May 2017 Running Challenge
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WhatMeRunning wrote: »Although I'm a little confused how you can heel strike with an underbody foot fall.
Ask Meb.
http://runforefoot.com/meb-keflezighi-wins-boston-marathon-ditching-heel-strike-helped/
https://runnersconnect.net/heelstriking-running-cadence/
Actually the picture in the second link shows a really bad over stride combined with a heel strike. Yikes, how did he win the Boston Marathon running like that? LOL3 -
I am eagerly awaiting the publishing of the book @Stoshew71 is going to write someday on running. Maybe us MFPeeps can get a signed copy? I've learned a lot from that blog. Not to mention this forum!5
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WhatMeRunning wrote: »I am eagerly awaiting the publishing of the book @Stoshew71 is going to write someday on running. Maybe us MFPeeps can get a signed copy? I've learned a lot from that blog. Not to mention this forum!
I agree. oh, and I'm going to need to get some pictures of myself running, to see what my stride actually looks like, as I have no clue. My run cadence is pretty high (185 average according to my Forerunner, including walking during strides) so I'm curious to what my form looks like now.0 -
May Running Challenge
5/1: 8.69 miles biking, Strength training
5/2: 4.1 mile run
5/3: 5.2 mile run
5/4: Strength, 6.4 mile trail run
5/5: Tex Mex and a rest day
5/6: 6.2 mile super late night run
5/7: 12 mile super hot run
5/8: 10.24 miles on the bike
5/9: 4 mile run
5/10: 6.3 mile run, 6.87 miles cycling
5/11: 4 mile run, 6.98 miles cycling
5/12: 2.2 mile dog walk
5/13: 14 mile run
5/14: 6 mile run, 6.94 mile bike ride
5/15: 10.33 mile bike ride, strength, 2.2 mile dog walk
5/16: 4 mile run
Goals:
Running: 72.2 / 100
Cycling: 50.05 / 60
Upcoming Races:
Chicago Spring Half Marathon: May 21 (Registered)
Run the Rails 5K June 3 (Tentative)
XTERRA Jurassic Trail Run (HM at night) Jul 8 (Tentative)
La Sportiva Vail Half Marathon: Jul 22 (Tentative)
Milwaukee Lakefront Marathon: Oct 1 (Tentative)
POOP Trail Run (HM) Dec 2
Hope everyone had a great Mother’s Day weekend. I've enjoyed reading about your races.
My runs and cycling have been going well lately. Still not doing speed work yet since my calf is still tight, and Im getting more comfortable on the new bike. I'm getting better at scratching itches although it's still very scary to me.
New shoes arrived today!! Yay!!! The new Altra Escalantes have been getting awesome reviews, so I had to buy them. So far, they worked really well in the house. I don't think I can wait until tomorrow morning to try them so Spotty McSpotterson gets to go on a short run with me tonight. I also am trying injinji socks since I'm still getting blisters on my toes.3 -
A slow 8km - recovery run. Was feeling my legs more than I expected after my 10km Race on Sunday.
Definitely tells me that I put out max effort or close to it.
Had a hard time to get down to sub 6:00min/km tonight - no juice left in the legs.
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 – 125.5 km - 34.50km
05/07 7.0 km – 118.5 km - 41.50km
05/08 11.5 km – 107.0 km - 53.0km
05/09 6.0 km – 101.0 km - 59.0km
05/08 7.7 km – 93.3 km - 66.7km
05/14 9.9 km – 83.4 km - 76.6km
05/14 8.0 km – 75.4 km - 84.6km – YTD 504.75 Riverbank Recovery Run2 -
WK 5.15.17 - 5.21.17
M - Rest
T - 10 @ 9:50
W -
T -
F -
S -
S - * Cleveland Marathon 4:55 Pacer
Total - ## Miles2 -
JessicaMcB wrote: »Gearing up for RDM had taught me that taper is not for my temperament- pray for my husband, haha! Not 100% if I will be able to check in again until after the marathon as we are tenting out that way for the long weekend with the kids.
I have 2 FamDamly events about 200km apart so Travel-Travel for me.2 -
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
5/7/17: 3.5 miles
5/9/17: 4.1 miles
5/10/17: 3.5 miles
5/12/17: 2.5 miles
5/14/17: 3.5 miles
5/16/17: 3.8 miles
34.6/50 miles
I had a good run tonight. I did sign up for a 5k on Saturday. I'm a little worried because there are thunderstorms in the forecast, I'm just hoping the weather will be ok. I'm planning to run unless they cancel it, but I have never really run in real rain. I've had a little bit of light rain, but we tend to either have drought or thunderstorms with hail etc so I don't have a lot of experience with rain. I did run without music today. It was different, but not unbearable. If this race, or any future races, don't allow music I think I will be ok. I'm looking forward to Saturday's race. It will be at Possum Kingdom lake which is a really nice lake that isn't too far from home. I will have to get up pretty early though for a Saturday but surprisingly I don't mind.
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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
5/14 – 7.20 easy
5/15 – 6.03 easy
5/16 – 10.63 warm up, speed work, cool down
May total to date – 107.45
Nominal Challenge Goal – 200 miles
Real Goals: Stay healthy. Build base. 5/28, start training plan toward MVP Rochester Marathon.
Today's notes – 66º F (19º C) is warmer than I've been running in, but it's about time to start acclimating to summer. Yeah, that's a little cool for summer; but not to worry. It's supposed to be warmer when I run tomorrow.
This evening was the first summer workout at Nazareth College. We can run intervals on the track, or for intervals measured in miles run the long parts on the Erie Canal Trail. There are options to run roads as well, but mostly we use the trail or the track. Today's assignment to train for Lilac 10K was warm up; then continual run 1 mile at E; 3 miles at MP; 3 miles at T; and cool down. For something like this that's measured in miles, I want to get away from that track.
It's a mile and a half from base to the Erie Canal Trail, so I ran the first half mile of MP on a non-technical trail before getting to the Canal Trail, which is not really "trail" as runners understand that term. Where I ran, it was part asphalt and mostly stone dust surface. The stone dust is softer and easier on the legs than asphalt, at the cost of not being as firm to push off so it's more work to run at a faster pace. I estimated that my T pace might be around 6:40 per mile on the stone dust surface in the slightly warmer than optimal weather. I targeted 7:30 for MP last training cycle, and didn't see any reason to change that. So how did I do versus target paces?
The mile at E came in at 8:08, right in the middle of my easy range. Three miles of MP came in at 7:22, 7:18, 7:23, a little faster than intended. Three miles of T came in at 6:44, 6:49, 6:37; but there were reasons. I ran further out for the first part of the first mile of T, so it includes the turn around in the out and back. That might have cost me 2 to 4 seconds. Then a shoe came untied. I waited till I got the first mile of T done to stop and tie it, so the 6:49 includes time spent tying my shoe . . . which was also a brief recovery period that the assignment did not contemplate. Then in the third mile, I look at my watch and see a 7:15 pace. But it *feels* like T. Try to run harder. That 7:15 doesn't budge. Oh, well, it's hot. Just run T effort.
I later realized I was looking at the average pace for the entire run, not the current pace. It's really hard to change the average pace when you're 6+ miles into a 7 mile run. So I ran part of that third mile a bit harder than I should.
As I was running along beside the Erie Canal, I noticed that it was quite pretty. But I wasn't about to take pictures in the middle of a tempo interval. But there's the cool down. I ran past the turn off back to base to finish the T interval on the canal trail. Then I took pictures of the view to the west and to the east:
Took the slightly more technical trail back for my cool down. It was pretty, too, as an oasis of rural-looking territory in the middle of suburbia:
And just so you all don't think everywhere I run is scenic and drop dead gorgeous, I also expect to do quite a bit of running this summer here:
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)
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5/16 - 8 miles in 3 separate runs
42.9/100
traveling for work, but a coworker is running the same half as me and usual run buddy. So, ran to meeting point, ran with her, and ran home. May or may not have have detoured route home to go past the wine store- but it made run home longer- balance, right?
I am game for joining facebook group whoever was heading that up. Might make me more likely to post pics, I understand that bit better at this point.
@MNLittleFinn - my usual running buddy is a nurse for the OR at the hospital. At least once a month we have to plan our long runs (and frequently our weekday runs)to a loop that allows her to not only get back to her car, but to the hospital in 30 minutes or less, as she is on call. So, we do loops, a lot. Our original loop was .9 miles around the lake at a park- I kept telling her I felt like a race car. Someone luckily taught us a new option about the time we passed 8 miles that is a 2.5 mile figure 8. So, to answer your original question - BOTH!! But in terms of logistics, we are not always good pedestrians, often break the with vs against traffic rules, and will cross the street away from the light if we happen to observe a break in traffic. But we also live in Wyoming - a city in Wyoming, but it's not like we are jaywalking on horribly busy roads.
Edited because I can't type and needed to fix at least some of it.3 -
2---3.11
4---5.16
6---6.62
7---2.4 walk
9---4.64
10th-15th in Georgia- lots of walking and ghost tours.
14---5.23 beach run
16---4.22
31.38/60+
UPCOMING RACES
July 8- XTERRA Jurassic Trail Run, 5K. Glen Rose,TX
Dec 2- POOP trail run, Hoping for a half! Norman OK.2 -
May goal: wear sunblock
5/1: sat on my okole. All. Day. Long.
5/2: 3.13
5/3: 6.06
5/4: 4.08
5/5 rest
5/6: 4.15
5/7 3.56
5/8 snorkel 3.5 hours
5/9 4.58
5/10 3.38
5/11 rest
5/12 3.25
5/13 life
5/14 6.40
5/15 4.13
5/16 3.30
Total: 46.02
Ticker is my goal for 2017 and progress to date:
upcoming races:
Volcano Rainforest Runs 10k 8/19
BlockThe Sun Run 5k Oct 14 (https://walk.aimatmelanoma.org/Hilo2017) (physical and virtual options available)
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@MobyCarp @WhatMeRunning @ctlaws44 @Stoshew71 your post were very insightful any novice runner like me can learn a lot from you thanks!
@NikolaosKey also, thanks, I only knew about recovery runs
I ran at 8.5 mph in the less deteriorated threadmill my gym has. I was happy keeping the pace but the machine couldn't reach the goal speed after 15mins and was slowly reducing some digits until I ended running at 7.5, it was annoying. When the payment expires I want to buy an activity tracker and run outdoors instead.
Also I felt a lot happier after running, like felling the endorphins flowing throught my body, does that has happened to some of you? is it a runner high?3 -
RespectTheKitty wrote: »Oh! I forgot to mention... I'm going to be starting up bowling again. I was a pretty serious bowler for a long time, but I took last year off for various reasons (I just needed a break, basically). Well now it's time to get back to it. I'm starting a summer league tonight. Bowling is actually pretty good exercise for me. It has a lot of strength elements to it (albeit only on one side of the body).
The only trouble is, I will be out late tonight, and therefore getting to bed late, which means getting up at 5:30 might be extremely difficult tomorrow. Therefore, I have decided to designate Wednesdays as a cross training day, so I can wake up a little later and do yoga or strength training before work. And of course all the walking I do during the work day.
If I use the Hal Higdon HM plan, I will have to adjust the schedule to account for various life aspects such as the aforementioned bowling. The program has the LR on Sunday, but I would much prefer to do it on Saturday and take Sunday as a rest day. I don't know, maybe Hal Higdon isn't the right program for me. I may have to research other plans.
@RespectTheKitty Yay on the bowling!
You can so do a HM!
Free plug for @Stoshew71 's blog!
http://therunningstan.blogspot.com.au/2016/02/my-gripes-on-training-plans.html
For my first HM, I read Stan's blog and loosely based my training on a Hal Higdon plan, plus a Strava Premium training plan, and on how I'd been doing at the time.
Even training plans written specifically for an individual still need tweaking as time passes. Am I right, @MNLittleFinn ?2 -
02 May – 8 km
03 May – 8.1 km
04 May – 7 km
06 May - Go the Extra Mile Melbourne 50 km walk
10 May – 8.7 km
11 May – 2.8 km
12 May – 10.2 km
13 May - 8.3 km
14 May – 1 km
15 May – 10.2 km
16 May – 9 km
17 May – 2.6 km to the gym and back
Total: 74.9 km run; One 50 km epic walk
Goal/Events:
6 May – Go the Extra Mile Melbourne 50 km walk – Done in 10 hours 39 minutes.
Ran to the gym and back to do a new Les Mills strength and plyometrics HIIT class, Grit. I'd never tried doing HIIT before. Challenging!
Also, on my Tuesday run, I used Runtastic on my phone to track it.
I can't remember who asked about advice running in the dark, but I recommend not using a strange app when you do it. There was a voice announcement I thought sounded like a man in my left ear saying, "barenaked". Needless to say I spent the rest of the run trying to calm down.
After some discussion with a Runtastic-using friend, I worked out the announcement was due to people cheering me on on my run, and it saying, "I like it". Dammit, I want my planned Zone 2 run back!!!5 -
Really hoping on building on this total this week!!
3/5/17 4.7K
6/5/17 5K
9/5/17 2.7K
10/5/17 5.1K
13/5/17 5K
15/5/17 3K
16/5/17 4K (TOTAL for May 29.5K)
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@Bakins929 Your new shoes look great! The well-known "red is faster" was also why I bought a red bicycle last year
@BeeerRunner Also yay for your new shoes! I tried toe socks in hiking boots, since that's when I get blisters, but they didn't help me. I hope you have more success.
@RespectTheKitty Bowling is fun, but I always fail horribly at making the ball go where I want it to go
Hal Higdon also has the "HM3" plan which includes two crosstraining days, three running days and has the long run on Saturday. Maybe that fits what you are looking for?
@MNLittleFinn I never thought about clockwise or counter-clockwise for loops. On long runs I usually (i.e. almost always, unless I feel particularly crazy that day ^^) plan the run so that the majority of the uphills is in the first half. That usually means running north first; and then it depends on whether I want to go west or east if that ends up being clockwise or not. And on short runs it doesn't matter where the hills are anyway, so I sometimes go in one direction and sometimes in the other, to have a bit more variety.
@MobyCarp Thanks for sharing all the photos, it's always great to see where other people run!
@Orphia LOL on the "I like it"
I just switched to a new phone last week, and the last two runs I had a man's voice saying random numbers or things like "fantastic" between music clips, so weird! I just figured out after coming home yesterday after my run that it imported all sound files it found on my old phone as "music" on the new phone, including the sound files from the "Wings for Life Worldrun" app that I used for their virtual race two weeks ago.
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I didn't run a lot in the last week and a half, even less than in the Hal Higdon marathon recovery plan, because I want to make sure my knee has a chance to recover. Only 20km in 10 days! I did sneak in a few bike rides of ~25km each on four of those days, so at least I got a bit fresh air and exercise anyway. And I'm dreading the day the DVDs I ordered get here and I have to start doing some kind of strength training again...
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@Orphia that's right. Even custom plans may need tweaking. I was told to try to follow the plan 80%+ of the time, but that still allows for some changes. He told me no plan is a silver bullet, but a tool to guide training.1
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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
5/9- 4.7
5/10- 10
5/11- REST
5/12- 5.7
5/13- 20
5/14- 5
5/15- 8.2
5/16- 4.6
5/17- 10.1
Total: 129.0
May Goal: Get through most of the last 5 weeks before taper healthy
Nominal mileage goal: 220 Miles.
Today's notes: Today's assignment was to run 10 miles, with miles 3-7 at Tempo pace.
Miles 1-2: Ran these part by feel, part by pace. Result was a 9:11 mile 1 and a 9:01 mile 2 with an average HR around 154
Miles 3-7 got interesting. For some reason, my pace alert on my Garmin (to keep me in nominal T range) was not alerting, and boy did it show. Splits were 8:16, 8:14, 8:14, 8:08, 8:08, when normal Tempo range is 8:20-8:35. That said, my average HR over the tempo miles was 167.6, so decently in the HR range I want for a tempo run, with a max HR of 176.
Miles 8-10 brought me back to more normal E pace, with splits of 9:30, 9:20, 9:21, and HR 164, 156, 158, so a little high, but not bad.
This was a great run and, according to Strava, I broke the 52 minute mark for 10k... by one second.... still, I feel pretty good after the run, not as tired as I would have thought.
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
11/23- TBD 5k Turkey Trot1 -
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.
5/9 - 5 miles of track / speed work. Then upper body weights / abs.
5/10 - 3.5 miles. Overslept, so had to cut it short.
5/11 - 2.8 miles. Girls on the Run practice 5k with my daughter.
5/12 - Pre-race rest day.
5/13 - Market to Market Relay! So much fun! ~75 miles over 17 "legs" with a team of 6 other running friends. 5.3 miles (Leg 3), 5.1 miles (Leg 10) and 4.0 miles (Leg 17 + team finish). Total of 14.4 miles. Most I have ever run in one day. After the 5th leg, it was HOT! 80° F and sunny.
5/14 - Rest day.
5/15 - 4.8 miles.
5/16 - Unplanned rest day. A/C died and sleeping in 85-90° house did not go well for kids and dog.
5/17 - 4.0 'mill miles and upper body weights.
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