May 2017 Running Challenge
Replies
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2---3.11
4---5.16
6---6.62
7---2.4 walk
10th-15th in Georgia.
17.29/50+
UPCOMING RACES
May 27- XTERRA Rock Dallas Trail Run. 5k.
July 8- XTERRA Jurassic Trail Run, 5K. Glen Rose,TX
Dec 2- POOP trail run, Hoping for a half! Norman OK.2 -
MNLittleFinn wrote: »JessicaMcB wrote: »Today's run featured vomiting courtesy of Walden Farms zero calorie pancake syrup. Frankenfood just had to fight me -_- lol
May 1- Rest
May 2- 14.2
May 3- Rest
May 4- 14.5
May 5- 18.8
May 6- 8
May 7- 23.3
78.8/300km
I kind of snorted a laugh at this, sorry! Looks like you got a decent run in nonetheless
Same here @JessicaMcB ! No foolin' your body! Better out than in works even if your not an ogre!1 -
I think I finally got my electrolytes back in balance. Did a treadmill run tonight, just to be safe... went very well. Did 6 miles without having to stop and crawl away. I'm thinking I should still supplement electrolytes to be safe, especially as it gets warmer. But I'm finally comfortable to run outside again.
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2 rest days and mentally I was just never engaged in tonight's run.
Managed 7km along the River Bank trails and my Pace / Cadence were all over the place.
05/01 0 km – 160 km - 0 km – YTD 420.15
05/01 11.5 km – 148.5 km - 11.5km
05/02 5.5 km – 143.0 km - 17.0km
05/03 10.0 km – 133.0 km - 27.0km
05/04 7.5 km – 128.0 km - 34.50km
05/07 7.0 km – 121.0 km - 41.50km – YTD 461.65
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Hey, I've just decided that I want to get back into running and I don't even know where to begin now... any Ideas?!1
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Congratulations and....you've caught the bug!May goal: 50 miles
5/1/17: 4 miles
5/3/17: 3.5 miles
5/4/17: 3.1miles
5/6/17: 3.1 miles
13.7/50 miles
My first 5K today was awesome! I had so much fun. The weather was perfect. And the route was really good. I had my best time ever. My pace was 11:02 and my chip time was 34:15.8. I felt really good about it. That is at least 4 minutes faster than I have ever run when I am by myself. And I got a medal because I was the top female finisher in my age division. It was a pretty small race, but I was not the only one in my age group. lol. I think it was perfect for me starting out at a smaller venue so it wasn't overwhelming. The race was held at the park where I typically run and even though the part where we were running out of the park was the opposite direction of my usual route, it was still an area I am familiar with. There was a carnival set up where I usually run and they were trying to keep us out of the traffic. It was a pretty hilly route, but I am used to most of those hills. The route actually ran about 3 blocks from my house, so I may start running it on a regular basis just to change up my running a little. The lady who was running near me most of the race finished in 34:15.7. It was really fun coming into the finish together like that. She told me that she wished she had a nice steady pace like I did. That made me feel incredibly good. I was never an athlete growing up and I was always intimidated by athletes. I love how the runners that I have met all seem to be very supportive of each other. This group has really helped me a lot. And even though many here have a lot more experience and mileage than me, and much faster paces I always feel welcome and encouraged. I really appreciate all the advice I have gotten from y'all. I can't wait to run another 5K. In fact I have been sitting here trying to decide if I am going to sign up for one on May 20th. There are 2 that are near me and I have spent most of the afternoon trying to decide which one to sign up for.
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Congratulations....and I am so jealous!wishiwasarunner wrote: »Finished my Half today and somehow managed to PR it, despite only getting in 2 runs that totaled about 8 miles in the 2 weeks since my Marathon. I am pretty pleased - 1:52:53.
16.4/80 miles done!
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May goal....50 miles
May 4...3.66 miles
May 6...13.1miles (Indianapolis mini-marathon)
May 7....3 miles (recovery run)
Total: 19.76 miles
2017 races....5/6 Indianapolis mini-marathon
5/20..Geist Reservoir Half Marathon
So I ran my half marathon yesterday. It was a cold morning (46 degrees). It had rained all week with intermittent flooding and, according to the forecast, it was going to rain at 7 a.m. and again at 10. I have never run a race with rain and was pre-occupied with having to deal with it. I decided to wear a long sleeved shirt, a light jacket, a pull over cap, and mittens. I had to leave before 7 a.m. because the road blocks were to the north and south of my house, and if you don't leave by a certain time, you are blocked in. I managed to leave in time, found a parking place, noted that it was starting to sprinkle. It actually stopped before the race started, and the weather, although, cold at the beginning was perfect running weather.
I am not a fast runner. My best time was 2:36 last fall. My goal was to try to break the 2:30 time. My plan was to try to run each mile under 12 minutes and by the end, I was going to sprint the last 1.1 mile. What I didn't factor in, was the large group of people in the race that I had to pass, side-step, or run in the grass to get around. I discovered that the attendance was 22,763. I was assigned the fourth corral (5 corrals total).
The middle of the race is around the Indy 500 race track. I started out well, averaging 11:30-11:40 pace, just above my zone pace, but by the time I finished running around the track (9 miles), I was hot, tired and just wanted it to be over. I felt cold air leaving the Speedway, and it felt so good. I checked my time and finished mile nine in almost 13 minutes. I tried picking up the pace and another wall of people in front. It was worse at the hydration stations.
This event is the fourth time I have run it....I think it had the most people I have ever seen. I wished that I had practiced lateral moves, like football players practice. I finished at 2:42, or 50 seconds better than last year but 6 minutes slower than last fall.
Although I was tired, I wasn't that sore...I just couldn't get my legs to run any faster. I drove home via a circuitous route (my house was still blocked). Then I watched the Kentucky Derby and did pick the winning horse (Always Dreaming, who was really peaking at the right time.) I don't bet on the races..I just really enjoy the sport itself.
I wonder if I had an off day, if I regressed, or if the weather or crowd affected my race. I will be running Geist in 2 more weeks....so I will see if the results are similar.
Today I did a recovery run to help loosen my tight muscles (quads and buttocks). It went well....I sprinted a little and it felt great.
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Congrats on the race @girlinahat
@claireariela Welcome perhaps you want to look Hal Higdon plans wich U/WhatMeRunning suggest me, if not he did a good post about running periodization in the page 17 of this thread
@WhatMeRunning thank you, your post is incredibly insightful! I tried to run at the conversational pace (it is a jog right?) an ran 15km-9.3 miles but ended up pretty beat up. I usually run in threadmills and couldn't control my pace so what I felt was slow was actually 10.6 km/h 6.5 mph in average (I was listening my fav music).
By the way I saw you posted something about fatigue points. How do you meassure fatigue? I've had doms and the soreness is still in my legs next day after I run intense and/or long, today I had some of that bruise like feeling but was light and decided to run, it dissapeared in the run. Now I've some lovely doms, they feel so painfully good
And the reason I ended tired was because dehydratation I drank like a litter of water before, but after running 15 and walking 5 km my mouth was dried as desert
luckyly the day wasn't hot. I'll never go without water or money ever again.
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Go the Extra Mile 50 km walk recap
Saturday 6 May 2017
I’d followed a Strava/McMillan marathon training plan fairly closely with the longest runs 27, 30, and 26 km, since I figured I wouldn’t need 35-ish km training runs for a walk, and not having run a full 42km marathon before.
My friend (Beastie) and I did a 35 km walk in October, and loved it so much we made plans to do this 50 km one. Her mum lives near where this walk finishes, so we were able to stay there the night before and after.
I was up at 4:30 am, Beastie a bit later. Beastie’s other half drove us to the start and we set off without incident at 7 am.
The first section was 14 km along the Dandenong Creek Trail, and was nice and flat. Beasts in the forest, me on the right:
Here’s a view of the first mountain we would climb (Mount Dandenong) from near the start:
We steamed along at a nice 9 minutes per kilometre, though Beastie can walk faster, and continued that pace into the second section, a stretch of 9 km including a climb at the end. Here’s the view of where were heading, taken about 20 km into the walk. Mount Dandenong is on the left; then we would walk over to the far right, then do a loop behind that.
Looks pretty flat?
This is the elevation:
When we got to the mountainous section, we were in rainforest:
After a bit of a climb, we hit checkpoint 2 at about 11 am, 24 km into the walk. I ate my lunch, lentil and chickpea salad, grabbed more water, and off we went again. I ate some black jelly beans as we began walking again.
It got tough. Steep climbing, and steep downhills. There were several sections with rope to assist going uphill and downhill. I found the downhill hardest because it was tough on my knees and I felt like I would slip on the *kitten* gravel surface.
This third section of 14 km of mountains seemed to last forever. Each time we met a marshal (who all had lollies and snacks to offer us) we couldn’t believe the distance they said we had to go. And Strava (I was using the app,(not Garmin which wouldn’t have enough battery for the distance) and it gave us lots of 5 minute kilometres so the GPS/distance was borked).
Then it started to rain. And it got squelchy and slippery underfoot. I’ll spare you the details of the toilet stops between checkpoints.
Luckily we reached the final checkpoint and had a bit of rest before the final push. At each checkpoint, they had loads of muesli bars, stewed fruit, fresh fruit, water, and energy drinks. This one even had tea and coffee, but we didn’t stop too long.
See that almost vertical line in the elevation chart? That’s the Lyrebird Track Fitness Steps. Over 1 km straight up, mostly steps. In the rain. Beastie and I took it slow, and I was grateful I’d done a lot of hiking and running up hills and mountains, as it was testing my strength, endurance, and cardio fitness. But Beastie started having negative thoughts, and stopped half way and said she wanted to quit. I dug deep and gave her a deep and meaningful pep talk. She rallied, and set off again, slowly, slowly, till we finally reached the top of the steps. Yay! Then it stopped raining. Yay!
It got misty, and even more scenic.
This was after we’d been going for 9 and a half hours, with an hour to go:
More walking through rainforest, squelchy and slippery, and I rolled both ankles slightly on the path that was very narrow now, and in the half light of dusk.
The final couple of k’s I was holding my headlamp, and I think even my arms hurt at this point. Then the last marshal said we had 100 metres to the finish, and we walked through it with our arm around each other. We made it!!! A 50 km Awesome Adventure!
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A bit slow off the mark, but hoping to have more time this week!!
3/5/17 4.7K
6/5/17 5K (TOTAL for May 9.7K)
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For run/walk, check out the Jeff Galloway run/walk programs. I see many people at events following this program. It has been successful for a few decades now.claireariela wrote: »wishiwasarunner wrote: »@claireariela - Welcome- there are others that will have more expert advice on getting started, but I usually recommend getting fitted at a running store for the right pair of running shoes for you and then starting with somethink like Couch to 5k app if it has been 5 years since you ran.
Is that on the "Mapmyrun" app? I've been looking for a good training programme to train for a run-walk 21k by Nov (thought that was the most realistic target). Does anyone have any suggestions?
I do a run/walk method currently to keep my HR efforts honest on my runs. Each run targets a HR zone and I set my Garmin to alert me when I hit the top of that zone, then I start walking until it chirps again when I hit the bottom of that zone, and repeat until finished. This is different than the Galloway method, but the results are similar.0 -
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@PinkamenaD8 - The fatigue data I was referring to comes from an application called Sport Tracks which I started using about 18 months ago. Strava recently added free similar data points in a section called Fitness and Freshness, and a lot of other users here are using a free tool called Runalyze, but I have a bit of history on Sport Tracks now and am very familiar with it so I still prefer it. It is helpful to know a lot of things when starting to use such tools though, like your best estimated Max HR, and your lactate threshold pace. Knowing these can help true up the data to reality.
You don't need these though. For the most part you should have rest days or easy/recovery runs in between workouts. If you feel stiff in tge first mile of a run you should not be doing a workout that day.0 -
@Orphia that looks like an awesome walk!
5/1- 8.1
5/2- 4.6
5/3-9
5/4- REST
5/5- 5.7
5/6-20.1
5/7- 5
5/8- 8.2
Total: 60.7
May Goal: Get through most of the last 5 weeks before taper healthy
Nominal mileage goal: 220 Miles.
Today's notes: I really wasn't feeling it this run. My little guy decided to be a night owl last night and was awake, talking to himself until midnight or so, and I was up at 0400. Added to that, I overdressed this morning. I was expecting temps ~24F and it was actually 33F out...oh well, a little heat training maybe???
Today's assignment was 8 miles, with miles 4-6 "at Goal Marathon Pace." I had already spoken to the coach who made my plan and modified this. Since "GMP" for me is within my E range, he told me to run the GMP miles at the fast end of my E range, or faster, but not to run as fast as Steady State pace. Ultimately, this meant I ran miles 4-6 today at ~9:10 or just slower than GHMP for me. I ended up with an overall average pace of 9:22, because I was trying to take it a little easier during the non-GMP miles. I guess this must have worked, because average HR was only 152, so this still qualifies (just barely) as an Easy run. Now to caffeinate and start the day!
Have a Runderful day all!
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 Trot2 -
5/1: 3 miles
5/2: 4 miles
5/3: 4 miles
5/4: 3 miles
5/5: 3.8 miles
5/6: 5 trail miles
5/7: Begrudingly: a rest day
5/8: More rest (for now!)
Called my chiro first thing this morning & left a message asking to get in for an adjustment today -- or at the very latest tomorrow -- rather than Thursday. I loosened up my back this morning a bit by taking a hot shower followed by applying a cooling gel and then I loaded up on ibuprofen, but 8+ hours at my desk at work is going to be hellish. Oh boy. Let's hope she calls me back soon!!
Upcoming Races
5/14: Delaware Marathon Running Festival HM
7/1: Finger Lake Fifties 50k (trail)
10/8: Steamtown Marathon (BQ Attempt #3)
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@_nikkiwolf_ Way to rock that marathon! Awesome result, great job!
@ereck44 That was a terrific HM! Regardless of making goals or not, you ran a fantastic race!
@Orphia Beautiful pictures, and wow what an inspiring hike!
Today's run was my usual Monday morning run, until towards the end, when my Garmin started buzzing low battery warnings at me. I've never experienced that before, and after a while of it seeming to get angrier and angrier at me for not doing anything about it (I had no idea how much life it still had in it), I decided to stop the watch when there was still half of a mile to go.
For the OCD folks out there, I stopped it at 12.99 miles. You're welcome.
01 - 13.50
02 - 10.58
03 - 13.49
04 - 9.80
05 - 20.14
08 - 12.99
Total: 80.50 / 225 miles5 -
@orphia - beautiful pics!
@JessicaMcB - Sorry you got sick on run. I've heard of those Walden foods and they just seem weird to me -- no calories and no carbs...? So what is it?
@kgirlhart - congrats! Well done!
@ereck44 - sorry you didn't beat your PR but you still did it!
@kristinegift - wise choice not run after being out so late!
@haasie99 -- many of us, including me, started with the Couch 2 5K program. Don't get discouraged with the high mileage you see in here. Everyone is just trying to hit their own individual goal. You'll be amazed at how addictive running can be!
It was nice out this morning! By nice I mean, not much humidity! I stupidly scheduled a blood test for tomorrow morning, one of those where you have to fast for 12 hours prior. Tried to change it when I realized it was going to mess up my running, but everything is booked. So I won't be able to run in the morning and it looks like it will be 90 F after work... so I may move my rest day from Friday to tomorrow.
5/1 - 4 miles + strength training
5/2 - 3.5 miles
5/3 - 21 miles cycling
5/4 - 5 miles + strength training
5/5 - rest day
5/6 - 34 miles cycling
5/7 - 43 miles cycling
5/8 - 4.6 miles + strength training
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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 - Rest day.
5/5 - 5 miles. Beautiful morning!
5/6 - 10 miles with a ridiculous amount of incline/decline. My *kitten* hurts!
5/7 - Rest day. See yesterday.
5/8 - 4.8 miles. Perfect weather at 4:30 a.m.
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@karllundy nice running!0
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5/1 - 4.6 run + 4.8 walk
5/2 - 1.0 run + 7.1 walk
5/3 - 5.1 run + 3.9 walk
5/4 - 0.0 run + 5.1 walk
5/5 - 5.2 run + 4.8 walk
5/6 - 5.1 run + 1.8 walk
5/7 - 0.5 run + 5.6 walk
5/8 - 5.1 run + TBD
Totals so far - 26.6 run + 33.1 walk = 59.7 miles
This morning's run was absolutely great. I felt like pushing myself a little bit to try to get my pace back to where it was before, and it mostly worked. I had my best mile time yet (10:02, according to Garmin) and overall averaged just barely over 11:00/mile with three miles under 11:00. The first mile always throws everything off because I've been walking 0.2 mile to warm up instead of starting out of the gate running.
I'd like to start throwing in some tempo runs this month in preparation for my 10k in June. I think I can do it.
Edit: I was seriously heckled by a pack of blue jays this morning. Boy, were they loud! It made me smile, though.8 -
5/1 - 3.5 mi.
5/2 - rest
5/3 - 6.2 mi
5/4 - 4.5 mi.
5/5 - 3.8 mi.
5/6 - 3.1 (5K race)
5/7 - rest
5/8 - 5.2 mi.
May goal: 26.3/100mi.
Upcoming:
5/6 - Erin's Run 5K (Bangor, ME.)2 -
6 miles at easy effort today to continue this down week. It was nice today, although a bit warm and rather humid. Happy with the overall pace and I felt good, so things seem pretty well this week.
5/1 - 8 miles
5/2 - 4 miles
5/3 - 8 miles
5/4 - 4 miles
5/5 - rest
5/6 - 9 miles
5/7 - 4 miles
5/8 - 6 miles
43 of 180 miles completed
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May 8: 20.5 of 60 km.2
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Hi All! Just checking in this morning for the first time since Friday. Boy it was a busy weekend for you guys. I just kind of skimmed through the posts, but looks like some awesome running was going on!
@kgirlhart -Congrats on that awesome first 5K! I am sure there will be many more!
@skippygirlsmom - Congrats to both you and Skip on a great race!
@_nikkiwolf_ - Way to tough it out with the injury....and get a PR in the process! Amazing job!
@KeepRunningFatboy - Congrats on slaying the Pig. I ended up not making it down on Sunday for a number of reasons, but I did watch all of the race coverage on TV. I just love that event!
@Orphia - Wow! Just wow! That looks like an amazing adventure. I am in awe of you!
@MNLittleFinn - Congrats on the distance PR! I think you are going to crush this marathon!
Sorry if I missed anyone else that had major accomplishments this weekend. The 140 posts were a lot to get through on a Monday AM!
I am still not running, but my hubby and our pup Stella did the Flying Fur 2 mile dog run (part of the Pig marathon weekend events) on Saturday. It was a blast! Tons of great costumes on the pups, including flying pig wings, a miniature kilt on a little Scottie and even a girl that died her puppy pink (maybe a little too far, not sure, but it was funny). There was a group of Whippets who my hubby referred to as "the Kenyans". We had a great time. Eric and Stella finished in 20:01, which included a stop to lap some water and also a couple of butt sniffs, according to Eric. This is a good pace for him. Kind of a walk in the park for Stella, but I amazed that she managed to stay focused enough to get through at that pace! Stella got her medal and wore it proudly!
She didn't want to take it off!
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Tracking my monthly "non-running" progress for accountability:
May 1 -P90X3 Total Synergistics + 20 minutes stretching and foam rolling
May 2- P90X3 Agility+ 45 minutes stationary bike at gym (rolling hills, level 7)
May 3- Swimming laps 25 minutes (500M)+P90X3 yoga (25 min) + 20 minutes stretching hamstrings
May 4-25 minutes yoga/stretching+ 20 minute strength training + another 10 minutes stretching
May 5- Swimming laps 25 minutes (600M)+25 minutes of hamstring work and 10 minutes stretching
May 6- Rest day
May 7-P90X3 Challenge+ 15 minutes of hamstring work
May 8- Swimming laps 30 minutes (600M)
I did the P90X3 Challenge video yesterday, which is 30 minutes of continuous push ups and pull ups. I can do push-ups without much problem, but pull-ups are a different story, so I did the modification of using the resistance bands, which I loop around the console bar of my treadmill. All said and done, it was over 200 pulls and 120 push-ups and I felt them all on my swim this morning. I only did 600M, but I do feel like I am improving my technique, which is my main goal of each session. Holding the hair dryer to dry my hair afterwards was a workout of its own. This is the first time in months where my legs are not the sorest part of my body. I guess that's one way to make them feel better! However, they will get their workout tonight with another P90X3 video.3 -
@Orphia Your 50k sounds like an incredible adventure! I wish I could see the photos, but for some reason they're x'ed out here at work. I would love to walk a 50k someday, but I'm nowhere near that point yet (best I've done so far is about 20k). Also, being in Illinois, there's no real elevation for me to train on. I had considered the Avon 39, which is 26.2 miles one day and 13.1 the next, but I decided against it, since I don't think I'd be able to handle two days in a row like that yet.
Anyway, have I mentioned how envious I am of you being in Austraila? I've always wanted to go there.
@lporter229 I was able to see the photos of your dog and hubby. What a cutie (the dog, that is... but I'm sure your hubs is cute too)! I'll bet she was so proud of herself.0 -
5/2-3 miles
5/5-2 miles
5/7-3 miles
Total-8/65miles
I'm thinking I wont hit my goal this month. I ended up with the flu this weekend, ugh, it hit on Friday at about 1130 out of nowhere. But I was feeling better yesterday so I mowed the lawn (its a big lawn too) tore up my garden to get it ready to be planted, then ran 3 miles. I really wanted to run more, but being as I just got over the flu, I decided to take it easy.
Training for
5 mile womans run-5/13
Missoula Marathon-7/9
Montana Marathon-9/17
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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.
5/6 - 3 mile greenway trail, avg pace 8:12/mi.
5/7 - 6 mile neighborhood run, avg pace 9:01/mi.
19/804
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