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Everything posted by SIbbetson

  1. 30-39 women rock!
  2. The short: I ran a 5k, you know, because those fit so well with half marathon and 50k training. I actually did it for $100 cash and a cute porcelain squirrel trophy, although driving to the race in the pouring rain I had second thoughts. Luckily it was 50 degrees so being soaked wasn't torturous, and I was able to win overall female for said cash and squirrel, with an 18:36 via splits of 5:57, 6:03, 5:57 (5:26 final 0.12). I then ran the course again at marathon effort (6:28 average) and an 8.2 mile cool down, which along with a 3.4 mile warm up gave me a 17.7 mile long run. My race on Strava is here. I loved this prop! The long: Things that will get me to race a 5k: Prize money The ability to make the race part of a long run workout Porcelain squirrel trophies Running of the Squirrels on March 13 had all of the above, so I was in! What I wasn't in for was the very rainy race morning, but I'd pre-registered so what was I to do but still run it? Plus my running group canceled their run that morning due to heavy rain... I was excited for this race (because, a race!!), but I wasn't sure how much pep my legs would have with the miles they had on them; 2 days before the race my rolling 7 day mileage was 102 and the day before it was 97 (I was also coming off 3 days of work travel). I only ran 4 miles plus strides the day before the race, so that had to help some but this obviously wasn't a goal race (because, 5k!) and I did not anticipate that it would be competitive (because, small town Missouri). My plan was just to run by effort and go for the win, and I also hoped I didn't have to go too deep since I wanted to get in many more miles after the race. It rained for over 24 hours straight before the race, and the hourly forecast showed 100% chance of rain each hour all race morning, so I knew there was no hope of staying dry but when Colin, Derek, and I ran the course for a warm up I also realized we were going to be running through a lot of standing water! It turns out that Marionville doesn't have the best drainage... But, the rain stayed moderate (not heavy) while we were running, and it was 50 degrees so it could have been much worse! We also saw a real white squirrel during our warm up. After our warm up, some drills, and strides, we lined up in a pretty small field. I think the rain scared a lot of people away, because the last time I ran this race it was much bigger. After the gun, 6 men took off ahead of me, and I settled into pace and began working on closing the gap to the closest. I focused on giving a good effort for 3.1 miles, but leaving a little in the tank because I wanted to finish the rest of my running for the day without dying. As is typical when I'm running high mileage, I felt strong but not fast. I'd passed half of the men by the mile mark, and the next was fading so I focused on working up to him, which I did around halfway. I then worked on reeling the second place male in, and I gained a lot of ground but ran out of time and he finished about 15 seconds in front of me (he had been with my running buddy Colin at the mile in 5:30ish). After I finished and looked at my splits, and I was really happy to see how well I paced. I have learned that I typically do best when I don't look at my watch during races, and this race was no different. Pre-race I thought I was in shape to run about 5:50 pace for a 5k, and I still think I am but I need no rain or water crossings to do it. 🙂 I am not quite in shape to break 18 right now, but I am also doing primarily strength-based training (tempos, hills, progressions - not straight speed), so I'm happy that I can run sub-6:00 in sub-par conditions. My PR was 18:25 for a very long time, which also gives me perspective here. Splits I cheered a few friends in after I finished, then changed my shoes and Colin and I were off for another loop of the course at marathon effort. I was aiming to run 6:25, and we averaged 6:28 via 6:26, 6:40, 6:20...I felt good but just lost focus and talked too much during mile 2. We then went to check on the awards, which of course were supposed to start "any moment" but took 20 minutes to begin and then started with 10 and under, so we stood around waiting for longer than I'd have liked for our overall awards that were presented last. I was also freezing since I was in soaking wet clothes! Colin was first male overall & Derek first masters male! Not my best photography, but good race stuff You can kind of tell how soaked I was here Professional race photo, hah After getting a $100 bills and porcelain squirrels, Colin and I were off for 7.5-8 more miles that ended up being 8.2 and giving me 17.7 for the day (I was planning 17 so this was real close). Those miles started draggy and slow (8:43 first), but after warming back up we were back to 7:30ish. It rained the entire cool down too, so I got in a lot of very wet miles! I wore 3 different shirts and 3 pairs of shoes during the course of the event, and my car's hatchback was filled with wet apparel by the end of it all. I'm happy to report I had no chafing or blisters, which was perhaps the biggest victory of the day! I'm thankful to be back to racing, even 5ks (which we all know are not my forte)! I ran this race in 2015 so now I have two porcelain squirrels, and Albani says I need to get a papa squirrel next year! They're so cute!
  3. Already, March has been MUCH kinder.
  4. Good cold weather gear makes such a huge difference!
  5. We didn't agree on that book - I didn't like it. I just couldn't get into it. I guess I need to step up my game in March!
  6. February 2021 in review! Total mileage for the month: 358.5 Feb. 1-7: 87.2 Feb. 8-14: 84.4 Feb. 15-21: 86.5 - I did a Saturday through Friday cut back week Feb. 13-19, so it affected my mileage during two Monday through Sunday weeks, but worked perfectly with the weather (which was why I did it like that). Feb. 22-28: 100.4 Happy Valentines + #frosting february Races: Feb. 6 - Cabin Fever Reliever 20k in 1:19:41 (6:24 pace/grade adjusted pace 6:15), for a PR and Missouri age 40 state record. I ran faster than I expected given the race day conditions and I enjoyed this race immensely! If you're not making faces during the finishing stretch, did you really run hard enough? Records posted here Workouts: Feb. 2: 4 x 0.25 hill repeats (1:31, 1:32, 1:31, 1:36) with a 2 mile tempo (6:28, 6:09) straight off of rep 4 (3 warm up, 3 cool down). This is really a workout where it would be helpful to not know what you're doing ahead of time (as in, your coach tells you 4 hills then stands at the top and tells you "now a 2 mile tempo" as you finish #4!). I've run similar workouts before and as much as I tell myself that I am going to run the final hill rep just as hard as the others, I never actually do because my mind knows the tempo is coming! It is also hard to find a flat tempo route right off of a 0.25 hill, so this one was definitely more up going out and more down coming back, hence the pace differences, but I was aiming to average 6:20 so was happy with the 6:19. Casey, Sean, and Colin ran the entire workout, and Elise and David did the hill reps, so we had a nice crew out working on this cold morning! Feb. 11: 10 mile progression run on the treadmill, starting at 8:00 and finishing at 6:00. I started at 7.5 mph and increased the pace 0.1 every 0.25-0.5 until I finished at 10 mph. I'm not sure what my average pace was because the treadmill stopped at about 0.9 in when it blew a fuse (lol), then I had the remaining mileage split into two segments because I was doing programmed scenic runs on my friend Amy's fancy new Nordic Track and they only lasted 30-45 minutes, but my last 4 miles were 26:00 which is 6:30 average pace. Lesson learned that I should have taken manual splits! This wasn't the workout I had planned for Feb. 10, but our roads were ice and snow covered and I wanted to get some quality in but didn't think a super intense workout on the treadmill was smart considering I hadn't run on one in over a year! I am not a treadmill fan but with the weather and road conditions, this was the only way for me to get in a workout this week. Feb. 14: 13.1 miles with 10 x 1:00 pick-ups, one at the beginning of each mile starting at 3. I ran this on the treadmill and did most of the run at 8.0 mph (7:30 pace), with the pick ups at 10.0-10.3 mph (5:49-6:00 pace). If I have to run on the treadmill I like doing at least a little workout, because it really splits it up and makes it go by faster! Feb. 17: 4 x 0.5 mile at 6:00/0.5 at 8:00, 4 x 0.25 hills at 5% incline/0.25 easy (3 warm up, 1.25 cool down for 10 miles total; treadmill at 0.5% grade for everything except the hills). Another treadmill workout, but this one was on my crappy treadmill because I couldn't get my car into Amy's unplowed neighborhood! Amy's super nice treadmill is easier than running outside, and mine is harder than running outside. Mine also only goes up to 10 mph, but I think 6:00 pace feels like 5:30 pace on it so it got the job done. This wasn't the workout I had planned but as with the previous week I didn't want to do too much fast volume on the treadmill since I'm not a regular treadmill runner...although for the span of 7 days I kind of became one out of necessity! Feb. 20: 3 warm up, 3 tempo (6:16, 6:17, 6:09), 8 easy, 3 tempo (6:09, 6:14, 6:04), 4 cool down. This workout went great and felt great - no complaints here. My goal was to average 6:15 for the tempo portions, and I was a little faster. After a week of sub-zero temperatures and many inches of snow, it was around 30 degrees and sunny, and our route was perfectly clear, which certainly contributed to how amazing this felt. Casey and Braden ran all 21 miles with me, although we were different workout paces, and several others were around for parts of it (Christian, Elise, Missy, Trevor, Rebecca, plus a different running group of about 6 who came out to our area since the roads were clear). Feb. 24: 12 x 1k progressive tempos with 1:00 recoveries + 5 x 0:30 fast with full recoveries (3 warm up, 2 cool down). My goal for this workout was to start at 6:15 pace and work down to 6:00, but I started at 6:10 and worked down to 5:50 (1k paces were 6:07, 6:10, 6:08, 6:04, 6:01, 5:57, 6:08, 5:56, 6:00, 5:50, 5:51, 6:01; sprint paces were 5:03-5:12). I felt strong and the 1k's flew by. Super fast running is a weakness of mine, so even though the 30" sprints were not that fast, there was a clear differentiation between them and my tempo pace so that was a victory too (I also doubt Garmin is super accurate for 30 seconds). I definitely enjoyed the tempos more than the sprints. Tempos are like holding your hand close to the fire for a long time but never touching it, while anything 5k pace or below is like holding your hand in the fire for a short time, and I love being close to the fire but not in it. Sean, Casey, and Elise ran this workout with me, and while our paces didn't exactly match them being out there definitely kept me honest on it! Feb. 27: 22.1 mile long run with 10 hill repeats during the final 10 miles. The hill repeats ranged from 0:39-1:21 in duration, and we did them whenever we hit the "best" hills starting at mile 12. I averaged about 6:30 pace on them (they were supposed to be 10k effort). The entire run had 1229 ft elevation gain. I was actually planning to run 8 hill reps but miscounted by 1, then threw in a bonus one at the end because it was my 500th time running the Mentor Hill segment on Strava, which was cause for celebration in my running group! Doubles: Feb. 1, 2, 4, 8, 10, 12, 16, 17, 19, 22, 23, 24, 25 (some rearranging due to weather, but I don't think I actually missed any!) Strides: Feb. 4, 5, 9, 16, 19, 23, 26 (missed a couple of sets due to weather, but did learn how to run 12 mph on the treadmill, which took away the acceleration/deceleration part of strides but did get some turnover going) Strength Training: weekly totals of 2:50, 2:49, 3:00, 3:00 - my goal is to keep this between 2:30-3:00 because it keep my hip feeling wonderful. It's #freezingfebruary After a treadmill run where I tested my 4th of July race outfit...why not? Long Runs: Feb. 6: 20.4 miles via 2.9 warm up, 20k race, and 5.1 cool down. The cool down may have been harder than the race, despite being over 2:00/mile slower paced... Feb. 7: 13.5 easy miles (8:15) that went very well the day after 20 and a long race. It's amazing how the body adapts! I was thankful for company; Abby and Colin ran the whole distance with me. Feb. 13: 17 miles (7:32) that started in a windchill of -9* and finished in a balmy -3*, for a new long run cold temperature PR. I will be fine with never bettering this PR, but apparently I'm getting crazier each year because it wasn't actually that bad, I think because it was sunny. We had a group of 9 runners doing 13-17 milers! My objective for the day was to run 17 miles or until I froze, whichever occurred first, so it was a success. Feb. 14: 13.1 miles (7:21), with 10 x 1:00 pick-ups, on the treadmill, described above. We all have our limits, and a windchill of -17* and a snowstorm was below mine for this run! Feb. 20: 21.1 miles (7:16 for all) with a strong workout, described above. It felt so great to be outside in 30 degree sunshine for this run! Feb. 21: 14 miles (8:06) in significant wind! I felt okay on this one - not bad but not great. I was very thankful that Abby ran all 14 with me (everyone else stopped at 8). Feb. 27: 22.1 miles (7:34), with 10 x hill reps, described above, and 1229 ft of elevation gain in total. Then my running group celebrated with cake to commemorate my 500th effort on the Mentor Hill Strava segment. Christian's amazing cake was a bigger accomplishment than running the hill that many times, though. We had a group of 10 running from 10-22 miles this Saturday! Feb. 28: 14.2 miles (8:06), that ended up feeling quite good! I had company for 9 miles (Christian, Casey, Abby, Sean, and David) then added a 5 mile loop to finish it off. I did 5 light pick ups in the final mile, which really perked my legs up. Feb. 27 post-run cake! Most runs look like this But weekends are light! Post-21 mile workout! Running Highlights: Racing for the first time in over a year, clearly. Podcast mileage leader mention here. February got cold, and I set a new PR for the coldest windchill I've ever done a long run in (17 miles in -9*). I also ran on the treadmill 6 times, which is probably also some kind of PR but I try to block those type of memories, haha! I inadvertently hit 100 exactly on my rolling 7 day mileage from Feb. 19-25 after my Feb. 25 morning run, and I doubled that afternoon for a new 7-day mileage PR of 104. My body has been feeling really, really good and I didn't realize I was quite that high (a moved double, an extra double, and an extra mile here and there add up). I'd been at 100 in 7 days twice before, detailed here and here, but it is still a pretty major thing for me. I only realized I hit the 104 on my rolling 7 because I checked my mileage on Feb. 25 to see how many miles I'd had on my legs for the Feb. 24 workout. I was at 100 for 3 or 4 days on my rolling 7 during this time period, but the Feb. 22-28 week was the first time I hit it in a Monday through Sunday week! New cold weather long run PR! I think it was -3* windchill for this one but it was before dawn so felt colder Feb. 25 a.m. Feb. 27 p.m. (I split workout warm ups and cool downs separately so that is why there are 14 runs total) Life Highlights We had about 10 days of serious winter, which was definitely long enough to make me more thankful that spring is near. I got my second COVID vaccine and the only side effect I experienced was arm soreness. Both my vaccines were during 80-some mile weeks and about 36 hours prior to great long runs. Albani started 7th grade track. She is interested in trying sprints. I'm excited for her meets! Books: Ten Days by Janet Gilsdorf The Hideaway by Lauren K. Denton Things We Lost in the Fire by Mariana Enriquez Let the Great World Spin by Colum McCann Housegirl by Michael Donkor Winter Garden by Kristin Hannah Shoe Dog: A Memoir by the Creator of NIKE by Phil Knight This is Not Over by Holly Brown Paris for One and Other Stories by Jojo Moyes American Wolf by Nate Blakeslee Theme for the month: It was freezing, but there was frosting. Mentor Hill cake! Mentor crew Everyone made fun of my parka but then I was the only one not freezing
  7. Moving is much harder than a long run.
  8. I don't think there is a right or wrong answer here - it's what is best for you. Personally I'd run it as part of the warm up, keeping the effort easy which may mean super slow on the hill - and no problem with walking it if that is what it takes to keep it easy. Everything in my area is hilly so there are always some in warm ups and cool downs, and they get easier with practice. Another way to look at it - if the hill gets your heart rate up a bit temporarily it may mimic doing strides as part of a warm up, which primes your body to run fast.
  9. SIbbetson

    Virtually the Same

    Haha, I love the virtual bandit concept, especially because I also would not pay to run a virtual race. That is a crazy high average HR for your age - I'm impressed!
  10. I'm going to read your post now! Masks were required indoors, which was the main precaution. It was a small race, and non-contact outdoor activities are considered safe, but rural Missouri is much different than California so I understand the comment.
  11. It is definitely the best way for me to race! My grade adjusted splits were all within 7 seconds of each other.
  12. I am sure that is accurate! I also believe you burn more calories in the cold so that may have contributed. I'm currently doing back-to-back long runs every Saturday and Sunday, which has helped me be more intentional about my fueling, but I forgot to fully take the 20k of fast running into account on this one and will definitely do better next time.
  13. You're right - the weather IS always worse somewhere else! Hope your dietary changes pay off.
  14. The short: "Happiness is reality minus expectation." I always realize how true this quote is when I run a race that exceeds my expectations, even if it's not a top performance. I chose the local Cabin Fever Reliever 20k as a rust buster, and after running the difficult course in training I figured if I could run in the 6:30s it would be a great day - as in, anything under 6:40 pace would be a success. I ran by feel because I always seem to race best that way, and as I neared the finish line I saw the clock still in the 1:19s so I kicked hard to get in excitedly at 1:19:47, which is 6:25 average pace (6:16 grade adjusted) and technically a PR. I was the 1st overall female and broke the Missouri state road racing record for 20k for age 40; plus only two women in Missouri of any age have ever run faster 20ks. I was most pumped by how strong I felt throughout the race in spite of sub-par conditions (hills, wind, running solo). It was a great reminder of how much I love racing. and I can't wait to do it again! Official results are here, although they are all about 2:15 too fast for the 20k. State 20k records are here, although updates aren't posted yet. Colin was 2nd OA male in the 20k, Casey was 1st OA female in the 10k The long: I busted the rust after over a year away from racing (my last was the Houston Marathon on 1/19/20)! The Cabin Fever Reliever was the perfect way to ease back into competition, because it is a small event, it takes place less than 10 minutes from my home, and it is an uncommon distance. For a related bonus, the Missouri State single age road racing records for the 20k distance are soft, as was my actual 20k PR, although I wasn't exactly sure what it was. I ran a 20k time trial in September 2020, but time trials definitely have asterisks in my book, plus I didn't think I could beat that time anyway, hah. I didn't taper for this race, mostly just because I was in a groove with training and didn't want to, but also because the weather was decent and my season goal races are in March and April. I ran 87 miles the week of the race, but I ran my workout on Tuesday instead of Wednesday to try to give my legs a little extra pop. Several of my running buddies ran this event, which also included 5k and 10k races, and it's put on by our local running club, so I knew a lot of people. It was easy to be relaxed and excited, and I was pretty much jumping-out-of-my-skin excited after such a long racing hiatus! Leading up to this race, my husband can attest that I talked about it far more than I ever have about any local low-key event. I'd run the course twice in training recently, and I've biked and elliptigoed around the area a ton, so I knew what I was in for as far as hills. This would be a difficult course to negative split on! I always perform best in races when I disregard my watch, so I did just that, also knowing that my splits would fluctuate based on the hills in each mile. The first 4.5 miles are a net downhill, then the rest of the race is a net uphill. To add insult to injury, on race day we had a pretty powerful east wind to contend with during the second half of the race. After the gun, the field spread out and I settled into the appropriate effort level for 12 miles (a 20k is 12.43 miles, but the last bit always takes care of itself!). For the first 4 miles I eyed men in front of me and picked a few off, but from then on I was solo. Six men finished in front of me, but not close enough to help me much, although I could see the slowest of the six for the whole race and kept trying to catch him, but he was pretty steadily the same distance in front of me. I went into this race knowing it was unlikely I'd have any female competition, and I was excited about running a race I had a chance to win (vs. all those big races I've run trying for times in the past several years), but I can never go quite as far to the well without women competitors around me (which is why I ran those big races when I was trying for times!). Find me in pink & wearing the least clothing! The course miles were not marked so I paid attention to my watch beeping/vibrating, and with each beep I'd tell myself, "starting an 11 mile tempo", "starting a 10 mile tempo", etc. Mile 6 was the first with a couple of very noticeable uphills, one of which has caused me a lot of trauma when biking the area (as in, I almost have to get off the bike and walk it up, lol). I was feeling good and kept pressing though, and I also took a gel between 6 and 7. I usually don't take in anything during half marathons since they are less than 90 minutes of running, but since I was running 20 miles total I thought I'd need more fuel, plus I love a good caffeine boost during a race! During mile 7 I started feeling fatigued, but that's not unusual for halves so I embraced it. I tried to maintain focus and keep the pedal to the metal, but it is harder to do that when running alone. Solo I knew the stretch from about 7.5-9.5 was going to be tough because it's all incline, and on race day it was also against the wind. It isn't steep but 2 miles is a long way to race an incline. I shed my arm warmers and tossed them into a field entrance about halfway through, partially just to give myself a way to mentally break it up (also because I'd had them pushed down since mile 2)! We also had to cross highway 125 during that stretch, which the race organizers can't stop traffic on. They warned us about this ahead of time, and living in that area I knew it'd be hit or miss on whether we'd have to stop (it's not super busy but it is a highway!). There were volunteers at the intersection yelling at runners when traffic was coming. They were yelling at me to stop, and I came really close to just going because I thought I could make it, but in the end I did stop for a car. I only lost a few seconds, but it was more the losing my rhythm part that was annoying. A friend who was course marshalling at highway 125 sent me this shot - caption it "I think I can beat that car..." Once I got through the long incline part I was relieved, but still running into the wind until the final mile. We were passing through slower 10k runners at this time, which mostly helped but at times was a trick because they were blocking the road. I tried to push and enjoy, and I really loved this race experience, but of course was also ready to be done. During the final mile I kept telling myself, "You have more to give" and pushing. After the final steep uphill about a quarter mile from the finish, I really tried to kick, even more so once I realized I could be under 1:20! I ran a 20k time trial in 1:20:35 in September on a better course, and did not expect to beat that time, so seeing the 1:19 was really exciting! I came through in 1:19:47 with a smile on my face. The course is certified, meaning it is 12.43 miles on the tangents, making my average pace 6:25. Final stretch race face professional shots 20ks are not a common race distance, and I knew barring disaster I would break the existing age 40 record of 1:37:49, but I wanted to set a record I was proud of. I also set a 20k PR, even if you count the time trial I did 5 months ago! It's not quite as fast as my marathon PR pace (6:19), but for the circumstances I think it was solid. The finisher medals were adorable My running buddies made out well in the race too! Brad was overall male in the 20k, with Colin in second overall male. Casey was overall female in the 10k, I was overall female in the 20k, and Sarah (not pictured) was second overall female in the 20k. A solid day for our Miles from Mentor crew! Casey, Brad, Colin, me I had 20 miles total on tap for the day, which meant a 5 mile cool down (I'd run 2.9 miles to warm up before the race, so if I'd have done the math more precisely I'd have known I could do just 4.7 to cool down, hah!). I drank some Ucan after finishing the race and then took off with Colin, Trae, and Casey. Casey turned back after a mile since she'd already run quite a bit after her 10k to cheer for us 20kers, and Colin and Trae were kind enough to run with me back to pick up my arm warmers (note to self: they are not needed even in a 24 degree wind chill). About 2.5 miles into the cool down, I started bonking hard! I felt like I had zero glycogen and very low blood sugar. Around mile 3 we passed a course aid station that they were packing up and I stopped and asked them if they had gels, and they did! They gave me a package of fruit snacks, a package of chews, and a gel. I was laughing that I was going to have to eat 3 things to get through the final 2 miles of my cool down. Once I got the fruit snacks down I started feeling better, although I was still 100% ready to be done. But once we got to about 4.5 I guess the sugar was in my system and I felt okay again. This was definitely a lesson I needed to learn about fueling! I can run 20+ easy miles fasted without a problem (although I know that's not ideal, I have done it), but once fast running is thrown into the mix I need so much more fuel! Before the race I had a handful of Cheerios and most of a drink with 2 scoops of Ucan in water, during the race I had a gel, and then between the race and cool down I had the rest of the Ucan. That was not sufficient! Next month when I do a half marathon race with a lot of miles after I am definitely getting up early enough to eat a full meal for breakfast and taking Ucan and gels with me on my cool down. The final 2 miles of that cool down at 8:30ish pace was harder than the 12.4 miles at 6:25 pace! After finishing the cool down, we went inside to change, socialize, and eat the amazing post-race food! Chicken noodle soup, grilled cheese, and cake have never tasted so good. At the time I'm writing this, the official results have everyone in the 20k running about 2:15 faster than we actually did. If there is going to be a timing error, it's nice when it makes you faster, but with it being a record I'd sure like it to be correct! I've had timing errors in the other direction (i.e., slower) with this results company too, so in a way it feels like I'm getting all of that time I was cheated out of back, but in the interest of full disclosure my time and record should be 1:19:47ish! I would buy 1:19:40 for watch error, but definitely not 1:17:32, unless we are talking grade adjusted. I can't wait to do this race thing again!
  15. SIbbetson

    Hey hey hey.

    If you want a marathon that will for sure happen - Frisco Railroad Run in Willard, MO.
  16. SIbbetson

    A December to Remember

    Haha, I'm a big fan of ugly Christmas sweaters!
  17. SIbbetson

    A December to Remember

    I'm glad I seem positive. 😉
  18. SIbbetson

    Going to do my part.

    I've added Let the Great World Spin to my to-read list.
  19. December 2020 in review! Total mileage for the month: 327.3 Nov. 30-Dec. 6: 75.1 Dec. 7-13: 70.7 Dec. 14-20: 73.8 Dec. 21-27: 77.4 Dec. 28-Jan. 3: projected at 72 Races: None this month, but I think there will be some 2021 racing! Workouts: Dec. 2: An unstructured faster day that included 5 moderate miles and about (I lost count) 12 x telephone pole pickups within a 10.2 mile run. I didn't time anything involved in this but my average for the entire run was 7:33. Dec. 5: Light progression long run (see long runs below) Dec. 15: 10 x 45" hill sprints at 6:00-6:18 pace with 281 total elevation gain per Strava, towards the end of a 10 mile run. This was my first "real" workout since October, and when I wrote it I thought it was a good starter workout, but during it I really questioned why I didn't make it about 6 reps instead of 10. Short hill reps are one of the hardest workouts for me because I do not have good power or speed - which is why I need to do them! This workout is only 7.5 minutes of hard running but I would have an easier time running a 1 hour tempo. Claudio and Colin ran this with me, which gave me people to chase and kept me honest with running all 10. I've written a training schedule of workouts and long runs for our group that started Dec. 14, and I have a feeling I'm really going to enjoy this plan (everyone's mileage is individualized but hard efforts and long runs are mostly coordinated). Dec. 18: 6 mile progression, well, a planned light progression of 7:15 -> 6:45, but Casey and Ik started out too fast so it was more steady and then picking up the final mile. I am usually good at pacing but after 2 months off of workouts I completely failed during mile 1 of this run (for most of it I was running 6:48 pace before pulling back towards the end). Even though I didn't really do any of the workout as planned, I was good with how it ended up because I wasn't at all sure where my fitness was at and thought it was going to take everything I had to run the 6:45 at the end, but most of my miles were close to 6:45 and I dipped under 6:30 for the final one so yay: 6:56, 6:52, 6:46, 6:49, 6:52, 6:28 (2 warm up, 2.2 cool down). Dec. 23: 10 x 60" hill sprints at 6:XX pace within a 10 mile run (666 ft elevation gain per Strava), also known as the best way to make a mere 10 minutes of running extremely hard - at least for me based on my strengths and weaknesses. Elise, Rebecca, Casey, and David ran this with me, and again I really appreciated the group workout. Dec. 26: 2 x 2 mile tempo with 2:00 standing recovery between in 6:38, 6:32, 6:26, 6:12 (2 warm up, 3.2 cool down). Based on the Dec. 18 progression run my goal was to keep my pace in the 6:30s for this workout and to negative split, so I was happy with how this went. Although I had to work harder than I hoped, I don't think anyone completely nails a workout the day after holiday eating and when away from home (if you do, tell me your secrets!). I was at my in-laws house in Kansas and the flatness of this run almost felt like cheating, plus the weather was really nice at 30 degrees and light wind. It had been a long time since I'd run a workout solo, which I am uber-thankful for, so it's nice to know I can still manage it! Dec. 29: 15 miles with 5 easy then 0.1 pick up/0.9 easy for the remaining 10. 9 of the 10 pickups were sub-6:00, which was a pleasant surprise because they felt like about 6:15. I had my Garmin under my sleeve for this entire run so just picked up when it beeped/vibrated at me (I had the workout programmed in). We had rain, sleet, and snow during this run, but thanks to good gear I stayed warm enough - and thanks to good company I made all of the planned miles happen. Casey and I both said we wouldn't have done it without the other one! Jack ran 13.1 with us for his first ever half marathon! His 15-year-old brother Ben also joined us for the first 6, and I am so impressed with him joining our group at 5:30 a.m. in winter weather - I would not have done that in high school. Strides: Dec. 1, 4, 7, 9, 11 17, 22, 25. Doubles (running): Dec. 1, 8, 9, 15, 17, 22, 25, 26, 28. GO-ing: total miles of 14.8 - pretty weak, but I only took 2 days off running this month and on one of those I did nothing (I needed it!). I'm also just not interested in doubling on the ElliptiGO after work when it's pitch dark and cold, but this will increase in the spring. Strength Training: weekly totals of 3:00, 2:40, 2:50, 2:35. All of our weekly runs look like this (dark and cold) Long Runs: Dec. 5: 14.2 miles (7:42) with a light progression dropping from an 8:14 first mile to a 6:47 final mile. One of my running buddies wanted to run this and I was just along for the ride, but it wasn't super well-thought out because early on we kept holding back from "too much" progression too early, then we realized at mile 11 we weren't really going to finish as fast as we thought, so then we started dropping 20 seconds/mile instead of 5. I didn't want to run super hard on this day so I was fine with it all! Dec. 6: 12 miles easy (8:10) to kick off back-to-back long runs! Abby did her long run on Sunday this week so I had company the entire run (Christian, Casey, and Rebecca also started with us but ran shorter distances). Dec. 12: 14.1 miles easy (8:05) that was one of the most random runs of my life, in a good way! Casey, Colin, and I started running around 7:00 a.m. and made our way towards downtown Springfield to watch Abby and Rebecca run the Santa Run 5k at 8:00 a.m. The race start was delayed and we kept running up and down 4 blocks of the same road for a couple of miles (the U-turning got old but we didn't know how long the delay was and didn't want to stop running). Then we ran around the course cheering and back to our cars. It was all planned out pretty well to get in a 12 mile run, but since they started the race so late we ran 14 instead. Casey showed us about 5 different locations she lived in during college at MSU, we ran part of the Run for the Ranch course to give Colin a tour, we told some of the weirdest stories that ended up with a drug theme (people we had known at some point using, not us!), and of course we also watched hundreds of people wearing Santa suits race a "5k" (the course was long, but Rebecca and Abby went 1-2 females). Dec. 13: 12 miles easy (8:05). Abby again ran her long run on Sunday so I had company the whole way, plus Colin was also easily talked into running 12 with us (Christian and Casey ran the first half with us). 14 followed by 12 is pretty comfortable. I did 21 with a half marathon race then 14 one weekend when training for Indy Monumental Marathon 2019, plus another weekend of some long Saturday workout plus a 12 mile Sunday, and those scared me in advance but went really well so I haven't been scared of these easy paced ones. Dec. 20: 14.4 miles easy (8:03). This was my group's ugly sweater run, and therefore the farthest I've ever run in an ugly Christmas sweater (I did 12 a couple of years ago in one). We ran on a trail and passed several others who complimented us on our Christmas cheer. I was dragging and kept thinking it was my second long run instead of my first. Dec. 21: 11.2 easy (8:00), which felt fantastic and like I was holding back the entire way! This was a Monday before work or I would have probably run farther. I have no idea why I felt so much better than the day before, but it was a nice surprise because I started it thinking I might split the mileage 7 and 4 instead. Dec. 29: 15 miles (7:34) with 10 x 0.1 pick ups during the last 10 miles, described above. I always feel better and run faster overall with less effort when I do these little pick ups! Dec. 31: 12.3 miles (7:55) a day late, because Dec. 30 it was 35 degrees and pouring. I had planned to take off Dec. 31 so just swapped days. Running in gross winter weather can take a lot out of me, and the Dec. 29 run beat me up more than I'd expected so I think this worked out even though it wasn't a back-to-back long run. Sean ran the whole way with me so that was also nice! Rebecca & Abby ran the Santa run; Casey, Colin, & I long run cheered Annual ugly Christmas sweater run (the man on the right runs with another group on the same trail & gave us cookies!) Running Highlights: I am trying a 9-day training schedule, effective Dec. 13, through early March. I have wanted to do this for awhile, but it means weekday long runs and I wasn't ready to try that until now. I may have some long runs without company for the entire distance, but any given weekday I think I will have someone willing to run at least 10-12 with me, so I'm going to give it a go. Each 9 days looks like this: easy, easy, workout, easy, easy, workout, easy, easy, long run. I can run from 5:00-7:00 a.m. and be at work by 8:00 a.m., and I think I'll only be up to 16 milers during this trial period, so it's more doable than during the peaks of marathon training. My running group did a Christmas lights run followed by a soup and side dinner around a bonfire in Casey's backyard. It ended up being a decently warm day and with the fire and bundling up afterwards we didn't even freeze. I volunteered at Run for the Ranch, helping with COVID forms and screenings. People did really well wearing masks before the races! I did a meters challenge from Thanksgiving to Christmas Eve to help my crazy friend Missy's team (it's more of a Cross Fit thing), and I fared pretty well overall but was bounds behind Missy with my 70-some mile weeks (she was working out about 6 hours a day!). I ran 293 miles total during the contest, and I got the results on Christmas Day right after I finished a 7 mile run which would have put me at an even 300 - I'll keep better track next year but I knew I couldn't get too into it or I'd do too much. I was mentioned on episode 34 of the 1609 Podcast, about 2:25 in - the whole episode is worth listening to, even though I'd already watched and listened to a lot of Marathon Project content by the time I heard it. I wanted Sara Hall to set the American Record so bad, but I still think it is in her! If you're obsessed with interested in a marathon OTQ, read this. Christmas lights run More Christmas lights run Pretty sure we should get Noxgear royalties 100,000 meter challenge Life Highlights: December was busy! In addition to holiday stuff, work got really crazy for a bit and I put in several 12 hour days. A haiku I wrote mostly as a joke was shared here (second from bottom), and I won a great sports bra and pair shorts from it! I mailed a record number of Christmas cards. It seemed like a good year for this! I did the 12 days of letter writing project, which was fun but also a sad reminder that I don't handwrite anything anymore; my handwriting muscles are out of shape! We did a lot of drive-by Christmas lights and a drive-through live nativity, which it also seemed like a good year for! I took a couple of days off work in order to have 5-days off in a row for "Christmas vacation." We did a short visit to my parents, and a few days at my in-law's. We decorated our lemon tree It works! Cats' stockings Albani's virtual Christmas concert (that's a bagged clarinet) Christmas Eve with my parents Because everyone needs socks with their cats' faces on them! 2020 My teen Chiefs fans Ibbetson cousins Books: Restart by Gordon Korman Ordinary Grace by William Kent Krueger Anxious People by Fredrick Backman The Testaments (The Handmaid's Tale #2) by Margaret Atwood Night Road by Kristin Hannah Orphan Train by Christina Baker Kline All the Bright Places by Jennifer Niven Theme for the month: Celebrating Jesus's birth.
  20. I do nothing besides work, family, run, and read. 😉
  21. A lot of them were pretty girly. 😉
  22. This makes me sad! I just posted in support. For those who noted they keep checking and don't see anything new, you can subscribe so you'll be updated when new content is posted so you don't have to check and be disappointed.
  23. I was working on my December post and realized that I never posted November here. And I can't let Loopville die! November 2020 in review Total mileage for the month: 144.5 Nov. 2-8: 7.1 Nov. 9-15: 27 Nov. 16-22: 42.8 Nov. 23-29: 58.5 Put this in the bad race pics file! I also can't look at it without laughing. This was our marathon day. Workouts: Nov. 21: 5k pick up within a 10.2 mile run. Nov. 28: 6 x 0.1 pick ups within the second half of my long run (pick up paces of 6:08, 5:56, 5:52, 5:57, 5:48, 6:03). I like little workouts like this a lot during base building because I always feel better during/after the pick ups than I did in the first half of the run! They really perk up my legs. Strides: Nov. 25, 30. Elliptigoing: I learned that the "real" ElliptigGO riders call this GOing. I did mileage of 130.8, 10.4, 25, 23.6 - clearly there is an inverse relationship with my running mileage, and my training volume was also affected by illness Nov. 12-17. Workout-wise I did 10 x 0.5ish hill reps on the ElliptiGO on Nov. 5, and on Nov. 7 I did some pushes within my long ride. Strength Training: weekly totals of 2:00, 2:40, 3:02, 3:13 - this is not counting the extensive amounts of time I spent standing on one leg to work on my balance and proprioception! Yoga: I cut out yoga after learning that while it may make my hip feel better in the short term, it may be making it worse in the long term! I did a little stretching after nearly all runs but nothing crazy and avoided the couch stretch, pigeon, and similar positions that may make my hip too mobile. I am learning that I need to pick strength over stretching always. #noideawhatwearedoingnovember I love my ElliptiGO but running will always be my top love We run-stalked Rebecca on her birthday morning Long Runs: Nov. 7 - 35 miles on the ElliptiGO, which was an ElliptiGO distance PR and probably like running about half that distance. The weather was beautiful and I just went out thinking I'd ride whatever I felt like, and I felt really good until about 31 then I headed home. Nov. 21 - 10.2 miles with a 5k pick up at 6:43, 7:07 (uphill), 6:41. This was a nice little intro to running faster than 7:30-8:30 pace like my other runs were, but nothing crazy. Nov. 28 - 14 miles with 0.1 pick-ups each mile of the second half, described in workouts. I ran with Casey, Abby, Missy, Rebecca, and Claudio, and we ran a route we'd never done before, going through MSU, Drury, and OTC campuses, which was fun. 14! Wet long run Running Highlights: Just running is a highlight. I want to train hard, I want to run high mileage, I want to run killer workouts, I want to be competitive, and I want to PR-chase - but more than any of that I want to run every day (6 days a week would be acceptable and is what I'm trying for as long as I can restrain myself). My running group had nice outdoor brunch after our November 21 run. Missy placed 3rd OA female at Bass Pro, but as her bib shows she is really #1 Several of my training buddies after Bass Pro bRUNch Life Highlights: COVID testing is not a highlight, but it sure is memorable. I was 99% sure I had bronchitis, which is about all I ever get (although I get it every year, since about age 6), but the doctor wanted to be safe and test me due to my occupation. I had bronchitis. It was nice to have a confirmed negative though! I had an asymptomatic test at work a few months ago so I knew what I was in for and it was much worse the second time because I knew what I was in for. I may only be saying this because I'm not in top race shape, but I'd rather not race than do that 3 COVID tests in the week before a race thing! Thanksgiving was a much smaller affair than usual, but we hosted my parents at our house. I made several traditional sides and Jon smoked ribs and brisket in place of turkey (his idea, but I was all about it because I didn't want to cook a turkey, although my mom ended up bringing one anyway!). I took a lot of pictures of my cats this month The ketchup bottle contains homemade BBQ sauce, & the largest dish is spaghetti squash...not sure what these things say about us! Pumpkin bread, pumpkin pie, & blackberry cobbler all made with produce we grew Forced selfie Albani has outgrown family photos Guess this will have to do for our 2020 Christmas cards, hah! More forced photos Nugget loves his grandma Matching pjs! Books: Monogamy by Sue Miller Still Me by Jojo Moyes Listen to the Marriage by John Jay Osborn Jr. When Sparrows Fall by Meg Moseley Just Mercy: A True Story of the Fight for Justice by Bryan Stevenson Lou in Lockdown by Jojo Moyes Before the Ever After by Jacqueline Woodson Thirteen Doorways, Wolves Behind Them All by Laura Ruby 28 Summers by Elin Hilderbrand The Rosie Result by Graeme Simsion The Book of Two Ways by Jodi Piccoult The Girl With No Past by Kathryn Croft No Happy Endings by Nora McInerny Purmort (I almost waited until December to finish this one just so I could conclude the final month of the year with it, since that seemed fitting) Theme for the month: One day at a time. Overall I'd say I began the month catastrophizing in regards to my hip and ended it stable. Quote that I agree with: "And the worst thing about being young is not being able to appreciate that you're young because you aren't old enough to know better." - 28 Summers
  24. SIbbetson

    Odd October

    "And Then There Were None" was the first Agatha Christie I've read, but I agree it was timeless! And, I guess the year isn't over yet (for either of us)...
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