May 2017 Running Challenge
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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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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.2 -
@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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