:41"? Getting into sub-elite territory these days!2 -
April Running Totals (miles)
4/1 – 18.19 paced run
4/2 – 3.90 easy 30 minutes
4/3 – rest day
4/4 – 10.75 tempo intervals
4/5 – 6.85 group run
4/6 – 8.18 tempo intervals
4/7 – rest day
4/8 – 12.07 paced run
4/9 – 7.83 almost easy 60 minutes
4/10 – 4.51 easy 30 minutes + 4 strides
4/11 – 7.81 warm up, speed work, cool down
4/12 – 3.81 easy 30 minutes
4/13 – 5.45 easy/MP workout
4/14 – travel day
4/15 – 4.12 easy run along the Charles River
4/16 – 2.61 20 minutes on last part of course
4/17 – 26.43 Boston Marathon
4/18 – travel day
4/19 – rest day
4/20 – 2.12 recovery run
April total to date – 124.63
Nominal Challenge Goal – 150 miles
Real Goals: Run Boston. Finish healthy. Recover well.
Today's notes – 48º F (9º C) at 10 this morning was just too tempting. Threw on some running shorts, shoes, and an old Rochester Marathon shirt and went out for a recovery run, even though the test of Turkish get-ups and squats this morning says my sore left quad isn't really ready for prime time yet.
First few hundred meters were dubious. Felt that quad with every left foot strike. Ran around the neighborhood debating with myself how short to cut it, and the quad got feeling better as I warmed up. But there were twinges. Dithered between 2 miles and 20 minutes, and ended up deciding it was enough at 2.12 miles in 17:23. HR barely got into Zone 2 for a bit, mostly stayed in Zone 1.
Don't think I damaged anything today, but I notice I'm back in hypochondriac mode right now. We'll see how that goes; denial mode after Boston 2016 didn't work out very well for me. On the bright side, my cold is less bad, and the little bit of running seems to have helped that. In a week, I'm sure the cold will be old news. Just lousy timing on when it peaked.
2017 races:
January 1, 2017 Freezeroo #2 (Resolution Run 7.5 mile) (Mendon, NY) Finished in 50:45
January 7, 2017 Winter Warrior Half Marathon (Gates, NY) Finished in 1:32:40
January 14, 2017 Freezeroo #3 (Pineway Ponds Park 5 mile) (Spencerport, NY) Finished in 33:42
January 28, 2017 Freezeroo #4 (Hearnish 5 mile) (Victor, NY) short course, finished 4.88 miles in 32:50
February 4, 2017 USATF Cross Country National Championship Masters 8K (Bend, OR) Finished in 35:39, team won the 60+ Men's cross country championship
February 11, 2017 Freezeroo #5 (Valentines Run "In Memory of Tom Brannon" 8 Mile) (Greece, NY) sat out due to training schedule
February 25, 2017 Freezeroo #6 (White House Challenge 4.4 mile) (Webster, NY) short course, finished 4.34 miles in 27:51
March 11, 2017 Johnny's Runnin' of the Green 5 mile (Rochester, NY) finished in 33:25
March 18, 2017 USATF Masters 8K Championship (Shamrock 8K, Virginia Beach, VA) finished in 30:59, PR for 8K
April 17, 2017 Boston Marathon (Hopkinton, MA) finished in 3:49:42
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OMG so i have a room booked and everything for my marathon in July, and I went on to register, and its so real now that Im having a hard time filling out the form, the nervousness just hit me, yikes.
Im a very nervous person i guess you could say, ive talked myself out of doing a lot of things in my life because I get worked up and panicky about it, and its been my goal for the past few years to force myself out of my shell. But the irrational fears still hit me often, my first race, almost didnt do because when I got there, I started freaking myself out, I ended up doing it, and better than I thought, but thats the last race ive done because of my anxiety.
I will NOT talk myself out of this race though, I know I can make it, I just have to talk myself into it again, haha. Ive noticed running has helped me a lot with my anxiety, I can now run outside by myself (which sounds strange to most, and I get it, but it has been a legit fear for years)10 -
Serious answer Can you do doubles a 1-2 days week? In my not-a-marathoner mind, the long run is going to have to broach the 3-4 hour mark at some point. I don't know how you'll get the training runs/weekly miles needed if 75 minutes limited your long run. Even if you eat ice cream by the pint(s). That's all I have on the matter.
ETA @WhatMeRunning good answer- but how much ice cream should he be eating?
Ha! It is just weekday mornings I am limited to ~75 minutes. I can get the 3-4 hour long runs in on Saturday or Sunday. I was mostly concerned about needing to go more than 7-8 miles regularly on a weekday.
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I completed another 5k this morning, sticking to my commitment of 5k every second day. A total of 50k of my 75 commitment completed!
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Serious answer Can you do doubles a 1-2 days week? In my not-a-marathoner mind, the long run is going to have to broach the 3-4 hour mark at some point. I don't know how you'll get the training runs/weekly miles needed if 75 minutes limited your long run. Even if you eat ice cream by the pint(s). That's all I have on the matter.
ETA @WhatMeRunning good answer- but how much ice cream should he be eating?
Ha! It is just weekday mornings I am limited to ~75 minutes. I can get the 3-4 hour long runs in on Saturday or Sunday. I was mostly concerned about needing to go more than 7-8 miles regularly on a weekday.
if you can average 7-8 miles each week day, that gets you to 35-40 mpw keeping your long runs in the 15-20 mile range and you'll be OK. I don't go over 52 mpw on my current training plan, and that includes 20 mile LRs..... yeah...I totally break the 30% rule....
To add to the DD thing. I'm looking at having at least some DD's in my next training cycle, but that's because of (what I find to be) my insane second goal race for the season.1 -
@karllundy- I do not agree that running huge amounts of miles is critical for marathon training. I have run 5 marathons and only once have I ever run more than 60 miles per week. I have done up to 10 miles on a mid week long run, but I usually limit it to 7 or 8 miles. Not that I recommend it, but I have known people that have run marathons by training with only one long run per week and nothing else. Anything you do in addition to your long run is going to make the race easier for you, but it is that long run that is critical in preparing your body for 26.2.
@Ohhim - I hope you are right. At least I think I do. Right now I am still not sure I want to run another marathon. But if I do, I would love to go back to Boston. It would be great to see you there. It was an amazing experience and you are going to enjoy every second of it!
@_nikkiwolf_ Thanks for posting the yoga videos. I am excited to check them out!
@angmarie28- Congrats on signing up for the marathon. Don't let your nerves get the best of you. I think a healthy dose of nervousness makes you better at racing.4 -
The crowd at this point was unbelievable. Thousands of people just cheering me on. I don’t think I could have made it without them. Then came the best surprise of all. As I made the turn onto Hereford Street, there was my husband, shouting my name. I wasn’t expecting to see him again because the finish line area is crowded, so we just agreed to meet at the designated area. But there he was to give me that extra little push I needed to make it onto Boylston.
The trek down Boylston Street might just be the longest segment of a race I can remember. It honestly felt like I was running on a treadmill, or that somebody was taking the finish line and moving it back with every step. I could see it, but it wasn’t getting any closer. Where were those bleachers? Shouldn’t I be there by now? I’m quite certain I could not have lasted another step, when all of a sudden there it was, the blue and yellow painted asphalt that was the finish line of the Boston Marathon. I had dreamed about this moment forever. I gave it that final push and hit the button on my Garmin. It said 3:53:13. I had finished the Boston Marathon…in Boston Qualifying time! I could not have been more elated!
@lporter229 I'm not gonna lie, I started crying here! Congratulations, great report and race. The post race picture is awesome, I don't look that good after a 5K hugs girl!
@greenolivetree look at the babies though!
As a side note, I have been running, just decided not to track here this month
I signed Skip and I up for a bunch of races in the next few months. 3
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