I Tri and Craft

thoughts from a mother of boys, a marathoner, a triathlete, a crafter, a wife, and a scientist


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Running Log ~ Race Recap

Mustache Dache

Before we talk about my experience with the race, let’s talk about the name of the race and the what the race is fundraising for.

The Mustache Dache takes place in November (mostly), because it is also Movember.

 But what is Movemeber you might ask?  Don’t worry, I’ll tell you.

About a decade ago some Bros in Australia decided to challenge other men to a Mo* contest.

*A MO is a mustache, short for the English spelling of Moustache.

The Bros decided that during the month of November they would grow their mustaches for a cause, after some research they decide their cause would be prostate and testicular cancer, as well as depression.  After a couple of years donating their proceeds to local charities they ended up creating a charitable organization of their own.

Fast Forward to now:  Movember is a world-wide charity raising money and bringing awareness for men’s health.  You can go to the Movember website and donate, or participate in the Mo growing contest during the month of November.  You can also find tons of information on men’s health issues and look at pictures of men with awesome Mos.  You can also read the whole story behind the campaign.

Us women have October as breast cancer awareness month, and the men now have Movember because these guys wanted to change the face of men’s health.

picture from race site, click image for link

Now that the history lesson is done we can talk about my race.  (OK, maybe not yet)  The race was put together as one of the ways to raise money for the above mentioned charity.  It is a fun 5k, there are lots of costumes, booze, fun prizes, kids race, humor, awareness and mustaches everywhere; the real ones and fake.  This race is held in various location across the country.  It is a fun good time.

MSS_Mustache Dache Team Pic

I thought ‘5k (3.1 miles), easy peasy’ I could do that in my sleep.  In fact I do that on multiple times a week.  I wanted to get my 5k time down to (and below) 3o minutes, giving me a 10 min/mile pace.  In my last treadmill work out prior to this race I ran a 10.07 min/mile 5k.  So, I was ready.

MSS_Mustache Dache

I read a race recap and looked at the course map, and so I knew there would a hill.  But I didn’t really comprehend what that meant.  The course is a 3.1 mile loop with over 400 feet (435 ft gain, to be exact) of elevation gain in the first 1.7 miles (aprox.).  That is about a 5% pitch for this race.  At times, I seriously thought I could reach forward and touch the road in front of me with my hand.  Remember when I was complaining about the hills in my Wine Country Half Marathon?  Well during that whole 13.1 mile race there was only a 328 foot elevation gain.

Yep, you read that right.

So I will confess that I did not run a 10 min/mile.  In fact, there was a great deal of times that I didn’t even run.  And I was questioning my ability to even walk up those ridiculous hills.  It wasn’t one big hill though.  The first 9/10th of a mile had ups and downs with a couple of flats.  After running too fast up the very first hill (I was running 8:30 min/mile) I realized I need to walk up the hills.  So I would walk up and run when it was flat or down.  You get caught up in the moment, everyone was running fast, I felt great, so I did too.  So the first mile I clocked in at about 11:30.

The last hill though, that one was the killer.  At mile 0.91 were were at an elevation of 372 ft; at mile 1.73 we were at 660 ft.  That is 288 ft in less than a mile! It was anything but ‘fun’! Oh and did I mention it was a balmy 30°F out that day too?  Have you ever had your lungs freeze while you were breathing?  The second mile took about 14 minutes.

But what goes up must come down.  I could have made up a bunch of time on the downhill but I didn’t want to lose control and fall.  Cause you know, I would be the one that rolled down the hill to the finish line.  So I ran and I tried to keep my pace to a manageable one, on both the down hill and the flat part.  I ended up completing third mile in about 9:30 minutes.

 

I had a chip time of 0:36:46, giving me a 11:50 min/mile pace.  I finished 360/827 overall and 119/321 for my age.  Pretty good under the circumstances.

These are the friends who did the race with me

These are the friends who did the race with me

Even with the deadly hill the atmosphere was fun and enjoyable.  Everyone was having a good time and wearing mustaches.

Finishers all got these awesome medals (which is also a bottle opener),

MSS_Mustache Dace Medal

a free beer and a free tequila drink;

MSS_Mustache Dache Reward

you also received a shirt with registration.

 

MSS_Mustache Dache Shirt

However, if the race is in the same local next year, I might have to pass.

 

 

Just. Keep. Running.

C25K interval information can be found here

Want to find out what races I’ll be doing next year?  Check out my list.

Dawn Marie

 

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Running Log ~ Oct. 9th

Speed Training

I hate the stroller.

Yep, that stroller I talked about before, the one that I was so excited to get.  Yeah, that one.  I hate it.

It is so heavy and hard to steer because it is misaligned.  It adds a minute or two to my pace and I can’t run as long with it.

Last Wednesday while Ian was in school I decided to take Sid for a run.  Not only was I slow by after two miles I had to stop.  I just didn’t want to push it anymore.  I was running in our neighborhood, so I went back to the house.  Parked him in the grass and did sprints up and down the street in front of our house.

I love that I have the freedom to still go for a run when I just have one kid, and I probably still will….but you bet your sweet ass I’m gonna bitch about it the whole time!

Running #Motivation #trailrunning #trailrunner

So to recap my speed training last week; ran two miles with the stroller at a 11:52 min/mile pace.  I ran 3.14 miles at a 10:54 pace, and 3.20 miles at a 10:42 pace.  Those were on the treadmill and the distance includes my cool down time.

When I did the 3.14 miles I walked about 1/4 of a mile twice during the run.   But the last one, the 3.20 miles, I didn’t walk even a 1/4 of a mile once.  To me this shows that I am improving my lung function, which is making me stronger and faster.

And then there was last night.  Last night I ran the first mile at 10:42 then increased the speed for the second mile to 10:31.  For the 3rd mile I increased it again to a 10:21.  But at the almost 3/4 mark I increased it again and again at when I had 1/10th of a mile to go.  I was at just over 32 minutes when I hit 3 miles so I kept running till I got to 33 minutes, then started my cool down, for a full five minutes.  My total run was 3.30 miles, I had a technical issue during the first mile that set my time back by a minute, but other than that I didn’t walk at all.

 

I updated my iOS for my iPhone, recently and there is a new app that Apple installs with this update.  At first I was like “ugh! another Apple forced app that I don’t use but takes up space on my home screen!”

But then I opened it and found something I could use!  (no, this is not an endorsement, just my opinion)  It’s called Health, or referred to as Healthkit.

Some of you may already have known this, but I didn’t, the iPhone has a motion sensor (at least the 5 and higher does).  This means it has a pedometer capabilities.  Again, this may be old news to you, but not to me.  I have been wanting to record my steps as well as my miles running.  A GPS app, like Map My Run, won’t work inside my building where I work, especially in the stairwells.  Now I can!  This is exciting news to me, so I thought I’d share it.  I can also record the flights of stairs I take each day, and it connects to Map My Run so I don’t have to record my runs twice.  (It also works with Nike Fuel)

You can also record a bunch of other stuff, but the exciting thing for me is the pedometer function.  Plus it has been recording all month, I saw on Sunday I took over 9,000 steps!

24 Motivational Weight Loss and Fitness Quotes

 

 

Just. Keep. Running.

C25K interval information can be found here

A good article about getting faster can be found here

Want to find out what races I’ll be doing next year?  Check out my list.

Dawn Marie

 

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Running Log ~ Sept. 30th

Speed Training

After my half marathon I realized I need to work on my speed.

I haven’t really gotten below a 11:30 min/mile since I got sick in June and mostly I maintain a 12 min/mile.  I am OK with what I have been running, but I need to pick it up.  Now, I’m not looking to run a 6 min/mile (yet…) but training to run faster will help me in the long runs. (yep. pun intended. you’re welcome)

The major reason I want to increase my speed is to increase my VO2 max.  When I can increase the amount of oxygen uptake to my muscles, I can run longer.

Better than I was

Do I have a speed training plan?

Nope not yet.  I am looking into it, doing some research.  My cousin goes to a weekly running training group with a coach, but I don’t got time for that!  I will figure out a plan that works for me. Don’t worry, I’m sure I will tell you all about it.

Right now I am going to start small.  I have a goal for my 5k in November.  I am actually running two races in November, a  5k and a 12k.  I want to run the 5k in 30 minutes, that is a 10 min/mile.  I have six weeks to get there.

Yesterday I decided I had to get back to the treadmill.  I don’t have an awesome pace watch like a Garmin, and I can’t accurately judge my pace when road running.  Plus I find that I will push myself (pace wise) on a treadmill, because I have set the pace, and the belt is moving.

Last night I set my pace to just under 11 min/miles (5.5 mph treadmill setting) and ran for a mile.  I then walked, at semi-fast pace, for half a mile.  I picked up the pace and ran again for one mile only slightly faster, 10:46 min/mile (5.6 mph), then walked again for the last half mile.

With my warm up (which was a slow walk because I was looking for a show to watch) and my cool down, I ran a total of 3.14 miles in 42.28 minutes.  The cool down and warm up portions added up to about 6 of those minutes.  Next time I will keep better track of the actual times, so I know how long it really took me.

Clear food and living: Movement motivation

This plan is all fine and good if I am only going to run 3 miles, but next year I want to run 26.2!  Which is why I am going to figure out a long-term speed plan, and incorporate it into my marathon training.

I will get faster. I will run longer. I will run.

 

 

Just. Keep. Running.

C25K interval information can be found here

Mommy Marathon Training Program information can be found here

Want to find out what races I’ll be doing next year?  Check out my list.

Dawn Marie

 

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Running Log ~ Sept. 20th

I normally don’t write posts on the weekend, but this just had to be shared.

Here in Oregon we are into our Indian Summer.  Meaning it is more than half way through September and we will have a high of 93° today.  I couldn’t run early morning cause my husband had to work, I didn’t want to run tonight because I am getting up and running 8 miles in the early morning.

My four-year old had a soccer game at 10:45 this morning, so I decided to run to the game.  I’d put the two-year old in the stroller and run the short 3 mile distance to the game.  It’s actually less than 3 miles, but I added a loop to make it three miles.  I figured if my kid could run around and play soccer, I could run to the game, right?

No big deal.

It’s 10 o’clock and I tell my husband I’d be leaving in a few minutes.

Husband: the game’s not till 10:45. You sure you want to leave this early.  It’s only like 20 blocks.

Me: it’s actually just over 3 miles.

Husband: yeah, and at a 10 minute mile…

Me: I don’t run that

Husband: you should be under that

Me: uh…nope.  I run a 11-12 minute mile, but I’ll have the stroller so it will be more like a 13 minute mile.

Husband: wow. you’re slow!

So it’s a good thing that after almost two decades I can spot his sarcastic wit, or my dear husband would have become my dearly departed husband!

25 Motivational Picture Quotes For Running | QuotesNSmiles - Quotes Full Of Love & Inspiration

I pack up and leave for the game.  It’s hot, ok, it’s only like 80° but it is hot when the sun is beating down on you and you are running. The stroller is heavy and pulling to the left. Like bad.  I had to stop about a quarter-mile into the run and adjust the front wheel.  Then about 20 feet later I had to stop and take the front wheel off and put it on the other way.

That helped, somewhat, but it was still heavy!  I swear my kid has gained 10 pounds in the last week.

I realized my ideal temperature to run in is between 60-70° preferably with out rain, or blaring sunshine and without pushing a stroller.

After about 40 minute, my husband calls me, but I don’t answer.  I’m sure he was just wondering what field they were on, not where the hell I was.

We get there a few minutes late, watch the game, I talk to people and when I get back to the car I realize I am missing one lens of my sunglasses.

Yep. I just spent the whole time with one lens and I had no idea.  I don’t even know when I lost it, but my husband said I didn’t have it at the game.  Was I on my run like that? Did I say ‘hi, good morning’ to all those people like that?

*sigh*

I call my crazy my kids

 

 

 

 

Just. Keep. Running.

C25K interval information can be found here

Dawn Marie

 

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