June (2016) Running Challenge
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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
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