June 2017 Running Challenge
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VydorScope wrote: »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
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.
So, I went back out and jogged 5 more miles near sunset. Was beat from running 10 earlier and then full days activities, and then back out, but at least I got my 15 in today.
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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
June total to date – 115.24
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.
Today's notes – I had time to run at 9:30 this morning, but felt a bit beat up and decided to give myself a few more hours of recovery. Afternoon would be the warmest time of the day, and sunny; running in the evening was indicated. The Medved Lemonade run would be perfect timing, but not long enough and no guarantee the pace stays as easy as I want it. So instead I went and parked near the restroom at the town park, and ran an out and back southbound on the Lehigh Valley Trail.
I'd never run that trail before, and it's been 3 years since I've biked it. There were a couple of minor changes early on, but there was all the shade I remembered. Of the 10 miles, I had maybe a mile fully exposed to the sunlight and about least 8 miles in mostly shade. And the temperature got down to 72º F (22º C) with less humidity than yesterday. It was a pleasant run.
It was also pretty. I thought about taking pictures, but I was wearing my summer hydration belt with the phone in the pouch. That made it less convenient to get the phone out than with the winter belt where I clip the phone's holster onto the belt. As I think about it now, maybe I could have managed it. Oh, well. Perhaps next time. For now, pretend I inserted 3 or 4 pictures of a trail with crushed stone surface and lots of trees on either side.
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)
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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@lporter229 and @girlinahat - I was a swimmer long before I was a runner(swi. Team in jr high and high school)- the swimmer trick (which doesn't work as well if you are sharing a lane with strangers, I will admit) but the reason lane lines are made of the little rings, is if you shove them to give yourself some slide room, you slide a ring over at each lap- we would usually slide in 10s - so 10 rings towards the end, and then move them back towards center for the next 10 laps
@VydorScope "planned to get up early forgetting I'm not a morning person" perfectly describes my attempt at getting up early to do a run this morning myself
@katharmonic I once lived in a tiny town, and the nearest fast food was nearly 60 miles away.... we literally would drive the 60 miles occasionally to find the Dairy Queen
Today was 1.9 of hills- was intended to be more like 3, but didn't want to get up, and when I did I still wasn't moving real fast. So did 2.1 at gym before weights tonight to make it to 4. If i did as well as I think I did at weights tonight, I don't think I will be running tomorrow lol
23.9/75
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June14 - 3.1 miles. Slow steady pace. Hot and humid today.
June total - 40.2/50.4 -
Daily Double. 8km this morning and 9.1km Club Run tonight up Pats Creek Trail.
Started out perfect tonight, 13C, Overcast and Slight Breeze.
Then the Wind picked up to 21km/hr (~ 13 mph ) and at about 2km it started to rain.
Wet Trail = Wet Shoes, Wet Shirt and Shorts. Turned at the Top and Burned down the hill. For a very short period I managed to get down to @MobyCarp avg Pace. It might have been only a few seconds, but for me it counts in my book. Avg Pace came in at 6:13/km.
Then the trail started getting muddy, slippery and dangerous so I had to pull back on my pace for safety/survival.
06/01 0 km – 160 km - 0 km – YTD 578.75
06/02 15.0 km – 145.0 km - 15.0km
06/03 11.5 km – 133.0 km - 26.5km
06/07 5.66 km – 127.34 km - 32.16km
06/11 10.5 km – 116.84 km - 42.66km
06/14 8.0 km – 108.84 km - 50.66km
06/14 9.13 km – 99.71 km - 59.79km – YTD 638.54 Pats Creek Trail
There is absolutely nothing wrong with Cinnamon Rolls. We accidentally startMNLittleFinn wrote: »I'm 218g into today, with 258g to go, but it hasn't been good carbs...cinnamon rolls, some candy/nuts mix, a Powerade and a bottle of Orange crush..
some of our Saturday Morning runs from a place called the Java Domain - Saturday Mornings = Fresh Cinnamon Buns ( Plumped Raisins, Almonds or Plain-Traditional ) come out of the Oven at 9:45 to catch the 10:00 coffee crowd. Before we start our run we pre-pay/order our choice and a coffee. Some of the non-regular people in the Java Domain must wonder what is going on as we walk in and sit down and then they serve us without us ordering or paying. Java Domain probably match's up to
Try ending your run at a Panera Bread. or a Bruegger's Bagels.
Looking at some of the Strava Data from the MFP Monthly Running Group I think I have a @Orphia Time Twin from Down Under. Except she is destroying me on the HM.
Estimated Best Efforts
_______My Twin_____Me
1k_____4:56_________4:38
1 mile__7:58_________7:34
5k_____25:18_______26:45
10k____56:46_______56:36
HM___2:06:23_____2:12:117 -
June Goal: Goal? We don't need no stinkin goal.....
6/1 nothin
6/2 4.00
6/3 4.00
6/4 4.00
6/5 rest
6/6 3.87
6/7 4.13
6/8 3.50
6/9 rest
6/10 6.12
6/11 3.50
6/12 4.00
6/13 rest
6/14 4.00
Total 41.12
Ticker is my goal for 2017 and progress to date:
upcoming races:
Volcano Rainforest Runs 10k 8/19
BlockThe Sun Run 5k Oct 14 (https://walk.aimatmelanoma.org/Hilo2017) (physical and virtual options available)
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Long run, 12.2 KM, new long run record! Slowly building up towards lengthening my regular runs from 40 minutes to 1 hour and my long run from 1 hour to something like 1h30.
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June goal = 60 miles
6/1....8 mile run
6/14...6 mile run
On vacation for 11 days. Had a great time in the Clearwater Florida area, celebrating 10 years of marriage.
Very behind in reading posts....hope to catch up before the end of the month. Did take some long walks on the beach and even talked my husband into walking with me...6.85 miles on one of the days. He's pretty resistant to exercise in general, but is realizing that he has lost a lot of fitness after retirement.
6/14...Decided to run a shorter run today due to impending thunderstorm. The weather was hot and muggy, 85 degrees with a slight wind. Very slow run, tried to stay in the zone...achieved 24 minutes. 81 minutes total run. Able to get the run in before the thunderstorm. Noted that it was hard to stay in the zone, heart rate increased quickly after starting the run.
I may make my goal if I can get 6 more runs in this month....I have scheduled my colonoscopy at the end of this month and the day of the prep, probably not going to get a run in that day.
Good luck to everyone racing this weekend! Be careful in the heat!
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June goal: 60 miles
June 15: 4.19 miles
June total: 19.34 miles4 -
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
Total - 55.3/90 Miles
Annoyingly todays run was meant to be 10k, i measured route on strava but whne I got back from run strava said only 6 miles, lost the 0.2 somewhere!4 -
I finally got a run in today (albeit a short one) after two days off! I had to cut it short due to a quad complaining and I feared I had strained it. Since recovery though I think it might turn out to be either nothing or at worst it might just be a minor twinge I have to be mindful of. Definitely not a sidelining injury, thank goodness!
I drove to the track today to do some sprint intervals. I didn't run there due to not having the extra time today.
I started with a little over a mile of a warmup before doing two 400m intervals. Both of them were the fastest 400m times I have run in this cycle at 1:58 and 1:56.
I also recorded a new max HR on the second one of 175. In that 400m run I felt I was slowing down at the end and kicked those final meters trying to make up for any lost time. It wound up being my fastest 400m despite how it felt and I saw my HR from glancing at my Garmin at 175 on the final 100m turn and also the same at the finish. And of course I was breathing so freaking hard! So that one might be my actual limit. Then again, I had been thinking I couldn't pass 170 just a few days ago, so we'll see if I wind up topping this later.
After that I planned on 8x100m intervals at maximum effort. After recent attempts at these I was ready to push harder and faster and could tell right away I was probably getting a new fastest 100m time, and did at 22.5, a full 4 seconds faster than previously. However my right quad was not happy and was telling me something in that strange language that quads speak.
I cooled off and started a second attempt at 100m but since my quad talked faster and louder I stopped right away and went back to my car and called it a day.
I'll keep an eye on this quad. It's the same one that started talking about a week ago on a different set of sprint intervals. I suspect I am pushing some strength limits ( duh, maximum effort sprints, duh) so I need to be mindful of that and avoid actual injury by overdoing anything. At the same time though, I have to DO IT!!
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
63.3 of 170 miles completed
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carolineb81 wrote: »
Annoyingly todays run was meant to be 10k, i measured route on strava but whne I got back from run strava said only 6 miles, lost the 0.2 somewhere!
I do not know how Strava works, but I spoke with RunKeeper about runs that ended up shorter after I uploaded the run to the server (not often, but very occasionally). They told me there is a "GPS Clean up" that runs to improve the accuracy of the data. So people that are really trying to reach a specific mileage should run a little further to make sure their distance survives he clean up. Strava likely does something similar.
--
Pastor Vincent
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VydorScope wrote: »carolineb81 wrote: »
Annoyingly todays run was meant to be 10k, i measured route on strava but whne I got back from run strava said only 6 miles, lost the 0.2 somewhere!
I do not know how Strava works, but I spoke with RunKeeper about runs that ended up shorter after I uploaded the run to the server (not often, but very occasionally). They told me there is a "GPS Clean up" that runs to improve the accuracy of the data. So people that are really trying to reach a specific mileage should run a little further to make sure their distance survives he clean up. Strava likely does something similar.
--
Pastor Vincent
thanks will do that next time. Was very annoying!0 -
Another day, another early morning start. Temps were already 79F at 4am, but that's still a lot better than what it'll be later in the day.
01 - 11.39
02 - 21.12
05 - 13.44
06 - 10.73
07 - 13.43
08 - 11.43
09 - 21.15
12 - 5.66
13 - 13.16
14 - 7.10
15 - 10.33
Total: 138.94 / 225 miles9 -
6/1- REST
6/2- 5.2 Miles
6/3- 19
6/4- 4.3
6/5- 4.2
6/6- 3.2
6/7- 8.0
6/8- REST
6/9- 3.2
6/10- 9
6/11- REST
4/12- 4.0
6/13- REST
6/14- 5
6/15- REST
Total: 65.1
Goal for June. Finish Marathon training well, taper well and run Grandma's well
Nominal mileage goal: 100
Today's notes: Rest day today, and that's just fine with me! I hopped on the scale this morning (I weigh every morning) and found I was the exact same weight (0.6# down from average) as yesterday, that's an excuse to up the carbs on day 2 of carb loading, right? Yesterday was a 3300 calorie day, I think today might be similar... Starting with 3 McDonald's hot cakes and syrup plus a 32oz powerade ( 162g carbs total)
We drive over to where we will be staying the weekend tonight. Today is also day one of the expo, so we'll be hitting it up right at 4:00pm, when it opens, to get out bibs (2 for me, 1 for her) for our races. Plan is to stay MAYBE 30 minutes at the expo, then make the 40 minute drive to the resort we'll be staying at, check in and chill the rest of the night.
Runner tracking is up, so I might post that info later, in case anyone gets really bored on Saturday.
Have a runderful day all!
....
2017 Races Scheduled
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 Trot
Possible? 2017 Races
7/15- Eugene Curnow Trail Marathon7 -
6.2 mile run today. Starting to get my body to understand the recovery run. Pace 10 minutes/mile. It felt comfortable and not forced. Accomplished one feat I had not as I ran without music for the first time. I wanted to try this and see if it made a difference. Halfway through I would say it seemed to take much longer but by the end of the run it was ok. Total for the month 84.7, 65.3 to go for the goal of 150.5
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MNLittleFinn wrote: »So, I miscalculated my calories/carbs/macros for the day. Carbs were 58% of calories at 508g.... but I will have eaten 3342 calories today...843 over maintenance.... But, being under my average weight for the last 4 weeks, there's no worry there... come on glycogen stores!
Food diary for today: http://www.myfitnesspal.com/food/diary/MNLittleFinn
Note, this is not my normal eating... go figure.....LOL
Only 58%?
seems like that's too much protein and fat for a carb load.
Here was mine:
http://www.myfitnesspal.com/food/diary?date=2017-04-26
http://www.myfitnesspal.com/food/diary?date=2017-04-27
http://www.myfitnesspal.com/food/diary?date=2017-04-280 -
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
6/6 10 miles - 50
6/7 5.4 miles - 55.4
6/8 10 miles - 65.4
6/9 4.15 miles - 69.55
6/10 14 miles - 83.55
6/11 REST DAY
6/12 10.5 miles - 94.05
6/13 10 miles - 104.05
6/14 5 miles - 109.05
6/15 10 miles - 119.05
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
Included 8x Hill Repeats and then 2 miles at threshold pace with 1 mile recovery in between.
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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
6/6 10 miles - 50
6/7 5.4 miles - 55.4
6/8 10 miles - 65.4
6/9 4.15 miles - 69.55
6/10 14 miles - 83.55
6/11 REST DAY
6/12 10.5 miles - 94.05
6/13 10 miles - 104.05
6/14 5 miles - 109.05
6/15 10 miles - One hundred nineteen point oh five
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
Included 8x Hill Repeats and then 2 miles at threshold pace with 1 mile recovery in between.
(Apparently I hit that magic number where my post needs to be approved. So I spelled it out.)
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Did my second 60-minute run today; actually a couple minutes over because I wanted to get to 5.5 miles. Average pace 11:15 so just a bit faster than last one. I was feeling so good running today. Just because.
My next run is another 60-minute run, and then the full 10k. I'm close!
June goal: 24.55 / 50
That's great!2
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