May 2017 Running Challenge
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@lporter229 I love compression gear! I have several pairs of compression tights for use after my longer runs, and it's amazing how quickly they seem to help out with recovery.1
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5/2 - 4 mile riverfront run, avg pace 8:36/mi.
5/4 - 6 mile downtown run, avg pace 8:41/mi.
After completing my 1st HM last month, I am looking for some good 5K's and 10K's this summer. @WhatMeRunning - what's a good race calendar for the KC area? I've been using the kcrunningcompany and runningintheusa, but I know of a couple of races that don't show up, so didn't know if there was a more comprehensive calendar.
I would like to finish up the fall with another HM and thinking either the Pilgrim Pacer or the Gobbler Grind and might try the Heartland 30K series in September.
http://www.kcrunningcompany.com/events/
http://www.racedaytimingsolutions.com/event-calendar.htm
http://www.psychowyco.com/id95.html
Between those 3 and runningintheusa I find pretty much every event I have ever heard of. I do wonder what events might be missing though, and how I might find them.
I already registered for Gobbler Grind and plan to register for Pilgrim Pacer. Gobbler Grind is on the racedaytimingsolutions site, and Pilgrim Pacer is on the Trail Nerds site. Pilgrim Pacer 2017 is tricky to find (at least last time I looked for it). They haven't updated all of the links so most take you to the 2016 event page. Here is the link to the 2017 Pilgrim Pacer event.
http://www.psychowyco.com/pilgrimpacerrun/1 -
5/1/17 = 3 mile run + 1 hour kettlebell workout
5/2/17 = rest day
5/3/17 = 6 mile run
5/4/17 = 6 mile run
May Goal 15/125 miles3 -
Yesterday was a rest day. Hoping to run this evening. I'll miss my run tomorrow. Have to leave at 5am to take hubby to hospital to get his port. It's outpatient though so I don't know.... If he's totally feeling awesome maybe I can run tomorrow night if he's just resting or something :-D Definitely need to get to bed early tonight to get up at 4am tomorrow. Ugh!
@RespectTheKitty We've done the 60% short term disability thing in the past. Hang in there.
@katiejane83 Awesome track workout3 -
Been playing around with this: https://runnersconnect.net/coach-corner/marathon-race-strategy/
When I put in 4:15:00 for finish time, it gives me splits that seam reasonable... I know there are all the normal caveats as far as raconditions, ets, as well as the fact that most courses end up registering more than 26.2 but, based on my long runs so far, telling myself a 4:15 finish is OK seems reasonable..... got to love rest days, I enjoy the relief on my muscles and cardio system, but my mind goes pretty crazy at times.6 -
@lporter229 - glad your legs are showing some good signs of improvement. I wore some compression socks today during my run and felt like it really helped my calves too. Good luck with your fitness assessment. And, I hear you on your Stella helping with your yoga. LOL.
@kgirlhart have a great time with your 5k! My main mantra to myself is always don't start too fast. Other than that I try to have some fun, look around and cheer other people on (especially if it's an out and back - it's fun to see the lead runners and cheer for them, as obviously I'm not in that group). Good luck!
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05/03-- 2 miles.
Came back from a long vacation abroad on 30th April. Tired and sleepless because of the jet lag! Only that its the kid's jet lag that's keeping me up!
Hoping to get in routine soon!4 -
May goal: wear sunblock
@HonuNui This is such a good goal and a very timely reminder for us Northern Hemisphere folks. I forget to wear sunblock for a majority of the summer and that's a habit I seriously need to break. Sun safety is important for us outdoorsy running folk!I felt pretty good about my run today. The temperature was nice but it was a little windy. I will be running in my first 5k on Saturday. I am excited, but also getting a little nervous. The weather is supposed to be really nice on Saturday. Any tips for a first time 5k? Things to do or things I should avoid?
@kgirlhart My only tips are: 1) Nothing new on race day... at least until after the race! No new shirt, hat, socks, food. Stick to what you're used to; even if something annoys you, at least it's a familiar annoyance and not a novel one! 2) HAVE FUN! Thank volunteers, give kids high fives, interact with the crowd of spectators as you come in to the finish (if you have the mental capacity to do so). This is something I always set as a goal on races. In a HM or a marathon, I have a goal to thank a volunteer once a mile, and that helps the miles fly by plus it gives you good karma!
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GAH!!! My Sport Tracks data is feeding my Down Week Crazies before my down week even begins!
So, my plan for the down week was to schedule runs that should equate to efforts that would leave my calculated fitness level relatively flat (maybe a minimal dip), while allowing my fatigue levels to drop. Seemed perfect at the time. Maintain my current fitness while allowing things to heal up and strengthen.
BUT...
Looking at the data from the last week, this week was exactly that. Relatively flat. My Fitness number went from 924 after my 12 miler to kick off the week to 926 after today's 4 miler to end the week. Almost as flat as should be. For reference, here is this +2 difference along with the entire 6 week series:
Week 1 (30 mpw): +68
Week 2 (30 mpw): +40
Week 3 (30 mpw): + 21
Week 4 (40 mpw): +63
Week 5 (40 mpw): +60 (Garmin half marathon was this week, thus the relatively higher number)
Week 6 (40 mpw): +2
Also, for reference, my fatigue level dropped 37 points this week, while in prior weeks fatigue went up each week (although at a lower rate than fitness went up). So with the combined flat fitness over the week and the reduced fatigue...this last week looks like a down week.
Now...my body deserves down weeks before I introduce new stresses pushing my fitness higher. The thing is, looking at this, if I repeated my week 6 mileage I would finish the week flat again, or most likely even downwards, which is effectively the same as a down week. Which would be two back to back down weeks. I think I'm OK with this. I don't think I should increase mileage beginning this next week.
So now I am wondering if I should do the planned reduced mileage and take the dip in fitness level, or go with the original plan of leaving the fitness level relatively flat for this week, which means leaving this weeks mileage the same as last week?? And how much should I let these damn numbers and charts dictate my running plan???
I am so going to lose my *kitten* this week.1 -
WhatMeRunning wrote: »GAH!!! My Sport Tracks data is feeding my Down Week Crazies before my down week even begins!
So now I am wondering if I should do the planned reduced mileage and take the dip in fitness level, or go with the original plan of leaving the fitness level relatively flat and repeating the mileage? And how much shoudl I let these damn numbers and charts dictate my running plan???
I am so going to lose my *kitten* this week.
are you not overthinking this too much??1 -
WhatMeRunning wrote: »GAH!!! My Sport Tracks data is feeding my Down Week Crazies before my down week even begins!
So now I am wondering if I should do the planned reduced mileage and take the dip in fitness level, or go with the original plan of leaving the fitness level relatively flat and repeating the mileage? And how much shoudl I let these damn numbers and charts dictate my running plan???
I am so going to lose my *kitten* this week.
are you not overthinking this too much??
But...this data has been incredibly useful in building up to my current mileage without overdoing it.
Why am I still thinking about this??
I need to go do something else.3 -
I finally worked in some running last night! Not a lot but I mixed in with my walking and it felt great!
5/3 = 3 miles (9 miles total)7 -
5/1 - 5.1 miles. Fizzled a bit at the end of April, but good start to May.
5/2 - 4.1 miles of track/speed work. Then quick upper body weights.
5/3 - 5 miles. Nice, comfortable run.
5/4 - Taking a rest day.
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WhatMeRunning wrote: »GAH!!! My Sport Tracks data is feeding my Down Week Crazies before my down week even begins!
So now I am wondering if I should do the planned reduced mileage and take the dip in fitness level, or go with the original plan of leaving the fitness level relatively flat and repeating the mileage? And how much shoudl I let these damn numbers and charts dictate my running plan???
I am so going to lose my *kitten* this week.
are you not overthinking this too much??
Yes, he is. I would know, I do it too.3 -
girlinahat wrote: »May goal: 50 miles // I will be running in my first 5k on Saturday. I am excited, but also getting a little nervous. // Any tips for a first time 5k? Things to do or things I should avoid?
My first race was a 7.5k. I'd read somewhere you should drink as much as you can shortly before the race.
Don't do that.
I also impatiently overtook runners at the beginning (there was a bit of a bottleneck at the start and we were all slowed by it).
Don't do that either.
Ah, the first race. Expect that you will make mistakes. It's okay, you learn from them.
My goal for my first 5K was to finish the race running all the way. I made it, barely. I could not have kept running to 6K that day.
A running friend told me I was fast, so I should like up near the front. I did, then I tried to keep up with the leaders. Don't do that. There is always someone faster than you. By the time I admitted there were several people *much* faster than I was, I had set myself up for a pretty miserable mile+ at the end of the race.
I totally failed to get any water into me on the course. I'm better with the wax paper cups now, but that was then. Not that big a deal for a 5K, but if you haven't drunk from the wax paper cups while trying to run hard, be aware that all you get is a swallow. You can never drink all that's in the cup, even with the trick of pinching the cup to create a pour spout.
Understand that the environment will pull you out faster than you intended to run. Don't be ashamed to slow down if that's what you need to do do keep running. This is every bit as true in the middle of the pack as it is near the front.
If you're lucky enough to find someone running at about the pace you need to run, try to stick with them.
Have fun. Hang around the finish line for a few minutes to congratulate people finishing after you. Talk to other runners before and after the race. Understand that while a 5K will feel like a major accomplishment, it doesn't burn all *that* many calories. Try not to pig out too bad on the post-race food. Waiting to congratulate other runners and stretching before you hit the post-race food tables can help you make better nutritional choices.5 -
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I am late jumping in for May and have only gotten in 1 run so far this month. I will be running today so that will be 2 and then I am off to Seattle for a few days to see my daughter. Setting my goal to 100 for the month and we'll see how the rest of the month goes...
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Same treadmill routine as yesterday, except with a forced (small) negative split on the second mile (and a shorter cool down, as I got interrupted). I could feel the difference in pace, but it was definitely doable. Supposed to have a rest day tomorrow, but considering delaying that by a day for another TM run tomorrow to see if I can increase either overall pace or running distance (by some nominal amount).
5/1: 2.0 (2.0/30)
5/2: 2.25 TM (4.25/30)
5/3: 2.75 TM (7/30)
5/4: 2.5 TM (9.5/30)
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May Mileage goal 50 miles
Non-Mileage Goal to add 1 running day to the week
5/4 Treadmill run at work 2 miles - Total for month 2 miles
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5/1 5.5mi 53:51min (interval run)
5/2 5mi 44:35min
5/3 rest
5/4 5mi 44:20min
Today's 5 miles felt good! Weather was perfect, 60 degrees with a breeze. Took a new route around the gym too which made it a bit more interesting.
I read the conceal carry thread last night and I must say I now feel a little nervous about running the trails through the state park on my long runs I don't think anything has ever happened there, at least not that I know of. Now I'm going to google it.5
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