November 2019 Monthly Running Challenge

Someone got a shot of me in the race...

This was right at the start, I was soooooooo cold from standing around. At this point, I was still wondering if I . had underdressed.

Just dropping in to say I got in 11.26km over the weekend, back in the UK for a 100th birthday party. Two runs, both with hills which I am NOT used to
Some amazing race reports everyone, I'll come back and comment later. Aim for November: 110km.

Happy Birthday @katharmonic and @polskagirl01!
@T1DCarnivoreRunner I cringed at the description of your cramps! You are a beast to get a PR, let alone finish a marathon by overcoming that!

shanaber wrote: »

@durhammfp, @TheMrWobbly and others who didn't know @MobyCarp. He was, as you can tell, a very special runner to this group and we miss him greatly. He and I were very close in age and had been running about the same amount of time but that is where the comparisons end, he was in a different class. He was very fast, definitely an elite runner who more often than not won the races he ran or won his age group. He was also one of the most insightful and helpful people I have known even though I never had a chance to meet him IRL. He always had such good advice, for all of us and for himself as well. His race reports were detailed and honest looking at what went right, what went wrong and what he wanted or felt he needed to work on. I know I miss his sage words and think of him often when I am just running my day to day workouts or prepping for and running in a race.

This is a accurate, wonderful, and heartfelt description of @MobyCarp and his influence on the group. Thanks for putting this down in words for everyone to read.

6.2 miles this morning Pretty good run. I don't think I have run in the early morning in a couple weeks, so felt a little weird. Kinda slow to start, but ended up negative splitting each mile as I got into it. This is one of the biggest milage weeks of the plan, so hopefully I can get through it. 20 miler coming on Saturday 😮

11-1 7k slow
11-2 7k slow
11-3 8k for @MobyCarp
11-4 7k easy

November Total: 29k
November 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
October Total: 115k

2019 Total through October: 1,423k / 882.26m

Monthly average: 142.3k

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

Cloudy and mid 40s F today. Seems like I'm getting a little strength back in my legs. Today's run put me over 900 miles for the year, so I should make my 1,000 mile goal for 2019, barring injury.

...and now that golf is done for the year, it's resistance band training Monday, Wednesday, and Friday, with yoga on Tuesday, Thursday, and Saturday.

@T1DCarnivoreRunner Congratulations on your PR!!!

2020 goals:

Continue a 5k regimen.
Train better.

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 older

hi all
my depression got in the way and i just couldn't get out yesterday. not even for moby but will do my best to at least get a mile in tonight. he deserves at the very least that
the whole thing is frustrating

PastorVincent wrote: »

Scott6255 wrote: »

shanaber wrote: »

@durhammfp, @TheMrWobbly and others who didn't know @MobyCarp. He was, as you can tell, a very special runner to this group and we miss him greatly. He and I were very close in age and had been running about the same amount of time but that is where the comparisons end, he was in a different class. He was very fast, definitely an elite runner who more often than not won the races he ran or won his age group. He was also one of the most insightful and helpful people I have known even though I never had a chance to meet him IRL. He always had such good advice, for all of us and for himself as well. His race reports were detailed and honest looking at what went right, what went wrong and what he wanted or felt he needed to work on. I know I miss his sage words and think of him often when I am just running my day to day workouts or prepping for and running in a race.

This is a accurate, wonderful, and heartfelt description of @MobyCarp and his influence on the group. Thanks for putting this down in words for everyone to read.

I agree, well said.

Me too!

Thanks everyone for the comments. Sorry I haven't been responding to everyone, got behind with reading and have just been speed-reading, we're a chatty lot atm!
I'm still wearing my medal LOL. Legs feel a bit tight and sorry for themselves, but they don't actually hurt. One calf felt like it was about to cramp at one point towards the end of the race but didn't, but it still feels tender today. I'll go for a gentle swim tomorrow, I've been finding that helps relax my legs. Also have a physio/sports massage session booked for Thursday. I had planned very easy 2 mile shake out runs for Wednesday and Thursday, but will see how the legs feel first. I don't want to make the same mistake as last time and hurt myself by trying to get straight back out there.
Having said that, legs permitting, I would really like to maintain my current fitness level and mileage. I hope to stick to the 5-8-5km weekday runs and do cycles of 10, 16, 18 and 20km long runs at the weekends. Will this be possible? We'll have to see, I guess.

Camaramandy648 wrote: »

Gahhh I tried to post this from my phone this morning but it was before coffee so OF COURSE it didn't post....

Can we talk safety gear for running?

I'm female and run alone, both at night and on trails. I'm getting some feedback from loved ones that I need to stop being an idiot and find some measures of protection should anything unfortunate arise - attackers, wildlife, predators, getting hit by a car, falling....... (naturally, I fell asleep last night thinking about getting mauled by a mountain lion)....

I've seen the run angel wristlet, but what about like if I need to actually DEFEND myself? Thoughts? Ideas? What do you all use?

I suggest getting an app with emergency contact. I pay for Strava to get the Beacon and when I start a run it sends a link to my emergency contact so he can track my run. It also sends a notice if I don't move for a while (not sure how long, never tested that part LOL).

Other than that I wear reflective clothes and carry a light. I've been told by police, probation and other LEO that the best defense is being aware. Acknowledge everyone you see. Run with no or one ear bud. Most people want an easy target. If they know you've seen them they will most likely move on. For example the other night an old man on a bike stopped and waited for me and the dog, turned around and started following me. I looked back at him several times while texting a description of him and my location to my BF. The guy realized it and went back the way he was originally going. I take pictures of cars and license plates that slow down and pass me multiple times and text them to my BF. I would rather be safe and look paranoid then have no evidence if something were to happen. SSDGM and F*** Politeness.

Race Report

Icebox 480
12 Hour Trail Race
River Falls, WI
November 2nd, 2019 8:00 AM Start

This is fixed-time format race of 8 hours.  Instead of determining place based on time, it's determined by who runs the longest total distance.The initial loop is 7 miles and run on single track MBX trail cut into a scenic bluff near River Falls, Wisconsin.  6.5 hours into the race, they open up a 1 mile loop.  Only complete loops count. The loop had an average of about 60 feet gain per pile, which is about half that of the Glacier Hills race I ran the weekend prior.

The field limit  is 225 racers.
Course record is 56 miles.
Drop bags are allowed at the starting point. 
There is one main aid station, with typical aid station fare, at the start and a second, smaller aid station at the 4 mile mark with water, hydration beverage, gels and some candy.  
Pacers are not allowed but runner can have a crew but they can only help out at the aid stations.  

Training
Just using what I already did for my last two ultras.

Race Goals/Plans
This was my 3rd Ultra in 3 weeks, and my 6th race in 9 week.  My primary goal was simply to run 31 miles (50K) to qualify as an Ultra.  Technically anything over 26.2 miles is an ultra for my goals, ultras start at 50K.  Running the numbers, I decided to target 1hr 40m for each big loop (including aid station time), or a pace of just over 14:00.  This gave me a 46 minute cushion.  I was not planning on busting my *kitten*, just take it easy, get the ultra, and avoid injury.  My stretch goal was 35 miles, which comes to an overall pace of 13:40.

I didn't need any crew but I did bring my drop bag (actually a clear plastic box), filled with much the same stuff as my last race, except I left my trekking poles, hydration vest and large handheld bottle at home.  I added a warmer jacket for post race activities.  With water and hydration available no more than 4 miles away, I again used just my soft flask and speed cup, and used my Salomon running belt to carry my phone, gels and whatever else I needed.  I didn't use my soft flask for the first 28 miles, and used it sparingly after that.  

Prep
Weather forecast was 30F with a windchill of 20F, overcast but no precipitation.  I decided to wear the same outfit I did the week prior, but wore a long sleeved shirt instead of short sleeve.  I also left my wind layer behind.  The temp was actually 33°F (0°C) and fairly even all day.  Windchill was 23F but we only felt that wind for less than a mile that we were out of the woods.  What I wore worked well.  I was a little warm during the first three loops but not enough to bother changing into short sleeves.  I had packed tights in my drop box but my shorts were fine for the entire race.  My buff came off after a couple of miles and my gloves stayed on nearly all day.  Out of nearly 200 runners, I was one of only a half dozen wearing shorts.

I also decided to change up my footwear from the Salomon Sense Max 2 I'd been wearing for my trail races since April and go with my Altra Lone Peak 3.5, mainly because I find I don't like them and wanted to get more miles on them so I could retire them sooner.  I'm finding I'm less of a fan of Altras than I thought I was.

With an 8AM start and only an hour drive, there was no need to stay in Wisconsin the night before.  I woke up at 4:30AM, hit the snooze button once, then went through my normal pre-race routine, leaving my house just 5 minutes later than planned.  15 minutes into the drive we were hit by a sleety, snowy shower that was NOT in the forecast.   I slowed down and immediately started calculating how this would affect my day...my clothes and my goals, mainly.  As soon as it started, it quit, and before long I was back on dry roads.  Weird.  During the race I'd see a few sparse flakes, seemingly at random, but not enough to even wet the ground.

Packet Pickup and Pre-Race
I've never run this race before because it normally conflicts with our annual pheasant hunting trip. Last year I delayed that trip a week to make sure it didn't conflict with soccer but I was in a cast so had a DNS.  This year I delayed hunting for the same reason and thankfully was able to toe the line.

The trail head is just off the highway, on the northwest part of town in an industrial park area.  You'd never know there was some beautiful trails there if you were just driving by.   All those empty parking lots but we had to park on the street.  I pulled off to the side behind the guy in front of me and we had a long walk to the trail head to pick up our bib and swag (hat and sticker).  I noticed that no one had parked on the other side of the street so after picking up my packet, I walked back to my truck and parked much closer to the start.  The post-race soreness was fresh in my mind and I knew I'd  be thankful for a close spot after the race.  

Back at my truck I made my final preparations...lube my toes and feet, put on nipple bandages, strap on my HR strap, Garmin, buff, etc.  Just before I was about to leave I remembered I hadn't lubed my crotch yet.  It was now getting bright out and with my truck close to the trail head I had a steady stream of runners walking by so I had to be fairly carefully with my lubing up, lest I get cited for indecent exposure.  Just joking, of course, other runners would get it, but they still wouldn't want to see it.  Finally ready I grabbed my drop box, dropped it off at the proper location and started looking for people I knew.

This has always been a very popular race in this area.  It's the end of the racing season for most and the low-key vibe meant that it took on a party atmosphere.  I expected to see a LOT of my local trail running friends there and I was not disappointed.  I was kind of surprised at just how many of these people I knew..runners, volunteers, and crew alike.  The trail running community here really is a big, friendly, supporting tribe.  It was a very happy place to be and I was glad I registered.

Just before the start of the race, I felt a poke on my shoulder and looked around to see K, the gal I was supposed to pace during her attempt at her first 100 mile race (she dropped out at 56 miles, before I was to join her).  I was so happy to see her there, and smiling, that I gave her a big hug, taking her by surprise and almost knocking us both over!  While  we were chatting the RD started his pre-race announcements but I couldn't hear much of what he said, other than to slow down when going by the loop counters and make sure they got your bib number.  After a countdown we were off.

Race

Big Loop 1 - 7 Miles
I hadn't really thought about where I was going to position myself in the start queue and chatting had taken my mind off it anyway.  When we started, I probably had 60% of the runners behind me.  The front runners took off at a good pace and that keyed us all up, but by the time I got to the actual trail we at casual walking pace.  This continued for a LONG time.  Because we went immediately onto single track it was the worst starting conga line I'd ever been in.  I tried hard to be patient, telling myself I'll be doing plenty of walking anyway, but I couldn't even walk fast.  A mile in there was a big, wide hill and many frustrated runners ran by me on this hill.  I power hiked it instead of running it, but at least that was by choice.  At the top of the hill we were funneled back into single track and another, though faster conga line was created.  Now we were running off and on but you really had to be careful because suddenly the person in front of you would stop, because the person in front of them stopped, and so on.  The gal directly behind me was very irritated about it and made some comment that the only thing she was able to look at was my calves.  Then she tapped me on the shoulder and said said to me, "no offense, you have very nice calves, but this is ridiculous!".  Yes, I hear you but this is what we have to deal with, make of it what you will.  Let it ruin your run or think of it as an extended warm up...you'll have plenty of time to run over the next 7+ hours.  I just said, "Yep, I hear ya".  I found out later that she was mainly a road runner and was just starting to get into trail running.  It was 3 miles before I could really get into a nice running rhythm.

At the mile 4 aid station I skipped everything and just thanked the volunteers as I ran past.  It was about this point that my Achilles on my right was starting to cause pain, low near the insertion point.  This would continue to be an issue into the 4th loop.

Other than the one big hill, this course was very runnable.  There was very little mud and what was there was just a think greasy layer on top.  A few spots had loose rocks, there were many, many roots to watch for, and occasionally there would be a MBX feature, the best one being that big wooden banked curve.  On our first pass through, I was behind four people who were hesitant to go over it and took it really slow.  I waited behind for them to get past it far enough that I could run it.  I found that if you run it it's easy, and fun.  The photo I posted of me on this feature was from the first loop.

Other features were more mundane, mostly being moguls, rock piles or short bridges.  I went around the moguls and slowly picked my way through rock piles.

Perhaps the best feature of this course is that because of the twisty, turning, winding nature of trail, you could regularly see someone across the valley, or up the hill and give a shout out of encouragement.  Because of the layout you often didn't know if they were just ahead of you, just behind you, or on the other half of the loop.  

All-in-all, the first loop went well and I was ahead of even my stretch goal pace.  I ran in crowds the entire way but the last half was manageable and was running at my desired pace.  I did hit my foot hard on a root and did the two armed windmill thing as I struggled to remain upright, which I did, but the stress it put on my back and sides probably hurt more than if I had just fallen.

These loop times are as measured on my Garmin.  The loops were officially 7 miles each but because of the hills, trees, and switchbacks, my Garmin measured each loop around 6.3 miles.  This is one of the main reasons I use elapsed time per loop (or aid station to aid station on a linear course) for measuring my progress.  The only time I find pace to be somewhat useful is comparing loops.  Each loop also measured slightly different so equal loop times did show equal loop paces.

Loop 1 Time: 1:19 (hr:min)
Loop 1 Pace 12:47

Big Loop 2 - 14 miles
This time at the aid station it was the Swiss Rolls which spoke to me and after slapping a couple of glasses of Heed, I grabbed two rolls and a cup of heed to go and made my way to the second loop.  Several volunteers at the aid station were friends and it was hard not to stop to chat, even though I was supposedly taking this race easy. 

Soon after I took off,  I regretted not making a pit stop.  After the first mile, which is the 1 mile loop which opens 6.5 hours into the race, you're back near the start so I took the time to run back out to the portapotty.  Too many times I just hold it in because I don't want to lose time but I was glad I did stop this time.  Usually you can step off the trail and go in the woods but this race made a special point about only using the toilets so I respected that.  

Early in the loop I hit another root and did the two-armed windmill again.  During the stumbling I saw a big tree coming up fast and I thought for sure I was going to head butt it, but I recovered just in time to avoid it.  Again, this did my back no favors and my right lower back started to ache.

After getting back on the trail I fell in behind a couple of friends I knew and was happy to be able to chat with them while we ran.  One runner was a gal who won first place female in a 100 mile race two weeks before (the same race I was supposed to pace for my other friend).  I couldn't believe how strong she was running, but she is one hell of a runner and a running coach as well.  The second runner was a guy who came out to join us for the "Murphy by Moonlight" run during Friday the 13th full moon.  He's also a sailor so we have a lot in common.  At the 4 mile aid station they stopped longer than I did so I continued on my own.  

Loop 2 is where my right hip started hurting, the same pain I had the week before.  Overall, I'm doing great and still ahead of target.

Loop Time: 1:18
Loop Pace: 12:17 (not every loop measured the same distance, hence the variability in pace)

Big Loop 3 - 21 miles
After scarfing some more Swiss rolls, and slamming some more head I was on loop 3, happy with my progress.  At this rate I felt I could reach my stretch goal of 35 miles and that became my primary goal.  At the start of this loop I fell in with the runner who made the comment about my calves and ran with them until the 4 mile aid station. 

They had overheard me telling someone about how this was my attempt at my 3rd ultra in 3 weeks and they were amazed.  Neither of them had run past marathon distance before and that was on pavement.  We had a good chat talking about races and hobbies and whatnot.  Again I hit another root, more windmilling and a recovery, making my back even more sore.  I think the trips were making my hip pain even worse.  It was still tolerable, but I was noticing it more

Loop Time: 1:19 (three loops within a minute of each other!
Loop Pace: 12:48

Big Loop 4- 28 miles
Three loops had taken me 4 hours.  If I could keep up the pace, I could get in 6 loops for 42 miles!  Of course that was an unreasonable expectation but I now felt like 5 loops, and my stretch goal of 35 miles was in the bag.  
Now on Loop 4 my hip started hurting more, though my Achilles pain was less noticeable.  The bottoms of my feet were starting to get tender as well but I never did get the pain concentrated on the balls of my feet like I did at Glacier Lakes.

I could feel the slow down.  I was able to keep running the flats and declines but I started walking hills sooner and taking longer to recover.  Every so often a little spike of pain would come from my hip and I started considering just walking the last loop.

Half way through the loop I got three texts from my son in just a couple of minutes.  Thinking it might be an emergency I became that guy texting on his phone during a race.  It turned out not to be a big deal.  We are getting a new roof put on our house and they weren't supposed to start until Monday but they decided to start on Saturday.  I called him up and got that sorted out just as I came into the 4 mile aid station.

The aid station had a new offering this time..PIZZA!!  After downing a couple of glasses of Heed I grabbed the largest piece of pepperoni pizza I saw and walked on down the trail.  The pizza was only Dominoes, and it had cooled off, but it was heaven!  I found out that it's hard to run when you're eating pizza, so I walked until it was finished.

Though I was clearly slowing down, I was surprised my loop time was only 10 minutes slower than my first three.

Loop Time: 1:29
Loop Pace: 14:22

Big Loop 5 - 35 miles

This loop was filled with internal debate.  I estimated that I'd finish the loop with an hour left in the race if I half ran/half walked it.  With that much cushion do I walk it out completely?  Push as much I can and see how I feel at the end?  Be smart and be done at the end of this loop or at least keep walking until the bitter end?  The running devil on one should said push, push, push, do as much as you can!  The running angel on my other should told me that I'd easily reach my primary goal as well as my stretch goal, that I was in pain and should be conservative and back off.  

I decided to listen to the angel and walked at least half of the loop.  I was dead set that I'd be done at the end of this loop.  Though I knew I could walk it out and finish on time, I still found myself running more than I should have.  I think it's because I got tired of people passing me, not that it was that many.  The thought of continuing with the 1 mile loops when I finished this one kept popping into my head but I quickly would squash that idea.  I came into the finish with about 48 minutes left in the race.

Loop Time: 1:45
Loop Pace: 16:35

Little Loops (3) - 38 miles
So, you can see what happened.  I get to the end, ready to quit when I see my friend Andy, one of the volunteers.  He points out that we're down to the 1 mile loops and points me that direction. I told him nope, I'm done.  "Oh, you have time you could walk the loop a couple of times".  No, I'm in pain, I think I'll stop.  "Oh, I suppose you could, but maybe walk one loop and see how it goes?".  I guess I didn't need too much persuasion because I walked over to my drop box, grabbed my wind layer, put on my buff and started down walking down the trail.

A friend of mine ran past me on the trail and we shared encouragement.  I told him I was walking it out and he said after this lap he would be too.   He looked like he was having fun.  I was having fun too, but maybe I'd have more fun if I ran it out?  

Fine, I picked up my feet and started running again.  I struggled with math for a bit and thought that if I could push it, I'd get three 1 mile loops in.  Push it I did.  My aches and pains seem to drift away. I found new energy and flew past other walkers and some runners.   I was feeling great!  It's amazing what the smell of the finish line does for a horse.   

For the 1 mile loop they set up a pole on the big hill and you first need to go around the pole, then back to start another loop.  That must have been part of the pre-race instructions I missed because I skipped it and got a bunch of crap from the loop counters (some of whom I knew) and had to go back up and around it first. Onto my second lap, still feeling great I did trip up one more time, this time a big rock and holy S*#^ did that one hurt!  I let out a stream of cuss words and for a while thought I broke a toe but that pain soon subsided and I was on my way. 

At the end of my second 1 mile loop I went up the hill to the pole.  My smart-*kitten* friend had pulled up the pole and was waking backwards up the hill, making me run farther.  It was good for a laugh and I made sure I gave him a bit of my shoulder as I went around him, on to my final loop.  Though I had 20 minutes for my last loop, the tie breaker for runners with the same mileage is determined by who comes in sooner and I know there was at least one person on the course just behind me with the same distance and I wanted to come in before her.

I completed my third 1 mile loop and stopped there.  There was 10:50 left on the clock and I didn't think I had enough time for another one but it turns out that my final two loops were finished in an   average of 10:19 so I could have gutted out a fourth. Oh well.

Final Results
38 miles in 7:49:08
27th out of 191 overall
21st out of 100 male
3rd out of 28 Male 50-59

That finish looks more impressive than it really is.  Many people come out with no intention of running the entire 8 hours.  40 runners only went 2 loops or less. 

The race over, I talked to the friends remaining, went over to congratulate those on the course I didn't know but had run with or near.

Like the end of any good party, it was hard to leave but the cold finally pushed me to grab my drop box and head to my truck.  Now I was hobbling and i was really glad to have moved so close.  

I stopped a a brewery just down the road and it was filled with runners, many I knew.  I drank a pint, retold our stories, and I grabbed a growler to go.  Time to go home, shower and to bed. 

My next race is a 10 mile trail race with Kody in early December. My next ultra is a 50K in late February.