April 2017 Running Challenge
Replies
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Today I wanted to do an hour at a decent pace, so anywhere north of 10K in that hour was my aim. Did not know how it would sit with having not been particularly careful about what I'd eaten today though, and I did have wind for nearly the whole route. About 2k from home I thought I wasn't going to make it, but in the end that worked well as it forced me to slow right down so for once I had a proper cooldown to my run. In the end I managed 13.7km in 1:17 and felt really good as with exception of my 5K attempt last week all my runs recently have been at an easy pace.
2-Apr: 19k easy
5-Apr: 5k very easy
6-Apr: 12k easy
7-Apr: 5k PR attempt + 2.4k cooldown [5K PR @ 24:28]
10-Apr: 4.3k + 4.1k easy
11-Apr: 11.9k + 5k easy
13-Apr: 13.7k MP
Upcoming Races:
14-May-2017: Bexhill Starfish Marathon (DNS)
9-Jul-2017: Southend Half Marathon
12-Aug-2017: Hadleigh Castle 10K - Hill trail race (Possible*)
16-Sep-2017: Kew Gardens 10K (Possible)
24-Sep-2017: Windsor Half Marathon (Possible*)
29-Oct-2017: Thurrock 10k (Possible)2 -
MNLittleFinn wrote: »@7lenny7 she made an appointment for tomorrow. 4 triangles for earth wind fire and water.... looks like I'll be registering tonight. Last year, the slowest person in my AG averaged 20 min/mile at the 50k, so at least I k ow there are other sloths who run it.
I see it coming . . . your grandkids will know that Grandma's tattoo was for Grandpa's first 50K. The story will overshadow the actual art work of the tattoo.6 -
01/04 4.04 miles
03/04 3.10 miles
05/04 3.51 miles
06/04 4.14 miles
07/04 3.08 miles
11/04 3.01 miles
13/04 3.52 miles - missed yesterday as didn't feel well but got a run in this evening followed by a massage to back neck and shoulders, feeling very relaxed!
@7Lenny7 - great race report and photos!
url=https://www.TickerFactory.com/exercise/w1IQ6Hw/]
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April Running Totals (miles)
4/1 – 18.19 paced run
4/2 – 3.90 easy 30 minutes
4/3 – rest day
4/4 – 10.75 tempo intervals
4/5 – 6.85 group run
4/6 – 8.18 tempo intervals
4/7 – rest day
4/8 – 12.07 paced run
4/9 – 7.83 almost easy 60 minutes
4/10 – 4.51 easy 30 minutes + 4 strides
4/11 – 7.81 warm up, speed work, cool down
4/12 – 3.81 easy 30 minutes
4/13 – 5.45 easy/MP workout
4/14 – travel day
April total to date – 89.35
Nominal Challenge Goal – 150 miles
Real Goals: Run Boston. Finish healthy. Recover well.
Today's notes – Earlier in taper, I had a runny nose. It was kind of a wimpy runny nose, and I wasn't sure whether it was a mild cold or just random allergens bothering me. Then after Tuesday's Boston Send Off party, it moved into my left sinus. Definitely a cold. In taper, I worried that it would sap my energy so I couldn't run a full marathon. Got out and ran yesterday, and again today, and it's winding down. Better yet, it has stayed in my head and doesn't appear to have any impact on how I run easy or MP, at least for the short taper distances. Hopefully it will have run its course by Monday.
Then today I got one of the canned emails from the Fleet Feet training program, where the first time half marathon runners are going into taper next week. It lists a bunch of things to expect in taper, and one of the is "catch a cold." Huh. Never happened to me before, but it's good to know it's common. Then again, this might be the first training cycle since my first half marathon where I got through a traditional training program and into taper with nothing unusual happening. And for that first half, I think the program didn't work me as hard as I could have tolerated before taper.
So today's assignment was 20 minutes easy, 10 minutes at MP, 10 minutes easy. Not challenging physically, but a last chance to practice holding the line on MP. The idea is to run easy in the 7:45 to 8:15 range, and run MP around 7:30. That's slower than any of the calculators say I should run MP, but the major goal is avoiding injury.
Set out to run a familiar route with some small rolling hills, just to add some realistic terrain to pace control. Got to 20 minutes going up the second small hill, and it required some effort to put in a 7:30 pace going up the hill. Then it was hard to keep the pace down when the terrain got easier. Did the best I could, and took about 20 seconds of messing with the Garmin after the 10 minutes of MP before I remembered I was supposed to slow down more! Then I ran beyond the 40 minutes total to get back to my driveway. In my taper-confused brain, I justified it because tomorrow will be a travel day with no running, and if I were going to club practice I would have got a 2 mile warmup before this workout anyway.
So how did the pace control go? Mixed results. I left autolap on at one mile, and manually lapped the Garmin at 20 minutes and again at 30 minutes. Results: Mile 1, 8:03; Mile 2, 7:45, partial mile to finish 20 minutes, 7:35 pace. Mile 1 of MP, 7:19; partial mile to finish 10 minutes, 7:19 pace. At least I was consistent. Next mile, 7:44; partial mile to get back to my driveway, 7:36 pace.
So it looks by pace like my control is still lacking. Then I go look at the HR data. 33:18 in Zone 1, 6:31 in Zone 2, 0:36 in Zone 3. Average HR 124, max HR 144. The higher HR numbers are on the hills, with a blip early on because I didn't warm up first. So by HR I look okay.
Maybe I should wear my Vivofit on my right wrist in Boston, and be happy if I can keep my HR below 129 for the first 6 to 10 miles.
Oh, well. On Monday all the doubts will get resolved.
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)
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Walked again today. Hip is still quite stiff and definitely not ready for running yet. But it generally felt okay during the walk. Taking this as a good sign.7
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Date Miles MTD ------ ----- ------- Apr 02 5.0 5.0 Apr 05 4.3 9.3 Apr 07 6.4 15.7 Apr 08 4.3 20.0 Apr 09 5.0 25.0 Apr 11 5.1 30.1 Apr 13 5.1 35.2
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WK: 4.10.17 - 4.16.17
M - Rest / Recover Day
T - 10.6 m. 9:33 pace.
W - 8.5 m.
T - 8 m. - Hoping for a couple longer runs this 3 day weekend.
F -
S -
S -
Total -4 -
https://tickers.TickerFactory.com/ezt/t/wohsRCl/exercise.png
Hmm... for some reason it won't update... I'm actually at 21.4 miles. I'll wait and see if it's fixed tomorrow.1 -
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
TOTAL: 43.1/100 miles
Yesterday's run was 5 miles with the middle 3 miles at HMP, which was supposed to be 9:25-9:30 pace, but ended up being 9:21-9:22. I was actually pretty surprised that all 3 of those miles came in just about the same because I had a really hard time with pace control. I tended to run the first half of each mile a lot faster, then made myself slow down to even it out.
Yesterday's run made me realize that I really ought to do a mile or so time trial to get an idea of where I'm at and generally the paces I should be aiming for. I remembered that as I was just about to head out for my run today, so on a whim I decided that I'd run my first mile as a time trial. I knew going into it that I'd probably be able to do better if I weren't running on tired legs (I've been on my feet most of the day at work the past few days in addition to all the running and I could feel it), if I weren't tired in general, didn't haven a slight flare up with my asthma, and probably a bunch of other factors. However, I know I'll probably do another time trial in a few weeks, so this was just to get an idea. I ended up running the mile in 7:55, walked for a few minutes to get my HR back down, then ran 3 easy-ish mies (28:25, 9:24 min/mile).
Something else that is notable to my running is that I was officially diagnosed with acid reflux at my doctor's appointment today. I'm not surprised as I've suspected for awhile that this is the case. This is relevant to my running because my doctor is hopeful that the right medication will help with post-nasal drip and thick mucous that I get when I run (he seems to think this is the reflux, not so much the asthma). I've forgotten what it feels like to breathe normally on a run or go more than a few miles without inhaling or choking on mucous (sorry if that's TMI).
EDIT: Thanks to everyone who replied about the distance question on Strava. I've now been running 0.01-0.02 past my stopping point for the day to ensure that it's logged correctly.7 -
4/3/17 - 3.8 miles
4/5/17 - 3.2 miles
4/6/17 - 4 miles
4/9/17 - 3.2 miles
4/10/17 - 1.2 miles
4/11/17 - 3.3 miles
4/13/17 - 3.7 miles
22.4/40 miles for April
Good run today. It rained a little which was kind of nice. We don't get nice rain a lot. Usually it is drought or thunderstorms but no in between. So that was my first time to run in the rain.
I really enjoy reading everyone's post. @7lenny7 I loved your race report. You make me want to run even more. And @girlinahat those photos were awesome. Kind of scary, but still awesome.
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@girlinahat I am a little late in commenting - but I agree with everyone else - Your pictures are breathtaking and an example of why we love running trails. Hope the migraine go's away and lets you get back out on the trails.
@7lenny7 Yes the Emperor's Challenge area can get quite windy and wet, which is why there is a Wind Turbine farm on an adjacent ridge. Buts it just so much fun. Between the Trail Race and your evening run with Kody Smiling I am a little envious.
The ice finally broke on the river and our trails were just starting to dry out from the Winter Snow and today got hit with 8" of Heavy wet slush so no trail running for a while longer.0 -
13/04 - Headache-enforced rest day, charging up for Easter
14/04 - 4.25 mile Increased pace, followed with 2mile Interval, Biceps & Triceps supersets
Completed
• 11/03 - 10K Run The Solar System (thanks for the tip) - 52:01
• 12/03 - TM Half Marathon (plugged in the MK HM route - attempt 1 ) - 1:54:02
• 25/03 - TM Half Marathon (plugged in the MK HM route - attempt 2 ) - 1:53:53
Coming up:
• 15/04 - TM Half Marathon (plugged in the MK HM route - attempt 3)
• 01/05 - Milton Keynes HM
• 18/06 - Run-Bedford-Run - 10K
• 02/09 - Bedford HM
• 24/09 - Windsor HM
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Am I weird for not worrying about the exact distance shown after uploading my runs?
Wednesday's run showed up as 14.67km on my watch when I finished, and now it reads as 14.7km on runningahead, and 14.6km on Strava.
It only bothers me if I run a race and Strava chops off enough that I don't get credit for a PR for that distance.
I ran the "Zombies Run!" virtual race on Tuesday, there I made sure to run an extra 100m before stopping the watch, just in case.
That race went great, by the way. At one point halfway a zombie noise startled me so much I nearly jumped of the trail (I think @ddmom0811 commented on that too, I'm pretty sure it was the same moment in the story. Scary!).
And I got a new 5k PR of 26:54! My old PR was 27:02, from the last zombies VR. Not a huge improvement, but less than 27 minutes, so I'm happy
I'd really like to find a real 5k race around here sometimes, to see how that compares to a real race - if I would be slower (chaos at the start, ...) or faster (race atmosphere, extra motivation from trying to follow or overtake other runners)?6 -
Going to try my first fully fueled long run today, having a couple pieces of sourdough toast with blackberry preserves now, and bringing 3 gels on the run. Plan is to see how it goes having a gel every 5 miles, so 3 gels for the 17 mile run. Had to switch my run to today, because there are thunderstorms in the forecast for tomorrow, with a possible 3 hour window of OK weather in the morning, but who wants to risk a thunderstorm rolling through on a run?2
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@RespectTheKitty I hope after a few days of rest, your hip will be fine. Maybe you can use the rest to do some strengthening exercises? Not nearly as much fun as running, but it might help.
@7lenny7 That was an awesome race report! I can see why you want to return next year for the longer distance!
@MNLittleFinn Watch out - next thing you know, your wife will get a tattoo every time you sign up for a race ;-p
@dpwellman If you want to drink beer while running, how about a "Kastenlauf"? They used to do that each year in Munich when I was studying there (still do, it seems). With a team of two people, you get a full crate of beer that you carry during the run. Up to you at which point of the race you drink how much, but when you get to the finish line, it has to be empty!
@Orphia Did you have to go and post about Runalyze?!
It sounds great. I'm really tempted to try it, but it's already insane to how many places I log my runs.
It started with runningahead, before I had a GPS watch or smartphone I used that site to measure the distance of my runs on a map and log them.
Then I got a TomTom GPS watch, which automatically synchronised all runs to Tomtom Mysports and Map My Run. I added Strava to the list for this group. And when I was training for the marathon last year, I signed up for Trainingpeaks to use their "interactive" Hal Higdon Training plan there. My watch doesn't upload there directly, but I found that I could synchronise from Strava to Garmin Connect and have Trainingpeaks pull from there.
The only ones I ever really look at are Strava and runningahead, and occasionally trainingpeaks, but it is crazy that copies of my running data are in so many places. Oh, and of course when I use the zombies run app, another copy of the run recorded with my phone gets uploaded to their "zombielink" site. Which would also offer the option to automatically copy everything to runkeeper...
Oh, and have I mentioned that I still have a paper notebook as a running log?
Actually, if I look at that list, I might just as well try Runalyze too!
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@_nikkiwo_ Not me. I don't consume alcoholic beverages. Now local bike shop and mountain bike club did a Dirt and Doughnuts Gravel Grinder (one year they did cupcakes). Get a time bonus for every doughnut consumed on course. Except, once again, something else I don't really consume-- get sick after just one. Maybe I'm the anti-Homer Simpson: no beer. No doughnuts.
Doh!2 -
@dpwellman I'm tempted to try out the Frees, but I really do like the Vomero, especially for the cushioning with the distances that I tend to do, that I'll probably give the 12s a shot first.
@_nikkiwolf_ Nope, not weird; as I said previously, I don't care what Strava says, as I get all the metrics I care about from Garmin Connect anyway. Strava, to me, is a nice way of showing support for friends and their activities.
@MNLittleFinn Good luck with the 17-miler today!
Today's run was a small one intended to keep the legs fresh ready for tomorrow's race. For some reason, my HR was up (average 153, high of 172, for a slow run???), but I suspect that was because I wore the Scosche on the outer of my forearm and not the inside like I normally do. Or it could be just one of those days. Who knows. *shrug*
03 - 13.37
04 - 9.59
05 - 13.39
06 - 10.75
07 - 13.36
10 - 10.73
11 - 9.27
12 - 8.16
13 - 8.89
14 - 2.33
Total: 99.84 / 175 miles4 -
@lporter229 and @MobyCarp Wishing the 2 of you safe travels and best wishes at Boston on Monday! I know we're all excited for the two of you!!
Also, if you happen to leave any clothing along the way, here's an article about the lady who started collecting it for donations. 50,000 lbs are now collected!!! Wow!!
http://news.wgbh.org/2017/04/12/local-news/what-happens-50000-pounds-clothes-left-boston-marathon-start-line3 -
@_nikkiwolf_ - While I am a data nerd and probably obsess over my training plans and data at least as much as most of us here, I'm also not bothered by the final reported difference of a run in an app if it comes up a little short. For me I have a target distance to hit on my run and run until I got that distance on my Garmin (plus about .01 by the time I stop it). At that point I got my goal no matter what any app says, so it doesn't bother me. Like you I have had races come up short and if I don't get to record a PR that irritates me, but I also have other places where I can enter my PR. Strava lets you enter your PR manually, Garmin does not. So unless Garmin comes up short I can fix it. Case in point, according to Garmin my longest ever run was 14 miles, yet I have run 3 full marathons and numerous runs over 14 miles. So no point in depending on Garmin (or any other app) to know everything.
As for Runalyze, I'm tempted but I already use several apps. I am using Sport Tracks currently for seemingly similar data and LOVE it! I have even been building my training plan from the data and loving that my actuals are matching up closely to the forecasts. I designed this last base building phase I just finished using it and am very happy now that I completed it to be where I planned to be. I also tweaked my next base building cycle upwards a bit as my original plan might have been too easy and the final week would not have improved my fitness but remained flattish. The mileage is a couple miles higher than I would have ever thought to do before, but I also know that my past mileage increases were based on "general advice" and not data like this. Runalyze is something I'll probably check out also and see if it can either add more, or even just as a check against Sport Tracks.4 -
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
Upcoming races:
UAH 8K - 3/6 <<< 34:33 3 in AG
Oak Barrel HM - 4/2 <<<< 1:38:00 3 in AG
Bridge Street HM - 4/10 <<< 1:36:33 3 in AG
PEO-AVN Team Day 5K - 5/4 <<< 19:10 (2.9 mi) 1 in AG 5 OA
Cotton Row Run 10K - 5/30 << 44:57 PR
Firecracker Chase 10.2 miler 6/25 << 1:20:22 1 in AG & 15 OA
Huntsville Half Marathon - 11/12 << 1:35:55 2 in AG & 25 OA
Rocket City Marathon - 12/10 << 2:44:41
Elkmont Hound Dog Half (unofficial) - 1/21 << 1:46:48 2 OA
Elkmont Hound Dog Half (rescheduled) - 2/18 << 1:41:04 1 in AG & 24 OA
Kentucky Derby Festival Marathon - 4/29
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Well, I already set up my Runalyze account. Looks like I have to import activities manually (which is a time suck) but they are going to allow for auto-synch with certain apps at a later date. I'm looking forward to that. I'll probably import my last months activities during some free time soon to get a decent look at the tool, but I will admit I am not fond of having to take time to pick a tool to export from then import here when all of my other apps already auto-sync with each other. I guess I'm lazy!
Knowing me, I'll probably make the time to do this, and I'll probably love yet another new tool. 2 -
@garygse To me, Frees felt like well broken in Vomeros as far as support, cushioning goes. . . well, initially. After this first four miles my feet felt pretty much the same they felt running barefoot on the shoreline. That is not a bad thing, at all. That lasted only a couple days, anyway.
Pairing with Injinji socks, even better.
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@lporter229 and @MobyCarp I wanted to wish you guys an awesome race up at Boston. I hope to be there next year.3
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I got caught in a thunderstorm today, but it ended up being an amazing run!
Halfway there!3 -
Looks like I have a race to add to my schedule due to a discount offer through a deal my employer just sent out to the company. I won't be "racing" it though.
This spring is shaping up to be rather interesting at work.
Firstly they offer a "Healthy Living Discount" on insurance costs if you meet criteria for doing healthy activities, one of which is a "Get Fit" program that records activity minutes over a 6 week period during which anyone who records over 900 minutes of activity earns half of the points needed to get the full discount for next years insurance. I tend to get the remaining points over the rest of the year through race events, but even without racing the difference could be filled by getting physicals, dental and eye exams, etc.
Secondly, they sent an email company wide about a week ago announcing a "Half Marathon Training Program" with the goal being a target HM possibly some time in June (and bi-weekly training runs on campus for employees to run together). Naturally I signed up for that. They also sent a discount for a 10k/HM event that weekend but I had a 10 miler planned for that day and was not willing to change it to either a 10k or HM so I passed on that discount offer.
Then today an email was sent to the folks signed up on that HM program offering a 25% discount to next weekends Garmin Oz Runs here in Kansas (Olathe to be exact), which is a 10k/HM/Full event. They were mostly talking about the 10k as a training run, but I have a scheduled 12 mile run planned for that day so I decided to go ahead and sign up for the HM. I will need to run it nice and slow though as that is the first long run of a new base building cycle with increased mileage. Still though, I'm a bit stoked as I had not planned on running any events at all for a couple more months (at least).
If they keep sending offers like this, with the option to run with fellow coworkers, it could turn into a much busier race season than I expected!4 -
SHOE QUESTION: Maybe this isn't the best place to ask, but anyone ever wear the Air Zoom Pegasus? Looking for a new shoe and it mostly gets good reviews, is very easy to find in my size and priced well.
My husband has a pair. He's not put many miles on them- he didn't care for them, but he usually run in Newton's. I think he'll give them to my son. Who I had a letter from yesterday and he's in the TOP 5 of his platoon wit the BEST PT score!
I wrote him back and told him to get top 3! Haha!6 -
_nikkiwolf_ wrote: »Am I weird for not worrying about the exact distance shown after uploading my runs?
Wednesday's run showed up as 14.67km on my watch when I finished, and now it reads as 14.7km on runningahead, and 14.6km on Strava.
It only bothers me if I run a race and Strava chops off enough that I don't get credit for a PR for that distance.
Nope. Cuz ya gotta figure it's only so accurate to begin with (unless it's sanctioned).1 -
Y'all are amazing to try and keep up with reading, let alone running.
Very persistent migraine has been keeping my mileage disappointingly low. Have pulled off two early morning mini runs, and one walk with a coworker. (1 mile, 2.2 miles for the runs, and 2.9 for the walk.). Which has me at 44.6/100
Luckily the "long run" plan for the week isn't anything too rediculous, was simply going to be to see if I can run 6 miles without any walk intervals (I know my friend can already do this.).1 -
April goal: Stay healthy, get my runs in and increase my long run distance
Nominal mileage goal: 191 miles
4/1- 15.23
4/2- 3.14
4/3- 7.07
4/4- 3.69
4/5- 9
3/6- REST
4/7- 5.12
4/8- 17.58
4/9- 4.05
4/10- 7.13
4/11- 3.79
4/12- 9
4/13- REST
4/14- 17
Total: 101.8
Today's notes: I swapped my scheduled 5 miler for tomorrow's long run due to the potential of thunderstorms tomorrow.....That said, I almost would have rather run in a thunderstorm than today's run. Temp was great, at about 45F, with clouds overhead. The problem was the sustained 10-15mph ESE winds. I had a tail wind for, perhaps 2.5 miles of my run, and that was great. The rest of the run, the wind was either trying to blow me off the road (it was successful a handful of times), or in my face, trying to blow me backward (not successful at that).
At first (for the first 11 miles) I thought I had a handle on the wind, averaging 9:36 pace, including the first big uphill, which was right into the wind.
Boy, was I wrong. 11.5 miles in, I took my first walk break. Over the next 5.5 miles, I saw my pace slip slowly from that amazing 9:36 to a final average of 10:09. As walk breaks continued, a right calf cramp and left, lower quad cramp killed off any hope of getting momentum going again. After mile 12 (10:17), my fastest split was mile 17 (10:21) Miles 13-16 were all in the 11-12/mile range.
To say that I had to embrace the suck today is an understatement....the suck took me out back and whooped me today (that's the most polite way I can think of to put it)....
That said....I can still be Okay with my run, I managed to keep my pace faster than 4:30 marathon pace, despite the nastiness....So I guess there's still some hope for a 4:20-4:25 marathon yet.
2017 Races
6/16- William A Irvin 5k
6/17- Grandma's Marathon (Full!)
8/19- Rampage at the Ridge 5k OCR
9/23- Ely Marathon (full)
10/21 Wild Duluth 50k??????
11/23- TBD 5k Turkey Trot4 -
Way to tough it out @MNLittleFinn. Wind is a *kitten*.0
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