June 2017 Running Challenge
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Date Miles MTD ------ ----- ------- Jun 04 5.0 5.0 Jun 05 3.6 8.6 Jun 07 3.7 12.3 Jun 09 3.6 15.9 Jun 10 5.1W 21.0 Bare Cove Jun 11 5.1 26.1 Jun 13 3.7 29.8 Jun 14 3.7 33.5 Jun 17 6.2 39.7 Jun 20 3.7 43.4 Jun 24 3.7 47.1 Jun 25 5.1 52.2
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@angmarie28 - Way to tough it out with the upset stomach
@nFoooo - Congrats on the weight loss! Big milestone.
@BruinsGal_91 - Congrats on the PR especially after being ill.0 -
6/1 = Gym day; 3 miles on the treadmill and 40 minutes of strength training
6/2 = 6 miles
6/3 = 6 miles & strength training
6/4 = 13.9 miles (run/walk)
6/5 = 8.1 miles & strength training
6/6 = rest day
6/7 = 8 miles (with 6 - 5 minute speed intervals)
6/8 = 5.5 miles
6/9 = 6 miles
6/10 = Hatha yoga class
6/11 = 10 miles (run/walk)
6/12 = 4 miles & strength training
6/13 = Vinyasa yoga class
6/14 = 7.5 miles
6/15 = 5.5 miles
6/16 = 6 miles & strength training
6/17 = 3 miles (5k race so technically 3.2 - rounding down)
6/18 = 13 miles
6/19 = 5 miles & strength training
6/20 = Vinyasa yoga class
6/21 = 8 miles (with 6 - 5 minute speed intervals)
6/22 = 5.5 miles & kettlebell workout
6/23 = 8.5 miles
6/24 = rest day
6/25 = 14 miles (run/walk)
Hooray for tropical storms in the Gulf of Mexico! The highs dropped from 101 degrees on Friday to a projected high of 86 degrees today. I am sure it wont last, however, I enjoyed the *kitten* out of it this morning. 14 slow miles with the running group.
I have developed a pretty gross blister under the second toenail of my right foot. Don't know how it happened. Shoes? Socks? Foot leprosy? I told my friend/co-worker who originally got me into running that I am blaming her if my toe falls off.
(June miles to date) 146.5/150 (June goal miles)
Upcoming 2017 Races:
10/28 = Hill Country Halloween Half Marathon
11/23 = Georgetown Turkey Trot
12/10 = BCS Half Marathon2 -
@BruinsGal_91 - Congrats on the 10K PR! (Though I think it would have been cool to run a PR at the BAA 10K that you couldn't run.)
@amymoreorless - Your toe won't fall off, but your toenail probably will. It's not a big deal. At one point, after Boston 2016, I was missing 6 toenails. They all grew back in, and somehow I managed to get through Boston 2017 without losing any toenails. Other than stuff my podiatrist did and had me do that made my nails grow in straighter, I don't understand why one year should be that much different from the next. Same model of shoes, same type of socks, same type of training program, same marathon course. Go figure.3 -
@amymoreorless , @MobyCarp is correct. Losing toenails is like what runners do. It probably came from your toe rubbing the top of your shoe at a blind guess but could be lots of things.
I only got 1 black toenail this year, and somehow managed to get it the week AFTER the marathon. Thought I had dodged that bullet this year... ah well.2 -
1/6 - 3.6
2/6 - 4.9
3/6-5.6
4/6 -REST
5/6-3.9
6/6-4.7
7/6-3.1
8/6-4.3
9/0 -REST
10/6-3.8
11/6-6.5
12/6-REST
13/6-3.7
14/6-5.2
15/6-6.0
16/6-REST
17/6-5.1
18/6-5.1
19/6-3.4
20/6-3.4
21/6-REST
22/6 - 4.0
23/6-3.6
24/6-REST
25/6-7.2
Total - 87.1/90 Miles
24th was an unplanned rest day due to upset stomach but feeling much better today2 -
Goals for June:
1. To add 4th day to the running week - Going well so far with the only sticky spot being on Thursdays when I have to run before work at 4am.
2. To not puke, pass out or die while adjusting to the heat - Also going well but the month is young and it has not been that hot yet.
3. To stay healthy - So far so good but trying not to jinx it.
4. Make my running a priority, not the first thing that gets forgotten when work and family schedules get crazy - Also going well with a few adjustments to run times
5. To do a better job tracking miles and holding myself accountable - Better.
Running mileage goal :
I am planning on 4 runs a week of an average of 2 miles each as a conservative goal so 40 miles.
Date Day Run Monthly total Needed
6/3 Sat 2.3 Mi 2.3 Mi 37.7Mi
6/3 Sun 2.0 Mi 4.3 Mi 35.7Mi
6/6 Tues 2.5 Mi 6.8 Mi 33.2Mi
6/8 Thurs 1.5 Mi 8.3 Mi 31.7Mi
6/10 Sat 3.1 Mi 11.4 Mi 28.6Mi
6/11 Sun 1.1 Mi 12.5 Mi 27.5Mi
6/13 Tues 1.7 Mi 14.2 Mi 25.8Mi
6/15 Thurs 3.0 Mi 17.2 Mi 22.8Mi
6/17 Sat 1.6 Mi 18.8 Mi 21.2Mi
6/19 Mon 3.1 MI 21.9 MI 18.1MI
6/20 Tues 2.8 MI 24.7 MI 15.3MI
6/22 Thurs 3.1 Mi 27.8 MI 12.2Mi
6/24 Sat 2.1 Mi 29.8 Mi 10.1Mi
6/25 Sun 4.0 Mi 33.8 Mi 6.2Mi
Legs were very tight and tired yesterday. I am missing the 2 days off back to back and am beginning to wonder if I am adding miles to fast this month or if it is my general lack of pace control. Started off a little rough today but warmed up well. I discovered a few new trails off the paved paths I have used previously and they were a great change of pace and my legs felt much better on those then they have in a little while.
I started using my Garmin Forerunner 15 to keep an eye on my pace and try to keep it more consistent. Once I warmed up I noticed by pace varied from 13:30 to 10:30 per mile. A comfortable pace for me is about a 12:30 minute mile but I know it is to fast and can't keep it up for more then a quarter mile before I need a walk break. My question is what is the best way to work on keeping a consistent pace? I can hold a 13:30 minute/mile for more then a mile without needing a break I just can't lock in that pace and hold it without being on a treadmill and having no choice. How do I fix this?
2017 Races :
4/29/2017 Pro Football Hall of Fame 5k
6/10/17 Run and Ride Cedar Point 5K (maybe) - Done
9/9/17 Kick off 5k (race 2 of series)
11/19/17 Halftime 10K (race 3 of series)
2/4/18 Championship 5 miler (race 4 of series)
4/29/18 Akron Half Marathon (Can sign up for $26.50 by 8/1 without getting a shirt for full or half)2 -
Hello fellow runners!
6/1: 8.7k -w/u, Tempo Run, c/d-
6/2: 10.3k -again Tempo-
6/4: 7.1k - urban running
6/6: 14.1k -Long run-
6/7: 7.3k -Easy run-
6/8: 1.5k -treadmill as w/u for strength training-
6/10: 9k -urban running-
6/12: 5k -2.5k run, 0.66km swim, 2.5k run-
6/13: 11k - beach run-
6/14: 3k -as wu and cd for strength training-
6/16: 10k -urban run-
6/17: 7.5k -easy run-
6/20: 10.1k -painfull run-
6/21: 11.3k -2k w/u, 7.2k Tempo, 2.1k c/d-
6/22: 9.6k -Intervals-
6/24: 10.3k -easy run-
6/25: 15.2k -Long run-
Aim: 151k/161k
Stay free of injuries!2 -
1---5.06
3---6.31
4---6.29
6---3.69 walk
7---4.37
9---3.76
10---6.34
11---5.19
13---3.64
15---3.56
16---mtn bike 4.95 miles
17---2.5 walk
18---2.04 run +7.8 mile bike
20---3.14 walk
21---3.22 walk
23---3.41
24--- 3.26 run, 4.53 hike
25---2.77
72.99/70
Upcoming races
AIM for the Cure- 5K, virual run
July 8- XTERRA Jurassic Trail Run, 5K. Glen Rose,TX
Dec 2- POOP trail run, Hoping for a half! Norman OK.
Pre-op PR's
1 mile 8:27 5k 24:42. 10k 1:00.52. HM 2:17.28
Post-op Training PR's
1 mile 10:11 5k 34.27 10k 1:20.252 -
Supposed to be a rest day but when the boys wanted to go to the pool at the hotel there was a good hour if aquatic exercise/ fun. Legs feel better after playing.3
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@BruinsGal_91 - Congrats on the 10K PR! (Though I think it would have been cool to run a PR at the BAA 10K that you couldn't run.)
And the BAA is a much flatter course so I might have done even better. Ah well, never mind, I've got my eye on the Tufts 10k in October which is super-flat.
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June goal: 50 miles
6/1/17: 3.5 miles
6/2/17: 1 mile
6/4/17: 4.3 miles
6/5/17: 2 miles
6/6/17: 3.4 miles
6/7/17: 2.4 miles
6/8/17: 2.7 miles
6/11/17: 4.4 miles
6/12/17: 2.8 miles
6/13/17: 2.5 miles
6/14/17: 2.7 miles
6/18/17: 4.2 miles
6/19/17: 2.6 miles
6/20/17: 2.6 miles
6/21/17: 2.6 miles
6/24/17: 5 miles
6/25/17: 2.8 miles
53.5/50 miles
Another nice day for a run. I was slow today, but after running my longest run to date yesterday I thought that it was ok to take it kind of easy today. And my pace was still better than it was when I started out so I feel good about it. I admit I sometimes have trouble with trying to beat my last run every time I run. I know that some runs will be slower than others and that is ok. I just sometimes have trouble feeling that it is ok. But it was a nice day and I enjoyed it.
I ran at the park today. The park I run at has a walking/running trail that goes around the park including around a disk golf course. I think it was @elise4270 who was concerned that they are putting a disk golf course on where you often run. I just want to say that at least here the regulars are very considerate of the walkers/runners. There are signs that state that walkers have the right of way and I have never had any trouble with them at all. Even the group of high school kids that come up there are pretty considerate. And I know that several of the group of regulars that play here travel around to tournaments and they are a pretty friendly group so I would expect that they won't be a problem in other places either. I hope your golfers don't turn out to be a problem for you.
It looks like it was a great weekend of running for most of us. I really love reading the race reports and seeing the pictures even though I am not always able to comment on everyone's post.
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I'm on my phone so I don't have everything in front of me
6/25 - 3 miles
77 of 70 miles
In Florida packing up mom's house. Hot this morning.4 -
I started using my Garmin Forerunner 15 to keep an eye on my pace and try to keep it more consistent. Once I warmed up I noticed by pace varied from 13:30 to 10:30 per mile. A comfortable pace for me is about a 12:30 minute mile but I know it is to fast and can't keep it up for more then a quarter mile before I need a walk break. My question is what is the best way to work on keeping a consistent pace? I can hold a 13:30 minute/mile for more then a mile without needing a break I just can't lock in that pace and hold it without being on a treadmill and having no choice. How do I fix this?
Learning to hold a pace can be challenging. There are a few things you can try:
1) Look at the current pace on your watch frequently. Force yourself to slow down when it shows a faster pace than you deem acceptable.
2) Find a running buddy who runs at about your desired pace. Run together. If necessary, keep each other accountable for holding the pace slow enough.
3) Find a paced group run. There might or might not be such runs locally; there are two running stores local to me that offer paced runs, one as a paid program and the other for free. The quality of the pace leaders is critical, but it's also nice to have a group of runners that help hold the pace leader accountable.
4) I know people who simply run at the desired pace on a treadmill to fix what it feels like into their brains. I can't vouch for how well this works; I could not stand being on a treadmill long enough for this strategy to work.
Whatever strategy you try, success is when you can tell by feel that you're going too fast before you look at the watch. You still might have to look at the watch to make yourself slow down.
Random observations: It's harder to hold a desired pace in a race environment, or when your running near people who are just a little too fast. The subconscious tendency is to try to keep up with (or pass) the other runners. One of the necessary mental adjustments is to be able to let the other people run away from you. That's easy enough if they're blowing past you like you're standing still, and much harder if they're running at a pace that looks like something you could run.3 -
I started using my Garmin Forerunner 15 to keep an eye on my pace and try to keep it more consistent. Once I warmed up I noticed by pace varied from 13:30 to 10:30 per mile. A comfortable pace for me is about a 12:30 minute mile but I know it is to fast and can't keep it up for more then a quarter mile before I need a walk break. My question is what is the best way to work on keeping a consistent pace? I can hold a 13:30 minute/mile for more then a mile without needing a break I just can't lock in that pace and hold it without being on a treadmill and having no choice. How do I fix this?
@kimlight2, understand that running by pace is very hard unless you are on a perfectly flat track.
A running coach I was talking with explained that elite runners run by effort, not pace. That means they slow down on uphills, and speed up on flats and downhills. That makes sense to me.
That is why for training runs, I started running by heart rate and not by pace.
But, I have never been able to lock in a pace. I can not keep clap on beat and sing at the same time either, so I think I am just doomed.
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June Running Totals (miles)
6/1 – 8.25 warm up, speed work, cool down
6/2 – rest day
6/3 – 12.18 solo + group run
6/4 – 7.21 easy with fast finish
6/5 – 7.07 easy
6/6 – 11.05 warm up, speed work, cool down
6/7 – 7.38 group run
6/8 – 5.33 warm up, easy speed work, cool down
6/9 – 3.01 warm up + McMullen Mile
6/10 – 15.01 group run 6 + solo run 9
6/11 – 10.01 hot and sunny
6/12 – 10.06 hot with hills
6/13 – 8.64 warm up, speed work, cool down
6/14 – 10.04 easy
6/15 AM – 5.05 easy with rain
6/15 PM – 4.88 commute, time trial, cheering laps
6/16 – rest day
6/17 – 13.32 paced run for 8 + extra miles
6/18 – 12.03 warm up, race, easy run
6/19 – 9.77 easy
6/20 – 8.38 warm up, speed work, cool down
6/21 – 10.22 easy
6/22 – 0.86 aborted warmup and easy run test
6/23 – rest day
6/24 – 10.62 paced run, easy run test
6/25 – 8.01 easy 60 minutes
June total to date – 198.38
Nominal Challenge Goal – 230 miles
Real Goals: Stay healthy. Train toward Rochester Marathon. Run McMullen Mile in under 5:50 on June 9. [Done, 5:44.9] Run Medved 5K to Cure ALS in under 20:00 on June 18. [Done, 19:32]
Today's notes – Today's assignment was 60 minutes easy. I realized it's only 9 days till my next race, and I've never seen any part of the course from a runner's perspective. Other runners have mentioned hills on the course. So I decided to drive over to Perinton Park and do a preview of the Firecracker Four Mile course as part of my easy 60 minutes.
The idea was to park near the rest rooms, use them, then run to the start line, run the course to the finish line, and run whatever else I needed to make up an hour. It was a nice summer day, 73º F (23º C) with 44% relative humidity. Perinton Park is right on the Erie Canal in the Village of Fairport, and I thought to take a couple of canal pictures before I started:
The canal path is pretty flat, but no part of the race course is actually on the canal path. There is a noticeable hill cresting right about a mile in, a little bit bigger one in the second mile, and a noticeable overpass just before the 2 mile mark. On the other side, there's a flat bridge over the canal, then a little hill going up away from the canal, and a gradual rise that crests about the 3 mile mark. Then there's a relief decline before an up and down overpass crossing the canal again. At the top of the overpass, it looks like you're almost done and it's all downhill. In reality, there's 1000 meters left, it levels off and then goes up a little, and the last 200 or 300 meters is a rise kind of on the border between "incline" and "hill." Just what you want when you're trying to put on a kick to finish a race, right? But now I know what the course is like, and I can pace myself accordingly.
After running the course preview, I went over to run an out and back on the canal path. Got as far as Fairport Landing, saw a heavy retail/slow pedestrian zone, and turned around. It wasn't far enough, so I had to run past my car and do an out and back the other direction.
I noticed that having an assignment by time is an exercise in, "Are we there yet?" It seemed to take *forever* till my watch said I'd spent enough time to turn around. Got back to my car, had less than a minute left to run. Ran past the car, looped into the parking lot. Classic clock watching moment; I stopped the watch at an hour, noticed 7.98 miles, and restarted the watch before I slowed to a walk. Kept going to get that OCD 8 miles. Final stats, 8.01 miles in 1:00:17, for an average pace of 7:32 per mile.
Um, that's too fast.
Well, worry in a bit. Use the restroom conveniently located right next to the end of the run. Do my stretches. Notice that the park is really quite pretty, and take a picture of the view toward the canal from where I did my last stretches:
So, look at the stats. I was targeting a 7:30 marathon pace last training cycle. Coming in close to that, I expect to see an average HR in the low 140s. It turns out to be 129. Say what? Look at the HR chart:
Wow, that's an impressive spike early. And it doesn't even correspond to any of the hills. I wasn't feeling in the groove just then, but I also wasn't feeling like I was about to die; and with a HR of 180, I ought to be feeling like I'm about to die. So I don't know if that's a weird thing my heart did in the warm up process, or a measurement error.
Looking at the rest of the graph on the computer, I see a typical heart rate pattern with the hills, HR going up to the high 130s or low 140s right where the hills are, and coming back down on the other side of the hills. The last 3 miles on the flat canal path are pretty steady, with average HR in the high 120s and peak for each mile in the low 130s.
I guess I don't have a problem with cardio conditioning.
The other good news is, my right Achilles was silent. Early in the run, I had the usual tingles and twinges in the right ankle and calf, then they faded into obscurity as I got into the groove of running. The usual background muttering came back after the run, but the Achilles wasn't loud. Came home and did my cone touches anyway. Full blown Achilles tendinitis is no fun at all, and I'd like to prevent that if I can.
I am cautiously optimistic that I can go forward with the revised, less aggressive marathon training plan from this point.
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 (Fairport, NY) finished in 5:44.90, PR for mile
June 18, 2017 Medved 5K to Cure ALS (Rochester, NY) finished in 19:32
July 4, 2017 Firecracker Four Mile (Fairport, NY)
July 15, 2017 Shoreline Half Marathon [1:40 pacer] (Hamlin, NY)
July 28, 2017 Karknocker 5K (East Rochester, NY)
September 3, 2017 Oak Tree Half Marathon (Geneseo, NY)
September 17, 2017 MVP Rochester Marathon (Rochester, NY)
November 23, 2017 Race with Grace 10K (Hilton, NY)
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Today was a short recovery run/walk to see what it was like to run on very tired legs. 3 miles running and 1.7 walking. Very nice out again, unseasonably cool for late June. I love it.
Total so far for June is 85.2/100. I have 2-3 runs left to get just under 15 miles. Challenge accepted.7 -
6/01 - 7.02 miles @ 9:53
6/03 - 10k Race - 50:56 - 8:14
6/03 - 5k Race - 27:06 - 8: 35 (back to back with 10k, 7 mins rest between)
6/05 - 6.51 miles @ 10:31
6/06 - 6.02 miles @ 9:39
6/07 - 6.02 miles @ 9:30
6/08 - 7.01 miles @ 9:37
6/10 - 15 miles @ 10:46
6/11 - 9.01 miles @ 10:36 - 90+ degree weather, ran slow to compensate
6/12 - 8.01 miles @ 10:38 - 90+ degree weather, ran slow to compensate
6/13 - Thinderstorms forced rest day
6/14 - 10 miles @10:50 w/ 894' evevation - very humid could not maintain pace
6/14 - 5 miles @11:06 - second run later in day when not as hot
6/15 - 9 miles @ 10:58
6/16 - 12 miles @ 10:46
6/17 - Rest day
6/18 - forced rest day due to thunderstorms
6/19 - 13 miles - "long run with fast finish"
6/20 - 8 miles - moderate run - Low zone 2
6/21 - 6.55 miles @ 9:43 pace
6/22 - 2.5 miles @ Zone high zone 2, then 4 miles zone 3 and 4
6/23 - Planned rest
6/24 - unplaned rest
6/24 - 19 miles easy pace
Summer Goal: Get my marathon pace below 9 minutes.
Official Marathon PR: 4:11:28
Next Races (more as I find them):
07/28/17 - Liberty Mile - 1 mile race just to see what a short run really is
10/14/17 - Stop, Drop, and Run - Fireman style obstacle course - 5km
05/06/18 - Pittsburgh Marathon - aiming for sub four hours.
So today the humidity was low and the temp was in the 70's - so I just ran. I ignored pace and heart rate knowing that I was going slow, but really just wanted to get some miles in. I set up both my hydration belts and stashed one in the shade under my truck and then ran with the other. Around 10 miles I swung by my truck and swapped out belts. This worked well and doubled the amount of water I could carry. It was just mentally challenging to arrive at the finish (my truck) and then head back out again. Still, I did make it - 19 miles and almost 1600 feet of elevation.
Saw people flying kites today, that was new. Do not think I have ever just seen random adults flying kits before in real life.
Oh, did see one bird that was cursing along and most have gotten distracted because it ran right into a wall. Not a window, but a solid wall. It flew off so I think it is okay. Pretty sure it was a robin.
Oh, RunKeeper said I hit a new PR for distance in one week. So I think that deserves an extra big bowl of ice cream.9 -
@MobyCarp I am going to guess measurement error on that HR spike. It is too much of an outlier for you not to have noticed something at the time. You do not mention anything scaring you (like a dog jumping out of nowhere or something) on the run so the reading does not make sense.0
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@kgirlhart Thanks so much for the insight on the disk golfers. There is one regular runner that is very concerned. Especially after she found a story about a runner that was hit by one in the eye and was blinded. I told dh about it all and he thought there's no way anybody will be in anybody else's way.0
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