Flying Pig Marathon 2018 Race Report

So I did it. I ran the whole thing.

I did a much longer race report that starts at the beginning over on Reddit. That being said, this is a different version.

I was seeded unexpectedly high in the B corral, and started at the back. I was feeling good and doing good through the first 16 miles, but the wheels really started to fall off at mile 19 and it hit it’s worse at mile 24 where my quads started cramping. I was possibly saved by half a banana from a grunt, although that may have just been the placebo effect.

I went into this with the #1 goal of running the entire race. I wanted to be under 4, or even under 3:45, but general confusion pushed those two goals to the back burner. The confusion was the marathon time prediction calculators. I used the Runner’s World calculator and even after trying some different values (one of the inputs was miles per week, and given the time inputs, 85 miles/week would not have got me under 4 hours!). Several months later, I tried the calculator on Greg MacMillan’s website and it said I had to slow down to go 3:59:59 (it predicted 3:49:09). Then I saw another first-time-marathoner that ran his 20 mile run at the same pace as my 20 mile runs. He finished in 4:01. So I didn’t know, I didn’t care. First goals first, let’s run the entire way.

The marathon was an exhilarating experience. I felt great moving through the first many miles. Gilbert Hill just flew by (which has never happened in the history of me running), and it was a little bit of a chilling experience making the right turn onto Madison where I previously always went left. I remembered running on Madison and Observatory a while back and that it was easier than expected, and this was not different. Past the intersection of Madison and Observatory (around mile 10) was new to my feet, but not to me. Erie was easier than expected, although I missed looking over at the Mushroom House in the turns on Erie. Moving past there, I did see a restaurant I want to try (bourbon and barbecue!). Initially, Mariemont seemed so far away, but after making it on to Bramble and then onto Settle in mile 15, it seemed a lot closer. It’s interesting in recollection how I missed some things because I was seeing them from my running shoes – like the six-point-mess of an intersection at Murray and Plainville. I was half looking around in this area because I have family all over Madison Place (next to Mariemont and within walking distance of the course).

Mariemont has a little bit of a scream tunnel, which is pretty cool. Mariemont also has shade, which fucking rocks! Moving on to Fairfax and onto Wooster Pike for a few blocks and then onto the part of the course I dreaded the most: Columbia Parkway. Mother Nature decided to throw a curve ball in the form of sun. There’s no trees along the parkway, and there’s not much by way of crowd support. There is a med tent out there, though, and I saw the thing I dreaded the most… well, just below me waking up to see the top of the tent – a yellow flag.

I made it down to Eastern before my legs got really heavy. I was able to keep going until mile 24 when I began cramping. I tried walking backwards for maybe 100 meters or so, and decided it wasn’t working and turned back around. Not long after that, I was in an aid station and one of the grunts had half a banana that I took. I felt better (placebo? reality? we may never know!).

So I made it in 3:45:14. No complaints here!

Strava Link

Last Week in Running – May 4, 2018 Edition

This is it. This is the last week. The next thing that comes out of this blog will my Flying Pig Marathon Race Report. May The Fourth Be With Us All!

MonTueWedThuFriSatSun
3 mi + 7 strides4 miles2 mi + 7 stridesRestLittle Kings MileRestFlying Pig Marathon

Monday: With the Suspension Bridge being reopened Friday, I decided to run across it. The plan was form drills, 3 miles, and 7 strides. It was nice finally getting to cross the bridge again. The weather was a little chilly, but that is expected to change. 4 miles in 32:46 (8:12 pace). I was not sprinting, honest!

Tuesday: With the Suspension Bridge being reopened Friday, I decided to run across it (this time, I ran the opposite direction of the route I did Monday). It’s usually a little bit slower this direction because I start uphill on the Purple People Bridge and I’m going up the handicap ramp up the Newport Floodwall. 4 miles in 33:17 (8:19 pace).

Going up this little snake-like ramp is much slower than going down.
More springtime views – this is generally where I do my post-run stretching
The Dan Beard Bridge, AKA the Big Mac Bridge. This carries I-471 over the Ohio River.

Wednesday: Form drills, two miles, and 7 strides. I just ran down to the Bengals practice field and back and rounded off to 3.01 miles, which was really a response to Strava cutting off the last 0.01 of every run. 3 miles in 24:05 (8:00 pace)

Thursday: Thursday is a rest day. Since I got to the office at 6:30 and I don’t get credit for working before 7:00 AND a storm was in the forecast for later in the day, I decided to make sure I got my 3,000 intensity steps in on my health insurance fitness tracker. I walked in Friendship Park on what was a very nice morning.

I’ve always wondered what this is. A garage for a boat? Sewer outlet?
Tulips. Sign of spring.

Friday: RACE DAY! I walked up to the expo at around noon to get my race materials. I browsed around the expo for a little bit, which started off with getting race numbers for the marathon and the Little Kings Mile. As soon as the marathon envelope touched my hand, it sent a chill down my spine (seriously, I’m not embellishing!). It took 364 days, but it finally sunk in.

The crowd in the expo was larger than I’ve seen in the past 5 years. I only took a few free things – some granola bars (which came in handy later – I forgot to bring some pretzels with my salad), some lube (he was very insistent that I take some), and a pound of spaghetti noodles (score! and no wait!). I also got a free shirt from Buckeye Running Club for being a first time marathoner (they also gave me an extra bib that said “first time marathoner”, but I’m treating that like The Scarlet Letter). I talked to a few people – the RDs for The Honor Run Half and the Urban Bourbon Half, and a volunteer for The Beast of the East Fork, which looks like a new trail obstacle race near my home.

The walk back to the office was brutal. The humidity hit 9000.

When I was back in the office for the second part of my day, I actually looked at my corral assignments. I expected B for Friday night and C for Sunday. I got E for Friday night and B for Sunday. Looks like I’m going to be one of ‘those’ people that are going to run with the incorrect corral, because I’m running in whatever corral leaves second on Friday night.

Later in the evening, I left my office (just under 2 miles away from the Little Kings Mile start) around 6:30 and jogged to the start line. I talked to the race director (I know him from volunteering with another race that he also directs) who gave a vexed look at the “E” on my bib, and the MC joked that it was “just a suggestion”. I also got the chance to meet a few twitter #runChat and #bibChat friends both before and after the race.

The race went without a hitch. I cruised the first half and kicked it in with about 0.2 miles left. Final time 6:39, which is a 15 second improvement over last year. I’ll take it!

Evening view – the barge belongs to the Reds and is used for their Friday evening fireworks shows.

Totals for the week: 12 miles, 90 minutes spent running. A major change from when I was hitting 47 miles in a week! Next up: 26.2 miles!

Marathon Race Strategy in a nutshell:

  • Gu at 15′ before and every 45 min (roughly 5, 10, 15, and 20 miles)
  • Gatorade every 2 miles
  • Don’t go out too fast

 

Cheers!

Last Week in Running – April 28, 2018 Edition (Special Flying Pig Week Preview)

It’s taper week part deux, which compared to all prior weeks this year is liiiiight! The plan was…

MonTueWedThuFri
4 mi + 7 strides4 miles4 mi + 7 strides3 miles8 miles

Monday: Form drills, 4 miles, and 7 strides. It was warm, I woke up and checked the weather, and it was 53 with a little blue blotch over Cincinnati. I didn’t get rained on while running up the hill into the park and it was pretty warm. The strides sneaked up on me, I hadn’t even made it into the park. I also intended to round it off at 5.0 miles, but I overran for 5.13 in 44:14 (8:37 pace).

The view down the street. The sky looks a lot more ominous than what the weather was like the rest of the day.

Tuesday: This was a 5 mile loop around the bridges. Across the Purple People Bridge, into Covington, and back across the Clay Wade Bailey bridge. It was wet out, but not raining. 5 miles in 42:22 (8:28 pace).

Wednesday: Form drills, 4 miles, and 7 strides. The mornings have been getting chillier. I did the opposite direction of Tuesday’s route, with an adjustment because one area of the park was closed (to setup for the Flying Pig, I think). Rounded off to 5 miles, in 41:27 (8:17 pace).

Springtime is nice in Cincinnati…
More springtime.

Thursday: This was a short 3 mile run and I had a conference to go to in the morning. I kept it on the Cincinnati side, and security was letting people run through the path along the river in Smale Park, which was great except that we were all basically stuck going the entire way instead of cutting it off like I intended. 3.77 miles in 30:16 (8:02 pace).

The cherry (I think) trees have been in bloom.
I stood up on the a wall to get this. Cherry blossoms.

Friday: The long run of the week was 8 miles. Ran across the Purple People Bridge, the long loop into the parking lot where LA Fitness and Burger King are, back along the Newport Levee, into Covington and along their riverfront until I saw flood debris (that is *still there*), ran back into Cincinnati and around Paul Brown Stadium and the Bengals Practice Field, and back along Mehring Way into Yeatman’s Cove and finishing right where I wanted to in Sawyer Point. I took no fuel and was running on no breakfast, but I did fill my water bottle with Nuun Lemon-Lime Electrolyte mix. Ran 8.01 miles in 1:02:27 (8:25 pace).

The week was about 27 fast miles. I spent 3:46 running in the mornings. And enjoyed springtime.

Pig Week Preview

The plan for pig week is this:

MonTueWedThuFriSatSun
3 mi + 7 strides4 miles2 mi + 7 stridesRestLittle Kings MileRestFlying Pig Marathon

My mileage is reducing more, as expected by the plan. Friday, I’ll be spending a long lunch at the P&G Health and Wellness Expo (the Flying Pig Expo). I doubt I’m going to buy much (I never do), but of course I’ll leave with two or three shirts and a bunch of other stuff.  Then, I’ll likely be working a little late (or a lot late, weather dependent) for the Little King’s Mile on Friday night. I’ll get the chance to meet up with some Twitter friends and meet them in person. Then, of course, the marathon on Sunday.

The weather right now is looking okay for Friday night, and possibly a little chilly on Sunday morning (that’s code for “perfect”!). I’m hoping for no rain on either race.

Cheers!

How I Fuel For Those Really Long Runs

If you’ve actually been reading this drivel that I click ‘post’ on every week, you might remember I had a particularly bad 15 mile long run. For those that saved themselves from that and my other posts, I’ll summarize:

I considered many things about that run, and the following weeks seem to confirm that I was under-fueled. Since then, I think I figured out a system that works. Mind you, this isn’t backed up by solid science, but I don’t think I’m breaking new ground here, either.

Proper Dinner

Every great long run begins the night before. I’ve been eating spaghetti with meatballs and a beer (and after the last spaghetti and meatball dinner I ate before writing this, I think one of the best pairings for this is a Flander’s Red, which is not what is shown in the image).

Dinner of Champions!

Proper Breakfast

There are times when running in a fasted state is fine (and I truthfully do it all the time), but not before races and really long runs. I start the day with a few slices of toast with peanut butter and honey if I’m in the mood. I also sip coffee on my way to wherever I’m running unless I’m running just around the corner.

Breakfast of champions right here – peanut butter toast with honey.

During the Run

I do two things during the run. One is Gu, generally following the package suggestion except I don’t take one 15 minutes before unless it’s a race. The other is a sports drink (especially if it’s warm out!). Most of my long runs use Gatorade Endurance because it’s available on the Flying Pig course, although I have used Nuun Hydration a little, too.

During half marathon races, I tend to take Gu 15 before and at 0:45 and 1:30 unless I’ve hit mile 12. During the Marathon, my plan is 15 minutes before and at 0:45, 1:30, 2:15, and 3:00 unless I’ve hit mile 25 (that’s really unlikely for my current fitness level, but maybe some day). For the longest of runs, I’ve been using cherry-lime Roctane Gu for the 0:45 and chocolate outrage for the rest.

During races longer than 10k, I tend to drink around every 2 miles, but that is weather dependent – hotter weather will mean that I might drink more often. I stuck with water for a long time, only occasionally using Gatorade, but now for everything 14 miles and longer and anything in the heat, I’ve been using a sports drink to help replace electrolytes.

It’s pretty important to fuel and drink BEFORE you need it – once you’ve hit the wall (either by glycogen depletion or dehydration), you’re past the point at which fuel/drink will help soon enough to get you back into a run or race.

I’m pretty sure that above statement is backed by science, too.

Gu. 15 before races only, every 45 during long runs and races
Gatorade Endurance

That’s how I do it.

Last Week in Running – April 20, 2018 – Taper Week 1 Edition

It’s taper time. Which means that I have two easy weeks before the hardest race of my life so far. This week’s plan…

MonTueWedThuFri
5 mi + 7 strides6 miles5 mi + 7 strides4 miles - M Pace12 miles

Monday I ran up the hill in the morning again. Same route as the previous few Mondays, and this time I didn’t accidentally bump my watch. It was cold, unlike last Friday. Form drills in the park, 5 miles up the hill and back down, and 7 strides (and then rounding off and a little more to get somewhere to stretch). I then ended up with a cold shower, which I failed to report to the office building management until the afternoon. All and all, I was probably a little better off than those that ran Boston in the sheets of pouring rain and high winds. 6.19 miles in 53:10 (8:35 pace).

Tuesday was interesting. Because I reported the hot water issue to building management until Monday afternoon, I decided I shouldn’t run in the morning. Then I realized someone made a meeting at 12:30 (WHO DOES THIS???), so running at lunch was out. Fortunately, I going to a soft opening event for Alexandria Brewing Company that started at 6 PM, so I clocked out at ~3:30 and ran my 6 miles in the afternoon, where I ended up running them at a fast pace around the riverfront. 6.01 miles in 50:07 (8:21 pace), and I still had enough time to get a warm shower before the opening event.

Wednesday was another Wednesday. Form drills, 5 miles, and 7 strides, just around the river. In fact, I ran the same route that I did on Tuesday, just the opposite direction. 6 miles in 51:53 (8:39 pace).

Thursday was a 4 mile M pace run. Since all my runs feel like M pace runs (or I have a really fucked up version of M pace), I tend to run these at tempo pace. During my warm up, I made my way down a path and found that it was underwater, so I turned around and ran back and pulled a barricade across the path. I then ran another path (the high road, apparently) and went to the other side of the flooded path and pulled a barricade across it too. I stayed in Friendship/Sawyer Point/Yeatman’s Cove/Smale Park for this, although I did go a little outside the parks to make a loop around the Bengal’s practice field. 5.5 miles in 45:14 (8:13 pace, M pace portion pace 8:00).

Friday was my long run. Since it was only 12 miles, I decided to take some Nuun Hydration, since it has only 10 calories (Gatorade Endurance has 90 calories, so it wouldn’t have been that bad to use either). Since I had been in the riverfront area twice this week, I decided to try and skip it. I ran out west and across the 8th Street Viaduct to Price Hill. This is usually an interesting run since there’s a lot of rail traffic going along the roads and over AND under the viaduct. Today it stunk. Literally. There is a sewer plant 1,500 feet north of this area and they were doing something smelly. After crossing the viaduct, I was at 4 miles so I figured I could get lost a little. I continued south on State Street until I saw some paths going to my left near what I believed was (and it actually was) 6th Street Expressway. So I ran down that path that went along the expressway wondering exactly where the sidewalk would end. It sent me over a pedestrian bridge over the Expressway to the south side and dumped me into a weird little turnaround at the end of Mehring Way. I proceeded down Mehring to the intersection with Freeman, which got me a little confused as to where I could run.

“Hey maybe I can run on the south side of this street… nope. Maybe the north side?”

After seeing the streetsign for Mehring, I knew I wasn’t lost, after all, I run along Mehring way in some way/shape/form all the time. As I made it back into where I was earlier, I looked at my watch and realized I’d need more distance than if I went straight into the park, so I ran around Paul Brown Stadium and into Covington via the Clay Wade Bailey Bridge, ran around the IRS parking lot and back through the floodwall to the riverfront path that I followed to the Licking River. Then, ran up to 4th Street, crossed over to Newport and ran down along the floodwall and riverfront to the parking lot loop and back to Cincinnati via the Purple People Bridge (cussing at a stupid dogwalker blocking every bit of the 8-foot-wide path on the way – her on one side and her dog on the opposite side at the end of a 20 foot retractable leash). 12 miles in 1:42:52 (8:34 pace).

The week was faster than several of the previous, and my pace has gone up from the beginning of the year to a high of 8:59 in the 8th week of the year (when I had a particularly bad 15 mile long run) and now has been trending back down. Next week will be an easier week that almost seems too easy given what is after that, but I have to trust my coach (which is www.halhigdon.com).

Marathon in 16 days!

Last Week in Running – April 13, 2018 Edition

This is the last week of big runs. Mother Nature did her part of making it a clusterfuck, and work did it’s part to aggravate me. The week’s plan was…

MonTueWedThuFri
5 mi + 7 strides8 miles5 mi + 7 strides5 miles - M Pace20 miles

Monday was 5 miles up the hill and 7 strides in the park. I accidentally bumped my watch when trying to check remaining miles, so that first ‘lap’ ended around  a quarter mile early, but I made it up after my strides and then ended up continuing a little long because of where I ended up. It was a cold one today, 34F based on Garmin Connect’s recollection. 6.53 miles in 56:42 (8:41 pace).

Tuesday was a nice 8 mile jaunt across downtown and the 8th Street Viaduct to the west-side. I felt slow-ish, but my watch tells me otherwise. Still cold. 8 miles in 1:09:09 (8:38 pace).

Wednesday was really cold in the morning, so I ran at lunch. I kept it reasonably easy around the bridges and both sides of the river. I was really trying to keep it easy, but I guess I was enjoying the nice weather (53F!). 6 miles in 49:52 (8:18 pace).

Thursday was a 5 mile M pace run. Which, since everything seems like it’s M pace, this becomes a tempo run. I kept it on the Cincy side of the river and where it is mostly flat. It was warmer in the morning than Wednesday’s lunchtime run. 6.5 miles in 53:14 (8:11 overall pace, M pace portion was 8:00 pace).

Friday was … interesting. First off, I was still feeling a little full from the prior evening – I had a normal spaghetti dinner before a homebrew club meeting, and then I ate some more food at the homebrew club meeting (it was beer food night, so there was some beer cheese, a wonderful dubbel beef stew, and a delectable imperial stout spice cake). Second off, I’m not sure what the temperature was when I started running, but somewhere around 1:40/11 miles into it, I passed a church that had a sign that flashed ’65F’. I was able to get over the full feeling in a few miles, but the warmth got tough after around 15-16 miles. Of course, as it was getting tough, I ran out of Gatorade. But I did it. 20.02 miles in 2:57:58 (8:53 pace); this was only slightly slower than the first 20 miler (2:57:22, 36 seconds).

That’s it for the week. Next week is tapering, so the mileage is down a bit… and I’m okay with that for now (I’m sure I’ll have some of those taper tantrums come the end of the week). And as I type this on Sunday night, the local news has their weather terrorist on talking about snow. 80 for a high on Friday, and somewhere around 36-37 for a start on Monday. Mother Nature needs a hug or a beer or something!

Cheers!

Last Week in Running – April 6, 2018

This is a pull back week, and it was nicely timed. The plan for the week was:

MonTueWedThuFri
5 mi + 7 strides5 miles5 mi + 7 strides8 miles12 miles

Monday was hill day. I started with form drills in Sawyer Point. After that, I ran up Gilbert into Eden Park and then down to Nassau and back down Gilbert. It’s nice being able to see the sunrise from the Eden Park Overlook. I finished my seven strides in Yeatman’s Cove. 6 miles in 52:31 (8:46 pace).

Tuesday’s plan was an easy 5 mile run in the park, and keep it flat because I ran the hill the prior morning. I messed up on distance and ran 5.6 miles in the riverfront parks in 49:11 (8:47 pace).

Wednesday was new gloves day! I did my form drills, 5 miles, 7 strides, and rounded off to 6 miles. I started with a run across the Purple People Bridge, then through the parking lot of Joe’s Crabshack and Burger King and LA Fitness and down into Covington. I stayed on 4th Street in Covington to the Clay Wade Bailey Bridge and back down Mehring Way after realizing that a part of Smale Park is flooded. 6 miles in 51:11 (8:32 pace).

Thursday was a lunchtime run. I ran through Yeatman’s Cove and Smale Park to the Bengal’s Practice Field and across the Clay Wade Bailey Bridge, along the Covington Riverfront Path and back into Cincinnati via the Purple People Bridge. 8 miles in 1:08:05 (8:30 pace).

Friday was 12 miles in the morning. For fun, I decided to run 3/1s. I started with some easy miles through Friendship Park (mostly flat), then crossed over the Clay Wade Bailey Bridge during the first hard mile. Went down the Covington Riverfront path to Newport running the second hard mile in the parking lot loop of Burger King, Joe’s Crab Shack, and LA Fitness. I crossed back over the Purple People Bridge and ran through Yeatman’s Cove to the Bengal’s Practice Field and back, finishing the last hard mile on my way back into Yeatman’s Cove. 12 miles in 1:43:47 (8:39 pace).

Overall, it was a lighter, but good week with 37.6 miles in the books with 5h 25m spent running – much lighter than last week (9 miles and around 90 minutes less), but the lighter load felt good especially since I’m moving into the second of two 20 mile runs next week. Hopefully the flooding doesn’t come back much more than it has, though.

The river is high again. This time is not expected to be as bad as a month ago!

Cheers!

Last Week in Running – March 30, 2018

This is it. This is the first of two 20 mile runs. This is where the rubber meets the road. This is where the training plan attempts to break me down to rebuild me as a better me. And this is where Mother Nature decides she’s going to up her game too. She’s a bitch sometimes. The plan for the week is:

MonTueWedThuFri
5 mi + 7 strides8 miles5 mi + 7 strides5 miles
M pace
20 miles

Monday was like any normal day. Chilly. Form drills in the park, 5 miles and 7 strides around the bridges and the riverfront parks. 6 miles in 51:30 (8:35 pace).

Tuesday was also like any normal day. Or so I thought. 8 miles, again around the riverfront parks and bridges, but to increase the length I went down Covington KY’s new path which is STILL not cleaned up from the flood. I thought maybe the mud would be solid, but I was wrong. 8 miles in 1:10:55 (8:52 pace).

Yeah, that’s flood mud. God knows what’s in that shit and I don’t want to know!

Wednesday was rainy. Very rainy. I started with my normal form drills, 5 miles up the big hill into Eden Park, and then finished up with 7 strides in the park. Since my normal blue Zante v3s were still soaked after I rinsed all the flood mud off them, I wore my old black ones. 6 miles in 52:05 (8:41 pace).

Thursday was rainy, but not as bad as Wednesday. It was also warm. Ran a 5 mile “M pace” run (which was really more of an HM pace run) in the park where it was mostly flat. 6.5 miles total in 55:09 (8:29 pace); the M pace portion was 5 miles in 41:34 (8:19 pace).

Friday was it. My first 20 mile run. Of course it rained, because Mother Nature hates baseball (Thursday was supposed to be the Red’s Opening Day, it got moved because of rain, and well, it’s fucking raining). But I did it. I ran 20 miles in the rain. I even ran a negative split, which was partly assisted by a full pitstop with weight reduction at mile 6.66. 20.01 miles in 2:57:22 (8:52 pace).

It’s blurry AF, but that’s what happens when you take pictures in the rain and some of the raindrops get on the phone screen.
My wife put me up to this selfie.

That’s it for me for the month of March. 189.46 miles run over a planned 188.8 miles. This is my highest month ever, and it didn’t just ‘edge out’ the prior highest – it OBLITERATED it by 43 miles! I ran for 27:26:55, which also obliterated the prior most-time-spent-running month by 6:22:56.

Next week is a pull-back week… fortunately! One more 20 mile run and 37 days to the Flying Pig.

Cheers!

Last Week in Running – March 23, 2018

Pull back week! After last week’s 18 miles, this is nice. The schedule for the week includes:

MonTueWedThuFri
5 mi + 7 strides5 miles5 mi + 7 strides8 miles
M pace
13 miles

Monday: form drills and a nice run around the riverfront. Weather wasn’t too bad for shorts and a long-sleeved shirt. 5 miles and 7 strides and some more to round it off for a total of 6 miles in 51:31 (8:35 pace).

Tuesday: Five mile run along the riverfront. It was supposed to be a rainy day (and I was prepared – contacts!), but fortunately no rain. Still decent weather for shorts and a long-sleeved shirt. 5 miles in 44:08 (8:49 pace).

Wednesday: Tough day for a run. It snowed in the wee hours of the morning, so driving in to the office was slow because some of the roads were slick. The running paths were no better – ran very slow around corners and had to control speed. It was windy, actively snowing, and nearly 10F colder than Tuesday. 6 miles in 54:55 (9:09 pace).

Happy Spring… or something like that.

Thursday: 8 miles at M pace, which was more like an 8 mile tempo run. It was a cold morning, I was running late, and had to cut down my cool down and cut my post-run stretching and squats because of a conference call at 8:00 AM. 9.05 miles in 1:15:44 (8:22 pace, 8:17 during the M pace portion).

Friday: I ran at lunch on Friday because it was warmer. 13 now seems somewhat short and easily runnable. I left my water bottle at home, so I stayed around the riverfront parks as much as I could. I had intended to make a “detour” across the Suspension Bridge, but it was closed due to damage to the structure from a crash early Wednesday morning. The reason for that detour was to get to a water fountain. When I finally made it to that area 2 miles later, I kept finding fountains that were still shut off for the winter. Since 13 is unlucky, I ran 13.11 in 1:54:44 (8:45 pace).

Weekly total is 39 miles with 5h 41m spent running. When I went home, I made sure both water bottles were cleaned, fitted with “speed caps”, and in my bag to go back to the office in preparation for next Friday’s long run – the first of two 20 mile runs in this training plan, and the rest of the week isn’t easy, either…

MonTueWedThuFri
5 mi + 7 strides8 miles5 mi + 7 strides5 miles
M pace
20 miles

Cheers!

Last Week in Running – March 16, 2018

This week is a little bit of an increase over last week, but it doesn’t seem like quite the jump last week was from the prior two weeks. The increases are on my Monday and Wednesday runs, which are my shortest of the week.

The running schedule for the week is:

MonTueWedThuFri
5 mi + 7 strides8 miles5 mi + 7 strides8 miles18 miles

Monday, I ran up the hill in the dark. It was a cold run, but I felt good despite it being the hill. I started with my form and mobility drills, ran 5 miles, did 7 strides, and then rounded off the rest to get me to 6 miles (I was at 5.9 or 5.91 miles at the end of the last stride). 6 miles in 0:52:13 (8:42 pace).

Tuesday was around the bridges. I ran at lunchtime because it was in the upper 20s in the morning, but low 30s during the day (really, I just wanted to wear shorts). 8.01 miles in 1:09:55 (8:44 pace).

Wednesday was a somewhat carbon-copy of Monday, but it was cold in the morning, so I ran at lunchtime which was also cold. It was a little windy, too. Form drills in the park, 5 miles in the park, and 7 strides. Rounded it off to 6 miles in 49:11 (8:12 pace).

Thursday was more bridges – I used all four this time (well, 5 if you count the 4th Street Bridge between Covington and Newport). I felt like I was running harder than the watch says I was, and there’s nothing like the feeling of the watch beeping for 7 miles and you think, oh tomorrow I’ll have 11 miles after this point. 🤦‍♂️. 8 miles in 1:10:50 (8:51 pace).

Friday was messed up. I had a meeting in Columbus from 10 AM to 1 PM, which means that I leave at 7:30 and get back around 3. After nearly 3 hours of running in the afternoon, I arrived home to a hangry family. 18.01 miles in 2:41:38 (8:59 pace).

The route…
All those loops… Note the end of the route at the south (bottom) of the map.
Elevation chart. This was a tough route.
That location where I turned around at the south? It was this. In the Ohio River Floods a few weeks ago, the lake level rose to this location.

Total for the week was 46 miles in 6 hours, 43 minutes of running. It was a tough week. Next week is a pull-back week, and then I get into those big 20 mile runs. Cheers!