May 2017 Running Challenge

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  • MobyCarp
    MobyCarp Posts: 2,927 Member
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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
    5/17 – 3.35 recovery run
    5/18 – 8.61 warm up, workout
    5/19 – rest day
    5/20 – 8.06 paced run

    May total to date – 127.47

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

    Today's notes – Today's assignment on the Lilac 10K training plan was an easy 30 minutes. But today was also the last Saturday paced run of the current training session, so I paced 8 miles to a target 8:00 pace for a couple young ladies running Buffalo as their first marathon. The route was structured as 6+2 miles, but no one needed a break at 6 so we ran 8 miles non-stop. Aside from warning each other that we needed to slow down from time to time, it went pretty much as planned. And we came in pretty close to target, on average:

    i86mb5nlv2kp.png

    As you can see from the screen shot, it was a beautiful 46º F. There was sunshine, and enough shelter on the route that wind wasn't an issue. I was comfortable in shorts, one layer of a long sleeve tech shirt, and light gloves. I saw several people (including my 2 trainees) who were faked out because we'd been running in 80º+ weather and overdressed for this morning; but it was a pretty forgiving day.

    Assuming good weather at Buffalo, the 2 trainees I paced this session should do well, possibly both turning in BQ times.

    Now I need to do a volunteer shift at Lilac packet pick up, and tomorrow I need to run the Lilac 10K hard. It's both a team race and a Rochester Runner of the Year race.

    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)
  • Bakins929
    Bakins929 Posts: 895 Member
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    @midwesterner85 I almost turned off with the10k people this morning bc I was the zone and had ear buds in. They were yelling directions, it just wasn't registering with me until last second. Congrats on the PR and first place in your age group!
  • WhatMeRunning
    WhatMeRunning Posts: 3,538 Member
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    Congrats on the PR @midwesterner85!

    You are going to crush 4 hours like a bug underfoot @MNLittleFinn!

    Good luck to everyone racing!
  • juliet3455
    juliet3455 Posts: 3,015 Member
    edited May 2017
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    11.4 km Friendship trail ( wet muddy bog ) linked to Westbrook Hill and finished off with the Misery Mtn west side bush trails. I was really struggling for the first 5 km between the wet boggy trail where I had to do some cross country - bush waking to go around the worst part of the new swamp. With the Tri-Athlon club starting up half of the regular runners were off for the first Open Water Swim of the year ( water temp 48F = 9C ; :( wet suits mandatory ) so running by my self today. Did meet up with 4 of the other runners who were doing other distances/routes back at the coffee shop later.

    exercise.png

    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 Brian Harms 10k Race GP PB 54:29
    05/16 8.0 km – 75.4 km - 84.6km
    05/17 8.2 km – 67.2 km - 92.8km
    05/20 11.4km – 55.8 km - 104.2km
  • zdyb23456
    zdyb23456 Posts: 1,706 Member
    edited May 2017
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    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
    5/14 rest
    5/15 5mi 43:03min
    5/16 5mi 45:31min
    5/17 rest
    5/18 5mi 44:53min
    5/19 4mi 37:04min
    5/20 11mi 1:52:05min

    Ugh, my 11 mile run this morning was muggy even though it was only 75 degrees. I went at 7:30 am and 2 miles in I knew it was going to be hard. I was sweating terribly and trying to ration my Gatorade. After 5.5 miles I started to walk and walk/ran the last 5.5 miles. I count 25 breaths in walking, then run for 200 breaths in. I passed a rec center and went in to refill my water bottle. I gulped as much as I could before leaving with 1.5 miles to go.

    I'm too rigid when it comes to training... if I would have waited until 2pm I could have run in much cooler, breezier weather :neutral:

    I also got terrible chafing on my back from my sports bra. Holy cow, my shower afterwards was so painful! This has never happened before.

    I'm feeling a bit discouraged about training this summer. I just can't seem to finish a long run if it's hot out. I'm wondering if I should change my plan and change my expectations for the summer...
  • OSUbuckeye906
    OSUbuckeye906 Posts: 315 Member
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    Congratulations to everyone who raced today and good luck to all those who have races tomorrow!
    garygse wrote: »
    I usually pack my clothes, and then head to work in the early hours in my running gear, and run routes around there. That way I end my run at the office, and I just need to get cleaned up and changed, and I'll be at my desk ready to start by 7am. It helps enormously that my workplace has a gym though, which means it has changing facilities with showers.

    @garygse I've thought of that option but there's not a shower in my building or one that I know of in a building nearby accessible to me, otherwise I'd definitely try that. I do frequently pack a bag with my running gear to change at work and run afterward, but that doesn't really solve the afternoon heat problem. I'll see how things pan out. I've been very spoiled the past year with the mild low temps last summer and the mild higher temps this past winter.

    On the topic of being a morning person or not --- I definitely am more of a night owl. I always have been, however ever since I entered my late 20s a few years ago, I've noticed my body tending to want to go to bed earlier and wake up earlier naturally. It's making me feel a little old that I can't handle being up as late as I used to haha :D It does feel pretty nice when I get a run in early and have it done for the day, it's just making myself get out there that is the problem. Actually, it's making myself go to bed early enough that getting up early isn't so hard. Gotta work on that.

    @zdyb23456 I have a small Nathan handheld water bottle that I love and use pretty frequently for anything over 5 miles (or maybe even shorter if it's pretty hot out). I have a love/hate relationship with my hydration belt (mostly hate) because it's necessary for longer runs, especially those like my run today where I wasn't running past any known easily accessible water sources. No matter how I adjust it, it slides around so much when the flasks are more than half full (which is the point), which is incredibly frustrating.

    @midwesterner85 Sorry your race didn't turn out how you wanted it to, but a PR and AG win is still an awesome race in my book!

    @MNLittleFinn Great last 20 miler! You're going to do awesome in a few weeks!
  • Elise4270
    Elise4270 Posts: 8,375 Member
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    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
    18---4.87
    20---5.42 @shanaber migraine here too. 3 Tylenol, 5 Advil, 1 rizatriptan, a shower and a nap made a run possible. Thank goodness for ice cold car water and the well spigot to put my head under.

    41.67/60

    UPCOMING RACES

    July 8- XTERRA Jurassic Trail Run, 5K.  Glen Rose,TX
    Dec 2- POOP trail run, Hoping for a half! Norman OK.
  • OSUbuckeye906
    OSUbuckeye906 Posts: 315 Member
    edited May 2017
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    5/1: rest
    5/2: 5 miles
    5/3: 6.3 miles
    5/4: 4.1 miles
    5/5: rest
    5/6: 10 miles
    5/7: 4 miles
    5/8: rest
    5/9: 3 miles, 4 miles (daily double)
    5/10: 7 miles
    5/11: rest
    5/12: 4 miles
    5/13: 9 miles
    5/14: 5 miles
    5/15: rest
    5/16: 5 miles
    5/17: 7 miles
    5/18: 4 miles
    5/19: rest
    5/20: 12 miles

    TOTAL: 89.4/120 miles

    Today was only supposed to be 9-10 miles, but it was revised after last week's failed attempt at 12 miles. So, I ended up running 12 miles in 1:56:25 (9:41 min/mile). I know it's probably not the best idea to run my longest distance so far this year the week before my half marathon but I'll be okay. I mentally needed to have a good, long run to have the confidence for next week's race. I tried to plan a run that would be similar to the 364 feet of elevation gain that the race supposedly has, and both Strava and MapMyRun showed ~375 feet of elevation gain when I mapped it out. I ran the exact route that I mapped out, but for some reason, it's only showing 274 feet of elevation gain? Oh well, not much I can do about it now. Maybe the actual race will be less too because I had to map out the race course on Strava in order to get the elevation information (the race is smaller, so it only had a basic course map), so hopefully Strava is consistent with with this flaw. I don't pay too much attention to the elevation gain when mapping things out (I know where to run if I want to get in hills and I only really map out long runs to begin with), but I did notice it one other time as well.

    Speaking of my race, I picked up my packet today! I've run many races previously but I guess I'm particularly excited about this one as it's my first long distance race since the Chicago Marathon last year due to my sidelining stress injury. My last half marathon was last August and I've definitely improved my pace some since then. I should be able to PR (current PR is 2:11 and change, ~10:00 min/mile), but by how much will probably depend on the weather and how my body responds to running at night (6pm gun time). If I can run the 9:41 min/mile pace I ran today, that would be awesome. If I can do better than that, that will be icing on the cake. If it's not my day, I hope I can still PR by a minute or so. I am already registered for another HM this August (the same one that I ran for my PR), so I've got another opportunity to improve from this race as well.
  • WhatMeRunning
    WhatMeRunning Posts: 3,538 Member
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    Congrats on the PR @kgirlhart!
  • ereck44
    ereck44 Posts: 1,170 Member
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    @garygse, @kathrmonic, and @shanaber.....Thanks for your encouragement. I ran better than expected and did have a lot of fun.
    Good luck to @BeeerRunner , @katharmonic , @MobyCarp, @NikolaosKey, and @KeepRunningFatboy on their races tomorrow. Wow! There will be a lot of interesting race reports to read.

    @midwesterner: I wondered what would happen if one went the wrong way during a race. The 10K runners and the half marathoners started the same but then the 10k runners veered off after running 3 miles as our route Y'd. I wondered if one crossed into the wrong lane if his race would count or be a DNF designation. Great results though. I imagine you would have done great in the 10K also.

    @kgirlhart Super results in your 5k, knocking off more than 2 minutes from your personal best....very impressive. It is amazing how fast one can improve on fitness.

    @RespectTheKitty ....one of my mfp friends used Hal Higdon's half marathon plan (intermediate) and improved from a 2:14 half marathon to a 1:59 half marathon. I only glanced at it but it looked doable...4 runs per week. So excited that you are fitting in smaller clothes.

    @shanaber....my co-worker friend was targeted by our new boss( hired in January). She didn't like my friend and trumped up charges to get her out. I have been very sad after finding out that she is not coming back. The boss has fired 3 people total this month. My new boss is kind of a "know-it-all" and was promoted too fast I think. The maturity and common sense isn't there. And she's vindictive. I will probably look for another job after my vacation.....just don't want to work for this person anymore.
  • HonuNui
    HonuNui Posts: 1,464 Member
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    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
    5/17 3.00
    5/18 rest
    5/19 3.50
    5/20 4.03

    Total: 56.55


    Ticker is my goal for 2017 and progress to date:
    exercise.png

    upcoming races:
    Volcano Rainforest Runs 10k 8/19
    BlockThe Sun Run 5k Oct 14 (https://walk.aimatmelanoma.org/Hilo2017) (physical and virtual options available)
  • Orphia
    Orphia Posts: 7,097 Member
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    WhatMeRunning wrote: »
    @zdyb23456 - The only time I take water on a run of 90 minutes or less is when it is brutally hot and humid out. For more regularly hot days I'll take water on a 2 hour run whereas normally I won't. I always take water (and fuel) on runs over 2 hours.

    Ditto to all this.

    @ereck44 @kgirlhart Congrats on your PBs!!!

    @MNLittleFinn Awesome 20 mile run!!! I saw on Strava you did a HM PB in the process! Way to go!

    @shanaber Sorry to hear about your sucky runs. It's hard to break out of a downward spiral. Stupid brains. My motto in life is, "Challenge your thoughts. Don't believe everything you think." And hugs.

  • Orphia
    Orphia Posts: 7,097 Member
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    Yesterday I did a quick 5 km before 6am to complete all 12 of a 12 week running challenge from THEICONIC online clothing store. I won 3 pairs of Champion socks a few weeks ago.

    Today was a gorgeous Autumn day, and I ran a HM just because. Finished in 2:07:54. It was my 12th run of HM distance or more since my first in June 2016, and it was my 3rd fastest.
  • WhatMeRunning
    WhatMeRunning Posts: 3,538 Member
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    Congrats @ereck44!!
  • MNLittleFinn
    MNLittleFinn Posts: 4,271 Member
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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
    5/18- REST
    5/19- 5.7
    5/20- 20.3
    5/21- 5.2

    Total: 160.2

    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 the usual 5 mile post long run "recovery run" That I always run too fast. It was a good run, average HR 150 and average pace 9:29. This despite running 20.3 miles, riding for 400 miles in the middle of a cramped moving truck cab, and loading tables and chairs into said truck for around 3 hours yesterday.

    The craziness of yesterday did cement in my mind that I am a runner. I submit this conversation (after loading the truck) as proof.

    Me: ugh, Tomorrow's 5 mile run is going to suck
    Coworker: Why don't you take, what is it called? A recovery day?
    Me: That is a recovery day.
    Coworker: Touche

    Write up for this training week along with my new level of crazy thought will be up later today.

    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 Trot

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