June 2017 Running Challenge
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WhatMeRunning wrote: »But I have run in storms before and had a couple close lightning strikes. I don't like continuing to defy the ridiculously low odds of a lightning strike because, well, it's one strike and you're out, and those odds are improved greatly when you're outside running in a storm with lightning.
Very contritely.
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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)
6/5 - 6.25 mile recovery run
6/6 - 9 soaking wet miles
6/7 - 8 miles w/summer track workout (4x1000m w/400m recoveries)
6/8 - 10 miles (daily double: 6 & 4)
6/9 - rest
6/10 - NYRR Mini 10k (6.3 miles - 58:09)
6/11 - 13 mile slow, hottt, long run
6/12 - 8 mile rather hot run
June Total: 88.75/140
689.6 miles/2,017 miles - goal for the year
@hanlonsk thanks for the feedback about the odd chafing spot, I never would have thought of that!
@cameronheel congrats on running that 10k distance, you are going to rock a race in the fall for sure!
Got my 8 miles in last night, including a decent hill climb (trying to throw them in wherever I can, since I'm still nervous about the elevation gain on my HM a week from Sunday). It was 93°F when I set out, but had dropped to 86° by the end, and the breeze had picked up. That 6° difference and increased breeze, plus the sun getting lower in the sky, made SUCH a difference to how warm it felt.
Fortunately, the heat wave has broken, and we're only expecting a high of 84° here today. This means I should be able to survive tonight's Rockland Road Runners summer track workout, lol.
And, it's a taper week for me, woot! Will only be putting in 38 miles this week. (it still blows my mind that I'm using the word 'only' for a 38 mile week, wtf?!
) 7 -
Quick question... since the warmer weather, I have really been dragging in getting through my runs, albeit partly my fault for waiting until about 10a for my weekend runs. I've been trying to stay hydrated throughout the days drinking 10-12 cups of water a day. I've also been focusing on trying to finish the day more balanced with my macros, but has still been a struggle to hit the protein goal. So, now for the question... electrolytes... is there any benefit to drink a sports drink before a run or is it strictly more effective to drink afterwards?
I have taken a couple days off from my running to give my body a little break, but plan on getting back to it tomorrow.
Personally I've found that electrolytes before a run help tremendously. Also taking sips of g2 during helps. I just leave a bottle in the bushes and run a loop.4 -
MNLittleFinn wrote: »Random carb load question. With my race coming up in 4 days, I'm still kind of stumped on WHEN to start my carb load.... When articles say to start 2-3 days before race day, it kind of annoys me, and my daddy caycare/summer school/tapering brain can't handle that.
So, the question is, do I go into carb loading Tomorrow (3 days before) or wait until Thursday (2 days before)? I have the carbs ready to go, it's just a matter of making sure I take them to work and such.
My advise is 3 days. You are not just trying to refill your carb stores but are actually trying to go into glycogen overload (temporarily store more carbs than you normally would). This requires a building over a period of 3 days. I don't think 2 days is enough.
https://therunningstan.blogspot.com/2015/11/my-marathon-taper-and-carb-loading.html
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WhatMeRunning wrote: »Well, Im disappointed now.
I'm going to lose my *kitten* today without getting a run in two days in a row. I could run later in the heat if I hated my life, but I'll probably wait until tomorrow.
Haha! Aww.... Sorry you missed your run.3 -
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
I was struggling today - no idea why. It was humid and buggy so I ended up traumatizing myself again by inhaling another bug. I am probably going to end up with runners malaria/Dengue Fever/Zika/West Nile Virus before the summer is over. That's if I don't die of terminal bug asphyxiation on one of my runs.
In other news, the weather is supposed to hit a high of 100 for the first time this summer on Saturday. I scheduled a 5K -- It is going to be a hot, humid craptastic race. The Texas summer suckfest has begun.
(June miles to date) 78/150 (June goal miles)
Upcoming 2017 Races:
6/17 = Verns no Frills 5K
10/28 = Hill Country Halloween Half Marathon
12/10 = BCS Half Marathon
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KatieJane83 wrote: »This might be a silly question, but is there a particular hill length and/or grade range to aim for when doing hill repeats? Or is it whatever you can handle/feel like/mimics race course conditions you're training for?
I found 3 articles. One says 6-7% grade and another says 4% grade. And a third says 5-8% grade.
So anywhere between 4-8%? LOL Here's the thing, you want it to be a challenge and feel it work your core and leg muscles, but you don't want it to be so hard that you have to run out of form to do them. Maintain proper form as you run up the hills. Common mistakes are:
1) hunching over - Instead keep everything straight and inline from neck to ankles. Like a string going out your head pulling you into the sky.
2) keeping your shoulders and/or fists tensed. Upper body is relaxed. instead, tighten your stomach and glute muscles. (remember to keep an imaginary quarter wedged between your butt cheeks). Run like your carrying potato chips or raw eggs in your hands. Allow hands to swing closer to your hips as opposed to your ribcage. Arms bent at 90 degree angles and even allow your elbows to "sag" as opposed to "rise up".
3) dropping your head - Instead look forward about 50 feet ahead of you. Also, don't look into the sky. head should be level so you can get maximum air flow in you.
4) dragging your feet - "butt kick" your feet up off the ground and maintain higher knees as you follow through on the swing part of your gait. keeping your knees relaxed will keep a flexed knee in your approach to prevent over striding.
5) over exhausting - making the workout so hard that your breathing is hyperventilating to the point that you no longer can maintain proper form. keep the grade challenging but not exhausting and the length of the run short enough to maintain good form. This also means not getting enough good recovery. You want to start each repeat fully recovered. if you go into the next repeat still breathing heavy, you will not be able to give that particular repeat your best.
http://www.runnersworld.com/race-training/mastering-hill-workouts
http://running.competitor.com/2016/.../why-hill-repeats-make-you-a-better-runner_146676
http://www.active.com/running/articles/7-hill-running-workouts-that-increase-power
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@Stoshew71 wow, thank you so much for that post, it was very helpful!!! I have a couple good hills of varying grades that I can use for this purpose.0
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Quick question... since the warmer weather, I have really been dragging in getting through my runs, albeit partly my fault for waiting until about 10a for my weekend runs. I've been trying to stay hydrated throughout the days drinking 10-12 cups of water a day. I've also been focusing on trying to finish the day more balanced with my macros, but has still been a struggle to hit the protein goal. So, now for the question... electrolytes... is there any benefit to drink a sports drink before a run or is it strictly more effective to drink afterwards?
I have taken a couple days off from my running to give my body a little break, but plan on getting back to it tomorrow.
The only benefit I personally see with drinking a sports drink before a run is the sugar. If you maintain good electrolytes as part of your regular diet, then you shouldn't need them just before a run. The electrolytes however is crucial part of recovery.
Re: The whole hydration discussion
So here's the thing you don't want to get caught into the whole I have to keep properly hydrated 24/7/365. Companies like Gatorade and PowerAde paid lots of money on "research" citing the whole importance to keeping hydrated. Why? because they want to sell their product and more of it.
Now you don't want to be dangerously dehydrated especially while running and in the summer heat. But being a little dehydrated and electrolyte deficient as a result of a workout is actually a good training stimulus. It forces your body to make certain adaptions that will make you a better runner. Obviously in races and important workouts where you focus on performance you will want to be in tip top, but for general training, I would not get caught up in on the run hydration, but focus more on your post workout recovery. You don't want to die or compromise your workout, but being "uncomfortable" is actually good training.
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June 1- 2.8 miles(first run back!)
June 2- 30 minutes swim (800m)+ 30 minutes yoga
June 3- 3.6 miles+ 30 minutes stretching/PT
June 4- P90X3 Challenge
June 5- 32 minute swim (850m)
June 6- P90X3 CVX Cardio + 20 minutes stretching/PT
June 7- 25 minutes swimming (650m)
June 8- 30 min strength (back, shoulders, hamstrings and glutes), 28 min walk/run w/ Stella+ 10 min stretching
June 9- 30 min swimming (850 or 900m?)+ 15 min stretching/PT
June 10- Rest/ Travel day
June 11- 3.5 mile road/trail run + 15 minute stretching/PT
June 12- P90X3 Warrior+ 20 minutes stretching/PT
June 13- 4 miles + 20 minutes strength training+ 10 min stretch/PT
June 14- 36 minutes swimming (1000m)!WhatMeRunning wrote: »
@lporter229 - ...or you could swim 950m next time and know that you averaged at least 900m each time!
Damn you @WhatMeRunning ! This morning after I hit my 900m possible distance PR, all I could think about was this post. So of course, I HAD to do another lap. And then, of course, I was ONLY 1 lap away from 1000m, so of course, I HAD to do another lap. Long story short, I swam 1000m today! It did take me an extra 5 minutes to get there, but it felt great to hit that mark...and know for sure that I did. Feels pretty good when I think back to my 500m swim just 6 weeks ago. Thanks for the added push!
I have also logged two runs since I last checked in. I did 3.5 miles at my BIL's in Greensboro on Sunday. I ran from his house down to the lake trail, did about 2 miles on the trail, then ran back. The run was way slow, maybe partially due to the late morning heat, partially due to the trail terrain, but the nice thing was that my legs did not hurt one bit!
Contrast that with last night's run. My left hamstring was nagging me from the get go. I managed to do 4 miles, with each one getting progressively faster as my legs loosened up, but it was a bit of a struggle as I realized that my left hamstring could probably benefit from some additional rest. The irony is that my right hamstring was the one that initially gave me problems. I think the left caught up as it was being asked to do all of the compensation work for the right. Boston was likely the straw that broke the camel's back. The good news is that the right one is probably about 90% healed (left, maybe 65-70%), so it does happen, just takes time. I will continue to take it slow and easy and pay close attention to my form. I may revisit using my Kinvaras, just to see if they make a difference now.
Total miles for month 13.9+ about 2 miles with Stella. So maybe it's about 150 miles short of where I started the year, but at least it's 13.9 miles more than last month! Looking forward to another P90X3 video this evening. Have I mentioned yet that I love these videos
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@9voice9 I looked up Mercer, she wants to go into communications, now she is thinking sports reporting and their communications program is more liberal arts theatre type of studies. She is looking at Shorter in Rome, GA. University of South Alabama in Mobile, Millsaps in Jackson, MS and Martin Methodist in TN. I'm looking for another job ha ha. She said she will only run if it helps her tuition (well duh little girl no kidding) LOL She's also open to 2 years at our community college first.
@ddmom0811 thanks. 5 are still in the hospital including one of Skip's friends who we originally thought came home. One of her friends was ejected from the bus through a window, he said he was laying on the side of the road up against the guard rail he just hit and the bus was coming towards him. How do you get THAT memory erased?
@whatmerunning nothing worse than planning around the weather and having the weather change it mind. ugh!3 -
Congrats on swimming a full kilometer @lporter229! That is amazing!
You know, you could swim 1150 meters next time and your average for all three swims would be 1000m each! 6 -
WhatMeRunning wrote: »Congrats on swimming a full kilometer @lporter229! That is amazing!
You know, you could swim 1150 meters next time and your average for all three swims would be 1000m each!
Why don't you just go run or something!6 -
lol @lporter229 - it sounds like you had a similar swim experience to me the other day - I THOUGHT I'd reached a kilometre, and then figured I could just keep going to hit the mile, then realised my sportswatch was badly recording laps so I didn't know whether I'd done a kilometre, a mile, or none of the above!!!
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On the hydration, food, what should I eat/drink before and during training. If I understand this correctly for training it's ok to be at a healthy deficit.(You don't want to be so low you could be hurting yourself) You also need to train your body to accept and replenish during an event, so that doing so isn't a shock to the system and so you can figure out what will work. No pain, no gain and too much pain, no gain. I think for those of us who are new to this, its also a case of trying to figure out what's best for our bodies. Advice from our well informed veterans of the long run is wise but what works for them is not guaranteed to work for you.3
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girlinahat wrote: »lol @lporter229 - it sounds like you had a similar swim experience to me the other day - I THOUGHT I'd reached a kilometre, and then figured I could just keep going to hit the mile, then realised my sportswatch was badly recording laps so I didn't know whether I'd done a kilometre, a mile, or none of the above!!!
I know that feeling! I thought about buying a lap counter, but then I would be trying to remember if I counted the lap or not. Well, at least we both got a good workout in!1 -
Out for a lovely seafront run into town but legs wouldn't work so only managed 4.6k of my planned 10k. Was hot (only 25C so nothing compared to some of you but first 20C+ run of the year for me!) Plus bad headwind didn't help! Then walked the remaining 8k. Decided to walk partway back, then thought I'd try to run again and did another 3.2k which brought me to a lovely seafront pub where I'm now sat enjoying a deserved pint. Every cloud...
11-June: 6.50km easy
13-June: 5.18km steady
14-June: 4.59k *slow* + 3.18k easy
Upcoming Races:
9-July: Southend HM6 -
cburke8909 wrote: »On the hydration, food, what should I eat/drink before and during training. If I understand this correctly for training it's ok to be at a healthy deficit.(You don't want to be so low you could be hurting yourself) You also need to train your body to accept and replenish during an event, so that doing so isn't a shock to the system and so you can figure out what will work. No pain, no gain and too much pain, no gain. I think for those of us who are new to this, its also a case of trying to figure out what's best for our bodies. Advice from our well informed veterans of the long run is wise but what works for them is not guaranteed to work for you.
It's okay to be at a *modest* deficit; you don't want to be targeting fast weight loss while training for distance running. The catch is, it can be hard to tell exactly what maintenance is as your activity level changes. Yes, I run more miles in the heart of marathon training; but I also back off more on my rest days. I target maintenance, and end up losing a pound and having to eat to regain it. Nice problem to have, I know.
It's something of trial and error to find what works for you before/during a long run. I tend to do long runs in the morning with groups, frequently as a pacer. I get up way early and have my full, normal breakfast, about 700 calories. Other people do well with minimal eating before the long run; it's common to hear someone say they'll just have a banana or some toast and peanut butter. Still others like to do some or all of their long runs fasted. You just have to try things and see what works for you.
As the long runs stretch longer, the issue of runner's trots can come into play. I've found that I need to watch how much fiber I consume the day or two before a half marathon or marathon, and I need to forego that cup of coffee and apple before a long run in the morning. But again, this is such an individual thing that you just have to pay attention to what your body does and learn what works for you.
Hydration - there is such a thing as drinking too much while running. The first sign is that you feel water sloshing around in your stomach. At that point, the best thing to do is just stop drinking until enough is absorbed that the sloshing stops. But under-hydration is more common in the summer. Carry water on your long run. Carry some form of electrolyte replacement. I use Nuun, which is popular. Some people do well with Gatorade. Some runners dilute Gatorade with water. Tailwind is the same idea, different company and marketing approach. The whole hydration/electrolyte/fuel issues while running are inter-related, and you have to try different things to see what works for you. One size does not fit all.
After the long run, you may be hungry. You'll want some more fluid and something to eat. If controlling your weight is an issue, you also need to control how much you eat post-run. Again, this is something of a learning process to figure out what will satisfy you and also not be too much to maintain a stable weight. After long training runs, I drive home and have total control of what I eat from my own kitchen. No problem. After races, what is offered varies by race. The further it is from what I normally eat after training, the harder it is for me to judge how much is enough. But too much water after a race is a non-issue; even if I overdo it, the worst thing that happens is I need to use the restroom pretty often.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
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 I planned to get up early and run before it got hot - forgetting I am not a morning person and never have been. So it was like 9 or so by the time I got out there and it was already in hot and humid. I was dripping with sweat by the end of the first mile. I just could not get any pace going. I had planned 15 miles, but I was out of water long before that and my tech shirt was saturated. I might go back out later this evening and make up the 5 miles. It will not be the same, but better than 0.
Also, I tried to text my wife to buy me an ice cream cone on the way home but sent the text a little too late and she was already almost home
Ah well.
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Pastor Vincent4 -
Pastor Vincent slipping on a run because its hot God will understand but "No Ice Cream" sounds like a mortal sin to me. lol6
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