June 2017 Running Challenge
Replies
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Joining a little late but i am really trying to get back into running. I was up at my furthest last spring with 10 miles being my furthest, I am signed up to run my very first half in October. My goal for this month, which will include starting to train for the half, is 70 miles..
6/17 - Summer Slam 5k
8/5 - Coast Guard 10k & 5k
10/7 - Crawlin Crab 5k
10/8 - Crawlin Crab Half Marathon
10/28 - Wicked 10k
11/18 - Harbor Lights 5k
11/19 - Harbor Lights Half Marathon
12/16 - Surfin Santa 5 Miler11 -
6/1 - 4 miles
6/2 - Pre-race rest day. Ate some donuts for national donut day / carb load
6/3 - 13.2 miles. Damn HOT Dam to Dam half marathon! Race report forthcoming.
6/4 - Ow.
6/5 - Still ow. Had hoped for a recovery run, but decided against it when I got up.
@karllundy hope your legs stop owing soon.
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Today's run sucked a million *kitten*.
The assignment was 9 miles (up from 8 miles in previous weeks), with a 2.25 mile warm up, then speed work intervals over a planned 4.5 mile span, then 2.25 miles of cool down. Since one out and back on the most evil, hilliest route I have available is 9 miles, it seemed the appropriate way to go. I updated my interval workout on Garmin Connect and thought I had sent it to my watch.
Just before heading out I thought to check the local weather on my phone. It was 68° F (20° C for the rest of the planet) so not too bad...but the humidity was 100%.
As I headed out I thought it felt OK. Fog was thick all around in the valleys.
I was heading up a hill towards a big intersection just past which I was expecting to start my first interval. But my Garmin told me to start running up the hill! So I did. Once past the intersection I ran past my first recovery alert since I did not get as much of a without due to waiting at that intersection.
I had to continue adapting due to the continually steep, rolling hills, but kept my overall heart rate up well into where it should have averaged.
The sun came out and the fog started slowly lifting. I was waiting for such a break in humidity but it still felt every bit as swampy as before, only now the sun was beating down.
I ran by one sprinkler just past mile 6 which was so amazing.
Turned out my Garmin has not updated with my new workout because it stopped at mile 8. No problem, I hit the run button again. But I knew this meant I started my intervals earlier than planned.
I was so knackered those last two cool down miles that I walked most of the last mile.
When I finished I checked the weather again. It was now 70° and only 98% humidity. I think that's the last time I check the weather.
6/1 - rest
6/2 - 3.1 miles
6/3 - 13.1 miles
6/4 - 4.5 miles
6/5 - 9 miles
29.7 of 170 miles completed
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My trail/ultra running friend is either thr best/most encouraging friend ever, or he wants to see me suffer........4
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Both.MNLittleFinn wrote: »My trail/ultra running friend is either thr best/most encouraging friend ever, or he wants to see me suffer........3 -
6/1- REST
6/2- 5.2 Miles
6/3- 19
6/4- 4.3
6/5- 4.2
Total: 28.5
Goal for June. Finish Marathon training well, taper well and run Grandma's well
Nominal mileage goal: 100
Today's notes: 4 miles were assigned. I ran 4.2 at 9:23 pace. My quads still hate me from the one big downhill near the end of Saturday's run, but other than that, it was a decent run. A flat route, but I figure giving the quads rest is a good idea now.
Have a runderful day all!
....
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 Trot2 -
6/1 5miles 46:33min
6/2 3miles 27:09min
6/3 7miles 65:53min
6/4 rest
6/5 3miles 27:52min
3 miles on the treadmill today. Tapering feels kinda crazy. Tomorrow is 4, then 3, then rest, then 3. I haven't done this little running in a loooonnnnggg time.
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Date Miles today - Miles for June
6/1 10.5 miles - 10.5
6/2 7.5 miles - 18
6/3 14 miles - 32
6/4 REST DAY
6/5 8 miles - 40
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
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So as mentioned previously, I've been re-reading the book 80/20 Running, and I realised that I've been letting myself slip in regards to the 20% portion of my running. If I'm honest with myself, that 20% has really been at mid-level effort, or if I've put in any actual high intensity work, then it's been maybe 5% of my running at best...that is, I've not been putting in the level of effort actually required for the 20%.
I'm not familiar with that book, so I don't know whether it calls for 20% of the time or 20% of the miles to be hard. Other systems are more nuanced, and call for decreasing percentages (typically of miles) at increasing levels of intensity. Maybe 15% at mid-level and 5% at high intensity isn't as bad as you think.
Confession: I've never actually calculated the percentage of my distance at various paces, and I haven't paid strict attention to what the target percentages are. I do, however, honor the concept that most of the running miles should be easy.3 -
WhatMeRunning wrote: »No worries @RespectTheKitty. We would all rather you be healthy and happy than sacrificing that over some race. I hope your back is OK.
Honestly, this year I have started to question why I sign up for so many events. I like running on my own schedule per my training plan and I have to keep modifying everything to fit in all these events I signed up for. At this point, I have loads of bling and swag, and while those are nice, it's also starting to seem a bit ridiculous. About the only thing I really get excited about is a great finish time, but to do that I would have to target my training for one specific event, then recover and start again. That's not how I have worked before, and tend to just sign up for events to just do them.
I guess that's a long way of saying that events don't have to be for just everyone. And there's nothing wrong with not doing them either. What matters is that you enjoy running and do so in a way that maximizes that joy for you.
I kinda echo this. Since KDF Marathon, I haven't been all that thrilled to sign up for anything right now.
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@whatmerunning great job getting through what sounds awful!1
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@BruinsGal_91 - It sounds like getting to a sub-one hour 10K is well within your reach, and of course your training will drive whether you can beat your prior half marathon time. But age group results are highly dependent on who shows up and not entirely within your control.
I won my age group in my first 5K, at age 55, with a time of 21:00. At age 59, I broke 20 minutes for the first time in a 5K, smashing my previous 5K PR by running 19:16 . . . and finished 2nd in the age group because some 56 year old from out of town ran a 17:30 5K. You never know for sure who is going to show up.3 -
Dam to Dam Half Marathon (6/3/17)
This will be very long for me. I am usually pretty short with my reports.
HOT HOT HOT! That’s the primary word. The race weekend started with a FB post by the race medical director warning about the heat and humidity, suggesting we not run if we haven’t trained in the heat and definitely not to push for a PR.
Alarm went off at 4:15 a.m., which is a normal weekday time for me, so no problem. Had two cups of coffee and headed out the door to catch the bus near the finish line that took me to the start.
Saw a lot of road construction on the way to the Dam for the start. This is why the route changed this year. Sweating on the bus ride is a bad sign of things to come. Milled around the start area, drank some extra water, used the port-a-potty. The announcer suggests we all add a minute per mile to our expected pace and just focus on finishing, not trying for a PR. Seems reasonable. I check my phone and it is 68° F.
The start was the normal jostle of people. Perhaps a little thinner than years past. I wonder how many of the max race capacity of 8000 didn’t even come to the start? About two miles in things had spread out and I’m feeling comfortable. Doesn’t seem too hot, but it is still early and shady. I decide to take water at the first stop…something I never do. After that stop, I decide I will drink a little at each stop AND walk through the stops.
First six miles are pretty uneventful. Pace is slower than usual, I walk through water stops. People are taking walk breaks. The revised route is not bad. At about six miles, we hit the first of two hills that have taken the place of the one bigger hill that is on the normal route. As always, I pass a lot of people on the way up, but more of them are walking than usual. The second, slightly larger, hill quickly follows the first. At the top, we have hit 7.5 miles. Legs are feeling good, but it has gotten much hotter! My pace is averaging ~9:00 so, it has been a little over an hour. My phone now says it is 76°! From here on out, there is less shade. I drink a little powerade at the water stop…I have NEVER done this before. This is where the race changed, not so much for me, but for a lot of people.
Going down a long, sunny, open hill between 7.5 and 8.5, there are many people walking and quite a few stopping to sit down. At the bottom of the hill I see the first runner down with people helping him and an ambulance on the way. Very unnerving. At about mile 9, we head into a park area for a short burst with more shade, it ends with the final small incline, which again has many people walking. My splits are creeping up a bit, but average is still under 9:00. The 10th mile feels extremely hot and there is little air movement. I keep checking to make sure I am still sweating. More walkers. We can now see the buildings downtown in front of us, so the end is literally in sight. Mile 11 is along the river, but is quite exposed to the sun. Even in years past, I have found this part hot and uncomfortable…worse now. Each successive split is now slower than the last. Mile 12 starts ok, but by the end of it, we have hit the last long stretch that is normally really hot/sunny and is longer this year due to the revised course. People are stopping to sit, LOTS of walker, I hear much self talk out loud and many people encouraging each other. More runners down with assistance and one more ambulance.
My final mile split was the slowest of the day, despite being completely flat. 9:34. I reach the 200M sign and there is a big cheering crowd. I try to pick it up just to finish and get water / food / rest, but not a lot left. Look at Strava and realize I will finish under 2:00:00 by seconds. Cross the finish line, and my self time is 1:59:24. Grab the medal and decide I definitely do not want to wear it. Look at my phone, temperature is now 81° and it is just after 9:00 a.m.! Get a bottle of water, a bottle of Powerade and drink both quickly while walking to the food area. The generic-brand vanilla ice cream is again the best thing I have ever eaten. I have a few other things to eat and then head for the car as I need to shower and head to my son’s baseball tournament two hours away. So glad I finished, didn’t hurt myself and managed the heat OK.
Checked later for my official time, and apparently they had a chip issue. So, my official time is “gun time” and is 2:01:47. This shouldn’t be a big deal, but is somehow irritating. Only 5756 finishers, compared to ~7000 usually. Men’s race winner was from Orlando…go figure!
Thanks for listening. (or not ) 17 -
Today's run 7.1 at just under 9 minutes a mile. Checked out the shirts on-line. You can customize (It will cost you extra but reasonable to have the shirt you want with the added flare.) Ankle which caused me to walk on last Monday's run did not bother me today. I am contemplating on a big run this Saturday (possibly my longest 17.5 or more) I have my half-marathon on June 24th but my focus is for a full-marathon in October. Total for June 27.5 122.5 to go.6
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So as mentioned previously, I've been re-reading the book 80/20 Running, and I realised that I've been letting myself slip in regards to the 20% portion of my running. If I'm honest with myself, that 20% has really been at mid-level effort, or if I've put in any actual high intensity work, then it's been maybe 5% of my running at best...that is, I've not been putting in the level of effort actually required for the 20%.
I'm not familiar with that book, so I don't know whether it calls for 20% of the time or 20% of the miles to be hard. Other systems are more nuanced, and call for decreasing percentages (typically of miles) at increasing levels of intensity. Maybe 15% at mid-level and 5% at high intensity isn't as bad as you think.
Confession: I've never actually calculated the percentage of my distance at various paces, and I haven't paid strict attention to what the target percentages are. I do, however, honor the concept that most of the running miles should be easy.
It's time based, going by the assigned runs in the training plans, pretty much all are based on time in zones. Only long run variations are in distance.1 -
The book calls for time to apportion the effort, and explicitly mentions that the 20% needs to be at a high intensity. It also highlights various studies where groups that ran with mid-level intensity for the 20% ended up with lower overall improvements.So as mentioned previously, I've been re-reading the book 80/20 Running, and I realised that I've been letting myself slip in regards to the 20% portion of my running. If I'm honest with myself, that 20% has really been at mid-level effort, or if I've put in any actual high intensity work, then it's been maybe 5% of my running at best...that is, I've not been putting in the level of effort actually required for the 20%.
I'm not familiar with that book, so I don't know whether it calls for 20% of the time or 20% of the miles to be hard. Other systems are more nuanced, and call for decreasing percentages (typically of miles) at increasing levels of intensity. Maybe 15% at mid-level and 5% at high intensity isn't as bad as you think.
Confession: I've never actually calculated the percentage of my distance at various paces, and I haven't paid strict attention to what the target percentages are. I do, however, honor the concept that most of the running miles should be easy.
I certainly agree that running lots and lots of easy miles is a solid way to improving distance running.
ETA: I should have read down the page more and seen that @MNLittleFinn already answered!1 -
The book calls for time to apportion the effort, and explicitly mentions that the 20% needs to be at a high intensity. It also highlights various studies where groups that ran with mid-level intensity for the 20% ended up with lower overall improvements.So as mentioned previously, I've been re-reading the book 80/20 Running, and I realised that I've been letting myself slip in regards to the 20% portion of my running. If I'm honest with myself, that 20% has really been at mid-level effort, or if I've put in any actual high intensity work, then it's been maybe 5% of my running at best...that is, I've not been putting in the level of effort actually required for the 20%.
I'm not familiar with that book, so I don't know whether it calls for 20% of the time or 20% of the miles to be hard. Other systems are more nuanced, and call for decreasing percentages (typically of miles) at increasing levels of intensity. Maybe 15% at mid-level and 5% at high intensity isn't as bad as you think.
Confession: I've never actually calculated the percentage of my distance at various paces, and I haven't paid strict attention to what the target percentages are. I do, however, honor the concept that most of the running miles should be easy.
I certainly agree that running lots and lots of easy miles is a solid way to improving distance running.
ETA: I should have read down the page more and seen that @MNLittleFinn already answered!
One thing to add. The plans he made build up to 20% from lower. Also, the high intensity isn't highest intensity.... his z2 or LT (LTHR is the top of z2)is in the high intensity range.... he doesn't have as much going into z4 or z5. Also, he has a gap between z1 and z2, where he says you get the difficulty of z2 but not the results......
.... this is going by memory, currently at the playground "resting" with my very active toddler.2 -
@juliet3455 , @WhatMeRunning , @KatieJane83 and @karllundy (and sorry if I missed any others in the many pages of posts)- Great races this weekend! Way to PR and tough it out in the miserable heat!
I ran 3.6 miles yesterday. I am not sure what is going on with my legs, but it was pretty awful. My left hamstring was cramping for the first mile. I stopped after 1.2 miles and stretched and continued on. The cramping eased up after I got into the run a bit but all day yesterday post run, my left hamstring was hurting. It really is bothering me more than when I was running regularly on it. Ironically, it was the right hamstring that was the worse of the two at the onset of the tendinitis. I thought the 6 weeks off would be a major help, but it seems to have had the reverse affect. I am not sure if I should continue to run and hope it eventually eases up once I get used to running again or if I should give it some more time and just keep doing my daily stretches and strengthening while continuing to cross train. Any thoughts on this from those with experience?
The only encouraging part of yesterday's run is that my pace splits were 9:41, 9:12, 9:02, 8:48, so definite loosening up going on as I progressed into the run. I have not seen my PT since April. His goal was to get me through Boston as painless as possible with the idea that I would be in for a long recovery period afterwards. He gave me lots of stretches and strengthening exercises to do, but other than that, there wasn't really any more reason for me to keep seeing him. I did text him and ask him when he thought I should start running again and he told me it would be fine to ease back into it whenever I felt ready, so kind of vague advice. Maybe I should call him up and schedule another appointment? I don't think I want to do any more needling sessions. While they seemed to help, I think the relief was just a temporary solution.5 -
WOW! This thread is motivating AF!!13
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MNLittleFinn wrote: »
The book calls for time to apportion the effort, and explicitly mentions that the 20% needs to be at a high intensity. It also highlights various studies where groups that ran with mid-level intensity for the 20% ended up with lower overall improvements.So as mentioned previously, I've been re-reading the book 80/20 Running, and I realised that I've been letting myself slip in regards to the 20% portion of my running. If I'm honest with myself, that 20% has really been at mid-level effort, or if I've put in any actual high intensity work, then it's been maybe 5% of my running at best...that is, I've not been putting in the level of effort actually required for the 20%.
I'm not familiar with that book, so I don't know whether it calls for 20% of the time or 20% of the miles to be hard. Other systems are more nuanced, and call for decreasing percentages (typically of miles) at increasing levels of intensity. Maybe 15% at mid-level and 5% at high intensity isn't as bad as you think.
Confession: I've never actually calculated the percentage of my distance at various paces, and I haven't paid strict attention to what the target percentages are. I do, however, honor the concept that most of the running miles should be easy.
I certainly agree that running lots and lots of easy miles is a solid way to improving distance running.
ETA: I should have read down the page more and seen that @MNLittleFinn already answered!
One thing to add. The plans he made build up to 20% from lower. Also, the high intensity isn't highest intensity.... his z2 or LT (LTHR is the top of z2)is in the high intensity range.... he doesn't have as much going into z4 or z5. Also, he has a gap between z1 and z2, where he says you get the difficulty of z2 but not the results......
.... this is going by memory, currently at the playground "resting" with my very active toddler.
Actually, his zone 2 range is part of the 80%. There is a gap between Z2 and Z3, which is the no man's land he wants you to stay away from. Z3 is closer to LT pace and Z4 and Z5 pretty much meld together in the anaerobic zone and really only get hit on the one day per week of intervals, so, yeah, about 5%.
I have used his intermediate and a combo of intermediate/advanced plans with really good results for two of my marathons. I think the keys for me were a) making sure that I was really pushing myself to the high end of the suggested zones on the 20% days and trying to stay as low as possible in the suggested zones on the other 80% and b) making the most of the 20% that fell on the long runs. Those fast finish long runs and long runs with speed play were killers, but they paid huge dividends come race time. I tried to hit HM pace for my fast finishes, so that really required me to practice holding back to conserve energy during the rest of my run, which comes in handy during the race.3 -
Thanks @lporter229 I knew i was getting something wrong there...i think I was mixing his true levels with the "buckets" he equated with for Garmin HR zone calibration.... .toddler hill repeats are draining me!3
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@RespectTheKitty Just do you, and have fun! Don't worry about races, unless you find yourself wanting to do another.
@angelb1983 Welcome! We all started somewhere. Congrats on setting a goal!
@JessicaMcB Impressive terrain! Glad you made it through!
@KatieJane83 Nice! Congrats on the race.
@hanlonsk Great job on your first HM!!
@aml31292 Welcome to the insanity!
5 miles for me on the dreadmill this AM.
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@Bakins929 love the "dreadmill"1
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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
Needless to say I was feeling much better on my run today after a full nights sleep. My OCD-ness had to make it 8.1 miles to even everything out from yesterday.
I felt so much better that I even managed to run mile seven at 8:42. I don't know where that came from. My turtle running butt NEVER goes that fast normally. Met my gym accountability buddy after for a weight lifting session. Thank god tommorow is a rest day! I need it.
(June miles to date) 37/150 (June goal miles)
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June 1 - 2.25 miles
June 2 - Rest
June 3 - XT (Cardio, Strength, and Stretch classes at gym)
June 4 - 2.45 miles
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I always love catching up on everything Monday morning. My 1 mile Glow walk was interesting Friday night. I'm glad I didn't do the 5k. The course wasn't really marked and no marshalls. It was a very confusing course..I think a lot of people got lost on it beings the same person passed us three times or so. I think it was the guy in first place. I really hope he didn't get lose out on 1st.
Anyways, I did a run Saturday and light cardio yesterday. Other than that, I spent 12 hours total in a car this weekend traveling all over Kansas. I was happy to finally be back home.5 -
Way to safely tough through those conditions @karllundy!
Nice run @amymoreorless, and after a long run no less!
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June Running Challenge
Goal: 100 km 4 time/week
Ran: 14.6/100 km | Week 1:3/4 time
5/6/17 Run 7 km+ walk 2 km
4/6/17 Run 1 km+walk 5 km+SL
3/6/17 Walk 5 km
2/6/17 Walk 7 km
1/6/17 Run 6.6 km + SL+walk 5 km
SL : Strong lift ~ CT: Circuit Training5 -
@karllundy wow! Great way to manage the conditions. I had 1 hm where folks were dropping out with the heat. It is a bit unnerving. Are you doing another half this winter? (Guess I could go look and see if you have it listed). You get one in 40-50° weather and you're gonna slay that time.
Is this race a PR for you? I never go by chip time.
Hope those leg recover quickly! Congratulations!1 -
KatieJane83 wrote: »6/1 - 8 miles (daily double: 3.5 & 4.5)
6/2 - 9 miles
6/3 - 5 mile recovery run
6/4 - GW Bridge Challenge 10k (PR - 53:43)
June Total: 28.2/140
629 miles/2,017 miles - goal for the year
So, I don't think I've updated since Friday, but Friday was a 9 mile run, and yesterday was a 5 mile recovery run after my zumba class.
This morning was the GW Bridge Challenge 10k, and I honestly had no idea how it would go, since it was my 5th consecutive day of running (did 8 miles, 8 miles, 9 miles, and 5 miles the previous 4 days). I didn't have very high hopes, but I managed to smash them! I'm supposed to do a total of 13 miles today, but after running at LT pace for the whole race, I'm switching the remaining 7 miles to a recovery run tomorrow evening.
I'm super pleased with how the race went. It's a great event for PR'ing, which I managed to do, since it's a net downhill course. It starts at the bridge, crosses most of the bridge east bound, u-turns, comes back west-bound and a bit up the road, then u-turns again, back eastbound across the bridge, u-turn again, westbound and up the entrance ramp, and then it's pretty much all downhill-trending for the remaining 2ish miles, to end right at the edge of the Hudson River. Due to it being on the lower level of the bridge, and a little bit of tunnel on the bridge approach, gps watches are totally unreliable. I got smart this time though, and hit the lap button every time I passed a mile marker so I would know my time for each mile. Otherwise, I went based on feel and hr (good thing I got my new hr strap just in time!). I averaged a hr of 174, which is what I believe is right around my LT pace, so that was perfect.
I ended up with a chip time of 53:43, which is a 10k pr for me, woot! I placed 8th out of 31 W30-39, 31st out of 275 overall females, and 103rd out of 474 overall, so I'm really pleased with my results! One of these days I WILL place in my age group, I am bound and determined! Lol.
I think that is pretty cool that you can do a 10K in about an hour, because you know that your 10K pace is also your LT pace. Congratulations on the PR especially after streaking it for 5 days.
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