First let me just say that I hurt all over, I freaking hurt in ways I don't think I have ever hurt after a race..... the freaking hills.... the never ending uphill climbs seriously had me wanting to cry near the end. It didn't help that I barely got an hour's sleep even though I was laying physically in a bed from 10:30 PM to 4:something, Dorian's nose was stopped up again and he couldn't sleep.
Now for race morning, I got up at 5:45 AM (off the couch) and started getting dressed and ready to go pick my mom up and bring her back to the house to watch Dorian so DH could go in and continue moving machinery to our new location. Let me be clear, all I ate before the race was a Cinnamon Raisin English Muffin with some peanut butter and honey on it, maybe a bottle of water and then a Strawberry Banana Gu just before the start.
There were only going to be 3 aid stations so I had my hydration pack with me as I knew the chances of my need for fuel most likely wouldn't fall in with the aid stations' timing, sure enough I was right.
I knew it was going to be warm, 77 degrees at around 70% humidity.. I also knew that in the woods we most likely wouldn't feel any of the 12 mph winds BUT the trees would provide shade from the evil sun so that was good.... ... I was in wave C so I started about 4 minutes after 8 AM with some others and I could hear one woman talking about her past 50k races and 50 milers without realizing that she is a FB friend (face palm), but I moved ahead a ways feeling good and not thinking about the mileage. I try not to think about it during a half until around mile 7 or 8.
Mile 1 - 10:37
Mile 2 - 10:53
Mile 3 - 12:08
Mile 4 - 12:39
We eventually got off the ATV trails and onto the biking trails, the twists and turns, the quick/small humps one after the other and then the much bigger, much more intimidating hills made their appearances. At this point I was realizing how much I hate the heat, how tired and achy my body and head was.... that's when Sarah, the woman who runs Ultras comes up behind me. Her words to me spoke volumes as she said my name and said I was doing a great job and my workouts inspire her. My first thought was "Who are you and where are you seeing my workouts??" but then the words sunk in and I couldn't believe that someone who trains and runs ultras can be inspired by my workouts, it was very uplifting and helped push me through the rest of the miles, I did my best to keep her in my sights.
Mile 5 - 12:32
Mile 6 - 12:59
Mile 7 - 12:30
Mile 8 - 12:50
I really don't know why I am posting the paces as my garmin was off, by like a freaking mile at the end but I'll do it anyways :) Just before mile 9 on my garmin we hit the final aid station and I had them fill my 12 oz bottle with ice cold water while dumping ice cold water all over my head. The 5 minute break gave me some energy but not much and not for long, you know that feeling when you're out in the middle of the woods and there is no quicker way to get the f*%k out of there but to keep going down the trail.. and all you are craving, thirsting, can think about is ice cold water? A never ending supply of it, I don't mean your usual craving, but that craving deep inside, a want that is felt throughout your entire body and even your soul is craving for that ice clear delicious life-saving liquid???? Or is it just me who deals with this :P Well.. that feeling really freaking sucks damn it.
Mile 9 - 15:37
Mile 10 - 16:00
Mile 11 - 14:11
Not sure what was up with my legs, but I tripped or had a lot of near trips, one almost taking me out around mile 10 or something. My feet were wanting to drag, even when hiking they were trying to kill me. There were lots of roots and shit, but some would just pop out of nowhere damn it.
Around my garmin's mile 10.5 a guy coming back my way stops and says I'm 2 miles out or something like that... about a half mile down another guy is coming my way and says I am within a mile of the finish.... bullshit you guys are just being cruel and lying to me. I didn't want to get my hopes up, I wanted to be done and out of the heat and off these hilly trails so badly. As I was coming up around my garmin's mile 12 another guy is coming down and says the finish is just a quarter mile down the road. Sure enough I hit the road shortly after him and that is when I know they weren't lying to me. I had no kick, I had nothing but I kept going and just felt the relief that I was almost done.
I finished at a clock time of around 2:32:07 while my garmin said 2:27:47, I don't know when I'll find out what the chip time was but I am sure it close to my garmin.
Overall: 51st place out of 140
Divison Rank: 4th out of ?
Won't know the actual chip time until probably tomorrow, and they promise tons of pics so we'll see. My bib number was 13, lucky 13 for me as Dorian was born on Friday the 13th. I am probably going to do my legs a favor and take the next 3-4 days off from running.
As much as I hate warm weather races, I have to admit that I appreciate them because they remind me how much I love cold weather races, and it's a nice challenge even though I am a seriously hot-headed person whose head/skull seems to increase in temperature during warm/sunny weather. If I do decide to run this race again next year, I'll try to do more of my runs in the afternoons and with Dorian to acclimate as much as I can.
It was a great Inaugural race, and really good, challenging experience and an awesome race to finish out the first half of 2015.
Saturday, May 30, 2015
Saturday, May 9, 2015
I've Been a Bad Blogger..........
Okay so I think the last post was Tuesday, Wednesday was just a walk because I wasn't able to go to the gym or run due to Cameron being sick and not able to sleep. I did take Dorian and Rocky for a walk that evening though, so that's good. By Wednesday night Cameron was feeling a lot better, possibly because I made him overdose on Vitamin C pills and Sunny D (two pills instead of the daily one), since he doesn't really get any Vitamin C.
Thursday went better, although it is already beginning to get more humid out and I doubt I will be taking Rocky further than 5 miles during any runs with him this Summer. It was 64 degrees, no wind whatsoever and 77% humid......... blah freaking blah!
Rocky and I ran 5.1 miles in 51:20 with an average pace of 10:04 min/mile.
Laps/splits were:
Mile 1 - 10:28
Mile 2 - 10:03
Mile 3 - 10:06
Mile 4 - 9:50
Mile 5 - 9:52
.1 - 9:47
Then I headed to gym for.. Shoulders & Delts, only about 41 minutes which I hate not being there longer than 50-60 minutes.
Focused on Shoulders this morning.
Dumbbell Lateral Raises: 15lbsX8reps, 10lbsX12reps, 15lbsX8reps, 10lbsX12reps, 15lbsX8reps, 10lbsX12reps
Converging Plate Loaded Overhead Press: 60lbsX12reps, 70lbsX8reps, 60lbsX12reps, 70lbsX8reps, 60lbsX12reps, 70lbsX8reps
Rear Delt: 55lbsX12reps, 60lbsX8reps, 55lbsX12reps, 60lbsX8reps, 55lbsX12reps, 60lbsX8reps
Shoulder Shrugs: 27.5lbsX12reps, 30lbsX8reps, 27.5lbsX12reps, 30lbsX8reps, 27.5lbsX12reps, 30lbsX8reps
Front Plate Raises: 35lbsX12reps, 35lbsX12reps, 35lbsX12reps, 35lbsX12reps, 35lbsX12reps, 35lbsX12reps
Later that day, I took Dorian and Rocky for another 3 mile walk.
Friday went off without a hitch as well, it was 64 degrees and 77% humid with no wind..... again, Rocky was a good sport about this but I knew he wouldn't be running with me this weekend due to it being much more humid.
We ran a slow 5.3 miles in 55:33 with an average pace of 10:17 min/mile, and 104 feet of elevation gain.
Laps/splits were:
Mile 1 - 10:51
Mile 2 - 10:16
Mile 3 - 10:25
Mile 4 - 10:11
Mile 5 - 9:56
.3 - 9:45
Then it was off to the gym for Back day, for about 54 minutes.
Wide Grip Lat Pull Down: 60lbsX12reps, 70lbsX8reps, 60lbsX12reps, 70lbsX8reps, 60lbsX12reps, 70lbsX8reps
One Arm Dumbbell Row: 35lbsX12reps, 40lbsX8reps, 35lbsX12reps, 40lbsX8reps, 35lbsX12reps, 40lbsX8reps
Underhand Seated Cable Row: 60lbsX10reps, 50lbsX12reps, 60lbsX10reps, 50lbsX12reps, 60lbsX10reps, 50lbsX12reps
Parallel Grip Lat Pull Down: 60lbsX12reps, 70lbsX8reps, 60lbsX12reps, 70lbsX8reps, 60lbsX12reps, 70lbsX8reps
Seated Cable Row: 60lbsX12reps, 70lbsX8reps, 60lbsX12reps, 70lbsX8reps, 60lbsX12reps, 70lbsX8reps
Machine Lat Pull Down: 100lbsX12reps, 105lbsX8reps, 100lbsX12reps, 105lbsX8reps, 100lbsX12reps, 105lbsX8reps
This morning went pretty good, Rocky didn't go with me as it was 88% humidity and 68 degrees... no freaking wind but some rain here and there which felt great. I ran 5.4 miles, the original plan was for 4 miles but I felt really good so I said screw it.
It was a fast run, a progressive run which I hope won't hurt tomorrow's 8-9 miler. I ran it in 52:16 with an average pace of 9:40 min/mile and 144 feet elevation gain.
Laps/splits were:
Mile 1 - 10:39
Mile 2 - 10:05
Mile 3 - 9:44
Mile 4 - 9:19
Mile 5 - 9:17
Mile 5.4 - 7:57
That last .4 miles was really good and I hope to see that pace more often in miles this year.
After my run, I headed to the gym for Biceps, Triceps and Chest Day
Standing Barbell Curls: 20lbsX12reps, 22.5lbsX8reps, 20lbsX12reps, 22.5lbsX8reps, 20lbsX12reps, 22.5lbsX8reps
Triceps Dumbbell Kickback: 15lbsX12reps, 20lbsX8reps, 15lbsX12reps, 20lbsX8reps, 15lbsX12reps, 20lbsX10reps
Loaded Plate Chest Press: 80lbsX12reps, 90lbsX8reps, 80lbsX12reps, 90lbsX8reps, 80lbsX12reps, 90lbsX8reps
Fly Delt: 60lbsX12reps, 70lbsX8reps, 60lbsX12reps, 70lbsX8reps, 60lbsX12reps, 70lbsX8reps
Standing Triceps Cable Pull Down: 50lbsX12reps, 60lbsX8reps, 50lbsX12reps, 60lbsX8reps, 50lbsX12reps, 60lbsX8reps
Seated Chest Press: 55lbsX12reps, 65lbsX8reps, 55lbsX12reps, 65lbsX8reps, 55lbsX12reps, 65lbsX8reps
Standing Barbell Curls: 45lbsX12reps, 50lbsX8reps, 45lbsX12reps, 50lbsX8reps, 45lbsX12reps, 50lbsX8reps
Modular Triceps Extensions: 40lbsX12reps, 50lbsX8reps, 40lbsX12reps, 50lbsX8reps
Thursday went better, although it is already beginning to get more humid out and I doubt I will be taking Rocky further than 5 miles during any runs with him this Summer. It was 64 degrees, no wind whatsoever and 77% humid......... blah freaking blah!
Rocky and I ran 5.1 miles in 51:20 with an average pace of 10:04 min/mile.
Laps/splits were:
Mile 1 - 10:28
Mile 2 - 10:03
Mile 3 - 10:06
Mile 4 - 9:50
Mile 5 - 9:52
.1 - 9:47
Then I headed to gym for.. Shoulders & Delts, only about 41 minutes which I hate not being there longer than 50-60 minutes.
Focused on Shoulders this morning.
Dumbbell Lateral Raises: 15lbsX8reps, 10lbsX12reps, 15lbsX8reps, 10lbsX12reps, 15lbsX8reps, 10lbsX12reps
Converging Plate Loaded Overhead Press: 60lbsX12reps, 70lbsX8reps, 60lbsX12reps, 70lbsX8reps, 60lbsX12reps, 70lbsX8reps
Rear Delt: 55lbsX12reps, 60lbsX8reps, 55lbsX12reps, 60lbsX8reps, 55lbsX12reps, 60lbsX8reps
Shoulder Shrugs: 27.5lbsX12reps, 30lbsX8reps, 27.5lbsX12reps, 30lbsX8reps, 27.5lbsX12reps, 30lbsX8reps
Front Plate Raises: 35lbsX12reps, 35lbsX12reps, 35lbsX12reps, 35lbsX12reps, 35lbsX12reps, 35lbsX12reps
Later that day, I took Dorian and Rocky for another 3 mile walk.
Friday went off without a hitch as well, it was 64 degrees and 77% humid with no wind..... again, Rocky was a good sport about this but I knew he wouldn't be running with me this weekend due to it being much more humid.
We ran a slow 5.3 miles in 55:33 with an average pace of 10:17 min/mile, and 104 feet of elevation gain.
Laps/splits were:
Mile 1 - 10:51
Mile 2 - 10:16
Mile 3 - 10:25
Mile 4 - 10:11
Mile 5 - 9:56
.3 - 9:45
Then it was off to the gym for Back day, for about 54 minutes.
Wide Grip Lat Pull Down: 60lbsX12reps, 70lbsX8reps, 60lbsX12reps, 70lbsX8reps, 60lbsX12reps, 70lbsX8reps
One Arm Dumbbell Row: 35lbsX12reps, 40lbsX8reps, 35lbsX12reps, 40lbsX8reps, 35lbsX12reps, 40lbsX8reps
Underhand Seated Cable Row: 60lbsX10reps, 50lbsX12reps, 60lbsX10reps, 50lbsX12reps, 60lbsX10reps, 50lbsX12reps
Parallel Grip Lat Pull Down: 60lbsX12reps, 70lbsX8reps, 60lbsX12reps, 70lbsX8reps, 60lbsX12reps, 70lbsX8reps
Seated Cable Row: 60lbsX12reps, 70lbsX8reps, 60lbsX12reps, 70lbsX8reps, 60lbsX12reps, 70lbsX8reps
Machine Lat Pull Down: 100lbsX12reps, 105lbsX8reps, 100lbsX12reps, 105lbsX8reps, 100lbsX12reps, 105lbsX8reps
This morning went pretty good, Rocky didn't go with me as it was 88% humidity and 68 degrees... no freaking wind but some rain here and there which felt great. I ran 5.4 miles, the original plan was for 4 miles but I felt really good so I said screw it.
It was a fast run, a progressive run which I hope won't hurt tomorrow's 8-9 miler. I ran it in 52:16 with an average pace of 9:40 min/mile and 144 feet elevation gain.
Laps/splits were:
Mile 1 - 10:39
Mile 2 - 10:05
Mile 3 - 9:44
Mile 4 - 9:19
Mile 5 - 9:17
Mile 5.4 - 7:57
That last .4 miles was really good and I hope to see that pace more often in miles this year.
After my run, I headed to the gym for Biceps, Triceps and Chest Day
Standing Barbell Curls: 20lbsX12reps, 22.5lbsX8reps, 20lbsX12reps, 22.5lbsX8reps, 20lbsX12reps, 22.5lbsX8reps
Triceps Dumbbell Kickback: 15lbsX12reps, 20lbsX8reps, 15lbsX12reps, 20lbsX8reps, 15lbsX12reps, 20lbsX10reps
Loaded Plate Chest Press: 80lbsX12reps, 90lbsX8reps, 80lbsX12reps, 90lbsX8reps, 80lbsX12reps, 90lbsX8reps
Fly Delt: 60lbsX12reps, 70lbsX8reps, 60lbsX12reps, 70lbsX8reps, 60lbsX12reps, 70lbsX8reps
Standing Triceps Cable Pull Down: 50lbsX12reps, 60lbsX8reps, 50lbsX12reps, 60lbsX8reps, 50lbsX12reps, 60lbsX8reps
Seated Chest Press: 55lbsX12reps, 65lbsX8reps, 55lbsX12reps, 65lbsX8reps, 55lbsX12reps, 65lbsX8reps
Standing Barbell Curls: 45lbsX12reps, 50lbsX8reps, 45lbsX12reps, 50lbsX8reps, 45lbsX12reps, 50lbsX8reps
Modular Triceps Extensions: 40lbsX12reps, 50lbsX8reps, 40lbsX12reps, 50lbsX8reps
Tuesday, May 5, 2015
Getting Back on Track - Day One
Currently the next 10 weeks will be my preparation for my Redemption Training Cycle for the Monumental Marathon, even though I have 3 races this month I don't really plan on racing any of them but using them as part of my buildup. Races for May:
May 16 - 2015 River Run ( Start at Henderson, KY to Evansville riverfront, we going to cross the Kentucky bridges!!)
May 23 - Owensboro Memorial Day Half Marathon
May 30 - The Harmonie Half Marathon (Trail Race)
After that, as far as I know.. there are no other races until October which is the Evansville Half Marathon. Right now it is buildup phase, building my mileage base and my fitness because the plan is to kick ass this training cycle and during the Monumental marathon.
This morning was the first morning since Tuesday, April 21st that I ran and then headed to the gym. Boy was I exhausted, but we'll get to that later. This morning was 63 degrees, but not too humid. I am so happy to be wearing shorts and a sports bra now, but Rocky isn't too happy with this... all ditches were dry as hell up until the final mile. It was a little upsetting and I felt bad for Rocky, as he didn't get too many breaks for water.
Rocky and I ran 5.2 miles in 51:31 with an average pace of 9:55 min/mile, not bad. I was sore around the hamstrings for the first 3 miles or so, I think that was more because I did a few Romanian Deadlifts last night.
Laps/splits were:
Mile 1 - 10:14
Mile 2 - 10:03
Mile 3 - 9:59
Mile 4 - 9:45
Mile 5 - 9:37
Mile 5.2 - 9:30
Bad thing about warm weather runs??? Two different sports bras for my run and the gym, thankfully my shorts have the built in underwear.
Then it was off to the gym for me, focusing on Biceps, Triceps and Chest
Standing Dumbbell Curls: 20lbsX24reps, 22.5lbsX16reps, 20lbsX24reps, 22.5lbsX16reps, 20lbsX24reps, 22.5lbsX16reps
Loaded Plate Chest Press: 70lbsX12reps, 80lbsX8reps, 90lbsX8reps, 80lbsX12reps, 90lbsX8reps, 80lbsX12reps
Triceps Dumbbell Kickbacks: 17.5lbsX12reps, 20lbsX8reps, 17.5lbsX12reps, 20lbsX8reps, 17.5lbsX12reps, 20lbsX8reps
Fly Delt: 60lbsX12reps, 70lbsX8reps, 60lbsX12reps, 70lbsX8reps, 65lbsX12reps, 70lbsX8reps
Standing Triceps Cable Pull Down: 50lbsX12reps, 60lbsX8reps, 50lbsX12reps, 55lbsX12reps
Seated Chest Press: 65lbsX12reps, 60lbsX8reps, 65lbsX8reps, 60lbsX12reps, 65lbsX8reps, 60lbsX12reps
Standing Barbell Curls: 50lbsX8reps, 40lbsX12reps, 50lbsX8reps, 40lbsX12reps, 50lbsX8reps, 40lbsX12reps
Triceps Extensions: 35lbsX12reps, 40lbsX12reps, 45lbsX8reps, 40lbsX12reps, 45lbsX8reps
May 16 - 2015 River Run ( Start at Henderson, KY to Evansville riverfront, we going to cross the Kentucky bridges!!)
May 23 - Owensboro Memorial Day Half Marathon
May 30 - The Harmonie Half Marathon (Trail Race)
After that, as far as I know.. there are no other races until October which is the Evansville Half Marathon. Right now it is buildup phase, building my mileage base and my fitness because the plan is to kick ass this training cycle and during the Monumental marathon.
This morning was the first morning since Tuesday, April 21st that I ran and then headed to the gym. Boy was I exhausted, but we'll get to that later. This morning was 63 degrees, but not too humid. I am so happy to be wearing shorts and a sports bra now, but Rocky isn't too happy with this... all ditches were dry as hell up until the final mile. It was a little upsetting and I felt bad for Rocky, as he didn't get too many breaks for water.
Rocky and I ran 5.2 miles in 51:31 with an average pace of 9:55 min/mile, not bad. I was sore around the hamstrings for the first 3 miles or so, I think that was more because I did a few Romanian Deadlifts last night.
Laps/splits were:
Mile 1 - 10:14
Mile 2 - 10:03
Mile 3 - 9:59
Mile 4 - 9:45
Mile 5 - 9:37
Mile 5.2 - 9:30
Bad thing about warm weather runs??? Two different sports bras for my run and the gym, thankfully my shorts have the built in underwear.
Then it was off to the gym for me, focusing on Biceps, Triceps and Chest
Standing Dumbbell Curls: 20lbsX24reps, 22.5lbsX16reps, 20lbsX24reps, 22.5lbsX16reps, 20lbsX24reps, 22.5lbsX16reps
Loaded Plate Chest Press: 70lbsX12reps, 80lbsX8reps, 90lbsX8reps, 80lbsX12reps, 90lbsX8reps, 80lbsX12reps
Triceps Dumbbell Kickbacks: 17.5lbsX12reps, 20lbsX8reps, 17.5lbsX12reps, 20lbsX8reps, 17.5lbsX12reps, 20lbsX8reps
Fly Delt: 60lbsX12reps, 70lbsX8reps, 60lbsX12reps, 70lbsX8reps, 65lbsX12reps, 70lbsX8reps
Standing Triceps Cable Pull Down: 50lbsX12reps, 60lbsX8reps, 50lbsX12reps, 55lbsX12reps
Seated Chest Press: 65lbsX12reps, 60lbsX8reps, 65lbsX8reps, 60lbsX12reps, 65lbsX8reps, 60lbsX12reps
Standing Barbell Curls: 50lbsX8reps, 40lbsX12reps, 50lbsX8reps, 40lbsX12reps, 50lbsX8reps, 40lbsX12reps
Triceps Extensions: 35lbsX12reps, 40lbsX12reps, 45lbsX8reps, 40lbsX12reps, 45lbsX8reps
Saturday, May 2, 2015
First Run Since Backside
I've been craving trails since the Backside Trail Half, so the plan was to hit Angel Mounds this morning after going to the gym for back day (one hour and 8 minutes)
Assisted Pull-ups: 3 sets/ 5 reps/ 80lbs assisted
Wide Grip Lat Pull Downs: 3 sets/ 12 reps/ 70 lbs, 1 set/ 8 reps/ 80 lbs
One Arm Dumbbell Row: 35lbsX12reps, 40lbsX8reps, 35lbsX12reps, 40lbsX8reps, 35lbsX12reps, 40lbsX10reps
Underhand Seated Row: 60lbsX12reps, 70lbsX8reps, 60lbsX12reps, 70lbsX8reps, 60lbsX12reps, 70lbsX8reps
Parallel Grip Lat Pull Downs: 65lbsX12reps, 70lbsX8reps, 65lbsX12reps, 70lbsX8reps, 65lbsX12reps, 70lbsX8reps
Seated Low Row: 60lbsX12reps, 70lbsX8reps, 60lbsX12reps, 70lbsX8reps, 60lbsX12reps, 70lbsX8reps
Machine Lat Pull Downs: 100lbsX12reps, 110lbsX8reps, 100lbsX12reps, 110lbsX8reps, 100lbsX12reps, 110lbsX8reps
So Rocky and I headed to the trails, my gut instinct told me to park at the levee but I didn't listen.... first 10 minutes were spent trying to build a makeshift bridge over such nasty mud just to get to the trailhead, my branches were sinking 4-6 inches deep in this crap. I'm not just talking about normal mud from rain, I am talking about mud from the most polluted river in the USA (Ohio River, google it.....) and the Angel Mounds trails are practically underwater during our rainy season (Spring) and can take up to 2 months of no rain just to dry up all or 85% of the trails. Not only that, but when we did get out on the trails, there were limbs, branches, trash and even full grown trees lying on or across the trail. Suffice to say that after about 5 minutes of it I was done, we headed back to the Tahoe with only .7 miles on the trail. I didn't have a towel in the Tahoe so I had Rocky trot alongside the Tahoe to the boat ramp where he and I could get our paws and shoes somewhat clean.
Got home, took a bath and got some things done. Then around 10 AM I took Dorian and Rocky down to the Newburgh rivefront to try and get the other 4.3 miles in. It was tough, no cloud in sight and the sun was shining. It was 70 degrees and no wind, I felt bad for Rocky but we did stop twice so I could give him water. But we ran 4.3 miles in 42:24 with an average pace of 9:52 min/mile
Laps/splits were:
Mile 1 - 10:15
Mile 2 - 9:41
Mile 3 - 9:45
Mile 4 - 9:38
Mile 4.3 - 10:20 (the big freaking hill)
Depending on how I feel tomorrow, Rocky and I might hit the roads for an easy 5 or 6 miler.
Now onto thoughts about the Harmonie Half as I am obsessive and I must make notes of 75% of my thoughts (trust me, the other 25% is so X-rated you'd run to a church just to repent after reading any of it :D :D :D )
I'm not worried about the River Run, that will be a good 10 mile long run in which I will run across one of the bridges from Henderson KY to Evansville downtown and that is the ONLY SAFEST time to actually run either of these bridges, there is no walk way on there and you are literally signing your own death warrant if you try. So depending on where I am at next weekend as far as long runs, I MIGHT get in a 2 or 3 miler earlier that morning with Rocky before the race.
Owensboro's Memorial Day Half is no big deal due to my having ran it last year and knowing it will most likely be freaking humid, but I have no plans of racing it all out, just putting a little hmpf to it.
Harmonie is another story, this is it's first year as a foot race. They have a 6 hour bike race on these same trails and a couple other races throughout the year but who cares about those as I am not doing them. This will be the first half marathon distance race where I will have my hydration vest with me. This is a 13.1 mile loop and they will only have 3 aid stations.... at a race in mid summer..... yeah you bet your ass I am coming with my own water bladder (1 Liter) and my 12 oz bottle of either gatorade or water with Hammer fizz tablets/Gu tabs, and of course a pack or two of energy gels.
It'll be interesting, it'll be my 2nd trail half marathon as well.... I wonder if they might make a marathon distance next year.
Assisted Pull-ups: 3 sets/ 5 reps/ 80lbs assisted
Wide Grip Lat Pull Downs: 3 sets/ 12 reps/ 70 lbs, 1 set/ 8 reps/ 80 lbs
One Arm Dumbbell Row: 35lbsX12reps, 40lbsX8reps, 35lbsX12reps, 40lbsX8reps, 35lbsX12reps, 40lbsX10reps
Underhand Seated Row: 60lbsX12reps, 70lbsX8reps, 60lbsX12reps, 70lbsX8reps, 60lbsX12reps, 70lbsX8reps
Parallel Grip Lat Pull Downs: 65lbsX12reps, 70lbsX8reps, 65lbsX12reps, 70lbsX8reps, 65lbsX12reps, 70lbsX8reps
Seated Low Row: 60lbsX12reps, 70lbsX8reps, 60lbsX12reps, 70lbsX8reps, 60lbsX12reps, 70lbsX8reps
Machine Lat Pull Downs: 100lbsX12reps, 110lbsX8reps, 100lbsX12reps, 110lbsX8reps, 100lbsX12reps, 110lbsX8reps
So Rocky and I headed to the trails, my gut instinct told me to park at the levee but I didn't listen.... first 10 minutes were spent trying to build a makeshift bridge over such nasty mud just to get to the trailhead, my branches were sinking 4-6 inches deep in this crap. I'm not just talking about normal mud from rain, I am talking about mud from the most polluted river in the USA (Ohio River, google it.....) and the Angel Mounds trails are practically underwater during our rainy season (Spring) and can take up to 2 months of no rain just to dry up all or 85% of the trails. Not only that, but when we did get out on the trails, there were limbs, branches, trash and even full grown trees lying on or across the trail. Suffice to say that after about 5 minutes of it I was done, we headed back to the Tahoe with only .7 miles on the trail. I didn't have a towel in the Tahoe so I had Rocky trot alongside the Tahoe to the boat ramp where he and I could get our paws and shoes somewhat clean.
Got home, took a bath and got some things done. Then around 10 AM I took Dorian and Rocky down to the Newburgh rivefront to try and get the other 4.3 miles in. It was tough, no cloud in sight and the sun was shining. It was 70 degrees and no wind, I felt bad for Rocky but we did stop twice so I could give him water. But we ran 4.3 miles in 42:24 with an average pace of 9:52 min/mile
Laps/splits were:
Mile 1 - 10:15
Mile 2 - 9:41
Mile 3 - 9:45
Mile 4 - 9:38
Mile 4.3 - 10:20 (the big freaking hill)
Depending on how I feel tomorrow, Rocky and I might hit the roads for an easy 5 or 6 miler.
Now onto thoughts about the Harmonie Half as I am obsessive and I must make notes of 75% of my thoughts (trust me, the other 25% is so X-rated you'd run to a church just to repent after reading any of it :D :D :D )
I'm not worried about the River Run, that will be a good 10 mile long run in which I will run across one of the bridges from Henderson KY to Evansville downtown and that is the ONLY SAFEST time to actually run either of these bridges, there is no walk way on there and you are literally signing your own death warrant if you try. So depending on where I am at next weekend as far as long runs, I MIGHT get in a 2 or 3 miler earlier that morning with Rocky before the race.
Owensboro's Memorial Day Half is no big deal due to my having ran it last year and knowing it will most likely be freaking humid, but I have no plans of racing it all out, just putting a little hmpf to it.
Harmonie is another story, this is it's first year as a foot race. They have a 6 hour bike race on these same trails and a couple other races throughout the year but who cares about those as I am not doing them. This will be the first half marathon distance race where I will have my hydration vest with me. This is a 13.1 mile loop and they will only have 3 aid stations.... at a race in mid summer..... yeah you bet your ass I am coming with my own water bladder (1 Liter) and my 12 oz bottle of either gatorade or water with Hammer fizz tablets/Gu tabs, and of course a pack or two of energy gels.
It'll be interesting, it'll be my 2nd trail half marathon as well.... I wonder if they might make a marathon distance next year.
Wednesday, April 29, 2015
Ultras are back on the Brain (It's Long!)
Since the Backside Trail Half, I have started thinking about ultra races again and a lot. Those trails have me craving trails again, sadly though with my weight lifting I just can't figure out how to make time other than hitting the trails once a week (Saturday). I am so bored with Angel Mounds (flat as flippity fudge figs), but John James Audubon State Park doesn't open until 7 AM... which on a Saturday isn't bad because my husband doesn't get up until 8 or 9 AM, and it would help me prepare for the hilly trails that I would be looking at.
First things first though, Monday was complete rest day and I was so freaking sore it wasn't funny. Yesterday wasn't nearly as bad, I did get up and go to the gym for back day and gave it about 85% of my all, I have been dealing with this stupid sore throat thing since Sunday night.
Wide Grip Lat Pull Down: 6 sets/ 12 reps/ 60lbs
One Arm Dumbbell Row: 35lbsX12reps, 40lbsX8reps, 35lbsX12reps, 40lbsX8reps, 35lbsX12reps, 40lbsX8reps
Underhand Seated Cable Row: 6 sets/ 12 reps/ 55 lbs
Parallel Lat Grip Pull Down: 6 sets/ 12 reps/ 60lbs
Seated Cable Row: 60lbsX12reps, 70lbsX8reps, 60lbsX12reps, 70lbsX8reps, 60lbsX12reps, 70lbsX8rep
I normally have one more machine to do, but it was busy and I was okay with that. I headed home after 55 minutes of weight lifting. Later in the afternoon I took Dorian and Rocky for an easy 3 mile walk which lasted about 59 minutes and I didn't feel too bad from that at all so good sign. I did a few sets of crunches on the stability ball, 2 of those sets with Dorian sitting on me.
This morning I woke up not nearly as sore and achy as yesterday, my legs are actually feeling pretty good now. I headed to the gym for focus on Biceps, Triceps and Chest, about an hour and 7 minutes.
Standing Dumbbell Curls: 20lbsX30reps, 22.5lbsX16reps, 20lbsX30reps, 22.5lbsX16reps, 20lbsX30reps, 22.5lbsX20reps
Loaded Plate Incline Chest Press: 90lbsX8reps, 80lbsX12reps, 90lbsX8reps, 80lbsX12reps, 90lbsX8reps, 90lbsX8reps
Triceps Dumbbell Kickbacks: 17.5lbsX12reps, 20lbsX8reps, 17.5lbsX12reps, 20lbsX8reps, 17.5lbsX12reps, 20lbsX8reps
Fly Delt: 60lbsX12reps, 70lbsX8reps, 60lbsX12reps, 70lbsX8reps, 60lbsX12reps, 70lbsX8reps
Standing Triceps Cable Pull Down: 50lbsX12reps, 60lbsX8reps, 50lbsX12reps, 60lbsX8reps, 50lbsX12reps, 60lbsX8reps
Standing Barbell Curls: 45lbsX12reps, 40lbsX16reps, 45lbsX12reps, 40lbsX16reps, 45lbsX12reps, 40lbsX16reps
Seated Chest Press: 60lbsX12reps, 65lbsX8reps, 60lbsX12reps, 65lbsX8reps, 60lbsX12reps, 70lbsX8reps
Later today we'll probably go for another 3 mile walk, I've got no plans to run until at least Friday if I am feeling really good and that would only be an easy 3 or 4 miler.
Back to Ultras, I have been googling some and I am trying to avoid serious winter races and serious summer races due to how I deal with those in long distances. I also want to avoid any that might get in the way of the Evansville Half Marathon and the Monumental Marathon as I feel a severe amount of loyalty to Evansville's Half Marathon and I really enjoy the Monumental. Also, this year's Monumental training and race will decide if I am ready to attempt the training for an Ultra...
There are a couple of choices, and within 2-3 hour driving distance.
Now it's not set in stone yet, I'll be constantly changing it before it even begins and throughout but hopefully it'll be just as good an experience as last year's training was. It'll also show me if I am ready to step into the world of Ultra-Running.
Any advice is great advice, maybe somebody knows somebody who knows somebody with some really good unknown or little known trails I could run on that are near me.... (huh huh... no...? Fine).
First things first though, Monday was complete rest day and I was so freaking sore it wasn't funny. Yesterday wasn't nearly as bad, I did get up and go to the gym for back day and gave it about 85% of my all, I have been dealing with this stupid sore throat thing since Sunday night.
Wide Grip Lat Pull Down: 6 sets/ 12 reps/ 60lbs
One Arm Dumbbell Row: 35lbsX12reps, 40lbsX8reps, 35lbsX12reps, 40lbsX8reps, 35lbsX12reps, 40lbsX8reps
Underhand Seated Cable Row: 6 sets/ 12 reps/ 55 lbs
Parallel Lat Grip Pull Down: 6 sets/ 12 reps/ 60lbs
Seated Cable Row: 60lbsX12reps, 70lbsX8reps, 60lbsX12reps, 70lbsX8reps, 60lbsX12reps, 70lbsX8rep
I normally have one more machine to do, but it was busy and I was okay with that. I headed home after 55 minutes of weight lifting. Later in the afternoon I took Dorian and Rocky for an easy 3 mile walk which lasted about 59 minutes and I didn't feel too bad from that at all so good sign. I did a few sets of crunches on the stability ball, 2 of those sets with Dorian sitting on me.
This morning I woke up not nearly as sore and achy as yesterday, my legs are actually feeling pretty good now. I headed to the gym for focus on Biceps, Triceps and Chest, about an hour and 7 minutes.
Standing Dumbbell Curls: 20lbsX30reps, 22.5lbsX16reps, 20lbsX30reps, 22.5lbsX16reps, 20lbsX30reps, 22.5lbsX20reps
Loaded Plate Incline Chest Press: 90lbsX8reps, 80lbsX12reps, 90lbsX8reps, 80lbsX12reps, 90lbsX8reps, 90lbsX8reps
Triceps Dumbbell Kickbacks: 17.5lbsX12reps, 20lbsX8reps, 17.5lbsX12reps, 20lbsX8reps, 17.5lbsX12reps, 20lbsX8reps
Fly Delt: 60lbsX12reps, 70lbsX8reps, 60lbsX12reps, 70lbsX8reps, 60lbsX12reps, 70lbsX8reps
Standing Triceps Cable Pull Down: 50lbsX12reps, 60lbsX8reps, 50lbsX12reps, 60lbsX8reps, 50lbsX12reps, 60lbsX8reps
Standing Barbell Curls: 45lbsX12reps, 40lbsX16reps, 45lbsX12reps, 40lbsX16reps, 45lbsX12reps, 40lbsX16reps
Seated Chest Press: 60lbsX12reps, 65lbsX8reps, 60lbsX12reps, 65lbsX8reps, 60lbsX12reps, 70lbsX8reps
Later today we'll probably go for another 3 mile walk, I've got no plans to run until at least Friday if I am feeling really good and that would only be an easy 3 or 4 miler.
Back to Ultras, I have been googling some and I am trying to avoid serious winter races and serious summer races due to how I deal with those in long distances. I also want to avoid any that might get in the way of the Evansville Half Marathon and the Monumental Marathon as I feel a severe amount of loyalty to Evansville's Half Marathon and I really enjoy the Monumental. Also, this year's Monumental training and race will decide if I am ready to attempt the training for an Ultra...
There are a couple of choices, and within 2-3 hour driving distance.
- The Berryman Marathon/50 Miler (May)
- The Land Between the Lakes 60k or 50 Miler (March)
- The Mark Twain Endurance Race 50 Miler (September)
First, you might and will ask why not a 50k... well because on the website I searched, I saw no 50k's really within 2-3 hours driving and not during the months I am trying to avoid.
Those are just a couple I just pulled up quick and with distance and seasons in mind, the one that makes the most sense is the September race.
Reasons:
- Training through Spring and Summer is MUCH easier than training through our crappy Winter and Spring... due to snow and flooding.
- And it would give me a proper/adequate time/month to rest and recover from this year's Monumental Marathon. Whereas if I chose either March or May's races, I would have to immediately start training and would probably fall to pieces and fail miserably..... I DON'T WANT THAT!!!
- Training throughout the Spring and Summer for a 50 miler in September would put me in enough shape to ease through the Evansville Half Marathon in October and possibly enjoy the Monumental Marathon (or half) in November.
- And it would give me ultimately enough time to build my base mileage up near 50 miles per week before starting a training cycle of say 18-20 weeks peaking around 70-75 miles per week.
I think a lot about things don't I......? Lol, this year's marathon training cycle is hopefully going to have me around 50 miles per week when I begin and peaking around or near 60, training starts in July. Right now or starting next week will be focusing on building up to a 45-50 miles per week base while enjoying the Owensboro Memorial Day Half Marathon and the inaugural Harmonie Trail Half at the end of May. Last year I honestly think my training wasn't bad at all, especially since I made it myself... I'll try to stick to that but add a couple of doubles during the week that will involve Dorian. I would like to get in 3 20 miles runs this time, rather than just 2 but 4-5 18 milers would be just as good. Link to training plan:
Now it's not set in stone yet, I'll be constantly changing it before it even begins and throughout but hopefully it'll be just as good an experience as last year's training was. It'll also show me if I am ready to step into the world of Ultra-Running.
Any advice is great advice, maybe somebody knows somebody who knows somebody with some really good unknown or little known trails I could run on that are near me.... (huh huh... no...? Fine).
Sunday, April 26, 2015
2015 Backside Trail Half Marathon RR
I can't even begin to state how many negative thoughts were going through my head upon waking up at 6 AM...... I didn't want to get out of bed and I was looking for any excuse I could find to avoid going. Hell, I was hoping (and praying!!) that my GPS didn't find the place....
It was 46 degrees with a feels like 43 and I had no other tech Tee's thanks to the only one being drenched during Saturday's race, I was nervous and pissed off about it. My capris didn't have a pocket for my Energy gu so I had to wear my shorts. After much debate on a shirt, I chose the KDF race shirt.. thankfully it was a dri-fit tech tee so it was comfortable but I usually do not wear race shirts at races.... I had no choice.
Much to my horror, the GPS actually found the park and then I found the parking lot and start.... I had a half hour to think, and think, make excuse after excuse to start my Tahoe and get the F*^K out of there.... the thoughts going on in my head - - - - -
Get gone while you still can - you should've stayed in bed... shouldn't have even bothered with this - you didn't train properly for this - you aren't a real trail runner, you don't belong here - you ran yesterday's half way too fast to have recovered just enough - you won't make it to mile 5, let alone finish".
I can honestly say that I am so glad I rarely, if ever - listen to reason or logic. It hurt, it was freaking tough and it went from cloudy and windy, insanely cold to really warm and sunny.
The original plan was to hike hills, but people in front and behind were going at a really good pace of 11-12 min/mile so I just kept up with them for the first 5 or 6 miles before doing any hill hiking. Surprisingly I wasn't feeling too bad, my legs actually were feeling well enough except for the minor issue of my left foot feeling like I was running on needles.
Mile 1 - 10:14
Mile 2 - 11:48
Mile 3 - 11:37
Mile 4 - 10:35
Mile 5 - 11:03
Mile 6 - 12:43
It started getting tough......er at this point, but I just kept telling myself that these trails were awesome and I was actually having a good time other than the fact it was timed. I took it easy on the hills at this point, hiking when I had to and "running" when I could. I had passed quite people, people in this area were very kind and always ready to let you pass... unlike the trail races in my area.
Mile 7 - 12:44
Mile 8 - 12:25
Mile 9 - 13:42
Mile 10 - 13:09
At this point I did stop at an aid station for water, orange gatorade and half of a banana. The people who I had passed up earlier had caught up to me, but I was alright with that. This wasn't a race for me, I was there to enjoy the trails, enjoy the people (and the good looking guys ;) ) so it was okay with me.
Mile 11 - 13:08
Mile 12 - 10:46
Mile 13 - 10:50
Mile 13.1 - 8:53
Honestly, my garmin was a mile off but who cares... I am going with their GPS measurements.
I finished the Backside Trail Half Marathon in 2:24:45 with an average of 11:07 min/mile, quite a bit faster than I figured I would finish. I expected around 2:45:00 or even 3 hours, so getting under 2 and a half hours is a great thing.
It was 46 degrees with a feels like 43 and I had no other tech Tee's thanks to the only one being drenched during Saturday's race, I was nervous and pissed off about it. My capris didn't have a pocket for my Energy gu so I had to wear my shorts. After much debate on a shirt, I chose the KDF race shirt.. thankfully it was a dri-fit tech tee so it was comfortable but I usually do not wear race shirts at races.... I had no choice.
Much to my horror, the GPS actually found the park and then I found the parking lot and start.... I had a half hour to think, and think, make excuse after excuse to start my Tahoe and get the F*^K out of there.... the thoughts going on in my head - - - - -
Get gone while you still can - you should've stayed in bed... shouldn't have even bothered with this - you didn't train properly for this - you aren't a real trail runner, you don't belong here - you ran yesterday's half way too fast to have recovered just enough - you won't make it to mile 5, let alone finish".
I can honestly say that I am so glad I rarely, if ever - listen to reason or logic. It hurt, it was freaking tough and it went from cloudy and windy, insanely cold to really warm and sunny.
The original plan was to hike hills, but people in front and behind were going at a really good pace of 11-12 min/mile so I just kept up with them for the first 5 or 6 miles before doing any hill hiking. Surprisingly I wasn't feeling too bad, my legs actually were feeling well enough except for the minor issue of my left foot feeling like I was running on needles.
Mile 1 - 10:14
Mile 2 - 11:48
Mile 3 - 11:37
Mile 4 - 10:35
Mile 5 - 11:03
Mile 6 - 12:43
It started getting tough......er at this point, but I just kept telling myself that these trails were awesome and I was actually having a good time other than the fact it was timed. I took it easy on the hills at this point, hiking when I had to and "running" when I could. I had passed quite people, people in this area were very kind and always ready to let you pass... unlike the trail races in my area.
Mile 7 - 12:44
Mile 8 - 12:25
Mile 9 - 13:42
Mile 10 - 13:09
At this point I did stop at an aid station for water, orange gatorade and half of a banana. The people who I had passed up earlier had caught up to me, but I was alright with that. This wasn't a race for me, I was there to enjoy the trails, enjoy the people (and the good looking guys ;) ) so it was okay with me.
Mile 11 - 13:08
Mile 12 - 10:46
Mile 13 - 10:50
Mile 13.1 - 8:53
Honestly, my garmin was a mile off but who cares... I am going with their GPS measurements.
I finished the Backside Trail Half Marathon in 2:24:45 with an average of 11:07 min/mile, quite a bit faster than I figured I would finish. I expected around 2:45:00 or even 3 hours, so getting under 2 and a half hours is a great thing.
Saturday, April 25, 2015
2015 Kentucky Derby Festival Mini Marathon
Where do I start.... other than getting here being so freaking stressful.... at one point I seriously thought we were going to have to give up and just go home and I was becoming sick to my stomach and getting a strange dizzying headache, getting to the start wasn't quite as bad even though I had to park about a mile from the start/finish.... I would later find out just how much that would suck.
It was cloudy, with a very big chance of rain. I was just hoping that it would just be rain and no thunderstorms. We started off and things were going well enough, it was a little packed and I am not sure how so many walkers and slow runners had managed to get to Corrals C, B and A but we were passing quite a bit.
The crowds were pretty lively and very uplifting, and the rain was holding off.
Mile 1 - 9:05
Mile 2 - 9:02
Mile 3 - 8:56
I wanted to take it easy, knowing I still had another half marathon Sunday morning but I found myself keeping a good pace wanting to get a sub 2 hour finish. It was still pretty crowded, but I was listening to other runners carrying on and it was amusing.
Mile 4 - 8:49
Mile 5 - 8:55
Mile 6 - 9:05
Around this point my stomach was getting a little upset but not horrible, I was beginning to feel a little tired and blah... I expected this although not during the first race but during the second one. They had powerade instead of gatorade but I don't think that had any cause to my upset stomach, I think somewhere around mile 7 or 8 I walked a little but less than a minute...
Mile 7 - 8:51
Mile 8 - 9:17
Mile 9 - 9:08
At this point I was telling myself only 4 miles or so, we ran through the Churchhill Downs track and they were putting a few horses through their workouts. That was pretty cool to see them, I love horses. I kept telling myself to keep going, walking wasn't going to get me to the finish any sooner. At this point the rain started coming down a little harder, and harder with each mile. At mile markers 10 and 11 I walked about 30-40 seconds before starting up again, and I think I walked about 40 seconds to a minute around 12.4 miles. The last half marathon where I felt this tired was 2014's Owensboro Memorial Day Half Marathon, which was in May..... warm and sunny.
Mile 10 - 9:31
Mile 11 - 9:03
Mile 12 - 9:21
Mile 13 - 9:16
Mile 13.1 - 6:28
I kicked it hard during the final quarter mile, really hard. At this point my garmin was right on target with the race course, it started matching right around mile 7-13.1 miles so that is nice. The finish chute sucked balls, I was a little lost and we were piling in together and bottlenecking... I was able to get a banana and that was it because I just wanted out and back to my Tahoe. I was soaked, cold and tired.. thankfully I asked directions otherwise I would headed in the opposite direction of where my Tahoe was. I am also glad I brought another pair of socks, shorts and shirts/tanks for the 2nd race.
I don't like Spring half marathons, I don't really like warm weather long distance races so I am seriously questioning my sanity but this morning was 53 degrees and cloudy so the weather wasn't an issue. I am still feeling sore but I plan on doing tomorrow's race even if I felt so sore and aching.
I finished with a time of 1:58:57 with an average pace of 9:05 min/mile, not bad though I am sure I am going to be feeling it awful tomorrow and the next few days. But the plan tomorrow is to finish between 2.5 - 3 hours, just take it easy and hike the hills.
It was cloudy, with a very big chance of rain. I was just hoping that it would just be rain and no thunderstorms. We started off and things were going well enough, it was a little packed and I am not sure how so many walkers and slow runners had managed to get to Corrals C, B and A but we were passing quite a bit.
The crowds were pretty lively and very uplifting, and the rain was holding off.
Mile 1 - 9:05
Mile 2 - 9:02
Mile 3 - 8:56
I wanted to take it easy, knowing I still had another half marathon Sunday morning but I found myself keeping a good pace wanting to get a sub 2 hour finish. It was still pretty crowded, but I was listening to other runners carrying on and it was amusing.
Mile 4 - 8:49
Mile 5 - 8:55
Mile 6 - 9:05
Around this point my stomach was getting a little upset but not horrible, I was beginning to feel a little tired and blah... I expected this although not during the first race but during the second one. They had powerade instead of gatorade but I don't think that had any cause to my upset stomach, I think somewhere around mile 7 or 8 I walked a little but less than a minute...
Mile 7 - 8:51
Mile 8 - 9:17
Mile 9 - 9:08
At this point I was telling myself only 4 miles or so, we ran through the Churchhill Downs track and they were putting a few horses through their workouts. That was pretty cool to see them, I love horses. I kept telling myself to keep going, walking wasn't going to get me to the finish any sooner. At this point the rain started coming down a little harder, and harder with each mile. At mile markers 10 and 11 I walked about 30-40 seconds before starting up again, and I think I walked about 40 seconds to a minute around 12.4 miles. The last half marathon where I felt this tired was 2014's Owensboro Memorial Day Half Marathon, which was in May..... warm and sunny.
Mile 10 - 9:31
Mile 11 - 9:03
Mile 12 - 9:21
Mile 13 - 9:16
Mile 13.1 - 6:28
I kicked it hard during the final quarter mile, really hard. At this point my garmin was right on target with the race course, it started matching right around mile 7-13.1 miles so that is nice. The finish chute sucked balls, I was a little lost and we were piling in together and bottlenecking... I was able to get a banana and that was it because I just wanted out and back to my Tahoe. I was soaked, cold and tired.. thankfully I asked directions otherwise I would headed in the opposite direction of where my Tahoe was. I am also glad I brought another pair of socks, shorts and shirts/tanks for the 2nd race.
I don't like Spring half marathons, I don't really like warm weather long distance races so I am seriously questioning my sanity but this morning was 53 degrees and cloudy so the weather wasn't an issue. I am still feeling sore but I plan on doing tomorrow's race even if I felt so sore and aching.
I finished with a time of 1:58:57 with an average pace of 9:05 min/mile, not bad though I am sure I am going to be feeling it awful tomorrow and the next few days. But the plan tomorrow is to finish between 2.5 - 3 hours, just take it easy and hike the hills.
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