March 2018 Running Challenge
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March 3 – 10.02 miles
March 4 – 4.00 miles
March 5 – 5.26 miles
March 7 – 5.00 miles
March 9 – 5.00 miles (treadmill)
March 10 – 10.00 miles
March 12 – 5.10 slow miles (treadmill)
March 14 – 1 mile
March 15 – 3.5 miles
March 16 – 4.08 miles (Shamrock 4-miler; 3rd in AG)
March 17 – 9.89 miles
March 19 – 5.03 miles
March 20 – 5.3 miles (Birthday Run)
March 23 – 10.01 miles
March 26 – 5.08 miles
Lots of good stuff from the weekend! Sorry that I can’t remember everything!
@MobyCarp – Read you recap of your 15K You are amazing! The really impressive part is that you carried a conversation while keeping up a 7:33 average pace! Awesome!
@zdyb23456 – Congrats on your AG award and wow on your time too!
@MNLittleFinn – Congrats on the 50K – those conditions sound tough!
@juliet3455 - Thank you for that helpful blog information!
@skippygirlsmom – Glad you are mending!
Question – What is post holing? I’ve seen this description before on here but no clue what it means!
Upcoming Races:
April 7 – Cooper River Bridge Run
May 6 – Pittsburgh Half Marathon
September 7-8 – Blue Ridge Relay
October 20 – Cherokee Harvest Half Marathon
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@juliet3455 you are so right. My friend is training for the same half I was supposed to ran and it's killing me to listen to her. Right now Skip is in Costa Rica for spring break. I'm so jealous.3
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cburke8909 wrote: »lazy 3 this am. Bruins sucked me in last night.(At least they won.) Could have made my goal this month with a 7 but I'll hit it tomorrow instead. I may even see 180 this month which would be very good. I looked at the data for my runs and read more about the over striding and tempo issue. I noticed for my 10k that both my tempo and stride had increased measurably for the run. I don't think I have and issue but I wonder about the numbers for training versus racing. 180-190 spm seems reasonable for a race but is it needed for a training run? If you're running sub 8 minutes per mile that might make sense but if you're running 9-10 that seems too quick and under striding which would be unnatural and likely to cause injury. I'll keep up my investigation.
Cadence is on a list of things I pigeonhole as stuff that can be studied, but that I can't productively target in myself. A while back, my training runs came in at a cadence in the low 170s; now they come in right around 180. Short races, I have a faster cadence.
Yeah, Coach claims that cadences should stay at 180 ideally regardless of pace. I can't do that. As near as I can understand, achieving that would require pushing off more gently at lower paces, to have less airborne distance and thus a shorter stride. Again, something that can be studied in good runners but not something I can think about while running. At least, not without an unacceptable risk of tripping because I'm concentrating on something that ought to be unconscious.
I was interested when someone (I forget who) posted that her cadence was remarkably similar regardless of pace, somewhere in the low 200s. I guess she's the kind of runner that was studied to come up with the constant pace doctrine. I'm not.
FWIW, my easy runs have been in the 7:45 to 8:00 pace range for a couple years, during which time my cadence increased from low 170s to near 180 for that pace range. I have no idea what that means. Like breathing, cadence is something that I don't pay much attention to while running.
My take: If you need to work on running form, work on running form. Get the form right, and let the cadence take care of itself.
EDIT TO ADD: Looked it up. My average cadence on yesterday's 10 miles (7:50 average pace) was 178. Average cadence at Spring Forward 15K (7:33 average pace) was 182. Average cadence at Shamrock 8K (6:23 average pace) was 189. Maybe my cadence doesn't vary as much as it used to.
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MNLittleFinn wrote: »Short race report is on my blog. Just quick thoughts on a relatively quick race.
Will you give us the link again?0 -
I have a million marathon plans. I keep changing my mind. Good thing I have a few months2
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Date Miles today - Miles for March
3/1 8 miles - 8
3/2 3.1 miles - 11.1
3/3 12 miles - 23.1
3/4 REST DAY
3/5 4 miles - 27.1
3/6 8 miles - 35.1
3/7 REST DAY
3/8 8 miles - 43.1
3/9 REST DAY
3/10 10.25 - 53.35
3/11 REST DAY
3/12 5.1 - 58.45
3/13 8 - 66.45
3/14 REST DAY
3/15 8 miles - 74.45
3/16 4 miles - 78.45
3/17 REST DAY
3/18 13.1 miles - 91.55
3/19 REST DAY
3/20 8.25 miles - 99.8
3/21 4 miles - 103.8
3/22 8 miles - 111.8
3/23 REST DAY
3/24 14 miles - 125.8
3/25 REST DAY
3/26 4 miles - 129.8
Upcoming races:
Oak Barrel Half Marathon - 4/7/18
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@fitoverfortymom @lporter229 This might be the one you are looking for.juliet3455 wrote: »A friend just updated his Blog with a recent race report, always like reading them as I learn something about fueling, race & pace strategy etc.1
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juliet3455 wrote: »@fitoverfortymom @lporter229 This might be the one you are looking for.juliet3455 wrote: »A friend just updated his Blog with a recent race report, always like reading them as I learn something about fueling, race & pace strategy etc.
Oh yes. That be the one.
I adore race reports.0 -
The demons are back... as per our local HSE officer here at work:
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Congrats on the races this weekend everyone!
Finally a report on my 50K from Saturday! Was too tired Saturday night and then we flew to Colorado for spring break on Sunday (and did some dog sledding on Sunday!).
The OPSF5050 is billed as the "Toughest Race in Indiana" and it certainly lived up to its name on Saturday. (Long race report to follow, but the short answer is I finished and it wasn't pretty).
After driving through some crazy strong winds and snow to get to the start line with only about 30 min to get my number and get my drop bag organized and to the right place, I made a couple of strategic mistakes like leaving my extra pair of gloves in the car (more on that later) and didn't have time to either go to the bathroom or get my phone into the nice waterproof bag that I bought for it (more on that later too). Runners (about 50 of us between the 50K and 50 miler) headed out at 7 am in the snow. Temperatures hovered around freezing with 20 mph winds all day with intermittent periods of precipitation of all kinds (rain, snow, sleet, hail?). I had already run the course twice and knew it was going to be muddy, but it exceeded even my pretty pessimistic expectations. I lost the feeling in my feet about 2 min into the race and never really got it back for the entire 8.5 hours that I was out there.
I felt pretty good for the first 17 miles or so (and my spirits were lifted running in the rain and pelting sleet for about 7 miles or so with a fellow runner, Bryan Debshaw--there were so few of us out there that I was frequently running with no sign of another soul out there). During that time my gloves got really wet and I took them off and warmed up my hands inside my rain jacket for awhile (and managed to accidentally pause my GPS during for a while). Then my foot problems started taking over. Do you know how difficult it is to run on technical hills and mud when you can't actually feel your feet? It was demoralizing, and I just kept slogging along, getting to the aid station when I discovered that my drop bag had several pairs of dry socks (but I decided not to change them since they were going to be soaking wet again in 2 min) but no gloves. So I put the socks on my hands and headed off to the next aid station. Volunteers at the 22 mile marker fed me salty dirty rice and vegetable soup which tasted heavenly. Right as I was leaving the aid station the #1 male runner finished the 50K! Headed back out again (mostly just walking at this point because my feet were in such bad shape) and at that point I was just trying to get from aid station to aid station. My hydration fell apart toward the end as I was just focused on having enough energy to put one foot in front of the other.
My finish time was 8:23 and I was immediately greeted by more wonderful volunteers. I had some soup, hobbled to my car to get my dry shoes and was chagrined to find that I couldn't get the gaiters off of my wet shoes so that I could change them. Luckily another wonderful volunteer, Dan Milligan, took off my incredibly wet and muddy gaiters, shoes, socks and compression sleeves, cleaned up my feet and put new dry shoes and socks on for me!
By then the sleet was coming down hard, so as much as I would have loved to stay for a beer or more socializing, I got in the car for the incredibly hard drive back. At that point I discovered that my phone was totally dead (still not sure what is wrong with it). It took over 2 h at about 30 mph and whiteout conditions on mostly unplowed roads to get home. I wanted to keep hydrating but I couldn't take my hand off the wheel long enough to drink anything.
My husband had a meal of ribs, veggies, and rice ready for me after my shower. Plus I finally got the beer. Two days later my feet are still swollen and I still can't feel my toes, but I can say I finished.
Only 23 people finished the 14 mile "fun run", 22 people finished the 50K (3 women) and only 4 finished the 50 miler (1 woman). I finished 2nd almost 2 h behind the leader who looked incredibly strong out there. For the 50K it was at least 4700 ft of elevation gain (and loss) and by far the hardest thing I've ever raced. It was epic and the race definitely lived up to its moniker. Congratulations and thank you to all the volunteers and runners for a great experience. As soon as I can feel my toes again I'll be off looking for a new challenge.
Thanks to Denise Poynter and Esther Slabach (and others probably too!) -because my phone died, the only photos I have are from the volunteer photographers!
Mar 1 P90X class
Mar 2 Water walking
Mar 3 Ran 6.8 mi (Spring Fling 10K + warm up)
Mar 4 Ran 13.9 mi hilly partial preview of 50K course
Mar 5 Water walking
Mar 6 Ran 6 mi + Circuit strength + PT + foam rolling
Mar 7 Took a rest day!
Mar 8 Ran 2.6 mi + PT
Mar 9 Water walking
Mar 10 Ran 6.2 mi (hilly)
Mar 11 Ran 13.3 mi (hilly)
Mar 12 Water walking
Mar 13 Ran 3.5 mi
Mar 14 Ran 8.3 mi on race course (hilly)
Mar 15 Ran 4 mi + PT
Mar 16 Water walking
Mar 17 Ran 10 mi
Mar 18 Water walking + foam rolling
Mar 19 Ran 3.2 mi + water walking + stretching and rolling
Mar 20 Ran 4.2 mi + stretching and rolling
Mar 21 Yoga
Mar 22 PT (ouch)
Mar 23 Stretching + rolling in anticipation of race
Mar 24 OPSF 50/50 50K
Mar 25 Rest and dog sledding!
Mar 26 Walking and massage
Mar goal: 120 mi
Done: 113.0 mi
To go: 7.0 mi
Finished races:
Winter Night Trail Half Marathon Jan 20 2:21 4th in my age group!
Spring Fling 10K Mar 3. 48:12 2nd in my age group!
OPSF 50/50 50K Mar 24.8:23:58 2nd female finisher (only 3 finished!)
Upcoming races:
Bound the Mound Half Marathon (trail) Apr 8 (rescheduled because of flooding)
2018 Spring Plan:
DINO Eagle Creek 15K Apr 7
Glacial Esker 20 mi Apr 28
DINO Muscatuck 15K May 5
DWD Gnawbone Marathon May 19
DINO Brown County 15K Jun 2
8 h @ Brown County Jun 16-17
DINO Griffin Park 15K Jun 23
Big goal for the fall: 50 miler before I turn 50
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@hjeppley Thanks for sharing! I hope your tootsies are OK and you can enjoy some time here in Colorado. Are you in the mountains, I assume? I've never heard of dog sledding here, but I imagine it exists!0
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@hjeppley wow! Way to push through and finish a tough race!0
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zerlinna87 wrote: »I'm looking for some suggestions for a couple of questions I have. I'm a fairly new runner, although I have run in the past. My longest distance is a 10k. I don't think I'll ever be a half marathon/marathon runner. Anyways, I've been doing the c25k training program. I'll be done with that in early April, but I don't plan to run a race until early May. I need advice on what kind of running I should be doing after I complete my program. Also, what keeps you motivated when you're not training for a race? That's been my pitfall in the past. Plus, I live in South Carolina, and it gets really hot here in the summer. That's when I tend to stop running.
Whatever you decide to do, the best advise I can give is do lots of EASY Running.
https://www.youtube.com/watch?v=veAQ73OJdwY
https://www.youtube.com/watch?v=uaRYYhweiLQ 2 -
Hello again all of you monthly challenge runners. I have been on a hiatus from posting here due to overall craziness in my life what with a new job I started in January and my marathon training plan. Hope everyone has been doing OK and I look forward to going back and catching up on how everyone is doing. Due to the training plan I did not feel setting a goal was relevant since my miles were more or less set for me, but I am at 115 for March so far. Will set April goal for 140.
Race report:
I am officially a marathoner as I completed the All American Marathon from Fayetteville NC to Fort Bragg on Sunday in 3:45:08. Finished 67 overall out of approx 550 and 7th in the 50 to 54 age group. Now I have to figure out what longer races to do next. I do have a 5K in Carthage NC on April 7 if I feel I have recovered enough from my marathon.
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fitoverfortymom wrote: »@hjeppley Thanks for sharing! I hope your tootsies are OK and you can enjoy some time here in Colorado. Are you in the mountains, I assume? I've never heard of dog sledding here, but I imagine it exists!
We are in Breckenridge. The place we went dog sledding was between Breckenridge and Frisco. We've gone a couple of times now and my 9 year old son is now quite the pro. He was able to bring the dogs down a big hill and around a couple of scary turns. On one of them we were headed right for a tree but he saved it at the last minute (I was the passenger). I didn't drive the sled this time because of my feet but it is always a blast. My hope is to spend a couple of days snowshoeing but I'd kind of like to see feeling back in my toes first. I might go see a sports doc tomorrow if it doesn't improve. I got a massage today, but no immediate improvement.
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PastorVincent wrote: »BruinsGal_91 wrote: »girlinahat wrote: »BruinsGal_91 wrote: »A nine mile run for me this morning. It's my first run over 10k since my half marathon back in November. Plenty of other runners out and about in the snow and lots of encouraging waves and a 'good job' from the runners running down Heartbreak Hill while I was running up it.
I was nearly home when I realised my run would be less than nine miles, so I added a couple of turns, ran against the tangents, and ran to the top of the street and back again to hit 9:01 miles. My husband was looking out of the window watching my antics and laughing his head off at me.
I had to run past my house to the top of the street to get at least six miles. It never used to bother me until joining this thread!!!
I was so relieved to learn I wasn't the only person who did this.
I think we all have done it many times. It is annoying to load your run log for the day and see 6.99 miles or something.
I also have to fill my tank to an even dollar amount. For some reason, it annoys me to see someone allow the gas pump to stop on like $23.87 and just put the hose away.1 -
PastorVincent wrote: »BruinsGal_91 wrote: »girlinahat wrote: »BruinsGal_91 wrote: »A nine mile run for me this morning. It's my first run over 10k since my half marathon back in November. Plenty of other runners out and about in the snow and lots of encouraging waves and a 'good job' from the runners running down Heartbreak Hill while I was running up it.
I was nearly home when I realised my run would be less than nine miles, so I added a couple of turns, ran against the tangents, and ran to the top of the street and back again to hit 9:01 miles. My husband was looking out of the window watching my antics and laughing his head off at me.
I had to run past my house to the top of the street to get at least six miles. It never used to bother me until joining this thread!!!
I was so relieved to learn I wasn't the only person who did this.
I think we all have done it many times. It is annoying to load your run log for the day and see 6.99 miles or something.
I also have to fill my tank to an even dollar amount. For some reason, it annoys me to see someone allow the gas pump to stop on like $23.87 and just put the hose away.
When I lived in NJ, USA (where it is illegal to pump your own gas) as a gas station attendant, we worked hard to get to an even dollar. Dealing with $23.87 in the winter with numb fingers was a mess. Summer was a little better, but still, round figures made things easier. It has been decades since I left there and often I still work to the round numbers.
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