September 2019 Monthly Running Challenge

6.6 miles today. I would call it 2 runs, and Zombies, Run! does, too. Fitbit considers the whole mess to be a single workout. Whatever. I had to stop for a bathroom break around mile 4. I took my time and read a few chapters of a book while I considered whether or not I was done running for the day. I'd like to come close enough to my target to increase it for next month (why? I'm struggling to get there, already!) according to my own silly rules. I might need to sign up for a half marathon to motivate myself to get the mileage in. I wish there was one on Thanksgiving - but there's not. There are some options for the Saturday immediately following, though.

Surly Trail Loppet Half Marathon
Minneapolis, MN

Sometimes you have a great race, some times there are lessons to be learned. Today I learned lessons. I was in better shape going into this race than I have been for the two previous times I've run it, so I was going for a race PR. My first year I was out of shape and it was mid-80's and I finished in 2:44. Last year I was better prepared and it was much cooler at 50F. Today's forecast was for light rain and mid 60's. Instead, the rain quit before the rain and the temps were mid 70's with 90% humidity. The air was thick and felt like a wet blanket the entire race. I was soaked and dripping within 5 minutes of the start. I have to say, it sucked. That wasn't my only problem though.

The first 2.5 miles were pretty flat with 1.5 miles of that being paved. I took advantage of that and pushed the pace and kept it between 8:45 and 9:30. I didn't like the paved portion but it did make it easier to pass and get the crowd spread out. For the next 3 or 4 miles I felt like I was going to do ok, but at some point I noticed my HR spiking more on the hills than I would expect, and taking longer to recover so I started taking power hiking the hills and eventually would have to keep hiking the flats on top of the hills until my HR settled. When I didn't, I felt like crap.

I did get a second wind about the 7 mile mark and was able to get back into a rhythm but at 10 miles I started losing it again. I knew my race PR was not happening and went back and forth between not giving a *kitten* about my time to wanting to push hard through the heat and exhaustion and finishing with pride.

In the last mile I was solidly on the running for pride side and did manage to pass a LOT of people, many of them walking. I didn't care how much it hurt, all I knew is that it would soon be over and there was a cold beer waiting for me. I also didn't want to finish worse than my first year.

Somehow I had enough for a final sprint in the last 100 yards and passed another 5 or 7 and heard the finish line announcer make some comment about me but I couldn't decipher what he said. Since there were three race distances finishing through that chute, and my race had three waves, there may not have been any point in passing those folks, but it felt good to do it.

I finished around 2:31:30. That's the time on my Garmin. For some reason there's no official time published yet. I'll have to go back later to see how I placed. Based on other with similar time I think I finished around 250 out of 440 but there are others without official times yet so we'll have to see.

In the last 4 miles I saw three runners down with what I assumed was heat exhaustion or dehydration. In each case I asked if I could help but in each case I was turned down as there was already medical help there. I was hoping I could help so I could stop running!

So what were my lessons learned? I need to pay attention to the details. Though I felt I was in a good spot in my training for this, I was pretty nonchalant about the race:

• Sleep - I didn't get near enough sleep the week prior to the race. I probably averaged 6.5 hours, with just 5 hours Thursday night and 6.5 hours last night.
• Pre-race food - I think I ate too much and it just sat in my gut for a while. It made the first several miles uncomfortable.
• Use my lists - I didn't look at list this time like I normally do and didn't bring my handheld water bottle. On cooler day I wouldn't need it but I missed it today. I like to fill it half full and freeze it for cold water until it thaws. As it was I had to stop at all water stops and drink their barely cool water.
• Race nutrition - for road HMs, I don't use, nor do I think i need, any in-race nutrition. I think I need to start taking some for trail HMs. Towards the end it wasn't my HR which was the problem, but my lack of energy.
• Heat - I can't control the race day weather but I can do more to train in the heat and adapt better to running in it.

@7lenny7 I never seem to get any sleep the week before a race, I wonder sometimes what I would be capable of if I ever did! Sounds like you did well in trying circumstances. You may not be warm weather adapted but in another few months you will be rocking your ice beard while the rest of us just try to keep our extremities attached.

@7lenny7 Man, that sounded brutal. Running in the heat is HARD. (For me anyway). To avoid stomach issues, and because it works for me, I do all my runs fueled by fatty coffee (5g butter, 5 g mct oil, 5g coconut oil). It takes away my morning hunger and actually gives me enough energy to get through my run or workout. I only started experimenting with adding fuel during my run last week and during this week's run. I tried to do a 100% fasted long run three weeks ago and it was miserable (it was an experiment). At the 50 minute mark is when I was like...I need to eat something NOW, but of course I had nothing. So two weeks ago I brought peanut m&m's with me and had one at the 50 minute mark even though I felt great, I ate one. I continued to eat one every 10 minutes until my 11 mile run was completed. The difference between that run and all my other runs was definitely noticeable. I only ate a total of about 8 m&ms, but my energy at the 11 mile mark told me I could have kept going. I repeated this on Saturday for my 13 miler and I had similar results. The total calories or fuel added by the m&m's wasn't much, but for some reason it's working for me. I generally eat a lowish carb diet, (carbs set at 15% but sometimes I'll eat up to 25%) so this could be why. I also carry a lightweight 1 liter hydration pack with me. It really helps because I don't like to stop at the water stations and if I make it a part of my training, I get used to it, and never have to. Great job on finishing your half! Did you get your official results yet? I bet you still beat your PR. I've done one marathon (many, many, many moons ago and my knee gave out in the first mile so I hobbled for 25 miles), and a hand-full of halfs. I have NEVER been able to sleep before any of them. It's got to be a runner's curse.

Date........Miles.......Total
09/01......8.27........8.27
09/02......6.34......14.61
09/03......0.00......14.61 - + Strength Training
09/04......5.26......19.87
09/05......0.00......19.87 - + Strength Training
09/06......4.31......24.18
09/07......3.86......28.04
09/08......0.00......28.04 - to Reno
09/09......2.78......30.82 - to Boise
09/10......0.00......30.82 - to Richland
09/11......6.83......37.65
09/12......2.33......39.98
09/13......3.80......43.78 - to Boise
09/14......0.00......43.78
09/15....13.53......57.31 - J&J HM
09/16......2.00......59.31 - Homeward Bound
09/17......0.00......59.31 - Home
09/18......0.00......59.31
09/19......5.18......64.49 - + Strength Training
09/20......5.32......69.81
09/21......7.38......77.19
09/22......0.00......77.19


2019 Planned and Completed Races
02/03/19 - Surf City Half Marathon - Deferred to 2020
05/11/19 - Santa Barbara Wine Country HM - Complete
09/15/19 - Jack and Jill Downhill HM - Boise - HM #25 Complete
11/23/19 - USA Women's HM
02/02/20 - Surf City Half Marathon