November 2019 Monthly Running Challenge
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1102-8.2k total 8.2k goal-100k
A progression into a tempo run this morning. It was 10 degrees and drizzling when I went out, more like 14 by the time I made it back. A guy passing me on his bicycle was nice enough to holler "It's raining!" as he wizzed past - yeah thanks dude!
I know that I have terribly inefficienty running form. Back in 2015/2016 which was my fastest season, I could only speed up to a point before I felt like I'd hit some kind of threshold where I just could not run any faster, although my HR and breathing felt fine. Ever since I started taking steps to fix my form last summer, that threshold has disappeared and the limiting factor has become my cardio ability. I know I'm not nearly there yet - if there really is a "there" - but it truly does make a difference. Speedwise I'm slowly inching back to where I was that year, and if all goes well, maybe go beyond that? Hmmm.
@eleanorhawkins Strava stubbornly will not sync to my Garmin account. Do you know whether it will work if I upload my gpx file or something?
@Orphia Didn't know there were parkruns in Japan! I'll have to check that out next time I'm there.
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@noblsheep Uploading gpx files usually works fine for me on Strava for challenges, etc. It should also work for the group.
I'm curious - what have you done to fix your form? I've recently made the jump and decided to switch to minimalist running shoes to see if that will help with the recurring problems with my left knee that bug me on and off since years now (despite all kinds of cross-training and conservative increase of distance and changing shoes and all the other common prevention advice...). That magically stops me from heel-striking (although I'm not really convinced that is causing the knee problems, but it's worth a try) But I probably should also work on running form independent of that - it's just so hard to break a lifelong habit of how I'm moving my legs and feet...3 -
I'm not dead, I am surely alive!
Race report later, have to run back out, but I know if @MobyCarp was alive he would be happy today. Mrs. PastorVincent nailed a PR, and I did... well you will see tonight with the race report (well, those in the FB group know already ops LOL)14 -
eleanorhawkins wrote: »
It’s a stunner morning here and I’m about to head out for a couple of hours to run for @MobyCarp. Won’t be fast, but the scenery will be pretty.12 -
First official 5k race report
Prior to now my only races have been at Parkrun with my PB at 34:42. That particular day I had really pushed myself to achieve that time and had to take many walk breaks because my fitness level didn’t allow me to stay at that pace consistently.
Notes about me - I am a new-ish runner who started c25k in February earlier this year. I’ve continued to run consistently since then and made many new friends at Parkrun. I learned from a friend that a local running clinic (PIM) was about to start their new season to help new runners achieve a 5k or improve a 5k time. It’s a 10 week coached program that meets weekly. I followed the training plan, did all my homework, and showed up every week. I wasn’t sure what pace to set as my goal for this race and several weeks ago asked one of my coaches. We thought 32 minutes might be a good goal if all went well and I stayed on program. A couple weeks later this coach approached me and stated that after thinking about it he wanted me to train for 30:00 as a stretch goal. He said as a new runner there was a lot of opportunity for improvement and there was no harm in pushing myself a little. I kept training with this in mind but knew that shaving almost 5 minutes off my time in 10 weeks would be quite a leap. So I asked one of my coaches to pace me and keep that stretch goal in mind.
Alex’s 5k RR
This race supports autism charities and starts in a public park inside the Houston city limits. I had already picked up my packet Wednesday night at my PIM meeting but being my first race I really didn’t know what to expect. I allowed an hour to make the drive because I live in a suburb outside the city and needed to allow enough time for parking (and potentially enough time to get lost).
My 18 year old daughter is autistic (high functioning) and I knew she would want to participate in some of the kids activities. We looked through the race description ahead of time so she would know what to expect. My 13 year old son didn’t really care but was willing to go once he heard there would be food after the race.
I set my alarm for 4:45 am and started the day with a pumpkin spice muffin and some coffee before showering and getting dressed. I’m thankful for the detailed race reports you have each provided that helped me plan ahead. It was really helpful that everything was already sorted and laid out. I also had a bag packed with a change of clothes in case I needed it afterward. A quick shower then I grabbed more coffee and some grapes for the drive into town.
We arrived at the park at 6:30 am. It was still dark and we saw volunteers setting up and preparing for the race. I decided to walk in the park for a bit to keep moving and check things out. I determined which portocans were stocked sufficiently with toilet paper and made note for later. I talked with the kids about where to meet up after the run and introduced them to my coaches. The kids then went off to play at the playground and get away from the noise of the loudspeaker.
Our coaches gathered our group together for a pre-race photo and a warm up jog with group stretching. Rene (the coach who promised to pace me) took me off to the side and we strategized for the race. The plan was that if I felt strong enough to push for the 30:00. We went for another warm up jog together and got into place for the start. He explained to me how the chip timing worked and we soon started the actual race.
Most of our group stayed together at the beginning. Then Rene strategically helped weave me past a few runners as we chatted along the way. He asked how I was feeling and said I was on target for my goal. He greeted other runners he knew as we passed them one by one. I still felt strong but wondered if maybe the pace was a little fast for me to last the whole race. I decided not to look at my watch and run blind, relying on Rene to set the pace. Halfway through the race I asked him “are we suddenly going faster? This feels kind of fast”. He explained that we were in a downhill section and taking advantage of any time we might lose at the water stop ahead. I had a feeling he was pacing me faster but decided I would trust him to know my capabilities. We trotted through the water stop as a volunteer handed me a cup. I spilled some on my face running while drinking a big swallow then tossed the cup in the well placed can further along the path. The volunteers did a good job and there was no bottleneck.
He asked how I was feeling and I told him I was good with the pace but not able to go faster. “Ok then I won’t tell you how fast you are going. But you are on track. You’ll get the PR.” And we kept on passing runners one by one. He pointed out that we were in the last mile and that we’d push a faster pace at the turnaround near the end. He encouraged me to lift my knees higher and bring my shoulders back when he noticed my form suffering. He encouraged me to pump my arms when he noticed me struggling with the pace. We were in the final push when I started refusing to pass any more runners. I knew that running faster was really just not possible at that point. Then we turned and I saw the finish line 100 yards away. I suddenly started pushing away from Rene and passing others with energy I didn’t know existed. I crossed the finish line but didn’t see the official time as I struggled off to the side where the grass was. I was overcome with nausea and knew I needed to find that well stocked portocan soon. Another coach brought water to Rene and me and told me my time. 28:35. What?!?! Rene helped me shave a lot more time than I expected. After a few sips of water I went off to my portocan then to find the kids.
The kids had a great time at the race. They had fun coloring pictures with volunteers dressed as superheroes. They snacked on breakfast tacos, fruit, bagels, kind bars, etc. when things got to loud for my daughter she’d venture over to a nearby playground. There was free beer available that the coaches and other runners enjoyed. I learned that I placed 94th overall and 7th in my age group. The 1st place winner in my age group is an elite and my very first friend from Parkrun. I was happy to see her win. She’s very fast and one of the kindest people I’ve met.
The race was well supported and I may run it again next year.26 -
Having not run outside for a week, I was a little scared how this run might go. It was perfect temp (54F), but 17mph wind. Applied KT tape to my right shin, and it didn't hurt at all. Just tried to relax and not worry about pace. Actually felt like I was reborn! Wasn't tired until about mile 12, barely broke a sweat. After finishing I had the feeling (for the first time in a long time) that I just might actually be able to get through this marathon training.
This was my 2 hour run for @MobyCarp. I tried to channel him and imagine running with him in his relaxed style and enjoying every minute of it
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@emmamcgarity Wonderful race report and CONGRATULATIONS!!!!! Great PR!!!3
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@emmamcgarity well done!1
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I had wanted to do 8-10 miles this morning but only got in 3.25. *sigh* will try again tomorrow.
So why did I end at 3.25? Blame the dog. We were running along pretty well for the first 2-2.5 miles. She was staying mostly to my left and not eating everything (food, wrappers) as I told her no, leave it. She even was able to leave some kind of dirty bun as we ran past. I was even giving her a little more leash slack because she was doing so well. Suddenly, she cuts in front of me and lunges for a waffle (? - not even sure. I didn't get a good look at it). I hadn't noticed it until too late. I almost fell but somehow managed to stay upright, but my right ankle (yes, the one I broke my leg) twisted. But at least the dog left the waffle! Small victory. So we are walking, and my ankle is bothering me, and I see some kind of lemon cookie on the ground. I try to steer her away and tell her no, leave it, and she grabs it. I was able to dig half of it out of her mouth.
We were able to run the last bit home, but I figured it was best to let my ankle rest. It's not too bad now, hours later, but better to be safe than sorry.
3.25 out of ???? no monthly goal set yet11 -
@emmamcgarity Great job with a fantastic PR.2
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That was fantastic @emmamcgarity1
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@Avidkeo - loved the pictures too. I was so fascinated by them that when @ContraryMaryMary put the name in her post I had to look it up and see why it looks to be such a perfect circle. According to Wikipedia the government measured out a radius of 6 miles all the way around and let the farms go right up to the edge of the preserve. I would love to visit it some day!
@orphia - it looks like there is a park run somewhere near LA. I will have to check it out!
@noblsheep - I saw the PT yesterday because of off and on pain I have in my left knee. (I thought it was from an old meniscus tear but the ortho doc said he thought it was a strength/form issue and sent me for PT) This was our first 'workout' session and as we went through the various exercises he said doing them regularly will improve my form and a big benefit is in improved performance and pace.
He also told me he thinks I will be able to transition away from the orthotics that have been prescribed for years as I improve my form and strength/stability in the supporting muscles of my ankles and around my knees. My legs are very strong just not in all the right places I guess.
@emmamcgarity - Congratulations on a great PR and loved your race report!
@RunsOnEspresso - I hope the ankle is nothing serious. It does sound like your pup is making progress though. I do wonder about where you run and why there is so much food on the ground 🥴 I mean we occasionally will see a small trail of crackers (gold fish typically) or something like that from little kids but I think the birds and squirrels carry it all away pretty quickly.
No run for me today. I was wiped out last night from strength training followed by PT. I was really surprised at how exhausted I was but them I had also run 8 miles on Thursday. This morning looked beautiful and cool out and I actually thought about going for a short running but decided my body needs some rest. I will be taking the pup out for a fast walk in a bit just to get out and move.
I have 12 miles on the plan for tomorrow for my MobyCarp slot. Haven't joined the group yet but will do so this afternoon.
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@RunsOnEspresso I was just about to offer my condolences and well-wishes about your ankle, and ask the same question about why there's so much food laying around where you run! But @shanaber has beat me to it. Seriously, I hope your ankle is ok.@RunsOnEspresso - I hope the ankle is nothing serious. It does sound like your pup is making progress though. I do wonder about where you run and why there is so much food on the ground 🥴 I mean we occasionally will see a small trail of crackers (gold fish typically) or something like that from little kids but I think the birds and squirrels carry it all away pretty quickly.1 -
Nov to date: 9.3 mi
Miles to go: 115.7!
Not yet signed up for 2020 races. Looking for one in the Spring, super-scenic, hills, sunny, in the Western states, no busy cities. I run at 1500 ft altitude but want to try a higher altitude mountain trail half marathon, maybe a full, not worry about time but do it for the experience. Anyone have recommendations?5 -
@emmamcgarity WOW! Great race and a great time!
@RunsOnEspresso oh no, your poor leg, hope it isn’t serious. I’m also wondering where you run that so many people leave food on the ground.1 -
@shanaber @polskagirl01 @rheddmobile I run through our neighborhood. Earlier this summer it was chicken bones everywhere (which I know are super bad for dogs so that was fun). I also have to be careful of broken glass. People in Phoenix are apparently very trashy. I always think I could fill so many bags if I ever did plogging (wearing gloves of course). We have no squirrels. Mostly only pigeons.
Ankle is already feeling better. I think it's just sensitive to quick movements still.10 -
Race Report!
So, as a reminder:Primary Goal: Finish well. If I run well and accomplish nothing else, still a win
Base Goal: Beat 1:27 (PR from 5 years ago, last time I ran a 10 miler)
Stretch Goal: Beat 1:20 (All things fall perfectly, this is possible)
This race was one I have never ran before because in the past it has been on a Sunday, but this year they moved it to Saturday. For whatever reason, the 10 mile distance is not a popular race length. Really, I have not much in the way of races between 10k and full marathon. This meant I really was not sure what to expect. So months back I chatted with @MobyCarp about it and he told me that if I trained right he was sure I could hit 1:20. He died not that much after that.
So, this morning when I got up and it was 27 degrees F and falling. The weather was calling for light snow, and I was still pretty sleepy, I was like, I have to run it. How could I not?
We arrived in plenty of time, which was good because I made a few wrong turns and ended up in the wrong parking lot. We suited up and walked a good half-mile to the starting area, so despite being the wrong lot it was not too bad, and it had a bonus.
We passed 2 port-a-potties with no lines. So, with both ducked in and did our thing before walking the rest of the way to the start. I will not TMI you, but it was a really good thing I stopped at that bathroom. The morning would have horrible otherwise.
So, the race was supposed to start at 7:55 for handcycles, and 8:00 for the rest of us. At 7:30 they had not opened the corrals yet. It probably was closer to 7:40 when we lined up. It was freezing (literally). I was cold. I was almost cold enough that I was worried I had underdressed, but I kept telling myself that I would be fine by mile two. So I just bounced in place near the 8:00 pacers.
After a while, I am like “We should have started by now,” and checked my watch, yep, 8:06. Not sure what all the holdup was, but we eventually got going.
Each mile had a theme, I will put that chart down in the spoiler tags for you to read over. There were two things that really stuck out. First coming around the bend and seeing a way larger than life Mr. Rodgers signing “Won’t you be my neighbor.” I think everyone teared up a bit at that. He was a local after all.
The other thing that really stuck out was like 1.5 miles from the finish there was a guy, sitting at a table (you have probably seen this meme) with a sign that said, “You can’t finish, prove me wrong.” Very original, at least in my experience.
As for the running part, my plan was to stick with the 8:00 pacers as long as I could. Nothing fancier than that. Well, we started something like 30 or 45 seconds behind the clock, but the pacers said they wanted to cross the line at exactly 1:20:00 on the clock. That meant we were pushing the pace a little, which I was more than fine with. All of us running with them thought it would be a killer shot to have a big group cross exactly at 1:20. Sadly as the miles went by, we lost people. Just about everyone in the end. Ah well.
By two miles I was starting to get hot.
By three miles I was reducing layers
By four miles my balaclava and gloves came off.
By five miles I was cold again! We turned out of the sun into heavily shaded streets and I swear the temp dropped at least 100 degrees, if not more. I spent the rest of the race on the edge of two cold, but I only put some of my layers back on. I was worried we would turn back out into the sun and I would be hot again.
I had nothing to worry about in that department as we never did.
Had I been doing my normal run by feel, I think I would have gone a little slower. The pace felt pushed to me and looking at the splits it seems we were running closer to a 7:45 pace than 8:00.
We turned into the last mile, and the pacers backed off the pace just a bit. I was having none of that and I pulled ahead. Strava says I ran that last split at 7:24, that matched mile 3 for my fastest split, save that mile 3 was downhill.
As I approached the line, I kept telling myself “hold what you got,” and did not allow myself to kick. See, you can see the finish line almost 3/4ths of a mile out and I was never sure how much distance was left. If I kicked too soon, I would have killed my good run. The few seconds I would have saved on the kick were not worth the risk. I was in no danger of placing, so no need to pass anyone.
That is okay. I crossed the line at 1:19:01 according to the official results! Strava says I hit THREE PRs in that race.
After I collected my medal, I ducked out of the finisher funnel, hid my medal in a jacket pocket and started walking back up the course looking for my wife. I met up with her when she had about 1.3 miles left to go and ran in again with her. She PR’d also.
As for the pacers, they missed their goal of a 1:20:00 finish by like 30 seconds. Ah well.
Oh, funny story. This is the first race ever where I finished with more clothes than I started with! See first at mile 4 they were handing out Pittsburg Steeler’s buffs. Then around mile five or six I see a hat in the road ahead of me. It looks just like my hat, so I snatch it up thinking I had lost it.
Right. See, thinking and running do not go well together, or I would have realized I could not have dropped the hat in a section of the race I had not yet run. Ah well, the hat is in the dryer now.
Some pics below in the spoiler tags.
1:19:01. @MobyCarp said he thought I could do it under 1:20. I will miss him, but at least I got to honor his memory today. Rest well my friend.
Mile themes:If you haven't heard, this year's race is going to be the MOST Pittsburgh race ever!
Check out the Pittsburgh-themed miles below:
Mile 1
Theme: Military
Kick off the race with the Military Mile, celebrating our servicemen and servicewomen. You will take the start line at Station Square then make your way through West Carson Street.
Mile 2
Theme: City of Bridges
Pittsburgh is the City of Bridges, and you will get to run some of the most famous ones — starting with the West End Bridge on the City of Bridges Mile. As you head out of Southside, snap a pic with the Pittsburgh Flag!
Mile 3
Theme: Mr. Rogers
It's a beautiful day in the neighborhood with the Mr. Rogers Mile! Celebrate Pittsburgh’s own favorite neighbor and rehydrate at the water stop with volunteers wearing Mr. Rogers’ trademark red cardigan. Maybe even stop for a brief break and pic on a trolley!
Mile 4
Theme: City of Champions
The City of Champions Mile will take you past Heinz Field and PNC Park along the North Shore, where you can run to the beat of the Steeline Drumline, wave your Pittsburgh towels, and maybe even snag a high five from two-time Super Bowl Champion Chris Hoke.
Mile 5
Theme: Pickle
Calling all Pickle lovers for the Pickle Mile! This leg of the race on the North Side features an on-course pickle giveaway, shots of pickle juice, and pickle pins to satisfy all your pickle cravings.
Mile 6
Theme: Pittsburgh Cookie Table
Carry on the Pittsburgh wedding tradition with the Cookie Table Mile. Grab some cookies from our cookie table station to carb up for the last four miles!
Mile 7
Theme: Pittsburghese
On the Pittsburghese Mile, yinz will run past signs featuring the very best of Pittsburgh’s own language and hear the legendary Pittsburgh Dad tell you what a GREAT job you’re doing.
Mile 8
Theme: Strip District
Only a few more miles to go! Pass through the Strip District Mile and experience the historic area known for its food and shopping.
Mile 9
Theme: Pierogies
A Pittsburgh favorite is on the menu for the Pierogi Mile! Pick up some pierogies to get your last carbs in as you head downtown toward the finish .
Mile 10
Theme: Parking Chairs
Check out our parking chair display in the home stretch on the Parking Chair Mile. Pull Up a Chair with VisitPittsburgh, and take a well-deserved break after crossing the finish line in Downtown Pittsburgh.18 -
Oh, my previous 10 mile PR was 1:27:something. So yeah. That happened.
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I fell short of 70 for October when my goal was 100! I'm getting 100 this month!5
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Admittedly I was stalking Strava today to see how your race turned out. Great race report! I love the themed miles! Congrats on your PR!PastorVincent wrote: »Oh, my previous 10 mile PR was 1:27:something. So yeah. That happened.
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emmamcgarity wrote: »
Admittedly I was stalking Strava today to see how your race turned out. Great race report! I love the themed miles! Congrats on your PR!PastorVincent wrote: »Oh, my previous 10 mile PR was 1:27:something. So yeah. That happened.
Thanks! I know we are a group of stalkers.
Creepy in any other scenario though! LOL! 2 -
@emmamcgarity and @PastorVincent I saw both of your great races on Strava this morning! Great job both of you on getting PRs.2
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@PastorVincent Amazing PRs! Kudos to Kristi too! Also, in the pic where you are holding up your medal your fingers look the normal color, so I assume no problems on that front despite the cold.0
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rheddmobile wrote: »@PastorVincent Amazing PRs! Kudos to Kristi too! Also, in the pic where you are holding up your medal your fingers look the normal color, so I assume no problems on that front despite the cold.
Thanks!
I had my heat factory gloves and hand warmers. I got them started while still in the warm Jeep and was able to stay just ahead of the cooling the entire race. Had it been a full marathon it probably would not have gone as well, but only 10 miles I was able to manage it.
Thanks @kgirlhart !2 -
Hubby and I went on a 3.6 mile walk today at a local park, and then I ran 3 miles for Kevin after we got home. The weather was perfect today!
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Congratulations, @PastorVincent and Kristi!!! Nothing like a double PR in a tough race!!!3
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Congratulations, @PastorVincent and Kristi!!! Nothing like a double PR in a tough race!!!
Thanks!1 -
Great race @emmamcgarity ! Congratulations on that awesome improvement!!!
@RunsOnEspresso Hope your ankle is okay and that your dog didn't eat anything that would make her sick.
Congratulations on your awesome race @PastorVincent and Kristi! Great race report. I had to laugh at you picking up the hat, thinking that you had dropped it.
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RunsOnEspresso wrote: »@shanaber @polskagirl01 @rheddmobile I run through our neighborhood. Earlier this summer it was chicken bones everywhere (which I know are super bad for dogs so that was fun). I also have to be careful of broken glass. People in Phoenix are apparently very trashy. I always think I could fill so many bags if I ever did plogging (wearing gloves of course). We have no squirrels. Mostly only pigeons.
Ankle is already feeling better. I think it's just sensitive to quick movements still.
Erf. Slobs. Well glad to hear your ankle is not serious at least.1 -
@emmamcgarity, @PastorVincent , and Kristi Huge Kudos and big Congratulations for your PRs!!! All of really CRUSHED your previous times. Great race reports!1
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