May 2017 Running Challenge
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Easy run this morning, nothing exciting to report
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
24th - 5.41 miles
25th - Yoga
26th - 4.40 miles
28th - 4.19 miles
MTD - 55.33/60 miles
Upcoming Races
25th June - Greenwich Park 10km
22nd July - Richmond Riverside 10km
15th October - Manchester HM
2 -
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
5/22- 8.1
5/23- REST (unplanned)
5/24- 10
5/25- REST (scheduled)
5/26- 5.1
5/27-18
5/28- 5.1
Total: 206.5
May Goal: Get through most of the last 5 weeks before taper healthy
Nominal mileage goal: 220 Miles.
Today's notes: Today's run was a VERY HEAVY LEGS type of run. After yesterday's BRUTAL (for me) FFLR, I knew that today was going to be a suffer fest, despite being only 5 miles. I went out there, I ran the miles and got it done with a respectable 9:35 pace and fairly even mile splits. There was some rain during the run which, when it's 50F, makes it a tad bit cool. Anyway. Not much to report other than there's only 6 more runs til taper!
I hope you are all having a runderful day!
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 Trot3 -
Way to push those legs and get it done @MNLittleFinn!1
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WhatMeRunning wrote: »Way to push those legs and get it done @MNLittleFinn!
Thanks. Yesterday was rough, today was rough, I have a feeling tomorrow (more MP miles) is going to be rough. However, there is light at the end of the tunnel, 7 days from right now, I will have finished my last full Marathon training week and will be looking at taper.....where I'll complain about not being running and how tired/awake/bored/amped up/injured/healthy I am...5 -
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
5/25 – 7.08 warm up, speed work
5/26 – rest day
5/27 – 15.36 warm up + half marathon
5/28 – 9.03 easy
May total to date – 188.12
Nominal Challenge Goal – 200 miles
Real Goals: Stay healthy. Build base. 5/28, start training plan toward MVP Rochester Marathon.
Today's notes – Today is the nominal start of the training plan for Rochester Marathon. Today's assignment is "easy," and I had put down 9 miles for today in order to hit the weekly mileage target. The porch thermometer say 77º F (25º C), and the online report had some moderate amount of humidity like 80% or so. Under the conditions, I thought it best to tone down the hills. Now, I can't totally eliminate hills if I'm running from home unless I run loops somewhere flat. The longest flattish loop I've found reasonably close is only a mile. The idea of running my standard flattish 5K route and repeating that mile loop 7 times wasn't very appealing.
So I set out to run over to RIT and do most of the (former) Corporate Challenge route on the way to a couple smallish (50-60 ft rise) hills that I run a lot, then chop off the hills I would normally run on a standard 7 mile route. Found a reasonable path that didn't seem too awful, and ran with one eye on my heart rate. The HR stayed in Zone 1 until I hit the first hill, which took it briefly into Zone 2. The 2nd and 3rd hills took it into Zone 3, then it pretty much stayed in Zone 2 for the rest of the run. The legs were a little heavy, not too bad. The weather was a bit warm, but that's part of the process of acclimating for the summer running season. Ended up with an average pace of 7:56, slower than I would run on fresh legs or in nicer weather; but it was a good easy run.
Garmin says I had 162 feet of elevation gain in today's 9 miles, as compared to 500 feet in yesterday's half marathon. That will have to do for toning down the hills.
Three years ago, I wouldn't have thought I'd ever decide to run a half on a Friday, race it on Saturday, and go run 9 miles on Sunday. Today, that seems reasonable. It helps that the 9 miles were easy, and that I made the route relatively easy. It also helps that I've got a pretty solid base of weekly miles to support this kind of weekend effort.
In other news, the Buffalo Marathon was this morning. I saw from the splits that the two young ladies I had paced in training ran together through 30K; then there were splits only for one of them. The other 8:00 pacer was running, and I later learned from him that one of our pacees had too much of the heat and had to go to the hospital after mile 20. The other kept going, approximating an 8 minute mile for the entire marathon, and finished in 3:30:32. Just like I told her, hold that 8 pace and you'll BQ. Which she did. I'm proud of her.
Two of my club members who had bad races at Boston ran Buffalo and earned return trips to Boston next year. The young guy who DNF'd at mile 24 of Boston had a workmanlike Buffalo. He ran the first 25K in about what I took for the half marathon yesterday, and held a fairly even pace close to 6 minutes per mile for most of the marathon. I think he slowed down to something like a 6:37 pace for the last 2K. He finished 6th overall in 2:38. When I start thinking that I'm hot stuff, it helps to remember that there are young guys who can leave me in the dust with little effort on their part.
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
May 27, 2017 Canandaigua Classic Half Marathon (Canandaigua, NY) finished in 1:33:06
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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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
5/23/17: 3.3 miles
5/25/17: 2.2 miles
5/28/17: 3.8 miles
53.3/50 miles
I had a great run this morning. It was only 76F which was so nice after hitting 101F and 103F the last two days. It is still omly 78F right now and I hear some thunder. The temperatures shouldn't be that hot this week so hopefully I won't have any trouble getting my runs in this week. I hit my goal for May. I'm not sure what my goal will be for June.
@orphia How does the virtual 5k work? And what do you have to do to be part of the team? And is there a deadline to join?
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Is it normal to ask yourself what the *kitten* you're doing near the end of marathon training? I had that moment earlier today..... then I got excited again.......1
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Date Miles today - Miles for May
5/1 REST DAY
5/2 REST DAY
5/3 REST DAY
5/4 REST DAY
5/5 REST DAY
5/6 REST DAY
5/7 REST DAY <<<<<<< marathon recovery
5/8 4.25 miles - 4.25
5/9 5 miles - 9.25
5/10 REST DAY
5/11 5 miles - 14.25
5/12 REST DAY
5/13 12 miles - 26.25
5/14 REST DAY
5/15 6.2 miles - 32.45
5/16 7.25 miles - 39.7
5/17 4 miles - 43.7
5/18 7 miles - 50.7
5/19 REST DAY
5/20 14 miles - 64.7
5/21 REST DAY
5/22 7 miles - 71.7
5/23 5 miles - 76.7
5/23 5 miles - 81.7 << DAILY DOUBLE
5/24 REST DAY
5/25 8.5 miles - 90.2
5/26 3.1 miles - 93.3
5/27 12 miles - 105.3
Elkmont Hound Dog Half (unofficial) - 1/21 << 1:46:48 2 OA
Elkmont Hound Dog Half (rescheduled) - 2/18 << 1:41:04 1 in AG & 24 OA
Kentucky Derby Festival Marathon - 4/29 << 4:09:59
Upcoming races:
None so far
I postponed my run until last night. I didn't get up as early as I wanted to and when I saw that it already hit the low 80's by the morning, I decided to wait until sundown to do my run. I wanted to do 14 miles but cut it off to 12. It was still hot out and very humid and it effected me very badly. Not only that, lightening was on the way. I actually had to stop 3x during my run to get my heart rate down.
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No time to catch up! Even though it is a 3 day weekend and school ends next week, I'm the person that creates the entire master schedule for all 1400 students and 80 teachers -- so between biking, I'm working on that non-stop.
I leave on Thursday for Kansas City for AP Reading for AP Comp Sci. The weather is supposed to be much nicer this year than last! Yay! There was a group of AP Comp Sci runners last year and they are already posting about the times for running again... so may do a 7 day streak. May is shot for my goal, but I will get approx 120 mile cycling this weekend.
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
5/26 - strength training
5/27 - 43 miles cycling
5/28 - 43 miles cycling again - different route
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skippygirlsmom wrote: »@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.
I just signed up too! I did the donation first and then joined the team... if you can donate, join the team first.
3 -
WhatMeRunning wrote: »
Yes, each and every month. I suspect @Stoshew71 will be creating the June thread by the middle of next week, so keep an eye out for that as well as this one.LesleyRoth wrote: »Do you have this challenge each month? I've just found this and it sounds great. L
ETA - Looks like @MobyCarp already said this! That guy is FAST!!!
Yes that boy is fast. Congrats @MobyCarp on that 4th place win!!!!0 -
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
5/21: 4 miles
5/22: rest
5/23: 4 miles
5/24: 5 miles
5/25: 3.1 miles
5/26: rest
5/27: 13.1 miles
5/28: rest
TOTAL: 118.6/120 miles
Almost to goal! Tomorrow's run should get me there. Yesterday night's half marathon didn't go as planned and I'm still pretty disappointed in it. I have another that I'm already registered for in August, but am already considering another sooner to get my revenge. I'm also starting my full marathon training tomorrow. I'm starting a few weeks earlier than I need to but I already know of several trips that I have planned and possibly a few more that might happen between now and my marathon in October, so I'll probably need that buffer time. I also know that I just ran a hard race yesterday, but the first few weeks of my marathon training will be a bit of a step back than what I've been doing up to this point, so I'll actually be cutting back a bit and hopefully that will provide enough recovery.
I already posted a race recap on Strava and in the comments on my activity on MFP, but I'll post it here too:
So very disappointed with how this race turned out. I really should have been able to at the very least PR my 2:11 best time, but the 77 degree weather with 90% humidity and a 6pm start time did not sit well with me at all. My first clue should have been when I started sweating before the race even started. I had so many issues. The major one was an overwhelming feeling of nausea throughout the whole race, which really made the necessary hydration and fueling hard. The first few miles that were mostly uphill into the sun left me shaky and drenched in sweat. I knew at about mile 2 that a PR was likely out of the question and wondered whether or not I would even be able to make it for the second loop. Luckily, I felt somewhat better the next few miles but could feel myself fading and I started doing some walking. Around mile 9, I could feel a nasty blister forming on the ball of my right foot from my shoes being soaking wet due to how much I was drenched in sweat (plus some sprinklers). I stopped to try to tie my shoe tighter and got a major head rush with some dizziness and had to walk quite a bit of that mile. Around that time, I also started getting side stitches from uneven breathing as a side effect of my asthma. I spent the rest of the race walking about every 1/2 mile, sometimes more frequently. This was definitely not the race I was hoping for, so I'm going to have to think about what I can do differently to help prepare for my next one in August (as well as full training). I may decide to sign up for another sooner. The only thing that has provided me a little comfort is that the stats at least back up how I was feeling: 80% in zone 5 with an average HR of 175...yikes. I burned 1650 calories. Official time was 2:18:14.8 -
It was nice out for a run tonight: 4.86 miles
2 -
It was a planned 5km recovery/easy run this morning. One of the ladies wanted to run in the Bush-Hill trails on the North West Riverbank above the Railroad tracks. So ended up doing a 8.2 km loop with 162m of elevation Loss and then Gain. What goes down must go up if you run in my town. Glad it wasn't on the East Hills as they have another 40-100m of elevation.
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 - One Hundred Nineteen.7km
05/27 10.2km – 30.1 km - 129.9km 10 Km DHT Press Run 57:41 1/7 in AG & 16/57
05/28 8.2km – 22.1 km - 138.1km YTD 558.25
3 days left and I need 22 km to meet goal. 2x7 + 8 or 2x11.
In the afternoon I ended up in a Kayak at a 1.5km Open Water Tri-Athlon swim as one of the Safety Boats.
I was actually one of the alternates so didn't expect to be called on, someone didn't make it so they pulled me off the beach and away I went. It gave me a new perspective on what the Safety Boats do and how challenged some of the athletes can be when they don't do the required training.
Note to self " Don't be a Putz " do the required training. Learn how to Site Properly for open water swims, remember that the safety boat is trying to get you across the finish line as fast as possible. If you get a Paddle tap on the shoulder you are off course. If you swim into the side of a boat you are way off course and have missed multiple warnings.
80 minutes in a Kayak the day after a 10km race and after a 8.2 km Bush Trail Run this morning. I am definitely bagged and feeling the effects of the combined efforts. It's going to be early to bed tonight.4 -
I signed up! https://walk.aimatmelanoma.org/Hilo2017/mfpmonthlyrunningchallenge Since we are a competitive group and dig running swag, I had to "The Price is Right" thing to @WhatMeRunning and go a dollar higher
Thanks @Orphia for taking the initiative on this.
I'm taking today as a full on rest day. I've logged right at 20 miles the last few weeks, made it to the gym and made sure my rest days have been active rest days. All while cutting my calories. I'm exhausted, But down 2+ pounds this week. Huzzah! And its HOT ya'll! Tomorrow is a holiday- so maybe i'll be rested enough to reclaim that last 6 miles i petered on saturday.6 -
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, Bring Sally Up
25---4.1
27---6.45 90°F (32C) feels like 104 (40C). Horrible attempt at running.
28---rest.
61.01/60 I had to update my miles because i apparently forgot to add that last sucky 6.45. Too dang hard to let go. Usually when i get my head wet, I'm dry in a mile. Not this run. sopping wet the whole way- horribly humid.
I'd love 73F @juliet3455 !
UPCOMING RACES
AND AIM for the Cure-Virtual 5K
July 8- XTERRA Jurassic Trail Run, 5K. Glen Rose,TX
Dec 2- POOP trail run, Hoping for a half! Norman OK.
1 -
You guys rock!!!
Our team has already raised over $200!
Not sure how this virtual run works, but usually with virtual runs (I've done a few) you send in some sort of evidence you've done the run to the organisers.
I'll quote the team info again for those who haven't had time to join up yet:@HonuNui
I've registered and created a team.
Our team page:
https://walk.aimatmelanoma.org/Hilo2017/mfpmonthlyrunningchallenge
Hopefully that works and people can sign up and join the team from that link.
If not, when registering, you have the option to join a team during registration.
The team is called "MFP Monthly Running Challenge".
(You can choose either the virtual or physical run when registering too.)
@WhatMeRunning I created the logo a while back, and actually have it on a running tank top. One day I might get round to setting up a page where you can order your own.2 -
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
5/22- 8.1
5/23- REST (unplanned)
5/24- 10
5/25- REST (scheduled)
5/26- 5.1
5/27-18
5/28- 5.1
5/29- 8.1
Total: 214.6
May Goal: Get through most of the last 5 weeks before taper healthy
Nominal mileage goal: 220 Miles.
Today's notes: Assignment for today was 8 miles with miles 3-6 at GMP. Miles 1 and 2 I averaged about 9:22 avg HR about 149. Miles 3-6 were kind of rougher. Ran the GMP miles at ~ 8:57 pace, so a bit fast, and average HR ~161, so a bit high, but not too bad. Took miles 7 and 8 easier, avg pace 9:30, with avg HR of 156, so it came down pretty nicely.
Today's run was a VERY HEAVY LEGS type of run.... AGAIN! Well, they weren't quite as heavy as yesterday, but I had a Coke yesterday afternoon and that contributed to a not so good sleep, which compounded the heavy leg issue.
I hope you are all having a runderful day!
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 Trot1
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