April 2017 Running Challenge
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Date :::: Miles :::: April MTD (goal = 95)
04/01/17 :::: 7.7 :::: 7.7
04/02/17 :::: 3.5 :::: 11.2
04/03/17 :::: 2.5 :::: 13.7
04/04/17 :::: 0.0 :::: 13.7
04/05/17 :::: 3.5 :::: 17.2
04/06/17 :::: 0.0 :::: 17.2
04/07/17 :::: 0.0 :::: 17.2
04/08/17 :::: 0.0 :::: 17.2
04/09/17 :::: 3.5 :::: 20.6
04/10/17 :::: 3.0 :::: 23.6
04/11/17 :::: 0.0 :::: 23.6
04/12/17 :::: 3.2 :::: 26.8
04/13/17 :::: 0.0 :::: 26.8
04/14/17 :::: 4.0 :::: 30.8
04/15/17 :::: 6.2 :::: 37.0
04/16/17 :::: 2.7 :::: 39.7
04/17/17 :::: 3.7 :::: 43.4
04/18/17 :::: 0.0 :::: 43.4
04/19/17 :::: 3.1 :::: 46.6
04/20/17 :::: 2.2 :::: 48.8
04/21/17 :::: 4.7 :::: 53.5
04/22/17 :::: 7.8 :::: 61.3
04/23/17 :::: 2.5 :::: 63.8
04/24/17 :::: 3.3 :::: 67.0
04/25/17 :::: 0.0 :::: 67.0
04/26/17 :::: 3.3 :::: 70.3
04/27/17 :::: 3.8 :::: 74.1
Nice morning run - lovely 64 degrees and a nice breeze.
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Went out intending to do about 10k at MP, but at about 6k where I intended to turn back I felt quite good (partly as had tailwind for first part of run) so decided to extend my route out a bit and aim for 14k. As all felt good I kept going out a bit past my new planned turning point until I figured I had to turn around for time reasons. In the end I clocked 17.3k at a few seconds faster than MP and felt quite good.
Longest I've run for over 3 weeks, and was fine from an energy point of view. Definitely felt a lot better than my "easy" run a couple of days ago, and hopefully will now get back into the swing of things.
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
15-Apr: 5.2k + 10.1k easy
25-Apr: 10k easy
27-Apr: 17.3k 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)
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I was at 26 miles on 4/24. I ran 4 miles on 4/25 and 3 miles on 4/26. My total is up to 33 miles for the month! I'm hoping to get another few miles in by Sunday to see where the final count is at!6
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Also have another question. I bought Bose Sport Wireless headphones in January, and now I've been running a decent amount and here in Florida it has been in the 80s, so I'm sweating a lot. I mean A LOT, and now my headphones stopped working! Does anyone know of a good pair of wireless headphones where if you sweat a lot they won't stop working?! I'm upset because they weren't cheap! TIA0
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@jessicalferrara With a name like Bose Sport Wireless, I'd have presumed that they would be built to handle a bit of body moisture, so check the warranty if you only bought them in January. As for recommendations on alternatives, I'm no help...I run without music.1
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@jessicalferrara With a name like Bose Sport Wireless, I'd have presumed that they would be built to handle a bit of body moisture, so check the warranty if you only bought them in January. As for recommendations on alternatives, I'm no help...I run without music.
Yeah you would think "Sport" would be a good indication of handling sweat! haha. Unfortunately that is not the case. I emailed Bose, so I'm waiting to hear what they say. I did research before I bought them too, and now I'm reading that excess moisture isn't as good for them. My husband has the sport wireless Beats, but they're expensive too. I'm just looking for something that doesn't stop working since the summer months are almost upon us and it gets into the 90s here.
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@jessicalferrara I've been using a Plantronics bluetooth earpiece for like 3 years now and have had no problems with it. I sweat a lot too. I like having it in one ear and my other ear is free to listen for traffic, etc. I only paid $50 for it and I think they may be $40 now. I got it at Walmart. Definitely has been worth what I paid. I've gotten so much use out of it.1
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greenolivetree wrote: »@jessicalferrara I've been using a Plantronics bluetooth earpiece for like 3 years now and have had no problems with it. I sweat a lot too. I like having it in one ear and my other ear is free to listen for traffic, etc. I only paid $50 for it and I think they may be $40 now. I got it at Walmart. Definitely has been worth what I paid. I've gotten so much use out of it.
Perfect. Thank you!
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April Running challenge
Goal: 100 km
Ran: 90.5/100 km
27/4/17 Run 10 km (90.5 km)
26/4/17 Run 7.2 km (80.5 km)
25/4/17 Run 7.1 km (73.3 km)
23/4/17 Run 7.4 km (66.2 km)
22/4/17 Run 7.2 km (58.8 km)
12/4/17 Run 7 km ( 51.6 km)
11/4/17 Rest day walk 3 km
10/4/17 Run 11 km 89 min (44.6)
9/4/17 walk 7 km
8/4/17 Run 3.8 km walk 2 km
7/4/17 Run 7.4 km walk 3 km
6/4/17 Run 8.4 km walk 9 km
5/4/17 walk 9 km
4/4/17 Run 7 km
3/4/17 Run 7 km walk 6 km
2/4/17 walk 3 km
1/4/17 walk 7 km
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@jessicalferrara I also got a cheap pair off of Amazon (https://www.amazon.com/Photive-PH-BTE70-Bluetooth-Sweatproof-Headphones/dp/B00XZHQAMC/ref=sr_1_2?ie=UTF8&qid=1493309591&sr=8-2&keywords=photive+bluetooth+headphones) and I sweat on the a lot (looooot) and they have been through the washer twice and still doing great.0
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Thank you for all the prayers and support! I, my wife, and her family greatly appreciated it! My MIL was taken off the ventilator on Tuesday and she continues to breathe on her own. She was taken out of the ICU and while short term things are better than expected, the issue she faces is likely to become more frequent and more severe.
For my final week before the race, my mileage has dropped well below what I had planned. I've only run twice this past week, for a total of 14 miles, and won't run again until my race.
While the reduced miles has made all my little niggles, aches and pains go away and I feel quite good, I don't sleep well when my wife is gone and consequently I'm not getting near the sleep I should. I'm averaging no more than 6 hours per night.
I won't do any intentional carb loading for this race, but have raised my intake from a deficit to maintenance for the 2 weeks prior. I feel that I've tuned my fat-burning machine quite well and won't need maximum carbs like I would for a marathon, and what I do need, I can get on the course.
The run I had last night was fantastic! I went on my local, hilly trails and managed my best pace ever while still keeping my heart rate solidly in the middle of my Easy Aerobic Zone per Daniels even though I ran up all the hills.
To keep my post-race report, I'm going to post some a lot of pre-race stuff now. Writing this down helps me work through everything in my mind prior to the race. Feel free to skip.
Course description:
- Chippewa 50K and 10K Trail Run
- 50K on an out & back course on the Ice Age Trail
- 4610 feet elevation gain and loss
- Average finish time: 6:33:49
- Course Record: 3:45:05
- Aid Stations at miles 3, 10, 15.5, 20, 28. Aid stations will have PBJ sandwiches, bananas, Heed drink, Hammer gel, candy, pop, cookies and other items
- 8:00 AM start
- Weather: There's been an inch of rain in the day or two prior, likely making for muddy, wet conditions. Forecast calls for 32°F at the start, rising to mid 50's by the end of my race. Partly cloudy with little wind all day. PERFECT!!!
- The course is described as single track over rolling hills. It's said to be fully runnable but the constant up and down will gradually beat the snot out of your quads.
Pacing & Goal Finish Time
I've struggled to come up with a pacing plan or goal finish time for the 50K. Trail races are unique in that there are so many more variables that come into play than a road race. Weather affects a trail far more than it does pavement, the terrain is far more varied from trail to trail, and aid stations are spaced further apart
There's a website which compares ultramarathons, and even aggregates the results of those who have run the two different races being compared so if you run one, you can get a sense of how you'll do on the other one. Also, once you have completed a race tracked by ultrasignup.com you get a ranking based on your finish, which then is used to guesstimate your time on future races. @MNLittleFinn might be interested in this site: http://realendurance.com/ I compared Saturday's race to my recent Zumbro 17 Mile race. According to the site comparison, 45 people have completed the two distances with the 50K taking 1.87 (+/- 0.18) times longer than the 17M. Plugging my 17M time into that, I get a range of 5:22 hr:mn to 6:31 hr:mn. Not very precise but it's the best I have. The middle value is 5:57 hr:mn. Ultrasignup gives me an guesstimate of 6:15 for this race.
I'll do what I always do in a race...use my HR as my reference. Having never run the distance before my strategy will be to run the first 20 miles around 148 to 150bpm (High Aerobic per Daniels), take stock of how I feel, then if I'm up to it, run the remaining 10 miles at marathon HR of 155-156. When facing hills, I'll try to keep my HR below my LT of 167, walking as much as needed. On the downhills I'll need to be careful not to go too hard because that can really trash your quads...more so than the uphills.
Though I can't closely correlate any of this to pace, My goal time is 6:20 (pace of 12:15 including stops at aid stations) with a stretch goal of 5:59 (pace of 11:30).
Food & Drink
I never did fully test my fueling & hydration plan during training. I ran my long runs fasted for the most part, taking in only what was necessary on my unfasted runs. I have an Ultimate Direction hydration vest I'll be using. I have used that twice and like it quite a bit, but I should have used it more. In spite of that, I do feel confident in my plan of carrying:- 20 oz water
- 20 oz SiS Go Electrolyte mix (hydration, electrolytes, & 42g carbs/200 cals) - Similar to Tailwind or Heed
- 12 oz diluted honey (260g honey, 20g molasses, 5oz water - 210g carbs/740 cals)
- 4 strips of home-cured bacon mmmm...mmmm...MMMMM
- 1 pack belvita cookies (35g carbs/230 cals) in case I want real food on the trail
Run Gear
Temps are warm enough I'll be in shorts and a short sleeve wicking polo shirt (I've just discovered how comfortable these are to run in) with arm sleeves to keep my arms warm initially. I've never run in these before but they're easy enough to take off it they're a problem.
in addition I'll be carrying:- UD hydration vest to carry most things
- 2 nuun tablets
- small tube Vaniply for chaffing
- ziploc bag for empty gel packs
- wipes
- ear buds - I've never listed to music on the trail but they're light and I may need a mental boost at some point.
- phone
- Garmin/HR strap
- truck key
- SPI belt for my phone for easy access
- pickle juice
- three packets of SiS powder to mix at aid stations
We get a drop bag at the half way point. I haven't decided if I'll use one or not. If I do, it will have:- socks
- eye drops
- leukotape
- lip balm
- tums
- dry shirt
- the bacon and more cookies
Aid Station Strategy
- AS1 @ 3M - Skip - too early in the race to stop
- AS2 @ 10M - Refill water, refill SiS, drink Heed, eat PBJ, grab 2 hammer gels
- AS3 @ 15.5 - Refill water, refill SiS, drink Heed, eat PBJ and any other food that looks good, grab 2 hammer gels and my bacon, resupply from drop bag as needed.
- AS4 @ 20M - Refill water, refill SiS, drink Heed, eat PBJ and any other food that looks good, grab 2 hammer gels
- AS5 @ 28M - Skip, but will refill water if necessary. No sense eating at this point because the carbs won't get digested before the end of the race.
I reserved a room through AirBnB about 20 minutes from the start. An older couple rent out a bedroom and provide breakfast in the morning. Only $35. I hope they don't mind getting up early! I'll bring some pre-brewed coffee with me just in case.
So there you have it. There's nothing left to do but pack up, head out and run it!
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@jessicalferrara - I've got the Sony wireless headphones. Had them 2 years in the Orlando sweatbox and they have lasted pretty well. Even worn them in the rain and they haven't given me problems.
http://www.bestbuy.com/site/sony-xb50bs-extra-bass-sports-wireless-in-ear-headphones-black/5581239.p?skuId=5581239&extStoreId=&ref=212&loc=1&ksid=aae3fda8-ec80-413b-bd49-16d88b535172&ksprof_id=11&ksaffcode=pg218890&ksdevice=c&lsft=ref:212,loc:2
Sony - XB50BS Extra Bass Sports Wireless In-Ear Headphones - Black
Model: MDRXB50BS/BSKU: 5581239
They are only $59 now. I bought them 2 years ago and they were $99.
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@7lenny7 thanks for that link, and another than you for sharing your gear list. I've been doing some small thinking about gear for October, and you gave me some good ideas with your list.0
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@BeeerRunner - My first thought was "ice cream", but honestly I'm probably not the best at incentives for most kids. My 3 youngest (from 5 to 17) are all on the spectrum. My wife and I are very familiar with incentives to get them to do things, but they are all immediate gratification things that while they seem small to us, are HUGE for them. So it is something we do a lot. My 17 year old would do anything for ice cream, and my first thought was just some sort of treat like that. But looking back, I don't think anyone would have seen me running for ice cream when I was a teenager. So...yeah...not sure.0
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@7lenny7 - You're my hero! Not just for what you're about to do, but for how you explain and share it all.
@WhatMeRunning - My 13 year old son is on the spectrum and I wish he was that motivated by ice cream.2 -
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@7lenny7 - You're my hero! Not just for what you're about to do, but for how you explain and share it all.
awww, shucks...
I wrote that up for two reasons. One, as I mentioned, was to help me sort out my plan. It's like taking notes in class. I never go back to my notes when I study, but just writing things down help cement the information in my head. In fact, until I wrote that, I didn't have a plan for the aid stations.
The second reason is to help others who may be considering the next step past a marathon. I don't post it as an authority as it's my first ultra, but as issues to think about before the race, and I invite anyone to question or critique it.
What I hear and read is that the longer the distance, the more your strategy, nutrition plan and mental strength are key to your success.
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Date Miles today - Miles for April
4/1 20 miles - 20
4/2 10 miles - 30
4/3 REST DAY
4/4 10 miles - 40
4/4 4 miles - 44 << Daily Double
4/5 6.2 miles - 50.2
4/6 6.2 miles - 56.4
4/6 4 miles - 60.4 << Daily Double
4/7 REST DAY
4/8 16 miles - 76.4
4/9 REST DAY
4/10 7 miles - 83.4
4/11 7.5 miles - 90.9
4/12 REST DAY
4/13 8 miles - 98.9
4/14 5 miles - 103.9
4/15 14.5 miles - 118.4
4/16 REST DAY
4/17 6.2 miles - 124.6
4/18 5.5 miles - 130.1
4/19 5 miles - 135.1
4/20 5.5 miles - 140.6
4/21 4 miles - 144.6
4/22 12 miles - 156.6
4/23 REST DAY
4/24 4 miles - 160.6
4/25 4.5 miles - 165.1
4/26 REST DAY
4/27 3.67 - 168.77
4/28 REST DAY (Heading to KDF marathon)
Upcoming races:
UAH 8K - 3/6 <<< 34:33 3 in AG
Oak Barrel HM - 4/2 <<<< 1:38:00 3 in AG
Bridge Street HM - 4/10 <<< 1:36:33 3 in AG
PEO-AVN Team Day 5K - 5/4 <<< 19:10 (2.9 mi) 1 in AG 5 OA
Cotton Row Run 10K - 5/30 << 44:57 PR
Firecracker Chase 10.2 miler 6/25 << 1:20:22 1 in AG & 15 OA
Huntsville Half Marathon - 11/12 << 1:35:55 2 in AG & 25 OA
Rocket City Marathon - 12/10 << 3:44:41
Elkmont Hound Dog Half (unofficial) - 1/21 << 1:46:48 2 OA
Elkmont Hound Dog Half (rescheduled) - 2/18 << 1:41:04 1 in AG & 24 OA
Kentucky Derby Festival Marathon - 4/29
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MNLittleFinn wrote: »MNLittleFinn wrote: »I hate having the urge to buy shoes, but not seeing exactly what I want at a decent price....
EDIT: These are Tempting me a lot: http://www.runningwarehouse.com/adidas_adizero_adios_Boost_3_Mens_Shoes_Red_White/descpage-AADB3M2.html
and they have them in a 6.5. My Brooks are all size 7, but that's becuse I can't get them in a 6.5 (7 works fine) but my Nikes are 6.5...... To buy or not to buy, and which size to go for?
To buy!!!
I have the urge too. I tried to pack light for my Europe trip so I only brought one pair of running shoes. And I did something I NEVER do. I wore my running shoes to travel home. My feet were just so sore from all the walking that I decided I would wear them on the way home. Then when the flight was cancelled it ended up being two days of wearing them. So now my crazy head is thinking they are ruined, lol. I know they aren't, but it's a good excuse.
Well, there's one vote for to buy. I'm waiting for my wife's opinion on it....I don't have any shoes that color, so she'd know they were new...... oh, and, yeah, this month is flying by, only 3 more run days to go!
I am pretty sure this applies to shoes as well....
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