Added: Race Across Durham 10 Miler

I am so pumped to be running the Race Across Durham 10 Miler again in December this year. I ran in the inaugural event last December and absolutely loved it. Like last year, registration opened on my birthday, so it’s instant (hopefully annual) happy birthday present to me. 🙂

This time, not only is my buddy Dillon (above) running it again, but so is his wife, AND SO ARE ARE A FEW of my Morrisville Run Club friends. It is going to be freeeeeaking awesome!

Yes, I’m a little excited. Looking forward to training for this one already. It’s such a beautiful place to run.

 

 

Added: Bull City Race Fest Half Marathon

I’ve added the Bull City Race Fest Half Marathon to my race schedule for Oct 21st 2018. Liz and I ran the 5 mile race before, but not the half — so I’m really looking forward to it. I hear there may be a hill or two. 🙂

I got a free entry into this race for volunteering at the Tar Heel 10 miler race back in April — AWESOME!

This will be my first race back after a bit of a break. It also seems like forever since I’ve ran this distance, so I need to start ramping up the mileage soon.

Race Recap: 2018 Running Of The Bulls 8K

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One of my favorite races of the year, is the Running Of The Bulls 8K in Durham, NC. It’s a really great course with a few challenging hills and a finish on the track at the old Durham Bulls stadium. It always coincides with the Food Truck Rodeo in Durham which is a fun reason to hang out after the race and enjoy some food!

I knew this year would be a bit slower for me. We have been experiencing very humid weather and higher temperatures than normal for this time of year, so that was bound to affect my performance.

In the end it didn’t turn out too bad when the official results came back. In 2017, I completed the course in 39:56. This year I officially completed the course in 40:40 (although Strava has 41:46!).

You may remember I ran this race last year with my son, Noah. He was also signed up to run this year but came down sick and wasn’t well enough to run. Fortunately my friend Niles was there and we ended up running the majority of the race together.

The medal this year was a functioning cowbell again. I’m only going to have so much room on my medal rack for these things. 😉

There is one thing I’ve noticed about Bull City Running Co. races. They like to take you close to finish line when you still have 1-2 miles to run. It one way it’s great to see all the runners coming back toward you to finish, in another way it’s just plain agonizing to know you still have 15-20 minutes left. Race Across Durham also employed this feature.

Immediately after the race there was plenty of Nuun, Fullsteam beer, fruit, granola bars, etc. but it can get a little crowded in there. Niles and I stayed for a little while before leaving for home. She said she’d run it again. I know I will.

Race Recap: NCRC Classic Half Marathon

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This was not a race I’d been planning to run or was preparing for. A friend of mine had registered and unfortunately she was unable to run it. Thankfully the race directors allowed her to transfer the bib to me at short notice.

This was my third half marathon, and the most challenging to date. I knew it was going to be difficult as I had ran sections of the course before. However, now it was a race. Knowing how hilly the out and back course was, I had accepted it was not going to be a PR run for me, and I was fine with that.

I convinced Zach (and he convinced his training buddy, Courtney) to sign up on the morning of the race. It’s much more fun racing with friends.

Access to, and parking at the race was great. There wasn’t much traffic and there was plenty of places to park (at surrounding businesses). From the parking lot, the race start was across the road, just outside of Umstead State Park.

The half marathon start time was 7.00am. There was also a 10K which started at 7.20am. I estimate maybe 300 runners for the half — so quite a small local race. It was an open course too, so there was no stopping other runners or cyclists from using the trails with us (and there were quite a few doing just that).

The whistle blew, and off we went. The aim was to stay slightly ahead of the 2:00 pacing group as we wanted to finish under 2. I arrived at this target scientifically of course.

Back in March, I completed my first half marathon in 1:49:00. In April I completed my second half marathon, with hills (h), and a stop to poop (p), in 1:57:00.  So it stands to reason that few extra hills (h) minus a poop (p) would result in 1:59:00.

Mathematically speaking: (h*2)-p = 1:59:00

The first few miles felt really good. We were easily keeping a nice gap between us and the pacing group. The hills were slowing us down a bit but we were still tracking at a decent pace.

It wasn’t long after the turnaround, maybe a mile or two, that I had to let the pacing group pass me and come to a realization that there was TOO MANY FREAKING HILLS on this course to complete it in under 2 hours.

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At mile 9 (why is it always mile 9!?) I couldn’t keep going on long incline. Zach kept going strong but I had to stop running and walk and watch him disappear into the distance.

The humidity was getting to me. At every water station I was drinking at least 2 cups of water/Gatorade, which I’ve never had to do before. My clothes were drenched in sweat – even my socks were drenched.

It rocked my confidence a little to be honest. I couldn’t help thinking how unprepared I was for this race, and how unprepared I would be for a full marathon, and why would I ever want to run that distance!

After some one-on-one time with God, questioning life in general, the course started to flatten out around mile 10. I was now running again. The next mile and a half was downhill which helped, even though my legs felt like lead at this stage.

There was one more brutal hill at the 12.6 mile mark all the way to the finish. As I started the final ascent, I was surprised to see Zach ahead — not far at all. I made a valiant attempt to catch him, but ran out of steam quickly. He turned around and waved, and then put in a little extra effort to cross the line.

I found out later he considered waiting for me so we could cross the finish line together, but he feared I would run past him. And yes, I would have done exactly that. So he made the right call to run for the finish.

I crossed the line about 20 seconds after — happy to be done.

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There were plenty of snacks after the race, but no beer. I mean, come on. I could have murdered one or two cold beers after that race — easily. I did manage to pick up a nice race shirt though (which is modeled below) which somewhat makes up for it.

Someone asked me if I would run it again. Yes, probably. I wasn’t happy with that performance at all. It beat me, told me I sucked, so I want a chance at redemption. I’ll be back sometime, NCRC Classic Half Marathon. You wait and see.

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Added: NCRC Classic Half Marathon

2018-05-17 16_42_57-Umstead Half Marathon - 21km Running Route near Cary (ID_ 613619)

I’m running another Half Marathon this weekend — my third HM race this year. This coming race wasn’t planned, but a friend is unable to run and transferred her bib to me.

The NCRC Classic Half Marathon is a fairly hilly route through Umstead State Park in Raleigh, NC. The terrain is mixed road and hard-packed gravel, much like the Tobacco Road Marathon back in March.

This may be the hilliest half I’ve ran, with an elevation gain of over 700ft. Despite that, I’d still love to complete it around the 2 hour mark. They have pacing groups available, so I’ll try to run between the 1:50 and 2:00 pacing groups.

I was hoping some friends would sign up to run with me, but as of today the Half Marathon is actually sold out.

Click here for an interactive map of the route.

 

Music To Run With: Cloud Nine by Kygo

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I discovered Kygo a few months back and really enjoy his music and artist collaborations. Cloud Nine is his debut album and I’ve always thought the first track, Intro, would make a great backing track for a kick-ass trail running video.

Hear me out (listen above).

  • 0s: Far out view (drone footage) of a solo runner on a trail.
  • 45s: Close up footage, feet, dirt, grit, sweat, stream crossings.
  • 1m:24s: Other runners join as they run the last section of the trail to the summit.
  • 1m:45s: They reach the summit, exhausted, arms spread wide taking in the 360 degree views.

I think that would be magic.

Aside from that, the whole album suits very well as a running accompaniment – except for the John Legend Happy Birthday track. Great song, but seems a little out of place on this album.

How to set up Interval Training on your Garmin

I’ve had my Garmin Forerunner 230 for almost 2 years now, and only recently decided to give Interval Training a go. I knew the watch had an Interval Training function, but I’d never used it.

For those unfamiliar with the term, “Interval Training” is a exercise routine that is made up of sections of intense effort, separated by short periods of rest (or recovery). The “recipe” is entirely up to you (or whatever your training plan dictates).

The idea behind Interval Training is to increase your running speed — in fact, some people refer to it as “Speed Training”, but it also helps to improve muscular endurance.

Plans can use either distance (usually meters) or time — or a mixture of both. A fairly common plan looks something like the following:

  • 1-2 mile warm-up run
  • 400 meters x6 / 1 minute rest
  • 1-2 mile cool-down

To follow this, you’d start with a short easy warm-up, run hard for 400 meters, followed by a 1 minutes recovery period. Repeat 6 times before finally cooling down with another easy run.

400 meters (approximately 1/4 mile) happens to be the standard length of a running track. This means you can leave a supply of water and/fuel by the side of the track to use during your training session.

With Garmin, you can set-up Intervals via the Garmin Connect website, or directly on your watch (see images below). The watch then prompts you when to run and when to rest based on the settings you select.

 

If you don’t have a watch with this functionality, you can use an app on your phone. The Nike+ app allows you to set up Intervals — check out the “Speed Run” option. The Runkeeper app also has a custom workout option that will support Intervals.

Strava at this time does not support Intervals. I sync my runs with Strava and noticed that it doesn’t even support the splits properly, so I have to refer to Garmin Connect to see my splits for Interval sessions.

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Is Interval Training a regular part of your training schedule? What benefits have you seen from it?

Music To Run With: Settle by Disclosure

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An oldie, but a goodie from UK dance duo, Disclosure. As soon as “When A Fire Starts To Burn” kicks off, so will you! This album will keep you moving from start to finish. There are great song collaborations with artists such as Sam Smith, Mary J. Blige, London Grammar, and more!

Review: Amphipod PureRunâ„¢ Minimalist Hydration Vest

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Disclaimer: I received an Amphipod PureRunâ„¢ Minimalist Hydration Vest to review as part of being a BibRave Pro. Learn more about becoming a BibRave Pro (ambassador), and check out BibRave.com to review find and write race reviews!

There’s few things more important than staying hydrated on a long run, but I think a lot of us struggle with the best way to carry the necessary fluids with us.

When it comes to carrying water on my long runs, I’ve experimented with a whole range of options and never really found a great solution.

Some methods I’ve already tried.

  • Carrying a water bottle in my hand – ended up with sore shoulder, continuously worrying about dropping the bottle (on another note: I don’t know how people run with their phone in their hand).
  • Using a hand bottle holder – this was a little better. It had a pocket as well for phone, keys, etc. Felt secure in my hand but still had issues with sore shoulder.
  • Hydration belt with two bottles – this was my go-to for most long distances. Water felt heavy on my waist and sloshed about a lot, but it was better than nothing.
  • Budget Vest with bladder on my back – was able to carry a lot of water, but man it was heavy! Vest was not super comfortable either and moved around. Bladders are a bit of a nuisance to clean and dry out.

I’ve seen the vests with the bottles at chest level for a long time and have considered getting one, but I had been growing tired of being disappointed each time, with each product I bought.

Thankfully, through Bibrave,  I got the opportunity to try out an Amphipod PureRunâ„¢ Minimalist Hydration Vest — and this thing really impressed.

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It comes in two sizes (I have size 2). It’s super lightweight, very adjustable and has loads of storage. You can see from the photo it has plenty of room for my phone (iPhone 7) and multiple packs of gels/gummies.

The vest comes with two bottles. One of the issues I had with my old hydration belt was that the bottles tended to leak a little when full. These bottles do not leak and stay secure in their pouches at all times.

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If you like bladders, it will support one in a section at the back. There is also additional pockets at the back — but I don’t think they’d be that accessible without having to take off the vest to reach them.

I love how the three front straps will slide up and down to where you need them — it’s the little things.

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I’ve taken the vest out for a number of long runs now and have really appreciated having it — as have my running buddies. Though they have teased me quite a bit for running with my “boobies” out, they have benefited from on-the-run fuel and water on a number of occasions!

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Now that the weather is getting warmer here in North Carolina, I tend to switch to running trails, under the cover of trees where it’s a bit cooler. I can’t wait to start using this vest for some long trail runs. YES!

There’s no going back now. It’s lightweight, cool (mesh) and comfortable, and will not move around. It will also not slow you down (I’ve tested this as well). And while your running crew may make fun of you, they all secretly want one. 😉

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Here are some other BibRave Pro reviews for you to check out:
Meredith Daniel // Andrea Heser // Barb Byrum // Brad Zinnecker // Renee Barr // Angie Maske-Berka // Mai Khuong // Kevin Wilson // Amy Penokie // Whitney Vestal

Music To Run With: Wasa Tusa by IAMDYNAMITE

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IAMDYNAMITE are a local band from Cary, NC. I heard them for the first time on Tuesday night when they opened for Bon Jovi. Great summer feel. Perky songs and strong vocals to keep you running. This was my morning soundtrack for a quick 5K before work today. Pull it up on your favorite streaming platform, have a listen and let me know what you think!