May 2017 Running Challenge

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  • kgirlhart
    kgirlhart Posts: 4,980 Member
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    Thanks @Stoshew71 for posting about basic training plans. I have learned a lot on this thread but I often feel like so much is over my head. I am a fairly new runner and honestly once I finished C25k I really don't feel like I know what to do. I typically run 3 times per week and run 3.5 - 4 miles each run. I have run 2 5ks and I enjoy that distance. I'm no where near ready to train for a half or a full marathon and I'm not sure if I want to. I'm pretty happy with the 5k for now but I would like to get faster and I would consider a 10k in the future, but for now I am happy with the 5ks. My two race times were 34:15.8 and 32:10.5 so I am improving. I'm just not sure how I need to be training. I definitely want to get under 30 minutes for the 5k and I would really like to get closer to 25 minutes.
  • WhatMeRunning
    WhatMeRunning Posts: 3,538 Member
    edited May 2017
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    @kgirlhart - You can stick with 5k's and get faster. Are you doing any speedwork faster than tempo intervals? Some sprint intervals are a good occasional workout for 5k runners. They don't really offer any benefit to 10k's or further, but can help for 5k.
  • WhatMeRunning
    WhatMeRunning Posts: 3,538 Member
    edited May 2017
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    Holy hell that was a *kitten* *kitten* of a tough run!

    Woke up not really feeling it but got ready because sometimes those days wind up being the best runs. Checked the weather to see what to expect, it was 70 degrees with 97% humidity. :grimace: Filled up my 32oz bottle of water, grabbed some GU and headed out.

    My pace was a little slower from the heat, maybe part mental too, but kept on. Today was the first day I wound up with clothes completely soaking wet and dripping head to toe with nothing but sweat. The last couple miles were a good mental exercise to keep going.

    After getting home I was pretty uncomfortable. I was feeling it for a good 30 minutes post-run...sore, almost painfully so, and unsure whether to rest or keep moving and kept switching back and forth between them.

    I'm feeling recovered now though as I type this.

    I'm glad that one is over.

    NEXT!!!

    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)
    5/14 - 4 miles
    5/15 - 8 miles
    5/16 - 4 miles
    5/17 - 8 miles
    5/18 - 4 miles
    5/19 - rest
    5/20 - 13.5 miles
    5/21 - 4 miles
    5/22 - 8 miles
    5/23 - 4 miles
    5/24 - 8 miles
    5/25 - 4 miles
    5/26 - rest
    5/27 - 13.5 miles

    149 of 180 miles completed


    exercise.png
  • Elise4270
    Elise4270 Posts: 8,375 Member
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    @WhatMeRunning Heck of a run! Its currently 83 here with 79% humid. And I can not get motivated. Time to embrace the suck.
  • skippygirlsmom
    skippygirlsmom Posts: 4,433 Member
    edited May 2017
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    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 - Technicolor 5K and cool down
    5/14 - Mother's day and this Mother didn't run :wink:
    5/15 - 2 miles now this Mother was sorry she didn't run yesterday because this run was *kitten*
    5/16 - 6 miles
    5/17 - rest day
    5/18 - 4 miles
    5/19 - 6 very hot even at 5:30 am miles :smile:
    5/20 - 2 miles just to move the legs - ugh 80 degrees at 8:00 - I love summer!!
    5/21 - rest day
    5/22 - 5 miles
    5/23 - 0 miles
    5/24 - 0 miles
    5/25 - 0 miles
    5/26 - 4 miles (actually 4.5)
    5/27 - 4 miles

    73 of 60 miles

    @whatmerunning fantastic "embrace the suck" run. It just felt hot as hell here too.
    @amymoreorless your goal for the day sounds perfect!
  • shanaber
    shanaber Posts: 6,391 Member
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    kgirlhart wrote: »
    Thanks @Stoshew71 for posting about basic training plans. I have learned a lot on this thread but I often feel like so much is over my head. I am a fairly new runner and honestly once I finished C25k I really don't feel like I know what to do. I typically run 3 times per week and run 3.5 - 4 miles each run. I have run 2 5ks and I enjoy that distance. I'm no where near ready to train for a half or a full marathon and I'm not sure if I want to. I'm pretty happy with the 5k for now but I would like to get faster and I would consider a 10k in the future, but for now I am happy with the 5ks. My two race times were 34:15.8 and 32:10.5 so I am improving. I'm just not sure how I need to be training. I definitely want to get under 30 minutes for the 5k and I would really like to get closer to 25 minutes.

    @kgirlhart - there is also a C210k plan that you might want to try next but you would likely have to jump into the middle of it.
  • zdyb23456
    zdyb23456 Posts: 1,706 Member
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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
    5/21 rest
    5/22 10mi 1:37:34min
    5/23 5mi 46:44min
    5/24 rest
    5/25 5mi 46:32min
    5/26 12mi 2:03:30min
    5/27 4mi 37:01min

    Ran with the YMCA running group this morning. It was a group of moms, dads, and kids. It was fun - helped take my mind off my sore hip.
  • zdyb23456
    zdyb23456 Posts: 1,706 Member
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    MobyCarp wrote: »
    zdyb23456 wrote: »
    I think I want to stick with half marathons. I don't think I have marathons in me. At least not for awhile.

    I guess I want to feel comfortable with half marathons so that I can focus on running them faster.

    If the half marathon is the longest event you want to run, there are a couple of ways you can go.

    The other way is to stay in shape to complete a half just about any time you want. To do that, you build your base up to 30 to 35 miles per week, and just keep running that far with a long run of at least 10 miles each week. That pretty much keeps you in shape to complete a half any time you want. If you want to complete a half comfortably, you might want to build the base a bit higher and stretch the longest long run up to 16 miles. That's where I found the last 4 miles of a half stopped being a mental challenge on race day.

    I think this makes sense to me. For me getting over the mental hurdle of running long is the hardest part. So I think I will keep building up my base. Hopefully it makes me a bit faster :smile:
  • skippygirlsmom
    skippygirlsmom Posts: 4,433 Member
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    @honunui Skip and I are going to sign up for the virtual run, don't be tempting me with that oceanview lot!!! Thanks again for the sunscreen reminder! My best friend died at 27 of melanoma because I doctor never sent her cut out mole to the lab. Hugs.
  • RespectTheKitty
    RespectTheKitty Posts: 1,667 Member
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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
    5/25 - 4.1 run + 5.3 walk
    5/26 - 0.0 run + 5.0 walk
    5/27 - 6.3 run + ???

    Totals so far - 90.5 run + 113.0 walk = 203.5 miles

    Well, my planned long run got scrapped due to waking up with severe gastric distress. That's what I get for having Szechuan green beans with dinner I guess. So instead of the Prairie Path, I had to run in the nearby park to stay near a bathroom. Luckily I made it three times around the park without any trouble, but after that I started to feel dizzy so I headed home. Still, I made it 10k so I'm not complaining.

    Saw some baby geese near the pond. First baby geese I've seen this year. Why wont it post the photo in my post anymore? Harumph. Oh well, see below for photo.

    It's supposed to rain tomorrow and Monday so I may have to treadmill it. Or run in the rain. I personally hate running in the rain because I have to wear glasses and the water gets all over them and I can't see very well.
  • HonuNui
    HonuNui Posts: 1,464 Member
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    "Saw some baby geese near the pond. First baby geese I've seen this year. Why wont it post the photo in my post anymore? Harumph. Oh well, see below for photo."

    @RespectTheKitty : there is now an "insert photo" icon next to the folded sheet of paper, which has become "attach photo"

  • Elise4270
    Elise4270 Posts: 8,375 Member
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    @HonuNui DH really wants to come run it in person!!!!
  • HonuNui
    HonuNui Posts: 1,464 Member
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    Elise4270 wrote: »
    @HonuNui DH really wants to come run it in person!!!!

    come on down...I'll introduce you to my tattoo artist!

  • ereck44
    ereck44 Posts: 1,170 Member
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    @juliet3455 I too wondered about your screen name. I thought that maybe your name was Jules, and your dad called you Juliet because you had long hair, or a "boy named Sue" (Johnny Cash song), etc. The imagination runs wild. LOL


    @_nikkiwolf_ I ran a half marathon a few years ago, named the Monumental (in Indy)...where the half marathoners and full marathoners started together and then around mile 8, we split off. @Stoshew71 You may want to try to race in that one. At the beginning of the race, the announcer said that it was a "Boston Qualifier" and that the route was a fast one. I was pretty new to running and had no idea what he was talking about. At the end of my race I watched the marathoners hobble in. One, I remember, had an excruciatingly painful expression on his face. I finished my race in about 3 hours, give or take....so those guys were running a sub 4 hour marathon run.

    @Bakins929 That forearm band reminds me of a cartoon that I watched as a kid, "Space Ghost". When I run, I use an mp3 player that I clip on my bra. Then earbuds, which used to slide out of my ears, but now I adjust my cap over my ears, which solved that problem. I really don't like wearing anything on my arms...I use my arms to kind of help propel me along. Oftentimes I don't run with my cell phone, but if I do, it is small enough to fit in my roo pocket, where I also keep my key fob. Normally I run without water....just trying to get used to running as far as possible without it. In races, I fumble the water cup, and often more is splashed on my face than actually gets in my mouth. I am intrigued by the vest with a straw like device for delivery. Has anyone tried that?

    @RespectTheKitty Great plan to utilize running to deal with your anxiety/depression. When I ran the eight miles the other day, I have been dealing with an ill-fitting temporary crown and gum soreness (after my visit to the dentist for impressions). I noticed that around mile 7, the endorphins kicked in and the pain was gone. It was only temporary relief....but I definitely made a mental note of it.

    @Orphia Great pics of nature. The last pic reminds me of an autumn day...maybe because of the orange color of the leaves in the trees. I love this site not only for the running support, and advice, but the great pics that get posted.

    Any great books out there to help with the mental aspect of running long races? I know that there is a famous one called "The Inner game of Tennis" which discusses the mental aspect of sports (probably mainly tennis) which was written in the 1970's.

    I am getting ready for a long stretch of work. So will not be running until next Wednesday probably. Have a great weekend. And for those who love Indy Car racing....enjoy the race!
  • MobyCarp
    MobyCarp Posts: 2,927 Member
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    WhatMeRunning wrote: »
    @kgirlhart - You can stick with 5k's and get faster. Are you doing any speedwork faster than tempo intervals? Some sprint intervals are a good occasional workout for 5k runners. They don't really offer any benefit to 10k's or further, but can help for 5k.

    Actually, fast intervals help improve running economy and form. My marathon training plan has me run intervals at R (about mile race pace) early in the cycle, with the aspiration that the better form created by working hard to maintain the difficult pace will last through the rest of the training cycle and into the race.

    I can't swear to the specific benefit of the fast intervals for a marathon, but the overall system including them has made me faster.
  • carolineb81
    carolineb81 Posts: 459 Member
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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
    23/5-3.3
    24/5-3.6
    25/5-5.4
    26/5 - REST
    27/5-3.6
    total - 73.5/80 miles
  • WhatMeRunning
    WhatMeRunning Posts: 3,538 Member
    edited May 2017
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    MobyCarp wrote: »
    WhatMeRunning wrote: »
    @kgirlhart - You can stick with 5k's and get faster. Are you doing any speedwork faster than tempo intervals? Some sprint intervals are a good occasional workout for 5k runners. They don't really offer any benefit to 10k's or further, but can help for 5k.

    Actually, fast intervals help improve running economy and form. My marathon training plan has me run intervals at R (about mile race pace) early in the cycle, with the aspiration that the better form created by working hard to maintain the difficult pace will last through the rest of the training cycle and into the race.

    I can't swear to the specific benefit of the fast intervals for a marathon, but the overall system including them has made me faster.
    True, you can't run a 100m dash without good form. What I meant by Sprint Intervals were the short runs at maximum effort. I recall seeing those in a list of suggested categories for of runs for 5k runners making their own training plan. Pretty sure it was on the McMillan site. Categories were Endurance, Stamina, Speed, and Sprint. On there it had suggested workouts of all 4 categories for 5k runners. 10k and Half Marathon did not have Sprint, and Marathon did not have Sprint or Speed, but I bet if you look at a McMillan Marathon training plan there are speedy intervals beyond what they classify as stamina. I could be wrong about that though, it's just a suspicion.

    To trigger VO2Max gains, the speedy stuff is good. Even marathon runners can get a tangible benefit by improving that. So I can't imagine leaving it out.

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