ORRRC Just Dash 5k

The Dayton Ohio River Road Runner’s Club (ORRRC) puts on many great events throughout the year. Each January and February they host a Splash & Dash event which combines a pool swim, followed by a 5k race.

The 2019 Splash & Dash was held on January 27th at the Xenia YMCA.

Participants choosing not to splash could also participate in the run only, or “Just Dash 5K”

As someone who is not a very strong swimmer, and did not want to get wet prior to running in 30 degree weather, I chose to complete the run portion only, the Just Dash 5K. This event was my first race of the year and I finished my 5K in 27:12.

2018 Turkey Trot Half Marathon

On Sunday November 25th I volunteered as a Pacer for the Dayton Turkey Trot Half Marathon, a race that is now part of the largest Thanksgiving running festival, the American Turkey Tradition.

The Dayton Turkey Trot included either a 5k or Half Marathon option with both distances starting together at 8:45 am at Welcome Stadium.

The Half Marathon is a flat out and back run along the bike path, with a Turkey Tradition Finishers Medal, and a hot gooey cinnamon roll waiting at the finish line.

I will run 13.1 miles for a cinnamon roll.

Overall this is a fun event and a nice Turkey themed run on the Sunday after Thanksgiving. It is an especially convenient option for those of us that are busy either traveling or cooking and therefore unable to run on Thanksgiving Day. Of course with other local races throughout the Thanksgiving weekend, many people participate in more than one Thanksgiving race.

This was my second time serving as a pacer for this race.  Typically pacers are expected to finish 30 second ahead of their predicted time.  I was pacing the 2:15 and finished in 2:14:18.  Of course no one was running with me at the end, but it feels good to know I was on pace regardless.  Thank you Garmin! I couldn’t have done this without you.

2018 Turkey Prediction Run

The ORRRC hosted the Turkey Prediction Run Sunday November 18th at the Kettering Recreation Center.

A refreshing break from the usual race format, the Turkey Prediction run is not about being the fastest runner, but rather the ability to accurately predict your finishing time without the use of a watch or other timing device. The top 15  participants who finished the closest to their predicted time each won a frozen turkey just in time for Thanksgiving.

The race is between 3 and 4 miles, with the exact course and distance not being announced until registration just prior to the race, when runners submit their predictions.

Based on a 9 minute mile pace that won me a turkey at last year’s event, I predicted a finish time of 32:18 for today’s 3.7 mile race. This would be an easy and comfortable run at a pace I thought I could maintain without my watch. I was wrong, and ended up finishing just over 2 minutes ahead of my predicted finishing time. The results are listed based on how close each runner was to their prediction. I finished 92nd of 157 predictors.

Thanks Event Photos by Tracy for capturing photos at this race.

 

#1 Select Comfort.  Pick the shoe that is most comfortable for your foot. Remember each person is different and the shoe that works best for your friends may not feel as comfortable for you. It may be tempting to select a shoe based on color, or design but above all your comfort is the most important factor in choosing your future “Sole-Mate.” That may mean limiting yourself to certain some brands and not always following current trends, but if the shoe fits, wear it.  Picking a shoe based on looks is a very common mistake, and can be avoided by focusing on the fit and feel of the shoe instead of fashion.

#2 Get Fitted. Get properly fitted for running shoes at a knowledgeable running store. Go to a specialty running shop where a salesperson can watch you run and help you select a pair of shoes to meet your specific needs.  The sales person will observe your stride and whether you have narrow or wide feet, tend to pronation, or need extra support.  They may also ask questions about your current shoes and running schedule.

#3 Size Up. Typically your running shoes may be 1/2 size to even 1-1/2 sizes bigger than your normal non-running footware to accommodate for swelling as you run.  Also throughout the day your feet swell, so it is best to buy running shoes after 4pm to get the correct size.  Many people are self-conscious about the size of their feet and may end up selecting tight fitting or too small shoes.  Do not be intimidated by the number on the shoe.  Selecting a proper fit reduces blistering and toe nail issues.  Your feet will thank you for selecting a bigger size, especially if you are buying trail shoes.  

#4 Bring Stuff. Bring your current running shoe with you for reference. Take note of where the shoe wore out and observe any issues you may have experienced. If your toes poke through the mesh you may need a larger size shoe or a pair with a wider toe box. Bring your socks and any inserts along as well to test with your potential new shoes. It is important to try on the shoe with the socks you plan to wear. If you are selecting winter shoes you may need extra space for thicker wool socks.

#5 Shop Locally. You may be able to find shoes a few dollars cheaper online, however I choose to support my local running shop by buying shoes in the store. I appreciate being able to try on a wide variety of brands and sizes and having knowledgeable staff there to help. Personally, after running for a over 20 years and I know what like without needing a lot of help with my selection, but it is nice to be able to refer friends, teammates, or my coaching clients to the store for assistance. Our running store actively supports the local running community and hosts classes, events, and packet pickups for local races. They also sponsor a few different kids running teams.  It is especially convenient if you need to grab some last minute race fuel.

#6 Ask questions. Remember to ask for any discount or deals.  Many specialty shops offer discounts to running club members.  Ask about the return policy.  Some stores will accept a return after you have taken the shoes out for a test run,  if the shoes don’t end up working out.  Many running stores also host running groups or training programs. My local store has an annual spring sale that is worth attending to pick up cheaper shoes.

#7 Have Fun. This is your running journey. Pick the shoes you love and wear them proudly. You are a runner, and hopefully you have found your Sole-Mate.  If you found a shoe you love you may want to get a second pair in a different color, because by the time they wear out in 300-500 miles, the shoe may no longer be available.

If this review was helpful to you, please leave a comment.

2018 Girls on the Run Fall 5k

The annual GOTR Fall Celebration 5k was Saturday November 17th at 10am at Welcome Stadium.

I am proud to support the Girls on the Run organization again as a running buddy for this race. Each girl runs with an adult Buddy, and today I ran with Kylia as she finished her first 5k in a time of 36 minutes flat.

I am so proud of this girl for running the entire race and finishing strong. I hope she will gain confidence and determination through running and her involvement in the Girls on the Run program.

The 2nd Annual Marathon Training Academy Virtual Half Marathon

A virtual race is a race that you can run or walk in any location, with the flexibility and convenience of running any time of day and at your own pace. You can run your favorite running route, run on trails or a track, use a treadmill, or complete this run as part of another race. The options are open, as long as you finish the distance.

The official race date was November 19th, which is MTA Coach Angie’s Birthday, but participants had the whole month of November to complete their Virtual Half Marathon Race.

Registered participants received a “Release the Kraken” finishers medal, MTA technical running hat, as well as a half marathon training plan for a specific finishing time of their choice.

I decided to complete my MTA Virtual Race by running a Half Marathon on my Birthday.

Results are unofficial and do not need to be submitted. However, I finished this run in 2:01:55 and celebrated my birthday by completing my 25th Half Marathon. I love being able to support my favorite podcast by running this race, and can’t wait to receive the awesome finishers swag.

Garmin 235 or 645?

I recently upgraded my Garmin 235 with a Garmin 645 watch. I could not be happier with this decision and purchase.

If you are in the market for a new watch or planning to buy a Garmin, I suggest checking a Marathon Expo at a nearby race for a Garmin booth. I bought my watch at The Air Force Marathon Expo to save 10% on my purchase. Garmin watches almost never go on sale, and with a fairly hefty price tag it is worth going to an Expo if possible to get a deal.

So what’s the difference between the 235 and 645?

The 645 watch has a slightly smaller face, silver bezel, and the quick release changeable watch bands. I was drawn to this watch because of its dressier look. I really like the black band and sliver bezel combination especially when I dress up.

Both watches offer sleep tracking metrics. The 235 tracks light sleep and deep sleep, but I have noticed the 645 also includes the REM cycles.

Both watches include heart rate monitors on the watch. The 645 heart rate monitor is slightly more comfortable and doesn’t make a huge dimple on my wrist, as the 235 did, although I eventually got used to it and it wasn’t a big deal.

The 645 has quick release bands, the 235 doesn’t. I love the option to occasionally wear a different color watch band, and easily swap to the teal or cherry red bands I bought for a few bucks on Amazon.

The 645 watch has the option for Garmin Pay, which allows you to make purchases right from your watch. I haven’t set this up yet, but it would be convenient if I wanted to buy something while I was out running as I don’t typically carry my wallet or credit cards with me during runs.

Both watches can calculate an estimated VO2max and predict race finishing times.

The 645 watch also includes Training Load and Training Status.

Training Load is a measure of effort over the past 7 days, including exercise duration and intensity. Training Load shows if your load is too low, optimal, or too high.

Training Status shows how your training affects fitness and performance. It is based on changes to your Training Load and VO2Max. Trading Status includes categories such as: detraining, unproductive, recovery, maintaining, productive, peaking, and overreaching.

The 645 watch also measures HRV stress. Stress and rest are measured through variable heart rate to calculate an all day stress score.

The 645 watch can track how many fights of stairs you climb or descend each day, the 235 didn’t. My office is on the second floor, and I climb 24 steps, plus 12 more each time I enter the building. It is fun to see this stat on my watch as I go up and down stairs frequently throughout the day.

Both watches can receive smart alerts from your phone and sync directly to your phone through Bluetooth using the Garmin Connect App.

The charging cables for both the 235 and 645 watches look the same. I get an error message if I try to use the 235 cable for the 645, but I am still able to charge my watch with it. I like this style clip on plug that both of these watches use because you can see the watch face while it charges.

Both watches can track running, treadmill, or biking. The 645 watch also includes categories such as cardio, strength, hiking, and the ability to add your own custom categories. I added a category for “dance party” and can select this directly from my watch when I dance. On the 235 I used the Other category for other types of exercise or walking.

The 645 watch also has a music option 645M (M for Music), which I opted not to buy, as I rarely run with music and when I do I just use my phone. The 645M watch allows you to preload the watch with music from your computer and play using Bluetooth head phones while you run. Playing music through the watch does drain the battery quicker. Other than the ability to play music, the 645 and 645M watches are the same.

So what watch do I recommend?

The Garmin 645 is my top choice, or 645M if you like to listen to music. I also tried on the Fenix 5s watch and felt it was way too big for my small wrist. I like the fit and look of the 645 much better. The 645 is much cheaper than the Fenix 5s or 5s Plus.

But if you can not afford the Garmin 645, or you think you don’t quite need all its options, the 235 is also a great watch. After I upgraded myself I gave my 235 watch to my daughter and she loves it. The 235 is also a slightly older watch and you may find a good deal on Amazon or eBay as people sell their old 235 watches when they upgrade to a newer model.

Good luck finding the right Garmin for your needs. Remember to check the Expos for sales, especially if you live near or plan to attend a large Marathon.

Please leave a comment if this review was helpful.

2018 Race to the Holidays 5K

Race to the Holidays 5k was Sunday November 4th at 2pm at Oak Grove Park in Centerville. Packet Pick Up was Saturday afternoon at Up and Running, and also included a late registration option which we took advantage of for this race and registered for $15 each. I registered myself and my daughter Jaina.

The course was a fairly flat loop on the path around Oak Grove Park. We ran a very similar route on this path during another 5k race two years ago.

I was feeling slightly under the weather today, and woke up with a bit of a cold, but I wanted to do this race for my daughter because I knew she would do well today.

And the results are in, my daughter Jaina won the Race! She finished 2nd overall and was the female winner with a time of 22:03. She received a $10 gift card to Up and Running as her prize.

I finished 11th overall and 6th female with a new 5k race PR of 23:57. Although I have done it once before in practice, this was my first time breaking 24 minutes during an actual race. I also got a High-Five from Mickey Mouse during the race.

I dedicate this PR to Jaina because she is my inspiration. She is super fast and has been helping me train.

I can feel the buildups we run together making me faster, and I have a PR to prove it. Thanks Jaina!

Today was my first race in the new shoes, Brooks Launch 4. I am quite pleased with my Brooks so far, and these shoes match the path.

2018 ORRRC Cross Country 5k

The Cross Country 5K was at 10am on October 13th at Grant Park in Centerville.

This race is sponsored by the Ohio River Road Runners Club (ORRRC) which is the local Dayton chapter of the Road Runners Club of America (RRCA). Our club is the 16th largest club, and puts on a wide variety of races each year many of which are free to members.

The Cross Country 5k is part of the team series events, and a few of my teammates on the 5 Rivers Running Team also ran. There are 11 monthly team events in the series, which have a fun team scoring for the registered teams. These races are also open to runners not associated with a team.

This years race, which was moved to a brand new course, was a slightly longer than a usual 5k, and according to the race website covered 3.3 miles.

Race finishers received a green cooling towel with the Ohio River Road Runners logo.

The 5 Rivers Running Team is the only team that practices together with two weekly track speed-work sessions on Monday and Wednesday nights. Many members of our team also do long runs together on Saturday mornings.