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June 2017 Running Challenge
Replies
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@PastorVincent I don't know what you are talking about, I always breath two in two out....except when I don't. Honestly I'm usually 3 in 2 out but it's not like I get really bored and start counting my breathing patterns or anything.
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Hmm. I like to breathe in on left foot, out right out left, or maybe it's right in, left out, right out... Crap. I just know I'm doing it wrong.1
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@MobyCarp you rock! I really should have gotten the WWMCD? on the back of my Embrace the Suck shirt!
The great thing about the course for my upcoming 5k is it's basically a route I run all the time. It's a state park 15 min from me that is a big lake, with a nice, paved path all the way around it, which is almost exactly 3 miles long. Tons of runners in my area go there for their training, because there's also an outer ring road with more elevation gain, so there are different options for how much distance and how many hills you want. It's my go-to location for when I'm adding distance to my long runs, and I don't want hills too, lol.
And it's true, the course isn't 100% perfectly flat. But I think my familiarity and comfort with the location will really help in this instance. It's also a women-only race, with self-placing corrals, and they're hoping to reach 1,000 participants, though some of those will be doing the walk, not the run, so it shouldn't be too difficult to deal with initial crowding. We'll see what happens!
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Sometimes, in the middle of the day, you come to a terribly obvious conclusion that you already KNEW, but were letting pride get in the way of..... Today's example courtesy of MNLittleFinn and his bruised ego:
I set my Garmin back to alerting me whenever I am out of z2. I will use this while I am road running, as I am planning on my trail runs to be "hard" days anyway, with all the elevation. I came to this conclusion for two *kitten* obvious reasons:
1: I've been running too hard on ALL of my runs, and need to get back to having more time spent in E, I'll still be too high (probably), because I'm always out of E average on trail for some reason. Hopefully though, this way I'll at least control for it and get my E time back to a more reasonable range.
2: This one should have been obvious too. Because I run too fast, I'm spending LESS TIME ON FEET! Since I'm trying to transition to Trail/ultra training, I need to spend MORE time running, not LESS... Duh!
Looking at cut off times for my upcoming "races" I have it in quotes because I'll be running 2/3 just for fun/experience/training.
Eugene Curnow Marathon: 22 min/mile
Ely Marathon: 18 min/mile
Wild Duluth: 17 min/mile
Now, this is overall times and, obviously, aid station stops on the 2 trail races will add time, but there are only 7 and 8 aid stations respectively.
So Assuming I even spend 5 minutes at each (that would be a LOT) That maxes out at 40 minutes, which takes 1:15 per mile off of my allowable average pace on the ultra, dropping it to 14:45/mile I'd need to move, which, oddly enough, is what the McMillan Calculator gave me for a pace (Using a horribly incompatible 5 mile time, but hey, it's my delusions, right?).......
.... So, what's all that saying? Not much to you guys, but it says to me: STOP WORRYING ABOUT YOUR RUN TIMES AND GET TIME ON FEET YOU NEED A DIFFERENT MINDSET YOU DOLT!
Sorry for the insane rambling.... it was, once again, more stream of thought typing...3 -
Date :::: Miles :::: Cumulative
06/01/17 :::: 2.4 :::: 2.4
06/02/17 :::: 0.0 :::: 2.4
06/03/17 :::: 8.4 :::: 10.7
06/04/17 :::: 3.1 :::: 13.9
06/05/17 :::: 3.3 :::: 17.2
06/06/17 :::: 3.5 :::: 20.7
06/07/17 :::: 5.0 :::: 25.7
06/08/17 :::: 0.0 :::: 25.7
06/09/17 :::: 3.6 :::: 29.3
06/10/17 :::: 7.8 :::: 37.0
06/11/17 :::: 7.5 :::: 44.5
06/12/17 :::: 2.8 :::: 47.4
06/13/17 :::: 4.0 :::: 51.4
06/14/17 :::: 2.6 :::: 53.9
06/15/17 :::: 3.3 :::: 57.2
06/16/17 :::: 0.0 :::: 57.2
06/17/17 :::: 8.5 :::: 65.7
06/18/17 :::: 3.3 :::: 69.0
06/19/17 :::: 3.4 :::: 72.4
06/20/17 :::: 5.6 :::: 77.9
06/21/17 :::: 3.0 :::: 80.9
06/22/17 :::: 0.0 :::: 80.9
06/23/17 :::: 3.0 :::: 84.0
06/24/17 :::: 3.2 :::: 87.1
06/25/17 :::: 8.0 :::: 95.2
06/26/17 :::: 2.5 :::: 97.7
06/27/17 :::: 4.9 :::: 102.5
06/28/17 :::: 3.0 :::: 105.6
06/29/17 :::: 3.1 :::: 108.7
Goal = 100 miles
And one more day of "better run while the running is good" - so this will probably be my last June run and I'll take my rest day tomorrow. Which puts me at 108.7 out of my goal of 100! Woohoo! This is actually my second highest month as last August during my summer training for my HM I peaked at 110 miles. Which means this training cycle I should be in good shape to top that by a bit.
Not sure how I'll set my July goal. I'll have to do some calculation as I will have some travel in there (to the always hot and humid midwest).
Good luck finishing up your month everyone!
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I'm back home (early) after that issue with my back-packing trip in Glacier National Park. I don't plan to run today or tomorrow... I'm going to try to rest up and figure out what is next. I'm not sure whether it's another half marathon or trying to train for a full marathon. The first thing is to start eating better again, but not sure what after that.
Also, here is a panorama pic from the Glacier National Park Half Marathon course:
6/1 - 5.20 miles (also starting a diet change to increase carbs slightly)
6/2 - rest
6/3 - 9.00 painful and slow miles in sweltering heat with the sun beating down
6/4 - rest
6/5 - 5.25 miles not as hot as Sat., but still hot (need to stop making excuses for slow pace)
6/6 - 5.37 miles - early am, so started out dark, but nice and cool out
6/7 - 5.00 miles (early am, nice and cool again... had to add some distance to get up to the full 5 miles)
6/8 - 13.18 miles (started out 3am and tired along with GI distress, terrible pace but stuck with it - improved as I got to the last few miles - average total pace 11:13)
6/9 - rest (backpacking in evening, not counting non-running miles)
6/10 - rest (backpacking, not counting non-running miles)
6/11 - rest (backpacking, not counting non-running miles)
6/12 - 6.60 miles, fairly warm, totally new area while traveling for work, slow average pace
6/13 - 6.93 miles, still warm, new area (paved trails mostly today), slow - need to work on that speed
6/14 - 6.12 miles, not quite as warm, but 74% humidity still was tough - still slow
6/15 - rest
6/16 - rest
6/17 - 14.30 miles... hot, slow pace. Stopped and re-filled my water bottle 3 times.
6/18 - rest
6/19 - 6.19 miles - plan was for 7 miles, but got started late because I woke up with low BG (46 mg/dl). Still could have done 7 miles, but ended early because the stuff I ate for the low BG was causing some issues.
6/20 - 6.83 miles. Good pacing, so almost no walking. Still slower than I want, but at least kept pace more even.
6/21 - Unplanned rest day. Plan was for 7 miles on a traveling (driving) day. Fell behind on driving schedule and not feeling well anyway. Stomach upset due to poor nutrition on the road and dehydration (worsened by sickness).
6/22 - 3.07 miles. Got up before sunrise and banged out some miles on the dreadmill. Not enough, so I'm still behind schedule a bit. I need about 2 more miles + the HM on Sat. to reach goal (no running after the HM because I'll be backpacking).
6/22B - 3.03 miles on a trail. Not high quality miles... still nutritional issues.
6/23 - Rest
6/24 - Glacier National Park Half Marathon (2:10:07)
6/25 - Rest (Backpack Glacier National Park 18.2 miles 3K+ elevation up, 3K+ elevation down)
6/26 - Rest (Backpack Glacier National Park, 11.3 miles)
6/27 - Rest
6/28 - Rest
6/29 - Rest
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@midwesterner85 I kind if had to chuckle at your 2 "rest" days after your HM.... backpacking is hard work!1
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@MNLittleFinn No doubt... the first day was a very long and tough day because of the distance and elevation - and a few snow fields were not so bad to be terribly more difficult hiking, but at 7,600 ft. and snow reflecting sun, I got a bit of a burn despite wearing sunscreen. On the 2nd day, it was especially difficult because I was so dehydrated and struggling to inconveniently get water wherever I could through my backup Life Straw.
TMI on the dehydration:On that 2nd day where I decided to hike out early to the nearest trailhead, I was sweating so much that I lost everything I was drinking through sweat. I only urinated once all day. In fact, in the evening I finally got back to my car and went out to a convenience store where I bought 2L of water and 1L of diet soda. I drank all of the water and 1/2 of the soda that evening and yet I still wasn't able to pee until the next morning.0 -
midwesterner85 wrote: »@MNLittleFinn No doubt... the first day was a very long and tough day because of the distance and elevation - and a few snow fields were not so bad to be terribly more difficult hiking, but at 7,600 ft. and snow reflecting sun, I got a bit of a burn despite wearing sunscreen. On the 2nd day, it was especially difficult because I was so dehydrated and struggling to inconveniently get water wherever I could through my backup Life Straw.
TMI on the dehydration:On that 2nd day where I decided to hike out early to the nearest trailhead, I was sweating so much that I lost everything I was drinking through sweat. I only urinated once all day. In fact, in the evening I finally got back to my car and went out to a convenience store where I bought 2L of water and 1L of diet soda. I drank all of the water and 1/2 of the soda that evening and yet I still wasn't able to pee until the next morning.
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KatieJane83 wrote: »I've heard of all this breathing pattern stuff. I used to think I should look into it and try to figure it out. Then I thought, well, I'm running...and I'm breathing....and I'm not dying...so, if it ain't broke, don't fix it, lol.
I saw a comment the other day that runners should only ever practice breathing through their noses and not through their mouths as you get more oxygen that way. I haven't yet got my head around that.1 -
6/01 - 7.02 miles @ 9:53
6/03 - 10k Race - 50:56 - 8:14
6/03 - 5k Race - 27:06 - 8: 35 (back to back with 10k, 7 mins rest between)
6/05 - 6.51 miles @ 10:31
6/06 - 6.02 miles @ 9:39
6/07 - 6.02 miles @ 9:30
6/08 - 7.01 miles @ 9:37
6/10 - 15 miles @ 10:46
6/11 - 9.01 miles @ 10:36 - 90+ degree weather, ran slow to compensate
6/12 - 8.01 miles @ 10:38 - 90+ degree weather, ran slow to compensate
6/13 - Thinderstorms forced rest day
6/14 - 10 miles @10:50 w/ 894' evevation - very humid could not maintain pace
6/14 - 5 miles @11:06 - second run later in day when not as hot
6/15 - 9 miles @ 10:58
6/16 - 12 miles @ 10:46
6/17 - Rest day
6/18 - forced rest day due to thunderstorms
6/19 - 13 miles - "long run with fast finish"
6/20 - 8 miles - moderate run - Low zone 2
6/21 - 6.55 miles @ 9:43 pace
6/22 - 2.5 miles @ Zone high zone 2, then 4 miles zone 3 and 4
6/23 - Planned rest
6/24 - unplaned rest
6/25 - 19 miles easy pace
6/26 - 6.11 miles recovery pace
6/27 - 6.55 miles @ Avg 9:24 pace
6/28 - 7 miles@ 9:32 pace
6/29 - 6 miles - Threshold pace
Summer Goal: Get my marathon pace below 9 minutes.
Official Marathon PR: 4:11:28
Next Races (more as I find them):
07/28/17 - Liberty Mile - 1 mile race just to see what a short run really is
10/14/17 - Stop, Drop, and Run - Fireman style obstacle course - 5km
05/06/18 - Pittsburgh Marathon - aiming for sub four hours.
So today's run was an accident. I started out okay, but a mile or so in was gettin reports from my Apple Watch that my HR was in zone 3, and breaking into zone 4. Ops. So I did the only sensible thing, I sped up and held that pace best I could. By 53 minutes I was out of steam and had lost like 2+ minutes on my pace. I had only a little be left to reach 6 miles, so pushed through it best I could and then stop and walked for like a 1/2 mile to let my heart rate fall back to normal levels.
Also, I saw this frog. Up on top of a gate. Just chilling. No idea how he got up there.
Was there when I headed out, and still there when I got back. *shrugs* Everyone has to have a place to chill I guess.6 -
midwesterner85 wrote: »6/24 - Glacier National Park Half Marathon (2:10:07)
6/25 - Rest (Backpack Glacier National Park 18.2 miles 3K+ elevation up, 3K+ elevation down)
6/26 - Rest (Backpack Glacier National Park, 11.3 miles)
@midwesterner85 this is obviously some definition of "rest" I wast not previously aware of.
Congrats on you HM and hiking trip though!1 -
Date Miles MTD ------ ----- ------- Jun 04 5.0 5.0 Jun 05 3.6 8.6 Jun 07 3.7 12.3 Jun 09 3.6 15.9 Jun 10 5.1W 21.0 Bare Cove Jun 11 5.1 26.1 Jun 13 3.7 29.8 Jun 14 3.7 33.5 Jun 17 6.2 39.7 Jun 20 3.7 43.4 Jun 24 3.7 47.1 Jun 25 5.1 52.2 Jun 27 3.7 55.9 Jun 29 4.3 60.2
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girlinahat wrote: »I saw a comment the other day that runners should only ever practice breathing through their noses and not through their mouths as you get more oxygen that way. I haven't yet got my head around that.
Yep. "In twice through the nose, out once through the mouth" is what I was taught at one point. Never actually tried it though.0 -
Got hot and humid earlier today (despite being up north) so just did 10 easy miles. Legs felt off at the end and I still had a swim & bike ride left on the schedule for today so I left it at 10 debating just running to/from tomorrow's baseball game after doing an AM 13 mile run to reach my number. I'll play it by ear.
6/1 - 2 miles
6/3 - 3.5 miles
6/4 - 13 miles (1:36 run @ IM Raleigh 70.3)
6/6 - 3 miles
6/7 - 7 miles
6/8 - 3.5 miles (post ride)
6/10 - 10 miles
6/11 - 12 miles
6/12 - 11 miles
6/13 - 9 miles
6/14 - 1 mile (post ride)
6/15 - 10 miles
6/17 - 13 miles
6/18 - 11 miles
6/21 - 3 miles
6/23 - 2 miles
6/25 - 13 miles
6/26 - 5 miles
6/28 - 11.5 miles
6/29 - 10 miles
Total: 153.5 miles
Goal: 180 miles
Remaining: 26.5 miles
2017 Race Schedule:
1/29 - Chilly Willy Duathlon (1:07:48 - 20:05 1st 5K/21:16 2nd 5K - 1st AG, 3rd Amateur)
2/5 - Best Damn Race 1:50 pacer
5/5 - Pittsburgh Marathon (withdrew at mile 16 - 1:32 split @ 13.1)
6/4 - Ironman 70.3 Raleigh - 4:43/1:36 run - Qualified for Ironman 70.3 World Championships
8/25 - Ironman Coeur D'Alene
9/10 - Ironman 70.3 World Championships3 -
@Ohhim I am always amazed at thr numbers you put up, especially combined with the cycling and swimming. With how you train, I can't wait to see how you do at thr IMWC 70.3 in November. You make my numbers loom puny, but that's fine with me, you're a beast!0
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1---5.06
3---6.31
4---6.29
6---3.69 walk
7---4.37
9---3.76
10---6.34
11---5.19
13---3.64
15---3.56
16---mtn bike 4.95 miles
17---2.5 walk
18---2.04 run +7.8 mile bike
20---3.14 walk
21---3.22 walk
23---3.41
24--- 3.26 run, 4.53 hike
25---2.77 run, 4.18 walk
28---3.44
29---2.98
83.59/70
Upcoming races
AIM for the Cure- 5K, virual run
July 8- XTERRA Jurassic Trail Run, 5K. Glen Rose,TX
Dec 2- POOP trail run, Hoping for a half! Norman OK.
Pre-op PR's
1 mile 8:27 5k 24:42. 10k 1:00.52. HM 2:17.28
Post-op Training PR's
1 mile 10:11 5k 34.27 10k 1:20.252 -
@Stoshew71, I really hate it when my uterus falls out.
@MNLittleFinn, wow!
As to breathing, my (80 year old) dad told me to breathe in for two counts, out for two. Oh, yeah, he was Army and ran in the Los Angeles marathon back in the day. Ha, it's all I can do not to trip over my own feet. Count? Who needs it?4 -
My Garmin sometimes annoys me on the treadmill. Like today, it was way behind my actual pace. I did 6.25 miles but Garmin only said 5.8. Silly Garmin.
And with today's run, I have officially reached my goal with room to spare. 102.2 total miles for June. Won't get to run tomorrow, so there's where it will stand.
Not sure what goal to set for July. I'm moving in the middle of the month so there will be a full weekend with no running. Plus my hip continues to bug me from time to time so I'd like to try to rest it a bit. July will definitely be lower mileage than most months.5 -
I saw a comment the other day that runners should only ever practice breathing through their noses and not through their mouths as you get more oxygen that way. I haven't yet got my head around that.
"Mouth breathing is by far the best way to breath while running, largely because it brings in more oxygen than breathing through the nose. It get's better: Forcing air through the nostrils can tighten your jaw and other facial muscles, and tension is never good for running."
From a google search with runnersconnect as the source. Other articles say the same and I also read the same on forums, you should breathe through your mouth.2
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