March 2018 Running Challenge

7 miles tonight with Kody while my son was in confirmation class. They ended it early so I didn't get my planned 8.5 in.

NO IT BAND PAIN! I'm stoked about that. Granted, only 7 miles, but I'm starting to feel like the progress is real now.

Also had a a great average pace of 8:23 and an avg. cadence of 182...first time over 180.

Another pair of new shoes tonight. This time it was a pair of Altra One 2.5's. They look like clown shoes with the wide toe box.

March total: 39 miles

March goal: 96 miles

3/1: 5 miles
3/4: 9 miles
3/6: 4.1 miles
3/7: 4.6 miles

22.7/96 miles completed

Today's run felt slow. I just wasn't feeling it when I started out. But i was able to get going and got a little faster as I went so I guess that was good.

03/01/18 - Rest
03/02/18 - 8 miles @ 8:51
03/03/18 - 9 miles @ 9:29
03/04/18 - Meetings instead of running
03/05/18 - 11 miles @ 9:11
03/06/18 - 11 miles @ 8:59
03/07/18 - 10 miles @ 9:04

Big Hairy Audacious Goal: Sub 4 hours in Pittsburgh 2018!

Official Marathon PR: 4:11:28

Next Races (more as I find them):

03/17/18 - Shamrock Shuffle Half Marathon + 5k + 1mile
04/07/18 - Achilles 9.3 Challange (10k and 5k back to back)
05/06/18 - Pittsburgh Marathon - aiming for sub four hours.
05/12/18 - Glacier Ridge 50k Trail Ultra (I must hate myself)

2020 - Disney World Dopey! (if can raise funds)

I got started VERY late today. It was already sunset even, but I put on my flashy belt and flashy arm bands and went. I started out too warm, but got cold as the run went on and full night took over. I actually got home at 9 miles, and said, "bah!" and turned around for one more to make it an even ten.

Been thinking a lot about my form when I run. Most people do not realize your running form starts with your head position. Your feet are like the end of the whip, and your head is like the tip of the handle. If you do not get your head and shoulders right, your form can really suffer. Not to mention you are restricting your air way, which is never good. I spend 60+ hours a week at my day job hunched over a computer so have to fight that when I am running. So when I feel like my pace is slipping, I focus on form, and magically my pace picks back up.

In Orlando for vacation/anniversary weekend. The gym was closed so I just ran around the complex instead. It was nice to have a cooler night for running but it was late so I only did a short run. Had I realized I was that close to two miles, I would have gone a little longer. Also forgot today was C25K day so I’ll do it tomorrow.

1.94 - 13.97/62

Upcoming races:
Orphan Run 4 Hope 5K - April 14
Spartan Sprint - December 9

7lenny7 wrote: »

fitoverfortymom wrote: »

Can anyone give some advice and guidance on the etiquette for passing and being passed on a single track trail during a race?

Usually the trails are not closed to other uses during a race. When passing hikers, going the same direction, be sure to give them an earlier warning than you would for a runner. Though the standard thing to say is "on your left", usually a hiker hears "left" and moves to their left, the realizes their mistake and moves to the right..it can get ugly. To avoid the confusion, I just politely say, "Excuse me, can I sneak through?". Let them decide which way to move. If they have headphones or earbuds and can't hear you, say it anyway. If there is no response, repeat louder, then just try to pass them safely and quickly when there's a spot you can do so

When passing hikers going the other way, unless they move off to the side early, I plan on stepping aside for them, since I feel we're intruding on their space more than they're intruding on ours. They usually move out of my way though. <ETA: It's rare I have to step off for approaching hikers. They usually move first>

Key points
Always pass safely
Always be polite
Never assume you have right of way
If there's any question, communicate your intent and give the other person time to respond.
Some people will be *kitten*. Don't let them *kitten* on your parade.

So much truth ^^^. It's not just Hikers that only hear " left" I have had lots of walkers, dog walkers and stroller rollers. Now I usually just call out " Runner " I have had people with earbuds that had their music so loud they couldn't hear me, I have had to tap them on a shoulder and that makes them jump - and sometimes use xxxxx Kitten language.

@RunsOnEspresso At my Emperor's Challenge Race last year in the Mountains of Northern BC ( Canada ) I had the same experience where I ran into a wall of runners stopped at the top of a short steep section with clay granules = super slider hill. Maybe some one had a runner fall ( @Elise4270 Running Badges of Honour & @skippygirlsmom Virtual Hug to both ) so everyone stopped and caused a bungy cord effect. I stepped around them and went down a piece of Virgin terrain with zero shoe marks & survived.

Wednesday Night Club run, Daylight Glorious Daylight.
11.03 km up 12 ft Davis Hill and out on Grouard Trail.
More Walking than running on the climb out of the Valley. It is one of the steeper hills out of the Valley and usually the first one that gets melted off so that's why we end up on it. Increasing my distance and getting some hill work.
I had a slug of water before I left home and another one before I hit the trail, could feel it sitting very heavy in the stomach for the first 2 km.

03/01 0.0 km – 0.0km – 140.0 km – YTD 128.32km
03/03 12.0 km – 12.km – 128.0 km
03/04 5.0 km – 17.km – 123.0 km
03/07 11.0 km - 28 km - 112.0 km - YTD 156.32 km 12 ft Davis - Grouard



@JessicaMcB You made me google "No Vaseline" . Not the music I grew up with.
Salming shoes would have to be 12D minimum for me to get my toes in.

katryan1626 wrote: »

I think this is my ticker.. hopefully it works

@katryan1626 Welcome to the group, hang on and have fun. For your Ticker you need to include the [ img] at the front and [ /img] at the end. Eliminate the space. An example of what section I copy and paste.

03/05
Ok! I'm in!
I've started the c25k a few times but always flail at week 5! I'm currently on week 4 so should have a 5 km completed by the end of the month. Have done 2 10km runs before so aiming to get back up to that by end of the year!

A local park does timed 5k every day so my goal for march will be 50km and to do a timed 5km on 30th march! ❤️

03/06
No run as husband was late home from work...

03/07 3.55km
Nice early 6am wake up! Have to fit my running in early before husband goes to work, can't do evenings as I've got a thesis to be writing to get my masters!

03/08 Another nice early outing! 3.95km completed.

It's interesting reading the discussion on trail running. I've learned all of my trail passing etiquette in Poland... so I apologize in advance if I come run one of your races, forget where I am, and just push right past you. I guess its just a different way of showing respect. Invading your personal space here seems normal and accepted, but invading your head space by talking to you would just be weird and rude.

Today's run was a 10.5k speed workout (really never thought I'd say that!). I alternated between 1k slow and 1k at or faster than goal 5k race pace. Seemed like a lot of work just to go at what is an average pace for a lot of people... but stop comparing!... I know it will be worth it if I can get comfortable with that pace. Progress, one step at a time, I enjoyed the run.