May 2017 Running Challenge

MobyCarp

May Running Totals (miles)
5/1 – 5.16 easy
5/2 – 6.67 easy
5/3 – rest day
5/4 – 8.08 easy
5/5 – rest day
5/6 – 11.23 loosely paced run
5/7 – 11.08 easy with fast finish
5/8 – 5.23 easy
5/9 – 8.16 warm up, speed work, cool down
5/10 – 5.66 group run
5/11 – 7.25 easy plus 5 strides
5/12 – rest day
5/13 – 15.07 paced run

May total to date – 83.59

Nominal Challenge Goal – 200 miles
Real Goals: Stay healthy. Build base. 5/28, start training plan toward MVP Rochester Marathon.

Today's notes – 53º F (12º C), overcast, and minimal wind made for great running. The forecast had rain and showers, but the precipitation held off till after the run. Only one trainee for this run, but she's in peak condition right now. The other pace leader is near peak condition as well, and we ran the first 8 miles a bit faster than the target 8:00 pace. Then the other pace leader dropped out because he's tapering, and my trainee requested we adhere to the target 8:00 more strictly. Okay, I can do that. Ran the next 7 more relaxed, and finished with an average pace of 8:02 for the 15 miles.

Poor selfie skills meant I didn't get the lake in the background at the scenic selfie stop; but fortunately I had thought to take a picture of the lake before the run started.





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) finished in 39:54, PR for 10K
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)
July 28, 2017 Karknocker 5K (East Rochester, NY)
September 17, 2017 MVP Rochester Marathon (Rochester, NY)
November 23, 2017 Race with Grace 10K (Hilton, NY)

MNLittleFinn

JessicaMcB wrote: »

MNLittleFinn wrote: »

How did I get singled out as crazy????? LOL

You represent our crazy tribe the best it seems, haha!

Well, I'll take that as a badge of honor! LOL

zdyb23456

5/1 5.5mi 53:51min (interval run)
5/2 5mi 44:35min
5/3 rest
5/4 5mi 44:20min
5/5 4mi 37:27min
5/6 11mi 1:43:14min
5/7 rest <- but I spent 7 hours painting!!!
5/8 7mi 1:06:29min
5/9 5mi 45:31min
5/10 rest
5/11 5mi 43:55min
5/12 4mi 36:09min
5/13 12mi 1:54:33min

I DID 12 MILES!!! That's the longest I've run in 11 years... it did feel harder than the 11 miler I did last Saturday even though temp wise it was about the same. I tried a different pair of socks and I don't like them as much as my belaga socks. My shoes felt a little too roomy with these socks.

Anyway I'm still a little shocked I did it without too much trouble and no walking breaks. I felt pretty spent by the end, I was counting down the seconds the last mile

carolineb81

2/5 - 3.2
4/5 - 3.2
6/5 - 3.3
7/5-3.3
8/5 - 3.3
9/5 - 3.2
11/5 - 4.0
13/5 - 4.0

total - 27.5/80 miles

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
5/7 - rest day
5/8 - 5 miles
5/9 - 3 miles
5/10 - rest day
5/11 - 5 miles
5/12 - 3 miles
5/13 - 4 miles

40 of 60 miles




Ran a little 5K race this morning with Skip. It benefits an organization that helps overseas orphans and since Skip was adopted from an orphanage in Russia we always try to support. Skip ran a 24:48 and finished 1st in her AG and 10th overall. I was a 33 flat 47th overall 2nd in my AG. I love this timing company, I had an email with my time before I left the race. Love me some Fleet Feet gift cards!!!

Now it's time to get the girl ready for prom!





Races:
5/6 - Steeple Chase 8K - done 3rd AG
5/13 - Technicolor 5K - done 2nd AG
5/29 - Cotton Row 10K

katharmonic

Date :::: Miles :::: Cumulative
05/01/17 :::: 2.7 :::: 2.7
05/02/17 :::: 3.2 :::: 5.9
05/03/17 :::: 3.0 :::: 8.9
05/04/17 :::: 4.0 :::: 12.9
05/05/17 :::: 3.0 :::: 16.0
05/06/17 :::: 10.0 :::: 26.0
05/07/17 :::: 0.0 :::: 26.0
05/08/17 :::: 4.0 :::: 29.9
05/09/17 :::: 2.5 :::: 32.5
05/10/17 :::: 5.1 :::: 37.6
05/11/17 :::: 3.3 :::: 40.9
05/12/17 :::: 3.0 :::: 43.9
05/13/17 :::: 8.0 :::: 51.8 out of 75

Long run today - it was drizzling at the beginning and end, and rather chilly, but a big improvement over being completely waterlogged last week so I'll take it. Hopefully I've done my time in the rain and next weekend will be lovely.

8 days to race day, so I'll be having a rest day tomorrow and just a couple of easy runs this week. I need to start gathering my race day gear and planning what to pack for my trip. Two things on the list already are sunglasses (can't find mine pair I use for running) and sunscreen.

Upcoming races:
5/21 Angry Unicorn Half Marathon,Wakefield RI
6/6 JP Morgan Corporate Challenge 3.5 mile, Syracuse NY
10/1 Wineglass Half Marathon, Corning NY

MNLittleFinn

@skippygirlsmom Awesome run both of you! Sounds like you have an awesome day!

Forgot to update my mileage earlier. At 101.1 for the month.

WhatMeRunning

Running with the Cows Half Marathon report...

HOT!!!

All things considered, this was a good run. My plan was to treat it as an honest long run in my Garmin zone 3HR range throughout. I knew this would put me at a smidge over 3 hours at best, so I lined up with the 3:00 pace group, but ran according to my watches HR alerts and nothing else.

Despite temps at the start being around 60 I kept watching the 3:00 pace group peeling away in front of me. I was literally right around the very back of the crowd those first two miles, and I was staying in my desired HR zone. That was a little demoralizing (actually a lot), but I cheered along those I kept up with. I knew eventually people ahead of me would fall back, and they did, particularly noticeable around mile 4 when I kept passing by people and not having them leapfrog past me again.

People were starting to chat about the warmth and sun but my pace was steady...until about mile 10. At that point it was in the 70's and I noticed how little I was sweating. I was hydrated, just not heat acclimated. My HR would quickly rise when running and I was having to walk even portions of downhills to stay in my HR range. I kept true to that zone, and had 16:00 miles those last few miles.

I did run in to the chute through the last 3-400 meters or so which got my HR up into zone 5 per Garmin.

My time was the worst HM time I have ever recorded by a good 10-15 minutes. I haven't checked the official time. Garmin has me at 3:14:34.

So while plenty about this run sucked, it was a success. I stayed at my desired effort, and it shows in the hours afterward. Long term for my training plan I nailed this one. My ego is severely bruised by how pathetic my performance is this year.

Oh well.

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
5/9 - 4 miles
5/10 - 6 miles
5/11 - rest
5/12 - more rest
5/13 - 13 miles (plus 0.1)

66 of 180 miles completed

MNLittleFinn

@WhatMeRunning a hard/bad race is still a good day, and you did a great job keeping to your goal, just keep that in mind. Great run/race!

MobyCarp

@WhatMeRunning - Well done! Walking a few miles and finishing feels a lot better than running hard and having to take a DNF a mile from the finish line. I've done both.

NikolaosKey

Hi fellow runners!

Plan is at full speed:

5/2: 7k -Urban-
5/3: 9k -Urban-
5/5: 10k -Intervals-
5/6: 5k -as c/d from strangth training-
5/7: 7.7k -easy-
5/8: 2k -as c/d from legs training-
5/9: 17k -LR-
5/12: 7.5k -regeneration run-
5/13: 8.5k -fartlek-

Tappering week starting at Monday. maybe some swimming will do the trick together with reduced running milage.

Aim: 74/140k

Upcoming races: Under Armor Run ThessalonikiI City Challenge HF 2017

Stay free of injuries!

MsHarryWinston

Ok, so I'm joining the group late, but better late than not at all, right?
I don't have a goal for the month, I'm really just trying to get back into the habit of walking/running consistently. At the moment I'm all about the brisk walk, and working up to running more. Back when I was more fit I ran about 3km a night. I would like to get back to that level of fitness. The Zombies, Run! app is my jam!!

5/11: 3.79 km
5/13: 4.28 km

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 + 1.8 walk
5/7 - 0.5 run + 5.6 walk
5/8 - 5.1 run + 3.8 walk
5/9 - 0.0 run + 5.8 walk
5/10 - 4.6 run + 5.9 walk
5/11 - 5.0 run + 5.5 walk
5/12 - 0.0 run + 5.5 walk
5/13 - 6.2 run + TBD

Totals so far - 42.4 run + 59.6 walk = 102.0 miles

Today my goal was to do 10k, in preparation for my race in three weeks. I feel like I need to do 10k at least once week until then. Today's 10k was hard. Temps were upper 70s, the warmest I've run in since last summer. At least there was a nice breeze to keep things from getting too hot. My HR got up pretty high... maxed out at 159 (I usually stay around 140-145), but that may be because I powered up the hills this time.

Anyway, despite the difficulties, I made it through 10k for the first time in over a month.

MNLittleFinn

@MsHarryWinston welcome. Tons of great folks in this group/challenge, who have tons of experience. They have really helped me grow as a runner. So if you ever need advice just ask!

MsHarryWinston

MNLittleFinn wrote: »

@MsHarryWinston welcome. Tons of great folks in this group/challenge, who have tons of experience. They have really helped me grow as a runner. So if you ever need advice just ask!

Thanks very much!
I've got some brand new running shoes on the way. Can't wait to break them in!

skippygirlsmom

@whatmerunning great job today. I agree with @mobycarp it's best to have a not so wonderful time and finish than to DNF.

@mnlittlefinn thanks!

MNLittleFinn

MsHarryWinston wrote: »

MNLittleFinn wrote: »

@MsHarryWinston welcome. Tons of great folks in this group/challenge, who have tons of experience. They have really helped me grow as a runner. So if you ever need advice just ask!

Thanks very much!
I've got some brand new running shoes on the way. Can't wait to break them in!

Nothing like breaking in a new pair of new shoes.

ddmom0811

Ugh! I got a UTI and had to go to a clinic place because it is Saturday. I told the Dr that I was a runner and cyclist and when I go get my script (2 of them) one of them is Ciprofloxacin.... I never read the warnings because I don't like to know what might happen (everything other the sun). But the pharmacist comes out to tell me that I can easily rupture a tendon on this - and for months afterwards. WHAT!? I asked him why he was telling me this and he said it's a new policy that for anyone who takes something new they have to tell them the possible side effects (I guess for people like me that won't read it). So I asked Dr. Google and it does seem like it can happen ... but from what I read people are just very cautious on it. Run slow and if they feel any pain, they stop.

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
5/9 - rest day
5/10 - 4.5 miles + cycling 21 miles
5/11 - strength training
5/12 - 4.6 miles
5/13 - 34 miles cycling

greenolivetree

@ddmom0811 I heard about the cipro and some even claim it causes irreversible lifelong risk of tendon damage. Unfortunately my husband has taken tons of it years ago. Too bad it's Saturday and you can't easily call another dr and ask for a different prescription. I had a uti last summer and was given something different that worked fine. Be careful:(

HonuNui

ddmom0811 wrote: »

Ugh! I got a UTI and had to go to a clinic place because it is Saturday. I told the Dr that I was a runner and cyclist and when I go get my script (2 of them) one of them is Ciprofloxacin.... I never read the warnings because I don't like to know what might happen (everything other the sun). But the pharmacist comes out to tell me that I can easily rupture a tendon on this - and for months afterwards. WHAT!? I asked him why he was telling me this and he said it's a new policy that for anyone who takes something new they have to tell them the possible side effects (I guess for people like me that won't read it). So I asked Dr. Google and it does seem like it can happen ... but from what I read people are just very cautious on it. Run slow and if they feel any pain, they stop.

The doctor in me is compelled to tell you that this complication is VERY rare. The patient in me (er....the one who took the cipro doses out of the drug sample closet when she had a uti....) will tell you that it DOES happen...as it did to me. Be cautious.