April 2019 Monthly Running Challenge
Replies
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@lporter229 congrats on a great race and for the wonderful report!1
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Thanks everyone for the comments and for your interest. Knowing that I had people following my race at home, some who never have even met me, definitely helped motivate me through the rough patches. If I haven't said it already, I really appreciate this group!13
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Just in case anyone needed an extra reason to plan a Trail Running Vacation up to Canada. I think these would be a good fit for @MNLittleFinn , @JessicaMcB , @7lenny7 , @ContraryMaryMary or anyone else who enjoy's trails.
Off to meet the local club members for a 15k.2 -
I always enjoy running in Houston for some reason. Usually because it is for an official race and it is pancake flat. Today was neither. Ran the Hershey Park trail following the river the whole time. It was beautiful, and very hilly. Ended up with 13.1 miles in 2 hours exactly. And fittingly, saw lots of rabbits on this Saturday before Easter 😀🐇🐰
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4-1 rest
4-2 7k easy
4-3 7k easy
4-4 rest
4-5 7k easy/threshold
4-6 11k easy
4-7 7k recovery
4-8 rest
4-9 7k easy/threshold
4-10 4k slow
4-11 rest
4-12 4k easy
4-13 5k (Shine the Light)
4-14 7k recovery
4-15 rest
4-16 7k slow
4-17 7k easy/threshold
4-18 rest
4-19 7k easy
4-20 11k slow
April Total: 98k
April Goal: 150k
January Total: 131k
February Total: 159.5k
March Total: 183k
Next year when you pop in here claiming your December 2019 mileage, what accomplishments will you have made?
Run at least 4 5k races.
Get under 30:00 and a PR for 5k.
Average at least 135k per month, which would put me over 1,000 miles for the year.
Run the Year Team: Five for Nineteen
Winter gear cold and rainy today. Set out to do 11k and managed to do it.
2019 Races:
4-13 Shine the Light 5K -- 31:12 chip time; First Place male 65 and older
6-1 Freedom 5K (Will be off the schedule due to another commitment)
6-30 Strides for Starfish 5K5 -
@lporter229 loved your race report. Fantastic race, I'm so happy for you.
Date :::: Miles :::: Cumulative
04/01/19 :::: 3.8 :::: 3.8
04/02/19 :::: 2.7 :::: 6.5
04/03/19 :::: 1.6 :::: 8.1
04/04/19 :::: 0.0 :::: 8.1
04/05/19 :::: 0.0 :::: 8.1
04/06/19 :::: 5.7 :::: 13.8
04/07/19 :::: 5.0 :::: 18.8
04/08/19 :::: 0.0 :::: 18.8
04/09/19 :::: 3.4 :::: 22.2
04/10/19 :::: 3.3 :::: 25.5
04/11/19 :::: 4.1 :::: 29.6
04/12/19 :::: 3.6 :::: 33.2
04/13/19 :::: 5.5 :::: 38.6
04/14/19 :::: 5.3 :::: 44.0
04/15/19 :::: 4.4 :::: 48.3
04/16/19 :::: 2.0 :::: 50.3
04/17/19 :::: 4.5 :::: 54.9
04/18/19 :::: 1.8 :::: 56.7
04/19/19 :::: 2.7 :::: 59.4
04/20/19 :::: 8.1 :::: 67.5/ 100 mile goal
After steady rain all night long, miraculously no rain this morning! It was cloudy and cool - great running weather. The training run today was about 8 miles, which is only 2 miles short of the full Mountain Goat course. Part of the beginning section of the course was cut short, and I ran that part the first week so I have now run the full course. And I'm glad I did because while I know the area pretty well, actually running all of those hills in one shot was a challenge. It was not as bad as I feared, but one of the hills is a really long climb, and then what seemed like a flat section right after it is really a gradual uphill as well. And then one more shorter steep hill right after that. My friend that I was running with told me that right after that last hill you'll want to curse because you think the race should be over but you still have a bit over a mile left. It's true! I stopped my watch at a water stop at 6 miles in (right before the last hill) and forgot to restart, so annoying. My friend's Garmin said 8.11 miles at the end so we'll go with that.
And with that, I guess I am sort of tapering for next week's Spartan and then the Mountain Goat actual race the following weekend. I'm at 67 miles and the month is 67% over so I'm on track to make my goal, but I'm not sure it will happen with a bit of a cutback.7 -
Ok, I am so incredibly far behind. You guys are doing lots of awesome things, and I hope you know I am watching and supporting you! But, between dodging snowpocalypses to get to Portland, my week in Portland, and the insane work week I came back to, I am very far behind. And then I left my iPad with my friend for the rest of her conference in Portland, and so catching up on my phone isn’t helping things. In fact I tried typing all this and my race report once already and i messes something up and it vanished. And it’s taken another couple of days before I was up to trying again. It’s way long for an 8k report, but Asides from the actual running there were some cool things about this for me.
So, Bridge to Brews 8k:
My friend talked me into going to Portland with her (knowing I have family around and could help show her things.) once I locked myself in and had tickets bought, she found a race. They had a 10k and an 8k, I knew based on my mileage that I would be less likely to die if I did the 8k, she did the 10.
We lucked out and had decent weather, like no rain, which is good since two square state girls don’t get enough practice to have decent wet weather gear.
It is the last year the race was going over the Fremont bridge due to costs of getting permits. They literally shut down a lane of INTERSTATE on this bridge to run the race. So, I have pictures no one else will get, unless they have car troubles in a really unfortunate place.
All I can say is thank God for sea level. I ran way more of this race than I ever thought I could based on training. I had my interval timer going, but I ran the first mile without walking (haven’t done that in a while) and other than significant uphills I really ran most of it, and proved to myself I can get under 12 minute miles still on occasion. I already knew I was not in shape to run up the big bridge, but I wasn’t planning on everyone stopping and taking pictures and selfies. So, I could at least tell myself I was just walking up the bridge because I was being a tourist and not that I “couldn’t” run up it. Our choice of race distances actually worked really well, as friend’s better preparation meant she finished 10k within about 2 minutes of me finishing 8k. And thanks to sea level, my time was actually decent, for me, and I didn’t struggle near like I was expecting to.
We lucked out that my mom was able to get us both to the race and my friend back to her conference. We had figured we could do public transit, until we were running and realized we ran right thru the max line we needed. My brother ran down to the race (same problem with transit) from his house. And met up with us to help utilize our beer tickets. (Friend doesn’t drink. And I had to be sober enough to be let on a plane later.) But I had never had family waiting for me at a finish line before, so it was actually pretty neat to have that.
Only lesson learned- race + airplane+ car ride =legs much more sore than expected. In case anyone else cares to learn that lesson from someone else instead of personal experience.
Me and brother with obligatory sibling selfie.
Selfie on the bridge, they have had lots of rain so all the rivers are way high and muddy. Makes our race day sun even more surprising.
The race plus 2.3 miles this week puts me at 19.1/40. So, not exactly on pace, but not as far from it as I could be. I will see if I can fix that this weekend.
Edited to fix photo explanations- inserted in opposite order than I thought.12 -
@hanlonsk Sounds like a great race. Congratulations on doing better than you expected. That's always nice.0
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My sinuses are still bothering me and I'm supposed to sing in an Easter Cantata in the morning, so I opted for another walk instead of running today. I hope to be able to get a run in tomorrow afternoon. Today, I did 2.75 miles of walking on the treadmill at 3.8 mph. Some exercise is better than none at all.6
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Great job @hanlonsk! Sounds like quite a day with the race and travel. Fun that your family was there for you at the finish. I've never had that either and I bet it was a nice bonus. Nice of your bro to take on the brews for you guys
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PastorVincent wrote: »Cara-mel here
Awesome race report @lporter229!
Well we just had someone come look at the house, and it all sounds very promising, but until we have an offer... At least they loved the place.
I did 6k this morning. Felt great after 2 longer runs. Going out again tomorrow, not sure yet what distance, I think I'll just see how I feel tomorrow.
I missed... did you get a job offer yet? Find a place to move to?
No job offer yet, interview is a week on Tuesday. and we are doing things backwards lol. We have family in the new town so can stay with them temporarily until we find a new house, we can't afford to finance two homes so have to sell here first. And if we sell but don't get the job, we will move anyway because jobs will come up again soon and easier if already there.3 -
Yeah, I’m pretty sure brother thought that helping with free beer tickets was the best favor I had ever asked him for.
And an after thought - we spent most of the week eating our weight in sushi... did y’all know there are places with CONVEYOR BELTS full of sushi?!?! (What a country!!) -Like, seriously, how did I make it to 32.5 years old without knowing this was a thing that existed?? Even with coming to Portland for years to see brother.5 -
Jeez @lporter229 love your race review. I had to actually say out loud “man, I hate people that can run”. I don’t really, just that sense of “wow” and envy. You offer a lovely reminder of why we run, that sense of accomplishment, support for other runners, and overcoming the difficulties along the way. Ahh. I wanna be you. Big hugs there. Thanks for sharing that experience.6
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4/1 15.3 miles, 336 days on the run
4/2 20.14 miles
4/3 20.26 miles
4/4 20.21 miles
4/5 28.52 miles, 340 days on the run
4/6 32.41 miles
4/7 15.16 miles
4/8 15.28 miles
4/9 20.64 miles
4/10 20.3 miles, 345 days on the run
4/11 20.36 miles
4/12 20.25 miles
4/13 40.29 miles
4/14 21.6 miles
4/15 20.32 miles, 350 days on the run
4/16 20.2 miles
4/17 20.37 miles
4/18 20.42 miles
4/19 20.53 miles
4/20 28.47 miles, 355 days on the run, so close, almost there!13 -
runnermom419 wrote: »runnermom419 wrote: »runnermom419 wrote: »runnermom419 wrote: »runnermom419 wrote: »runnermom419 wrote: »runnermom419 wrote: »runnermom419 wrote: »runnermom419 wrote: »runnermom419 wrote: »runnermom419 wrote: »Well, my original goal in March was 80 miles and I ended the month with 101 miles. I'd like to be in for 100 miles again as goal #1 with a stretch goal of 110 miles for goal #2.
We shall see!
April 1 - 5 miles
Miles until Goal # 1 - 95 miles
Miles until Goal #2 - 105 miles
April 3 - 3.3 miles. Did some speed work and felt really good.
Miles until Goal #1 - 91.7 miles
Miles until Goal #2 - 101.7 miles
April 5 - 3.1 miles
April 6 - 13.1 miles
=16.2 miles
Miles until goal #1 = 75.5 miles
Miles until goal #2 = 85.5 miles
I wanted to see how a few miles felt on drained legs after yesterday's half marathon. The first mile was rough as I worked through some tightness and stiffness, but felt great after that.
April 7 - 3.3 miles
27.8 miles for the month
Miles until goal #1 (100 miles) = 72.2 miles
Miles until goal #2 (110 miles) = 82.2 miles
April 9 - 3 miles of speed work
April 10 - 3.16 miles
= 6.16 miles
33.96 miles for the month
Miles until goal #1 (100 miles) - 66.04 miles
Miles until goal #2 (110 miles) - 76.04 miles
April 11 - 5 miles
38.96 miles for the month
Miles until goal #1 - 61.04 miles
Miles until goal #2 - 71.04 miles
April 13 - 9.06 miles
48.02 miles for the month
Miles until goal #1 (100 miles) - 51.98 miles
Miles until goal #2 (110 miles) - 61.98 miles
April 14 - 8 miles
56.02 miles for the month
Miles until goal #1 (100 miles) - 43.98 miles
Miles until goal #2 (110 miles) - 53.98 miles
April 16 - 3 miles
59.06 miles for the month
Miles until goal #1 (100 miles) - 40.98 miles
Miles until goal #2 (110 miles) - 50.98 miles
Have a 5K on Saturday that I'm running for time, so keeping the mileage a bit lower this week. Still planning on busting out at least 10 miles on Sunday.
UGH! This whole "keep the mileage low so you can race Saturday" sucks. Did a little speed work last night just for the heck of it.
April 17 - 3 miles
62.06 miles for the month
Miles until goal #1 (100 miles) - 37.98 miles
Miles until goal #2 (110 miles) - 47.98 miles
FINALLY after 4 long years of not PR'ing any race distance, it happened today. Wasn't even trying for it, just naturally happened. Old 5K PR was 26:17, new is 25:58.
April 19 - 4 miles
April 20 - 3.11miles
69.17 miles for the month
Miles until goal #1 (100 miles) - 30.83 miles
Miles until goal #2 (110 miles) - 40.83 miles
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@runnermom419 Yeah!!!! Great run!!1
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@runnermom419 congrats!!!
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Date...........Run.......Walk
04/01........00M.......1.0M
04/02........07M.......0.0M
04/03........11M.......3.5M
04/04........00M.......3.5M
04/05........10M.......1.5M
04/06........17M.......0.0M
04/07........00M.......4.8M
04/08........00M.......2.0M
04/09........08M.......0.0M
04/10........08M.......0.0M
04/11........13M.......0.0M
04/12........00M.......0.0M*traveling*
04/13........00M.......0.0M*traveling*
04/14........00M.......0.0M*traveling*
04/15........09M.......0.0M
04/16........10M.......0.0M
04/17........00M.......0.0M
04/18........10M.......0.0M
04/19........11M.......0.0M
---MTD: 16.3 miles walking, 114 miles running, and 0KM resting
Upcoming Races
Steel Challange 5k - May 2019
Pittsburgh Marathon - May 2019
Glacier Ridge 50k Trail Race - May 2019
Hell Have No Hurry - June 2019 - Maybe
202? - Disney World Dopey! (if can raise funds)
2019 GOAL: Knock a full hour off my 50k time at Glacier Ridge.3 -
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Walked 6.5 miles. It’s been over a week since my Achilles made itself known, and it’s no longer painful when doing heel raises, so I tried a short trot, and within a few steps was able to determine I should not be running yet. Very frustrated, this looks like it may be a long recovery. And it was such a pretty day for running! Trying hard not to be jealous of the other runners we passed.
The woods trails were mostly underwater so we walked down to the soccer field and around it then back, which leads down the old wagon trail - it has a historical plaque explaining that it was once an Indian trail, then later a wagon trail between plantations. It’s now paved, mostly runners and bikers, but still a sunken road tightly enclosed by ancient trees. It’s very easy to picture what it would have been like 150 years ago.
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@lporter229 congratulations, and thanks so much for sharing your race with us all!
@Elise4270 I keep meaning to snap a pic of my new board, but haven’t unloaded it from the car yet! Soon, I hope!
Thanks for the hugs on my fall—it’s definitely not an uncommon occurrence for me even though I’ve been snowboarding for 20+ years, but probably not so good for the late stages of half marathon training! Tomorrow is the last day of the snowboarding season though, and it’s been raining on the mountain, so we’re going to give it a miss, and I’ll have to wait until next year to play more with my new board.
So my bruise is almost gone. But I got a new (small) bruise on my run today to take its place... It was so bizarre—I was running on my usual rail trail, at a place where there’s a pretty busy road about 30 feet above it on one side. You can’t see the road, though. Out of the blue, one of those square reflectors that are stuck in the road (about 4 or 5 inches square) came flying seemingly out of the sky and hit me on the stomach! These two women walking nearby also saw it—I’m glad because otherwise it would have been even stranger to puzzle out what happened.
So that was odd, and more surprising than anything else. But it happened on a really lovely run—after 3 soggy runs, today was finally dry and beautiful. And at 10 miles, it was the longest I’ve run so far, so that was super fun! I was pretty spacy after my 9 mi run the other week, so brought some honey stinger something or other, and that did seem to help me stay focused a bit more (I walk up a sizable hill to get home).
April goal: 70 mi
4/2 5 mi
4/4 5 mi
4/7 9 mi
4/9 5 mi
4/10 cross (30 min indoor rowing, etc)
4/11 5 mi
4/13 4.15 mi
4/14 cross (2 hours snowboarding)
4/16 5 mi
4/17 cross (10 mi easy biking)
4/18 5 mi
4/20 10 mi
April total: 53.15 mi
2019 Races:
3/16 Kirkland Shamrock Run 5K
4/13 Mud & Chocolate 4.5 mi trail run
5/6 Vancouver BMO Half Marathon
5/12 The Color Run 5K
5/18 Your Canyon for a Day 35 mi Bike Tour, Yakima
8/11 Lake Union 10K?10 -
Managed to get in a quick couple of miles this morning before we headed out on the road again. I really enjoyed the Rails to Trails trail near the hotel but if we were there for more than a couple of days I would need a longer trail. It was cool and beautiful when we were out and I was faster than expected despite feeling like an elephant was sitting on my chest.
Today we drove to Flagstaff with a lengthy visit to the Petrified Forest (and Painted Desert) National Park. It was incredible! I kept wishing my dad, who was a geologist, was alive to explain it all to me!
Vacation related pictures and not running related.Tomorrow we are home and Monday I hope to make up my missed long run. It should feel great to run at sea level again! Yes @hanlonsk that altitude does make such a difference!
Petrified wood that looks like quartz crystals
An entire field of petrified wood sparkling in the sun
Date........Miles.......Total
04/01......4.72........4.72 + Agility
04/02......0.00........4.72 + Strength Training
04/03......5.45......10.17 + Sport Dog
04/04......0.00......10.17
04/05......5.67......15.84 - with Drills and Strides
04/06......8.64......24.48 - 2mile wu, 4 miles tempo w/90sec rest, 2mile cd
04/07......3.50......27.98
04/08......4.75......32.73 + Agility
04/09......0.00......32.73 + Strength Training
04/10......6.67......39.40 + Sport Dog
04/11......0.00......39.40 + Strength Training
04/12......0.00......39.40 - Agility Trial
04/13......9.71......49.11
04/14......0.00......49.11 - On the road
04/15......3.76......54.87 - Tucson run
04/16......0.00......54.87
04/17......2.35......57.22 - Los Alamos
04/18......4.71......61.93 - Santa Fe Rails to Trails run
04/19......0.00......61.93
04/20......3.57......65.50 - Santa Fe Rails to Trails run revisited
02/03/19 - Surf City Half Marathon Deferred to 2020
05/11/19 - Santa Barbara Wine Country HM
09/15/19 - Jack and Jill Downhill HM - Boise
11/23/19 - USA Women's HM (lottery)
02/02/20 - Surf City Half Marathon8 -
12 km circling Misery Mtn. The first 9km were good then the wheels fell off - resulting in some walking.
7 -
Managed to get in a quick couple of miles this morning before we headed out on the road again. I really enjoyed the Rails to Trails trail near the hotel but if we were there for more than a couple of days I would need a longer trail. It was cool and beautiful when we were out and I was faster than expected despite feeling like an elephant was sitting on my chest.
Today we drove to Flagstaff with a lengthy visit to the Petrified Forest (and Painted Desert) National Park. It was incredible! I kept wishing my dad, who was a geologist, was alive to explain it all to me!
Vacation related pictures and not running related.Tomorrow we are home and Monday I hope to make up my missed long run. It should feel great to run at sea level again! Yes @hanlonsk that altitude does make such a difference!
Petrified wood that looks like quartz crystals
An entire field of petrified wood sparkling in the sun
Date........Miles.......Total
04/01......4.72........4.72 + Agility
04/02......0.00........4.72 + Strength Training
04/03......5.45......10.17 + Sport Dog
04/04......0.00......10.17
04/05......5.67......15.84 - with Drills and Strides
04/06......8.64......24.48 - 2mile wu, 4 miles tempo w/90sec rest, 2mile cd
04/07......3.50......27.98
04/08......4.75......32.73 + Agility
04/09......0.00......32.73 + Strength Training
04/10......6.67......39.40 + Sport Dog
04/11......0.00......39.40 + Strength Training
04/12......0.00......39.40 - Agility Trial
04/13......9.71......49.11
04/14......0.00......49.11 - On the road
04/15......3.76......54.87 - Tucson run
04/16......0.00......54.87
04/17......2.35......57.22 - Los Alamos
04/18......4.71......61.93 - Santa Fe Rails to Trails run
04/19......0.00......61.93
04/20......3.57......65.50 - Santa Fe Rails to Trails run revisited
02/03/19 - Surf City Half Marathon Deferred to 2020
05/11/19 - Santa Barbara Wine Country HM
09/15/19 - Jack and Jill Downhill HM - Boise
11/23/19 - USA Women's HM (lottery)
02/02/20 - Surf City Half Marathon
Well, you see it is easy to explain all of that.
The first picture that is umm high desert scrub.
The second picture is a dog.
The third picture looks like a canyon that was cut by water
The fourth picture is a rock.
The final picture is also high desert scrub.
There. Now you are fully educated!
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4-1 rest
4-2 7k easy
4-3 7k easy
4-4 rest
4-5 7k easy/threshold
4-6 11k easy
4-7 7k recovery
4-8 rest
4-9 7k easy/threshold
4-10 4k slow
4-11 rest
4-12 4k easy
4-13 5k (Shine the Light)
4-14 7k recovery
4-15 rest
4-16 7k slow
4-17 7k easy/threshold
4-18 rest
4-19 7k easy
4-20 11k slow
4-21 7k recovery
April Total: 105k
April Goal: 150k
January Total: 131k
February Total: 159.5k
March Total: 183k
Next year when you pop in here claiming your December 2019 mileage, what accomplishments will you have made?
Run at least 4 5k races.
Get under 30:00 and a PR for 5k.
Average at least 135k per month, which would put me over 1,000 miles for the year.
Run the Year Team: Five for Nineteen
Cloudy and cool today. Perfect for shorts and a long sleeved shirt. Legs felt fine today.
2019 Races:
4-13 Shine the Light 5K -- 31:12 chip time; First Place male 65 and older
6-1 Freedom 5K (Will be off the schedule due to another commitment)
6-30 Strides for Starfish 5K5 -
Congratulations @runnermom419 on your 5k PR! That's awesome!
@simcon1 great job on your longest run yet! That's crazy about the reflector hitting you. Thank goodness you are okay.
@shanaber, lovely photos. Hobbes the Vizsla looks pretty smug and satisfied in that picture. Or, just squinting into the sun
Date :::: Miles :::: Cumulative
04/01/19 :::: 3.8 :::: 3.8
04/02/19 :::: 2.7 :::: 6.5
04/03/19 :::: 1.6 :::: 8.1
04/04/19 :::: 0.0 :::: 8.1
04/05/19 :::: 0.0 :::: 8.1
04/06/19 :::: 5.7 :::: 13.8
04/07/19 :::: 5.0 :::: 18.8
04/08/19 :::: 0.0 :::: 18.8
04/09/19 :::: 3.4 :::: 22.2
04/10/19 :::: 3.3 :::: 25.5
04/11/19 :::: 4.1 :::: 29.6
04/12/19 :::: 3.6 :::: 33.2
04/13/19 :::: 5.5 :::: 38.6
04/14/19 :::: 5.3 :::: 44.0
04/15/19 :::: 4.4 :::: 48.3
04/16/19 :::: 2.0 :::: 50.3
04/17/19 :::: 4.5 :::: 54.9
04/18/19 :::: 1.8 :::: 56.7
04/19/19 :::: 2.7 :::: 59.4
04/20/19 :::: 8.1 :::: 67.5
04/21/19 :::: 4.3 :::: 71.8
Kind of foggy and misty this morning, but the light rain mostly stopped by the time we got going. The damp 46-degree weather was a little chilly to start and I wore gloves for a while and kept my long sleeves on. It was a nice run catching up with a friend. She is tapering for her marathon coming up next Saturday so we took it nice and easy for the 30 minutes she wanted to do. I was a few minutes early so warmed up for an extra 10 minutes and then added a bit more at the end as she walked for a while, with a short sprint to wrap it up. I felt surprisingly good considering all the hills yesterday. I was pretty disappointed not to find my reward of caramel eggs along the way. I was led to believe from this thread that I had earned some.9 -
@PastorVincent - thanks for the explanation 🤣
@katharmonic - he will only look at the camera begrudgingly with lots of encouragement. Mostly he looks everywhere but! It was also incredibly windy and that spot was just a bit sheltered.0 -
So my bruise is almost gone. But I got a new (small) bruise on my run today to take its place... It was so bizarre—I was running on my usual rail trail, at a place where there’s a pretty busy road about 30 feet above it on one side. You can’t see the road, though. Out of the blue, one of those square reflectors that are stuck in the road (about 4 or 5 inches square) came flying seemingly out of the sky and hit me on the stomach! These two women walking nearby also saw it—I’m glad because otherwise it would have been even stranger to puzzle out what happened.
That is a whole new kind of road rage!
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@lporter229 Great race report! I saw your splits in real time, nice and even. Ended up abandoning my post as Kenmore Square before you got there, over concern about managing in the rain with my stress fracture. Probably would have missed you anyway; I missed several people in the crowd even though I got the 40K text message ~600m before they should have passed my position. OTOH, I did pick 2 people that I wasn't tracking out of the crowd as familiar faces.
Watching is totally different from running. At Kenmore, I see the wheelchairs come past . . . then the elite women . . . then the elite men . . . then the waves. It was interesting watching the character of the runners change as the worked from faster to slower. The slower runners showed that they were hurting more than the faster runners did.4
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