March 2019 Monthly Running Challenge
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3 miles this morning. Not sure if that's 27 or 29, or possibly something else entirely!4
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eleanorhawkins wrote: »@shanaber @quilteryoyo ok I will admit I'm pathetically happy that I'm not the only one 'jeffing', makes me feel less of a cheater lol!
I'm very satisfied with the results of yesterday's experiment and will be continuing. Not only did I do 5km yesterday (still my longest distance/time post-injury), it was also a day when I did all the housework and went for a walk in the afternoon, resulting in over 20,000 steps for the day. However, the legs feel fine today, none of the heavy/achy feeling that was depressing me last week. In fact, rather than dreading my next run I'm looking forward to it and thinking of going tomorrow instead of waiting til Tuesday!
@eleanorhawkins I though you might want to see this. This is from the instructions on the Hal Higdon marathon training plan...Hal Higdon wrote:Walking breaks: Walking is a perfectly acceptable strategy in trying to finish a marathon. It works during training runs too. While some coaches recommend walking 1 minute out of every 10, or even alternating running and walking as frequently as every 30 seconds, I teach runners to walk when they come to an aid station. This serves a double function: 1) you can drink more easily while walking as opposed to running, and 2) since many other runners slow or walk through aid stations, you’ll be less likely to block those behind. It’s a good idea to follow this strategy in training as well. You will lose less time walking than you think. I once ran a 2:29 marathon, walking through every aid station. My son Kevin ran 2:18 and qualified for the Olympic Trials employing a similar strategy. And Bill Rodgers took four brief breaks (tying a shoe on one of them) while running 2:09 and winning the 1975 Boston Marathon. Walking gives your body a chance to rest, and you’ll be able to continue running more comfortably. It’s best to walk when you want to, not when your (fatigued) body forces you too.
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PastorVincent wrote: »eleanorhawkins wrote: »@shanaber @quilteryoyo ok I will admit I'm pathetically happy that I'm not the only one 'jeffing', makes me feel less of a cheater lol!
I'm very satisfied with the results of yesterday's experiment and will be continuing. Not only did I do 5km yesterday (still my longest distance/time post-injury), it was also a day when I did all the housework and went for a walk in the afternoon, resulting in over 20,000 steps for the day. However, the legs feel fine today, none of the heavy/achy feeling that was depressing me last week. In fact, rather than dreading my next run I'm looking forward to it and thinking of going tomorrow instead of waiting til Tuesday!
@eleanorhawkins I though you might want to see this. This is from the instructions on the Hal Higdon marathon training plan...Hal Higdon wrote:Walking breaks: Walking is a perfectly acceptable strategy in trying to finish a marathon. It works during training runs too. While some coaches recommend walking 1 minute out of every 10, or even alternating running and walking as frequently as every 30 seconds, I teach runners to walk when they come to an aid station. This serves a double function: 1) you can drink more easily while walking as opposed to running, and 2) since many other runners slow or walk through aid stations, you’ll be less likely to block those behind. It’s a good idea to follow this strategy in training as well. You will lose less time walking than you think. I once ran a 2:29 marathon, walking through every aid station. My son Kevin ran 2:18 and qualified for the Olympic Trials employing a similar strategy. And Bill Rodgers took four brief breaks (tying a shoe on one of them) while running 2:09 and winning the 1975 Boston Marathon. Walking gives your body a chance to rest, and you’ll be able to continue running more comfortably. It’s best to walk when you want to, not when your (fatigued) body forces you too.
@PastorVincent yes, that was exactly what led to me ending up employing a 9 min run/1 min walk strategy for my HM back in December, but I still ended up kittening my legs up :-( I realise now that was quite probably more just a case of too much too soon and that I appear to expect too much from my body. I must be growing up though, and learning from my mistakes, because now my mindset is suddenly that I need to learn to work with my body as a team towards obtainable goals that aren't going to hurt me instead of forcing my body to the limit for goals my brain wants but my legs dont. If that means run-walk-run so be it, I'll still be lapping everyone on the couch. Oh and my latest goal is to run half marathons in Rome and Valencia before my 50th birthday (I'm 41 so plenty of time) :-D8 -
Congrats @ContraryMaryMary on your 10K PR! I too can't wait to see you run a 10K on fresh legs!
@PastorVincent well done on your 26 mi run!1 -
Congrats @ContraryMaryMary on your 10K PR! I too can't wait to see you run a 10K on fresh legs!
@PastorVincent well done on your 26 mi run!
Second!!!!!0 -
3-1 Rest
3-2 10.5k easy
3-3 11k slow
3-4 10.5k recovery
3-5 Rest
3-6 7k slow
3-7 10.5k easy
3-8 Rest
3-9 11k easy
3-10 7k recovery
3-11 8.5k slow
3-12 Rest
3-13 7k slow
3-14 7k easy
3-15 Rest
3-16 7k easy
3-17 11k slow
3-18 7k recovery
3-19 Rest
3-20 7k easy
3-21 7k slow
3-22 Rest day
3-23 7k easy
3-24 8k slow
March Total: 144k
March Goal: 175k
Next year when you pop in here claiming your December 2019 mileage, what accomplishments will you have made?
Run at least 4 5k races.
Get under 30:00 and a PR for 5k.
Average at least 135k per month, which would put me over 1,000 miles for the year.
Run the Year Team: Five for Nineteen
Cloudy, cool (35 degrees F) and no wind to speak of. Went from the elephant last Thursday to the cape buffalo yesterday to the rhinoceros today. Need to find some consistency. Could someone PLEASE channel me a cheetah, or at least a gazelle?
2019 Races:
4-13 Shine the Light 5K (Registered)
6-1 Freedom 5K (Will be off the schedule due to another commitment)
6-30 Strides for Starfish 5K5 -
Congrats @ContraryMaryMary on your 10K PR! I too can't wait to see you run a 10K on fresh legs!
@PastorVincent well done on your 26 mi run!
Second!!!!!
Third!!!
Also, it only just sunk in that that mi means miles not minutes. D'oh! My brain has trouble getting round that kind of number...1 -
Yesterday I ran 3.15 miles in the Hot Dash 5K (minus 0.05, apparently). It went great! The weather was just about perfect, the wind was almost non-existent even crossing the Mississippi a couple of times, and I kicked the *kitten* out of last year’s 5K PR. Race report and photos under the cut!
Also, thank you for the birthday wishes, all!The Hot Dash is a 5K/10 Mile race put on by the organizers of the Twin Cities Marathon. Last year my very first race ever was a 5K on the Fourth of July put on by the same group in a partially overlapping location, just north of downtown Minneapolis along the river. I ran a couple more 5Ks last year but decided that it wasn’t my favorite distance and started focusing on the 10K and half marathon. However, since my time on that first 5K was fairly close to a half an hour, I had beating that as a back-pocket goal.
Course map
I initially signed up for the 10 mile race, but after not running most of February decided to downgrade to the the 5K. Given how slow I’ve been running all winter what with the snow and ice and low mileage and all, I wasn’t really thinking about a PR until my lake run last week when I managed a 10’20” pace for about the same distance.
I probably should have taken it easy on Friday but instead I went to the gym, ran home (my first run in the Ghost 11s and it went perfectly smoothly), got a massage, then went out for dinner and drinks with my husband.
I woke up yesterday around 6:30 a little hung-over dehydrated but excited. I drank some water and coffee but didn’t end up having anything to eat. We’d decided to bus to the race, which went very smoothly - the bus picks up in front of the offices one house down from us, and dropped us off about a half mile from the starting area. Another runner got on a couple of stops after us and we chatted with him a little bit on the ride.
We got to packet pickup in plenty of time, had a little bit of a wait, then I went to line up at 8:30. I'm not good at estimating crowds but it turns out there were over 2K people running the 5K. TCM events are generally well organized, at least in my limited experience, so everything went pretty smoothly even with that many people.
The weather was chilly but sunny, around 30 degrees. I’d worn sweats and a jacket on the bus and raced in capris with shorts underneath, my Captain Marvel racerback, and sleeves. I went back and forth on wearing my windbreaker but ended up keeping it on until the race started.
I started at the 9:30 flag and my husband went to the start to get a video. I’d meant to run a bit of a warm-up but just bounced around a bit, and then we were off. I took of my windbreaker just before we started and never did put it back on. I should have thrown it at Chris but it didn’t occur to me. It can be windy along the river but I don’t recall any wind at all. My hands and feet were chilly at first but warmed up eventually, and my butt never got cold enough to be that uncomfortable.
I stuck with the crowd at the beginning. The first mile seemed to take forever, but I felt good, and my pace was surprisingly fast - 8’44”, which I somehow didn’t realize was a PR until I checked my spreadsheet later. I read an article a while ago about a study suggesting that non-elite runners trying to get good personal times in the 5K have better luck going out fast rather than trying for negative splits because it’s a short enough race that you risk leaving too much in the tank at the start and not having time to make up the difference. After one experiment with that strategy, I’d say there’s something to it.
Starting fast meant I lost speed over miles two and three, which meant I was passed by a lot more people than I passed. Occasionally it felt like I was running backwards, but I channeled my inner Captain Marvel and didn’t let it get to me. And my shirt got me a shout-out from a race volunteer, so that was fun.
Mile two was a bit more of an effort but not miserable. Mile three I was breathing pretty hard and had a couple moments of concern, but by then I was pretty sure I’d break 30 minutes if nothing catastrophic happened, so that kept me moving. There was a bit of an incline towards the end, but I pushed through it and sprinted on the convenient downhill to the end.
Zoom zoom!
Bling! We also got a long-sleeve shirt which I did not get a photo of.
That's officially a PR!
I met up with Chris at the finish line and we decided to walk to a restaurant nearby for brunch. This meant I missed the free beer, hot dish, and meat raffle at the race festival, but so it goes. To be honest, I like those things more in theory than in practice, especially at 9:15 on a Saturday morning. Instead I had cornflake-crusted french toast and rum punch, and it was perfectly lovely. I've felt self-conscious about spending time in public after running, but in this case the weather was cool enough that I recovered pretty quickly, and was able to change out of my sweaty gear in the restroom bathroom into the race shirt and sweatpants. Next time I need to remember to bring a clean bra, however.
After brunch I bussed home for a bath and nap while Chris stayed downtown to watch a movie. A day later my hammies are still pretty grumpy at me, but so it goes. I’m pretty excited with my PR and am looking forward to seeing what I can do with my 10K time once I’ve rebuilt my base and started training for earnest.
I got some pictures of the course on the walk back to the bus stop - it was mid-40s by then and really a lovely day. I almost (but not quite) felt bad spending most of the afternoon indoors!
I talked to my sister on the phone and it sounds like we are go for our Seattle trip for the Beat the Blerch races - my brother-in-law will probably run the half with me (or several miles ahead of me, more likely) and my sister decided to start running again so she can do the 10K. She wants Chris to sign up for the 5K but I think he's more likely to volunteer to eat hand out cake. Either way, it should be a lot of fun.
3/1 Fr - Strength class
3/2 Sa - Shoveled
3/3 Su - Rest
3/4 Mo - Strength class, ran/walked 1.86 miles
3/5 Tu - Rest
3/6 We - Strength class, ran/walked 1.66 miles
3/7 Th - Rest
3/8 Fr - Strength class, ran 3.14 miles
3/9 Sa - Shoveled
3/10 Su - Rest
3/11 Mo - Shoveled
3/12 Tu - Strength class, ran/walked 2.35 miles
3/13 We - Shoveled
3/14 Th - Strength class, ran/walked 2.09 miles
3/15 Fr - Rest
3/16 Sa - Ran 3.64 miles
3/17 Su - Rest
3/18 Mo - Strength class, ran 3.07 miles
3/19 Tu - Rest
3/20 We - Strength class, hamstring cramp
3/21 Th - Ran 3.59 miles
3/22 Fr - Strength class, ran 1.73 miles
3/23 Sa - Hot Dash 5K, chip time 0:28:39
March Mileage: 26.33/35
2019 Races! (bold registered)
January 26: Securian 10K, St. Paul, MN Chip time: 1:05:07
February 16: Half Fast 10K DNS
March 23: Hot Dash 5K, Mpls, MN Chip time: 0:28:39 (*PR!)
April: Local 10K?
May 19: Women Run the Cities 10K, Mpls, MN
June 12: ESTRS French 5K, Plymouth, MN
June 29 Lift Bridge 10Mi, Bayport MN
July 27: St. Croix Crossing Half, Houlton, WI to Stillwater, MN OR
August 4: Beat the Blerch Half Marathon, Carnation, WA
September 2: MDRA Victory Labor Day 5K, MPLS, MN
September 8: Sioux Falls Half Marathon, Sioux Falls, SD
October 5: TCM 10K OR
October 6: TCM 10Mi, St. Paul, MN
October 12: Bemidji Blue Ox 26K, Bemidji, MN
November 28: Turkey Trot St. Paul 10K, St. Paul, MN
December 14: Reindeer Run 10K, MPLS, MN11 -
zeesparrow wrote: »PastorVincent wrote: »amymoreorless wrote: »@Elise4247 I used to run in Mizuno’s but they got too expensive. The soles wear out WAY too fast and the last time I tried to order shoes from their website I had a nightmare customer service experience. I tried to go back to New Balence but I think I kind-of hate their new Fresh Foam line... These were all road running shoes.
I bought a pair of $30 Saucony trail shoes at Academy a few months ago but they feel too wide. That’s what I wore today. They are now trashed. Sigh.... My feet are so persnickety!
@PastorVincent Thanks for the hydration bladder discount code! The ones I have been looking at are so expensive. I bought a $26 one on Amazon and used it today. The hydration thingy AND shoes are terrible now... 🙄
Yeah, I was shocked at how well price the Wunjo's were. My wife and I both use the X5 Ultra. I think @MobyCarp uses the X1 or something. I forget now.
For trail shoes, I like my Altra Lone Peak 3.5 but they are NOT cheap.
@PastorVincent Is there room in the side zipper pocket of your Wunjo for a smartphone? Mine measures 6.2" x 3.2" and need to make sure that will fit.
I just bought a hydration backpack from REI yesterday but that was $100. The Wunjo's cheaper - and they're having a Spring Sale for 25% off! If it fits my phone, I think it'll be great for hiking and longer runs. I just hope it's not uncomfortable around my chest.
For fit, I got a Kalenji pack for a great price at Decathlon that was designed for the female figure. The side pockets are probably too small for your phone, though. I highly recommend it, wear it for my long runs all the time.
I don't have many pictures of me wearing it though... this hill was a lot worse than it looks.4 -
@polskagirl01 - love the cheeses (yes please!) and the trail by the lake is beautiful! Was that part of the trail race course?
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So was planning on 10 miles today, but think I will have to skip them. See we were awoken in the middle of the night by a fire in my bedroom (we got it all under control and really just had a lot of smoke to deal with) so essentially I am now about 24 hours from running a hilly marathon with no sleep. As much as I think I could handle a few miles, it is probably not a good idea and would risk injury.
So, this one time I will take my own advice I guess...13 -
@MegaMooseEsq That's a very nice time and a great report.
@PastorVincent Hope both you and Mrs. Pastorvincent are both OK.1 -
The weather has gone insane this weekend and mixed up the seasons. 19°C/66°F today! Fortunately it's supposed to return to proper spring temperatures tomorrow (i.e., 10°C colder!). Yesterday I cut my run a bit short (5.2km instead of 6.4km) because I was dressed way, way too hot. Today I was better prepared in short tights and a sleeveless shirt, but I still felt like baking in the sun. Should have taken something to drink with me maybe - I changed the second half of my run so that I would pass by a fountain with drinking water, only to realize it's still in winter-mode (=switched off to prevent the pipes from freezing). So the last part of my15.2km was kinda like this, only with drink instead of food:
(eta: I probably posted this picture before, but I love it. I might get it printed and framed one day , it's so true!)
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@MegaMooseEsq Brilliant race, congratulations on the PR!
@ContraryMaryMary on your 10K PR too!
@PastorVincent glad nothing bad happened! I remember a fire starting in my room one night when I was a kid, scary stuff! Really made me a believer in smoke detectors.2 -
_nikkiwolf_ wrote: »
(eta: I probably posted this picture before, but I love it. I might get it printed and framed one day , it's so true!)
This is my entire philosophy for long runs. If I am too close to a bailout point, my will might falter!
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@ContraryMary - Congrats on your 10k PR!
@MegaMooseEsq - Congrats on your 5k PR! You did great! Thanks for the pictures, too. They remind me of 'home'... I never lived in MSP but was sort of nearby (on a farm outside River Falls, WI... decades ago!), and still have lots of family in the area. I need to go back to visit. Maybe next year.
@polskagirl01 - I forgot about Decathlon stuff! I ordered the Wunjo yesterday and can't wait for it to arrive.
@PastorVincent - YIKES! I hope your family is all ok, and you don't have too much smoke damage!
I was going to run 2 miles this morning but my Achilles wasn't too happy when I got up. So instead, I took the dogs for a nice long walk. We went basically the same route as yesterday, in reverse, but since we didn't stop at the vet's office it was only about 3.75 miles. My hips were grumbling at me about halfway through and I really beat the *kitten* out of them and my legs with the foam roller and LAX ball when we got home. Less than 2 weeks to my first 10k!5 -
@PastorVincent Hope both you and Mrs. Pastorvincent are both OK.
No one is hurt. I guess I should tell the story in case it is a warning for someone else...
Essentially we had a "warm mist" humidifier had a heating element to heat the water enough to create steam. We have had it for many years, maybe a decade or more. Well, last night it ran out of water and the switch that supposed to turn it off when that happens failed so the heating element was getting full power with no water to cool it. It got hot enough that the plastic casing was melting and filling the bedroom with smoke from burning plastic. We got it unplugged and moved into the stone kitchen sink where I ran the cold water tap over it until it was no longer a danger.
Sucker got hot. At first, the water was instantly boiling when it hit the element. Took a while to cool it down to safe levels.
Thing is I was not deeply asleep. I normally have no trouble sleeping at night, most times asleep in minutes, but last night I never did get into a deep sleep. Which meant I was awoken quickly when the smoke reached me. Had I been out deeply I might not have known in time. It was sitting on a wooden nightstand. Had that caught it would have been a different night entirely.
Thank God for sleepless nights!
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Surprising really how much smoke came from it. The room was 3/4th full from ceiling to floor.1
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@PastorVincent yikes that's terrifying, sorry for the lack of sleep but SO glad you were not sleeping well!
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March Weekly Miles
GOAL: 140 miles
03/02 - 13.25
03/09 - 29.91
03/16 - 40.53
03/23 - 38.83
03/30 -
03/31 -
TOTAL: 83.69 miles
I had another good week of running this past week. I ended up sticking to my running schedule even though it would have fit into my life schedule better if I had swapped my Wed (Tempo)/Thu (Strength) days. I had swapped them the week before and felt like it was too difficult to have a Tempo Run, Pace Run, and Long Run without a day to rest the legs a bit. Worked out well, although legs still felt a bit fatigued on today's easy recovery run.
Will be reducing my miles a little bit this week for the 10K on Sat.
Hope everyone has a great week!
2018 RACES
06/02/18 - 1:10:12 - 7.7 mile - Hospital Hill - Kansas City MO
08/18/18 - 23:04 - 5K (PR) - Gardner KS
10/06/18 - (Rained Out) 5K - Jared Coones Memorial Pumkin Run - Olathe KS
10/20/18 - 1:57:04 Half Marathon - Kansas City Marathon - KC MO
11/22/18 - 27:59 - 5K - Turkey Trot - Overland Park KS (1st race with my son)
2019 RACES
03/30/19 - Jadon's Hope Bug Run 10K - Olathe KS
04/13/19 - Rock the Parkway Half Marathon - Kansas City MO (Heartland 39.3 Series #2)
05/11/19 - Running with the Cows Half Marathon - Bucyrus KS (Heartland 39.3 Series #3)
06/01/19 - Hospital Hill Half Marathon - Kansas City MO
??/??/19 - Garmin OzRun Half Marathon - Virtual Run (Date conflicted with Heartland #2)
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