michigandergirl
DIS Veteran
- Joined
- Mar 28, 2013
Good luck this morning!
~*~ Dream ~*~ Believe ~*~ Achieve ~*~ (Comments Welcome)
- Thread starter Bree
- Start date
TeeterTots
DIS Veteran
- Joined
- Sep 9, 2014
Wow! Way to go!! You crushed it....but we knew you would!!!
SheHulk
off to the (runDisney) races
- Joined
- Oct 5, 2016
WHOA
michigandergirl
DIS Veteran
- Joined
- Mar 28, 2013
Bree
Runs on Coffee
- Joined
- Jan 5, 2009
Cape Canaveral Lighthouse Foundation 10K & Half Marathon
I signed up for the 10K in hopes of running it in under 1 hour. My PR at the time was 1:06:00 from this year’s Princess 10K. My training plan had me running this in a time of 58:52.
This was the first year of these races. The proceeds are benefiting the Cape Canaveral Lighthouse to keep it updated and add on to the historic site. The course is on the CC Air Force Base so runners and spectators must be a US citizen and supply either a Drivers License or a Social Security Number at time of registration. 10K runners were allowed one spectator. Half runners were allowed one spectator for free & could pay for two more @ $10 each. They had military and individual registrations. Over 500 military members participated! The course is a race on a space base. There were old launching sites and other historic things to see.
DH and I left around 4:20am and arrived in a backup of traffic to get on base at 5:15am. It took us 15 minutes to get through it and park.
I needed to get my bib so we made our way over there. It took 40 minutes! They really need to work on this process, and I bet it will be better next year! Military, 10K & half runners all had to wait in the same line. Spectators had their own line. They were digging out bibs, writing on and attaching bands to your wrist to get on bus to the start line and gathering up swag (shirt & hat). They really should have had three separate lines, the bands attached to the bib ready to go and swag already prepped. Because of traffic and slow bib pick up the race start was delayed to 7:15am. We got in line for the bus and got to the starting area around 6:35.
The starting area is located near the SpaceX launching area. They had plenty of porta potties, water, bananas and donut holes. The 10K and half runners all start at the same time and share the course all the way to the 10K finish line. There are no corrals so it’s pretty much a free for all. I positioned myself between the 2:00 & 2:10 half pace groups. Weather was partly cloudy, cool (for FL!) with a nice ocean breeze every now and then at the start, but full on sun with the second mile of the race. The Air Force color guard presented the flag and the National Anthem was sung.
Race started promptly at 7:15. Course is one way, flat and fast on base roads. There is no shade. Water stops and porta potties every 1.5-2 miles. They had one person handing out water and one person handing out Gatorade at the water stops. This is another area that needs improvement. On the second water stop I was handed Gatorade when he was calling out water. I didn’t realize it was Gatorade until I gulped it down. I can’t handle Gatorade when running cuz it gives me awful stomach pains which caused a slight issue for me in mile 6. I got the dreaded cramping, walked the third water stop and couldn’t get my pace back no matter how much I pushed my legs to MOVE to make up time. But even with a slow mile 6 I earned my Pr if 56:28!
Splits: 8:50, 8:58, 8:58, 9:05, 9:13, 9:42, 8:18 (.20 miles)
I finished 11th out of 203 women & 4th in my age group (40-44).
They were giving out awards to top 10 women & men finishers for the 10K. It turned out to be a piece of a launch pad that had been dismantled. If I just dug in deeper and had not walked that stupid water stop I may have come in 10th place. For this space nerd it was a little heartbreaking, but the joy of my finish time continues to bring a smile to my face hours and hours later!
The lighthouse was open so we went and checked it out. I’m also a history nerd and would have liked to hang around inside more, but they were rushing us through. It was so cool anyway!
There was also a hanger open with military rockets and other items on display. Very cool stuff!
They bus you back to the parking lot, but they didn’t start running until 9:30 so we sat in the grass, watched the half runners cross the finish line and basked in the sun.
The End
ETA: I know I ran by scenic space related stuff, but I honestly couldn’t tell you what. I know the half got to run on a landing strip though!
I signed up for the 10K in hopes of running it in under 1 hour. My PR at the time was 1:06:00 from this year’s Princess 10K. My training plan had me running this in a time of 58:52.
This was the first year of these races. The proceeds are benefiting the Cape Canaveral Lighthouse to keep it updated and add on to the historic site. The course is on the CC Air Force Base so runners and spectators must be a US citizen and supply either a Drivers License or a Social Security Number at time of registration. 10K runners were allowed one spectator. Half runners were allowed one spectator for free & could pay for two more @ $10 each. They had military and individual registrations. Over 500 military members participated! The course is a race on a space base. There were old launching sites and other historic things to see.
DH and I left around 4:20am and arrived in a backup of traffic to get on base at 5:15am. It took us 15 minutes to get through it and park.
I needed to get my bib so we made our way over there. It took 40 minutes! They really need to work on this process, and I bet it will be better next year! Military, 10K & half runners all had to wait in the same line. Spectators had their own line. They were digging out bibs, writing on and attaching bands to your wrist to get on bus to the start line and gathering up swag (shirt & hat). They really should have had three separate lines, the bands attached to the bib ready to go and swag already prepped. Because of traffic and slow bib pick up the race start was delayed to 7:15am. We got in line for the bus and got to the starting area around 6:35.
The starting area is located near the SpaceX launching area. They had plenty of porta potties, water, bananas and donut holes. The 10K and half runners all start at the same time and share the course all the way to the 10K finish line. There are no corrals so it’s pretty much a free for all. I positioned myself between the 2:00 & 2:10 half pace groups. Weather was partly cloudy, cool (for FL!) with a nice ocean breeze every now and then at the start, but full on sun with the second mile of the race. The Air Force color guard presented the flag and the National Anthem was sung.
Race started promptly at 7:15. Course is one way, flat and fast on base roads. There is no shade. Water stops and porta potties every 1.5-2 miles. They had one person handing out water and one person handing out Gatorade at the water stops. This is another area that needs improvement. On the second water stop I was handed Gatorade when he was calling out water. I didn’t realize it was Gatorade until I gulped it down. I can’t handle Gatorade when running cuz it gives me awful stomach pains which caused a slight issue for me in mile 6. I got the dreaded cramping, walked the third water stop and couldn’t get my pace back no matter how much I pushed my legs to MOVE to make up time. But even with a slow mile 6 I earned my Pr if 56:28!
Splits: 8:50, 8:58, 8:58, 9:05, 9:13, 9:42, 8:18 (.20 miles)
I finished 11th out of 203 women & 4th in my age group (40-44).
They were giving out awards to top 10 women & men finishers for the 10K. It turned out to be a piece of a launch pad that had been dismantled. If I just dug in deeper and had not walked that stupid water stop I may have come in 10th place. For this space nerd it was a little heartbreaking, but the joy of my finish time continues to bring a smile to my face hours and hours later!
The lighthouse was open so we went and checked it out. I’m also a history nerd and would have liked to hang around inside more, but they were rushing us through. It was so cool anyway!
There was also a hanger open with military rockets and other items on display. Very cool stuff!
They bus you back to the parking lot, but they didn’t start running until 9:30 so we sat in the grass, watched the half runners cross the finish line and basked in the sun.
The End
ETA: I know I ran by scenic space related stuff, but I honestly couldn’t tell you what. I know the half got to run on a landing strip though!
KSellers88
DIS Veteran
- Joined
- Oct 22, 2015
HUGE congrats and love your Marathon Weekend plans! Great job! Sounds like an awesome race. I did Space Coast Half last year and while I liked it, this one sounds even more interesting!
Bree
Runs on Coffee
- Joined
- Jan 5, 2009
WHOA
Thanks everyone!!!!
Jules76126
Practically Perfect in Every Way
- Joined
- Apr 3, 2006
Congrats!
Bree
Runs on Coffee
- Joined
- Jan 5, 2009
11/5/18 – 11/11/18
Someone invited summer to come back to FL. It was hot and humid all week with record highs again. Blah.
Monday:Someone invited summer to come back to FL. It was hot and humid all week with record highs again. Blah.
Running: off
Lifting: I kept track!
Tuesday: Election Day & Florida pulled another Florida - Squats:
- 1x10 45
- 1x6 65
- 1x6 75
- 1x6 85
- 2x6 95
- Overhead Press
- 2x6 40
- 2x6 45
- 2x6 50
- Deadlifts
- 1x5 115
- 1x5 120
- 2x5 125
- 1x5 130
- Lat Pull Down
- 1x15 55
- 1x15 60
- 1x12 65
Running: I always run further than what my plan estimates???
Wednesday:- Plan: 2mi @ 13:15 + (3x1mi @ 9:35 w/ 2min RI) + (4x150m @ 8:12 w/ 150m RI) + (2mi @ 9:35 w/ 3min RI) + 1 mi @ 13:15 = 8.6563 miles
- Actual: 9.51mi @ 11:12
- Splits: (12:41, 13:01) + (9:35, 9:33, 9:34) + ( :45, :44, :46, :46) + ( 9:32, 9:35) + 12:31
Running:
Thursday: - Plan: 4mi @ 12:25
- Actual: 4.02mi @ 12:22
- Squat
- 1x6 85
- 1x6 95
- 3x6 105
- Barbell Bench Press
- 2x6 55
- 2x6 60
- 2x6 65
- One Arm Dumbbell Row
- 1x10 20
- 1x10 25
- 3x10 30
- Close Grip Dumbbell Bench Press w/ Hammer Curls
- 1x15 30 1x15 15
- 1x15 30 1x15 15
- 1x12 30 1x15 15
Running:
Friday:- Plan: 3mi @ 11:36 + strides
- Actual: 3.01mi @ 10:58
Running:
Saturday: Went to our town's 45th annual A Great Day in the Country. It's a ginormous craft fair with food & beer. Made all my FP+ for marathon weekend and booked a tour.- Plan: 4mi @ 12:25
- Actual: 4.01mi @ 12:24
- Squats
- 1x6 85
- 1x6 95
- 2x6 100
- 2x6 105
- Overhead Press
- 1x6 45
- 4x6 50
- Deadlifts
- 1x5 115
- 1x5 120
- 1x5 125
- 1x5 130
- 1x5 135
- Lat Pulldown
- 1x15 60
- 1x10 70
- 1x9 75
- Close Grip Dumbbell Press w/ Hammer Curls
- 1x15 25 1x15 15
- 1x12 25 1x15 15
- 1x12 25 1x15 15
Running:
Sunday: Cape Canaveral Lighthouse 10K. Race report posted above.- Plan 2mi @ 11:36 + strides
- Actual: 2.01mi @ 10:53
Looking Ahead
Getting ready for a trip to Maine. Packing is driving me crazy. I can't find any of my cold weather gear and when I checked the weather today it's going to be about 10-15 degrees colder than I expected. Current conditions at my IL's.
These folks live on country dirt roads that don't get plowed on a regular basis. I'm starting to panic about how I'm going to be able to run. The nearest gym is over an hour away in good weather.
Getting ready for a trip to Maine. Packing is driving me crazy. I can't find any of my cold weather gear and when I checked the weather today it's going to be about 10-15 degrees colder than I expected. Current conditions at my IL's.
These folks live on country dirt roads that don't get plowed on a regular basis. I'm starting to panic about how I'm going to be able to run. The nearest gym is over an hour away in good weather.
DopeyBadger
Imagathoner
- Joined
- Oct 15, 2015
It's usually because I can't accurately assume how far you'll go during the resting interval. So usually there is some lost distance/time in my calculations because of that.
Bree
Runs on Coffee
- Joined
- Jan 5, 2009
I thought I was doing something wrong!
Bree
Runs on Coffee
- Joined
- Jan 5, 2009
Ugh. I got so behind on my journal! I’ve been so busy.
11/12/18 - 11/18/18
Monday - Off
Tuesday
Wednesday - shin, hip & knee pain. Old shoes?
Thursday - wore different shoes. Shin still sore.
Saturday - was nervous to do speedwork. Roads at MIL house are dirt and not maintained beyond a snow plow every now and then. Drove 60 minutes to a gym only to find out they closed early. Returned to MIL house, bundled up to test out the roads because the gym was not open on Sunday. It was like running on a slip and slide. 2.33 mi @ 11:33. Emailed coach about moving run to Sunday and taking Monday off.
Sunday - Drove 90 minutes to a gym, ran, got Starbucks & drove 90 minutes back to MIL. 150m intervals are hard to do on a treadmill so I substituted an extra T pace mile. Ran a total of 9.65 miles. No pain so it must have been the shoes!
Monday - off
Tuesday - packed up and took the kids to SIL house. Semi-civilization at last! The town doesn’t require residents or businesses to keep the sidewalks clear. I was fuming to see the elderly having to walk in the streets with their walkers. This was by an assisted living facility on a very busy street
I bought a guest pass for the gym. I was not going to run in the streets.
Friday - Went Black Friday shopping with SIL in the morning. I wasn’t feeling great so we didn’t leave until almost 9am then didn’t stay out long. SIL furnace broke. No heat or hot water and nobody could come look at it until the next morning. I still had a headache and didn’t want to run five miles with no way to shower so I skipped my run.
Saturday - I still had an awful headache. I forgot just how dry the air is up north! I felt guilty for not running on Saturday so I added an extra Marathon Tempo mile in place of the recovery mile. We have horrible Chinese food in FL so every time I’m up north I make sure to get some. I pigged out. Oink oink.
11/12/18 - 11/18/18
Monday - Off
Tuesday
Plan: 4mi @ 12:25
Actual: 4mi@12:23
Actual: 4mi@12:23
Wednesday - shin, hip & knee pain. Old shoes?
Plan: 4mi @ 12:25 + strides
Actual: 4mi @ 11:08
Actual: 4mi @ 11:08
Thursday - wore different shoes. Shin still sore.
Plan: 4mi @ 12:25
Actual: 4mi @ 12:22
Friday - gave shin a rest. Traveled all day to Maine.Actual: 4mi @ 12:22
Saturday - was nervous to do speedwork. Roads at MIL house are dirt and not maintained beyond a snow plow every now and then. Drove 60 minutes to a gym only to find out they closed early. Returned to MIL house, bundled up to test out the roads because the gym was not open on Sunday. It was like running on a slip and slide. 2.33 mi @ 11:33. Emailed coach about moving run to Sunday and taking Monday off.
Sunday - Drove 90 minutes to a gym, ran, got Starbucks & drove 90 minutes back to MIL. 150m intervals are hard to do on a treadmill so I substituted an extra T pace mile. Ran a total of 9.65 miles. No pain so it must have been the shoes!
Modified Plan: 2mi WU + (6 x 1mi @ 9:35 w/ 2min RI) + 1mi CD
Splits: 9:39, 9:34, 9:32, 9:33, 9:35, 9:33
11/19/18 - 11/25/18Splits: 9:39, 9:34, 9:32, 9:33, 9:35, 9:33
Monday - off
Tuesday - packed up and took the kids to SIL house. Semi-civilization at last! The town doesn’t require residents or businesses to keep the sidewalks clear. I was fuming to see the elderly having to walk in the streets with their walkers. This was by an assisted living facility on a very busy street
I bought a guest pass for the gym. I was not going to run in the streets. Plan: 5mi @ 11:36 + strides
Actual: 5mi @ 11:01
Wednesday - Progression run day! I love these!Actual: 5mi @ 11:01
Plan: 1mi WU + 6mi progression (11:30, 11:15, 10:45, 10:30, 10:15, 10:00) + 1mi CD
Splits: 11:30, 11:14, 10:47, 10:30, 10:14, 9:59
Thursday - Happy Thanksgiving! Plan had 4 easy miles today. I wanted to run the Turkey Trot fundraiser that the gym was hosting. Woke up to -13 degrees outside. No way was i going out in that. Gym wasn’t open today so no running for me. Splits: 11:30, 11:14, 10:47, 10:30, 10:14, 9:59
Friday - Went Black Friday shopping with SIL in the morning. I wasn’t feeling great so we didn’t leave until almost 9am then didn’t stay out long. SIL furnace broke. No heat or hot water and nobody could come look at it until the next morning. I still had a headache and didn’t want to run five miles with no way to shower so I skipped my run.
Saturday - I still had an awful headache. I forgot just how dry the air is up north! I felt guilty for not running on Saturday so I added an extra Marathon Tempo mile in place of the recovery mile. We have horrible Chinese food in FL so every time I’m up north I make sure to get some. I pigged out. Oink oink.
Plan: 1mi WU + 4mi @ 10:21 + 1mi @ WU + 4mi @ 10:21 + 1mi CD
Modified Plan: 1mi WU + 9mi @ 10:21 + 1mi CD
Splits: 10:22, 10:22, 10:24, 10:23, 10:22, 10:21, 10:22, 10:21, 10:19
Sunday - day off and we flew back to FL!Modified Plan: 1mi WU + 9mi @ 10:21 + 1mi CD
Splits: 10:22, 10:22, 10:24, 10:23, 10:22, 10:21, 10:22, 10:21, 10:19
TeeterTots
DIS Veteran
- Joined
- Sep 9, 2014
Wow! Sounds like quite the adventure!
Sleepless Knight
Jedi Knight Seeking His Jedi Princess
- Joined
- May 15, 2008
Nice on your 10K PR. Sounds like the holiday proved to be extra adventurous.
michigandergirl
DIS Veteran
- Joined
- Mar 28, 2013
Bree
Runs on Coffee
- Joined
- Jan 5, 2009
11/26/18-12/02/18
Not much happened. Just felt really tired this week. We had some cold & windy weather which was doing a number on my ears, nose, hands and feet.
Monday - Strength training (squats, deadlifts, overhead press, lat pull down, core work)Not much happened. Just felt really tired this week. We had some cold & windy weather which was doing a number on my ears, nose, hands and feet.
- Plan: 4mi @ EA 12:25
- Actual: 4mi @ 12:15
- Plan: 1mi WU + 2x 1.5mi @ T 9:35 w/ 3min RI + 4 x 3min @ I 8:44 w/ 3min @ WU + 1mi CD
- Actual: 8.12mi @ 11:18
- Splits: 9:37, 9:40 + 8:41, 8:43, 8:40, 8:45
- Plan: off
- Plan: 4mi @ EA 12:25
- Actual: 4mi @ 12:12
- Plan: 6mi @ EB 11:36 + strides
- Actual: 5mi @ 11:42 no strides
- Plan: 6 mi @ LR 11:17
- Actual: 6mi @ 10:54
TeeterTots
DIS Veteran
- Joined
- Sep 9, 2014
Looks like a solid week of training! Our paces are so similar.... mine are 15-20 seconds slower so it’s fun to see your plan! Bummer for Raynauds, forgetting to fast and losing your charger! Way to keep up strength training! I’ve been slacking ugh!
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