June 2017 Running Challenge
Replies
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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
6/19 – 9.77 easy
6/20 – 8.38 warm up, speed work, cool down
6/21 – 10.22 easy
6/22 – 0.86 aborted warmup and easy run test
June total to date – 179.75
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 – Short distance, long story. Skip ahead if you like; writing it out is therapy.
Tuesday I realized that this year July 4 (US Independence Day) falls on a Tuesday. There will be no club practice that day, but it's a popular day for races. I looked ahead, and the scheduled workout on the marathon plan for that date is an interval pyramid: 1 x 800, 1 x 1000, 1-2 x 1200, 1 x 1000, 1 x 800, all at I pace, all with same time recovery. If I do the 2 intervals at 1200, it adds up to 6K, or about 3.7 miles. But there is no club practice with other runners on the track, and there are fireworks in the evening; so to do that, I'd have to go to a track during the day, which will typically be hot.
I thought about that, and yesterday evening I registered for the Firecracker 4 Mile on July 4. Gun time is 8 AM, before it will be ridiculously hot. It's close to the amount of fast running called for by the workout; a little long, but in a 4 mile race I'll average a little slower than I pace. Close enough. The race itself is meaningless, other than as a venue to run fast that day.
At that point, training was going along right as expected. I'd get beat down a bit, and recover on rest days and easy running days. Wednesday evening's run felt great, so I registered for the race in the evening after running.
Today I went to club practice, and it was kind of demotivating weather. It was warm, but not too warm. It was humid, but not killer humidity. Just warm and humid enough to make me not feel like running fast. Oh, well. Go with the habits. Set out for the warmup with another guy, and I'm okay with slowing down to his warmup pace. The weather starts feeling a little cooler and more reasonable for running. Then a quarter mile into the warmup, going up a minor incline, I feel a twinge in my right Achilles. There is a sharp click in my head, and I shift from denial mode to hypochondria mode. I stop running and walk back to the track.
My mother used to tell me that getting old is not for sissies. She was right. I have some arthritis in my right foot. After having various tingling sensations in the foot and migrating up the ankle and into the calf, I had my podiatrist do an x-ray. It shows that at some time in the past, I had an undiagnosed stress fracture of one of my metatarsals that healed thicker and elevated. This results in the toes being of different relative length than they should be, which puts pressure in different places and can cause secondary issues. It's not bad enough to be worth surgery, and the podiatrist told me to just go run on it and figure out how to adjust so nothing hurts.
The right foot situation results in my having many minor twinges in the right foot and ankle that don't mean anything. I've been having them all along. But now that I'm in hypochondria mode, I think some warning twinges from the Achilles got lost in the meaningless twinges. I first noticed a twinge that really felt like the Achilles this afternoon, coming up the stairs from the basement. Then on the warmup, going up an incline.
One of the causes of Achilles tendinitis is excessive uphill running.
So I get back to the track. I want to do cone touches for the Achilles, because I've been letting them slide. There is nothing the right height for a cone. I find a bench that is too high, set my water bottle that is too short up next to it, and with those visual clues make do with an invisible cone.
The good news is, I could do the cone touches. The bad news is, they were definitely harder with the right foot as the plant foot.
I skipped the lap of drills. Did some easy running on the track (so I'd be close to base if I had to stop) in the contra direction. The Achilles ached a little, but the ache faded in a quarter lap. Then it came back a bit past 2 laps. Stop there, for a total running distance on the day of 0.86 miles. Walk a few more laps of the track, because I need the movement mentally and I was pretty sedentary earlier in the day in anticipation of running 10 miles.
I could run on this little twinge. But I've been there, done that, and don't want any more of *those* tee shirts. So I packed it up and headed home. I'll keep my rest day tomorrow, and see how I feel on Saturday. The training plan calls for 18 miles on Saturday. I'm committed to pacing 10 miles at an 8:30 pace for the training program. If I get through the 10 miles in good shape, at that point I'll make a decision on how much more (if any ) I will run on Saturday.
Meanwhile, I think about what this means. I'm pretty sure my body is telling me it doesn't like the volume of running I've been doing. So I reworked my training plan spreadsheet to reduce the target distances from the assumption that my base going in was 50 miles per week, to the level I used for the Boston 2016 training cycle. This week, I won't even hit that reduced target, but that's okay. The lesson from the Boston 2017 training cycle is that when Stuff Happens to cut out miles, it doesn't kill the marathon and may actually help me.
And that's where I stand this evening. I am hoping that cutting it short today and taking the scheduled rest day tomorrow is enough, and I can get back on track with reduced mileage to avoid having things blow up worse. I am fearful that it's already too late, and I'll need to cut running even more. Time and further experience will tell me what reality is.
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 4, 2017 Firecracker Four Mile (Fairport, 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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**I won't be online to post in this thread again until July! If I finish the HM on Sat., I will meet goal. ETA: It should be 96 miles as of today, not sure why it shows 93 because the ticker even shows 96 when I'm looking at it on the tickerfactory website.
6/1 - 5.20 miles (also starting a diet change to increase carbs slightly)
6/2 - rest
6/3 - 9.00 painful and slow miles in sweltering heat with the sun beating down
6/4 - rest
6/5 - 5.25 miles not as hot as Sat., but still hot (need to stop making excuses for slow pace)
6/6 - 5.37 miles - early am, so started out dark, but nice and cool out
6/7 - 5.00 miles (early am, nice and cool again... had to add some distance to get up to the full 5 miles)
6/8 - 13.18 miles (started out 3am and tired along with GI distress, terrible pace but stuck with it - improved as I got to the last few miles - average total pace 11:13)
6/9 - rest (backpacking in evening, not counting non-running miles)
6/10 - rest (backpacking, not counting non-running miles)
6/11 - rest (backpacking, not counting non-running miles)
6/12 - 6.60 miles, fairly warm, totally new area while traveling for work, slow average pace
6/13 - 6.93 miles, still warm, new area (paved trails mostly today), slow - need to work on that speed
6/14 - 6.12 miles, not quite as warm, but 74% humidity still was tough - still slow
6/15 - rest
6/16 - rest
6/17 - 14.30 miles... hot, slow pace. Stopped and re-filled my water bottle 3 times.
6/18 - rest
6/19 - 6.19 miles - plan was for 7 miles, but got started late because I woke up with low BG (46 mg/dl). Still could have done 7 miles, but ended early because the stuff I ate for the low BG was causing some issues.
6/20 - 6.83 miles. Good pacing, so almost no walking. Still slower than I want, but at least kept pace more even.
6/21 - Unplanned rest day. Plan was for 7 miles on a traveling (driving) day. Fell behind on driving schedule and not feeling well anyway. Stomach upset due to poor nutrition on the road and dehydration (worsened by sickness).
6/22 - 3.07 miles. Got up before sunrise and banged out some miles on the dreadmill. Not enough, so I'm still behind schedule a bit. I need about 2 more miles + the HM on Sat. to reach goal (no running after the HM because I'll be backpacking).
6/22B - 3.03 miles on a trail. Not high quality miles... still nutritional issues.
6/24 - Glacier National Park Half Marathon
6/25 - Rest (Backpack Glacier National Park, not counting non-running miles)
6/26 - Rest (Backpack Glacier National Park, not counting non-running miles)
6/27 - Rest (Backpack Glacier National Park, not counting non-running miles)
6/28 - Rest (Backpack Glacier National Park, not counting non-running miles)
6/29 - Rest (Backpack Glacier National Park, not counting non-running miles)
6/30 - Rest (Backpack Glacier National Park, not counting non-running miles)4 -
I hope it is something that clears quickly @MobyCarp.2
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6/4-8 miles
6/6-2 miles
6/7-5 miles
6/13-6 miles
6/18-5 miles
6/19-7 miles
6/21-2 miles
6/22-5 miles
Total-40 miles
I think I figured out my marathon pace tonight. I am a slow runner, and try to push myself more than I should, so tonight I decided to run as far as I can at a comfortable pace without stopping to walk, before I've only made it 3 miles, and felt like I was dying, so tonight, I decided to just go slow, I averaged a 12:09 minute mile, but I went for 5 miles, and felt like I could have gone forever, but it was late and I had to pick up my kids, so I stopped at 5 miles, but I think that's my pace I'll be shooting for, I'm perfectly fine with going slow, I have no desire to be a fast runner, I just want to complete my goal of doing a marathon and running most of it.8 -
juliet3455 wrote: »
Two of my Peace River Running Club Friends went out for a Short 45km Trail Run Last Night, 1431m elevation and 5 hours.
https://www.strava.com/activities/1049398844/overview
I have friends like that. Worries me that that sort of madness will rub off on me.
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MNLittleFinn wrote: »Trying to decide if I'm being smart, or taking my run geekiness to a whole new level. Using thr McMillan calculator and recent trail runs, I've come up with different training paces to use for trail and road runs.... good idea or over thinking?
Yeah, what @Mobycarp said. Forget about trying to use pace to train with. And HR training is limited too. Training via time and perceived effort will be the thing to do. Just because Scott Jurek can run forever on a 7 minute mile, doesn’t mean you can – if you try running for pace you’ll start getting cranky when you see 16 minute mile paces cropping up. Time on your feet is what matters and start small – if you’ve mostly been on road you are going to start using a whole new set of muscles – your core comes much more into play and same with stabilising muscles to your legs – I did a great mountain run at the beginning of the year and boy did the outsides of my calves hurt after – but I knew my ankles were getting stronger because of it.
Tips I have heard are:- Walk the ups, run like mad down the downs, and run the flats at an easy pace.
- Maintain cadence and effort to be the same on all undulations
- Consider form, form, form all the time. Your body will be needing to adapt to changing surfaces, so your pace and stride will need to adjust accordingly
- Look at where you are GOING to place your foot not where you are NOT going to place your foot.
- Use your arms.
- look up - nothing more embarrassing than being laid flat by a low hanging branch!!
looking forward to seeing you hooked on trails...3 -
6/1 completed day 2 week 2 c25k
6/2 three hours karate lessons / practice
6/3 two hours karate lessons / practice
6/4 rest 6/5 completed day 3 week 2 c25k
6/6 karate lesson
6/7 Completed week 3 day 1 c25k(yay) & karate lesson
6/8 rest
6/9 Completed week 3 day 2 c25k & karate lesson
6/10 karate lesson
6/11 Completed week3 day 3 c25k
6/12 rest
6/13 Completed week 4 day 1 C25K & karate lesson
6/14 Karate lesson
6/15 Completed week 4 day 2 C25K
6/16 Graduation to 3rd brown belt - woohoo!
6/17 Completed week 4 day 3 C25K & 2 hours karate training
6/18 Elliptical warmup walk and strength training - legs
6/19 rest
6/20 Completed Week 5 day 1 C25K & Karate lessons
6/21 Karate lesson
6/22 Completed Week 5 day 2 C25K
Weekdays I get ~6 miles walking / steps per day.
Wow, 44 posts since I last looked at this thread ~12 hours ago.
I started week 5 day 2 thinking, uh oh, they upped the time in the middle of a week - 8 minutes without walking, I may not be able to do that. As it is turning out to be with the C25K for me - it was work, but I didn't have any real problems. It just makes me appreciate the program even more and also wonder - Does every run a few minutes in have your legs trying to tell you you're absolutely not going to go any further and your mind has to ignore that? It seems that way for me, and I'm not that abby-normal. At least I don't think so...
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Easy 2.5 miles just to stretch the legs. HM is tomorrow, can't wait. Interesting one on my small run today. Random car tosses an egg in my direction.
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I started week 5 day 2 thinking, uh oh, they upped the time in the middle of a week - 8 minutes without walking, I may not be able to do that. As it is turning out to be with the C25K for me - it was work, but I didn't have any real problems. It just makes me appreciate the program even more and also wonder - Does every run a few minutes in have your legs trying to tell you you're absolutely not going to go any further and your mind has to ignore that? It seems that way for me, and I'm not that abby-normal. At least I don't think so...
My wife, who recently just ran her first 13.1, ran 4 miles yesterday as part of her training for the full marathon. Before she went out running she was like "Nope, no way I can do that today." Which held out true until of course, she DID it. Every runner will tell you the same kind of story over and over.
A big part of running is the mental game. The human body is among the best distance athletes of the entire animal kingdom. You can already run farther than you think you can, and you can do likely go faster than you think you can. We in the modern era (at least in the 1st world nations) have become sedentary and our minds are used to "I'll run short burst if life depends on it" - you need to overcome that. You need to retrain your thinking. Distance runners, all endurance athletes really, become some of the most mentally tough athletes because of the discipline it takes to keep going.
I promise you even us marathon runners hit points in the run where we are like "nope, never again" and we push through that. The good news is the more you push through that the better you become at actually understanding your current limits.10 -
June goal: 60 miles
June 23: 4.38 miles
June total: 27.89 miles3 -
Can someone tell me why my last run didn't count in my montly/weekly milage in garmin connect, although it appears in activity section? Nor it counted to my goal set for this month. But when I go to calendar I can see that it is included to my weekly/monthly distance and to my monthly goals. Any idea why this happening?0
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@girlinahat thanks for the advice.... My ramblings yesterday were the result of coffee (I don't drink much caffeine anymore). I'm lucky that my first few trail runs have been with an experienced trail/ultra runner, and he said exactly what you did, though we did run up the hills, just as a workout. I'm looking more and more at core workouts, because I KNOW that's a weak area for me.
As for getting hooked on trail running, that happened in the first Grueling mile on Wednesday.1 -
cburke8909 wrote: »Easy 2.5 miles just to stretch the legs. HM is tomorrow, can't wait. Interesting one on my small run today. Random car tosses an egg in my direction.
Wait... WHAT?0 -
cburke8909 wrote: »Easy 2.5 miles just to stretch the legs. HM is tomorrow, can't wait. Interesting one on my small run today. Random car tosses an egg in my direction.
Where do you live that people randomly toss eggs are runners???
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Date :::: Miles :::: Cumulative
06/01/17 :::: 2.4 :::: 2.4
06/02/17 :::: 0.0 :::: 2.4
06/03/17 :::: 8.4 :::: 10.7
06/04/17 :::: 3.1 :::: 13.9
06/05/17 :::: 3.3 :::: 17.2
06/06/17 :::: 3.5 :::: 20.7
06/07/17 :::: 5.0 :::: 25.7
06/08/17 :::: 0.0 :::: 25.7
06/09/17 :::: 3.6 :::: 29.3
06/10/17 :::: 7.8 :::: 37.0
06/11/17 :::: 7.5 :::: 44.5
06/12/17 :::: 2.8 :::: 47.4
06/13/17 :::: 4.0 :::: 51.4
06/14/17 :::: 2.6 :::: 53.9
06/15/17 :::: 3.3 :::: 57.2
06/16/17 :::: 0.0 :::: 57.2
06/17/17 :::: 8.5 :::: 65.7
06/18/17 :::: 3.3 :::: 69.0
06/19/17 :::: 3.4 :::: 72.4
06/20/17 :::: 5.6 :::: 77.9
06/21/17 :::: 3.0 :::: 80.9
06/22/17 :::: 0.0 :::: 80.9
06/23/17 :::: 3.0 :::: 84.0
Today's mantra: pace means nothing, doing it means everything.
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This morning's run well and truly kicked my *kitten*. The temperature was 79F (not great but much better than what the temps will be later in the day), but it was the humidity at 83% that ended up being too much. It didn't help that I forgot to take gels with me, so the entire long run was completely unfueled. I started out reasonably well with an easy pace for the first 15 miles, but then could only manage three miles at a faster pace before being forced to cut back to an easy pace again for the final three miles.
This means that as the summer starts to really kick in, I may have to reserve the fast-finish for one of the shorter distance runs and keep the entire long run as an easy run. Or, continue on and treat it as mental conditioning for the final 6 miles of the marathon.
On the plus side, this run meant I met my goal for the month.
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
16 - 13.52
17 - 11.27
19 - 13.52
20 - 9.10
21 - 13.55
22 - 11.14
23 - 20.95
Total: 231.99 / 225 miles6 -
June 23 - 7.5 miles easy run, slow pace.
June total - 68/75
Yesterday I ate like I was on vacation because, well, I am.
Felt I needed to run extra today to make up for the cals. Running on unfamiliar roads at Carolina beach, I felt like Forest Gump. I didn't know where I was going, I just kept runnnning. Ended up going all the way down to Fort Fisher at the end of the island, about 4 miles from the condo we are at. Ran all the way down and most of the way back, with some walking breaks on the return trip.
Finished my run before the sun was up and the heat became an issue, so that was a blessing.
I hope everyone is having a great week and staying healthy5 -
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
6/19 - rest day
6/20 - unscheduled rest day
6/21 - 8 miles
6/22 – ugh 0 miles
6/23 - 5 miles
74 of 70 miles
Humid morning, legs felt tired, I know my hydration has been awful I really need to work on that. Started to rain on and off pretty good at mile 3.5, thank you Lord! It felt good.
Leaving in the morning for Florida for a week of packing up Mom's house and closing on the sale. Going to be a bittersweet week, while I'm glad to sell it, it's the last thing that tied me to her in Florida. Next Saturday Skip and I will drive home a truck of things.2 -
@cburke8909 _Good luck on your race tomorrow. Can't wait to hear all about it!2
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lporter229 wrote: »@cburke8909 _Good luck on your race tomorrow. Can't wait to hear all about it!
Oh that is tomorrow! Cool! Good luck @cburke8909 ! Trust your training and all that stuff
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June Challenge....goal is 60 miles
June 1.....8 miles
June 14....6 miles
June 19....6 miles
June 21...8 miles: 14 minute miles, average heart rate at 90%.
June 22....8 miles. 13:23 minute miles, average heart rate at 85%
Total....36 miles
Not sure if I will make my goal this month...but definitely going to try.
My start was later and I wasn't sure if I would be able to run all 8 miles before it rained. It was definitely cooler, with an occasional breeze and slightly strong head wind in places. I was able to get in my zone fairly quickly and maintain it by slowing down when it creeped up to 86-87%. No walking breaks needed, but I did stop once to re-tie my shoes. (Lately it seems that I always have to stop to re-tie shoes. I haven't seen other runners with this problem, but I'll take it over physical injury any day.) My pace was better than yesterday...I am not worried about the pace...just trying to run my miles and get stronger. Luckily the rain held and I was able to finish my run. Recently I noted that I am not as excited about running as I once was. Maybe having post vacation blahs.
My husband told me that the mailbox was demolished and that the driver must have been driving too fastby evidence of skid marks on the driveway. She hit the mailbox when over-correcting. It happened in the middle of the day...no rain or slick roads. We are going to investigate the cost of getting a post-office box instead of bothering with replacing the mailbox.
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My husband told me that the mailbox was demolished and that the driver must have been driving too fastby evidence of skid marks on the driveway. She hit the mailbox when over-correcting. It happened in the middle of the day...no rain or slick roads. We are going to investigate the cost of getting a post-office box instead of bothering with replacing the mailbox.
We had the same thing happen last summer. The woman said a deer ran out in front of her and we have gravel roads. She does drive too fast, so our mailbox never had a chance. The husband replaced it no cost to us. I always forget about the mail at the post box and they put unhappy letter in there telling me to check it more often. I'm like "quit putting so much junk in there"!0 -
cburke8909 wrote: »Easy 2.5 miles just to stretch the legs. HM is tomorrow, can't wait. Interesting one on my small run today. Random car tosses an egg in my direction.
Good luck on your half marathon. I hope that you have great weather and that you smoke it.1 -
No walking breaks needed, but I did stop once to re-tie my shoes. (Lately it seems that I always have to stop to re-tie shoes. I haven't seen other runners with this problem, but I'll take it over physical injury any day.)
@ereck44,
Here is a TOP SECURE TOTALLY NOT SHAREABLE SOLUTION TO YOUR PROBLEM
https://www.fieggen.com/shoelace/secureknot.htm
Seriously, learn to tie your shoes using that method and your untie problems will be gone.
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cburke8909 wrote: »Easy 2.5 miles just to stretch the legs. HM is tomorrow, can't wait. Interesting one on my small run today. Random car tosses an egg in my direction.
I'll add to the best wishes for your race tomorrow, and I hope you caught that egg...great source of protein and yummy on toast!0 -
PastorVincent wrote: »
And, I downloaded the 13.1 trainer from ZenLabs but it's a walk/run app only so it doesn't really get me to running a 13.1. Any suggestions on an app that trains for running the whole 13.1?
My wife used Hal's plan to go from barely able to do a couple miles, to a 13.1 race. You can find it here:
http://www.halhigdon.com/training/51131/Half-Marathon-Novice-1-Training-Program
I just checked out that website. Thanks for sharing! It's nice that there is a training program for many different distance goals and proficiency levels0 -
MNLittleFinn wrote: »Trying to decide if I'm being smart, or taking my run geekiness to a whole new level. Using thr McMillan calculator and recent trail runs, I've come up with different training paces to use for trail and road runs.... good idea or over thinking?
@MNLittleFinn I have to agree with everything that @girlinahat said. Especially the Forget about pace.girlinahat wrote: »Yeah, what @Mobycarp said. Forget about trying to use pace to train with. And HR training is limited too. Training via time and perceived effort will be the thing to do. Just because Scott Jurek can run forever on a 7 minute mile, doesn’t mean you can – if you try running for pace you’ll start getting cranky when you see 16 minute mile paces cropping up. Time on your feet is what matters and start small – if you’ve mostly been on road you are going to start using a whole new set of muscles – your core comes much more into play and same with stabilising muscles to your legs – I did a great mountain run at the beginning of the year and boy did the outsides of my calves hurt after – but I knew my ankles were getting stronger because of it.
Tips I have heard are:- Walk the ups, run like mad down the downs, and run the flats at an easy pace.
- Maintain cadence and effort to be the same on all undulations
- Consider form, form, form all the time. Your body will be needing to adapt to changing surfaces, so your pace and stride will need to adjust accordingly
- Look at where you are GOING to place your foot not where you are NOT going to place your foot.
- Use your arms.
- look up - nothing more embarrassing than being laid flat by a low hanging branch!!
looking forward to seeing you hooked on trails...
I normally trudge along at about 6:00 min/km. On my Tuesday night Trail Run up hill out of the River Valley my pace went from 6:01 to 9:31/km. I was going so slow that my Garmin actually Auto Paused. I wasn't sure if I should
or 
.
Two friends in the local club who did a 45km Trail run had their pace go from 4:39 to 11:42/km. To drop 7 min/km says it was some nasty stuff.
Can't emphasise enough the Look Up so you don't get laid out by a branch and also it allows you to see the beauty of the terrain you are going through. Happy Trails my friends.2 -
@cburke8909 good luck on the half!! WTF on the egg thrower, was it a least scrambled with bacon on the side?
@hanlonsk great job on the 5x5 lift woohoo – I love that program for lifting
@MNLittleFinn what Mobycarp said.and sometimes it just needs to be fun. I LOVE trail running, run, enjoy take pictures stop and just look around and listen to nature.
@mobycarp I hope the early stop to your run last night and the rest day today take care of the Achilles issue.
@angmarie28 I always say a 12 minute mile is just as far as a 6 minute mile
@sliedur I’m convinced I was born to run longer distances, my entire body HATES me for the first 2 miles or so, I ignore it until I get in my rhythm
@katharmonic love your mantra – I’m with you!
@ereck44 Skip hit a mailbox about two months ago, she wasn’t paying attention and went off the street a bit. What started out to be $25 of damage to the mirror ended up being $1,000 of damage to her car. She’s still paying me back.
Excited today because the next town over, where we run a lot of races with the school, voted last night to turn a run down golf course into a state of the art multi use complex. Part of it will be a state of the art cross country course. The cost will be about a million $$ of course Skip will done with XC before it’s finished but I’m sure it’ll be a great place for races. We race there now and it sucks, needs work so bad.
4 -
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
6/19 = 5 miles & strength training
6/20 = Vinyasa yoga class
6/21 = 8 miles (with 6 - 5 minute speed intervals)
6/22 = 5.5 miles & kettlebell workout
6/23 = 8.5 miles
So, I met my running group this morning because they want to start doing speed training workouts on Fridays. We met at a local middle school track and did this sprint the straights and jog the curves thing. I am not up on my running/track lingo so I don't know if this type of workout has an official name?
I felt great after and wanted to get my mileage in and take a rest day tomorrow. I drove home and then went out for another SLOW 5.5 miles. Halfway through the run, my legs started feeling like wet noodles filled with some kind of lead like substance. It was more of a shuffle/walk than run the last two miles.
(June miles to date) 132.5/150 (June goal miles)
Upcoming 2017 Races:
10/28 = Hill Country Halloween Half Marathon
11/23 = Georgetown Turkey Trot
12/10 = BCS Half Marathon3
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