Back Into the Fire! The Waterfall Xtreme 10

Signing up for the Waterfall Glen Xtreme 10 race on July 13^th sounded like good idea after being beaten by the measly hills at the Morton Arboretum on a cold April morning.  Train for the hills and don’t let them beat you down, I thought.   Perhaps, I was kidding myself.  Those hills have the potential to whip my butt!

Running DOWN Big Bertha

This morning 12 Bolingbrook Fun Run Club members met at Waterfall Glen for a 10 mile training run.  We took the obligatory group picture and set off on a gentle 1 min run/1 min walk regimen.  At the 8:25 AM time of our departure, the temperature was hovering in the mid 60’s and the sun was shining brightly.  As this was our first 10 mile training run this year and we had a few Waterfall Glen newbies we set off in the “easy” direction.  The direction where we run down Big Bertha rather than up her.  In retrospect, this was a really wise choice. 

What a great group we had this morning.  A couple of our faster members took off to run the whole trail while those of us who are slower stuck to run/walk intervals and chatted up a storm.  We talk about all sorts of things on these runs and it is just such a nice experience.  We took a little side trip to actually see the waterfall of Waterfall Glen and stopped a couple times for potty breaks and refueling. 

Checking out the Waterfall

As the morning wore on, the temperature started climbing and we started to drag.  The whole idea of marathon training runs is time on the feet.  We accomplished that this morning!  We were on our feet for a little over two and a half hours.   We walked the entire last two miles and no one was unhappy that we did.  At one point, I found myself feeling a little woozy and as I sit here tonight, I still think I am a little dehydrated although I’ve been drinking water all day.   

Thinking about doing Big Bertha in the “hard” direction on a hot July day a month and a half away, I think I am crazy.  Although, I am also thinking…..get out there a do those hills.   Guess I will be working on some hot, afternoon hill repeats the next month or so for conditioning.  If not, I might just come in last at the Xtreme 10.  Worse things can happen. J

A Little Bit of Everything

BFRC and Others on Memorial Day 2014

I’ve been thinking a lot about why my running club, The Bolingbrook Fun Run Club (“BFRC”), is so important to me.  Certainly there are individuals in the club that have become good friends.  Those people are special and I hope to always stay close to them.  But it is the whole club that I’ve come to value, even the people that I’ve run with but don’t really know.   What is it about this group?

The reason BFRC is so special is it is a little bit of everything.  It is diversity personified.  Nowhere else in my life am I part of such a diverse group that appreciates its similarities (running and running community) above all of its differences.   I’ve described this group to outsiders this way - we have people of all ages, people who have high school degrees through people who hold Ph.D.’s, people who cover all racial groups, an amazing array of ethnic backgrounds, probably all religions and no religion, we likely have representatives of each letter of LGBT and we certainly cover all of the political spectrum.  Yet, we all get along and often say “I love you guys” and mean it.   I do mean it.  I love being a part of this amazing little bit of everything.

Hot or Cold?

2013 HOT July Morning Run

The fickle Midwest weather has flipped from cold to hot in the span of about a week.  Last night’s group run, which started at 6:30 PM, was done at 84 degrees and high humidity.  Just last week, we were complaining that it was too cold and windy.  But what temperature is best for running?  Some of my running friends love the heat and stay inside until the temperature hits 60, others love to run in the depths of winter.  My personal experience says a temperature between 40 and 50 degrees with low humidity is the ideal environment for me.  But what does the research suggest?

Upon Googling “ideal running temperature research” the following Abstract popped up http://runjeffcity.org/optimum-temperature/ 

“Abstract

At the highest level of competitive running, which includes elite road races, the Olympics, and professional track leagues, athletes and coaches seek to capitalize upon every variable affecting race performance. One of these variables is the ambient temperature during a race. This study hypothesizes that the optimum temperature for running performance will be near room temperature for short distances (less than 400m) and will incrementally decrease as race distances significantly lengthen. The method of this research is to match the fastest race times in history with the mean temperature for the date of each race. Since the collection of the quickest races of all time represents the epitome of elite running success, the associated temperature values indicate the conditions for which elite runners are most likely to attain maximum performance. In turn, coaches and athletes can use this information to pursue the best ambient temperatures for optimum running performance. The optimum temperatures for race day range between 72.6ºF and 49.4ºF for the male 100m and marathon, respectively, and 73.4ºF and 51.8ºF for the female 100m and marathon, respectively.

12 Degree Run

If you are interested in the whole paper and/or want to see the graphical analysis accompanying the Abstract, use the link above.   Interestingly, the ideal temperatures for females are quite a bit higher than what I experience.  I suspect this has a lot to do with my weight (no skinny mini here) and age (my own personal summer follows me around)    Oh, another factor would be that this study was done only on Elite runners.  Perhaps I need to tell you that I am NOT an elite runner? ;-)

Another bit of interesting research specific to the Chicago Marathon was done by Joel Martin http://www.rx-movement.com/temperaturehumidityonChicagoMarathon.pdf

Abstract

There are many factors that affect how well and individual performs a marathon. One of these

factors is weather, and more specifically temperature and humidity. Previous research has

demonstrated that warmer temperatures hinder performance in endurance sports. The purpose of this study was to investigate the effect of temperature and humidity on finishing times of the

Chicago marathon over the last ten years. The finishing times of the top three men and women

as well as the average finishing time of all competitors was collected for the last ten years. The

temperature and humidity levels, on the morning of the race, were also gathered. The affect of

temperature and humidity on finishing time was analyzed using regression analysis. It was

found that temperature, had a greater affect than humidity on finishing times for all three groups. The optimal temperatures were approximately 45, 42, and 40 F for men, women, and average runners, respectively. The regression models containing temperature, humidity, and interaction of temperature and humidity predictors best estimated the finishing time of all three groups of runners, based on R2 values. Perhaps the most interesting result was that elite men were less affected by temperature and humidity than elite women or average runners

Now that’s more like it.  Average runners did best in 40 degree temps!    

  

Both of the studies done above were exclusively looking at temperatures and/or humidity.  I wonder if race surface, shade or cloud cover and other factors were considered if the results would be significantly different.  For example, the Chicago Marathon is run in October on mostly asphalt with very little shade.  On a clear, still day, 40 degrees can feel easily like 60 degrees.  While on an overcast, windy day, that same 40 degrees can feel exceedingly cold. 

Post Run Fall Fun

The Chicago research suggests that I’m right, in Chicago.  Guess that makes sense since that is where I live.  For the next few months, I will grumble and sweat out my runs and look forward to the cool, refreshing days of fall.  What’s your favorite running temperature?

Race Report - Wisconsin Half Marathon 5-03-14

The Wisconsin Marathon and Half Marathon is billed as the Cheesiest Marathon.  I love cheese.  I had to run it.

Three of us from my running club had signed up, me, Anne and Lisa.  Unfortunately, Lisa had gotten a stress fracture in her foot and was unable to do the marathon but she is a sweetheart and a trooper so she offered to drive me and Anne to Wisconsin and cheered us on.  Anne and I had originally registered for the full marathon but after a horrible winter and not enough training we both opted for the half marathon.  I wasn’t even trained all that well for the half, but had done a ten mile run two weeks earlier so figured I could gut it out. 

The night before I stayed at Anne’s house and she made a perfect spaghetti dinner sharing the last of her homemade tomato sauce from last season.  By 8:30 we were on our way to bed for Lisa’s 4:15 AM pickup.  I slept quite well considering it was a different bed at an unfamiliar house but still woke up about 3:15, rather than my desired 3:45 AM (OK, I didn’t really desire 3:45 AM but that’s what I set the alarm for.)  Anne got up early too and made us a pot of coffee and pulled out the travel mugs.   Right on time, a text came in that Lisa was waiting for us in the driveway. 

I had brought my own granola bar and banana as I didn’t want to risk trying anything new and I ate them in the car.  The ride from Yorkville, IL to Kenosha , WI is easy and quick so early on a Saturday morning,  about an hour and a half.  Yet, I was still pretty amazed how many cars were on the road.  Maybe they were ALL going to the Wisconsin Marathon!  They certainly were when we hit Route 50 in Kenosha.   Having eaten my normal breakfast and pasta the night before, I was sure I would be able to poop at the Lake Forest Oasis but no such luck.  No problem, there would still be time before the race.

When we got to Kenosha, we found a nearby parking garage.  What a nice change from Chicago.  Parking for 16 hours was $3!!!!  In Chicago, it would have been more like $30!  We parked the car and walked down to the start of the race.  This was around 6:20 and the race was scheduled to start at 7:00 AM.   In the information that was sent out, we were told to be in our starting spots by 6:40 but really no one lined up until

Chilly Waiting at the Start

about 6:50.  The wind was really gusting, the sky was overcast and it was lightly misting.  I don’t mind that weather but I was thinking how glad I was to have worn my long sleeve shirt and glad I had a garbage bag to share with Anne who was quite cold.  Since we still had time, I went to the port-a-potty but still did not poop.  This worried me a little bit as I have never done such a long run without having taken care of that first.  But, it was what it was. 

The Wisconsin Marathon offers an all cheese corral for those wearing cheesy products. You start right up there with the 5 and 6 minute milers.  I had brought my cheese earrings but after discussing it with Anne decided not to take advantage of it.  We were both imagining that we would be trampled by the fast runners as they zipped past us.  No, we would just start in the back.  I’m thinking that was a good decision.   After a lovely Star Spangled Banner, we were off.  Seriously, whoever sang the national anthem did a fabulous job.   Although I did the half marathon using short run/walk intervals, I ran the first five minutes to stick with the crowd and not cause and problems when stopping to walk.  Shortly after we took the first turn and headed south, I started using my 50 second run/ 40 second walk intervals and I was making good time.   I tuck my Gymboss timer inside my bra strap and set it on vibrate, it works like a charm and I don’t have to bother others with all that beeping.

The start of the run goes through downtown Kenosha and starts with a lot of spectators.   It’s always fun to start off a long run with cheers, smiles and signs.  The first mileage sign I saw said mile 12.  I was pretty sure I had not run 12 miles in about 12 minutes.  It finally occurred to me that after the marathon and half split off, the marathoners would see this section of the course again.  Right around mile 1 the course ran past beautiful lakeshore houses.  I honestly didn’t take them all in as the sun had started to shine, the sky had turned blue and the morning just started to feel good! 

Mile 2 and 3 turned away from the lake and then ran parallel to, but not next to the shore, through a Kenosha neighborhood.  There were not a lot of spectators but some people were out in their driveways ringing bells and or cheering us on.  As well as a few people, who for whatever reason needed to get into or out of their driveways and were having a difficult time with all the runners.   Mile 4 was back in downtown

Kenosha and as  I ran through I saw Lisa cheering me on.  It is always such a boost to see someone you know!

Lisa Cheering Us on

At about mile 4.5 there was a really good band playing.  I would love to have stopped and listened but at least for these first 5 miles, I was on a good pace.  Shortly after the band, the course turned onto the lakefront and headed north through a park and then on the road.   This is where I have my only complaints.  First, the asphalt through the park was really pitted.  In some places there were big open holes, in others just chopped up pavement and even where it was patched it was really uneven.  It wasn’t impossible to run on but it was tricky, particularly if you were passing or being passed.  My second complaint was that miles 6, 7, 8 and 9 (an out and back section) were all on cement pavement which is very hard on the body.  Some of the south section of the course was also on pavement and my hips and feet took a beating.  I train on asphalt and the pavement is so much harder.   But in the scheme of things, these both were relatively minor

complaints.  This section of the course was beautiful as the lake was in view all the way.  Oh, one more complaint that couldn’t be controlled.  It was VERY windy and this section was exposed and the wind was really tough at points.  Finishing this one would be an accomplishment.

One of the really nice things about this race was the myTEAM TRIUMPH groups.   From their website “myTEAM TRIUMPH is 501(c)(3) non-profit athletic ride-along program created for children, teens, adults and veterans with disabilities who would normally not be able to experience endurance events such as triathlons or road races. Through each event, we strive toward bringing the community together with the equipment necessary to allow them to experience the energy of packet pick-up and the thrill of crossing the finish line.”  I saw both Team Seth and Team Adam many times and other runners were calling to them and the people being pushed looked like they were having a great time.  Way to go myTEAM TRIUMPH.

A little while after the turn around at mile 7.5, I finally saw Anne.  She was so focused and determined that although I was jumping up and down and calling out her name she never noticed me. 

Right before mile 11, I saw Lisa again sitting somewhat near the band.  Double bonus, I got to see Lisa and the band before the hardest section of the course – the last couple miles.  As we passed through Kenosha again and the finish line was in sight, we still had a couple miles to go.  It was soooooooooo hard to slog on knowing that the finish line was right there!!  But the course turned south again for about a mile and then doubled back.  At mile 11.5 the marathoners split off, boy was I glad that I had decided to do the half.  Of course, I had not completed training for a marathon and if I had, I might have felt differently but I was glad to be getting this over.  The last two miles are always interesting.  This is where the training pays off and where people who didn’t train, or aren’t taking in proper nutrition really struggle.   I saw people limping, staggering and one woman’s legs just buckled out from underneath her.  Got to love runners though as two people ran over and caught her and helped her to the side of the road.  I had my own struggles starting about mile 12.  My calves started to cramp up and I had to be very careful how I walked or ran.  My 12 was my slowest mile overall.

Finally, the finish line was less than two tenths of a mile away and I started to feel the excitement of all the folks at the finish line.  As I passed 2:38, I knew I wasn’t going to PR but I wasn’t doing too bad.  I crossed the finish line at 2:40:30.   My pace per mile can be seen below.  No negative splits for me, no not at all.

SPLITS

MILE	TIME	CHANGE	AVG PACE
1 *Fastest	11:08	--	11'08"/mi
2	22:56	+ 0:40 (-6%)	11'48"/mi
3	34:32	- 0:12 (1%)	11'36"/mi
4	46:15	+ 0:07 (-2%)	11'43"/mi
5	57:56	- 0:02 (0%)	11'41"/mi
6	1:10:01	+ 0:24 (-4%)	12'05"/mi
7	1:22:13	+ 0:07 (-1%)	12'12"/mi
8	1:34:19	- 0:06 (0%)	12'06"/mi
9	1:46:23	- 0:02 (0%)	12'04"/mi
10	1:58:57	+ 0:30 (-5%)	12'34"/mi
11	2:11:29	- 0:02 (0%)	12'32"/mi
12	2:23:40	- 0:21 (2%)	12'11"/mi
13	2:36:40	+ 0:49 (-7%)	13'00"/mi

Lisa was taking pictures at the finish line and got a good one of me crossing.  We then waited for Anne to come in.  Anne accomplished the time she set out to get.   Yeah Anne!

My Finish

The after party looked like a lot of fun with a good band, beer and brats.  But after running 13.1 miles, we weren’t interested in the food or beer and although it was sunny, it was still very windy.   So we hobbled back to the car and drove back to Illinois.   As we were driving back, I rubbed my hand across my forehead and wondered about why I was so gritty.  Anne pointed out that it was salt.  Guess that would explain my leg cramps.  Next time, I plan to eat something salty half way in.

I had a great time.   I didn’t poop on the course, it was a great race.

Marathon Training Schedule

On May 3^rd, 2014, I am scheduled to run my 2^nd marathon.  The “Cheesiest” marathon, the Wisconsin

This kid knows how to wear the cheese!

Marathon in Kenosha, WI.  My training has taken a few hits with the winter weather, a nasty cold a few weeks back and just general motivation blahs.  BUT, I’m pretty sure I will be able to do it using short intervals right from the beginning.  A number of people have asked about the training plan that I used to get me to and through the Chicago Marathon.  I used a combination of training plans found on the web and the  18 week plan below is what I followed.  I was already doing long runs of 10 miles when I started this.  If you are doing shorter long runs, you may need more time to prepare.  I had also been running consistently for about 8 months before I did any of this.

A couple of notes:

• Saturday was ALWAYS a REST DAY or a walk to prepare for the Sunday long run.  This also allowed me to switch the long run to Saturday if my schedule didn’t allow for the Sunday run.  

• Note weekday runs are for a set period of time, not distance.

• The Sunday long runs are a good time to practice the intervals you will actually use at the marathon.  Take the Sunday runs SLOW

• For the long runs, do shorter loops near your home so you are never far from home if something

  

  After a 15 Mile run with running buddies!

  happens.  This also allows you to stop and refuel or use the potty.  AND, you can convince people to come a run a loop or two with you and not have to run the whole distance.

Week	Mon	Tues	Wed	Thur	Fri	Sun
1	30 min Intervals	60 min Intervals	XT	XT or rest	60 Min Intervals	11 miles Intervals
2	30 min Intervals	60 min Intervals	XT	XT or rest	60 Min Intervals	4 miles Intervals
3	30 min Intervals	65 min Intervals	XT	XT or rest	65 Min Intervals	13 miles Intervals
4	30 min Intervals	65 min Intervals	XT	XT or rest	65 Min Intervals	4 miles Intervals
5	30 min Intervals	65 min Intervals	XT	XT or rest	65 Min Intervals	15 miles Intervals
6	30 min Intervals	70 min Intervals	XT	XT or rest	70 Min Intervals	4 miles Intervals
7	30 min Intervals	70 min Intervals	XT	XT or rest	70 Min Intervals	17 miles Intervals
8	30 min Intervals	70 min Intervals	XT	XT or rest	70 Min Intervals	4 miles Intervals
9	30 min Intervals	75 min Intervals	XT	XT or rest	75 Min Intervals	20 miles Intervals
10	30 min Intervals	70 min Intervals	XT	XT or rest	70 Min Intervals	4 miles Intervals
11	30 min Intervals	75 min Intervals	XT	XT or rest	75 Min Intervals	22 miles Intervals
12	30 min Intervals	90 min Intervals	XT	XT or rest	90 Min Intervals	4 miles Intervals
13	30 min Intervals	90 min Intervals	XT	XT or rest	90  Min Intervals	24 miles Intervals
14	30 min Intervals	90 min Intervals	XT	XT or rest	90 Min Intervals	4 miles Intervals
15	30 min Intervals	60 min Intervals	XT	XT or rest	60 Min Intervals	18 miles Intervals
16	30 min Intervals	45 min Intervals	XT	XT or rest	45 Min Intervals	4 miles Intervals
17	30 min Intervals	45 min Intervals	XT	XT or rest	45 Min Intervals	4 miles Intervals
18	30 min Intervals	45 min Intervals	XT	XT or rest	REST	MARATHON

I think this can be shortened up somewhat.  But, if you do the whole thing you will be ready.  I remember my husband saying everyone else looked really tired finishing the marathon but not me.   Will this give you a fast time,?  No.  But will you PR? Of course, it’s your first marathon!!! 

 

I’m not doing anything as long as this to prepare for Wisconsin.  I’m hoping that I have some residual training in me from training for Chicago in October 2013.  I may fall flat on my face.  If I do, I guarantee you I will go back to a plan like the one above.

A couple other suggestions.

·         If the weather is hot, get out really early.  I mean like 5:00 AM. You will be done before the day gets really hot.   If you are slow, the longer runs are going to take 4 to 5 hours.  If you get out by 5, you will be done early in the day and your family won’t feel so put out.  The other thing about getting out early, if you’re running on neighborhood roads, particularly on a Sunday, you will find them almost empty.  I saw very few cars through my whole training program.

·         Run your training runs on the road.  Running on trails is very different.  Just ask Ted Jefferson (see, I worked you into my blog Ted) who ran the Naperville St. Paddy’s Day 5K and found out that asphalt is a LOT harder than trails.  In other words, train on the same surface your race will be run on.

·         Contradiction to the point above – take a break on some runs and run a trail or a treadmill.  Give your lets a break.

Run for your life!  Run all your life!