May 2017 Running Challenge
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So true, getting a hard 10 mile workout in before work is an amazing feeling.WhatMeRunning wrote: »Waking up early for a 5am, or even 4am run normally can seem very unappealing. But you will find yourself feeling like this come July and August...
Happens to me all the time. I have a deviated septum, but no real allergies, so I'm assuming it's me getting rid of gunk. Your body is probably just clearing everything out. Once you get the hang of blowing snot rockets, it won't phase you, you'll just blast them off and keep going.mirelaavdich wrote: »Okay, so what is up with my nose running like crazy while I am running? This just started last week and it is not allergies as I have no issues otherwise.
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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
5/22 - 4.8 run + 4.8 walk
5/23 - 0.0 run + 9.0 walk + bowling
5/24 - 6.4 run + 2.0 walk
Totals so far - 80.1 run + 102.7 walk = 182.8 miles
I had a meeting in a building that was right near Busse Woods so I brought my running gear and went for a run in the woods. It also happens to be the course where my HM will be in November. I plan to do more running there in the coming months at various segments of the trail. Today I did an out and back from the elk pasture to the Higgins West bridge. The elk were out at the pasture. Besides the elk I also saw many birds, squirrels and a skunk.
A run through the woods was just what I needed to clear the suck out of my head. I also had a really good 10k time and was able to keep most of my miles at 10:30 or faster. It was good practice for June 3.4 -
Also, just for the record: Probably the worst thing you can do after a six mile run is go sit in the car for an hour commute. Ouch..3
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RespectTheKitty wrote: »Also, just for the record: Probably the worst thing you can do after a six mile run is go sit in the car for an hour commute. Ouch..
Totally agree. My Saturday experience was similar. walk around a bit and foam roll, it helps1 -
All this time, I've run in Vomero 11s; they've been extremely comfortable for my long runs, and I've never had any issues in them. As my current pair are coming closer to retirement, and I only have one new pair left (and they're getting hard to find in my size), I decided to drop by the local running store with the intent to check out the Vomero 12s. While there, I figured why not have a gait analysis done...it's something I've never had done before, as I was always pretty sure I had a neutral gait.
As it turns out, I have a neutral gait, and their recommendation was for a pair of Vomero 12s. Funny, that.6 -
That's the truth! That is the downside to most races...getting out of the car after driving home.RespectTheKitty wrote: »Also, just for the record: Probably the worst thing you can do after a six mile run is go sit in the car for an hour commute. Ouch..
I seriously considered staying in my car, eating drive thru food, and sleeping in it overnight after my first marathon. Lack of restroom facilities are the only thing that kept that from happening. 5 -
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
5/22 snorkel 3 hours: it was a glorious day: LARGE eel, turtle, HUGE crab, a hawkfish (not usually seen out in the open) and an octopus
5/23 rest (actually, spent the day getting a new tattoo....My son's "mascot" was the rhinoceros...he also had a huge handlebar mustache..... )
5/24 6.29
Total: 66.89
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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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
5/22 – 6.24 easy
5/23 – 6.97 warm up, speed work, cool down
5/24 – 8.07 easy
May total to date – 156.65
Nominal Challenge Goal – 200 miles
Real Goals: Stay healthy. Build base. 5/28, start training plan toward MVP Rochester Marathon.
Today's notes – It was warm today, cooling down to 75º F (24º C) by the time the group run started. Today, there was one large group and the lead pacer was holding a 9:00 pace. 9:00 is kind of frustrating for me, and I was feeling like a bit more distance would be nice today, so I ran ahead of the pacer through the first neighborhood, then made up my own route after I got to the Erie Canal Trail. Explored a piece of trail that I might not have run before, or maybe I followed the regular faster guy without understanding where I was; but I know where that stretch goes now.
Didn't look at my watch much for pace, just ran by feel and enjoyed the day. Late in the route I added an out and back on a familiar path to come in around 8 miles total. (The group runs are usually between 6 and 7 for the group I run with.) Check the stats later, and I had all of one minute in HR Zone 3, early in the run before I got my second wind and settled into a pace. 8 minutes in HR Zone 1, and 52 minutes in Zone 2. All without even looking at the HR or looking much at the pace.
After yesterday's short speed work, today's continual run felt very satisfying. Yes, I really am a distance runner at heart. 8 miles, or just a bit over an hour, feels like a nice easy run between quality workouts. Now I need a long run on Saturday to feel complete.
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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I use a FlipBelt https://flipbelt.com/ and it works well for me. I put my phone in a plastic (zipper sandwich) bag, and then slide that into the belt. Never had any discomfort with it, and rarely worry about moisture (sweat, rain) - even today with a drenching rain-run.I have a question, is anyone using the "sports armband" for holding a phone? I got one, but it is constantly sliding down my (obviously not so) bulging bicep
... anyone having the same issue and a solution?2 -
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Can anyone comment on my training plan? This is not 100% running oriented but running is a big part of it. It's aimed at 5K races specifically. I based it off various articles I read on the internet and fit it into something I would enjoy doing.
I have 6 days planned but in practice I allow myself to train anywhere from 4-6 days/week though I aim for 6.
Week A is : Gym + Hill Drills, 5K, Gym + Speed Drills, 4K + Technique Drills, Gym, 5K, Rest
Week B is : Gym, 5K, Gym + Speed Drills, Long Run (like 7.5K for me atm), Gym, 5K, Rest + Technique Drills.
When I go to the gym I do a circuit training program which isn't optimal but it's simple and I like it, and it only takes me 30 minutes to complete. I'm planning on doing a proper muscular workout (something like Starting Strength) in like a month or so.
The last 10 minutes of the 30 minute circuit are reserved for cardio, which I do on the treadmill. However on days when I have Hill Drills or Speed Drills I would do those instead of the 10 minutes.
Technique drills are 7 simple exercises that take 15 minutes max.
Hill Drills are 12 to 24 times 100m up, walking back down.
Speed drills are 4x400m at like 1.2x my 5K pace, with a slow jog in between each one.
Long run is only 7.5K for now, though when I get more fit it will likely go up. Done at a slower pace than 5K.
This isn't meant to be perfect, but it's something I know I would personally enjoy doing and be able to do. Are there any glaring problems with it? Are there any important things I am missing? Thanks everyone.0 -
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
23---4.53
24--- gym (stairs, abs, elliptical) and Bring Sally Up
I'm gonna be sore tomorrow.
50.46/60
UPCOMING RACES
July 8- XTERRA Jurassic Trail Run, 5K. Glen Rose,TX
Dec 2- POOP trail run, Hoping for a half! Norman OK.3 -
Hey @HonuNui ! Love the ink. I've been toying with getting one for years now. I know I want a jolly Roger and my son's mascot at Benning was a jolly Roger. So I think it's the one I should get.
I just don't know where I'd put it... Funny today I considered the very spot yours is! I thought my fort so he could get some booty! But I don't really want it on my foot.
I really should have pulled the trigger on vacation at Tybee island! I don't have any tattoos so it's a big deal to actually move on.0 -
5.5 km with the regular members of the Wednesday Night Running Club. It was up 12 ft Davis Hill so 163m in just a little over 2 km. The other 5 hills in town are about the same elevation but over 2.5 to 3 km so this hill always kicks my Kitten. Taper crazies now for my 10km race on Saturday. If the temperature keeps climbing it could be a real disaster - as I don't do well in heat. I could never run in the temps that so many of you run in.
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
05/22 10.0km – 45.8 km - 114.2km
05/24 5.5km – 40.3 km - 119.7km
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WhatMeRunning wrote: »@Orphia - The 35% is for all weekly mileage including the long run. Another way to check that you got it right is to triple your long run mileage, your grand total weekly mileage should not be less than triple your long run.
Thank you, @WhatMeRunning ! That puts it in terms I understand.
Say, who writes your cool training program, or do you plan it yourself?The other thing I wanted to point out is that your distance for your long run should be no more than 35% of your weekly mileage, and closer to the 25% of your weekly mileage is better.
I may have asked before, but I can never get it straight... Does the 35% include the long run? Is everyone WAY better at maths and calculus than me???
OK! Example:
Mon 10 miles
Tue 10 miles
Wed 5 miles
Thu 10 miles
Fri 5 miles
Sat 15 miles
Sun 0 miles
Total miles for the week is 55 miles. Long run is 15 miles.
x/100 = 15/55 = 1500/55 = 27.27272727....
So a long run of 15 miles makes up 27% of your weekly miles if the total for the week was 55 miles.
Thanks! But if I don't know how far to run my long run on Saturday to make it 35%, how do I work it out, other than trial and error?0 -
Did 6.2 km before work in my new Brooks Ravennas.
Less bouncy than my old favourites, ASICS Kayanos, but felt more stable for my overpronation, and with great grip.3 -
May goal: 50 miles
May 25: 3.59 miles
May total: 46.97 miles3 -
I've been hanging around not actively posting anything because I don't feel like a "real" runner yet.
For the next week, my goal is to run for 20 minutes at least twice. That's a long run for us newbies!9 -
@mmecraine -- if you run just a few minutes, you are a runner!
@honunui -- such a cute crab! Beautiful tattoo in honor of your son.
@RespectTheKitty - Glad it's not just me who can't drive in a car for long after running. For me it's the right hamstring up to the butt. I finally have a seat angle that helps it.
@katiejane83 - sorry you had an embrace the suck run. But 8 miles -- wow! Many (ummm.. me) would have given up much earlier. Congrats!
4 miles in the rain this morning. Felt great! My headphones died. Had them for almost 3 years and they've been great -- Sony wireless. Worked yesterday but wouldn't charge last night, with any wire, any plug, etc. And wouldn't start up today -- Just dead. Well, this means I can look for new ones! Except I have been in this mood for a couple years now where I don't want to buy anything -- unless running or cycling related. Just sick of stuff! Just started reading The Life Changing Magic of Tidying Up and I would love to just throw out everything in the entire office at home! Can't get husband to agree with this thinking (border-line hoarder)... so I see some not-so-fun weekends coming up of me throwing away junk and him complaining about how we might use it one day. Running and wine should help.
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
5/22 - travel day
5/23 - rest day
5/24 - 3 miles + strength training
5/25 - 4.12 miles
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