October 2017 Running Challenge

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  • 7lenny7
    7lenny7 Posts: 3,493 Member
    edited October 2017
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    That long post above, that was the first time I tired to put that idea to words. I'm sure there are better ways to explain it, and better ways to think about it. Sorry for the ramble, but hopefully there's something in there of use. Ok, % grade is already a known unit so I probably didn't need to come up with EGF. IN my head it's just numbers I'm thinking about, not "EGF". IT's also the first time I broke it up into ranges. In my head it's just a continuum.

    I need to go home now.
  • ereck44
    ereck44 Posts: 1,170 Member
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    skippygirlsmom wrote: »
    I'm dying! A great addition to your trail running.

    https://www.youtube.com/watch?v=MoRMUzljoAA

    This video is too funny! I love the leopard print panties! LOL!
  • JessicaMcB
    JessicaMcB Posts: 1,503 Member
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    That is an awesome course assessment @7lenny7 ! Re: Colorado, I ran Banff with a woman from CO who was convinced that the Canadian rockies were "Colorado on steroids" and that she would never return :D . If you're looking for good vert our ultras have it
  • PastorVincent
    PastorVincent Posts: 6,668 Member
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    MobyCarp wrote: »
    To a certain extent, hills are in the eye of the beholder. I might regard the half you're running as hilly but not a problem with proper training. @MNLittleFinn or @PastorVincent might regard it as no big deal. Someone who trains exclusively in Florida might regard is as brutal to impossible.

    Wanted to highlight this cause it is so important.
  • ereck44
    ereck44 Posts: 1,170 Member
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    @ereck44 Glad you were able to go down to Churchill Downs and the KD Museum! I think we've talked about how I'm a horseracing fan as well. For my birthday in September (my 30th!), my mom and I went down to Louisville and Lexington to do a bunch of horse stuff. We went on an early backside tour of Churchill Downs where we got to see some horses doing morning exercises, visited the KD musuem, went on a tour at Darley (saw Nyquist and others), went on a tour at Old Friends (saw Silver Charm and others), and visited Keeneland during their preview of the yearling sale. It was awesome and my only regret is not being able to see my girl Songbird but they weren't letting anyone see her at the time. I hope to go down there again soon to be able to see her (hopefully she stays in KY) as well as American Pharoah and California Chrome. I hope to run the Kentucky Derby Marathon again - hopefully either in 2018 or 2019.

    @MobyCarp Despite the less than ideal conditions, you still did great. Congrats!

    @JessicaMcB Wow, congratulations! That is just awesome!

    Always wonderful to find another avid horse racing fan! I would have loved to meet the thoroughbreds that you got a chance to meet. I was and still am a fan of American Pharoah, California Chrome, and Nyquist. I would love to meet them. American Pharoah is supposedly tame enough that you can pet him. It's too bad that you didn't get a chance to see Songbird. (I think that she will stay in Kentucky).

    Good luck in your marathon. I have such admiration for those who run one....can't imagine running farther than a half.

  • rusgolden
    rusgolden Posts: 1,337 Member
    edited October 2017
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    @midwesterner85 @MobyCarp @7lenny7 @PastorVincent -- thanks all for the feedback, very good info and thanks for the tips as well @7lenny7 ! I decided to use mapmyfitness to map the route out since I knew that I could see the hill grades with that tool... so, here is the end result and I think it is more useful in dissecting the run a bit more.

    tprx6oxk7ire.jpg

    Edit to add: Somewhat hard to read, but goes from -7% to 7% on the color scale...
  • RunsOnEspresso
    RunsOnEspresso Posts: 3,218 Member
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    PastorVincent wrote: »
    MobyCarp wrote: »
    To a certain extent, hills are in the eye of the beholder. I might regard the half you're running as hilly but not a problem with proper training. @MNLittleFinn or @PastorVincent might regard it as no big deal. Someone who trains exclusively in Florida might regard is as brutal to impossible.

    Wanted to highlight this cause it is so important.

    What are hills?

    The half I've done several times seems to find the only hill in Phoenix and puts it at mile 9. And it doesn't *look* bad but it's long and you have to crest it and then turn around and go back up before you get to go down again. I hate it & tell all new people about it because I had no idea the first time.
  • _nikkiwolf_
    _nikkiwolf_ Posts: 1,380 Member
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    bride001 wrote: »
    Besides just not having the want to, do you have any other reasons why one shouldn't do this? The reason I ask is because one of our local hospitals is having a running weekend that consists of a 5K and kids run on a Saturday and then a 10K and half marathon on Sunday. Seriously considering doing the 5K and 10K.
    @bride001 If you want to, go ahead and do it!
    Just don't expect to PR in both of them - pick one that you are more serious about, and run the other one easier. I've done two 10ks in one weekend last summer - had already signed up for the first one an hour away on Saturday, when I learned that there would be another 10k on Sunday just 10min from where I live, and with the fees for a good cause, so I "had" to sign up for that one as well :wink: I decided to race the first one as fast as I could. That one was a PR in 58:06. The next day, I took it a bit easier finished in 1:02:59. I don't think I could have run as fast as the day before, even if I had tried, but since I only went to enjoy the atmosphere, it was perfectly fine.


    @ddmom0811 Lol, I never knew that was the full title of Strong Curves! That's one if the things I love about the kindle - nobody knows if I read a serious bio of some smutty romance that would have a real embarassing cover as paperback :D

    @WandaVaughn If you need a new goal after your HM, you don't have to go to longer and longer distances! Even if you don't want to become a speed demon, you could try to improve your 5k or HM time. Or you could try to get better at running hills. Or do something completely different, like try to run all the streets in your city.
    I'm glad your friend was already allowed to go home, I hope he'll recover well.

    @7lenny7 and @Kody :wink: Great runs, I love the photos!

    @HonuNui That sharks and fishermen picture looks intriguing. Have fun dodging them!

    @JessicaMcB Your girls in their costumes are adorable :heart:
    Of course I had to click on the spoiler button too... the picture of your foot is a little less lovely :D

    @midwesterner85 Wouldn't running would help with reducing body fat? But I guess you have some alternative plan what to do instead of running... In any case, I'm sorry that you're leaving this challenge for the near future. All the best, hoping to read from you again next year!
  • kgirlhart
    kgirlhart Posts: 5,028 Member
    edited October 2017
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    October goal: 70 miles

    10/1: 7.7 miles
    10/3: 3 miles (intervals)
    10/4: 3.1 miles
    10/5: 2.3 miles
    10/7: 3.1 miles (race)
    10/8: 5.7 miles
    10/10: 3.3 miles (intervals)
    10/11: 3.2 miles
    10/12: 2.7 miles
    10/14: 3.1 miles (virtual race)
    10/15: 7.2 miles
    10/17: 3.1 miles (intervals)
    10/18: 2.6 miles
    10/19: 3.3 miles
    10/22: 8 miles
    10/24: 2.6 miles (intervals)
    10/25: 3.5 miles
    10/26: 2.8 miles
    10/29: 8.1 miles
    10/31: 2.8 miles (intervals)

    81.2/70 miles

    I really surpassed my goal this month. I'm kind of proud of that. I am still going to leave my goal at 70 for November though. Between going to visit my son at college and the holidays and having to deal with the plumber at the house hopefully Thursday but also possibly Friday I may miss a run or two in November.

    Today was my first time to go to the track. My husband is on week 2 of C25k and he likes to run there so I decided to go run my intervals there. I just did straights and curves because when it comes to intervals I don't really know what I'm doing. I've been doing zombies run intervals which is time based and I like it, but occasionally I have missed a voice prompt. I did like running the intervals at the track, but it was kind of boring too. I think I may start going to the track more for intervals, but I can't imagine doing regular runs there.

    @jessicamcb What cute little trick-or-treaters!


    exercise.png

  • T1DCarnivoreRunner
    T1DCarnivoreRunner Posts: 11,502 Member
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    @_nikkiwolf_ No, it would introduce additional variables into a plan that is already pretty complicated. Additionally, it would divert focus.
  • PastorVincent
    PastorVincent Posts: 6,668 Member
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    midwesterner85 wrote: »
    @_nikkiwolf_ No, it would introduce additional variables into a plan that is already pretty complicated. Additionally, it would divert focus.

    Sorry, missed this the first time. Hate to see you go, but you need to do what you feel is wisest for your medical needs. Good luck man.
  • hjeppley
    hjeppley Posts: 230 Member
    edited October 2017
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    Fun finish to the month (squeaked in under the wire):
    sbzimusl1jji.png


    Day/Distance/Comments

    10/1 5 mi (+ 1 mile walk) + serious stretch program (Gymnastic Bodies Front Split)
    10/2 Water walking
    10/3 3 mi + light yoga
    10/4 Walking + yoga
    10/5 3 mi + PT (scraping + treadmill + stretch + strength)
    10/6 Walking + PT (stretching + scraping + ultrasound + H-wave)
    10/7 4 mi (+ 1 mile walk) + yoga and PT moves
    10/8 6 mi (+ 1 mile walk) + Gymnastic Bodies Front Split stretch routine + PT
    10/9 3 mi slowish with youth XC team + 40 min water walking + PT
    10/10 Walk for 45 min + PT moves
    10/11 Walk for 45 min + a little PT
    10/12 3.5 mi (+1 mi walk) + PT
    10/13 Walk for 45 min
    10/14 Ran about 1 mi plus some walking
    10/15 Ran 4 mi + walked 1 mi + restorative yoga + PT
    10/16 Ran 8 mi + walked 1 mi + Gymnastic Bodies Front Split stretch routine
    10/17 Walked a lot marking trails for fun run
    10/18 Ran 3 mi marking new trail for fun run in Strava
    10/19 Walked a lot marking trail for fun run, did Yin Yoga class (with sandbags)
    10/20 Walked over 10 mi marking trail for fun run
    10/21 Ran 1st 5k in almost a year! Planted geocaches and hosted a party
    10/22 Did some walking to fix geocaches + PT
    10/23 Water walking
    10/24 Ran 4 mi on the indoor track + walked 1 mi
    10/25 Walked for an hour + Gymnastic Bodies Front Split stretch routine + PT
    10/26 Ran 5 mi + walked 1 mi + PT
    10/27 Walked a bit + zombie run 5K + PT
    10/28 Ran 4.5 mi + walked 1 mi + yoga + PT
    10/29 Ran 9 mi + 1 walked 1 mi + Gymnastics Bodies Stretching + PT
    10/30 Water walked for 55 min + PT
    10/31 Ran 3 mi + PT

    Goal: 75 mi
    Total: 75 mi
    To go: 0 mi
  • PastorVincent
    PastorVincent Posts: 6,668 Member
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    eponine1984 wrote: »
    I can't keep up with this thread (or your mileages or paces) but I ran today! Life has detoured me, but I was determined to reach another goal of running a 5k in October. It wasn't official, just on the treadmill at the gym. My sister ran with me virtually, and since she gave me a one mile head start, she only finished a little ahead of me.

    I did it! I didn't stop! I actually ran a 5k! Next goals: complete the couch to 10K training plan, and run a 5k faster than 46:26.

    Thanks to everyone for their encouragement this month!

    YAY!!! GREAT JOB!!!
  • MNLittleFinn
    MNLittleFinn Posts: 4,271 Member
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    10/1-6.2 miles 1270 Feet Elevation
    10/2- REST
    10/3- 9
    10/4- 7
    10//5- 9
    10/6- 5
    10/7- 15
    10/8- 5- Felt like being lazy
    10/9- REST
    10/10- 5
    10/11- 5
    10/12- 5
    10/13- 5
    10/14- 8.1- 1476 Feet Elevation
    10/15- REST
    18/16- REST
    10/17- 4
    10/18- 3
    10/19- REST
    10/20- REST
    10/21- 62.2
    10/22- Recovery
    10/23- Recovery
    10/24- Recovery
    10/25- Recovery
    10/26- Recovery
    10/27- Recovery
    10/28- 3.1
    10/29- 6
    10/30- 1.1 1 Mile TT (6:40 new PR)
    10/31- Rest Took Little Man trick or treating
    Total Miles: 163.7
    Total Elevation: 2746

    October goal: Survive 100k training taper and Wild Duluth 100k
    Nominal Mileage goal: 100 miles.
    Elevation goal: 15000ft

    Today's notes: Took a rest day today after yesterday's ill-advised mile Time Trial. Right Hamstring has been twitchy since Wild Duluth, and Yesterday didn't help with that. Tomorrow will be a rest day too. Next week starts my baseline work and Zumbro training. Coach has instructed me to take it easy the rest of this week. Speaking of coach, should I do my write up under this month, or in the November thread? I talked to him tonight, but It was a call for November training.

    2017 Races Scheduled
    6/16- William A Irvin 5k
    6/17- Grandma's Marathon 4:24:06
    7/15- Eugene Curnow Trail Marathon 7:22:23
    8/12- UMTR FatAss "Not Quite" 50k DNF, too darn hot out
    8/19- Rampage at the Ridge 5k OCR
    9/23- Ely Marathon 6:24:36
    10/21 Wild Duluth 100k 18:15:51
    11/23- TBD 5k Turkey Trot???

    2018 races (possible)
    4/13- Zumbro Endurance Race
    5/19- Superior Trail 25k (Lottery)
    7/8- Afton 50k
    9/8- Superior Trail 50 mile (Lottery)
    10/xx Wild Duluth 50k? 100k?
  • BruinsGal_91
    BruinsGal_91 Posts: 1,400 Member
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    Blimey, can't believe we're at the end of October already. Have had a blast reading about all your running exploits. I was exhausted reading about the ultras and the marathons, and cheered for everyone who ran races or got PB's, and I certainly enjoyed looking at the photos of scenery and race bling. Final total for the month for me was 77.5 miles. I was hoping for a little bit more than that, but life can sometimes get in the way.

    I ran a couple of races - the Tuft's Women's 10k which is always good fun, and a local Halloween 5k. I also got in some decent long runs in preparation for my November half-marathon.

    OK November, I'm ready for you. Bring it on.
  • MobyCarp
    MobyCarp Posts: 2,927 Member
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    October Running Totals (miles)
    10/1 – rest day
    10/2 – 5.07 easy
    10/3 – 5.05 easy
    10/4 – rest day
    10/5 – 6.01 easy
    10/6 – rest day
    10/7 – 10.09 paced run
    10/8 – 7.20 easy to MP
    10/9 – rest day
    10/10 – 6.09 mostly easy
    10/11 – 6.30 group run
    10/12 – 6.12 easy
    10/13 – rest day
    10/14 – 11.02 paced run
    10/15 – 6.51 rainy run
    10/16 – rest day
    10/17 – 6.02 easy plus intervals
    10/18 – 6.39 group run
    10/19 – 5.87 warmup, XC practice
    10/20 – rest day
    10/21 – 11.54 paced run
    10/22 – 7.19 easy plus a stride
    10/23 – rest day
    10/24 – 7.43 warmup, speed work, cool down
    10/25 – 7.00 easy
    10/26 – 6.54 warmup, speed work
    10/27 – rest day
    10/28 – 12.46 easy
    10/29 – 5.53 warmup + 6K XC race
    10/30 – rest day
    10/31 – 6.43 warmup, speed work

    October running total – 151.86

    Nominal challenge goal: 100 miles

    Real goals: Get healthy enough to run 5 days a week. Avoid re-injury. Build base.

    Today's notes – After Sunday's XC race, I took Monday as a rest day. Felt good enough today that I added races to the calendar. Signed up for the Pete Glavin XC Race #5, figuring it would be good practice for Club Nationals, and signed up for the 2017-2018 Freezeroo Series. No, it's not a mistake that there is no Freezeroo #1 on my schedule; it falls on the same day as Club Nationals, so I'll have to skip it.

    This evening we have autumn weather. It was 41º F (5º C) and windy. I felt cold. Put on light tights, a long sleeve tech shirt, and a wind shell jacket for club practice, and needed gloves. Ran my warmup, and the assignment was 1000m at T, 2 x 2 miles at T w/2 minutes recovery, and (if you are up to it) one set of 15 second cutbacks starting at 60 seconds.

    Did the 1000m at T on the track. Nailed the pace, every 200m segment coming in right on. Ran easy for 2 minutes getting around the track to the road. Ran my 2 miles at T effort. Took 2 minutes recovery. Ran a mile + at T effort, and back onto the track. One lap later, I was out of gas. That was 1.37 miles instead of the assigned 2. Needless to say, I deemed myself not up to doing the cutbacks.

    I probably could have done 4 x 1 mile at T with 1 minute recovery; but going into the workout I didn't know that I couldn't do 2 x 2 miles at T with 2 minutes recovery. It seemed plausible.

    Clearly I have some work to do to get back into true racing shape. The good news is, my ankle was fine with running moderately fast today. The limiting factor was my cardio conditioning. That needs to improve, and it will. I just need to put the effort in, but not so much effort as to force myself back onto the couch.

    That closes out October. I surpassed my nominal 100 mile goal by a substantial margin. I got healthy enough to run 5 days a week. I didn't re-injure myself. And I got my base up into the 35-40 mile per week range. I'll call that meeting my October goals quite well. The base needs to be better, but this is as good as I could expect for October.

    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
    April 30, 2017 USATF Masters 10K Championship (James Joyce Ramble, Dedham, MA) finished in 39:54, PR for 10K
    May 21, 2017 Lilac Run 10K (Rochester, NY) finished in 40:04
    May 27, 2017 Canandaigua Classic Half Marathon (Canandaigua, NY) finished in 1:33:06
    June 9, 2017 Charlie McMullen Mile (Fairport, NY) finished in 5:44.90, PR for mile
    June 18, 2017 Medved 5K to Cure ALS (Rochester, NY) finished in 19:32
    July 4, 2017 Firecracker Four Mile (Fairport, NY) finished in 25:42
    July 15, 2017 Shoreline Half Marathon [1:40 pacer] (Hamlin, NY) finished in 1:39:05
    July 28, 2017 Karknocker 5K (East Rochester, NY) finished in 19:28
    August 9, 2017 Pound the Ground 10K (Mendon, NY) finished in 41:26
    August 12, 2017 Bergen Road Race 5K (Bergen, NY) finished in 19:47
    August 25, 2017 USATF Masters Mile (Hap Crim Michigan Mile, Flint, MI) DNS - injury
    September 3, 2017 Oak Tree Half Marathon (Geneseo, NY) DNS - injury
    September 17, 2017 MVP Rochester Marathon (Rochester, NY) DNS - injury
    October 29, 2017 Pete Glavin XC Race #4 6K (Brighton, NY) finished in 25:32.8
    November 12, 2017 Pete Glavin XC Race #5 8K (Canandaigua, NY)
    November 23, 2017 Race with Grace 10K (Hilton, NY)
    December 9, 2017 USATF Club National XC Championship 8K (Lexington, KY)

    2018 races:
    January 1, 2018 Freezeroo #2 (Resolution Run 7.5 mile) (Mendon, NY)
    January 6, 2018 Winter Warrior Half Marathon (Gates, NY)
    January 13, 2018 Freezeroo #3 (Pineway Ponds Park 5 mile) (Spencerport, NY)
    January 27, 2018 Freezeroo #4 (Hearnish 5 mile) (Victor, NY)
    February 17, 2018 Freezeroo #5 (Valentines Run "In Memory of Tom Brannon" 8 Mile) (Greece, NY)
    February 24, 2018 Freezeroo #6 (White House Challenge 4.4 mile) (Webster, NY)
    April 16, 2018 Boston Marathon (Hopkinton, MA)
  • katharmonic
    katharmonic Posts: 5,720 Member
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    Date :::: Miles :::: Cumulative
    10/01/17 :::: 13.1 :::: 13.1
    10/02/17 :::: 0.0 :::: 13.1
    10/03/17 :::: 0.0 :::: 13.1
    10/04/17 :::: 0.0 :::: 13.1
    10/05/17 :::: 0.0 :::: 13.1
    10/06/17 :::: 0.0 :::: 13.1
    10/07/17 :::: 0.0 :::: 13.1
    10/08/17 :::: 0.0 :::: 13.1
    10/09/17 :::: 0.0 :::: 13.1
    10/10/17 :::: 1.7 :::: 14.8
    10/11/17 :::: 0.0 :::: 14.8
    10/12/17 :::: 2.4 :::: 17.2
    10/13/17 :::: 0.0 :::: 17.2
    10/14/17 :::: 3.3 :::: 20.5
    10/15/17 :::: 0.0 :::: 20.5
    10/16/17 :::: 0.0 :::: 20.5
    10/17/17 :::: 5.3 :::: 25.8
    10/18/17 :::: 0.0 :::: 25.8
    10/19/17 :::: 2.8 :::: 28.6
    10/20/17 :::: 0.0 :::: 28.6
    10/21/17 :::: 6.2 :::: 34.7
    10/22/17 :::: 5.4 :::: 40.2
    10/23/17 :::: 0.0 :::: 40.2
    10/24/17 :::: 6.0 :::: 46.2
    10/25/17 :::: 3.1 :::: 49.3
    10/26/17 :::: 2.3 :::: 51.6
    10/27/17 :::: 0.0 :::: 51.6
    10/28/17 :::: 7.6 :::: 59.2
    10/29/17 :::: 3.1 :::: 62.3
    10/30/17 :::: 2.7 :::: 65.0
    10/31/17 :::: 6.0 :::: 70.9

    Tonight's speedwork group was a small group of the few, the proud, the childless...everyone else was out Halloweening :) I thought I was going to be the only (loser) to show up and I would just be able to go back home, but a few more stragglers showed and we had a workout. It was a tough one, too. 7 minute hard intervals x 4 with 2 min recovery between. Then 4 sprints. With warm up and cool down came to 5.95 miles for me (although I forgot to start my watch again for 1 sprint!).

    Well, that was a month! Started with a bang, with my HM where I fell before the starting line but still managed a PR. I badly bruised my ribs in that fall and ended up take quite a bit of time off and work back up (it's still noticeably tender in one spot). I finally felt better running though, so the last week was strong and brought me up to 70.9 miles for the month. Not so terrible, considering I had 16 rest days and only 15 running days.

    Great job everyone. See you in November's thread. I need to figure out a goal!
  • juliet3455
    juliet3455 Posts: 3,015 Member
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    @rusgolden as others have said that doesn't look to bad - 7% as the steepest section from the profile you made.
    I wouldn't be surprised to see a short kicker in there that exceeds the 7% rating. See my attached pic below.
    MobyCarp wrote: »
    To a certain extent, hills are in the eye of the beholder. Someone who trains exclusively in Florida might regard is as brutal to impossible.
    JessicaMcB wrote: »
    @rusgolden I personally wouldn't worry about the hills if that elevation profile is accurate and you've done some hill work in your training. The only people who I can see struggling with that are people who are training exclusively flats. If you are used to running trail it looks like no problemo to me :) !
    d
    7lenny7 wrote: »
    It's not unusual for me to do hill repeats when I find good hills//.

    That's not the whole story, of course. A long gradual incline of 700' is a completely different animal than a 700' climb in the first mile, and flat the rest of the course. You have to look at the elevation chart to get a sense of where the elevation comes from.

    The total distance is a factor too. A given EGF is more tolerable over shorter distances, just as a given pace is easier to maintain over shorter distances.
    JessicaMcB wrote: »
    That is an awesome course assessment @7lenny7 ! Re: Colorado, I ran Banff with a woman from CO who was convinced that the Canadian rockies were "Colorado on steroids" and that she would never return :D . If you're looking for good vert our ultras have it
    Yes so come on up to visit and have a RunCation; The Great Canadian Death Race has a new Event Director so this promises some improvements.
    RunsOnEspresso wrote: »
    What are hills?
    :) You Flat Lander

    For good Vert Like @JessicaMcB I just have to step out my door.
    I might live in what is considered to be the Northern Plains/Borealis Forest but am Blessed with an awesome Deep River Valley.
    d97py8c5qjip.jpg
    This is what a Hilly Course Profile looks like 36km from Saturday's Challenge run. There were some steep little Kickers as I highlighted in one section.

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