June (2016) Running Challenge
Replies
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Just 9 easy slow miles through the woods this afternoon. Sore from yesterday's speedwork, but should be ok by tomorrow's tempo run double.
6/1 - 4 miles
6/2 - 8 miles
6/3 - 13.5 miles
6/5 - 13.5 miles
6/6 - 9 miles
6/7 - 10 miles
6/9 - 12 miles
6/10 - 9 miles
6/11 - 8 miles
6/12 - 12 miles
6/13 - 4 miles
6/14 - 1 mile
6/15 - 4 miles
6/17 - 5.5 miles
6/19 - 6 miles
6/20 - 5 miles
6/21 - 13 miles
6/22 - 9 miles
Total: 146.5 miles
Goal: 200 miles
Remaining: 53.5 miles
2016 Race Schedule:
Disney Marathon - Jan 6 - 3:29:09
Gasparilla 15K - Feb 20 - 1:01:59
Ironman 70.3 Florida - Apr 10 - 5:07:51
Pittsburgh Marathon - May 1 - 3:08:25
Ironman 70.3 Augusta - Sep 25
Chicago Marathon - Oct 9
Ironman Florida - Nov 51 -
Legs were feeling tired today after last nights speedwork. Plus I did an hour of yoga before running with lots of leg balancing. So, just a 22 minute easy run. Miles this week up to 9.9 and for June I'm at 83% of my goal with 8 days left!
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@Elise4270 Put a RollerSkate on the Booted Foot ( or a Skateboard ) and do a one legged Run and GlideMy wayward son is going to join the Navy. He ran a mile last night! Said it was easier than he thought it'd be. Hoping we have another runner in the family, least til February when he's scheduled for boot "in the rear" camp. Horrible timing that I can't run with him... I wonder if.... just maybe.... ah, what's the worst that could happen!
With your son. Running will be good for your son as prep for Boot Camp. 2 -
juliet3455 wrote: »
@Elise4270 Put a RollerSkate on the Booted Foot ( or a Skateboard ) and do a one legged Run and GlideMy wayward son is going to join the Navy. He ran a mile last night! Said it was easier than he thought it'd be. Hoping we have another runner in the family, least til February when he's scheduled for boot "in the rear" camp. Horrible timing that I can't run with him... I wonder if.... just maybe.... ah, what's the worst that could happen! With your son. Running will be good for your son as prep for Boot Camp.
Oh I wish! Maybe I could sit in a wagon and he could pull me!3 -
MNLittleFinn wrote: »My advise, scratch the specific workouts in the plan. As you increase mileage, just keep EVERYTHING at an easy conversational pace. Don't worry about tempos or fartleks or any other "speedwork". Increasing mileage is major enough. And all you want to worry about is building up aerobic power and getting your body used to the TOF (time on feet). Threshold training and lactate clearing and VO2 max and brain to muscle speed coordination all won't help until you have your base. Just focus on nice easy pace and good form. Light on the feet, smaller steps higher cadence, keeping the body fully relaxed as you run, stuff like that.
Thanks for the advice. I'll Just put on some Easy miles tomorrow, then Friday is rest and Sat is my last Long Run(looking at like maybe 9 miles) and an Easy 3-4 miles recovery on Sun. Next week is all short (40m-1h) runs T-Th, and then I'll be taking F/Sat/Sun all totally off except walking with my wife an little man, so I'm well rested for the HM the following Monday
I started this evening 49 posts behind, and have caught up to this one. I second @Stoshew71 on running everything easy. When things are feeling a little iffy, even before it rises to the point of feeling injured, speed work needs to be the first thing to go. I've come back from an ankle sprain while running 30 miles per week; but all the miles had to be easy. Gradually, ever so gradually, I could add stuff a little faster . . . but not until I had several weeks of nothing but easy.
In your case, which doesn't sound as severe as an ankle sprain, just running everything easy till race day should be enough. At first, it will feel like a relief. Later, it will feel like you're slacking off. Still later, it will feel frustrating that you have to keep it easy. Keep it easy anyway. Then on race day, you'll be a coiled spring ready to give it your best.
There are several schools of thought about the day or two before the race. One school says take a rest day before a major race like your first half. Another school says do something short and easy to loosen up. Yet another school says do a 2 mile shakedown run at target race pace. *shrug* If your plan doesn't specify, you just have to decide what makes the most sense to you.1 -
Thanks @MobyCarp !
I'm definitely going to keep it all easy. I scrubbed the last 2 "speed" workouts for equivalent times at E. Mileage will be a little less, but I think I'm pretty much where I'm going to be physically for the HM anyway, other than healing up. Just 3 more runs this week, and 2-3 next week and I'm done with this training work up.1 -
beautifulwarrior18 wrote: »I'm going to do 13 miles again. It's getting hot here in Missouri and with the warmer weather my gym likes to do more crazy-intense workouts. So depending on how flubbery my legs are feeling afterward I'll try to get a c25k in. It's a slow process
6/1- .05 miles
6/2- .25 miles
6/6- 1.87 miles
6/21- .75 miles
Update: injured my leg a few weeks ago. Unlikely I'll get 13 miles in this month.
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6/22
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Got in 4.5 miles today. The temperature was perfect with very little humidity plus I got to sleep in a little. Neeko and I had a good time going to the park, around it and back with no issues other than a policeman laughing at me because I had to bring Neeko into the ladies room to refill my water bottle. I was able to lock into a comfortable slow pace and maintain it the whole time and as a bonus took 1.5 minutes off my per mile pace over last the last time I ran this route.
Date Run Totals
6/1 - 2 mi - 2 mi
6/3 - 3 mi - 5 mi
6/4 - 3 mi - 8 mi
6/7 - 3 mi - 11 mi
6/11- 3 mi - 14 mi
6/12- 2 mi - 16 mi
6/14- 3 mi - 19 mi
6/18- 4 mi - 23 mi
6/22- 4 mi - 27 mi
Goal 40 miles
Races :
6/11 Run and Ride 5K Cedar Point - Done
7/10 Debbie Hudacko 5 mile ?
10/8 Outdoor Trail Series 5 mile #1
11/5 Outdoor Trail Series 5 mile #2
12/3 Outdoor Trail Series 5 mile #3
12/11 Santa Hustle Half Marathon Cedar Point1 -
Trail running in the rain today- encountered some deer with serious 'tude, they stood on the trail and looked at me like, "B---- please, YOU move off the path!" lol.
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June goal.....run
6/1 rest
6/2 3.59
6/3 dog nursing
6/4 worked unplanned, unexpected overtime. crap.
6/5 5.39
6/6 dog nursing....DH was longingly looking at his weedwhacker. I spelled him to go whack off.
6/7 5.31
6/8 3.60
6/9 3.12
6/10 gave DH a nursing break
6/11 8.32
6/12 3.71
6/13 3.38
6/14 4.41 snuck out of work and ran in the rain.....so I can dognurse/give DH a break when I get home. 3 weeks till he's allowed off leash.....
6/15 3.11
6/16 4.19
6/17 3.30
6/18 rest
6/19 4.23
6/20 snorkel 2.5 hours
6/21 5.00
6/22 4.17
Total 65.45
Upcoming races:
SHEPower Virtual Half: sometime in June or July......when dog needs less nursing
Las Vegas RocknRoll Half 11/13/16
Ticker is my goal for 2016 and accumulation to date:
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@greenolivetree Bravo on passing your June goal already! That's fab!2
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Date Miles MTD ------ ----- ------ June 1 5.1 5.1 June 2 5.6 10.7 June 4 5.8 16.5 June 5 4.2 20.7 June 7 4.2 24.9 June 9 5.1 30.0 June 10 4.3 34.3 June 11 13.2 47.5 June 12 3.7 51.2 June 15 5.6 56.8 June 18 10.2 67.0 June 19 5.1 72.1 June 22 4.3 76.4 June 23 4.3 80.7
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6/1: 5 miles
6/2: 6.4 miles
6/3: Rest
6/4: Lazy
6/5: 9 miles
6/6: 5 miles
6/7: 4 miles
6/8: 6.5 miles << Wednesday group run
6/9: 6.4 miles << Thursday PUB RUN!
6/10: Rest day finally
6/11: 13.1 << Halfway Half (unofficial)
6/12: 10 miles
6/13: 6 miles with Joe2Go crew
6/14: 6.2 miles << Group runner send off!
6/15: 5 miles
6/16: 7 miles
.......: 6.4 miles << Thursday group run!
6/17: Long awaited rest day
6/18: 10.2 miles
6/19: 16 miles
6/20: 6 miles
6/21: Rest day
6/22: 8 miles
6/23: 7 miles << Buddy-up'd tempo run
........: Group run tonight!
Met up with my Thursday morning tempo buddy again this week! We kept to our paces much better this time (see also: I talked a lot less and focused on running!), but I'll have to be more strategic with a route next week. It's hard to do a tempo run when the second half of the route is mostly (gradually, but significantly!) uphill! Kept good splits though: 8:58 (warm-up/run to meeting place), 7:44, 7:28, 8:03, 8:06, 8:05, 7:23 (downhill mile back home). Each mile felt like I was running at least 20 sec/mile slower, so I was relieved to see that I more or less nailed the paces I wanted to hit. Paced 7:58 overall, but removing the warm-up mile, I paced 7:48, which is spot on.
My Thursday buddy is much, much faster than me (she just did a 5k on Tuesday and had an "off" day, pacing around 6:15/mile!), so my tempo speed is her leisurely pace, but I'm hoping that through the summer she can egg me on a bit and push me to make my tempos faster and faster. Hopefully by the time my September marathon rolls around I can hit 7:45-7:50 paces with ease!
Upcoming Races:
7/4: A 4th of July race somewhere!
9/11: Lehigh Valley Via Marathon (Allentown, PA)
11/20: Philadelphia Marathon (Philly, PA)
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6/1- 4.17
6/2- 5.79
6/3-Rest
6/4-12.25
6/5-Rest
6/6- Rest
6/7-5.03
6/8-Rest
6/9-5.0
6/10- Rest
6/11-10k race
6/12- Rest/recovery
6/13- Rest
6/14- 9.12
6/15- 4.02
6/16- 6.7
6/17- Rest
6/18- 12.5 Miles
6/19- REST
6/20- REST
6/21- 3.0 <--First Taper Run
6/22- 4.05
6/23- 6.04
Nominal Mileage goal: 83.72/100.
Real goal: Finish training for my First HM, get rested/healed up so I'm good to go by 7/4
Notes on today's run: Ran 6.04 miles at 10:22 Average pace. Run felt good, but I'm thinking I have a case of runners knee in my left knee. Right Achilles felt better today, thinking that It's a stiffness issue now, rather than a return of the bursitis I had a couple years back.
I ran today's run a little harder than I had planned too. It turns out that it's hard to slow down after getting used to a certain pace range. My Average pace for all runs over the last 4 weeks is 10:18, so I was slower, just not as much as I was planning on..... Rest day tomorrow, then my last LR of the training cycle on Saturday (8-9 miles or so).
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You know it's bad when even pretty polish won't hide the color. It has been slightly purple since April but a couple of accidental hits on the side of the tub and it got worse. I've had a couple of black nails here and there, but I think this one is coming off. It hurts so bad it wakes me up at night. It's black and blue all down the inside of the toe. Funny it feels the best when I'm running. Ha ha
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@skippygirlsmom OUCH!0
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Date Miles today. Miles for June
6/1 5 miles - 5 << Another recovery run.
6/2 6.5 miles - 11.5
6/3 REST DAY (unplanned but necessary)
6/4 13.5 miles - 25
6/5 REST DAY
6/6 8 miles 33
6/6 4 miles 37 << Daily Double
6/7 9 miles 46
6/7 5 miles 51 << Daily Double
6/8 6.2 miles 57.2
6/9 9 miles 66.2
6/10 6.2 miles 72.4
6/11 18 miles 90.4
6/12 REST DAY
6/13 9 miles 99.4
6/13 4 miles 103.4 << Daily Double
6/14 9 miles 112.4
6/14 4 miles 116.4 << Daily Double
6/15 6.2 miles 122.6
6/16 9 miles 131.6
6/16 5 miles 136.6 << Daily Double FF Pub Run at Yellowhammer
6/17 6.2 miles 142.8
6/18 18 miles 160.8
6/19 REST DAY
6/20 9 miles 169.8
6/20 4 miles 173.8 << Daily Double
6/21 9 miles 182.8
6/21 4 miles 186.8 << Daily Double
6/22 5 miles 191.8
6/23 5.5 miles 197.3
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 << 44:57 PR
Firecracker Chase 10.2 miler 6/25
Rocket City Marathon - 12/10
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1/6: 4.5 Miles
3/6: 3.4 Miles
5/6: 3.7 Miles
6/6: 3.4 Miles
8/6: 3.7 Miles
10/6: 5.0 Miles
13/6: 4.2 Miles
15/6: 6.3 Miles
17/6: 4.4 Miles
19/6: 6.3 Miles
21/6: 4.0 Miles
23/6: 3.7 Miles
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Just 5-6 miles to go!
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I had to take a hiatus for about a week. I was walking but I wasn't counting that in measurements. I think if I plan properly I might still be able to hit 50. But in the end I don't want to overdo it and hurt something so we'll see how I feel as this final stretch approaches.2 -
@skippygirlsmom Ouch! Looks kind of like my hip. I've only had one nail suffer damage. It just lifted and I kept cutting it back. Never came loose at the cuticle.
My son ran another mile. His goal is 1.5 miles in 10-13 minutes. That's what? A 7-9 minute pace. He's run twice and already mentioned he's not near that. Haha, ya... keep at it, you'll get there. He's like 140 pounds, 5'8" ish. I'm confident he'll have no problem getting sub 7 with training. Man I hate being down. I could be running his butt off!1 -
Nice article about doubting yourself the night before the race.
http://www.rockcreekrunner.com/2016/06/23/dear-future-me/
Oh goodness sorry my toe was so big LOL I posted from my phone so it didn't look so big! Dang I'm a freaking big foot, hope no one was eating when they opened that !!4 -
6/1 - 3 miles
6/2 - zip
6/3 - 5 miles
6/4 - 5 miles (I did 2 miles of intervals with my friend then walked 2 miles with her) after that I ran 3 miles with Skip so I'm going to count 5 miles
6/5 - 5 miles
6/6 - rest
6/7 - 7 miles
6/8 - 5 miles another perfect morning to run!
6/9 - 4 miles loving the weather woohoo!!!
6/10 - rest day rest day I hate rest days but I need to do a long(est) run tomorrow so it's rest day rest day
6/11 - 6 miles 80F at start of run almost 90F when we were done...hot hot hot
6/12 - 5 miles by myself and then 5 miles of intervals with my friend so I'm going to call it 8 miles - another way hot one
6/13 - rest day after running and working over the weekend for 10 hours scrubbing the liner of my pool and shop vac'ing all the water out of the bottom, my body said *kitten* no we are not moving when the alarm went off.
6/14 - 5 miles with Skip this morning
6/15 - 3 miles with the girl
6/16 - 5 miles
6/17 - rest day
6/18 - 4 miles - 5K and mile warm up
6/19 - too much to do to run day
6/20 - 4 miles
6/21 - 3 miles
6/22 - 5 miles
6/23 - 4 miles - Skip had 4 on her plan, I had 5 on mine, but she was afraid to run home past the pit bull house alone so I went with her, once my legs saw the house they said "yippe"
81 of 100 miles
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DATE...............MILES...........TOTAL
6/1...................REST.................0.00
6/2.....................7.00.................7.00
6/3.....................5.00...............12.00
6/4...................10.00...............22.00
6/5.....................6.25...............28.25
6/6...................REST...............28.25
6/7.....................3.00...............31.25
6/8...................REST...............31.25
6/9.....................3.00...............34.25
6/10.................REST...............34.25
6/11...................4.25.............. 38.50
6/12.................REST...............38.50
6/13.................REST...............38.50
6/14.................REST...............38.50
6/15...................6.00...............44.50
6/16...................5.00...............49.50
6/17...................7.00...............56.50
6/18.................REST...............56.50
6/19.................REST...............56.50
6/20.................REST...............56.50
6/21...................5.00...............61.50
6/22...................5.00...............66.50
6/23.................REST...............66.50
2016 Races
5/14: Glacier Ridge Ultra -- 50k (Portersville, PA)
7/9: Buckeye Trail 50k -- 50k (Brecksville, OH)
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 -
It's so much fun to see everyone's ticker slowing moving from left to right!! Super work to those of you who already met goal
now you need to set a stretch goal for the last week of the month 
I also notice not so many "too freaking hot, can't stand it stories" so that tells me we are getting used to the heat. I know watching the weather channel this morning we certainly are not getting any cooler across the country.
I think I might drag Skip to some speed week at a local elementary school tonight. I'm supposed to vacuum the pool but I think that can wait another night. It's gonna be about 100 with the heat index so we'll see how that goes.3 -
Giving the knee another rest day. It's feeling good, but maybe not entirely 31 miles good quite yet. I have seven more days to get to 100 miles for the month (a hollow victory to be sure) and 15 days to the race. At this point I am aiming for a "grind-it-out-and-finish-healthy" sort of race and not a dark personal Bataan Death March... lol...5
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No running for me today or any other exercise. Dad's having surgery.
@skippygirlsmom I do think I've adjusted a little to the heat but we're back under a heat advisory today. I could tell it felt warmer outside early this morning compared to yesterday's run. So if tomorrow is like today, I may have to complain again My goal was 50 miles but my stretch goal is 74 to top my previous highest month of almost 72 3 -
@greenolivetree I hope dad is okay.
The downfall to running early is usually the humidity is higher. When I ran this morning (5:30 am) it was 73F and 84% humidity, when I got back it was 75F and 80% humidity, right now 90F 52% humidity so it's a trade off on the heat vs the humidity depending on what time of day you run.1 -
My next half is the Philly Rock and Roll in September. One of my most favorite bands ever, Guster, announced that they will be the finish line band this year! This adds so much more motivation for me to finish sooner so I can see as much of their set as possible, and I might actually have a good finish line photo for once, as I will inevitably be singing whatever song they're playing as I approach the finish line. I was excited to run this, before, but I am so super excited, now!5
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