April 2016 Running Challenge
Replies
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@_nikkiwolf_ I think you're convincing me to, just have to figure out what....both my pairs are the same shoe right now!0
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Random thought/question on HM course and hill running I had: http://community.myfitnesspal.com/en/discussion/10374611/training-some-hill-running?new=10
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1---rest
2---6.79
3---7.38
4,5---tired
6---5.20
7---7.28
8---6.96
9---3.9 walk
10---6.35
11---rest
12---5.41
13---4.56
14,15--- nah
16---6.45
17---7.09
18---3.32 My hips were off kilter by an inch and a half. Went and saw PT, so much better.
70.69/130 miles
"Don't let fear decide your future" Shalane Flanagan. Olympic Bronze Medalist
Upcoming races:
04/24/16 OKC Memorial Half
10/16/16 THAT dam half, Lewisville TX
11/05/16 Jenks Half Jenks OK
Run the year 2016 595.24/ 20163 -
Nice Run @Elise4270 Glad you got things straightened out at the PT1
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1/4........5k
3/4........6k
4/4........3k
6/4........6k
9/4........2k
10/4....10k
12/4......5k
13/4......5k
18/4......7k
Running Thoughts:
Missed two jogs and 15k this wknd, drank some beer instead. No chance of hitting my targets distance now. Nevermind.
goals
1. 18 runs.............................9
2. 115km total......................49k
3. 4 runs a week...................Done
4. quickest 5km of 2016
5. quickest 10km of 2016....done, 3mins quicker.
6. 11 km long run
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username301 wrote: »1/4........5k
3/4........6k
4/4........3k
6/4........6k
9/4........2k
10/4....10k
12/4......5k
13/4......5k
18/4......7k
Running Thoughts:
Missed two jogs and 15k this wknd, drank some beer instead. No chance of hitting my targets distance now. Nevermind.
goals
1. 18 runs.............................9
2. 115km total......................49k
3. 4 runs a week...................Done
4. quickest 5km of 2016
5. quickest 10km of 2016....done, 3mins quicker.
6. 11 km long run
It happens. I prob won't hit mine either. But it's fun tryin'.1 -
April Running Totals (miles)
4/1 – scheduled rest day
4/2 – 13.31 easy
4/3 – 7.83 easy
4/4 – 4.59 easy 30 minutes + 4 strides
4/5 – 14.14 warm up + speed work
4/6 – 5.18 easy
4/7 – 11.45 – short warmup, long speed work
4/8 – scheduled rest day
4/9 – 7.30 speed work
4/10 – 11.67 easy
4/11 – 3.87 easy
4/12 – 7.78 warm up, speed work, cool down, commute
4/13 – 3.92 easy
4/14 – 7.30 warmup + light speed work
4/15 – 3.86 easy
4/16 – travel day, no running
4/17 – 2.70 very easy
4/18 – 26.39 Boston Marathon (couldn’t' run good tangents)
April total to date – 131.29
Nominal Challenge Goal – 200 miles
Real Goals: Taper well. Arrive at Hopkinton healthy. Run Boston well. Recover well.
Today's notes – I just browsed 111 posts, and see y'all have my splits that I neglected to have texted to myself. My sister told me my 3:23:01 finish, compared to 3:23:04 on Garmin, which I know to have inaccurate start and stop by a bit. Not bad for an estimate.
What happened: It's crowded. I was a middle of the pack runner. This is different from any other race I've run; it was 10 miles before I could truly pick my pace instead of being constrained by the crowd. I didn't see a whole lot of people deliberately running together, but it worked out that people I'd like to pass were too many abreast and there was too much traffic for reasonable sideways maneuvering in the first 10 miles. As a result, I didn't run the first 6 miles as fast as planned. Turns out that wasn't such a bad thing.
I was feeling the effort by the halfway point. Saw 1:36 and change on the Garmin as I crossed the 13.1 mat, and thought, "Holy *kitten*! I've run a half slower than that." Yeah, I'm in better shape now, but still . . .
One of the best decisions I made was at mile 14, I decided to run the next 2 miles easy. Did that, and my downhill practice paid dividends on the drop at Lower Newton Falls. Then I had the energy to run the hills of Newton. As I passed people on the way up, I'd tell them "Hills for breakfast!" Also shouted that at the top of the 3rd Newton hill, and a spectator shouted back, "My man!"
Heartbreak Hill was long, but not all that steep. It wasn't a problem. Got to the top, and finished my hills for breakfast. Was glad to see Boston College, which meant no more hills.
The last 4 miles were painful. I told myself it was okay to run the rest of the race easy. But still, by mile 23 my calves were hurting and my left foot hurt where the old stress fractures had been. Finishing healthy was higher priority than finishing fast. I took a walking break. Ran some distance less than a mile, and took another walking break. And that was the pattern. I'm grateful I happened to be on a running interval when I passed my coach, but I still needed another walking break in the last mile. I did manage to run Hereford Street and Boyleston Street all the way to the finish line, but by that time I don't think I was any faster than an 8:00 mile while running. And of course the miles with walking breaks were slower.
The weather did just as it was forecast. It got warm in Hopkinton, so I got to put my throwaway gloves back in my drop bag (on the bus for the VIP program, as opposed to having to make that choice before leaving Boston for general runners). Ripped and pitched my throwaway pants when it got warm enough for shorts. Donated by throwaway jacket when it got warm enough for a singlet. Applied the SPF 50 sunscreen I was given when I got on the bus; bless that VIP program, I didn't find time to buy sunscreen. I know it worked, because I missed a spot.
It got chilly as we approached Boston. The mylar blanket they gave me was better than nothing, but really inadequate. As I was making my way to the VIP lounge to get my drop bag, both calves cramped up bad and I couldn't stand. A guy and a woman were there to hold me, they got a wheelchair, and he massaged my calves to work out the knots. He says, "Are you MobyCarp?" Turns out he's an online friend of my sister, there to support his wife who was running.
Hobbled to the VIP lounge. Got my bag, put on my warmup pants, changed to the Boston Marathon Tee, put on the 2016 Boston Marathon Celebration Jacket now that I've earned the right to wear it. Met my sister and other runners from Rochester at a local bar and grill, but didn't order anything because I'd been on a See Food Diet since crossing the finish line. That seemed to help the cramps.
Made the decision to walk back to the hotel, because if I took the T and had to stand that would be harder on my legs. Felt pretty good by the time I got back to the hotel, but didn't have the emotional stamina to go to the after party.
So . . . I qualified for Boston 2017 by 31 minutes. I missed all my time goals, finishing 2:08 slower than I ran Buffalo 2015. I missed my standard goal of running the entire race. In a week I'll know better, but I think building a strong base will help with my recovery; already I feel better than I did a comparable time after completing Buffalo last May. But I need to figure out what I'm going to do about electrolytes going forward. The cramping reinforces that I learned the right lesson about not replacing electrolytes well enough at Buffalo, but failed to come up with a good enough solution to that problem.
I didn't think it was that hot, but other runners commented on that after the race. Then again, the same thing happened at Buffalo with some similarity in the weather. I'll have to think about what that means, whether I want to keep running marathons, and if so what adjustments I need to make.
But today is not the day to make that kind of decision. I need some time to recover, let the emotional experience sink in, and assimilate both what happened and how I feel about it.
2016 races:
January 1, 2016 Resolution Run 7.5 mile (Mendon, NY) finished in 53:58
January 9, 2016 Winter Warrior Half Marathon (Gates, NY) finished in 1:30:59
March 12, 2016 Johnny's Runnin' of the Green 5 mile (Rochester, NY) finished in 32:32
March 26, 2016 Spring Forward Distance Run 15K (Mendon, NY) finished in 1:05:24
April 18, 2016 Boston Marathon (Hopkinton, MA) finished in 3:23:01
April 24, 2016 Flower City Challenge Half Marathon (Rochester, NY)
May 15, 2016 Highland Hospital Lilac Run 10K (Rochester, NY)
June 19, 2016 Medved 5K to Cure ALS (Rochester, NY)
July 16, 2016 Shoreline Half Marathon (Hilton, NY)
September 18, 2016 Rochester Marathon (Rochester, NY)
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4/1-Run 4.1 miles
4/2- Rest
4/3-Run 3.27 miles
4/4-Cycle
4/5-Walk-3 miles
4/6-Run-4 miles.......Total Running Miles 11.37
4/7-Cycle
4/8-Run 3.1 Miles
4/9-Walk 4 Miles
4/10-3.1 Miles~Ran my first 5K~...Total Running Miles ~17.57~
4/11-2 Miles~
4/12-Rest
4/13-3.17 Miles
4/14-Motorcycling
4/15-4-Miles
4/16-Out Riding .........
4/17-Rest
4/18-4.38-miles ~ ...Total Running Miles ~~31.13~~
Congratulations!! MobyCarp on your Boston Marathon finish!!!3 -
That was a wonderful race report, @MobyCarp . You accomplished something really big and you should be proud.3
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4/01: Off, rest day
4/02: 12 miles, long and easy
4/03: 8K race - 36:36 (7:22 pace) - new PR! + 1 mile warm up
4/04: 4 miles, easy
4/05: 5 miles, easy
4/06: 5 miles total, 2 miles @ 7:38 (LT) pace (am)
4/06: 4 miles, easy (pm)
4/07: 5 miles, easy
4/08: Off, rest day
4/09: Half Marathon - 1:53:11 - treated as a long run with strong finish
4/10: 4 miles, easy
4/11: 6 miles, easy
4/12: 7 miles total, 3x1 mile repeats @ 7:19 pace
4/13: 6 miles, easy (am)
4/13: 4 miles, easy (pm)
4/14: 8 miles total, 5 miles @ 7:45 (goal HM) pace
4/15: Off, rest day
4/16: 6 miles, easy
4/17: 13 miles, long and easy
4/18: 6 miles, easy
Total: 114.60 miles
Overview:
An easy 6 miles this evening! Wore my favorite shorts to celebrate spring finally being here! 78 degrees, but I didn’t even mind because I’m just so happy for the sun! I can tell I’m definitely turning into a distance runner now because it takes me ~4 miles to really warm up and start feeling great haha
Happy Marathon Monday everyone! A special congratulations to @MobyCarp . Love the race recap, you are very inspiring to us all!
Races I'm registered for:
04/03 - Shamrock Shuffle (8K) 36:36 - new 8K PR!
04/09 - Chi Town Half Marathon 1:53:11 - took it nice and easy
04/24 - Ravenswood Run (5K)
05/22 - Chicago Spring 13.1
05/28 - Soldier Field Run (10 miles)
07/21 - Esprit de She 5K
09/10 - Magnificent Mile Half Marathon
09/25 - Chicago Lifetime 5K
10/09 - Chicago Marathon
10/30 - Hot Chocolate 5K
11/27 - Space Coast Half Marathon2 -
Tried to keep today's volume down as I'm now 12 days away from my marathon, but ended up doing 6.5 (easy) miles with a few running buddies. Definitely doing a better job of watching the diet now that I'm up north and away from my pantry, but I can only do that for another 7 days before I start my pre-marathon carbo loading. Planning a final speedwork session for Thursday, which should (in conjunction with the 10-day foreacast) give me a better sense for which pace I'll try out for Pittsburgh.
4/1 - 0.5 mile
4/2 - 6.5 miles
4/3 - 20 miles
4/5 - 4 miles
4/6 - 8 miles
4/8 - 2 miles
4/10 - 13.1 miles (Ironman Florida 70.3, 1:40:14 run, 5:07 total time)
4/13 - 9 miles
4/14 - 21.5 miles
4/15 - 7 miles
4/17 - 13.5 miles
4/18 - 6.5 miles
Total: 111.5 miles
Goal: 160 miles
Remaining: 48.5 miles
Upcoming races:
5/1 - Pittsburgh Marathon
9/25 - Ironman 70.3 Augusta
10/9 - Chicago Marathon (lottery TBD)
11/5 - Ironman Florida
@mobycarp - Great job at Boston today. Given all of the ugly splits I saw on the course, it sounds like taking the first half easy was definitely the way to go and paid off once you got the hills.3 -
April Goal: Run often
4/1 couldn't
4/2 4.05
4/3 3.15
4/4 ennui
4/5 snorkel 3.5 hours
4/6 6.30
4/7 3.65
4/8 5.81
4/9 rest
4/10 6.20
4/11 strength train
4/12 3.00
4/13 rest
4/14 3.96
4/15 meh
4/16 4.12
4/17 strength train
4/18 4.05
Total 44.09
Upcoming races:
6/26 SHEPower Virtual 1/2 marathon
11/13 Las Vegas Rock n Roll 1/2 marathon
Ticker is my goal for 2016 and accumulation to date:
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Congratulations @MobyCarp, it sounds like you had a good strategy compared to many others that struggled. A great race report too.0
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4 days away and 10 pages - everyone has been very busy.
That was my Homer Simpson moment - after reading through the pages it hit me - Boston !!!. Great Job @MobyCarp
April 15, 2016 did the 6.5 Hr drive down to Jasper, AB for the inaugural Half marathon.
April 16, 2016 Nothing like a HM in the Mountains, great views-site lines and amazing atmosphere.
The First place finisher had an amazing time of 1:10:32. Second Place was 10 minutes back at 1:20:19.
Race average was 2:08:40. My Time 2:12:49 = 184 of 313 participants. It had a downhill start and because I went out too fast at my last two HM I was cautious and slow out of the gate, just never did get into the rhythm or get my pace up where I needed it to be. Still shouldn’t be to hard on myself as it had an uphill finish and I passed people in the last 3 km’s. I was hoping to get below the 2:10 mark.
04/01 – 0.0 Km – 0.0 - 140 km – 390.8 km
04/02 – 10. Km – 10 km- 130 km – 400.8 km
04/03 – 8.0 Km – 18 km- 122 km – 408.8 km
04/04 – 12 km – 30 km – 110 km – 420.8 km
04/06 – 6.0 km – 36 km – 104 km – 426.8 km
04/08 – 5.0 km – 41 km – 99 km – 431.8 km
04/09 –16.0 km – 57 km – 83 km – 447.8 km
04/11 –6.5 km – 63.5 km –76.5 km – 454.3 km
04/16 – 21km – 84.5 km – 55.5 km – 475.3 km
April 17, 2016 Our running group spent the morning hiking up Maligne Canyon before the rest of the group took off heading home. I stayed to hit the local Ski Hill. I know it seems pretty crazy to go hiking the day after a HM and then go out Down Hill Skiing the next day - not the normal Rest & Recovery Technique. Had a great day on the hill. Started out in full gear, Fleece, Nomex coat and pants. Finished the day in my Jasper HM Tech shirt and some tech pants that I usually use for Hiking. A little sun on the neck and face.
The hill was starting to get destroyed by the spring heat. A slope that I went down in the morning was closed in the afternoon as it had a lost all snow on one place creating a huge hazard. 3 -
There'll be a half marathon going through my city on Saturday, btw, and while I won't be trying to take part (armed with my newfound ability to run 2km!
), I'll be watching for a while. I might even pick up a few hints regarding form etc. 
@pthyay Watching is always a good thing. This weekend at the HM I was in I paced for about 5km's with a lady who does Ultra Runs ( she caught up to me and passed so I increased my pace to stay with her ) and just watching her find the best line through the curves ( Tangents ) was a thing of beauty. Also any time there was Leaf or Pine Needle duff along the side of the trail she would step over and run in it - amazing how soft it feels and helps rejuvenate - rest the feet. So I learned a lot from this HM and one lady.1 -
2 April – 5 km parkrun
3 April – 10 km PB 1:02:23
5 April – 8.2 km
7 April – 7.1 km
9 April – 5 km parkrun PB 29:12 Sub-30 goal achieved!
10 April – 15 km ran to the next town and back!
12 April – 8.4 km
14 April – 7 km
16 April – 5 km parkrun PB 28:43!
17 April – 12 km
19 April – 10 km PB 1:01:56
Total: 92.7 km
Goal: 100 km
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Love the race report.
1.4 - rest
2.4 - hike out to Frankenstein (missed cycling)
3.4 - 13.4 km - 5 super slow, 7 hills and stuff (new shoes!)
4.4 - Should have been gym, was rest.
5.4 - 8.4 km - hard time focusing on the run. Pace fine, despite a lot of stop and go.
6.4 - 5.7 km - 'fast' and ugly - PR'ed 5K
7.4 - missed run
8.4 - travel day to Paris too tired for catching up on running after the drive.
9.4 - 8.3 km in Versailles (pictures on Strava.) slow but up one point on VO2Max.
10.4 - planned 15 - leg was iffy, pushed to next day
11.4 - 15 km - should have been long slow run, actually PR'ed 10K (whoops, felt like a LSR)
12.4 - rest - travel to Switzerland
13.4 - Short hike. No run.
14.4 - 5.2 km run with my youngest daughter, her first "dad run". I also tapped my toe hard during stretching and broke the IP joint capsule. It's 20 shades of ugly. Also 800m swim.
15.5 - Off day, toe looks terrible, but doesn't feel broken. Travel back to France, then Germany.
16.5 - Travel day (Germany to Belgium), nothing.
17.5 - 9.5 km: Hail and rain and sun. Drove to France, then drove back to Germany.
18.5 - 1.5 km (warm up), Gym day.
total 66.5 km April goal 140 km
edit:
@_nikkiwolf_ oh, yeah, was never even close to Geneva. As much as I enjoy the area, it was not on our plan this trip.2 -
Date Miles MTD ------ ----- ----- Apr 01 103.7 103.7 April Fools!! Apr 03 6.2 6.2 Cohasset 10K, PR and 19th in my age group! Apr 05 5.3T 11.5 Apr 06 3.8T 15.3 Apr 09 6.4 21.7 Apr 10 5.0 26.7 Apr 11 3.6T 30.3 Apr 12 3.8T 34.1 Apr 16 11.2 45.3 Apr 17 4.3 49.6 Apr 19 5.0 54.6
25:03 5K, according to my Garmin, which is a recent PR for me!
@MobyCarp!!! That was awesome! Of all the Carps on this Message Board, this week you are by far the Mobiest! Congratulations!1 -
@MobyCarp Congrats on Boston! And way to tough it out. The conditions were really rough out in the mid-section of the course where the temps were highest. I was tracking you, a couple local runners, and a few run bloggers I follow, and NO ONE had great splits and not a negative split among them! It sounds like you ran smart and made the best of the conditions! Well done, and congrats on a 2017 BQ!1
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4/1: Rest day!
4/2: 5 miles
4/3: 13.1 Caesar Rodney HM!
4/4: 3 miles with Joe to Go crew
4/5: Rest day
4/6: 10 miles (am), 6 miles (pm)
4/7: 7 miles tempo (am), 6 miles with Thursday crew (pm)
4/8: Rest day
4/9: 22 miles << Last super long run for this training cycle!
4/10: 10 miles
4/11: 6 miles with Joe to Go crew
4/12: Rest day!!!
4/13: 10 miles @ marathon pace
4/14: 8 miles (am), 6.4 miles with Thursday crew (pm)
4/15: Rest day!!
4/16: 10.75 miles + 6k (3.75 miles) race = 14.5 miles
4/17: 7.1 miles
4/18: 6 miles with Joe to Go crew
4/19: Rest day!
Well folks, the taper has arrived. How can I tell? For starters, my legs feel ready to run and this rest day is feeling extra difficult to take which is usually not the case! Second, I can't focus on anything for more than 5 minutes without thinking, "MARATHON!" Third, I spent 5 minutes scolding and yelling at my Arabic textbook last night because it's the worst textbook in the world (which to some extent is true, even when not in a taper rage). Who is the genius that scheduled a marathon taper during peak PMS time? Oh yeah, me... that's who. Oops.
Upcoming Races:
3/12: Run O' The Mill 5K: New PR! 21:55
4/3: Caesar Rodney HM: New PR! 1:40:13
4/16: River Horse 6K (Ewing, NJ)
5/1: New Jersey Marathon (Lots of towns, NJ)
5/15: Princeton 5k << social event, not racing!
6/11: Pacers Princeton Halfway Half (Princeton, NJ)
7/4: a fourth of july race somewhere!
11/20: Philadelphia Marathon (Philly, PA)6 -
@MobyCarp - thanks for the race report! You did great. Congratulations!!
4/1- 5.1 miles in the rain
4/2 - rest/travel day
4/3 - 34 miles on bike
4/4 - 5.1 miles (intervals)
4/5 - 5.1 miles - intervals (although slower than yesterday)
4/6 - 22 miles on bike + Strength training
4/7 - 4.2 miles - slow and steady
4/8 - strength training
4/9 - 34 miles on bike
4/10 - 50 miles on bike
4/11 - 5.1 miles - recovery run from all the biking + strength training
4/12 - 4.2 miles
4/13 - rest day (biking rained out).
4/14 - 4.8 miles
4/15 - sick day
4/16 - 4.2 very slow miles (feeling better)
4/17 - 35 miles on bike
4/18 - 5 miles (intervals)
4/19 - strength training
2 -
legs like lead again today - seems too long to be still recovering from my 20 miles over the weekend - do you think?1 -
@4leighbee What have you run between the 20 and now? You can expect to be fairly sore after your first run that long, but eventually you will be surprised by how not sore you are after a few repeats! And how many miles/week did you run with that 20 included? I've found that the bigger percentage of weekly mileage the LR is, the more sore I am in the days after.0
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Well, it was the 14 mile run on Saturday that I believe may be the culprit, but because I ran 6 on Sunday, I kind of wonder whether it was the aggregate weekend run - and maybe I should have just done 3 or 4 on Sunday. My weekly last week was 35.75. Thanks for the input @kristinegift - maybe it's just more adjustment? I'm scaling back this week - been on a forward momentum for about six weeks now. Maybe that will help.0
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