June (2016) Running Challenge
Replies
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MNLittleFinn wrote: »
Brrrrrr!0 -
MNLittleFinn wrote: »
Brrrrrr! Jk. That sounds great though.
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MNLittleFinn wrote: »
Yes, just chill. You'll want to run, but don't. That's how you turn into a coiled spring, ready to run well on race day.1 -
Chilling now, pizza later, I have 2000 more calories before breaking even today... Not @ROBOTFOOD levels of eating but good for me2
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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
6/24 3.1 miles 200.4
6/25 11.1 miles 211.5
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 << 1:20:22 1 in AG & 15 OA
Rocket City Marathon - 12/10
So this morning's race went very well. 10.1 miles in 1:20:22 official time. I won 1st in my age group and 15th over all. Very warm and humid this morning and quite a few hills. Very successful day. I will take it. :-)
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MNLittleFinn wrote: »Chilling now, pizza later, I have 2000 more calories before breaking even today... Not @ROBOTFOOD levels of eating but good for me
I reckon I need about 4000 more to hit maintenance today
@Stoshew71 Great race!1 -
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Thanks @ROBOTFOOD0
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Another round of difficulty breathing. Time to break out the inhaler and hope I'm up to running in about 4 hours. I'm wanting to do 6 miles.
@Stoshew71 Great race 2 -
For a 5K race, you get in a 2 or 3 mile warm-up, run your race, then get your extra miles in quickly after the race. 10K you probably don't need as many miles as a warmup.
The other thing you can try to do is time your cutback weeks to coincide with races.
Sounds good. Follow-up question - I'm running 6 days/week, aiming at 35-40 miles/week. Teach me about cutback weeks. When, how much less, strategy, etc.... Please.
There is really no absolutes when it comes to cut back weeks (or down weeks or deload weeks). The concept is you give your body a break in order to recover from the previous weeks hard work. Every body is different and the specifics you have to figure out what works best with both how your body reacts AND your schedule. I take mine for the most part once every 3 weeks. So I train hard 3 weeks in a row then take 1 week cutback. Some folks train hard 4 weeks then take a down week. Ryan Hall would train hard for 6 weeks then on the 7th week cut back (taken from the Bible).
How much you cut back is also dependent. 50-80% seems to be the range. If my hard weeks are 60-65 mpw then my down week usually looks like 40-45 mpw.
How do you cut back also is dependent. First thing I do is cut back on my long run. So instead of a 16-18 mile LR it will be more like 10 or 13. Maybe I will take an extra rest day during the week (since I normally run 6 days a week). I will cut back on my other runs for the week. Depends how I am feeling. Usually no double days on a cutback week.
I hope this helps. I know there is stuff on the Web on the subject. I would post links but hard to do on my phone.1 -
Couple of things I wanted to add.
If you enter a week after a week still sore and your training just seems to get harder even though your workouts are pretty much the same? Maybe you need a cutback week.
Are you planning a really hard week or a challenge you have not done before? Maybe do it just after a cut back week.
And if you have a race you need to taper for (or recover from) schedule a cut back week.0 -
Couple of action shots from today. I look exhausted. Lol.
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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 June 25 5.6 86.3
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I've lost ~110 lbs in the past two years (actually more like 120, but a few of them keep jumping back on). I would, ideally, like to lose 25 more pounds, but I would be happy to lose 15 and then keep them off. My knees would thank me, for sure.3 -
@stoshew71 great job!!!0
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It's hot and I really don't feel like running in this. I always try to keep fitness something I enjoy so that I don't burn out. So I'm fighting with myself over hitting 75 miles this month or just relaxing a bit. There are other days to run right? Plus my husband is telling me it's not worth it when my asthma is already acting up. I need to go recompute if there's any other way I can get 75 miles if I blow off today :-p1
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Easy 4.25 today before baseball, grocery shopping, picking up car from dealership, etc. Trying to figure out how to get my run in tomorrow. Want to just run up to J's all star game, but my MIL is coming so that means she would have to drive up with my Mom and J. Or I get up early and go once I get hubby out the door to work. Decisions, decisions.
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
6/23- 2 mi - 29 mi
6/25- 4 mi - 33 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 Point0 -
@Stoshew71 - awesome pics! And congrats!
I'm away on holiday and the running is awesome because of the temperatures/views. Can't possibly catch up because even though we are driving a lot, no data roaming on phone. So when we get to hotels I check email and on the online classes I teach.
6/1 - 22 miles cycling
6/2 - 5 miles + strength training
6/3 -rest and recovery day
6/4 - 34 miles cycling
6/5 - 42 miles cycling
6/6 - rest day - only 4 hours sleep - didn’t think I should
6/7 - strength training + 1 mile on treadmill (tropical storm rest day)
6/8 - 5 miles - yay! finally. Even though it was 95% humidity.
6/9 - 6 miles in the daylight!
6/10 - travel/rest day
6/11 - 4.28 miles in KC
6/12 - 5.5 miles in KC
6/13 - 4.4 miles approx
6/14 - 5.28 miles - beautiful KC morning!
6/15 - 5 more KC miles!
6/16 - 6.1 KC Miles
6/17 - 5.8 miles - last KC run
6/18 - rest/travel day.
6/19 - rainy day, no biking 4.25 miles
6/20 - 5.2 miles
6/21 - rest/travel day
6/22 - 5.2 miles on the Washington side of the Columbia river
6/23 - 5. miles - drizzling, cold, perfect morning for a run!
6/24 - rest/travel day.
6/25 - 5.4 miles downtown Victoria, British Columbia
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greenolivetree wrote: »It's hot and I really don't feel like running in this. I always try to keep fitness something I enjoy so that I don't burn out. So I'm fighting with myself over hitting 75 miles this month or just relaxing a bit. There are other days to run right? Plus my husband is telling me it's not worth it when my asthma is already acting up. I need to go recompute if there's any other way I can get 75 miles if I blow off today :-p
The 75 isn't set in stone. And with the summer heat, it's wise to make the necessary changes to keep you running. There's always a point in my run where i ask myself, "What about tomorrow?" Focusing on making good decisions is part of training. Heck, some Olympic athletes bailed on Rio because they assessed the risk to be too great.
My husband has asthma and had been in a flare for a week. He went to Sulphur to run (where the cold springs are). He just sent me a text. " I died", " please God let me send one last text".0 -
greenolivetree wrote: »It's hot and I really don't feel like running in this. I always try to keep fitness something I enjoy so that I don't burn out. So I'm fighting with myself over hitting 75 miles this month or just relaxing a bit. There are other days to run right? Plus my husband is telling me it's not worth it when my asthma is already acting up. I need to go recompute if there's any other way I can get 75 miles if I blow off today :-p
The 75 isn't set in stone. And with the summer heat, it's wise to make the necessary changes to keep you running. There's always a point in my run where i ask myself, "What about tomorrow?" Focusing on making good decisions is part of training. Heck, some Olympic athletes bailed on Rio because they assessed the risk to be too great.
My husband has asthma and had been in a flare for a week. He went to Sulphur to run (where the cold springs are). He just sent me a text. " I died", " please God let me send one last text".
Thank you. I purposely set a low goal of 50 due to summer. But then I set my sight on 75. And I may still make it. But if not, there's always October! Lol My asthma always starts to bug me this time of year.1 -
greenolivetree wrote: »greenolivetree wrote: »It's hot and I really don't feel like running in this. I always try to keep fitness something I enjoy so that I don't burn out. So I'm fighting with myself over hitting 75 miles this month or just relaxing a bit. There are other days to run right? Plus my husband is telling me it's not worth it when my asthma is already acting up. I need to go recompute if there's any other way I can get 75 miles if I blow off today :-p
The 75 isn't set in stone. And with the summer heat, it's wise to make the necessary changes to keep you running. There's always a point in my run where i ask myself, "What about tomorrow?" Focusing on making good decisions is part of training. Heck, some Olympic athletes bailed on Rio because they assessed the risk to be too great.
My husband has asthma and had been in a flare for a week. He went to Sulphur to run (where the cold springs are). He just sent me a text. " I died", " please God let me send one last text".
Thank you. I purposely set a low goal of 50 due to summer. But then I set my sight on 75. And I may still make it. But if not, there's always October! Lol My asthma always starts to bug me this time of year.
By October , you can shoot for 100
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@Elise4270 Yes! I think I will be hitting 100 when the weather cools off.1
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@Stoshew71 awesome pictures, you're killing it!
I'm really pleased to only be 5.5 miles off goal- that's only 2 6K trail runs away! Already looking ahead to setting goals for July. How does everyone set new month goals? Increase by a certain increment? Choose a number and shoot for the stars?
In other news I shaved 5 minutes off my 6k today- shout out to the bear 30 yards off the path and the wildlife geniuses who posted warning signs at the end of the path who made my success possible. #NEEDMOARBEARS!!!
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Training plan today called for a double of some easy miles, along with a 1 hour fartlek.
Given the heat, I did the easy miles indoors on the treadmill, and learned that when watching the treadmill TV, my accelerometer on my watch significantly underestimates my pace (claimed 10:15 miles when I was at 9) as my vertical oscillation is reduced, but is pretty accurate when I'm not focusing on the TV during commercials. Usually I wouldn't care, but it shorted me 0.3 miles (vs. the treadmill distance) during the 33 minute run. I ended up doing the fartlek outdoors despite the temperature in the 80s as the humidity wasn't too ugly, and did roughly 20 intermittent random distance sprints (0.1-0.25/mile) at a 4:40-5:10 pace, as I waited for my heart rate to return to 135 before kicking off each one. Definitely curious how my legs will feel in the morning for my long run, as the speedplay session didn't feel as draining as traditional speework sessions, but the pace was quicker than usual.
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
6/23 - 9 miles
6/24 - 7 miles
6/25 - 10.5 miles
Total: 173 miles
Goal: 200 miles
Remaining: 27 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 5
@stoshew71 - Congrads on the AG win at the 10 miler. Racing in heat just sucks, but if you can figure out how much to cut back due to it (I'll usually go by heart rate targets), you'll be golden.
@mobycarp - Running as a retiree is nice as you don't need to sacrifice sleep, and can usually work your schedule around more social runs with others. It took me about a year to get into a rhythm after retiring, but once you figure out your hobbies/volunteer stuff/travel plans/fitness goals, things generally fall into place. I'm still struggling with how much to structure each day vs. leave for random stuff, and I now put in about as much time biking (and a bit less swimming/lifting) as I do running to round things out and avoid injury. Zero temptation at my end to return to work.0 -
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
6/23 3.19
6/24 rest
6/25 4.56
Total 73.20
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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I did it!
I ran my first Half Marathon!
@juliet3455 Your estimate for my time was spot on!
Won't bore you with too long a recap.
I ate my normal breakfast at 8:30 am (orange juice, coffee, greek yoghurt & Sanitarium "Go" biscuits), then had a gel and some water 15 minutes before I set out at 10 am.
Walked about a km as a warmup, after a few dynamic stretches at home.
At around 15 km I had another gel and stopped at a water fountain for a few seconds to wash it down. That perked me up a bit.
Felt extra good at about 17 km! Then it was just a few more steady kms and I was done!
ETA: this was not a race... I just ran it on my own on familiar ground, because I felt like I could.6 -
@Orphia Huray. Judging by those splits it got harder at the end. But you did it anyway. Congrats
Date.....Distance..Avg hr/Pace/km
June 1 - 6.1 km - 156/5:47
June 2 - 5.5 km - 154/6:00
June 3 - 5.0 km - 153/6:12
June 4 - 7.0 km - 184/4:25
June 5 - 6.0 km - 143/6:27
June 6 - rest
June 7 - 6.0 km - 143/6:13
June 8 - 6.8 km - 148/6:11 (Hot)
June 9 - 5.8 km - 150/5:58
June 10 - rest
June 11 - 5.0 km - 184/4:26
June 12 - 6.0 km - 149/6:05
June 13 - rest
June 14 - 7.6 km - 149/6:08
June 15 - 6.0 km - 150/6:03
June 16 - 6.0 km - 150/6:12
June 17 - 7.0 km - 152/6:21 (Hell)
June 18 - 5.8 km - 150/Slow, I didn't care
June 19 - 11.0km - 155/6:06 (Easy hell)
June 20 - rest
June 21 - 7.0 km - 178/4.37 (tempo)
June 22 - 6.0 km - 155/6:06
June 23 - 6.6 km - 152/6:06
June 24 - 7.0 km - 155/5:54
June 25 - 6.0 km - 137/8:30
June 26 - 10.5km - 147/6:11
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 21:57
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My goal is 80km!
2nd - 8km
4th - 5km (parkrun, 26:21) new PB by 1min 35seconds!
6th - 4km
8th - 8km
9th - 3km My first social run with a friend! We ran faster than I normally do.
11th - 5km Started enjoying it after 4km. Took my camelbak for my shopping bags and wallet and walked back via the shops, worked well.
13th - 8.5 km (7 slowish, 1 really hard, extra half k to cool off)
15th - 4km
17th - 3km (slow hard slog
)
20th - 5km
21st - 8km
Skipped parkrun last week, if I get another 7km done over Thurs/Friday I'll try and talk a friend into running 5km with me on the weekend to make it up
23rd - 4km
24th - 3km. It snowed when I was walking home! So exciting! (only happens once every year or two here)
25th - 5km
73.5/80km so far1 -
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
........: 6.3 miles << Thursday crew run!
6/24: Rest day!
6/25: 18 miles!!
6/26: 8.2 miles
Took it nice and easy with a small running group today. We took it at a meandering pace this morning on some nice trails (of the gravel, roadside and tow path variety) with a walk break here and there. My legs weren't toast after 18 very hilly miles yesterday (by some miracle), but I could definitely feel some fatigue in there from time to time, especially on the looser gravel when my legs had to work harder to stabilize. It was good to go out with a group though; had I gone alone I think I would have been miserable and been a big baby about it.
@Stoshew71 Was it raining or was it just that hot? You are soaked from head to toe, my friend!
@Orphia Congrats on tackling your first HM distance!! What an accomplishment!
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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@Orphia congrats on running your first HM!
Woke up this morning and my knee felt a little wonky, so no run this morning. Will see how it feels later and maybe get my 3 easy miles in this evening.1
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