May 2016 Running Challenge
Replies
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@Kristinegift great job on the run. Knowing to cut things short is a very good skill to have. Pretty picture
@PoppetsMaster you can do it!2 -
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
5/29-4 miles<- recovery run cut it down to 4
Total: 114.39/100
Notes on Todays run: Recovery run after yesterday's FFLR. Assignment was to run 30m-45m at an Easy pace. I was planning on running 5 miles, but ended up running 4 miles at 11:14. Legs felt heavy the whole time, and after yesterday's hard effort on my long run, I decided cutting 1 mile would not be a bad thing, especially since this week is 6 miles more than my previous weekly mileage PR, set 2 weeks ago, before my cutback week.4 -
@greenolivetree, @7lenny7 - I agree with @kristinegift! Wow so much green and so beautiful! I wish we had something like that close by here but I would have to drive a couple of hours to find anything that wasn't dried up grass. We don't have a lot of trails with trees and creeks and the like and with the drought pretty much all the grass is already brown.kristinegift wrote: »@greenolivetree & @7lenny7 Your trail pictures make me want to find some trails to run on! Maybe the shade + proximity to water will mean it doesn't feel as hot....
But seriously... LOOK AT ALL THAT GREEN!0 -
@kimlight2 - I use plain water before and during and NUUN after. If it is hot and you are feeling dizzy while running you could try some NUUN during if your stomach can tolerate it.0
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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 May 28 8.1 120.5
Very cool this AM, which was a welcome assist for the distance!2 -
Goal achieved! Next month, I'll try not to be late to the party.
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Well, so much for thinking I was acclimating to the heat! It was 80 degrees F out and 60% humidity (felt higher) for today's 6 mile easy/recovery run (peppered with hills). My pace was a minute slower, and really slow uphill. I was absolutely drenched by the second mile. But, it was still a good run, despite being almost miserable out.
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
5/29 - 6 miles
196.2/200 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 -
And today mark the first time I ran 6 times in a row. I'm feeling just fine. That's about it for May, tomorrow is rest day and Tuesday another 5k to end this month that went better than expected with my injury and all. I still feel a slight discomfort when I reach about 10k but it stops when I stop and there is no after pain. I know these things can take months to heal completely but as long as I don't push it I think I'll be fine
..Date.....Distance
May 01 - rest
May 02 - 4.1 km
May 03 - rest
May 04 - rest
May 05 - 5 km
May 06 - rest
May 07 - 4.1 km
May 08 - 5.8 km
May 09 - 4.1 km
May 10 - rest
May 11 - 5 km
May 12 - 4.1 km
May 13 - rests
May 14 - 7.5 km split in 2 parts but it still counts
May 15 - 5.7 km
May 16 - rest
May 17 - 5+1.4 km
May 18 - 6 km
May 19 - 5.8 km
May 20 - rest
May 21 - 7.2 km
May 22 - 10 km
May 23 - rest
May 24 - 5.6 km
May 25 - 6 km
May 26 - 5 km
May 27 - 5 km
May 28 - 5 km
May 29 - 9.3 km
03/04: Bucharest 10k and Family run 48:28
16/04: Color Run Bucharest
17/04: Forest Run 5k 22:05
04/06: Happy Run 5k (Goal 21:40)4 -
@kimlight2 I don't buy special sports drinks or tablets, I mix my own. Much easier (no need to order online or go to special sports stores), cheaper as well, plus I don't like the artificial taste a lot of the "professional" stuff has.
I did a bit of reading a while ago and made some notes... Apparently, sports drinks should have a carbohydrates content of 4-8% (e.g. Gartorate has 5.9%). The sodium content should be 0.05%-0.13%, potassium at least 0.01%-0.08% (Gatorade as an example again: that has for an 8oz serving 110 mg sodium (0.048%) and 30mg potassium (0.013%)).
In case you want to give it a try:
I usually mix fruit juice and water, and for the electrolytes, I add a bit of marmite
- most people use a pinch of plain salt for sodium instead, I guess, and you already have potassium from the fruit juice. Those small amounts are really hard to measure, so "a pinch" or "1/8 teaspoon per 3 cups of drink" is probably as accurate as you can get without buying high precision scales.
For 250 ml (roughly 8oz) I either mix 150g water with 100g grape juice; or use 100g of water and 150g of orange juice; in both cases I add half a tea spoon of marmite.
The differences are because of the different sugar contents of the juice I buy (100g of my grape juice have 15% carbs and 100 mg potassium, 100g of orange juice have 10% carbs and 200 mg potassium).3 -
1---0.5 test run, 6.0 walk/trail runnish
14---6.48 walk
15---2.3
17---4.2 run!
19---4.17
22---3.0 walk
23---4.4 walk
25---4.14 heat run 84°, 82% humidity
27---3.48
29---4.80
43.27/anything
Upcoming races:
11/05/16 Jenks Half Jenks OK
12/11/16 Dallas marathon, half
Run the year 2016 819.94/ 2016
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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
5/29 – 6.00 hot and humid
May total to date – 55.59
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 – The feed Garmin uses says it was 84° when I ran. My porch thermometer was fluctuating between 88° and 90° before I started, and said 91° when I got back. (For those of you who think in Celsius, 86° F = 30° C) The humidity was very noticeable. This is about as hot and humid as I've ever run in, and it was something of a contest between whether I needed to pay more attention to how my right leg felt or how I felt with the exertion in the weather. The leg won. It still isn't totally normal, but it's closer than it was, and it did let me run 6 miles.
Since it is so warm, I don't need long sleeves and could wear my Vivofit to see my heart rate in real time. This was something of a lesson in the effects of heat and humidity. By pace, I was running a not very aggressive E; but by heart rate, I was running MP for most of the run and getting toward T later on. I don't really care all that much right now, as running to how the recovering leg feels is more important right now than managing my heart rate in detail; but I clearly need to acclimate better to the humidity before Shoreline. That, and have the leg recover enough to run the distance.
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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Todays run was stiffiling hot, 82 and 80% humidity. It rained early this morning. It felt jungle hot. I reined it in. I don't sweat as much as I need to. About 3 miles I got that familiar chill from my leg to the back of my neck and walked even more. @mobycarp I'm almost praying for warmer temps, means the humidity goes down right? Where's winter..
I entertained myself thinking about if I had Bill Gates money, how I'd make an elite park just for runners and cyclists with misters and cooled pools strategically placed. Rustic trails and paved trails, with fingerprint access (no riff raff), water stations, and a taco stand, and donuts..... *faaarrt* what the? Lady seriously you couldn't wait 20 feet!? I'm breathing here! Guess it's a sign, someone tooted on my elite running park.... I was gonna invite y'all.8 -
Rest day for me. A real one. I'm in bed with an adult coloring book and Netflix
Sounds like the heat is starting to affect a lot of us! @MobyCarp Garmin temp is always about 5 degrees off for me. @elise4270 I know that chill all too well.6 -
DATE...............MILES.............TOTAL
5/1....................REST................00.00
5/2....................REST................00.00
5/3.......................5.00.................5.00
5/4.....................10.00...............15.00
5/5.......................3.00...............18.00
5/6....................REST................18.00
5/7.....................12.00...............30.00
5/8.......................6.00...............36.00
5/9....................REST................36.00
5/10..................REST................36.00
5/11.....................5.00...............41.00
5/12.....................4.00...............45.00
5/13..................REST................45.00
5/14...................31.50...............76.50 (GRT 50k Ultra)
5/15..................REST................76.50
5/16..................REST................76.50
5/17.....................5.50...............82.00
5/18.....................5.00...............87.00
5/19..................REST................87.00
5/20.....................2.00...............89.00
5/21.....................8.50...............97.50
5/22..................REST................97.50
5/23.....................7.00.............104.50
5/24.....................5.00.............109.50
5/25.....................7.50.............117.00
5/26..................REST...............117.50
5/27.....................3.75..............120.75
5/28.....................9.00..............129.75
5/29...................14.00..............143.75
2016 Races
5/14: Glacier Ridge Ultra -- 50k (Portersville, PA)
7/9: Buckeye Trail 50k -- 50k (Brecksville, OH)
7/16: ColorRun --5k (with my 15 year old)(Pittsburgh, PA)
9/10: 1st Annual Possum Glory Endurance Race -- 50k (Northern Cambria, PA)
10/1: Cloudsplitter 100 -- 100 Miles (Pine Mountain, KY)
10/15: Buffalo Creek Half Marathon (Sarver, PA)2 -
The heat and humidity damn near killed me. But to quote AWOLNATION, "It's not supposed to be easy...that's why it feels so fcking good..."6
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Right now, I'm reading your posts and feeling thankful that it's still only averaging about 20 Celsius (68 F) here in London. I don't know how you guys do it, especially knowing that it's going to get hotter yet! 30 Celsius would be a heatwave here, even during July or August. At least I don't work most of those months due to being a teacher, so if 2am runs is what it takes to keep the temperature down on my runs, then 2am it will be!
Should make my goal this month if I swap my Thursday and Tuesday runs round. Wheee! I'm glad, especially after such an awful start to the month.
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
29th May - 7.02 miles
MTD - 64.31/70 miles
Upcoming races:
2nd Oct - Tonbridge Half Marathon
30th Oct - River Thames Half Marathon
9th April 2017 - Brighton Marathon2 -
@MobyCarp - Garmin tried to tell me my late morning run today was 66 degrees F (18.8 C) but I looked at my weather apps local temp and it was 80 degrees (26.6 C). So I had issues too with that. We are sitting at 89 now (31.6 C).1
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Wow, sounds like most of you had to run in horribly hot weather! And many thanks for putting the numbers in Celsius too - if I see a number in Fahrenheit, I always have to ask google calc what it means. Maybe I'll manage to remember that "more than 80F = BAD"
@Elise4270 Let me know when you start that running park enterprise - I would totally be willing to set up a European franchise!
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I ran about 15km less this week than planned - work *sigh*. If only I didn't have to find a way to pay for all those running shoes ;-p
Still, I actually managed to find time for 10.something k today, even if it was mostly the same loop up and down a little hill, in close proximity to my car, in case I got another on-call call... So now I'm at 208 km for the month. That means I made my 200 km goal! I need to dig out my ticker and update it. Later.
Maybe I should have set the goal slightly higher - I was expecting I would be really beat up and need lots of recovery time after my half marathon, but that turned out to be way too pessimistic. I sill want to find time for one or two more runs this month - I saw today that I'm much closer to finishing the Strava climbing challenge of the month than I expected; much too close not to try to finish it! Just 308m of elevation missing, time allowing, that could be doable.3 -
Got in a bit of evening running last night when over on another island for a fishing trip. Road/street lighting was a bit minimal, so had to do some car/golf cart dodging, but otherwise got through the humid distance. Not sure how far I want to go today.
5/1 - 26.2 miles (Pittsburgh Marathon - 3:08:25 - 7:11/mile, ran as bib #666 in full devil costume, got a BQ)
5/5 - 6 miles
5/9 - 15 miles
5/10 - 6 miles
5/11 - 3 miles
5/12 - 2 miles
5/13 - 4.5 miles
5/14 - 6 miles
5/15 - 3 miles
5/17 - 11 miles
5/18 - 10 miles
5/19 - 11 miles
5/20 - 2.5 miles
5/21 - 7 miles
5/22 - 11.5 miles
5/23 - 9 miles
5/24 - 8.5 miles
5/26 - 12 miles
5/27 - 8 miles
5/28 - 5 miles
Total: 167 miles
Goal: 180 miles
Remaining: 13 miles
Next Races:
Ironman 70.3 Augusta - September
Chicago Marathon - October
Ironman Florida - November3 -
My lower leg has been sore since yesterday and I can't figure it out. It doesn't feel like shin or calf pain. It's more the whole thing. Both sides. I can hop on it with no pain but hurts to rotate my ankle and hurts when I first get up to walk. I'm taking ibuprofen and finally put ice on the back part but like I said it's not a certain area. I guess I'll move the ice to the front later. There was one time on the trail I lost my footing/ wobbled and I'm guessing it was that leg. So just a strain I guess. Hopefully it'll be a quick heal. It was worth it and I'll be back on the trail
Had a nice nap this afternoon Been feeling tired.
2 -
greenolivetree wrote: »My lower leg has been sore since yesterday and I can't figure it out. It doesn't feel like shin or calf pain. It's more the whole thing. Both sides. I can hop on it with no pain but hurts to rotate my ankle and hurts when I first get up to walk. I'm taking ibuprofen and finally put ice on the back part but like I said it's not a certain area. I guess I'll move the ice to the front later. There was one time on the trail I lost my footing/ wobbled and I'm guessing it was that leg. So just a strain I guess. Hopefully it'll be a quick heal. It was worth it and I'll be back on the trail
Had a nice nap this afternoon Been feeling tired.
There's a tendon that runs from your tibia to your foot, posterior tibial tendon. Maybe it was strained.0 -
5/26 - 6 miles
5/27 - travel day
5/28 - life day
5/29 - 2 miles LOL hardly worth putting my shoes on for
81 of 100 miles
I hate when something/one derails my running schedule.
I have the Cotton Row 10K tomorrow but I wanted to get in a couple miles because my legs felt tired.
2 -
LOL @skippygirlsmom I get you on the 2 miles.
@elise4270 I'm thinking something like a tendon. Just doesn't feel like a muscle.2 -
3 days offline and 90 posts. Will try to catch up later.
Race Report: Scratch's Head in Confused amazement.
On Saturday morning I got up at 0530, did the 2 hour drive ( Raining ) over to Grande Prairie. Picked up my race package, pinned on my Bib scrambled over to the pack and what seemed like 2 seconds later we were off.
10 km DHT Press Run - a figure 8 course where the cross over loop is beside the start finish line. Wasn't planning on Racing it but just Run it as I was still nervous about muscles I strained in my back last week. Typical stubborn runner, I paid for it and have never had a DNS/DNF so I had to get to the line. Took off at the back of the pack and it was just way to slow - so I started to pass people. When I got to the 1 km mark a quick look at my watch said 5:30, I was thinking a 6:15 would have been good. Since I was feeling good I just kept at it. My moto became Catch the next pair of shoes and that is what I kept doing. At 5km's a check of my watch said 27 mins, not the 31-32 minutes I was expecting. There was only one option - catch more shoes. When I made the turn at 7.5km and realized I had a seriously good race going and a chance at a new PB I dug in and stepped on it.
Finished in 54:45 = 5:29/km. 29/89 and 3 in my AG.
One of my fellow AG competitors said he seen me pickup the pace at the 7.5 corner and I disappeared around the corner in the trail and he never seen me again - his words.
Did I mention that it was a miserable day with constant rain and 9 celsisus ( 48 F ). I think I might be part duck/polar bear as the last 2 events where the conditions have been miserable I have come in with a PB.
Previous PB in a 40-60 km wind 5:34/km. My normal average is 6:00/km.
05/01 – 0.0 Km – 0.0 - 140 km
05/01 – 10.0 Km – 10.0 - 130 km
05/05 – 14.0 Km – 24.0 - 116 km
05/08 – 8.0 Km – 32.0 - 108 km
05/11 – 11.0 Km – 43.0 - 97 km
05/12 – 9.0 Km – 52.0 - 88 km
05/14 – 10.0 Km – 62.0 - 78 km
05/17 – 6.0 Km – 68.0 - 72 km
05/18 – 5.4 Km – 73.4 - 66.9 km
05/25 – 6.0 Km – 79.4 - 60.9 km
05/25 – 10.0 Km – 89.4 - 50.9 km – YTD 604.2 km
One of the Highlights for me was cheering in my fellow competitors - especially the Newbie Runners who had a great accomplishment in nasty conditions. Seeing that look of confused joy in their eyes as they cross the line. Then into the park pavilion for Brunch and give the newbies names for other races in the area that they might enjoy.10 -
@juliet3455 nice job! Way to represent! Congratulations on that PB!1
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@juliet3455 - Congratulations on the PB! Sounds like an awesome race even though the conditions weren't ideal.
So since I don't have lush green trails to run I decided to appreciate and share what I do have... well at least occasionally on the weekends
Oh and @elise4270 - I'm in for the running park!5 -
@stoshew71 see you at Cotton Row!1
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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
5/29- 4.01
5/30-3.01<- impromptu run with mom
Today's notes: on a mini vacation with the family. My mom wanted to go for a run, so we did an easy 3 miles in the beautiful weather. Legs are still pretty heavy after Saturday and Sunday runs. Today was supposed to be a rest day, but I'm thinking about resting instead of my Wednesday run....tomorrow is 1h30m-1h40m so a rest on Wed would be good before my Fartlek on Thursday....or push tomorrow to wed and have tomorrow be rest and longer run wed?
What ya'all think?2 -
5/1 - rest
5/2 - 4m
5/3 - 5m
5/4 - 6m
5/5 - weights
5/6 - 5m
5/7 - 10m
5/8 - rest
5/9 - 3.8m
5/10 - 3.5m
5/11 - 7m
5/12 - weights
5/13 - 3m
5/14 - 6.2m
5/15 - rest
5/16 - 4m
5/17 - 6m
5/18 - 7m ****breaking in new shoes: Asics Gel Nimbus 17s
5/19 - weights
5/20 - 6m
5/21 - 12m **new personal distance record
5/22 - rest
5/23 - 5m
5/24 - 5m
5/25 - 8m ****Officially logged over 100 miles this month **** Yay!!!
5/26 - rest (scheduled for weights but decided I needed an extra rest day this week)
5/27 - 3m
5/28 - 8m
5/29 - rest
5/30 - 5m
Distance to date: 122.5m
Goal: 126m (97.2% complete)
Training Plan (in case anyone is interested)
coolrunning.com/engine/2/2_4/134.shtml
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