July (2016) Running Challenge
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@ROBOTFOOD - Glad you are ok. How terrifying, but a little funny about the low heart rate.
@kristinegift - Hope you feel better soon.
@skippygirlsmom - Skippy's coach sounds amazing! We have been very lucky with J's hockey coaches making sure the kids are having fun while teaching them better skills and that play harder because of it.
@Stowshew71 - Loved the pictures. Thank you for continuing the challenge and for sharing your knowledge.0 -
@ROBOTFOOD : glad you are on the mend. Keep hydrated, my friend!1
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I'm just getting back into it, so I'll go for 20 miles - a stretch but not impossible
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@kimlight2 she is a professional runner who came to this country to run for the University of GA I wish she was her high school coach and she could train with her full time. Once school starts on 3 August she can no longer coach Skip because of high school athletic rules.
The company she works for is holding a race tonight. It's to raise money for the one of our local college T&F/XC programs. It's a straight up 1 mile dash. It's 96F (36F) right and the race is in 3 hours, I hope it starts to cool down.1 -
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@ROBOTFOOD - Glad you're going to be okay. It's scary just reading about what you went through, don't know how you deal with living through it.
@louubelle16 - I agree, it's sad to see so many people having various problems interfere with their running. I guess I dropped like a fly in May; but like the common house fly, I'm coming back.
I hope everyone else is able to come back, too.
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Date Miles MTD ------- ----- ------- July 2 6.5 6.5 July 3 5.0 11.5
New pair of New Balance 880s today to take over for my Brooks Ghosts. Discovered while at the running store that I've been wearing shoes a half size too small for a while now. I now expect all foot injuries to vanish.6 -
July Running Totals (miles)
7/1 – rest day
7/2 – 13.14 paced run
7/3 – 10.06 easy with fast finish
July total to date – 23.20
Nominal Challenge Goal – 150 miles
Real Goals: Become comfortable running 5 days a week. Finish Shoreline in good shape, managing the expected heat and humidity better than last year. Build base toward Rochester Marathon.
Today's notes – After 10 miles yesterday, I felt like I was good for 17. I held yesterday to 13 because I was responsible for pacing that distance for a training program, and where I really wanted to extend the distance was another 7 miles. I wasn't dumb enough to think I was good for 20 yesterday.
So with leaving some miles in the tank yesterday, today I decided I could do 10. Thought about doing a preview of the loop on the Rochester Marathon course, but it was 3 PM by the time I was ready to run and I didn't want to add in the travel time. So I ran a familiar 10 mile route with hills starting from my driveway. 81° F (27° C) and moderate humidity felt pretty good. Stopped for perhaps a half minute a half mile in to remove a small asphalt chip from my shoe, otherwise just ran pretty much how I felt. Noticed that I had accelerated a bit by mile 9, and deliberately finished faster, ending with a stride.
The humidity did get more annoying during the run, particularly during mile 9 when the sun came out from behind the clouds. My singlet was drenched by the time I finished, so I'll count this as reasonable training for Shoreline. The good news is, the twinges I felt in the recovering leg were the exception rather than the rule. The rule was, this felt pretty much like a normal easy 10 mile run in warm but not terrible weather.
I think I'm good for running 5 days a week now. The mileage is coming back. I'll have to talk to my coach about how to do some sort of cut down training plan for Rochester Marathon, given that I spent the first few weeks of what should have been the training cycle just training to get back to healthy.
There are three local races tomorrow - a 5K, a 4 mile, and a 10K. I didn't sign up for any of them, and I don't plan to go look for day of registration. Tomorrow will be a non-running day. I might mow the lawn, I might walk over to the park for fireworks, I might decide to just rest. (just kidding) I'm coming back, but I do have to be careful not to come back too hard, too soon.
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) DNS - recovering from face plant
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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@MNLittleFinn ... Excellent shirt choice ... have a great race!0
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Got out in the drizzle and ran 5 miles around the neighborhood/rail trail. I don't know how to screen shot my times, but my splits got progressively slower, from 10:49, 11:12, 11:47, 12:14 ...all the way down to 12:51 on my last mile (granted, a long uphill for part of it and a stop to cross a busy street). I want to start training myself to get faster as my run progresses, not slower. Do I do that just by slowing down my first couple miles, or what?
There is a 4th of July 5K tomorrow that I'd planned to sign up for but forgot. Now it's looking like we may have thunderstorms. If I wake up and the weather is ok I might go do it, but if not, at least I got out today.
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I have to get to working out. I want to set a goal of 45 miles.4
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@MNLittleFinn you are so ready for this. Can't wait to hear all about it. Kill it!!!!1
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2.5 crazy sweaty miles. It poured rain this morning, sun came out awhile in the afternoon, then more rain was coming. I had a huge lunch so I waited until about 6pm to run. Breathing was rough with the weather (82 felt like 88 with 80% humidity or something like that). It just felt awful and I was sweating profusely. Lol. But 2.5 miles is more than zero. I've really been short of breath a lot lately even when not running. Our last couple summers were so nice but this one is really aggravating my asthma.
@5beautifuldays I used to run positive splits a lot until this year. I tended to start out sprinting and just burn out. I'd look at your average pace lately and try to force yourself to run the first mile a minute slower and then you may find like I did that once you get that slower warmup mile (or 2) done that you naturally get faster as you settle in to your natural pace. It takes practice but slowing down to start is key and feels so much better 5 -
God-awful slow intrawebs here in the hotel, so will catch up later.
1) Here's what I call carb-loading for a 10K:
Yep - Salted Caramel from Cheesecake Factory.
2) Since this one is a kinda big deal in my head, here's my flat Dana:
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@9voice9 Good luck tomorrow! I'm sure that cheesecake will make you run fast!
@MNLittleFinn Good luck to you too!
And of course, Good luck to anyone else! Looking forward to race reports. My son runs tomorrow morning. It's his second 5k the first was probably 5 years ago the day after he got a DUI. He wasn't much fun that day. Ya, he was 16.
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@vandinem Good luck with the new shoes!0
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@MNLittleFinn Good luck with your race tomorrow! You've got this. Have fun and have a great run.
@9voice9 good luck with your 10K! Mmmm, that cheesecake looks good and I'm sure will be the key to a good run.
Anyone else running a race tomorrow for the 4th have a great one!
It was a gorgeous summer day here today, after how cool it was yesterday it was a pretty normal 80 degrees today. I tried out a new to me trail. It was a 3 mile loop around a small lake, and part of it was boardwalk over some boggy areas. The trail was really nicely maintained. I did an extra little loop of confusion at the beginning and ended up with a 3.29 mile run. I was pretty sweaty at the end.
Fortunately I had brought an extra shirt change because I took a little drive and ended up having dinner afterward at a pub overlooking the river. The weather was PERFECT at that time with gorgeous breeze across the water. The restaurant/bar across the river had a live band and it made for a really nice evening.
I ended up 22.5 miles for the week. For the month of July I'm at 12.44:
I debated running a 5k tomorrow but I don't want to get up that early. So I think I'll take another drive and try out a state park I've been wanting to check out.
Happy 4th to everyone.4 -
Good luck @9voice9 and others running.
Skip ran tonight at our local college in the Independence Mile. It's put on by the company her coach works for and the money goes to the college's T&F and XC teams. She ran in the under 19 "heat" and finished 6th, the 1st female with a 6:29. They run in heats based on age groups, then there is one race for "Elite" runners. Not sure when she ended up overall. She opted to run in her AG heat instead of "elite" probably a good thing, the winner of the Elite race ran like 4:30 or something like that. He's is one of her friends who graduated a couple years ago. She did introduce herself to the College's T&F/XC coach, she is certainly not shy. She dropped the name of a friend who runs for him (the guy who won the elite race) and he asked her about her times, where she is running now etc. Then he told her where on his website to fill out an "interest" form and said to send him her email and phone number so he can keep in touch with her.
Well tomorrow we are heated out for some hiking at a place a friend recommended. Looking forward to it.
Enjoy your 4th everyone.
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July goal.....run
7/1 snorkel 4 hours
7/2 7.53
7/3 3.23
Total 10.76
Upcoming races:
SHEPower Virtual Half: July 18
Las Vegas RocknRoll Virtual runs--making the band
......Guitar Solo 6/28 3.85
......Drum Solo in August
......Lead Singer in September
Las Vegas RocknRoll Half 11/13/16
@MNLittleFinn and @9voice9 (and everyone else running) go get'em! I'll think of you while I'm slogging thru a 12 hour work day.....don't worry 'bout me....
Ticker is my goal for 2016 and accumulation to date:
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@MNLittleFinn and @9voice9 - good luck with your races today!0
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Day 3: 5 mile hike on the beach
Monthly total: 17.25/75 miles4 -
Happy Independence Day and good luck to all who are running races today.
I won't get a chance to start running in July until Tuesday. Increasing my goal to 60 miles for this month...I plan to work a couple of overtime shifts to help pay for a new "tear-off" roof. So probably won't be able to run as much as I would like.2 -
Date Miles today. Miles for July
7/1 3.1 miles - 3.1
7/2 14 miles - 17.1
7/3 REST DAY
7/4 9 miles - 26.1
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
Some pictures from yesterday's hike.
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2/7: 2.3 km run to try out new shoes
4/7: 3.3 km; still not sure about the shoes, but had a great run
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Today was the local 5k I signed up for last week. It's the same event that I unknowingly stumbled across the final stretch and finish line at around mile 14 of a 16 mile training run last July 4th. I thought it would be cool to run from my house to the event and back, so I did!
It was soupy out this morning! Not too hot but it didn't matter really with the fog and humidity.
The 1.89 mile warm up run to the starting area was uphill so I had to take a couple walk breaks to keep my HR down. I arrived at the starting area with just enough time to pin on my bib and hop into the crowd.
I had no issues for the first two miles and had a good pace despite the heat, but wasn't able to take that through on the final mile. I'm still happy as I did not run this for a PR attempt but as training. This was supposed to be an LT run, and it was. I had hoped to manage nearly 30 minutes at LT nonstop for the first time since starting back running again, but today was not that day. My Garmin said it was 3.13 miles in 31:24. I'm not sure of the official time yet.
The 1.96 mile run/walk back home was pleasant until a long stop at a traffic light. My legs didn't quite bounce back after that long standing still.
All in all not as great as it could have been if it was not so gray, warm, sticky and soupy. Nobody was grouchy or anything but the mood at the event was not as perky as the average run.
I am looking forward to doing it again next year though, and checking to see if any other runs are starting within running distance of my house. It was nice to not have to drive/park/etc and just run and be outdoors from the time I stepped out the door until I came home.
Hope everyone else running today has a great time!
7/1 - 0 miles for me but 3 for Black Toe Month (BTM)
7/2 - Nada, just strength exercises (sorry BTM)
7/3 - 0 miles for me but 2.5 for BTM
7/4 - 0 miles for me, 7 for BTM
0 of 100 miles completed for me
12.5 of XXX miles completed for BTM
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TresaAswegan wrote: »I have been back at it for a few weeks now and I have done some slow intervals, which have been going well! I have been doing about 2-3 miles at a time of running/walking combined, so I think I am going to go for 45 in July!
And one question.. there is a local half marathon/5k coming up September 24. And I kind of got the idea it might be fun to walk/run the half!!
@TresaAswegan Have you taken part in previous races?
If the answer is no I would suggest you start with some 5km events - all the speed demons will be at the front of the starting pack so to prevent potential passing conflicts start near the back of the pack in front of the walkers.
Once you have completed a few 5 km events and managed to get a few longer runs ( 7-9km ) then find a 10km event. Have fun.1 -
2:15:40 Garmin time. Chip time could be faster because I was so wasted I didn't stop the Garmin until after finish15
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Way to crush that half @MNLittleFinn!!0
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I'm planning to do at least 120km in July. 4 days in an I'm at 25km (a single 10K and 3 x 5K), which is a good start!2
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