May 2017 Running Challenge

HRKinchen

Super busy day for work and other reasons, so rather than trying to fit in another treadmill run as I had considered, I stuck with my planned rest day. And then ate entirely too much sushi for dinner, so maybe I'll be amazingly fast tomorrow morning. Or amazingly fat and sick. Either way.

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)
5/5: Rest

HRKinchen

WhatMeRunning wrote: »

I signed up.

I sent my wife a text saying that apparently I was going to SF on 7/22-7/23. I doubt she will complain...well except for the part about her not going. I'm going to hand her a big jar of peanut butter when she gets home since she's going to be so jelly.

Well I'm definitely jelly - both that your employer is paying and that you'll be racing in one of my favorite cities. Can't wait to read more about it!

kgirlhart wrote: »

Thanks again everyone for your advise. I am younger run with music tomorrow since I have never run without it. Maybe over the next few weeks I will take a run without it and see how it goes. But I am not going to change it tomorrow since I don't have to. Now I am just going to go to bed and try to sleep.

I typically run and race with music but will have to nix the earbuds for an upcoming trail race - my first - so I've been running some without the music. Definitely strange at first and not something I'd want to do for the first time on race day. Race how you've trained. That said, I will also add: Don't be afraid to turn down the volume for the first couple minutes and take in the excitement of the crowd. That's part of what makes racing fun. Just be mindful of your pace and adjust as needed if you find you've begun a bit faster than your target. Have a great race!

ereck44

May goal is 50 miles.I am running a half marathon tomorrow. It was a taper week. I ran 3.66 miles yesterday on the treadmill. My legs were tight after working a couple of night shifts. My legs felt so much better.
It has been raining hard this week in Indy and I am concerned that it is going to rain during the race. I don't mind running in the rain but hate getting my feet wet.
Meb was at our expo today but the line was cut off before I have could get a picture of him. I planned to have him sign my book. I guess that I will have to wait until next time. Of course I spend too much money at the e p.o.. I always do.
@kgirlhart It should be a lot of fun tomorrow. It will be my fourth time at this event. You will love the race atmosphere...so much fun. I have run with and without my own music. I will run with my own music tomorrow. I have a few songs that I play toward the end that really inspire me to push harder.

May 4....3.66 miles (treadmill)
Goal 50 miles

Indianapolis mini-marathon May 6th
Geist marathon. May 207th
Women's Half marathon (tentative)

garygse

@ereck44 Good luck with your HM tomorrow!

Right now, I'm watching the Breaking 2 attempt, and it'll be interesting to see if they make it. The controlled nature of the event means they may actually pull it off, but I wonder if the 'sterile' course environment (that is, no cheering crowds and so no real atmosphere) will affect them psychologically?

girlinahat

Packing up my tent for camping in the so called 'affletes village'

Said I'd help on an aid station for one of the events today and then have to try and get some half decent sleep in preparation for my first Half Marathon tomorrow. I'm a bit worried about shoes - the ground is pretty hard but I'm not confident if wearing my Kinvaras over the distance, what do you think? Shall I stick to trail shoes? It's mostly fields.

iofred

05/05 - Rest day
06/05 - 5 mile fast(er) run, averaging @7:59 per mile, wow wow wow, one more mile at that pace and I might get the 50 mins mark, the 1st 3 miles were killing me not so softly though - followed with Interval and Core



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 3 ) - 1:59:03
• 01/05 - Milton Keynes HM - 1:55:30
Coming up:
• 18/06 - Run-Bedford-Run - 10K
• 02/09 - Bedford HM
• 24/09 - Windsor HM

SweetSassyJen

May goal - 50 miles

May 1 - Rest Day
May 2 - 3.58 miles
May 3 - 3.58 miles
May 4 - 3.59 miles
May 5 - Rest Day
May 6 - 3.6 miles

May total - 14.35 miles

autumnblade75

You guys seem to have picked up a whole bunch of new people this month (says the relative newbie, herself) and probably won't miss me. I'll be lurking, anyway. I know I said I'd be in for this month, too - but I've changed my mind. I've lost 6 lbs in the past 2 weeks, probably due to the new Garmin's calorie estimates being very far off, and compounded by a change at work (I asked to sort packages, rather than scan them) that has me MUCH more active, plus all the miles... My long run was a complete failure, and I just don't think my fueling is working right now. So, with only about a month left of training for the marathon, I think I need to focus on getting myself together, rather than an arbitrary mileage goal.

But seriously, if I've been undereating by 1500 calories a day, I am going to LOVE doing a little catching up.

Elise4270

BREAKING 2 UPDATE http://www.cnn.com/2017/05/06/health/sub-two-hour-marathon-nike/index.html


Spoiler
Oh kipchoge... So close man, so close..

PinkamenaD8

@WhatMeRunning omg thanks for the Hal Higdon recomendation!! It's a pretty good reference but I don't understand why the low number mileage for long runs in this 10k intermediate program You're not supposed to have a larger mileage in the easy runs, much longer that the race itself?

I'm not sure for what to train now so if you or anyone has suggestions welcome! Let me tell you my background I did cardio in elliptical for most than 3 years, sightly more than 1 hr daily but the rest of my day can be considered sedentary, then like 3 months ago I've started jogging 2-3 days a week for 20 min, and finally last month started running at more than 6mph and increased drastically my running times from 20 min to an hour, and my speed from 6 to 7.5 mph. I ran 3 days a week with 1hr elliptical in between days, sunday is my rest day and ended feeling wornt out because didn't knew about intensity and recovery. This week I've been running erratically 1hr, 1:30 min at easy pace (5.5mph) or 20 min at 8mph, my goal hs been to reach 1000 calories of excercise. I'd like to improve my speed and train for something according to my current activity levels, from my volume of running I think I'd adjust better to halfmarathon program and maybe skip it to intermediate.


I changed my goal to a more challenging 150k



My first ticker aw looks so awesome.

WhatMeRunning

Best wishes to all of you racers this weekend!

Today starts my down mileage week. I don't want to run. But I'm going to make myself do my plan. I have no good reason other than mental to skip a run. Besides, it's beautiful out there.

Hope everyone running has a great run, and everyone resting has a great rest!

WhatMeRunning

@PinkamenaD8 - You are already 10k ready based on what you described. An hour at 6 to 7.5 mph is not only already a 10k distance but a great 10k time for a new runner! So a HM program would make more sense in my opinion.

As for Hal Higdon programs, I personally do not subscribe to them or other cookie cutter programs. I prefer to build up a more customized program of my own based on my current capabilities and my goals. You can learn about this by looking up "training periodization".

If I read correctly, you worked on speedier runs over the last month or so and found yourself running further and even longer. That does happen when you work on faster runs. Speedwork increaes your lactate threshold and VO2Max making you faster and more durable at those faster paces, thus you can last longer and go further at those paces.

You tend to only see such gains for about 6 weeks though, then the returns start diminishing and you need to change your focus. This type of change to keep progressing forward is the heart and soul of "training periodization".

I would suggest doing a base building phase next. Slow down your runs to an easy, conversational pace. You should be able to be chatty with someone and talk while running without gasping for air or having to constantly interrupt your talking to breathe. The goal with this phase is to slowly build up your total weekly mileage over about 12 to 16 weeks. The benefits of this are that you build up the strength and endurance to go these long distances over these long times, and that you get faster. Yes, that's right, and it seems counterintuitive, but running slower and further will over time make you faster. That's because your muscles adapt to increase the pathways for blood to flow and also increase the number of mitochondria that absorb oxygen from the blood. These slow paces are aerobic in nature meaning they take in that oxygen from your blood to help fuel your run which means with more oxygen available, the more you can burn, meaning more power, meaning faster. At the same time metabolic changes result in your ability to burn more fat for fuel compared to the limited supply of muscle glycogen meaning you last longer and can therefore go further.

Based on what you said, I think base building will get you faster, running further, and running for longer periods of time. Once you get up to around 8-12 miles on your long run in that 12 to 16 week period, take that base you built up and move into another phase, like speedwork again, or race specific training if the time is right for an upcoming event.

@Stoshew71 posted this a year or two back and I think it is about perfect. http://therunningstan.blogspot.com/2016/02/my-gripes-on-training-plans.html?m=1

All that said, such things are not for everyone, some want a training plan. If you really need/want to have a training plan due to time or any other limitations on making your own plan, the besr thing is to find a running coach. If that is not an option, then a cookie cutter plan like Hal Higdon will do fine. You are ready for one of the HM plans, either novice or a more moderate one.

Hope this helps!

garygse

It's a rest day for me today, and the good news is that my resting heart rate is almost back down to pre-sickness levels, meaning I've finally just about shaken the darned thing off!

KeepRunningFatboy

5.1.17 - 5.7.17 - Continue taper for 3 marathons over 4 weeks.

M - 1 m. Plus Elliptical/Biking/Walking/Steps.
T - 3.5 m.
W - 4.5 m. I'm not yet even back to my recovery pace
T - Rainageddon
F - 5 m. EZ Pace. The sun made a late day appearance
S - 3.1 m. Shake Out run for tomorrows Pig.
S - Flying Pig Marathon, Cincinnati OH.
Total - miles for the week

RespectTheKitty

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 + ???

Totals so far - 21.0 run + 25.7 walk = 46.7 miles

Beautiful morning. My glute/hamstring thing had decreased to just some very minor stiffness, so I decided to run (first time running consecutive days in a month!). My goal was to do 3-4 miles, but I felt good so I stretched it to 5. Then I rewarded myself with an iced caramel macchiato (decaf or course) from Starbucks.

Saturday mornings are the time to run, I tell you. Hardly anyone out at all, had the roads to myself. Saw a race being set up on one of the roads I frequent... too bad I didn't know about it ahead of time, otherwise I might have signed up.

How about Kipchoge? 2:00:25, can you believe it? Missed it by THAT much.

Also, best wishes to everyone racing this weekend!

katharmonic

Internet still out. In the 4 hour waiting window for repair person to show.

Did a 10 mile long run this morning in the pouring rain. Could not have been more soaking wet from head to toe. But I did it. HM in 2 weeks.

26 out of 75 miles for may

mwstewart207

I'm In! Gearing up for USMC marathon in Oct. My goal for May will be 120 miles. With a goal of extending my long runs now that I winter appears to be over and I can see the shoulders of the rural roads again. I live in Maine!

skippygirlsmom

5/1 - 5 miles
5/2 - 5 miles
5/3 - 3 miles
5/4 - rest day
5/5 - 2 miles
5/6 - 5 miles - Steeple Chase 8K

20 of 60 miles

Show notes: Beautiful morning 40F at race start. I love this race!! This race is always small, like 110 people small but it raises money for a local community center. You start out in a neighborhood; go into the “city” of Decatur, then over an overpass along the rail road tracks, onto their “highway” back up the freaking overpass into the city and back through a neighborhood to the finish. The second half of the course is more challenging because of the uphills.

I have only done 2 5 milers since coming back from PT and knew I’d start off too fast and I did. My first mile was 10:10 which was my fastest mile. I did slow after that which I was good with finished with a 10:51 pace. My watch showed 5.04 miles and trust me I was hitting the tangents but this race always seems long, from mile 1 I’m off from the timer.

I felt good through the whole race except around mile 2.5 so I slowed for a bit and then was okay. For a small race it gets nice support, a guy playing the drums by the railroad tracks at mile 2ish is awesome. The water stations are on top of the overpass and they have loud music and a bunch of people who cheer you on. Even the local police give you words of support as you go by.

Skip ran the race too, she finished 13th overall, 1st in her AG (3rd female) with a 39:55. She ran with a guy for most of the race that just happened to be a guy she ran the race with last year. He beat her by .5 seconds but told me he was pushing all he could to stay in front of her. He said at one point she came flying up the hill behind him. He told me she takes hills like a goat ha ha. I ran a 54:40 which was a lot slower than last year but that’s okay. I finished 3 in my AG and 71st overall. I had to laugh I’m 55 years old, my bib was 55 and basically I ran 55 minutes. Check me out.

It was also fun to see our friend Josh Whitehead today, Josh set a 8K record of 25:48 for his AG and naturally finished first by 4 minutes.

nFoooo

+4 km from two 10+ minute runs on the treadmill to end my workout at the gym on Tuesday and yesterday. Should get one more of those today + I am hoping to run 5K tommorow.

WhatMeRunning

Today was interesting. I planned a 10 mile hilly route with the intention of running it at easy effort to kick off this down week. My mind wasn't really up for running but I went anyway. It was very warm today too. I kept hitting my high HR alert way earlier than expected but I kept the effort honest and walked whenever that happened until my low HR alert chirped. My pace was really slow throughout so I shaved a mile off the run. This way it was still roughly the same amount of time at that effort as planned. Interesting start to this down week. I hope that was just the heat and sun.

5/1 - 8 miles
5/2 - 4 miles
5/3 - 8 miles
5/4 - 4 miles
5/5 - rest
5/6 - 9 miles

33 of 180 miles completed