October 2019 Monthly Running Challenge
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Ooh, something I can wade in on since still not running (and getting frustrated that I can’t even WALK for long, given that the mornings are now bright and crispy and biting cold – just the weather I adore for an early morning run or walk in the countryside)
@Elise4270 I’ve always been firmly in the omnivore camp, but lately have been toying with the vegetarian idea, partly as I’m trying to eat up store cupboard food before moving house, and to save money. The few times I’ve tried a week or so of veggie, I find myself feeling sick and almost needing meat to get back on track. Not sure why.
I’m always sceptical of the so-called health benefits, as it’s easy enough to be an unhealthy vegan. I also don’t like over-processed foods, so fake-meat products aren’t going to cut it for me. Lentils and chickpeas are fine, beans are so-so. I don’t think I could properly give up dairy. I love lots of vegetables so that part is fine, I don’t eat a lot of bread, and grains are good. I had a meat mezze last night and it was meh. Just meh. Not sure why. I go through phases where food just has no interest for me (maybe I shouldn’t eat during those times?)
I hear a lot about the environmental impact of meat on the world. And how going vegan could save the planet. But I genuinely want to know if making all the farming vegan includes all the sides of mountain grazed by sheep, and where the nitrates for fertilizers are going to come from other than out of cows bottoms? I’m genuinely interested in the data.
I guess I’m an omnivore because I prefer more sustainable farming practises such as those by Joel Salatin in the book ‘the Omnivore’s Dilemma’. I’m grateful to like in a country where cows eat grass pretty much as standard, and I can’t get my head around how if we all went vegan, that too wouldn’t cause irreparable damage to the world around us.
Health-wise, I’m probably going to eat mostly plants, but with a side of meat now and then.
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PastorVincent wrote: »Didn't @MNLittleFinn give up animal? He's a beast.
Pretty sure he went Keto or Low Carb, just like @JessicaMcBride
nope, I eat everything. taking the time needed for rebuilding after getting into ketosis just didn't fit into my schedule. Oddly enough, I am on a vegetarian kick right nw, but that's to help break the psychological bonds of Hardee's hamburgers.5 -
MNLittleFinn wrote: »PastorVincent wrote: »Didn't @MNLittleFinn give up animal? He's a beast.
Pretty sure he went Keto or Low Carb, just like @JessicaMcBride
nope, I eat everything. taking the time needed for rebuilding after getting into ketosis just didn't fit into my schedule. Oddly enough, I am on a vegetarian kick right nw, but that's to help break the psychological bonds of Hardee's hamburgers.
Ah so you WERE but no longer are. Okay
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Diet for me is much harder than most because there are so many random foods I can not eat (Wheat, Garlic, Onion, Honey Dew Mellons, Blue Berries, Beans, etc) I just try to eat a variety of what I can and hope for the best. It ends up being like 40-50% carbs, and while I would prefer fewer carbs and more fat, that is just not practical for me currently.
Diet, like running shoes, is very personal to the person doing the eating. SO long as you are getting all the raw materials (vitamins, minerals, etc) and enough fuel (fat/protein/carbs) there is a LOT of room for variability and flexibility.3 -
This RR will be in two parts. I don't have time to write it in one sitting and I'm afraid I'll lose it if I come back tonight to finish it.
Race Report - Part 1
Glacier Hills 50K
Newton Hills State Park
Canton, SD (just south of Sioux Falls)
October 26, 2019, 6:00 AM Start
This race was awesome! I blew past my stretch goal and more importantly, I had a fantastic time. After such a rough start to the year with respect to races (DNF on my biggest race and two very slow finishes, my last three have really boosted my confidence and spirits, and give me hope for my long term goals.
This was my 5th race in the last 8 weekends and my 2nd ultra in 2 weeks.
A few days before this race, after analyzing the my recent races, my recent training, and the estimated difficulty of this race, I had a notion that I might have a chance of setting a 50K PR. For the most part, PR's between different ultras don't make much sense because there is so much different between different races it's like apples and oranges. Still, it's a benchmark, and with a perfect weather forecast, I saw a chance, and it greatly increased my anticipation.
Race Description
This race has three distance options, 20K, 30K, and 50K.
Cutoff time for the 50K is 8 hours
Course is a 10K double-loop run multiple times.
Average gain/loss of 120 feet mile, which I consider on the lower end of moderately hilly. For comparison, my Loopet Loppet two weeks earlier had an average of 80 feet per mile and the Eugene Curnow Trail marathon back in July had 115 feet per mile.
I found the loop on Strava as a segment so I knew what to expect and developed a plan on to approach it. This is described below.
This is just the 5th year for this race. It's quite a small race, averaging just 20 runners in each of the last two years and just 11 in the two years before that (plus the 20K and 30K participants).
This year the 50K had 41 runners, making it the smallest race I've ever been in.
In spite of the small field, it was a very well supported race, helped in part by having a main aid station at the start and end of each loop so you pass it twice on each loop.
The Course - We ran the 2 mile south loop first, then the 4 mile north loop, both counterclockwise. The north loop was a horse trail. The aid station was in the middle of the start & stop points:
Training
None, at least not specifically for this race. All training was a carry-over from my 12 Hour Loopet Loppet two weeks prior. Though I had this race on my radar, I registered 8 days prior to the race, only after I knew I would be recovered well enough to finish.
Travel & Packet Pickup
Friday, after an unproductive day at work, I left at 1pm to make the 3.5 hour drive to Sioux Falls, with a few planned stops.
First stop was at the Mankato Brewery where I stopped for a flight of beers. The last time I was here Iloved the beers but this time it was just ok. One beer, called "Cake'd Up" was described as a "Festbier". They should have described it better...it actually tasted like birthday cake!!! What the heck! It was one of those beers that you have to try, but I has to force myself to finish the 4 oz taster glass.
The next stop was in Sioux Falls for packet pickup at a fancy outdoor store downtown (lots of high dollar clothes like Patagonia) where I picked up my bib, my awesomely soft and perfectly fitting hoodie, and a race logo sticker.
One of the sponsors of the race was a brewery called Woodgrain Brewery and it was only 2 blocks away. It's a taphouse, meaning they only serve their beer and no food, but they do allow you to bring food in from outside. I stopped a place called Fiero Pizza where they could cook a personal thin crust pizza for you in 2 minutes. I got one with sausage, pepperoni, Canadian bacon, regular bacon and chicken, along with onions, green olives and tomatoes on a regular crust. (Speaking of Canadians, where the heck has @juliet3455 been?!?!) I took that beautiful pizza and walked another block to the brewery where I enjoyed it with a wonderful Czech Pils. I wanted more, but alas, I still had a couple of stops to make and a 45 minute drive to the park where I was going to spend the night.
From there it was a stop at a liquor store to see if I could find any new or hard to find bourbons (I found 3), then to the grocery store to buy bagels for my traditional pre-race breakfast. I also found some donut holes half price and bought those as well....chocolate and sugar cinnamon, yum!. Finally I stopped at a gas station to fill up my thermos full of coffee. If I first fill it with hot water to heat up the inside, then fill it with hot coffee, it will stay hot enough to drink the next morning, saving me the time of making coffee the next morning.
Finally, on to the park! Newton Hills State Park is about 45 minutes south of Sioux Falls. I had a camper cabin reserved for just $45 and was looking forward to sleeping in luxury, relative to my truck tent. The cabin was spartan, but perfectly cozy for my purpose. I immediately regretted not taking the entire day off. I'd would have enjoyed having a bonfire outside the cabin, sipping bourbon and pondering life.
Here I'm wearing the blue hoodie we got as swag.
I unloaded everything from my truck, pulled out everything I'd need for the next day, when through my lists for the third time and organized my running belt and drop box, then returned what I could back to my truck. Before bed I spent some time reading and having a bourbon night cap from the speed cup I use for racing. I set two alarms, 5 minutes apart and put the volume on the maximum.
I was wide awake, in spite of the bourbon, beer and pizza, but eventually fell into a deep sleep and had a dream where I was in an abandoned house and every so often a vehicle would drive by and we'd have to drop to the floor because they were looking for us. weird....
Race Prep
My first alarm was set for 4:10 AM. I woke up on my own at 4:09. I HATE when that happens! Up and at 'em! My first move is for my thermos of coffee. The next move was for donut holes.
I got dressed, packed up everything, then drove to the one bathroom with running water to take care of business and put in my contacts. Back to the cabin, lube up, load up, then a short drive to the race start. I got to the start just 9 minutes before the race so not a lot of time to hang out and talk to folks. I dropped off my drop box on the designated tarp then noticed they were setting up the aid station already so I went there to see how things were laid out and what they had available. It was the usual aid station fare of candy, fruit, bars, water, Scratch hydration drink, coffee, soda, hot broth, cookies, and a few surprises later on. Yes, eating is a larger part of ultra races.
Since the race was set up with multiple short loops I treated this like my 12 hour race two weeks earlier, which had a 5 mile loop and used the same packing list, with minor adjustments such as having my trekking poles in my drop box in case I wanted them for a later loop (never used them) and bringing what I would need for the overnight stay. Since I would never be more then 4 miles away from the aid station or my drop bag, and it was cool out, I left my hydration vest in my drop box and wore my running belt to carry just my phone and a few gels. I also brought an empty soft flask in my belt in case I decided to carry water or a hydration beverage later in the race.
The forecast looked perfect for a race, 36F at the start, warming to 50's and no rain. This meant shorts, short sleeve shirt, arm sleeves, a buff, wind layer, and light gloves. The wind layer and buff came off after just a couple of miles after I warmed up and the sleeves came off after the 3rd loop. The gloves came off and back on as needed.
My Salomon Sense Max 2 trail shoes have become my favorite shoes to race in and those are what I wore that day, along with Drymax mini-crew trail socks.
Race Strategy
As I mentioned in a previous post, in order to get a PR I needed to average a 12:30/mile pace throughout the race. Expecting a typical slowdown as the miles took their toll, I figured I'd need a pace of 11:30/mile for the first three loops to be successful.
Other strategies were to carry as little as possible, stop at the aid station at every chance to at least drink some hydration beverage and power hike at least one mile for a warm up.
The course elevation looked like this:
While there are three big climbs and a smaller climb which would likely have to be hiked, there is also plenty of flat and downhill to make up time. I particularly liked the looks of the big downhill at the end of the loop. I saw this as a section I could push if I needed to, to make my pace goals.
The thing about elevation charts, though, is that it's hard to translate what you see on the screen to what you see on the trail because the Y-axis scale, the elevation, is not standard for each race. The hills can look easier or harder depending on the scale of the Y-axis. Still, you read into it what you can, try to find race reports to describe it and take it as it comes. In this case, after the first loop I'd know what to expect and could adjust my strategy accordingly. As it turns out, I had this course elevation right in my head from the start, with the exception that the trail on one of the big hills was a quagmire of mud which required more time and effort than expected.
Pre Race
A couple minutes before 6AM we were called to the start area. A few pre-race announcements, and the countdown began. 5-4-3-2-1 GO!
And we were off...
Stay tune for Part 2!15 -
This race was awesome! I blew past my stretch goal and more importantly, I had a fantastic time. After such a rough start to the year with respect to races (DNF on my biggest race and two very slow finishes, my last three have really boosted my confidence and spirits, and give me hope for my long term goals.
This was my 5th race in the last 8 weekends and my 2nd ultra in 2 weeks.
Wow! Well done!!0 -
I have recently started C25K.....My goal is to finish this month at W7R2. ...
Goal met: I finished W7R2 this morning.
There is a chance I may get in one more run (W7R3) before the end of the month but I'm traveling this week so that may not happen.
Thanks everyone, for providing such a supportive environment here with this challenge.13 -
I was wide awake, in spite of the bourbon, beer and pizza, but eventually fell into a deep sleep and had a dream where I was in an abandoned house and every so often a vehicle would drive by and we'd have to drop to the floor because they were looking for us. weird...
I love the photo at the end! Thanks for such a comprehensive report.
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@7lenny7 Congratulations! Love the report so far; looking forward to part 2!2
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10/1 6.5
10/2 4
10/3 3.1 and 1.5 walk
10/4 2.5 walk
10/5 Rest
10/6 6.2 Race
10/7 Rest
10/8 6.09
10/9 4 (interval speed work)
10/10/ 6.3
10/11 3 walk
10/12 9.05
10/13/ Rest
10/14 6.2
10/15-18 Sprained foot - Rest
10/19 8.02
10/20 Rest
10/21 6.2
10/22 3.85
10/23 6.2
10/24 4.0
10/25 Rest
10/26 10.18
10/27 Rest
10/28 6.2
@7lenny7 Great read! Can't wait for the rest. Love the photos as well. Well done so far!
Also to all the racers over the past weekend, congrats!
@katharmonic Went to the State Fair last Friday. Tried the deep fried olives - almost like tempura. Not bad. There was so much other "deep fried" things, the olives were tame by comparison.
Nice run today. Slow warm up then tempo middle miles then cool down mile.
Last week of running before we head to Mexico on Saturday. I do plan to do the @MobyCarp run on the Sunday..will have to scope out a place to run first though. Hopefully I can accomplish this on the beach. Kind of hesitant of running on the streets of Zihuatanejo.
Just shy of 100 miles for October, so I did meat goal and stretch goal.
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10-1 7k slow
10-2 7k easy
10-3 rest
10-4 rest
10-5 7k moderate
10-6 7k easy
10-7 rest
10-8 7k moderate
10-9 7k easy
10-10 rest
10-11 4k easy
10-12 rest
10-13 5k race
10-14 rest
10-15 4k slow
10-16 7k slow
10-17 rest
10-18 7k slow
10-19 7k slow
10-20 7k easy
10-21 rest
10-22 rest
10-23 rest
10-24 4k easy
10-25 babysitting
10-26 7k easy
10-27 7k slow
10-28 golf
October Total: 101k
October Goal: 135k
January Total: 131k
February Total: 159.5k
March Total: 183k
April Total: 126k
May Total: 128k
June Total: 161.5k
July Total: 151k
August Total: 133k
September Total: 135k
2019 total: 1,308k / 811m
Monthly average: 145.3k
Next year when you pop in here claiming your December 2019 mileage, what accomplishments will you have made?
Run at least 4 5k races. Completed 8-31
Get under 30:00 and a PR for 5k. Nope...
Average at least 135k per month, which would put me over 1,000 miles for the year.
Run the Year Team: Five for Nineteen - Completed 9-28
No running today. Golf intead.
@7lenny7 Looking forward to part two!!!!!
2019 Races:
4-13 Shine the Light 5K - 31:12 chip time; First Place male 65 and older
6-30 Strides for Starfish 5K - 31:34 chip time; 31/77 overall; second male 65 and older (no official category)
7-27 Solon Home Days 5K - 31:11 chip time; 95/141 overall; 4/6 age group (male)
8-31 Race for Freedom 5k - 31:39 chip time; 32:00 Garmin time; Third Place male 60 and older
9-14 Gift of Life 5k - off the schedule; insufficient recovery time
10-13 Haunted Hustle 5k - 31:22 chip time; 47/74 overall; First Place male 60 and older5 -
MNLittleFinn wrote: »PastorVincent wrote: »Didn't @MNLittleFinn give up animal? He's a beast.
Pretty sure he went Keto or Low Carb, just like @JessicaMcBride
nope, I eat everything. taking the time needed for rebuilding after getting into ketosis just didn't fit into my schedule. Oddly enough, I am on a vegetarian kick right nw, but that's to help break the psychological bonds of Hardee's hamburgers.
Oh *kitten* I feel ya. Mines the quarter pounder.
ETA
Hey u got any go to snacks? Something to quell the hunger until you figure out what to eat? Bananas and almond butter, jelly sandwiches here so far, and I noticed without cooking meat, dinner is ready much faster...
If anyone switches and is say lacking a gall bladder or any other ibs-d ailment... Bathroom callings are non negotiable. I seriously pooped myself today. Funny, Not funny.4 -
girlinahat wrote: »Ooh, something I can wade in on since still not running (and getting frustrated that I can’t even WALK for long, given that the mornings are now bright and crispy and biting cold – just the weather I adore for an early morning run or walk in the countryside)
@Elise4270 I’ve always been firmly in the omnivore camp, but lately have been toying with the vegetarian idea, partly as I’m trying to eat up store cupboard food before moving house, and to save money. The few times I’ve tried a week or so of veggie, I find myself feeling sick and almost needing meat to get back on track. Not sure why.
I’m always sceptical of the so-called health benefits, as it’s easy enough to be an unhealthy vegan. I also don’t like over-processed foods, so fake-meat products aren’t going to cut it for me. Lentils and chickpeas are fine, beans are so-so. I don’t think I could properly give up dairy. I love lots of vegetables so that part is fine, I don’t eat a lot of bread, and grains are good. I had a meat mezze last night and it was meh. Just meh. Not sure why. I go through phases where food just has no interest for me (maybe I shouldn’t eat during those times?)
I hear a lot about the environmental impact of meat on the world. And how going vegan could save the planet. But I genuinely want to know if making all the farming vegan includes all the sides of mountain grazed by sheep, and where the nitrates for fertilizers are going to come from other than out of cows bottoms? I’m genuinely interested in the data.
I guess I’m an omnivore because I prefer more sustainable farming practises such as those by Joel Salatin in the book ‘the Omnivore’s Dilemma’. I’m grateful to like in a country where cows eat grass pretty much as standard, and I can’t get my head around how if we all went vegan, that too wouldn’t cause irreparable damage to the world around us.
Health-wise, I’m probably going to eat mostly plants, but with a side of meat now and then.
This has become my conclusion. Just curtail the habit of every meal meat centered. What's a little hunger, not likely I'll starve.2 -
PastorVincent wrote: »
@PastorVincent No, unfortunately not. This race doesn't allow dogs, and the distance is too far for him. I have a 10 Mile race in KC in early December which he'll join me for.
@TheMrWobbly HR tracking an analyzing is fun stuff, but it takes a while to really understand what's going on. For any of it to be meaningful, you'll to know your true max HR and your resting HR. The typical formulas for calculating HR may or may not be right for you and are not recommended to use. There are a few different ways to find out, but I think the best way to is to run a 5K race, push hard for that final sprint then go back and see what your HR was. I then add a couple of beats to that number, assuming that it wasn't 100 my max effort.
@polskagirl01 not barfing is definitely a win! Nice job pushing through the suck on the 5K. Tough going on the HM, but you again, you were tough getting it done. That shirt is VERY cool!
@Elise4270 I would not look at an particular elite athlete and their diet to decide if that diet would work for me. For one, the mere fact that they are elite tells me that their DNA is quite a bit different than mine and what works for them has no bearing on what would work best for me. The other problem is the small sample size. Finally, for every successful vegan athlete you'll find a successful keto or HFLC meat-eating athlete. For me, as you can probably guess, I have zero interest in being a vegan. I love meat way too much. Even if the science supported a vegan diet providing for better performance I wouldn't do it. The question I have for you is, what is drawing you to becoming a vegan? What is your desired result of that diet, and what is it about veganism that would provide a more successful path to your desired result than other diets? As far as dietary cholesterol, I believe the current studies show that dietary cholesterol has very little impact on blood cholesterol.
@Scott6255 nice job pushing for the 17 miles!
@Faebert well done!! Slipped in the mud? Was this a trail race? Good luck with surgery. Heal well. I have no doubt you'll be back to HM form and beyond.
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Great points @7lenny7 . Yes I wanna be an elite looking athlete, and that is probably the biggest draw. It is unreasonable and unfounded since I’m on the couch and still fuss over a Walmart trip. So... I think I’ll put that roast on with the usually amount of veggies and be happy that I skipped McDonald’s... until tomorrow. 🍔👏🎊
I also hate looking older. I’m in class with a few close to my age, but I think I hate looking 50. Which could definitely be driving the veggie oriented changes. Also, Nursing. How many healthy nurses do you see? There is a real issue with stress, poor eating habits with long odd hours. And this area? There is a culture of terrible food to boot. What changes can I make now that keep me from adding 20-50 pound the next 20, er 15... ok... 13 years after school? (dang I’m old wise).
So, if I stick to my “do better” and keep processed food out... and get back to some exercise when able I’ll be fine? Right? My skin already looks better. But that could be I just eat more veggies and drink more hot tea cuz it’s chili here. That roast won’t kill me.4 -
@7lenny7 Great Race Report so far! Cabin looked really nice. Look forward to reading the rest of the story.0
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@hamsterwheel6 thanks for the report on the fried olives. I bet that would be good.
@7lenny7 in suspense to read part 2 of your report. Congrats on your race!
Date :::: Miles :::: Cumulative
10/01/19 :::: 4.8 :::: 4.8
10/02/19 :::: 3.0 :::: 7.8
10/03/19 :::: 0.0 :::: 7.8
10/04/19 :::: 3.1 :::: 10.8
10/05/19 :::: 10.1 :::: 21.0
10/06/19 :::: 1.0 :::: 22.0
10/07/19 :::: 2.7 :::: 24.7
10/08/19 :::: 3.4 :::: 28.1
10/09/19 :::: 3.2 :::: 31.2
10/10/19 :::: 2.2 :::: 33.4
10/11/19 :::: 0.0 :::: 33.4
10/12/19 :::: 5.1 :::: 38.5
10/13/19 :::: 3.2 :::: 41.7
10/14/19 :::: 3.4 :::: 45.1
10/15/19 :::: 0.0 :::: 45.1
10/16/19 :::: 3.0 :::: 48.1
10/17/19 :::: 0.0 :::: 48.1
10/18/19 :::: 1.2 :::: 49.3
10/19/19 :::: 13.2 :::: 62.5
10/20/19 :::: 13.3 :::: 75.8
10/21/19 :::: 0.0 :::: 75.8
10/22/19 :::: 0.0 :::: 75.8
10/23/19 :::: 0.0 :::: 75.8
10/24/19 :::: 0.0 :::: 75.8
10/25/19 :::: 0.0 :::: 75.8
10/26/19 :::: 3.6 :::: 79.4
10/27/19 :::: 2.5 :::: 82.0
10/28/19 :::: 1.7 :::: 83.6
Just didn't get out of work early enough to do more than a short warm-up before strength training tonight. My calves are really sore today, it was rough going.
I think I'm going to fall short of my goal for the month but I'm not going to push it before this weekend's spartan race.5 -
Just checked my stats and already surpassed my October goal of 60 miles. It looks like I’ll end the month just over 70 miles after our running class meet up Wednesday. Our goal 5k race is this weekend. I really appreciate all the race reports everyone has been sharing. It helps me know a little more about what to expect. I’m anxiously awaiting @7lenny7 ‘s part 2 report. The cabin looks really cool.5
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Seems I have my last big race of the season on Saturday. If the weather is good, I plan to go for a solid PR. Not run this specific race before, so I will get a course PR at least. It is a 10 mile race through the city of Pittsburgh. So far the weather looks reasonable, but we are too far out to put much stock in that yet.
This race is bitter sweet because it is the last race @MobyCarp gave me advice on.
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