June 2017 Running Challenge
Replies
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PastorVincent wrote: »*gulp*
So I did it, I registered for the "STOP DROP AND RUN" race. A fireman's obstacle course, which includes fighting a real fire. Guess I better consider putting some cross training in my plans with lighter fluid or something...
http://www.monacafire.com/5k/register
Man, your training is gonna be on fire! *boom ching*
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PastorVincent wrote: »*gulp*
So I did it, I registered for the "STOP DROP AND RUN" race. A fireman's obstacle course, which includes fighting a real fire. Guess I better consider putting some cross training in my plans with lighter fluid or something...
http://www.monacafire.com/5k/register
Man, your training is gonna be on fire! *boom ching*
I think this calls for... http://instantrimshot.com/index.php?sound=rimshot&play=true2 -
WhatMeRunning wrote: »Garmin recovery advisor says I need 24 hours of recovery,
I wouldn't pay a lot of attention to the Garmin recovery advisor. It pretty consistently tells me I need 11 hours of recovery after a 2 mile warmup.
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My running goal for June? Every. Damn. Day... and so far I am on a 34 day running streak averaging 3.5 miles per day.8
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I don't rely on for actual recovery time at all, but I do like to compare the estimates of different types of workouts. That's a very similar time to what I usually get on 3 hour long runs, and is pretty much the only reason I even paid attention to it today. I would also tend to get around a 3.4 Aerobic TE on a 3 hour long run as well. I don't know how they calculate that thing, but it was an interesting comparison, I thought.WhatMeRunning wrote: »Garmin recovery advisor says I need 24 hours of recovery,
I wouldn't pay a lot of attention to the Garmin recovery advisor. It pretty consistently tells me I need 11 hours of recovery after a 2 mile warmup.
As for how I'm planning my recovery time, it's a bit up in the air at the moment. I am finding I need more recovery after these faster efforts than after long runs. I suspect that is temporary (I hope) and I can then just do like before and usually get along with an easy day in between workouts. Right now an easy day after one of these faster workouts is a bit more than I can handle. I need to do those days as recovery instead, it seems.0 -
@JessicaMcB Sorry about Banff. What courage and determination to run coming off of an illness like that.
Welcome @MoWheels and @azellz. This challenge will go on and on. Each month a new challenge.
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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
6/16 4 miles 123.05
6/17 14 miles 137.05
6/18 REST DAY
6/19 10.5 miles - 147.55 << 1510 ft. elev gain
6/20 8 miles - 155.55
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
Cut the run short to an 8 miler this morning. My body was just to sore from yesterday's Madkin madness to run the entire 10 I was hoping to do.
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@RunnersLament good goal but be ok with scheduled off days for rest and recovery. You'll see some great runners here and they take days off as part of their plan to let their bodies heal.2
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RunnersLament wrote: »My running goal for June? Every. Damn. Day... and so far I am on a 34 day running streak averaging 3.5 miles per day.
@RunnersLament - Welcome! We don't see a lot of streak runners here; I'll be interested to read what kind of things you need to do to stay healthy enough to keep the streak going. I had a 13 day streak recently, and was REALLY ready for a rest day when it rolled around; but I train fairly hard and rest days are important for me.2 -
I'm sure someone here has experience to help me.. I have Superfeet hard sole, flat feet insoles in my work and running shoes. How do I know when they're worn out and past their prime? Do you just figure they're worn out when the shoes get worn out? And if anyone has a recommendation for a better brand or somewhere that sells them cheaper than the running store, I'd gladly listen!
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@PastorVincent at one of my hospitals, they had a fire setup to teach us how to use a fire extinguisher instead of just watching videos how. The fire extinguisher they made me use was almost as tall as me and I failed at putting out the fire. I had trouble aiming it at the base of the fire. My boyfriend at the time was a firefighter, helping them with the training. He was embarrassed to know me. I think I can say I failed that training and won't be signing up for any firefighter obstacle 5k's haha4
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@PastorVincent at one of my hospitals, they had a fire setup to teach us how to use a fire extinguisher instead of just watching videos how. The fire extinguisher they made me use was almost as tall as me and I failed at putting out the fire. I had trouble aiming it at the base of the fire. My boyfriend at the time was a firefighter, helping them with the training. He was embarrassed to know me. I think I can say I failed that training and won't be signing up for any firefighter obstacle 5k's haha
Great! That is the confidence booster I need!
Though I based on what I have read about the course I think we will have to try to put out a car fire with a hose from a truck. 1 -
I'm sure someone here has experience to help me.. I have Superfeet hard sole, flat feet insoles in my work and running shoes. How do I know when they're worn out and past their prime? Do you just figure they're worn out when the shoes get worn out? And if anyone has a recommendation for a better brand or somewhere that sells them cheaper than the running store, I'd gladly listen!
@hesfeld -
I started using Superfeet Blue when my podiatrist sold me a pair. The sound track is that they're good for 500 to 600 miles, or longer than one pair of shoes but not as long as two pair. I dimly recall someone in a running store telling a customer that if they showed white streaks it was time to replace them. I like my feet, so I don't let them go that far.
I figure I put a pair of Superfeet in my new shoes, and discard them with the shoes when the shoes are worn out. I'm getting more miles out of the shoes since I started using Superfeet, but Saucony has also updated the Kinvara since then. So I'm getting around 500 miles per pair as opposed to between 300 and 400, but I don't know how much of that is Superfeet vs. the insoles that came with the shoes, and how much is improvements in the Kinvara over time.
The cheapest I can find Superfeet is usually eBay, sometimes Amazon. Last 3 pair I bought were $35.95 each; I think they're around $50 in the store now. (They were $45 when I started buying them.) How good a price I can get varies over time. Sometimes I can only get them about $5 cheaper than the store from shopping online, sometimes I can do better. I have to be careful on eBay to get new instead of used. I don't trust used to be untrimmed and I don't know how many miles are on used.
So effectively, the 3 pair of shoes that will get my current batch of Superfeet cost me $36 more than the shoe price. I can live with that, because I buy old model shoes cheaper than list for current model.1 -
Welcome, welcome to @mhollan9, @MoWheels, and @azellz!
@MrsKGrady, great job on your 5K and pics looks awesome.
@JessicaMcB, wow so impressed that you ran a marathon coming off being sick. Congratulations on finishing!
@RespectTheKitty, love you in that shirt. Great pic. (Mine's on it's way!)
No run for me today - haven't gotten to the point where I can run every day. I'll go to the gym to do some strength-training or elliptical later on.
Happy running!4 -
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I'm sure someone here has experience to help me.. I have Superfeet hard sole, flat feet insoles in my work and running shoes. How do I know when they're worn out and past their prime? Do you just figure they're worn out when the shoes get worn out? And if anyone has a recommendation for a better brand or somewhere that sells them cheaper than the running store, I'd gladly listen!
I wear the Superfeet green in my running shoes and the people at the running store said change them every other time I change shoes so every 600-1000 miles. I've yet to find a cheaper source, sorry.
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C25K
6/1 W1D3 1.83 mi
6/3 W2D1 2.08 mi
6/5 W2D2 2.11 mi
6/7 W2D3 2.13 mi
6/13 W3D1 1.93 mi
6/15 W3D2 1.94 mi
6/20 W3D3 1.84 mi
Total 13.86 mi
Non C25K
6/20 #mymile 1.0 mi5 -
RunnersLament wrote: »My running goal for June? Every. Damn. Day... and so far I am on a 34 day running streak averaging 3.5 miles per day.
@RunnersLament - Welcome! We don't see a lot of streak runners here; I'll be interested to read what kind of things you need to do to stay healthy enough to keep the streak going. I had a 13 day streak recently, and was REALLY ready for a rest day when it rolled around; but I train fairly hard and rest days are important for me.
Thanks for the Welcome!
I have an entire regimen I follow that helps keep me moving... and one of those things is to just keep moving.
I have been running for years and am fairly tuned in with my body. Streak running is not for everyone and certainly not for the novice runner.
My day starts at 5:00 am most days. I wake up, stretch, do some light yoga poses and head out the door for a few miles ( I also Intermittent Fast). Consistency is just critical. If I take an easy day, I make up the distance to maintain my average (i.e. if I ran 2 miles yesterday, I would run 5 today to keep that 3.5 mile average). I generally never run less than 2 miles per day, and never ever increase my weekly volume by more than 10%.
Post run - It's stretch, the Stick, shake (a protein shake), and shower. Then off to work.
I work at a standing desk and stretch and walk frequently thru the day which helps in a big way. It is not uncommon for me to hit 20,000 steps per day.
When I get home... I'll stretch again, use a Stick roller and then take the kids for a walk. Occasionally, if work follows me home, I have a treadmill in front of my computer and will walk and work.
I've had a few Achilles injuries over the years that need some babying. Before bed, I'll do some self massage focusing on my calves, ankles and feet and I sleep with Compression sleeves.
I suppose most of what I do focuses on consistency and common sense... one has to listen to your body and know when to go easy.
Like I say... consistency and after awhile it becomes routine.
Not to say that there isn't a little crazyness in my life either. While my wife accepts my running... I half expect one weekend she'll hide my running shoes to keep me in bed a little longer. But there is always barefoot running...
Cheers,
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@MobyCarp Thank you for that tidbit. I could not find the lifespan anywhere. I have two separate pairs so I think my work shoes I wear almost everyday are getting close to end of life. My running store have them for $50, so $35 sounds way better. I mean I'm all about supporting local, but if I buy two pairs at a time, it hurts a little.
@PastorVincent Superfeet is a brand of insoles that the running store recommended to me for foot pain. I have super flat feet and used to have custom made insoles. These I think are the next best thing. After using them, they totally made the pain in my feet go away. They have different arch types (flat feet, high arches, etc). I swear by them and want some for every pair of shoes, since I slack at changing them to whichever shoe I'm wearing. They do take a couple days to get used to so don't discount them at first if you're a little sore after wearing them. I stand all day and don't even realize I'm wearing them now.
@ctlaws44 I'm not sure if you saw MobyCarp's post above yours, but he's saying Amazon or ebay can have them cheaper if you trust sources like that. But thank you for your input!! I appreciate it.1 -
@hesfeld Interesting. I have very high arches (Native American ancestry) and used to have fancy expensive orthopedic inserts because of some weird defect in my ankles causing my feet to land wrong (opposite of pronation but forget the name), but they wore out and not really wanting to spend the hundreds of dollars they cost to replace them.1
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@skippygirlsmom LOVE that Skip has a friend from her homeland! Aww I bet thier reunion was moving.
DH wants to adopt but I ruined 3 kids already and I just wanna be selfish as I slip in to my 50's. He has no kids. I don't think he truly understands the demands and responsibilities. He wouldn't be able to chat on FB for 6+ hours a day (unless he adopted a teenager). Even then, teens still need that parental involvement. He can remember to feel the dogs.5 -
1/6 2 miles easy
aid station support for Burrington Blaster race
2/6 post-work swim (30 minutes)
3/6 5.5m run along the river to collect car
4/6 walk to pub (lazy day)
5/6 general walking (lazy day)
6/6 re-starting Stronglifts 5x5 - squat, bench and row just with the bar. Hamstring twinging.
afternoon swim - much much better than the previous swims - getting the hang of breathing a bit more now - like remembering to breathe in!!
7/6 1.76 miles plod. Need to run further, this isn't far enough for me to get into the groove of it so it feels awful
8/6 3.57miles. working my way back up to more regular running. legs still aching somewhat from the strength training.
9/6 swim
10/6 7 miles including Parkrun
11/6 quarry swim
12/6 rest
13/6 3.7miles
14/6 rest
15/6 London for a course so lots of walking!!
16/6 3.6miles
17/6 10.3 miles run/walk
18/6 Open-water swim training
19/6 rest
I've started incorporating some fartlek-type running into my Tuesday runs. I realised that I seem to be getting slower and slower, so really if I'm ever going to get any faster I need to practice it. Totally unscientific. I vaguely measured a couple of sections of my usual route, so when I hit them (around 400 yards) I speed up the pace as much as I can without dying. It's not pretty.
I've also been doing more swimming. I bought a swimming wetsuit, dipped in a local quarry, then did an introductory course on open-water swimming to try and teach me how to sight and not swim in circles. The water is a surprising 18 degrees C at the surface. We are having a heatwave here at the moment, meaning we are all sweaty and lethargic at temperatures you guys face daily. That's the British for you. The sun comes out and we rush out to lap it up, then start moaning half an hour later that it's too hot.
I had a great (not that great) run Saturday. A friend of mine is walking the length of Offa's *kitten*. It's 177 miles of National Trail, following the line of a saxon earthwork intended to stop the English being infiltrated by those pesky Welsh. Now we just beat them at Rugby (sometimes, that statement will no doubt come back to haunt me). She's walking the route over several weekends, so the logistics are a nightmare, as there's no real public transport. I agreed to start from her Saturday finish point, run eight miles to meet her, and then walk back to the finish with her (and my car). I didn't look properly at the map. We have lovely maps. The greatest mapping system in the world. Contours and tiny features (such as a pile of stones) are marked on the map. You can see the elevation and how mean that elevation is at a glance. If you look properly at the map that is.
I didn't. I hiked uphill for five miles before collapsing in a heap and weeping at the thought that I'd never meet up with my friend. I sweated in the heat and humidity that wouldn't let up. I had a stand-off with a field of cows with their young who weren't going to let me along the path. Every time I tried to go round them, they played the game of let's go and stand in her way. Cows are big. So a quarter of a mile detour through cowpats and maintaining eye contact I made it round, only to enter a wood with evil flying chompy things. Horse flies are the devil. If you keep moving they are less likely to get you, but they like to latch on with sharp jaws and make you bleed.
Everything was up. there was no down. Had I looked at the map I'd have seen a car park with an ice cream van where I could have begun the run, done a short but steep uphill, then run along a lovely ridge with a gentle breeze. I wouldn't have felt such a fraud at all the people thinking I was a runner and saying 'well done' when all I was doing was walking and swearing.
But then, when I was giving up and worrying because there were at this point TWO versions of the path and I could easily miss my friend, I saw her waving. Hurrah!! got to the top of the hill, and walked down again. Yes, I needed that beer.
note to self. Look closely at the map. PLAN your trip. Also noted - Wales can be really pretty.
Races/events:
1st June - Burrington Blaster 8k ish moorland race - Helping on the Aid Station not running
30th July - Dorset invader HM9 -
@elise4270 ha ha I doubt you ruined 3 kids - we all know parenting takes lots of time. Kelsey is one of 4 kids she stays in touch with that was in the same orphanage.2
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@girlinahat Great story and pics! I might suggest bug spray next time in addition to looking at the map. 0
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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
6/16- 3.1
6/17- 26.2
6/18- REST
6/19- REST
6/20- REST
Total: 95
Goal for June. Finish Marathon training well, taper well and run Grandma's well
Nominal mileage goal: 100
Today's notes: Rest day number 3. Tomorrow I'm going to try a run. My trail running buddy offered to hit the trails with me at 0500 tomorrow, and I took him up on the offer, since I did indeed add another race to the schedule.... Never ask trail runners if adding another (trail) race is a good idea...LOL
Have a runderful day all!
....
2017 Races Scheduled
6/16- William A Irvin 5k
6/17- Grandma's Marathon 4:24:06
7/15- Eugene Curnow Trail Marathon
8/19- Rampage at the Ridge 5k OCR
9/23- Ely Marathon (full)
10/21 Wild Duluth 50k
11/23- TBD 5k Turkey Trot3 -
@girlinahat Obviously no one has told the mods that Offa's Kitten is a long-distance footpath in Wales and not an insult.2
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WhatMeRunning wrote: »Garmin recovery advisor says I need 24 hours of recovery,
I wouldn't pay a lot of attention to the Garmin recovery advisor. It pretty consistently tells me I need 11 hours of recovery after a 2 mile warmup.
Mine tells me to move 10 minutes after I'm done with a HM. ha ha
I agree on the superfeet, Skip wears them and out there go when she retires a pair of shoes around 400 miles for her.2 -
@MNLittleFinn - 2 words about tomorrow's run. Ok, 3 words. SHORT, SLOW, and EASY. The point is recovery. Then you see how you feel for running after tomorrow.
I hope those trails aren't technical.2 -
@MNLittleFinn - 2 words about tomorrow's run. Ok, 3 words. SHORT, SLOW, and EASY. The point is recovery. Then you see how you feel for running after tomorrow.
I hope those trails aren't technical.
Right, cause all runners will listen to that advice 4
This discussion has been closed.
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