May 2016 Running Challenge
Replies
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Good article on staying active during recovery from injury:
Forget rest – many doctors are now promoting activity to help recover from an injury0 -
WhatMeRunning wrote: »OH, and @EvgeniZyntx - Some time back you posted a graph from the Health tab on your sporttracks.mobi page. Thanks for doing that, I am LOVING that app! I have been tweaking future planned runs and comparing the estimated results on that health tab. It is eye opening!
Great, glad it was helpful!!0 -
On the days I'm not running, I walk.
I run 4 days a week (Tues, Thurs, Sat, Sun).
I walk around 6 km before work Monday and Wednesday, and a longer walk Friday.
And every day I walk to work, walk half an hour at lunch, and walk home from work, and on running days I also walk to the shops a couple of times.
I also do Body Balance on Friday (yoga/pilates/tai chi thingy), and bodyweight exercises of some sort every day.
I may be slightly in love with fitness.
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Just under 4 miles on Monday night at Club. It was really tough after not running for a month, but I did it!
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Well, don't beat yourself up on it. You didn't ask him and you will be there. We all have those moments. If you had chosen the race you would feel so guilty the whole time it wouldn't be a "fun run". It would be a "guilt run".PoppetsMaster wrote: »Running fewer miles the week of a race is tough, but necessary. And I am totally bummed that I can't do my 38 Mile Night Fun Run on June 4.... I forgot that it was my son's graduation that day. I felt like crap because I debated long and hard about asking him if he would mind me not being there.
Anyway, I am going to swap that race out for another 50k in Ohio in July... that will still give me three 50ks and a couple of HMs to get ready for October... but still, I can't believe I was seriously thinking about skipping his graduation for a race....
5/1 - 35 mile cycling
5/2 - 5 miles
5/3 - 3.5 miles
5/4 - 5 miles - intervals, sort of.
5/5 - 25 miles cycling in a brutal wind
5/6 - 5 miles + strength training
5/7 - 34 miles cycling
5/8 - 36 miles cycling
5/9 - 5 miles + strength training
5/10 - 5 miles - fartleks
5/11 - no running, hoping to go cycling after work.
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5/1-4.12 miles
5/2- Rest
5/3- 5.01 miles
5/4- 3.12 miles
5/5- 5.1
5/6- rest
5/7- 8.44
4/8-3.11
4/9-REST much needed REST
4/10- 5.1
4/11-4.1
Total: 38.09/100
Run notes: Today's assignment was Rest, or 30-45 minutes of cross-training or easy run. I opted for the run. Really wasn't feeling it this morning. First 3 miles were all positive splits at 10:41, 10:45 and 10:47. Finally, for mile 4, I was feeling more awake and ran a negative split at 10:18. Left knee and right foot both felt good for the run. I tried using a stretchy knee support I have today, and it really helped my knee.
Tomorrow's run is 50m-1h Progression and the assignment says to run easy for most of the, then kick it up to HM pace or faster.1 -
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WhatMeRunning wrote: »@7lenny7 - I think you found the perfect running spot.
Except that it's 3 hours from home...
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Finally caught up on all the posts got a bit behind, training is going well coming up to the last long run this weekend.
05/03 4.1 miles
05/05 6.6 miles
05/07 3.1 miles
05/08 10.5 miles
03/20 Canterbury Riverside 10k 1:16:12
05/29 Edinburgh Half marathon1 -
Date Miles today. Miles for May
5/1 REST DAY
5/2 6.2 miles - 6.2 << Taper and cutback week. 5K race Wednesday morning
5/3 6.2 miles - 12.4
5/4 4.4 miles - 16.8 << PEO-AVN 5K Fun Run (was only 2.9 miles; plus 1.5 w/u)
5/4 3.1 miles - 19.9 << got some extra miles squeezed in
5/5 7.5 miles - 27.4
5/6 4 miles - 31.4
5/7 REST DAY << Sick +daughter's birthday party
5/8 REST DAY
5/9 9 miles - 40.4 << Madkin Mountain (634 ft elev gain)
5/9 4 miles - 44.4 << Daily Double
5/10 8.3 miles - 52.7
5/10 4 miles 56.7 << Daily Double
5/11 6.2 miles - 62.9
Upcoming races:
UAH 8K - 3/6 <<< 34:33 3 in AG
Oak Barrel HM - 4/2 <<<< 1:38:00 3 in AG
Bridge Street HM - 4/10 <<< 1:36:33 3 in AG
PEO-AVN Team Day 5K - 5/4 <<< 19:10 (2.9 mi) 1 in AG 5 OA
Cotton Row Run 10K - 5/30
Firecracker Chase 10.2 miler 6/25
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MNLittleFinn wrote: »I am thinking bout going back on my initial thoughts and running tomorrow. My reasoning being, With my assignment of 90-105 minute long run on Sat, I'll be over the 35% mark for miles with the anticipated 9 miles I'll get in on that run. If I do an easy 3 miler tomorrow, I'll be at 26 miles for the week, with the anticipated LR, and that keeps me (barely) under 35% total miles for my LR. Next week is a cutback week, so I feel Okay doing this, but was looking for some thoughts
I think that should be fine. How will the total number of miles this week compare with your other weeks? Would 3 extra miles be much of an increase?0 -
PoppetsMaster wrote: »Running fewer miles the week of a race is tough, but necessary. And I am totally bummed that I can't do my 38 Mile Night Fun Run on June 4.... I forgot that it was my son's graduation that day. I felt like crap because I debated long and hard about asking him if he would mind me not being there. Anyway, I am going to swap that race out for another 50k in Ohio in July... that will still give me three 50ks and a couple of HMs to get ready for October... but still, I can't believe I was seriously thinking about skipping his graduation for a race....
Yeah, we all get caught up in the moment with our running. At least you had a moment of clarity where you realized the importance of your son's graduation. Is he a senior in HS? Congradulations.0 -
I It will actually not change anything as far as real mileage. I had originally cut My wednesday run for this week, after running it the last 2 weeks, so the only real mileage I'll be adding is that today's run was 4 instead of the 3 it's been, my long run will be longer. My net mileage increase will be something like 3 miles.I think that should be fine. How will the total number of miles this week compare with your other weeks? Would 3 extra miles be much of an increase?
Next week is a cut back week, then I'll be jumping my mileage a bit after that.
My training log: https://www.strava.com/athletes/13732651/training/log for perspective on how I've been running0 -
May
1-0
2-stretching
3-stretching-knee is still sore
4-yoga tonight/foam rolled
5-nothing yet
6-nothing
7-13.36mi great race. super hard for me. but I did it and completed it. and now I've finished a half marathon race
8-nothing
9-nothing
10-nothing-recovery takes too long
11-yoga
RACES:
Jan 16-Frosty 5k-33:43:123 (gun time-don't have chip time)
Feb 13-Steve Cullen Run 8k chip time: 53:37
Feb 15 Puppy Love Virtual Run 10k runkeeper time: 1:13:20
Mar 12-Great Pi Run 5k 32:17
May 7-Door County Half Marathon 2:51:11
May 28-29-Global 5k Run Virtual
May 28-Top Gun Run 5k Virtual
June 11-Rock n Sole 1/4 Marathon?
June 19th through Sunday, July 10th SHE Power Virtual Half
July 20-Cream Puff 5k?
July 30-National Watermelon Day 5k?
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01-May: <Life Day>
02-May: 3.92 miles
03-May: 8.22 miles
04-May: 3.65 miles
05-May: 7.62 miles
06-May: 11.43 miles
07-May: 8.44 miles
08-May: <Life Day>
09-May: 4.08 miles
10-May: 10.92 miles
11-May: 3.37 miles
12-May:
13-May:
14-May:
15-May: <Life Day>
16-May:
17-May:
18-May:
19-May:
20-May:
21-May:
22-May: <Life Day>
23-May:
24-May:
25-May:
26-May:
27-May:
28-May:
29-May: <Life Day>
30-May:
31-May:
Upcoming Races:
14-May: Battle of Byron 5K AND
Back the Blue Glow Run 10K, WR
21-May: Georgia Jugfest 5K, Knoxville
28-May: GEICO/Special Olympics 5K
30-May: Cordele Kiwanis 8K (?)
03-Jun: Daylily Dash 5K, Gray (7 PM)
04-Jul: Peachtree Road Race 10K, Atlanta, GA
05-Sep: Labor Day Road Race 10K
17-Sep: Joshua's Wish 5K
24-Sep: Georgia Golden Olympics 5K2 -
3 days out from my marathon and the forecast at race start is 31F, mostly sunny, with an 11mph wind from our right for 11 miles, then we turn and it becomes a tailwind. PERFECT!!
The beginning of the race is at a high school where we will be able to hang out in the gymnasium rather than shiver outside, and with only 400 runners, bathrooms shouldn't be a problem.3 -
@7lenny7 sounds like a good way to start the race.
1 month until my first official 10k.....perfect timing, it will be just about 3 weeks before my HM, great time to see how my training is doing.1 -
woke up and saw my frog sitting like this. i think i must have looked like this when i got in the whirlpool after the half marathon
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I missed it. Monday, May 9th, was the 1 year anniversary of my very first run (which happened to be a 5k). I wanted to get out for a short run to celebrate but completely forgot. Oh well.5
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4/5..........3.0...........3.0
5/5..........5.2...........8.2
7/5..........4.0..........12.2
8/5..........4.0..........16.2
10/5........5.0..........21.2
11/5........6.3..........27.5
10k PB today, very happy with that Also very happy with how my month is going so far 4 -
I missed it. Monday, May 9th, was the 1 year anniversary of my very first run (which happened to be a 5k). I wanted to get out for a short run to celebrate but completely forgot. Oh well.
I have reminders on my phone for "runniversaries"
Love the article on the active recovery for injuries! And great pics too.
@orphia You sound like me. I don't actually record ALL my exercise on my log here. LOL
@Elise4270 So it turns out husbands are good for something after all! Great news about the orthodic.
@07KatieP13 Nice job on the 10k.2 -
@07KatieP13 great job on the 10K PB! really happy the month is going well for you!0
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5/1 - 2.66 mi walk
5/2 - 30 min indoor cardio, 12 min lower body pilates
5/3 - 3.1 mi run
5/4 - rest day
5/5 - 30 min indoor cardio, 15 min lower body pilates
5/6 - .5 mi walk/4 mi run/1 mi walk
5/7 - 3 mi run, 40 min strength&pilates, 2.3 mi walk
5/8 - 3 mi run
5/9 - 1 hr 40 min of indoor cardio mixed with light strength training, not all at once
5/10 - 25 min indoor cardio A.M. then 3 mile run P.M.
5/11 - 15 min light cardio, 15 min lower body pilates
Run goal: 16.15 of 45 miles
Update on my experimenting with the new HR monitor: I consider last night's run to be a big success! I actually ran my slowest mile ever! Seems so wrong that I'm going backwards but I'm trying to believe that slowing down is going to make me faster eventually.
Mile 1 - 11:35 pace HR average 158
Mile 2 - 10:52 pace HR average 167
Mile 3 - 10:06 pace HR average 175
Total: 10:51 pace HR average 167
I did let myself speed up more and more the last mile so my max HR still got up to 184, but I spent half the run below 170 so that's a huge improvement over being in the 180s for pretty much my whole run.
It's interesting to see how my cadence and stride length changed with running so much slower. Average cadence dropped from my usual 175 to 167 and my stride dropped from .95m to .88m. It definitely feels different and felt like my calves were taking a beating the first mile.
It was 75-78 degrees though even after sundown and I tolerated the heat much better! I got good and sweaty but I didn't feel lightheaded. So maybe I can conquer my intolerance to the heat this summer by slowing down.
ETA: While I was running much slower, I tried to focus on picking my feet up higher. I think I'm a shuffler usually unless I'm sprinting.2 -
greenolivetree wrote: »
@Elise4270 So it turns out husbands are good for something after all! Great news about the orthodic.
Ya, but we won't let on. 2 -
greenolivetree wrote: »
@Elise4270 So it turns out husbands are good for something after all! Great news about the orthodic.
Ya, but we won't let on.
Oh, definitely not. Can't let it go to their heads.....2 -
10 mile midweek long run on the same hilly route I was unable to finish last week. I made it through just fine but it was quite a challenge. I'm debating what I am going to do on my next mileage cycle after next weeks down/recovery week. Part of me says my runs are challenging as they are and I could repeat this mileage again. Part of me says I met this current challenge so I shouldn't doubt going ahead with the original planned mileage increase. Another part of me says I can ease into that mileage increase a bit each week. Where the heck did all these second thoughts come from??
5/1 - 13.1 miles
5/2 - 6 miles
5/3 - 6 miles
5/4 - 9 miles
5/5 - 6 miles
5/6 - Rest
5/7 - 10.5 miles
5/8 - 10.5 miles
5/9 - 6 miles
5/10 - 6 miles
5/11 - 10 miles
83.1/200 miles
2016 races:
4/9 - Rock the Parkway half marathon (Kansas City, MO) 2:30:17.6 new PR
4/16 - Garmin Wickedly Fast half marathon (Olathe, KS) 2:28:39.52 new PR
4/23 - Heroes for Hope half marathon (North Kansas City, MO) 2:19:14 new PR
5/1 - Buffalo Bell Stampede half marathon (Leavenworth, KS) 2:25:06
5/14 - Running with the Cows half marathon (Bucyrus, KS)
6/2 - Hospital Hill 5k 7pm PRE-RUN (Kansas City, MO)
6/3 - Hospital Hill half marathon 7am RE-RUN (Kansas City, MO)
9/25 - Broadway Bridge half marathon (Kansas City, MO)
10/15 - Kansas City Marathon 26.2 (Kansas City, MO)
11/5 - Jenks half marathon (Jenks, OK)
11/6 - Kansas half marathon (Lawrence, KS)
11/12 - Longview half marathon (Kansas City, MO)
11/13 - Gobbler Grind half marathon (Overland Park, KS)
11/19 - White River half marathon (Cotter, AR)
11/20 - Pilgrim Pacer half marathon (Lenexa, KS)1 -
@WhatMeRunning just go for it, see how you feel and adjust. No knowing unless you try. I have the same thing going on for me and my LR this week.1
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