May 2017 Running Challenge
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@katharmonic that's awesome! Great race!0
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RE: Water on runs. I only carry something with me on long runs (over 10 miles). And I just carry a 32 oz bottle of Gatorade. I have been doing that for a number of years now, so I am used to carry a bottle that large in my hand while running.
When I started, I have been known to hide water bottles in bushes on a route that I pre-planned. My Saturday morning group also lays out aid in a styrofoam cooler. It had gotten stolen a couple of times so that has to be hidden pretty good.
RE: buying shoes. Like @WhatMeRunning said, go and get a gait analysis done at a specialty running store like Fleet Feet or the "Joes Running Store". Dicks, Academy, Athletes Feet, Foot Locker, etc DO NOT offer gait analysis. You will pay a bit of money on your first pair of shoes, but once you know your running gait and style and get a good idea on the type of shoes the different major brands offer, you can then find the shoes cheaper either online or at discount in other places.
I lucked out and found my first pair of running shes (ASICS Gel Keyano 20) at Burline Coat Factory. Full retail price was $180 and I got these for $45. Had I known at the time what kind of deal I was getting, I would have bought 3 or 4 pairs. But if you are going to invest a lot of money in shoes and you plan to enjoy this sport for a while, it is worth it to go to a running specialty store to get that gait analysis done. Shoes are very personal. Some people are neutral, some are overpronators, and some are supirnators. Some shoes help with heel strike or offer some other cushioning. Then you have the opposite thought on shoes which are minimal shoes. Then you have heel to toe drop. What do all of these things mean for you? Maybe a bunch of mumbo jumbo that shoe makers use to make you want to buy their shoe, or maybe something that will make a difference in making you a successful runner. The guy or gal in a specialty running should answer these questions and offer some suggestions for you to make a determination yourself after they give you a gait analysis. That's why the first pair may be expensive, but worth it. You are paying for the education on top of the shoe. After you get a better idea, you can shop more on your own in discount places online retail sites.
The money back guarentee that @WhatMeRunning mentioned is an important factor before you decide to slide your Visa card.
Also, while you are at it, get 2 or 3 pairs of running socks. Cotton socks will cause blisters and other foot problems.2 -
@kgirlhart Congrats on your PR.
@MNLittleFinn I already congratulated you on your 20 miler in strava and wanted to repeat it here. That is huge. Nice pace too.
@ereck44 Great job on the HM and nice choice with the ABB music wise.
@midwesterner85 Congrats on your race.
@katharmonic Outstanding on your PR.WhatMeRunning wrote: »@MNLittleFinn - I always heard that you're not a real runner until you full on crap your shorts.
I guess I'm still working on that. Came close a couple times, and have even had to dart off into the woods once. Maybe that should count.
Oh crap!!! You mean I am not a real runner yet?
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WK 5.15.17 - 5.21.17 * Semi-Taper Week to save miles for weekend.
M - Rest
T - 10 @ 9:50
W - Rest
T - 9.5 @ 9:50
F - 2.7 @ 10:35
S - 2.1 @ 10:30
S - 26.2 m. Cleveland Marathon 4:55 Pacer
Total - 50.5 Miles3 -
@KeepRunningFatboy It's awesome that you're a pacer. Great running.1
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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 + 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 + 0.0 walk
5/14 - Rest
5/15 - 4.5 run + 5.0 walk
5/16 - 5.3 run + 6.2 walk + bowling
5/17 - 0.0 run + 4.7 walk + yoga
5/18 - 5.2 run + 3.5 walk
5/19 - 4.3 run + 5.1 walk
5/20 - Lazy
5/21 - 7.2 run + 2.8 walk
Totals so far - 68.9 run + 86.9 walk = 155.8 miles
Very nice long run this morning out on the Prairie Path. There sure were a lot of other people out there with the same idea as me. I managed to keep my pace down this time, though, despite having to pass a bunch of people. 7.2 miles and my hip didn't speak up once, so that was amazing. And it's now many hours later and it's still fine. Hooray!
After the run, I had to walk nearly three miles to my boyfriend's apartment. I didn't drive because there was a parade about to happen right there, and there would be no parking. So, I added 2.8 more miles onto my total for the day. Watched my son in the parade, then got a ride home from my boyfriend (although I was more then ready to walk back if I had to).
It was nice and sunny while I was running but the clouds moved in during the parade. Fortunately it did not rain on my son and his cymbals.
It was a bit windy and cool, though. My son and his band did great. So proud of him.
Congratulations to everyone who raced this weekend! My race is in two weeks, and I'm a little nervous as it is my very first race! I made a promise to myself that I would not back out this time. I am determined to do this! All of you are my inspiration.5 -
@WhatMeRunning I became a real runner 100 feet from home. Not a proud moment...... Lol I know TMI0
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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
5/18/17: 3.2 miles
5/20/17: 3.1 miles
5/21/17: 3.1 miles
44/50 miles
Kind of a sucky run today. I'm not really sure why. Maybe I was tired from yesterday. The weather was nice, but I just felt really slow. Plus I had some technical difficulties so that kind of distracted me. I had trouble with tracking my run, but luckily I ran a known route so I did know how far I ran. It annoys me when technology doesn't work the way it is supposed to. I guess they can't all be awesome runs. And I am almost to my May goal, so I did feel good afterward.
@katharmonic Congrats on the awesome PR!
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Amazing run this morning to and around Stanford this morning. Because the temps and humidity were so nice my pace was much better than normal. It's so fun to run in a different place! I just want to be a traveling runner. Maybe that's why Forrest Gump just kept on running.
Back in room chilling... waiting to go pick up the boys and see what happened at competition. Anxious to hear about the problems.
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
5/14 - rest day
5/15 - 3.8 miles + upper body Strength training
5/16 - 4 miles
5/17 - 4.13 + 21 miles cycling
5/18 - strength training
5/19 - 4.5 miles
5/20 - travel day
5/21 - 7 miles
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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
21---4.26
45.93/60
UPCOMING RACES
July 8- XTERRA Jurassic Trail Run, 5K. Glen Rose,TX
Dec 2- POOP trail run, Hoping for a half! Norman OK.3 -
@katharmonic _ Congratulations on an awesome PR!
@ereck44 - Congratulations on your HM PR too especially doing it on such little sleep!
Congratulations to everyone else racing this weekend!
I have a congratulations to make to a friend (not part of this group unfortunately), Rachel Bell Kelly. She is an Ultra runner and completed the Cruel Jewel 50 this weekend. She took 1st in the women, 3rd overall and set a new women's course record by 33 minutes and her previous time by 40 minutes!! Wow! I can't wait to read her race recap. Her blog is here if you are interested https://thwisp.wordpress.com/
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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
5/21 – 7.90 warm up + Lilac 10K
May total to date – 135.37
Nominal Challenge Goal – 200 miles
Real Goals: Stay healthy. Build base. 5/28, start training plan toward MVP Rochester Marathon.
Today's notes – The plan for race day was to get to the site before 7 AM to get free, easy parking. I got up early, went through my morning routine as if it were a day for a long paced run, got to the site. Found a premium free parking place on the street. Started walking toward the start line, and realized I was wearing my walking shoes, not my running shoes.
Can I run 6 miles in these shoes? Almost certainly. Can I race well in these shoes? I'd rather not learn that answer the hard way. There was nothing to do but go back to my car, drive home, change shoes, and come back. I was concerned about parking getting back later, but I was more concerned about having shoes I know I can run in. So I ended up getting to the site the second time about 7:35 AM.
Gun time for the 5K was 8 AM. Participants were asked to be there a half hour early. Not to worry; the 5K is full of people who don't read the instructions. I didn't get a premium free parking place, but I got a pretty good free parking place. Walked to the start line, and got there well before the 5K started:
I noticed that the festival organizers had liberally used lilac colored paint for a crosswalk and various other things that aren't normally purple. Most of them I passed by, but I thought the only way this would make a better picture would be if it included a pink poodle:
Spent some time chatting with team mates and other runners I knew. Saw the start of the 5K, and took one picture as the leaders went past:
When the pack had passed, I set out to do my warm up. I wanted a mile out and back on the race course; but I caught up to the trailing walker at about a half mile. Detoured to the sidewalk so as not to interfere with the race, then turned around when I ran out of sidewalk. But at least I got to note where the good tangents were for the first and last half mile of the race.
As I was coming back, a few spectators felt compelled to tell me, "Good job!" Sorry, folks. This is just a warm up. I was careful not to cross the mat. While a few (not a majority) of the spectators might mistake me for a 5K runner, the system would not be fooled and I didn't want to test the organizers' sense of humor. So I ran a bit more out and back, seeing the 5K leaders coming in on my second trip out. Didn't get a full 2 miles of warm up, because I quit when that looked necessary to ensure I didn't interfere with any 5K runners.
The race plan was to treat Lilac much like Dedham: Go out fast for the initial downhill, moderate to something sustainable, and save enough energy to finish the final uphill strong. I didn't expect to run as fast as I did at Dedham, because I didn't feel quite as good before Lilac as before Dedham; it was warmer, 63 F at gun time instead of the near perfect weather we got for Dedham; and there wouldn't be as many good rabbits to chase in the field. But I followed the same pattern of a fast downhill, settle into a sustainable pace by feel, and push for the final uphill. I didn't have race clocks on this course, but per my Garmin I was 8 seconds off my Dedham pace at the mile 3 flag. Final result was 40:04 gun time, 10 seconds off my Dedham result. Mile splits per Garmin were 6:01, 6:22, 6:28, 6:33, 6:47, 6:25, and a pace of 6:06 for the tag end after 6 miles. I am pretty happy with that, given all the stuff that has gone on this past week.
After the race, Coach told me Lilac was a tougher course than Dedham. I spent some time thinking about this. Garmin and Strava give different elevation numbers, but agree that Dedham has a little more elevation gain than Lilac. However, Dedham is a downhill out; a loop with some flattish and some rolling hills; and uphill back. Lilac is a downhill out; a loop that goes down and back up, ending with the steepest uphill on the course; and uphill back. I suppose backloading the elevation gain might make it geographically tougher. But that is offset by the fact that it is logistically easier for me. I get to sleep in my own bed, eat a normal breakfast, and run at 9:15 instead of waiting till 11. It seems close to a push, neither race significantly harder than the other as a whole.
As far as the competition goes, Dedham was definitely tougher. At Dedham, I ran a PR 10K and finished 6th in my age group. At Lilac, my similar time was good for 1st of 28 in my age group and 36th of 783 overall. Ten seconds slower made my age grade a little lower, at 82.63; but that was 4th at Lilac. I age graded 63rd at Dedham.
Besides winning the age group, I wanted to win the USATF Regional Team title for the Supervet (60+) men. We did that, but apparently no other club fielded a 60+ men's team. Oh, well. I didn't know that in real time, and I ran as if there were competition.
The bling was, um, understated. I got a nice running hat with no advertising on it for winning the age group, and a cheap generic track and field medal for the team honors. The reverse of the medal is blank; it does not indicate what event or category earned the medal:
Although not having any competition takes some of the glow away from the team award, Lilac is also a Rochester Runner of the Year race. Winning the age group gives me 10 points, for a total of 20 after 3 races. (I sat out River Run 5K, which was 6 days after Boston.) My team mate Bill finished second on our team and second in the age group, for 9 RROY points. That will give him 19 after 3 races. (He won the age group at River Run, and sat out Johnny's Runnin' of the Green where I won the age group.) I expect Bill to be my closest competition, and I would expect to finish ahead of him in any race 5K or longer when we're both healthy.
Sometimes it's hard to remember that I took up running partly because it wasn't competitive like team sports are.
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) finished in 40:04
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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Congrats on the 1AG @MobyCarp!0
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I have been looking at replacements for my Apple Watch (specific to running) that will provide HR zones as well as pace, cadence, and all the other run related stats we like to have. I considered a different watch just for running but would need one that will pair with my newer Polar HR strap. It occurred to me that an app may actually work too and be cheaper. I can get it with MMR premium and I am looking at Strava. Those of you who use Strava, can the free app connect to your HRM and does it give you all the information? What does the premium version offer over the free version and does anyone feel it is worth it? I don't need the live tracking that they seem to push it for...0
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I'm not sure if it is the fact that I was up until 3am last night or the sausage I ate, but just wasn't feeling good. Still, I needed to make up some mileage after the short race. Not long into this, Garmin even gave me a -9 (ouch!). I seem to recall not feeling so hot the last time I ate this same kind of sausage. I can't bring myself to throw away food and I have several packs in the freezer, so I'm going to just be careful about not eating before running. And I'm not going to buy any more of that kind. Too bad, because it is really cheap.
Anyway, this is after 3.76 miles today:
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I have been looking at replacements for my Apple Watch (specific to running) that will provide HR zones as well as pace, cadence, and all the other run related stats we like to have. I considered a different watch just for running but would need one that will pair with my newer Polar HR strap. It occurred to me that an app may actually work too and be cheaper. I can get it with MMR premium and I am looking at Strava. Those of you who use Strava, can the free app connect to your HRM and does it give you all the information? What does the premium version offer over the free version and does anyone feel it is worth it? I don't need the live tracking that they seem to push it for...
When I was in between HRM's I uses Strava for cycling and a zypher HRM. I tried to use it not long ago and couldn't get it to work. Might need a charge tho.
But Strava says: https://support.strava.com/hc/en-us/articles/218959288-Heart-Rate-Monitors-that-work-with-Strava?mobile_site=true
I can't speak to the premium. Others here can answer that. I have GC that give me all the metrics I need.0 -
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
5/21 4.05
Total: 60.60
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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@shanaber I have a tomtom runner watch, which was half the price of the garmin with equal functionality. The second and third generation models have HRM built in, although mine doesn't because it's only first gen. Now I have one, I can't imagine why anyone would pay full whack for a garmin! It works out pace, cadence, has all the settings for all the types of intervals you could ever want, changeable displays... well worth a look.
Just a little 5am run for me today. I forgot how nice morning runs are in the summer
May Running Challenge
1st - 3.55 miles
2nd - 1.1 miles + Spin
3rd - 6.19 miles
6th - 3.1 miles
8th - 1 mile + Spin
9th - 3.66 miles + Yoga
10th - 3.12 miles
14th - 0.61 miles (WU) + 6.2 miles (race)
16th - 3.32 miles + Yoga
18th - 3.03 miles + Spin
20th - 3.34 miles
22nd - 3.11 miles
MTD - 41.33/60 miles
Upcoming Races
25th June - Greenwich Park 10km
22nd July - Richmond Riverside 10km
15th October - Manchester HM1 -
@NikolaosKey and @katharmonic Bravo on your awesome PBs!!!
@MobyCarp Wow at your #1 AG!
@shanaber I have Strava Premium, though I don't use it with a HRM strap (just my Garmin which has a wrist HRM).
Premium gives you free McMillan training plans, for one thing, but I can't remember what else is different.
I loved the free version of Strava so much, I started paying for Premium early last year because I wanted to throw money at them.
Strava is my life.
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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
15/5 - 4.0
16/5 - 4.0
17/5-3.0
18/5 - 5.5
19/5-REST
20/5 - 5.7
21/5-3.5
22/5 - 5.4
total - 57.6/80 miles
Todays run was not a good run, need to redeem myself tomorrow2
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