April 2017 Running Challenge
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Date Miles MTD ------ ----- ------- Apr 02 5.0 5.0 Apr 05 4.3 9.3 Apr 07 6.4 15.7 Apr 08 4.3 20.0 Apr 09 5.0 25.0 Apr 11 5.1 30.1 Apr 13 5.1 35.2 Apr 15 5.1 40.3 Apr 16 5.1 45.4 Apr 20 5.1 50.5 Apr 22 5.1T 55.6 Apr 24 6.3 61.9 Apr 25 4.4T 66.3
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WK: 4.24.17 - 4.30.17 - Taper week for 3 marathons in 4 weeks.
M - 3.5 m. EZ
T - 8.2 m.
W -
T -
F -
S - Revel Mt. Charleston Marathon
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Total - miles for the week4 -
Ok so I did my intervals like a good girl, even though the walking intervals are soooo boring.
Half mile intervals, 2.25 running and 2.0 walking for a total of 4.25 miles. I feel like I've lost a little cardio fitness. Can you lose cardio fitness in two weeks?3 -
Unfortunately, yes. But it also builds back up quickly.RespectTheKitty wrote: »Ok so I did my intervals like a good girl, even though the walking intervals are soooo boring.
Half mile intervals, 2.25 running and 2.0 walking for a total of 4.25 miles. I feel like I've lost a little cardio fitness. Can you lose cardio fitness in two weeks?0 -
@BeeerRunner I am doing the 10k. The night run part is the most intriguing part of it to me! I'm in OKC and I hardly ever have a need to go to Texas but this run was a sponsored ad on my Facebook and that's how I found it. I'm trying to figure out where to stay that's near the river and near IKEA haha2
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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
4/11 – 7.81 warm up, speed work, cool down
4/12 – 3.81 easy 30 minutes
4/13 – 5.45 easy/MP workout
4/14 – travel day
4/15 – 4.12 easy run along the Charles River
4/16 – 2.61 20 minutes on last part of course
4/17 – 26.43 Boston Marathon
4/18 – travel day
4/19 – rest day
4/20 – 2.12 recovery run
4/21 – 4.20 easy/MP
4/22 – 4.18 paced run
4/23 – 5.00 easy
4/24 – 5.10 easy
4/25 – 7.09 warm up, speed work, cool down
April total to date – 150.20
Nominal Challenge Goal – 150 miles
Real Goals: Run Boston. Finish healthy. Recover well.
Today's notes – First club practice and speed work since Boston. Good time chatting with friends, how did your Boston go, how's your recovery going, etc. BQs were made, BQs were missed, plans are made to take another shot at BQ for 2017. And there were workouts aimed at upcoming races.
The workout for people running Dedham looked like a bit much for me right now: 800 at goal race pace w/400 recovery, then 3 x 1200 at goal race pace with 400 surge in the middle, with 2 minutes recovery. Then some strides after that. The workout for people running Lilac Run was also tough: 6 x 800 at interval pace with same time recovery. Talked to Coach, and he had me back off to 4 x 800 at T pace. I watered it down further by doing the first 800 with a guy doing Yasso 800s (3:30 target) for Buffalo, his next BQ attempt. The first one came in at 3:20, as I was careful not to pass him; then I felt better, so I ran my other 3 with less recovery time than Yasso would give. They came in at 3:14, 3:13, and 3:12. Guess I wasn't as physically beat up as I thought.
We did the 800s on the flat path around the reservoir at the top of Cobb's Hill. Took my 2 mile cool down on the road, which goes up and down some. The sore spot in my left quad let me know it wasn't 100%, but it didn't really complain. I am encouraged that I might be able to run Sunday's 10K as a race, even though it won't be a race to push for an exceptionally fast time.
. . . and I see I hit my monthly mileage goal today. This is more a function of guess work when I set the goal than aggressively running more than planned; I've been a good boy and limited my running to what my body can handle. The quad that is steadily getting better is my reward for that.
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) finished in 3:49:42
April 30, 2017 USATF Masters 10K Championship (James Joyce Ramble, Dedham, MA)
May 21, 2017 Lilac Run 10K (Rochester, NY)
June 9, 2017 Charlie McMullen Mile (Rochester, NY)
June 18, 2017 Medved 5K to Cure ALS (Rochester, NY)
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4/1: 5.8 miles
4/2: 2.8 miles
4/3: X-train (elliptical)
4/4: 3.6 miles
4/5: 5 miles
4/6: rest
4/7: 3.6 miles
4/8: 6.3 miles
4/9: 3 miles
4/10: rest
4/11: 4 miles
4/12: 5 miles
4/13: 4 miles
4/14: rest
4/15: 8 miles
4/16: 5 miles
4/17: PT/30 DS
4/18: 5 miles
4/19: 5 miles
4/20: 5 miles
4/21: rest
4/22: 6.9
4/23: 4 miles
4/24: 5 miles
TOTAL: 87/100 miles
Hi, all! I've been super busy the last week in and have still been getting some miles in (including a race), but haven't had any time to check in here. I'm pages and pages behind and I'll try to get caught up at some point.
Saturday I ran the Illinois Marathon as a part of a relay team with my mom and sisters. We were just doing the race for fun (some of them barely even trained) but I was using this race as sort of my goal as I have been returning from my injury and getting back into training. My leg was 6.9 miles, so not a standard race distance but close enough to a 10k that I could use that pace as a bit of a guide. My 10k PR pace is 9:17 and I know I could have beaten that before my injury in January and I'm not completely back to where I was pre-injury (getting close) but I knew on a good day now I could probably beat that as well. However, the stars did not align that day. I had an absolutely horrendous night of sleep the night before the race, was feeling slightly under the weather, and we had pretty strong winds as well (~20 mph). I ended up finishing my leg in 1:05:07 at a 9:22 pace. Overall, I was fairly happy with how I did running against strong winds on little sleep. I probably could have pushed myself a little harder to beat my 10k PR pace, but I was being extra cautious the first half because I felt like I would crash and burn if I pushed it too much...which, I probably would have. Also, the main goal was to complete the race uninjured and that was accomplished. My family was a little astonished that I stopped near Indy on the drive back the next day to go for a 4 mile recovery run while they were all moaning and groaning about being sore, haha.
Yesterday afternoon, I decided to run 5 miles of hills (or at least what is hilly to me, about 260 feet of elevation gain). I chose a route in a neighborhood that has 4-5 streets in a row that all slope east and west and ran several circuits of them. In the middle of the run I realized how this might not have been the best plan considering I also had my PT session scheduled for the next morning. Let's just say my legs felt a little like jell-o today. That brings me to my latest update...I graduated from PT this morning! My PT gave me a list of some exercises to keep doing and told me to come back if anything else pops up. Woohoo!9 -
@RespectTheKitty like @WhatMeRunning said. Yup. 5 days is all it takes to lose cv fitness. I don't remember the source, (I feel like it was an old guy Stan posted a video of...Jack Daniels?) but 84 days is like day 1 again. So lucky it tapers off slowly and rebuilds quickly. You'll be back on top soon.0
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@MNLittleFinn Great job on the FFLR! Nice that you were able to run on part of your marathon route.
@angmarie28 Beautiful pics!
@katharmonic I feel like you've gotten great advice for your half on 5/21. I just wanted to comment that I'm in a similar boat...I will most likely be running a half on 5/27 and the longest I've run recently is 8 miles about 1.5 weeks ago. I had suggested to my mom to come out for this race awhile ago and I didn't think she was going to be able to, but now it's looking like she will. I have a 9 miler planned for Sunday and I'm going to sit down and map out the rest of my plan soon too. Good luck to you!
@_nikkiwolf_ Congrats on a fantastic race and a nice shirt and medal too! That story about following the random stranger definitely sounds like something I would do too.0 -
86.28% of goal
01-Apr: 8.61 miles - Run 2 End Alzheimer's 10.5K plus warm-ups
02-Apr: <Life Day>
03-Apr: 3.45 miles
04-Apr: 9.30 miles
05-Apr: 3.52 miles
06-Apr: 6.75 miles
07-Apr: 6.30 miles
08-Apr: 13.25 miles
09-Apr: <Life Day>
10-Apr:
11-Apr: 11.50 miles
12-Apr: 3.35 miles
13-Apr: 6.84 miles
14-Apr: 6.80 miles
15-Apr: 12.31 miles
16-Apr: <Life Day>
17-Apr: 4.50 miles
18-Apr: 4.76 miles
19-Apr:
20-Apr: 8.40 miles
21-Apr: 3.70 miles
22-Apr: 15.21 miles (!!)
23-Apr: <Life Day>
24-Apr: 7.10 miles
25-Apr: 10.17 miles
26-Apr:
27-Apr:
28-Apr:
29-Apr:
30-Apr: <Life Day>
Upcoming Races:
29-Apr: Running for Ronald 10K/15K, Macon (*)
06-May: All About Animals 10.2K, Macon (*)
13-May: Battle of Byron 5K, Byron (*)
Back the Blue 10K, Warner Robins
20-May: Georgia Jugfest 5K, Knoxville (*)
27-May: Edge Fitness 5K, Bonaire (*)
04-Jul: Peachtree Road Race 10K, Atlanta3 -
@7lenny7 I'm so sorry to hear that your MIL is not doing well. Thoughts and prayers are with you and your family.0
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@BeeerRunner I am doing the 10k. The night run part is the most intriguing part of it to me! I'm in OKC and I hardly ever have a need to go to Texas but this run was a sponsored ad on my Facebook and that's how I found it. I'm trying to figure out where to stay that's near the river and near IKEA haha
@hesfeld That sounds fun. I see glow runs around here from time to time. I think those would be fun to do some time. I did a 15K trail race at night and I'm doing another this summer down in Glenrose, TX. They have 5K, 15K, and HM options.
I've only been to that IKEA once because my son had a soccer game nearby. It's ginormous!
@OSUbuckeye906 Even though you didn't PR, it sounds like you still had a good race and did the right thing by not pushing so hard that you'd get injured again.
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Here's what I use: https://www.amazon.com/gp/product/B008F0JL3Y/ref=oh_aui_detailpage_o09_s00?ie=UTF8&psc=1RespectTheKitty wrote: »I need to get a rain jacket for running in the rain. We've got a lot of rain in the forecast for the rest of this week and I'm pretty tired of getting soaked. Anyone got any recommendations? Can't be too expensive though. Bonus points if I can use PayPal to pay for it.
It packs up into its own pocket, so I just throw it into my run bag, leave it out to dry if I use it, and then pack it away again. It's labelled as water-resistant (not waterproof), but that's sufficient for my needs. It's very light, so I've also used it for a windbreaker. BONUS: it's less than $30 (US)!1 -
It's worth it to go find a good running store, and let them fit you for a pair - letting them help you know whether you're a neutral, or a pronator, or whatever will help in the future. You will likely feel more-or-less obligated to purchase a pair, but if they're a really good store, they're at least as interested in growing the running community as in profiting from the sale of one pair of shoes.Brumley2005 wrote: »What is a good brand of running shoe? Looking in to it, they can be really expensive.0 -
Treadmill at hotel was what I did Sunday for 2 miles. Then today i was supposed to switch towns, but 6+ inches of hwavy wet snows said otherwise. So, treadmill again. I made it 4 miles, my goal was 5, but this hotels workout room, although delightfully nice, is like 9million degrees... so I gave up at 4 and went and played snow angel so I could see straight again.
92.8/100
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@greenolivetree Sciatica Pain can have so many different symptoms depending on where it is pinched off. Haven't had a flair up since dropping the Jelly Belly. Amazing what weight loss will do for your overall health.
Driving vehicles. When I bought my last vehicle I made sure it had 6 way adjustable Buckets to allow for lots of tweaking = comfort.
@Brumley2005 As so many have said get fitted at a Store that specializes in Running and explain to them that your are just getting into the sport. Quite a few of the really good stores have Learn to Run clinics that are $0.00. I know the Running Room usually has them at all there stores and in bigger centers one of the stores will be the central depository for all the Previous Years Models of shoes at discounted prices. This Running Room has there warehouse sale as they call it, walk into the stock room and browse. @MobyCarp summed it up perfectlyLess is more. When you hurt, you need to do less until you no longer hurt. How much is "less" depends on where you are in your running career. // I ran myself into injury on less than 25 miles per week. // Then I compounded the problem by staying in denial about it for 2 or 3 months. // "No pain, no gain" does not apply to running and shin pain. Take a few days off. Walk gently. Pay attention to how the shins feel. If they don't get better, consider seeking medical advice.
@RespectTheKitty You go girl on those repeats, they can be a struggle but are well worth it.
@BeeerRunner Yes Ikea is ginormous! If we don't hear from you for a few days should we file a Missing Person's Report ??
What should have been a 5 hour drive turned into a 7 hour adventure due to bad weather and people who had already changed their winter tires out to summer tires. So by the time I got to my Hotel I was exhausted and was to late for the organized run so called it a REST DAY.3 -
26/04 - 6.5 mile Taper run #6 - Easy pace - They must have forgotten to pay the heating bill over here, as it was not very warm
Completed
• 11/03 - 10K Run The Solar System (thanks for the tip) - 52:01
• 12/03 - TM Half Marathon (plugged in the MK HM route - attempt 1 ) - 1:54:02
• 25/03 - TM Half Marathon (plugged in the MK HM route - attempt 2 ) - 1:53:53
• 15/04 - TM Easter Bunny support run (plugged in the MK HM route - attempt 2 ) - 1:59:03
Coming up:
• 01/05 - Milton Keynes HM
• 18/06 - Run-Bedford-Run - 10K
• 02/09 - Bedford HM
• 24/09 - Windsor HM2 -
@7lenny7 - so sorry your MIL is not doing well.
@Brumley2005 - agree with @9voice9 - getting fitted properly is important because the wrong/cheap shoes can cause injuries.
4/1 - 44 miles biking
4/2 - 40 miles biking
4/3 - 3.7 miles
4/4 - 4.2 miles
4/5 - strength training
4/6 - 3.4 miles
4/7 - strength training
4/8 - 10K Zombies Chunnel run
4/9 - 28 miles on bike - but like a rest day
4/10 - 4.5 miles
4/11 - 4.6 miles
4/12 - travel day
4/13 - London - walking
4/14 - London - walking
4/15 - 5.2 miles London
4/16 -- 5 miles London
4/17 - London walking
4/18 - 5 miles London
4/19 - walking Paris and bike tour
4/20 - 5.2 miles Paris
4/21 - walking Paris
4/22 - 5.3 miles Paris
4/23 - travel day
4/24 - rest day
4/25 - 5.0 miles
4/26 - 4.1 miles
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@Brumley2005 - I think the best advice on shoes have been offered. It's not really the brand that matters, it's the ones that fit your feet the best and provide support where you need it based upon your gait. It's all individual. Just because someone has run many thousands of miles in a particular shoe does not mean that shoe can work on another person. The salesperson should look at your current shoes at the wear pattern, and watch you run to help determine the right shoe. Also, look for sales, but never let the price keep you from getting proper shoes. When it comes to equipment, the #1 priority in running is caring for your feet and legs. Shoes are where your legs and feet meet the ground, so it really is the top concern. Even for barefoot runners who choose it is most important to run barefoot than to have some unnatural thing between their feet and the ground.2
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4/1- 15.23
4/2- 3.14
4/3- 7.07
4/4- 3.69
4/5- 9
3/6- REST
4/7- 5.12
4/8- 17.58
4/9- 4.05
4/10- 7.13
4/11- 3.79
4/12- 9
4/13- REST
4/14- 17
4/15- 5.11
4/16- 4.06
4/17- 5.71
4/18- REST
4/19- 7.14
4/20- REST
4/21- 3.69
4/22- 15
4/23- 3.15
4/24- 8.1
4/25- 4.6
4/26- 9
Total: 167.4
Monthly Goal: Stay "healthy" and get in good marathon training
Nominal Mileage goal: 191 miles.
Today's notes: Today's assignment was 3 miles at E, 4 miles at Tempo and then 2 miles at E. Conditions for running were not ideal. Temp was 25F, which was OK, but there was a 10mph wind with gusts getting up to 25 (according to weather.com), with ice pellets falling from the sky. To top it off, the roads were covered with a glaze of ice so, at times, I felt more like I was skating than running. Anyway, here's a breakdown of the run:
Miles 1-3: Mile 1 was all uphill and mostly into the wind, ran it in 9:29. Mile 2 was downhill, less wind, but the ice was still there, pace was 9:24. Mile 3, blessedly was net downhill, and I found some dry spots, pace was 9:18. So, I ended up averaging 9:24 for the first 3, warm up miles.
Miles 4-7: These were the tempo miles, and these were tough. Mile 4, uphill, into the wind, and on the iciest section of the run, was my slowest Tempo split. I ran it in 8:31, still in Tempo pace range, but near the slow end. Mile 5 was uphill again, and again, the ice sucked, but I got some relief from the wind. Pace picked up and I ran it in 8:26. Mile 6 was downhill, but that presented the issue of controlling myself so I didn't crash on the ice. Still, I was "making up time" from my slow mile 4. Mile 6 split pace was 8:21. Mile 7, last Tempo mile was a slight net uphill, with some wind, not bad, and some ice, but not horrible. I clocked my fastest split of the run at 8:19. Average pace for Tempo miles was 8:24, so I was pleased with that.
Miles 8-9: Not much to talk about, other than I ran them too fast. Mile 8 was 9:11 and Mile 9 was 9:19.
All in all, a pretty good tempo run or, tempo skate, as it felt like. Rest day tomorrow, and I'll need it!
2017 Races
6/16- William A Irvin 5k
6/17- Grandma's Marathon (Full!)
8/19- Rampage at the Ridge 5k OCR
9/23- Ely Marathon (full)
10/21 Wild Duluth 50k<- yeah, I'm crazy enough to go for it
11/23- TBD 5k Turkey Trot1
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