April 2017 Running Challenge
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Thank you for all the prayers and support! I, my wife, and her family greatly appreciated it! My MIL was taken off the ventilator on Tuesday and she continues to breathe on her own. She was taken out of the ICU and while short term things are better than expected, the issue she faces is likely to become more frequent and more severe.
For my final week before the race, my mileage has dropped well below what I had planned. I've only run twice this past week, for a total of 14 miles, and won't run again until my race.
While the reduced miles has made all my little niggles, aches and pains go away and I feel quite good, I don't sleep well when my wife is gone and consequently I'm not getting near the sleep I should. I'm averaging no more than 6 hours per night.
I won't do any intentional carb loading for this race, but have raised my intake from a deficit to maintenance for the 2 weeks prior. I feel that I've tuned my fat-burning machine quite well and won't need maximum carbs like I would for a marathon, and what I do need, I can get on the course.
The run I had last night was fantastic! I went on my local, hilly trails and managed my best pace ever while still keeping my heart rate solidly in the middle of my Easy Aerobic Zone per Daniels even though I ran up all the hills.
To keep my post-race report, I'm going to post some a lot of pre-race stuff now. Writing this down helps me work through everything in my mind prior to the race. Feel free to skip.
Course description:
- Chippewa 50K and 10K Trail Run
- 50K on an out & back course on the Ice Age Trail
- 4610 feet elevation gain and loss
- Average finish time: 6:33:49
- Course Record: 3:45:05
- Aid Stations at miles 3, 10, 15.5, 20, 28. Aid stations will have PBJ sandwiches, bananas, Heed drink, Hammer gel, candy, pop, cookies and other items
- 8:00 AM start
- Weather: There's been an inch of rain in the day or two prior, likely making for muddy, wet conditions. Forecast calls for 32°F at the start, rising to mid 50's by the end of my race. Partly cloudy with little wind all day. PERFECT!!!
- The course is described as single track over rolling hills. It's said to be fully runnable but the constant up and down will gradually beat the snot out of your quads.
Pacing & Goal Finish Time
I've struggled to come up with a pacing plan or goal finish time for the 50K. Trail races are unique in that there are so many more variables that come into play than a road race. Weather affects a trail far more than it does pavement, the terrain is far more varied from trail to trail, and aid stations are spaced further apart
There's a website which compares ultramarathons, and even aggregates the results of those who have run the two different races being compared so if you run one, you can get a sense of how you'll do on the other one. Also, once you have completed a race tracked by ultrasignup.com you get a ranking based on your finish, which then is used to guesstimate your time on future races. @MNLittleFinn might be interested in this site: http://realendurance.com/ I compared Saturday's race to my recent Zumbro 17 Mile race. According to the site comparison, 45 people have completed the two distances with the 50K taking 1.87 (+/- 0.18) times longer than the 17M. Plugging my 17M time into that, I get a range of 5:22 hr:mn to 6:31 hr:mn. Not very precise but it's the best I have. The middle value is 5:57 hr:mn. Ultrasignup gives me an guesstimate of 6:15 for this race.
I'll do what I always do in a race...use my HR as my reference. Having never run the distance before my strategy will be to run the first 20 miles around 148 to 150bpm (High Aerobic per Daniels), take stock of how I feel, then if I'm up to it, run the remaining 10 miles at marathon HR of 155-156. When facing hills, I'll try to keep my HR below my LT of 167, walking as much as needed. On the downhills I'll need to be careful not to go too hard because that can really trash your quads...more so than the uphills.
Though I can't closely correlate any of this to pace, My goal time is 6:20 (pace of 12:15 including stops at aid stations) with a stretch goal of 5:59 (pace of 11:30).
Food & Drink
I never did fully test my fueling & hydration plan during training. I ran my long runs fasted for the most part, taking in only what was necessary on my unfasted runs. I have an Ultimate Direction hydration vest I'll be using. I have used that twice and like it quite a bit, but I should have used it more. In spite of that, I do feel confident in my plan of carrying:- 20 oz water
- 20 oz SiS Go Electrolyte mix (hydration, electrolytes, & 42g carbs/200 cals) - Similar to Tailwind or Heed
- 12 oz diluted honey (260g honey, 20g molasses, 5oz water - 210g carbs/740 cals)
- 4 strips of home-cured bacon mmmm...mmmm...MMMMM
- 1 pack belvita cookies (35g carbs/230 cals) in case I want real food on the trail
Run Gear
Temps are warm enough I'll be in shorts and a short sleeve wicking polo shirt (I've just discovered how comfortable these are to run in) with arm sleeves to keep my arms warm initially. I've never run in these before but they're easy enough to take off it they're a problem.
in addition I'll be carrying:- UD hydration vest to carry most things
- 2 nuun tablets
- small tube Vaniply for chaffing
- ziploc bag for empty gel packs
- wipes
- ear buds - I've never listed to music on the trail but they're light and I may need a mental boost at some point.
- phone
- Garmin/HR strap
- truck key
- SPI belt for my phone for easy access
- pickle juice
- three packets of SiS powder to mix at aid stations
We get a drop bag at the half way point. I haven't decided if I'll use one or not. If I do, it will have:- socks
- eye drops
- leukotape
- lip balm
- tums
- dry shirt
- the bacon and more cookies
Aid Station Strategy
- AS1 @ 3M - Skip - too early in the race to stop
- AS2 @ 10M - Refill water, refill SiS, drink Heed, eat PBJ, grab 2 hammer gels
- AS3 @ 15.5 - Refill water, refill SiS, drink Heed, eat PBJ and any other food that looks good, grab 2 hammer gels and my bacon, resupply from drop bag as needed.
- AS4 @ 20M - Refill water, refill SiS, drink Heed, eat PBJ and any other food that looks good, grab 2 hammer gels
- AS5 @ 28M - Skip, but will refill water if necessary. No sense eating at this point because the carbs won't get digested before the end of the race.
I reserved a room through AirBnB about 20 minutes from the start. An older couple rent out a bedroom and provide breakfast in the morning. Only $35. I hope they don't mind getting up early! I'll bring some pre-brewed coffee with me just in case.
So there you have it. There's nothing left to do but pack up, head out and run it!
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@jessicalferrara - I've got the Sony wireless headphones. Had them 2 years in the Orlando sweatbox and they have lasted pretty well. Even worn them in the rain and they haven't given me problems.
http://www.bestbuy.com/site/sony-xb50bs-extra-bass-sports-wireless-in-ear-headphones-black/5581239.p?skuId=5581239&extStoreId=&ref=212&loc=1&ksid=aae3fda8-ec80-413b-bd49-16d88b535172&ksprof_id=11&ksaffcode=pg218890&ksdevice=c&lsft=ref:212,loc:2
Sony - XB50BS Extra Bass Sports Wireless In-Ear Headphones - Black
Model: MDRXB50BS/BSKU: 5581239
They are only $59 now. I bought them 2 years ago and they were $99.
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@7lenny7 thanks for that link, and another than you for sharing your gear list. I've been doing some small thinking about gear for October, and you gave me some good ideas with your list.0
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@BeeerRunner - My first thought was "ice cream", but honestly I'm probably not the best at incentives for most kids. My 3 youngest (from 5 to 17) are all on the spectrum. My wife and I are very familiar with incentives to get them to do things, but they are all immediate gratification things that while they seem small to us, are HUGE for them. So it is something we do a lot. My 17 year old would do anything for ice cream, and my first thought was just some sort of treat like that. But looking back, I don't think anyone would have seen me running for ice cream when I was a teenager. So...yeah...not sure.0
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@7lenny7 - You're my hero! Not just for what you're about to do, but for how you explain and share it all.
@WhatMeRunning - My 13 year old son is on the spectrum and I wish he was that motivated by ice cream.2 -
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@7lenny7 - You're my hero! Not just for what you're about to do, but for how you explain and share it all.
awww, shucks...
I wrote that up for two reasons. One, as I mentioned, was to help me sort out my plan. It's like taking notes in class. I never go back to my notes when I study, but just writing things down help cement the information in my head. In fact, until I wrote that, I didn't have a plan for the aid stations.
The second reason is to help others who may be considering the next step past a marathon. I don't post it as an authority as it's my first ultra, but as issues to think about before the race, and I invite anyone to question or critique it.
What I hear and read is that the longer the distance, the more your strategy, nutrition plan and mental strength are key to your success.
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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
4/21 4 miles - 144.6
4/22 12 miles - 156.6
4/23 REST DAY
4/24 4 miles - 160.6
4/25 4.5 miles - 165.1
4/26 REST DAY
4/27 3.67 - 168.77
4/28 REST DAY (Heading to KDF marathon)
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 << 3:44:41
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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MNLittleFinn wrote: »MNLittleFinn wrote: »I hate having the urge to buy shoes, but not seeing exactly what I want at a decent price....
EDIT: These are Tempting me a lot: http://www.runningwarehouse.com/adidas_adizero_adios_Boost_3_Mens_Shoes_Red_White/descpage-AADB3M2.html
and they have them in a 6.5. My Brooks are all size 7, but that's becuse I can't get them in a 6.5 (7 works fine) but my Nikes are 6.5...... To buy or not to buy, and which size to go for?
To buy!!!
I have the urge too. I tried to pack light for my Europe trip so I only brought one pair of running shoes. And I did something I NEVER do. I wore my running shoes to travel home. My feet were just so sore from all the walking that I decided I would wear them on the way home. Then when the flight was cancelled it ended up being two days of wearing them. So now my crazy head is thinking they are ruined, lol. I know they aren't, but it's a good excuse.
Well, there's one vote for to buy. I'm waiting for my wife's opinion on it....I don't have any shoes that color, so she'd know they were new...... oh, and, yeah, this month is flying by, only 3 more run days to go!
I am pretty sure this applies to shoes as well....
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skippygirlsmom wrote: »@stoshew71 post the picture of your carb loaded shopping cart. ha ha
This one?
My diary should be open to.9 -
@7lenny7 thanks for those thoughts on the race - I'm nowhere near that yet but good to see how others approach trail races, it tends to be different to road.
Do you not have a list of required kit to carry? Here in Europe there are requirements such as a whistle, full waterproofs, fully charged mobile phone etc. You get kicked off if they do a random search and you don't have the items.
Good to hear your MIL is off the ventilator, but as you know it's not gonna get any better. My sister has MS and I know how random it can all be. Really sucks.1 -
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I didnt run AGAIN last night, ugh. I planned to after putting my 2 year old down for the night, but before I did that, i had some overwhelming tiredness hit me, and I couldnt stay awake, so much that i just put my daughter to bed with me, and then forgot to set my alarm earlier to get up aand run, so no run this morning. on the good side, my side ache is now just a minimal dull pain, nothing that will keep me from my run.
I will run tonight, not sure when or how, but it will happen. My oldest has scouts from 7-9 which is 1/2 mile from the school i work at, Id like to go run the track there, but it might be too rainy, but if its not heavy rain, I will run there, if it is too heavy, I may have to go home during that time and run the treadmill, but I live 20 minutes away, so thats kind of a waist, but I will get a run in regardless.2 -
WhatMeRunning wrote: »@BeeerRunner - My first thought was "ice cream", but honestly I'm probably not the best at incentives for most kids. My 3 youngest (from 5 to 17) are all on the spectrum. My wife and I are very familiar with incentives to get them to do things, but they are all immediate gratification things that while they seem small to us, are HUGE for them. So it is something we do a lot. My 17 year old would do anything for ice cream, and my first thought was just some sort of treat like that. But looking back, I don't think anyone would have seen me running for ice cream when I was a teenager. So...yeah...not sure.
I also have a kid on the spectrum, my middle son, hes 8, there are sometimes a lot of incentives, but for him, he loves loves loves to workout, so that is the intensive for him, "if you do this, you can run on moms treadmill" oh ya, he is all on whatever "it" is if it will get him treadmill time, haha1 -
@jessicalferrara With how much you probably spent on those, I would contact them for repair or replacement 1st. If you want a cheap pair that works, this is what I use:
https://www.amazon.com/gp/aw/d/B01BV2BPVS/ref=mp_s_a_1_2?ie=UTF8&qid=1493320425&sr=8-2&pi=AC_SX236_SY340_FMwebp_QL65&keywords=taotronics+bluetooth+headphones&dpPl=1&dpID=419M6D-aU8L&ref=plSrch
I've had them well over a year now without issue.
The battery life is long enough to get me through a marathon. If I lost them or if they break, they are cheap enough that I wouldn't be upset.
@WhatMeRunning Well, that gave me a great idea!! Yes, my son loves ice cream and it would probably motivate him, but having it in the house is dangerous to my waistline. However candy would totally work! I could get gross candy that only kids like, such as ring pops or airheads.
@7lenny7 Thanks for the pre race recap. I've pretty much decided that I'm going to do either a trail marathon or a 50K in early 2018. I'm going to try to qualify for Boston in October. If I don't, then I'll try again in February. If I do qualify in October, then a trail marathon but most likely a 50K will be on the agenda. For Jan to March of 2018.
@Stoshew71 Loved the carb loading pic!! Best wishes this weekend!!
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If anyone wants to track me on Saturday.... I am bib# 1888.
https://derbyfestivalmarathon.com/runner-tracking/6 -
Hello fellow runners!
Aim: 130k
4/2: 13.1k -casual run-
4/3: 1.5k -cause I am lazy, that's why-
4/4: 4k -as c/d of leg day training-
4/6: 5k -after gym-
4/7: 8.5k -intervals-
4/8: 9.1k -various surfaces-
4/9: 12.5k -trail-
4/11: 4.5k -c/d from strength training-
4/13: 9.7k -intervals-
4/14: 14.8k -various surfaces-
4/19: 2.5k -c/d from strength training-
4:20: 4.1k -c/d from legs day-
4/21: 1.5k -w/o for upper body strength training-
4/22: 7.6k -casual run-
4/23: 12.5k -trail running-
4/24: 8.8 -casual run-
4/27: 5k -asfter strength training-
124.1/130k
Getting closer5 -
Well, I got in 6.21 miles today! This is the first 10k I have run in a long time. It wasn't a race, just a run. For me, not a bad time, 1:12:53 Last 10k race for me was about 2004, maybe. Not too far off my goal now.
He could..go..all..the..way!!4 -
@7lenny7 So sorry to hear about your MIL. Courage body. Have an extra 40k to honour her!0
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@7lenny7 Nice pre-report between you and now @MNLittleFinn I want to look for an ultra to run...I've never run anywhere close to that far but gotta start somewhere.0
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girlinahat wrote: »@7lenny7 thanks for those thoughts on the race - I'm nowhere near that yet but good to see how others approach trail races, it tends to be different to road.
Do you not have a list of required kit to carry? Here in Europe there are requirements such as a whistle, full waterproofs, fully charged mobile phone etc. You get kicked off if they do a random search and you don't have the items.
Good to hear your MIL is off the ventilator, but as you know it's not gonna get any better. My sister has MS and I know how random it can all be. Really sucks.
A few ultra trail races in the US do have a required kit, but most do not. There's just not that big of a risk at most races.
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@Stoshew71 have a great race!!1
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girlinahat wrote: »@7lenny7 thanks for those thoughts on the race - I'm nowhere near that yet but good to see how others approach trail races, it tends to be different to road.
Do you not have a list of required kit to carry? Here in Europe there are requirements such as a whistle, full waterproofs, fully charged mobile phone etc. You get kicked off if they do a random search and you don't have the items.
Good to hear your MIL is off the ventilator, but as you know it's not gonna get any better. My sister has MS and I know how random it can all be. Really sucks.
A few ultra trail races in the US do have a required kit, but most do not. There's just not that big of a risk at most races.
I'm not an ultra-runner (yet...), but I'll add that some races I've looked at require lights and/or reflective vests and such when the run goes into the night.0 -
@stoshew71 that's the one! I just had to laugh when I saw it on FB. Tomorrow is sectional meet all day so I'll give you my good lucks right now, you are so ready for this race. Enjoy and I'll be following you.
@7lenny7 get thought out list. Glad to hear your MIL is breathing on her own. I'll continue to keep your family in my prayers.1 -
@Stoshew71 have a great race!!
Thank you sir. You as well if you don't DNS. Continued prayers and thoughts for your family and MIL.
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April Fools Run ,...
all others, walk
4/09 - Hike, 2mi
4/14 - Commuter run, 8.3
4/25 - Commuter Run, 8.3
4/27 - BallPark run, 5.0
Looks like I'm gonna fall short this month of the 50 I projected
I could blame the foot injury, but I think just stopped too often to take pretty pics
Hike along Coyote Canyon
Run around the Ball park on game day (what was I, nuts?)
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1---4.48
3---3.05
5---2.85 walk
9---3.30 walk
11---4.77
14---6.07
16---4.36
18---3.88
19---2.8 Barefoot Walk
20----4.83
22---6.35 beast!
23---2.50 walk
25---5.09
27---4.51so windy, eyes so itchy.
58.84/60
RACES!!!
May 27- XTERRA Rock Dallas Trail Run. 5k.
July 8- XTERRA Jurassic Trail Run, 5K. Glen Rose,TX
Dec 2- POOP trail run, Hoping for a half! Norman OK.5 -
@Elise4270 Omg...I'm stuffy, drippy, sneezy, and my eyes are itchy too. If I can think of 3 more symptoms of whatever is blowing in the air, I can start a new group of 7 dwarfs.6
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4/1: 5.8 miles
4/2: 2.8 miles
4/3: X-train (elliptical)
4/4: 3.6 miles
4/5: 5 miles
4/6: rest
4/7: 3.6 miles
4/8: 6.3 miles
4/9: 3 miles
4/10: rest
4/11: 4 miles
4/12: 5 miles
4/13: 4 miles
4/14: rest
4/15: 8 miles
4/16: 5 miles
4/17: PT/30 DS
4/18: 5 miles
4/19: 5 miles
4/20: 5 miles
4/21: rest
4/22: 6.9 miles (Illinois Marathon relay)
4/23: 4 miles
4/24: 5 miles
4/25: PT/rest
4/26: 5 miles
4/27: 3.15 miles
TOTAL: 95.1/100 miles
Joined the local Front Runner Thursday night fun run group tonight. Actually, it was really my first time running with a group in general. There were 3 distances: 3, 4, and 6 miles. I had planned on going for 6 miles, but I went out a bit too fast and by the end of the second mile, I could tell that 6 probably wasn't a good idea so I followed the 3-miler group. My hips and left quad were more sore/tight than I realized from PT and speed work the past few days and I wanted to play it safe. Plus, the 6 mile group was running at a pace just faster than I should be going for an easier run and I knew I'd probably try to keep up with them. I would have gone for 4 but the people I was with were either running 6 or 3 and I didn't know the route, so I just kept with them. When I got back to the store, my watch read 3.15 miles in 29:34 (9:23 pace). Overall it was a nice run and I'll probably try the group out again.5
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