April 2017 Running Challenge
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Anyone who frequents @Stoshew71 monthly running challenge threads and who wants to join the MFP Monthly Running Challenge Strava group can join here:
https://www.strava.com/clubs/mfpmnthlychlng
Send a request and one of the admins will approve it. It's helpful, though not required, if you use the same profile picture as you do here, or use part of your MFP username in your Strava name so folks know who you are, and we can easily verify that you are indeed part of this group. The intent is that ONLY folks from this thread join.
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@hanlonsk it's pretty common not to be hungry after a long run.
@_nikkiwolf_ sorry about the DNS (I've had 3 or 4 for various reasons) but waking up like that, I'd skip it too.
@HRKinchen nice job on the PR! Hopefully the RD for that race works out the bugs for next year.
@KatieJane83 a race on a runway of a major airport!?!?! Cool!! I normally avoid concrete but I'd do that one. Great time too! I'm glad your running has been awesome lately and nice photos.
@ddmom0811 have a great time with your daughter and in London!
@MNLittleFinn if you're going to practice water stops on a loop course then I agree with @MobyCarp . Set up a table with paper cups of water at the end of your driveway. Better yet, get your wife to hand them to you as you run by and maybe a neighbor to ring a cowbell or to hold up a sign that says "YOU GOT THIS!!!". Ok, just kidding about the cowbell and sign, but seriously if you're not going to practice drinking from cups while on the run, then I think you might as well carry your water, skip the little loops and restrict your water intake to the distances and amounts you think you'll get on your marathon. Stopping to futz with picking up bottle, unscrewing the cap, and stashing it again isn't any better practice than bringing your own water. If your hydration belt bounces when you run, try wearing it lower on your hips, or perhaps you need a new hydration belt, vest, or handheld. I've got an Ultimate Direction, SJ 3.0 vest that is awesome for trail running, though I've not worn it in the heat yet so I'll have to see if it's a PIA in the summer. I have a Nathan belt which I make work wearing it low on my hips. I used that for my marathon and it worked fine, but I HAVE to make sure it rides low. Most long distance trail runners I've seen either use a vest or a handheld (or two!). One other thought...Since Grandma's is a HUGE race, you might consider skipping the first water stop or two. They might be crazy crowded until the herd thins out later on.
@katharmonic I hope this week goes much better for you. I'm sure you'll get back on track!
@juliet3455 looks like a beautiful place for a race!
@girlinahat...the pictures...wow!
@hesfeld and @Stoshew71 great job volunteering at the races!
@ariceroni sorry to hear about your foot pain. I think your cautious approach is the right one and hopefully it will get sorted out very soon.
I'm all caught up but no time right now to post my update, except to say that my 17 mile trail race went very well, and as you might have guessed, I didn't treat it as a training run after all.
I'll post a report later today.6 -
@7lenny7 thanks for that input. I've thought about skipping the water stops, with 8,999 other runners on the full, it's by far the biggest race I'll have been in. It will mean that my first water stop is at mile 7, but I've run farther than that, in the heat, w/o water, so it's doable. That's one thing I guess I'll have to wait for race day to decide for sure...... at least I've pretty much settled on the shoes I'm going to wear, and which gels to bring....2 decisions made, a bunch more to go!1
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MNLittleFinn wrote: »I was thinking set a bottle of Powerade (that's what the race has) on my lawn, so I could grab it and take a swig as I go by. This would also let me practice fueling, I figure, and possibly give me a "safe" way to see if I need to bring extra water for the race.
Actually, what I would do is to take that bottle of PowerAde and pour it into little Dixie cups. Then practice grabbing a Dixie cup as you run and drink from that. There's actually a technique of folding the cup by pinching one side and drink out of the pinched side. You may be able to Youtube a video on that technique.
EDIT: Looks like @MobyCarp beat me to it. LOL@MNLittleFinn - If you're going to go that far to simulate in-race hydration, you may as well buy some wax paper cups and also practice drinking from them on the run. I have not done this, but I can see where it would be useful if it's practical to set up such an arrangement.
I learned to actually transfer water from those wax paper cups to my throat at the 2015 Buffalo Marathon. I found that it's a lot easier at marathon pace than at 10K race pace or even half marathon pace.1 -
MNLittleFinn wrote: »I was thinking set a bottle of Powerade (that's what the race has) on my lawn, so I could grab it and take a swig as I go by. This would also let me practice fueling, I figure, and possibly give me a "safe" way to see if I need to bring extra water for the race.
Actually, what I would do is to take that bottle of PowerAde and pour it into little Dixie cups. Then practice grabbing a Dixie cup as you run and drink from that. There's actually a technique of folding the cup by pinching one side and drink out of the pinched side. You may be able to Youtube a video on that technique.
EDIT: Looks like @MobyCarp beat me to it. LOL
That's because great minds think alike...LOL. In actuality, what I might do is take my little 10oz handheld with me, and just drink every other mile, so I can get used to drinking then, and also practice fueling, since I'll be fueling every 4 miles or so, after taking my first gel before one of the first 3 water stops at the marathon.
I'll see how that goes, and start making decisions about what to bring with on marathon day....I really hate carrying stuff when I run. My handheld is just tolerable, and my belt, while great for hiking and trail running, annoys the heck out of me when I'm on the road.
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MNLittleFinn wrote: »@7lenny7 thanks for that input. I've thought about skipping the water stops, with 8,999 other runners on the full, it's by far the biggest race I'll have been in. It will mean that my first water stop is at mile 7, but I've run farther than that, in the heat, w/o water, so it's doable. That's one thing I guess I'll have to wait for race day to decide for sure...... at least I've pretty much settled on the shoes I'm going to wear, and which gels to bring....2 decisions made, a bunch more to go!
This. The most common arguments for and against carrying hydration in a race are:
Con: The extra weight will slow me down.
Pro: I'll lose less time drinking from a bottle I carry than I would at water stops.
It's no secret that I fall solidly on the pro side of that argument. This has to do with my basic incompetence at grabbing wax paper cups on the run and transferring the water into my throat. I'm better than I was, but I still rate below average as runners go. I would also note that at the Oak Tree Half last September, I gained 6 steps per water stop on a guy who was mostly running ahead of me but not carrying his own hydration. I didn't lose any noticeable distance on him when drinking from my own water bottle. I think I ended up passing him between mile 8 and mile 9.
Of course, I can't carry enough water for a full marathon; so I must do as well as I can with on-course water. I good weather, a 10 oz bottle of water plus an 8 oz bottle of Nuun is enough to get me through a half. I thought 4 bottles on my warm weather belt should have got me through a marathon, but I failed to get through Rochester when I first tested that theory. Whether I test it again at Boston depends on the temperature on race day; but I won't be averse to grabbing whatever is offered on that course.
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MNLittleFinn wrote: »@garygse with how you're going, I almost think you set your goal too low. Great running!
Thank you! Yeah, I cut back the mileage goal this time as I have a race this coming weekend; ergo I'm dialing the mileage back this week, and my legs may feel completely shot next week, lol.0 -
Picture of me Sunday at mile 7 of the Bridge Street Half Marathon.8
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April Running Totals (miles)
4/1 – 18.19 paced run
4/2 – 3.90 easy 30 minutes
4/3 – rest day
4/4 – 10.75 tempo intervals
4/5 – 6.85 group run
4/6 – 8.18 tempo intervals
4/7 – rest day
4/8 – 12.07 paced run
4/9 – 7.83 almost easy 60 minutes
4/10 – 4.51 easy 30 minutes + 4 strides
April total to date – 72.28
Nominal Challenge Goal – 150 miles
Real Goals: Run Boston. Finish healthy. Recover well.
Today's notes – Today's assignment was 30 minutes easy plus 4 strides. I had been taking Mondays as rest days, but in the final week of training every day has a specific assignment, and I'll be under the target miles just running the assignments. That's okay. At this point, less is more; but a lousy 35 minutes running isn't going to beat me up.
Temperature was 62º F (17º C) when I got out. I just threw on a singlet and shorts, didn't even wear the hydration belt. How dehydrated can I get in half an hour, anyway? In contrast to yesterday, I did a pretty good job of holding the easy portion at an easy pace. Ended up shorting the 30 minutes by 6 seconds or so, because that's when I got to the fire hydrant that I used to mark the start of my first stride.
It felt good to run the strides. I've skipped a lot of Monday "easy plus 4 strides" assignments in favor of rest days this training cycle. Part of that was because the time I have on Monday is mid-morning, and that wasn't enough recovery time after a hard weekend. But I'm in taper, and the weekend wasn't hard. So today felt very good.
Taper mantra of the day: A week from today, I'll be allowed to run a lot farther.
2017 races:
January 1, 2017 Freezeroo #2 (Resolution Run 7.5 mile) (Mendon, NY) Finished in 50:45
January 7, 2017 Winter Warrior Half Marathon (Gates, NY) Finished in 1:32:40
January 14, 2017 Freezeroo #3 (Pineway Ponds Park 5 mile) (Spencerport, NY) Finished in 33:42
January 28, 2017 Freezeroo #4 (Hearnish 5 mile) (Victor, NY) short course, finished 4.88 miles in 32:50
February 4, 2017 USATF Cross Country National Championship Masters 8K (Bend, OR) Finished in 35:39, team won the 60+ Men's cross country championship
February 11, 2017 Freezeroo #5 (Valentines Run "In Memory of Tom Brannon" 8 Mile) (Greece, NY) sat out due to training schedule
February 25, 2017 Freezeroo #6 (White House Challenge 4.4 mile) (Webster, NY) short course, finished 4.34 miles in 27:51
March 11, 2017 Johnny's Runnin' of the Green 5 mile (Rochester, NY) finished in 33:25
March 18, 2017 USATF Masters 8K Championship (Shamrock 8K, Virginia Beach, VA) finished in 30:59, PR for 8K
April 17, 2017 Boston Marathon (Hopkinton, MA)
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Awesome pictures @girlinahat0
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girlinahat wrote: »MNLittleFinn wrote: »I just looked at the MRC leader board on Strava. @Stoshew71 tapering is good for my ego. I ran the same distance as him last week.
there's a Strava group???? request to join just sent.......
I got ya0 -
4/2-3.3 miles
4/3-3 miles
4/5-3.5 miles
4/6-2.5 miles
4/8-4.2 miles
4/9-5 miles
total-21.5 miles
Tried doing 5 miles on Saturday, but I had my nephew and my brother showed up to get him, so i hopped off the treadmill at 4.2 miles. I planned on taking Sunday off, but i couldnt stand that I didnt finish my 5 miles, so I decided to do it Sunday, so I am taking today off. but i did do the 5 miles faster than I thought I would
Training for:
5/14-womens run-5mile
7/10- Missoula Marathon-HM
9/17- Montana Marathon-Full marathon4 -
Short and easy run this morning. Woke with a little pain in my lower back and a slight twinge in my left knee. Both were gone within the first half mile, but the knee's been creaking a bit after the run too. Have a rest day planned for tomorrow, so hoping to be all set to begin training for the next race by mid-week. My goal is to run a smoother, more evenly paced, one-break 5k on the 22nd.
4/1: 1.3 (1.3)
4/2: 1.5 (2.8)
4/3: rest
4/4: 1.5 (4.3)
4/5: 3.4 (7.7)
4/6: 1.3 (9.0)
4/7: rest
4/8: rest / life day
4/9: Race Day - 3.3 (12.3)
4/10: 1.5 (13.8)
4/11: rest
...
4/22: Race Day (5k)
Goal for the month: 30
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Anyone who frequents @Stoshew71 monthly running challenge threads and who wants to join the MFP Monthly Running Challenge Strava group can join here:
https://www.strava.com/clubs/mfpmnthlychlng
Send a request and one of the admins will approve it. It's helpful, though not required, if you use the same profile picture as you do here, or use part of your MFP username in your Strava name so folks know who you are, and we can easily verify that you are indeed part of this group. The intent is that ONLY folks from this thread join.
I have been using Map my Run to track my workouts. Is Strava better? Can you export your history from MMR into Strava?0 -
I went to Pittsburgh this past weekend to visit my mom. It was a nice diversion from time spent obsessing about Boston. I did, however, get my final "longish" run in while I was there and it was a great one. I only ran 8 miles because, after seeing how great my legs felt last Thursday following my 3 day rest, I decided that my main objective right now is running as little as possible. Over the past 2-3 weeks, I have noticed a gradual return of my pace on easy runs which has been encouraging.
Saturday morning was beautiful weather. I headed out around 11AM, close to my race start time. My mother wanted to walk around the track at my old junior high school, so we decided that I would run there and meet her and I would finish my miles around the track. I estimated that the run there would be close to 5 miles (I was off by a mile as it was only 4) and I knew that a good chunk of that was an uphill climb. I know that Pittsburgh is hilly, but I totally underestimated just how hilly that part of the run would be. It turned out to be a 360 ft elevation gain over 1.7 miles. Including a brief pause spent waiting to cross a busy street, the 1 mile portion of that climb was a 9:48 pace.
I was feeling very slow by the time I arrived at the track with an overall average pace of 9:10. I pulled my shirt sleeve over my Garmin so I would not be tempted to look at my pace and I just ran by feel. I wanted to get an idea of how well my legs could move after that uphill climb. I took it pretty easy as I did my 13 laps around the track to complete my run, but I could tell that I was moving at a pretty good pace at that point. When I finished my run I looked at my lap paces and was surprised to find that I gained speed with each lap and my final lap came in at a 7:56. I have not run anything close to that pace since my 10K race the first weekend in February. I was quite sure that my legs were not capable of moving at that pace, so I was pleasantly surprised to see that, especially given how effortless and free of pain the run felt.
I had not intended to run that fast and I know that it probably wasn't the best idea in terms of getting my legs the rest they need, but it did so much for my confidence that I really don't regret it. However, this week I now need to focus extra hard on getting the proper rest. I plan to run 4 miles tomorrow, 4 on Thursday and 2 on Saturday. That is it. Other goals for this week include getting extra sleep, eating all the carbs, and trying not to obsessively stalk the weather forecast for Boston for next Monday (current forecast is partly cloudy with a high of 59 and a low of 37, which would be spectacular news except that I have never had a weather forecast hold true for an entire week prior to a race, so it will likely mean scorching sun or pouring rain). We leave for Boston on Friday morning. This is going to be a very long week.5 -
Anyone who frequents @Stoshew71 monthly running challenge threads and who wants to join the MFP Monthly Running Challenge Strava group can join here:
https://www.strava.com/clubs/mfpmnthlychlng
Send a request and one of the admins will approve it. It's helpful, though not required, if you use the same profile picture as you do here, or use part of your MFP username in your Strava name so folks know who you are, and we can easily verify that you are indeed part of this group. The intent is that ONLY folks from this thread join.
Thanks for putting that out there. I always feel like a ball buster for trying to figure out who people are and if they belong!!
@girlinahat was fairly easy to to figure out0 -
Anyone who frequents @Stoshew71 monthly running challenge threads and who wants to join the MFP Monthly Running Challenge Strava group can join here:
https://www.strava.com/clubs/mfpmnthlychlng
Send a request and one of the admins will approve it. It's helpful, though not required, if you use the same profile picture as you do here, or use part of your MFP username in your Strava name so folks know who you are, and we can easily verify that you are indeed part of this group. The intent is that ONLY folks from this thread join.
Thanks for putting that out there. I always feel like a ball buster for trying to figure out who people are and if they belong!!
@girlinahat was fairly easy to to figure outI let someone in who I did not recognize thinking it was @girlinahat, but then Elise let her in and said she was easy to recognize. Now there's some other guy wanting in who I don't recognize. I haven't let him in yet though.
At least now I know better.0 -
I hadn't looked at the Strava MRC leaderboard in a while. I was number 6 last week! Booya!
Won't be this week though, it's a cutback week. Looking forward to refreshing my legs a bit!
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WhatMeRunning wrote: »Anyone who frequents @Stoshew71 monthly running challenge threads and who wants to join the MFP Monthly Running Challenge Strava group can join here:
https://www.strava.com/clubs/mfpmnthlychlng
Send a request and one of the admins will approve it. It's helpful, though not required, if you use the same profile picture as you do here, or use part of your MFP username in your Strava name so folks know who you are, and we can easily verify that you are indeed part of this group. The intent is that ONLY folks from this thread join.
Thanks for putting that out there. I always feel like a ball buster for trying to figure out who people are and if they belong!!
@girlinahat was fairly easy to to figure outI let someone in who I did not recognize thinking it was @girlinahat, but then Elise let her in and said she was easy to recognize. Now there's some other guy wanting in who I don't recognize. I haven't let him in yet though.
At least now I know better.
I din't let him in...But I wouldn't worry about be in a bad admin, troublemakers can be booted. I'll usually just pop in here and ask who made the request. Girl was easy cuz shes a b in the/a hat
I do like @7lenny7 suggestion to use the same pic for the request.1
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