June 2017 Running Challenge
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Happy Father's day!5
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MNLittleFinn wrote: »4:24 finish. Quad and calf cramps murdered my second half. Still ok with my time though, I got the 26.2
Edit to add, the weather kicked my *kitten*. It was only 73f, but there was a lot of sun and humidity was close to 60%. My runs have been a lot cooler.
Oddly, I feel great with my finish. Sure, I was 24 minutes slower than my hoped for, but I was less than double my first HM time, from less than a year ago.
@MNLittleFinn So happy for you! You did it!! You've done a marathon!!! Brilliant time.
I'm hoping for a nice long recap. Have you ever had cramps before? How/what was your fuel? How did you celebrate?3 -
@MNLittleFinn Way to go! What an inspiration! I'm a long way from a marathon, but you've given me something to think about.0
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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
Total - 65.5/90 Miles5 -
June goal: 60 miles
June 18: 4.17 miles
June total: 23.51 miles5 -
PBs to the max today for me at the Winter Solstice Lighthouse to Lighthouse 15 km run! I'd taken it very easy all week after last weekend's 80 km hike, and it paid off. 15 km in 1:25:50 including a 10 km PB of 56:04. Feeling pretty bloody happy!
Yay! Go you. That's fantastic.
Another rest day for me I think. I don't want any lingering nasties from this cold getting in the way of next Sunday's 10k race.3 -
MNLittleFinn wrote: »4:24 finish. Quad and calf cramps murdered my second half. Still ok with my time though, I got the 26.2
Edit to add, the weather kicked my *kitten*. It was only 73f, but there was a lot of sun and humidity was close to 60%. My runs have been a lot cooler.
Oddly, I feel great with my finish. Sure, I was 24 minutes slower than my hoped for, but I was less than double my first HM time, from less than a year ago.
@MNLittleFinn So happy for you! You did it!! You've done a marathon!!! Brilliant time.
I'm hoping for a nice long recap. Have you ever had cramps before? How/what was your fuel? How did you celebrate?
Check my thread on training for my first marathon, there's a recap there. I'll probably do a longer one when I get home, but that hits thr highs and lows.4 -
@MNLittleFinn Congrats on your great finish in your first FM!
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Added a picture and my finish video to my marathon thread in the MRC forum.
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@Orphia - Awesome PB!! I know I have said this before, but you are so inspiring!2
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Does anybody know if Strava has changed the way elevation gains are calculated? I ran a 6 mile route this morning that I have done many times before. Usually elevation gain is around 150ft (which is where Garmin recorded it). Strava gave me 265 this time. I know there is a threshold where elevation gains get measured and I am wondering if they changed it. Has anyone else noticed this?
ETA: Oh by the way, I ran 6 miles this morning! Legs were stiff, but very little pain. I could have easily gone longer, but I refrained.6 -
@Orphia i was so wrapped up in my day, I forgot to say, congrats on the PB! Great job!1
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I ran 4.5 miles in easy effort HR range today, despite feeling sore from yesterday and considering a rest day. Truth is, I just did a little over a full week of reduced mileage and I felt obligated to get back to my weekly mileage.
This working out at high speeds to improve my VO2Max has been quite foreign to me, and has turned my thoughts and instincts on training practically on it's head. Just a couple or so miles of working at these high efforts feels incredibly tough while doing them, but then after a short recovery I feel like I didn't work out as much as a normal, longer, slow run. Yet by later in the day I'm feeling that I did indeed get a serious workout in and usually sleep really hard and wake up feeling more stiff and sore than a nights rest after a slower, longer run, and like I might be better off taking it as a rest day. Over the last week I opted for rest since I may have been due some rest. At this point though, I'm ready to get recovery workouts instead of rest.
On today's 4.5 miler I kept the effort easy, and will be curious to see how I am performing tomorrow. It actually felt kind of tough today compared to past easy runs for active recovery. I hope I am fully recovered for tomorrow's workout which is 3x1mi intervals at my 5k pace (enforced by my Garmin). I am more interested in achieving that sort of workout right now than simply getting "more miles". It occurred to me during today's run that maybe the reason so many people get injured when switching to speed work is because they keep running the same mileage or same number of workouts and don't take on between days as rest days. I suspect that depends on the person, and their condition.
As for my condition, I can't figure it out yet. I can do long, slow stuff until the cows come home and get some above average weekly mileage (45 most recently) with no problems. Yet I struggle mightily to run 1 mile at a pace 30 to 60 seconds slower than my mile pace. This is why I want to so some mile intervals at 5k pace. My VO2Max is well below average for my age. So that is the weak link, and perfectly explains this. But saying I have the strength to go long and slow is sort of a lie because even that is driven by your ability to deliver oxygen, which my VO2Max is a key part of. So really, I'm just in bad shape but can tough out some above average efforts if I operate slowly enough.
No, I'm not OK with that. So I'm working on it.
Sorry for the ramble!
6/1 - rest
6/2 - 3.1 miles
6/3 - 13.1 miles
6/4 - 4.5 miles
6/5 - 9 miles
6/6 - 4.5 miles
6/7 - 6 miles
6/8 - rest
6/9 - 8.5 miles
6/10 - rest
6/11 - 4.5 miles
6/12 - 7.6 miles
6/13 - rest
6/14 - more rest
6/15 - 2.5 miles
6/16 - rest
6/17 - 2.5 miles
6/18 - 4.5 miles
70.3 of 170 miles completed
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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
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
My normal Sunday running group canceled so I was on my own this morning. I have been doing my long runs run/walk because that's what most of the ladies in the group are comfortable with. I decided, since I was on my own, I would power through and run the whole distance today.
Hot, humid, and buggy this morning. I made it, however, the last two miles were REALLY HARD -lol. I had a two mile argument with my legs as they grew slower and more and more lead like.
(June miles to date) 105.5/150 (June goal miles)
Upcoming 2017 Races:
10/28 = Hill Country Halloween Half Marathon
11/23 = Georgetown Turkey Trot
12/10 = BCS Half Marathon5 -
To all the dads out there, Happy Father's Day.
June 17 - Rest Day.
June 18 - 5 miles. Very sunny, hot and humid this morning even at 07:30. Had to slow way down to maintain heart rate in the easy and aerobic zones on my Garmin.
June Total - 52.5/50. Initial June Goal met. New goal for June is 75 miles.
Congrats to all who raced or set PR's this weekend.4 -
So this 80/20 book is pretty annoying. You have to look in at least three places to know what anything is.
For example, in the Marathon plan, it says "Long Run 1" and nothing else. What is that? Well, you flip the Appendix where it promises to define anything and it says "Same as foundation run" so then you look up foundation run and see that it is basically warm up in zone 1, then run in zone 2, and cool down in zone 1. Great. But for how many miles? Back to the "Getting started chapter" and there you see that Long Run 1 is 6 miles with 1 mile in zone 1. Oh, what was zone one again? Go to chapter six to find that out.
So going to have spend the better part of an afternoon trying to make this into something I can pick up and read "Today run 6 miles at easy-moderate level."
In other news, I planned to do a "long run" today - but thunderstorms are rolling towards us. *sigh*4 -
MNLittleFinn wrote: »Added a picture and my finish video to my marathon thread in the MRC forum.
What is the "MRC forum" ?
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PastorVincent wrote: »MNLittleFinn wrote: »Added a picture and my finish video to my marathon thread in the MRC forum.
What is the "MRC forum" ?
It's thr monthly running challenge forum in the group's section0 -
6/1 - 6 miles
6/2 - 4 miles
6/3 - rest day
6/4 - 7 miles
6/5 - 3 miles
6/6 - rest day
6/7 - 4 miles (the Big Run 5K and warm up)
6/8 - unscheduled rest day
6/9 - 4 miles
6/10 - 3 miles
6/11 - 7 miles
6/12 - 3 miles of recovery
6/13 - rest day
6/14 - 7 miles
6/15 - 3 miles of recovery
6/16 - 5K and 1 mile of warmup
6/17 - rest day
6/18 - 6 miles
61 of 70 miles
Wow 80F and 96% humidity when Skip and I went out. We started to drive to the greenway and it started to pour, like can't see pour. So we headed back home where it wasn't running, but so humid it was like a blanket on you. The entire run was awful, just so hot you couldn't breathe. The best thing about it was it's over
and it started to pour at mile 5. We started out for 7 but I was dying.
@orphia FANTASTIC4 -
Rest day, decided I am going for it next Saturday in the half marathon. I will forego any alcohol Thursday and Friday for hydration and eat a higher % of carbs starting Wednesday. I will do the tapering that my half marathon plan prescribes. I think I can get an hour 50 or less, it's my first official race in more than 3 years, so I only have training runs for guidelines. Congratulation to Orphlia and littleFin and Happy Fathers day to all you dads.6
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MNLittleFinn wrote: »PastorVincent wrote: »MNLittleFinn wrote: »Added a picture and my finish video to my marathon thread in the MRC forum.
What is the "MRC forum" ?
It's thr monthly running challenge forum in the group's section
Oh, did not even know that existed. I will have to try and remember to look there occasionally.1 -
Got in an extra 3 yesterday on the treadmill to get in some speedwork as I'm now past the 1 day/mile post race easy period. Was a bit dead today, so left it at 11 this AM (10 with friends, then 1 on the mill before hitting the showers) as it was getting hot. Still, back to Florida tonight so bracing myself for more heat/humidity. Luckily, dropping to 45 miles next week and focusing much more on the bike.
6/1 - 2 miles
6/3 - 3.5 miles
6/4 - 13 miles (1:36 run @ IM Raleigh 70.3)
6/6 - 3 miles
6/7 - 7 miles
6/8 - 3.5 miles (post ride)
6/10 - 10 miles
6/11 - 12 miles
6/12 - 11 miles
6/13 - 9 miles
6/14 - 1 mile (post ride)
6/15 - 10 miles
6/17 - 13 miles
6/18 - 11 miles
Total: 109 miles
Goal: 180 miles
Remaining: 71 miles
2017 Race Schedule:
1/29 - Chilly Willy Duathlon (1:07:48 - 20:05 1st 5K/21:16 2nd 5K - 1st AG, 3rd Amateur)
2/5 - Best Damn Race 1:50 pacer
5/5 - Pittsburgh Marathon (withdrew at mile 16 - 1:32 split @ 13.1)
6/4 - Ironman 70.3 Raleigh - 4:43/1:36 run - Qualified for Ironman 70.3 World Championships
8/25 - Ironman Coeur D'Alene
9/10 - Ironman 70.3 World Championships5 -
Are you a not a bit warm for a run?
@midwesterner85 I looked at the Weather Network and it looks close to a perfect day for a long run in the Mountains - Marathon in Banff, AB for @JessicaMcB, she may have even been chilly at the start with an overnight low of 6C = 43F plus wind-chill factor.
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June 12-strength day
June 13-5km
June 14-8km
June 15-5km
June 16-rest-biked to work
June 17-14km
June 18-rest
All early morning runs this week. Love getting out before work.
June's total is 72 km. Working towards 120. Two races coming up in July--an 8km and a 16km. Hoping to do a half in September. Loving this group. So many awesome runners! Great to read about everyone's experiences. Keep running, keep smiling4 -
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
35.9/50 miles
It was hot and humid today, but I got in 4.2 miles. My pace was slow, but I try to remember that I don't have to run faster every time. I actually almost stopped at 3 miles because I was feeling the heat, but I just poured water on my neck and pushed on. So even though it was slow I was proud of myself for completing my planned run.
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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
June total to date – 150.52
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 training assignment was 8-12 easy miles. 12 is the number to make the weekly mileage come out right, but with a race today they weren't all going to be easy miles. Revised plan was to do a course preview as a warmup, run the race, and do an easy run afterward for whatever distance I need to get 12 miles on the day.
The day promised increasing temperatures. Per Garmin, when I set out to do the warmup it was 77º F (25º C) with 79% humidity. I misread the course map and took one wrong turn, realized what I'd done and came back, and got 3.25 miles of warmup in 25:10, for an average pace of 7:44 per mile. Since I didn't look at my watch for pace while running, I took that as an indication that I should have an okay race but probably not a PR. That, and the humidity was annoying. I stripped off my soaking wet shirt, put it in a plastic bag, dried off as best I could with the towels I brought, and changed into my singlet. At that point, I wished I had been clever enough to also bring another hat.
At gun time, Garmin reports 81º F (27º C) and 70% humidity. The course is fast and flat, but the weather is slowing runners down. Garmin thinks I ran the first mile in 6 minutes flat. At the mile marker on the course, I heard a readout of 6:12. Grabbed a swallow of water from the wax paper cup at mile one. Ran past the aid station at mile 2. Just concentrated on holding my pace for the most part, treating this like a long interval workout. Finish is around the warning track at Frontier Field (minor league baseball stadium), with the mile 3 marker near the middle of the outfield. I didn't think I had anything left to kick with and was holding steady. Garmin shows a slight increase of pace late in the race. Stopped the watch at 19:31. Official time was 19:32, 21st of 412 overall and 1st of 19 in the M 60-64 age group. Garmin says my average pace was 6:12 per mile on 3.15 miles; on certified race distance my pace averaged 6:18 per mile. Good enough for this weather.
Got a $15 gift certificate to Medved (a running store) for the age group win. I'll probably get some gels in flavors that aren't cheap online and/or brands and flavors that I haven't tried yet.
With 3.25 miles of warmup and 3.15 Garmin miles of race, I need 5.6 miles to get my 12. I'm already dressed for running, but it's hot and humid and I don't feel like more running on streets in the heart of the city. Get in my car and head toward home, then toward the FleetFeet Ridgeway store to run along the canal path, and before I get there I decide to go all the way to Ontario Beach Park and run near Lake Ontario and the Genesee River.
Garmin reports it was 84º F (29º C) with 66% humidity for this run. The wind was from the SSW at 11 mph, and really nice along the lake and river. When I got far enough upstream to be on the Riverway Trail, there were sections where I didn't feel the wind; those felt hot. And northbound felt hot pretty much everywhere. Got back to the car just past 5 miles, and ran OCD loops around the park to get my miles in. The post-race easy run came out to an average pace of 7:58 per mile, but pace wasn't really the point. It was just to get the miles in.
My race goals for June have been met. Now I just need to train well toward the Rochester Marathon, and of course remain uninjured.
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 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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It's been 24 hours since my race, I'm sore, but that's it, and the insane part of my brain is taunting me.7
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