May 2016 Running Challenge
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PoppetsMaster wrote: »
LOL - My immediate mental picture was me, running along dressed up like a bunch of grapes (Halloween costume) picking them off as I go ... wth ... I'm an odd person.
Thanks for the encouragement - and now I have to hammer this because I'll need to report back! xoxo3 -
5/1: 26.2 miles (26.5 according to Garmin!)
5/2: Marathon recovery day
5/3: More marathon recovery
5/4: 3.5 miles with Pacers Wed squad
5/5: 3.5 miles with Thursday crew
5/6: Rest day
5/7: 6.2 miles with Saturday RAP crew
5/8: 10 miles solo
5/9: 4 miles with Monday coffee crew
5/10: Rest
5/11: Lazy day
5/12: 4.5 miles (am), 7.3 miles with Thursday crew (pm)
5/13: Rest day
5/14: Lazy day
5/15: 2 miles + 10 miles
5/16: 4 miles with Joe to Go crew
5/17: Rest day
5/18: Lazy day
5/19: 7 miles with Pacers Thursday crew
5/20: Rest day
5/21: 13 x 1 mile hill repeats (plus .1)
5/22: Lazy day
5/23: Lazy day
5/24: 4 miles
5/25: 5.5 miles
5/26: 5.6 miles
5/27: Rest day
5/28: 6.1 miles with Saturday crew
How is May almost over already? It feels like it just started! Ugh.
Another hot one. We're in a major heatwave out here. It was 67 when I woke up at 5:15 and nearly 70 (and fairly humid) when I met up with my group at 6 am. We're forecasted for temps above 90F this weekend! I'm going to have to head out pretty early tomorrow if I want to do a double digit run before it starts to really heat up.
Upcoming Races:
6/11: Pacers Princeton Halfway Half (Princeton, NJ)
7/4: a fourth of july race somewhere!
11/20: Philadelphia Marathon
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@_nikkiwolf_ There aren't any around here either but two weeks ago a guy approached me while running and he told me he and a friend decided they got bored of running alone so they are trying to start this thing. So I showed up and it was fun.
@kristinegift Max today here is 86 F. I'm melting.0 -
Date Miles MTD ------ ----- ----- May 03 4.2T 4.2 May 04 4.2T 8.4 May 06 5.1 13.5 May 07 8.2 21.7 May 08 5.6 27.3 May 09 4.2 31.5 May 11 6.5 38.0 May 13 5.0 43.0 May 14 12.6 55.6 May 15 4.2 59.8 May 17 5.0 64.8 May 18 5.7 70.5 May 19 4.2 74.7 May 21 8.1 82.8 May 22 7.3 90.1 May 25 6.5 96.6 May 26 5.0 101.6 May 28 10.8 112.4
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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
5/12- 5.11
5/13- Rest
5/14- 10.02
5/15- 4.1
5/16- Rest
5/17- 4.19
5/18-Crosstraining- I hate Crosstraining
5/19- 5.41<- cruise interval workout
5/21- 7.31
5/22- 5.01
5/23- Rest
5/24- 7.01
5/25-5.12
5/26- 6.39<- Tempo Intervals
5/27- Rest
5/28- 12.2 FFLR
Totals: 110.38/100 GOAL COMPLETE!!!
Notes on today's run: I apologize ahead of time for the length.
Today's assignment was to run 1h45m-2h25m Fast Finish Long Run. Weather was....less than ideal, 55 degrees (that's good) but 91% humidity with a misty rain coming down (not so good). Started off wearing my Brooks LSD jacket, but that didn't last long. For this run, I brought my new Nathan Sports Quickdraw 10oz flask with a NUUN lemon/lime tab in the water, and a Honey Stinger Kiwi Strawberry energy gel.
I ended up running 12.2 miles in a time of 2:03:42, for an average of 10:08/mile.
Mile 1 had some slight uphill but nothing that bad. I ran a pretty easy pace of 10:30.
Miles 2-3 were both net downhills, but the short uphill sections were enough for me to feel it. Averaged 10:19 and 10:14 respectively
Mile 4 was the major uphill of the run, including a 103 foot climb over a 0.3 mile section, this was 1 of 2 places where my HR really went up. I ended up pushing a little too hard and running mile 4 in 10:20, when I should have throttled back some.
Miles 5 and 6 were flat then net down hill, going down the hill I went up during mile 4. pretty easy running, averaged 10:15 in mile 5, then decided to get a little rest and did mile 6 with it's big down hill in 10:21.
I can't remember where, but somewhere between miles 6 and 7, I ate the Honey Stinger I had with, as much for practice as for wanting/needing food.
Miles 7-9 were pretty vanilla, some uphill, some downhill. Ran them in 10:13, 10:12, 10:13.
Miles 10-12.2: This is where my Run became a FFLR. I kicked it into high gear for the last push. I ran mile 10 in 10:02, reaching my previous distance PR. Mile 11 was a very slight (-1foot) net downhill, going through town, and I ran it in 9:43. Mile 12, last full mile, a net uphill, with most of that up coming right at the end. Ended up doing pretty well and ran it in 9:26.
Mile 12.2 VERY EASY downhill for the last 0.2 ran it at 9:24.
The new flask, the NUUN and the Honey Stinger were all great. This was the first time I've every run carrying a water bottle of any sort, and I was very pleased with how it worked. I am really liking the Honey Stingers, and remembering something to drink this time made the one today even better.
Overall this run was a very good confidence builder. I could have run to a full 13.1 today, and been under the 2h15m time limit, but that would have meant running past my truck for a second time, and I didn't really want to do that. Also, I had set out to run 12 miles, and 12.2 surpassed that. All in all, this run felt really good, and it was a very pleasant surprise that I could run 3 miles at 10:00 or less after running for 9 miles.7 -
https://facebook.com/brooksrunningPH/videos/1005847012832864/
My nephew posted this on his FB page. Awesome.3 -
5/1 25 min spinning, no run
5/2 3.9 miles
5/3 4.2 miles
5/5 4.5 miles
5/6 2.8 miles
5/9 4.56 miles
5/19 4.34 miles
5/21 1.5 miles
5/23 5.2 miles
5/27 4 miles
5/28 3.2 miles
2 more runs to goal!
ETA: anyone using Nike running app? please feel free to add me:) username is seiseichan
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Great job @CChen8520! You got this!0
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Ran Parkrun this morning, but we arrived so late we had to run the 0.5miles to the start, and at the end I got halfway round our mini-cool-down walk before I realised I had left my hoodie in the collection so I made it into another mile run to go back. But having banked a little extra mileage is probably going to be helpful, as it means I can knock a couple of miles off somewhere either tomorrow or Tuesday to allow more recovery. My right calf is moaning a bit again; I guess my training has been a bit all-over-the-place this month, so it's no wonder really. I may just go back to all my runs being 11:30-12:00 recovery pace for a week, which tends to see off any niggles without the need to stop. Also need to turf out the compression socks for bedtimes again. I swear by them, whether it's just psychological or not!
Maybe my June goal just needs to be a bit of stability and regularity. Hmm...
Also, I'm going running shoe shopping next week! My current ones are getting towards the 350mile mark and my PT last year recommended I introduce new shoes gradually, as I ended up injured last time I went from well-worn to brand new shoes with no phasing in or out. I cannot wait, even if my bank balance doesn't quite agree
2nd May - 3.06 miles
3-4th May - poorlysick
5th May - 2.40 miles
8th May - 13.1 miles Hackney Half 2:05:24
12th May - 3.27 miles
14th May - 3.11 miles
15th May - 5.08 miles
17th May - 3.23 miles
19th May - 3.64 miles
20th May - 5.26 miles
24th May - 7.51 miles
26th May - 3.16 miles
28th May - 4.47 miles
MTD - 57.29/70 miles
Upcoming races:
2nd Oct - Tonbridge Half Marathon
30th Oct - River Thames Half Marathon
9th April 2017 - Brighton Marathon2 -
@louubelle16 Nice Run!0
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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: 10.93 miles
11-May: 6.67 miles
12-May: 6.92 miles
13-May: 3.24 miles
14-May: 15.70 miles
15-May: <Life Day>
16-May: 7.01 miles
17-May: 3.37 miles
18-May: 6.74 miles
19-May: 6.83 miles
20-May: 3.53 miles
21-May: 9.35 miles
22-May: <Life Day>
23-May: 6.87 miles
24-May: 6.66 miles
25-May: 3.12 miles
26-May: 6.65 miles
27-May: 4.50 miles
28-May: 3.10 miles
29-May: <Life Day>
30-May:
31-May:
So today was the 8th anniversary of my first 5K (sortof - by race, not by date). I work for GEICO, and this is the 33rd running of the 5K for Special Olympics (they missed a couple years). It's actually the course that I run 95% of the time when I run during the mid-day, so I kinda know it well.
They picked a late start (9 AM) for end-of-May in Middle Georgia. Only 65 degrees at the start, but it warmed up well as we ran. The course was fine - but since it was (non-race runner) newbies running the event, there were a couple of SNAFUs that will need to be ironed out for next year:- Start earlier and move the race earlier in the year.
- They didn't break down results like most races: they didn't separate men and women, and they did 10-year groupings instead of the typical 5-year groups.
- They grouped 50+ all together as Masters (typically around here, Masters is 60+ and Grand Masters is 70+).
I actually got 3rd in my AG (out of 7, not out of 3 as usually happens for me!). My time in '08 was 41 and change, today was 33:06. Not terrible.
Upcoming Races:
30-May: wear blue: run to remember (7 miles)
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 5K4 -
@9voice9 great run/race!0
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Feeling pretty good about my splits. I died at the end and walked the last half mile - started way too late in the day. Lesson learned. I'll update my ticker when I can move again.
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5.5 trail miles this morning! So fun! The trail slowed my running pace to average of 12:10. So it took over an hour but was awesome. I would post like 20 pics but don't want to break the thread
Nice job @9voice9 and @MNLittleFinn
@louubelle16 can't wait to see the new shoes
@4leighbee wow!
I just remembered I can't post a pic at all from the app so I'll be back on desktop with a couple pics.
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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
5/12 9 miles - 71.9
5/13 6.4 miles - 78.3
5/14 17 miles - 95.3
5/15 REST DAY
5/16 8 miles - 103.3
5/16 5 miles - 108.3 << Daily Double
5/17 9 miles - 117.3
5/17 4 miles - 121.3 << Daily Double
5/18 6.2 miles - 127.5
5/19 9 miles - 136.5
5/20 6.2 miles - 142.7
5/21 18 miles - 160.7
5/22 REST DAY
5/23 9 miles - 169.7
5/23 4 miles - 173.7 << Daily Double
5/24 9 miles - 182.7
5/24 4 miles - 186.7 << Another Daily Double
5/25 6.2 miles - 192.9
5/26 9 miles - 201.9
5/26 6.2 miles - 208.1 << Daily Double
5/27 5 miles - 213.1
5/28 13.1 miles - 226.2
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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May Goal: Run just a scootch more than last month...
for those of you who remember Lily the rescue whippet, she is no longer terrified of DH, and happily follows him everywhere, especially to the cookie bin. However, she and Akamai the border collie/Australian shepherd play so hard....that he ruptured his ACL and needed semi-urgent surgery. So, instead of running
Great news on socializing the newbie. Sorry to hear of the rowdy injury. Silly dog!
I wanted to get out and run early -ish this morning. I woke up near 11. Maybe tomorrow I'll hit an early long run.
I'm still concerned about my ankle -foot. It's not 100% and I'm sure it'll be re-injured if I ramp my miles up. Or am I a scaredy-cat?
As I ran yesterday I could feel some weakness in the lateral ankle. Pain seems to be the medial -top navicular bone. I love my shoes, guess I'll have to conaider hunting some stability shoes with a lower drop. My neutral road Merrells don't seem to aggravate it as much as the inov8's do, same drop. Frickin' frack- I just found shoes my left could tolerate. Now the right is unhappy.
I have a RW book on injury. I'll see what I can do with some self rehab and strengthening. Other ideas are appreciated.1 -
Just finished a 12 mile run this morning, which gives me an even 70 for this month so far. I do an out-and-back course on dirt and gravel roads from my house. Since I live on 1700 acres, I have to go 4 miles before I pass my only neighbor, and my scenery currently consists of miles of green grass, wildflowers and cholla cactus, with mesas and the snow-capped Sangre de Cristo mountains in the distance. Beautiful, especially on a crisp morning like this one. I really feel for you guys running in heat and humidity right now...I'll take my dry climate at 6k feet elevation any day!6
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Ok, 3 for now. My new trail shoes were great and stayed mostly clean!
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DrLauraDVM16 wrote: »Just finished a 12 mile run this morning, which gives me an even 70 for this month so far. I do an out-and-back course on dirt and gravel roads from my house. Since I live on 1700 acres, I have to go 4 miles before I pass my only neighbor, and my scenery currently consists of miles of green grass, wildflowers and cholla cactus, with mesas and the snow-capped Sangre de Cristo mountains in the distance. Beautiful, especially on a crisp morning like this one. I really feel for you guys running in heat and humidity right now...I'll take my dry climate at 6k feet elevation any day!
All of this sounds awesome
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@greenolivetree gorgeous pics! Where is this? Looks like a really fun trail run.0
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Today's (short) long run with our Saturday morning Bridge Street runners. It was a small group since most of us will be racing in the Cotton Row Run 10K on Monday morning.
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DrLauraDVM16 wrote: »@greenolivetree gorgeous pics! Where is this? Looks like a really fun trail run.
NW Arkansas I had to drive 20 min to get there but worth it. 4 -
greenolivetree wrote: »
NW Arkansas I had to drive 20 min to get there but worth it.
Lol. I have to drive 45 minutes for groceries! That's awesome you have something so beautiful so close...totally worth it!
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Way to go @Orphia on the amazing hat trick!!
Hope the dog heals quickly @HonuNui.
Looks like a good group @AdrianChr92!
Great report @MNLittleFinn and congrats on hitting your goal!
Congrats on the AG placing @9voice9!
Way to crank out those tough miles @4leighbee!
@greenolivetree - We want photos!
@Elise4270 - Listen to your body first, then worry about mileage.
@DrLauraDVM16 - That sounds like a great place for running indeed!
Today I ran the same 12 mile hilly route with 1400 feet of elevation gain again. I'm taking this hill training seriously. Since I can't run the trails the 50k is held at due to a solid week of rain this is the best I can do. I felt a lot stronger at the end of this one so it is helping obviously. It was warm and stupidly humid due to everything being wet or flooded but it didn't seem as bad today, so I must be acclimating.
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
5/12 - 6 miles
5/13 - Rest
5/14 - 13.1 miles
5/15 - 4 miles
5/16 - 6 miles
5/17 - 6 miles
5/18 - 6 miles
5/19 - 6 miles
5/20 - Rest
5/21 - 6 miles
5/22 - 6 miles
5/23 - 12 miles
5/24 - 6 miles
5/25 - 12 miles
5/26 - 6 miles
5/27 - Rest
5/28 - 12 miles
190.2/200 miles
2016 races (this list is subject to change at the posters whim):
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 but was only 12.5 miles
5/1 - Buffalo Bell Stampede half marathon (Leavenworth, KS) 2:25:06
5/14 - Running with the Cows half marathon (Bucyrus, KS) 2:17:38.4 new PR
6/2 - Hospital Hill 5k 7pm PRE-RUN (Kansas City, MO)
6/3 - Hospital Hill half marathon 7am RE-RUN (Kansas City, MO)
7/23 - Psycho Summer Run Toto Run 50k (Kansas City, KS)
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)3 -
@greenolivetree beautiful photos! Sorry about your shoes staying clean, perhaps next time.3
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@greenolivetree beautiful photos! Sorry about your shoes staying clean, perhaps next time.
LOL Yes maybe next time!
Okay, few more pics. The somewhat grassy hill up to the dam I managed to run up once then the second time only ran half and had to walk
It was pretty steep. Ran across the suspension bridge 4 times. The 4th time was unintentional - couldn't find my way out. Haha. 
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May Running Totals (miles)
5/1 – 3.11 easy
5/2 – rest day
5/3 – extra rest day
5/4 – 3.51 almost easy
5/5 – 6.34 easy
5/6 – planned rest day
5/7 – 11.02 with pace group
5/8 – extra rest day
5/9 – scheduled rest day
5/10 – extra rest day
5/11 – no running
5/12 – no running
5/13 – PT appointment, no running
5/14 – no running
5/15 – no running, DNS for 10K
5/16 – no running
5/17 – PT appointment, 2.03 warm up
5/18 – rest day
5/19 – PT appointment, 2.55 on track
5/20 – rest day
5/21 – 3.07 easy
5/22 – 3.52 easy
5/23 – rest day
5/24 – 4.22 easy
5/25 – rest day
5/26 – 5.04 warmup + easy
5/27 – rest day
5/28 – 5.18 easy
May total to date – 49.59
Nominal Challenge Goal – 150 miles
Real Goals: Recover from Boston and Flower City. Build Base. Start training program for Rochester Marathon. Recover from injury, return to running.
Today's notes – Focus is still on injury recovery. Since there is no scheduled pace run today, I turned off the alarm and slept late. Rolled over and went back to sleep a couple of times, soaked up more than 9 hours. Give that body time to heal stuff!
The price of sleeping late was getting breakfast late, and not getting out to run until almost 11. By then, my porch thermometer said it was 85° F (29° C). Breeze was intermittent, and humidity was enough to notice. I set out to run to the feel of my leg, with the aspiration of running between 5 and 6 miles. The first mile was awful, but then I warmed up and the leg wasn't too bad. By mile 3, I was having periods when the running felt almost normal. Somewhere between 4 and 5 miles, my right ankle told me I had neglected to put on my ankle supports for this run; that hasn't happened in a long time! The good news is, the left ankle didn't care.
By late in the run, the heat and my general conditioning were as big a concern as the recovering leg. Told myself I could quit at 5 miles, and it would be mandatory to quit before 6. As things turned out, a driver waved at me at the last corner, which was a point of potential stopping. I stopped, thinking he wanted to talk to me; turned out he was just a clueless driver waving so I'd know he was there.
Anyway, that came out to 5.18 miles. Getting all the way back to my driveway would have been very close to 6. The way I felt, I probably could have done that; but I feel pretty good now after stretching, cooling down, having lunch, and getting a shower. I'll take that. Tomorrow is soon enough to run 6 miles, assuming the leg feels up to it tomorrow.
Things still aren't right, but they're better than they were. I can see the day coming when running just feels normal again. It's just not clear how soon that day will be.
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) finished in 1:36:50, targeting MP
May 15, 2016 Highland Hospital Lilac Run 10K (Rochester, NY) DNS - injury
June 19, 2016 Medved 5K to Cure ALS (Rochester, NY)
July 16, 2016 Shoreline Half Marathon (Hamlin, NY)
September 18, 2016 Rochester Marathon (Rochester, NY)
November 24, 2016 Race with Grace 10K (Hilton, NY)
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1/5: 8.1 Miles
3/5: 5.0 Miles
5/5: 6.0 Miles
7/5: 9.0 Miles
10/5: 5.0 Miles
12/5: 3.8 Miles
13/5: 3.7 Miles
15/5: 13.1 Miles
20/5: 5.0 Miles
22/5: 4.4 Miles
24/5: 3.7 Miles
25/5: 6.3 Miles
28/5: 3.7 Miles
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