May 2017 Running Challenge
Replies
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@kristinegift Keep them both, and leave one set in reserve for later.0
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@kristinegift - This isn't really the kind of group that would suggest you save your wallet and skip out on running shoes you would like to have. Part of me suspects you know this, meaning you are already planning on keeping them once enough of us give sufficient cause. So I say keep them not only as an investment against future shoe costs, but also as a reward for your recommital to running. They can also serve as incentive to keep you running since you already paid for them and all.
That's at least 3 great reasons. You can blame me and the others if your budget gets a bit tight. We're here for you like that! 
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@zdyb23456 @MNLittleFinn @WhatMeRunning I like the way you all think. I mostly just need a heartier pair of trail shoes for the longer runs that my Sketchers can't handle, but also TREAT YO SELF!
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Exactly. Don't do what I did and wait for a pair to retire, be proactive and keep all the shoes you get!kristinegift wrote: »@zdyb23456 @MNLittleFinn @WhatMeRunning I like the way you all think. I mostly just need a heartier pair of trail shoes for the longer runs that my Sketchers can't handle, but also TREAT YO SELF!
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@kristinegift they are beautiful, I'd keep them both. The universe is trying to tell you you deserve two pairs by making them both perfect 2
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2---3.11
10th-15th in Georgia.
3.11/50+
UPCOMING RACES
May 27- XTERRA Rock Dallas Trail Run. 5k.
July 8- XTERRA Jurassic Trail Run, 5K. Glen Rose,TX
Dec 2- POOP trail run, Hoping for a half! Norman OK.4 -
5.1.17 - 5.7.17 - Continue taper for 3 marathons over 4 weeks.
M - 1 m. Plus Elliptical/Biking/Walking/Steps.
T - 3.5 m. Still recovering. Quads sore.
W -
T -
F -
S -
S - Flying Pig Marathon, Cincinnati OH.
Total - miles for the week
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KeepRunningFatboy wrote: »5.1.17 - 5.7.17 - Continue taper for 3 marathons over 4 weeks.
Holy smokes! Good luck! Looking forward to hearing how it goes. I'm planning something similar this fall. 2 -
@kristinegift - It took me far too long to figure this out, but . . . new running shoes are a heck of a lot cheaper than a new round of PT appointments.5
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May Running Totals (miles)
5/1 – 5.16 easy
5/2 – 6.67 easy
May total to date – 11.83
Nominal Challenge Goal – 200 miles
Real Goals: Stay healthy. Build base. 5/28, start training plan toward MVP Rochester Marathon.
Today's notes – Went to club practice this evening. Did much of my 2 mile warmup trailing some younger, very experienced runners who led me through some moderately technical trails on Cobb's Hill. Nothing that my road shoes couldn't handle, but it was good to be following someone who knew where he was going. Alone, I could have ended up on much harder trails while finding my way back to the roads.
I had planned not to do anything strenuous in the way of a workout. What Coach put on the whiteboard for the Dedham recovery was "2 x 3 miles @E." That was a joke, meaning just run some easy miles and don't run too many of them. Bill and I set out to run around the big block. We passed Coach and a clump of other runners going the other way, then passed them again halfway around. Coach shouted, "Less is more!" I got to thinking about how my minor aches and niggles felt, detoured through a flat mile of residential roads, and brought the "workout" easy run in at 4.53 miles with an average pace of 8:03. I was smart enough to slow Bill down a few times. Yes, Bill is normally slower than I am; but he is always willing to push himself hard. He probably ran slower with me than he would have alone.
"You want to run some strides?" Bill asked when we stopped. No. My quads aren't bad, and my ankles aren't bad, and my calves aren't bad; but all those areas are warning me that today is not a day to push hard. This is enough. I ran hard on Sunday. I don't need to run hard again today.
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)
September 17, 2017 MVP Rochester Marathon (Rochester, NY) – not yet registered
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This is going to be a rough month. Despite how nice it is outside, I opted for the treadmill because of the serious electrolyte issues I've been having and the calf cramps. I didn't want to be stuck too far from home if/when the calf cramps made it difficult or impossible to walk, much less run.
It started shortly after 1/2 mile, and by 0.77 miles, I stopped the treadmill and grabbed some electrolyte tablets. With those, I went back at it and things only got worse. I finally couldn't take it any more at 1.2 miles. This is after stopping a few times and basically walking the rest at <2 mph for the most part. Must get these electrolytes in check ASAP... it's been days of pain now.
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WhatMeRunning wrote: »@kristinegift - This isn't really the kind of group that would suggest you save your wallet and skip out on running shoes you would like to have. Part of me suspects you know this, meaning you are already planning on keeping them once enough of us give sufficient cause. So I say keep them not only as an investment against future shoe costs, but also as a reward for your recommital to running. They can also serve as incentive to keep you running since you already paid for them and all. That's at least 3 great reasons. You can blame me and the others if your budget gets a bit tight. We're here for you like that!
@kristinegift all of this ^^^2 -
3.1 today. Friend and I took a route we normally avoid because I'm a wuss and it has some major hills. But, we have our 8 mile trail race this weekend, and it was a good way to remind me I actually AM prepared for this race this year, unlike last year. Friend is crazy, but she is also smart at getting me out of my anxious brain games.3
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2.6 mi on the treadmill earlier this evening. Was gorgeous outside but I had an allergy attack earlier in the day that flared my asthma, so I figured I better be safe inside.3
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@midwesterner85 I meant to ask you, how is your running after your weekend of pure awesome (outside of electrolyte issues, I feel for you )?
So I ran an easy 14k tonight in 1:08:54, a combo of trail and roads as I know RDM will be mixed terrain, and it was beautiful out. I was loving it...until I realized that "*kitten* who get brave and shout disgusting stuff at you from their truck" season is back in session. Nah buddy, I sincerely doubt you can "show [me] a real workout" -_- . Seriously, who is successfully picking up women by shouting at them as they pass them in their vehicle? /endrant
May 1- Rest
May 2- 14.2
14.2/300km7 -
@7lenny7 - Well, I don't do ALL of those things. I never run in place while I wait for the light to change. Just stand there looking annoyed.
@karllundy neither do I and seeing someone do that, which is very rare, annoys the piss out of me. I feel embarrassed for those people!
I like to stand as still as possible, do some deep diaphragmatic breathing and see how low I can get my HR before the light turns green.
I just pace back and forth until the light changes.
I get annoyed at people who don't look for pedestrians when turning right on red
I rarely have to, but I just turn left (right for non-US) at an intersection and go against traffic until there's an opening then cross that lane then run the median and do the same for the other lane. I know it's a little dangerous and illegal, but it also adds some excitement and breaks up the run.2 -
I'm in!
5/2 5.52 miles4 -
May goal: wear sunblock
May 1: sat on my okole. All. Day. Long.
May 2: 3.13
Total: 3.13
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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louubelle16 wrote: »
Darn that sounds like my co-worker who is just getting into running and has 3,000,000 questions. Hilarious.
We only have 5 stop lights in town so pretty easy to avoid them and just keep on running. Usually if a Traffic light is involved it's because we are out as a group so don't want to lose the slightly slower members.
@skippygirlsmom that blister article highlights my errors. My feet can be like sandpaper after a day in Heavy Steel Toed work boots - must apply some lotion - I can hear the Peanut Gang at work giving me the gear's for that.
@KatieJane83 I hope the lights are LED strips! Just sounds like a fun event.
@MNLittleFinn Hey Minnie Pearl you left the tags on. Shoes look good - hope they fly for you.
@kristinegift Really ?? You asked a bunch of Shoe Addicts for advice?? Its obvious keep them!!!
I think @MobyCarp summed it up best of all@kristinegift - It took me far too long to figure this out, but . . . new running shoes are a heck of a lot cheaper than a new round of PT appointments.
@midwesterner85 Good plan staying on the Dreadmill until you get the electrolytes back in balance. I strained a calf once and it was a long slow 5km hobble back to where a fellow runner could pick me up with her car, after she had finished the days run - because I was so slow. I remember someone in another thread said they added small quantities of Magnesium into the mix after they had a really bad post race issue.
5.5 km of playing in the East Side River Bank Hills along the Power Line Right of ways. Wearing Road shoes but should of had my Peregrine Trail Shoes on for some of the steep technical parts. Which means I have to go back to the same area in the near future. Some steep climbs and descents. It was a bit of a scouting mission as I have not spent a lot of time in the area even though it is only 1k from my front door. You know its steep when you are forced into a walk on a hill and Garmin
Auto Pauses as it thinks you have stopped moving ( Garmin said 26% grade). To many amazing trails so there is always one more unknown. Just so much fun - Now just to get the Wild Rose Thorns out of my ankles and heels.
The best part was looking across the River and picking out portions of the West Side Trails that I could see.
05/01 0 km – 160 km - 0 km – YTD 420.15
05/01 11.5 km – 148.5 km - 11.5km – YTD 431.65 Riverbank to Mann Flats
05/02 5.5 km – 143.0 km - 17.0km – YTD 437.15 Powerline & East Side Hills
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1/5 2 miles. Mostly walking as I bumped into some friends.
2/5 4 miles. An ok-ish run along the river bank.
3/5 1.8m meh. a leaden legs run
Having mostly 'meh' runs this week. Not 'why-do-I-run?' type meh, just leaden legs and not bothered by the whole running thing. But that's ok, I'm just going through the motions this week - keeping the legs moving slightly in preparation for my Half at the weekend. Also decided that despite what everyone says about the Half route being hard and better to wear road shoes, I am going to stick to my trail shoes as planned. Yes, they rub on the little toes, yes, I could do with a size bigger as my toes hit the front and they are a little narrow, but I KNOW they can get me through the distance. Need to go shopping for more trail shoes soon though......
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May 2 - 3.58 miles
May 3 - 3.58 miles
May total - 7.16 miles4 -
Got a 10K event planned for June, for which I am trying to aim to run it in 50 minutes. Probably completely nuts, but one needs to have a challenge
So far I have been concentrating on endurance for my HM, so this will be a different approach I guess. Any advice much appreciated ... thankee sai2 -
Switch out two of your midweek runs for speedwork. Do intervals on one day and a steady pace the other. Intervals should start small, say 400m, and build out to 800m, 1200m, 1600m. The steady run can be a tempo or race effort pace, being sure to do at least your first mile as a warm up. For the race pace effort, save that pace for your last mile or two, and once (if) you feel up for it go for the final 5k at that pace.Got a 10K event planned for June, for which I am trying to aim to run it in 50 minutes. Probably completely nuts, but one needs to have a challenge
So far I have been concentrating on endurance for my HM, so this will be a different approach I guess. Any advice much appreciated ... thankee sai
Be nice to yourself. It is easy to get injured when adding speedwork after a period of endurance only workouts. So ease into it, but make sure you still get an honest workout.2 -
5/1: 3 miles
5/2: 4 miles
5/3: We'll see...
Nothing yet. I got a massage yesterday to get the stiffness out of my calves, quads, and back, but only my legs feel good today. The massage therapist was really amazing; he told me all the ways that my legs were more/less tight than the other and gave me some good tips for foam rolling and stretching and gave me two book recommendations (The Foundation by Goodman and Awareness through Movement by Feldenkrais) and told me to come back for a 90 minute session before/after my 50k for a full tune-up.
However my back still feels awful. I am definitely going to have to look into a local chiropractor and try to get in ASAP. My soon-to-be-PT-school-attending roommate told me that if the massage didn't help, it's likely my SI joint -- especially because it only hurts when I lean forward/back or try to bend and because it's all on one side of my lower back. It actually hurts more to sit than it does to walk/run/move (it actually doesn't hurt at all when walking or running), but I'd rather have there be no pain at all!
So hopefully I can get an appointment today and come back with a run tonight. Fingers crossed!
Upcoming Races
5/14: Delaware Marathon Running Festival HM
7/1: Finger Lake Fifties 50k (trail)
10/8: Steamtown Marathon (BQ Attempt #3)
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@7lenny7 - http://www.csnphilly.com/the700level/message-runners-everywhere-shutttttt-uppppppp -- was hilarious! Thanks for sharing. That's why we come here! I try not to talk about my running with non-runners. But it's not easy.
@kristinegift - welcome back! I agree with the others! Keep 'em.1 -
WhatMeRunning wrote: »
Switch out two of your midweek runs for speedwork. Do intervals on one day and a steady pace the other. Intervals should start small, say 400m, and build out to 800m, 1200m, 1600m. The steady run can be a tempo or race effort pace, being sure to do at least your first mile as a warm up. For the race pace effort, save that pace for your last mile or two, and once (if) you feel up for it go for the final 5k at that pace.Got a 10K event planned for June, for which I am trying to aim to run it in 50 minutes. Probably completely nuts, but one needs to have a challenge
So far I have been concentrating on endurance for my HM, so this will be a different approach I guess. Any advice much appreciated ... thankee sai
Be nice to yourself. It is easy to get injured when adding speedwork after a period of endurance only workouts. So ease into it, but make sure you still get an honest workout.
That helps, I will see what my base pace is on Saturday, and work from there. I think my recent best time for a 10K was around 53 minutes, so we'll see what we can shave off, and see if 50 minutes is achievable0 -
@kristinegift I hope you can get in today! back pain sucks, hope it gets fixed for you soon!
5/1- 8.1
5/2- 4.6
5/3-9
Total: 21.7
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 9 miles with miles 4-7 at Tempo pace.
Ran the first 3 miles at 9:23 average, I didn't realize it was this fast until I checked my stats later. Average HR for Warm Up was 151, kept breathing at a 6 in, 6 out pattern, as well, to help ensure easy pace.
Miles 4 through 7 were my tempo miles, and I averaged ~8:19 for these miles. I knew I was running fast, because of the pacer alerts I was getting, but the pace and the ease of keeping it were a still a surprise. Average HR for Tempo run portion was ~165, breathing pattern 4 in, 4 out.
Miles 8 and 9 were cool down, and I still averaged ~9:19 pace. Average HR over the last 2 miles was ~155, so a little high, but I was able to bring my breathing back down, first to 6 in 4 out, then back to 6 in 6 out, for the last mile.
Note on breathing: I've been keeping track of my breathing because, I almost can't believe my HR data, it seems too good, so the breathing tracking helps me with piece of mind. Looks like training is paying off!
Note on shoes: Wore my NEW Adidas Adios Boost 3's today. The shoes worked great today! They feel super light; I barely felt them on the run, but had no foot soreness, and haven't noticed any new aches/pains from the run. I was very happy with how the shoes went. I'm not sure I can totally attribute the awesomeness of the run to the shoes, but I could tell that the Boost mid sole was pretty responsive. I did set another 10k PR on my run today, at 53:58 (like by 5 seconds), so that may be another factor, but so far, I LOVE the shoes.
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<- yeah, I'm crazy enough to go for it
11/23- TBD 5k Turkey Trot6
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