June 2017 Running Challenge
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June Goal - make myself get up at 4am to get in a run at least one day per week.
June 2 - 6.7 miles of gravel road hills
June 3 - 5 miles of even steeper gravel road hills.
June 4 - 7.1 miles - before a hike with weighted backpack
June 6 - WooHoo I did it! Ran before work! 5.1 miles at 5am - 72 degrees and 90% humidity
June 8 -Weight training and then Spinning class.
June 10 -10.1 miles -
June 11 - 8 miles before a hike with a weighted backpack
June 13 - 4.2 miles - before work run!!!
June 15 - Spinning and lots of lifting
June 17 - 11 miles
Hot and humid here today. But it was a pretty nice run. I have been reading everyone's comments about the 80/20 and thinking about how discouraged I got last summer when I found my ability to do distance was deteriorating daily. I thought I was running by effort - but maybe I was trying to go a little too fast. So I slowed it down today and tried to think about being able to sing to my play list (no I did not actually do it - that would have ruined everyone's morning run/ stroll). I should probably start using a heart rate monitor - but I am a little afraid that I would start to obsess over the data if I had it. Anyway - my run was much more pleasant and 11 miles did not seem hard. Yay!
Total - 57.2 miles
Good luck to all the racers and the runners this weekend.7 -
Ugh. I'm struggling. DH ran the 5k, he's disappointed with his time of 29:33 which got him 1st place (small race). So he wants to go run some more. Means I can go walk some more. *Sigh*. I don't think I'll bike since it tends to be very busy and it'd be frustrating to bike behind walkers. And the road is to hilly for my current abilities.
I'm tempted to just run. Running actually hurts less than walking. I may just run today and say fooey on "no running", of course I can still swap in some biking and walking days and run maybe 2-3 days a week. How is running not firing my glutes? I'm calling hogwash.
ETA Hope you feel better soon @BruinsGal_912 -
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
Goal = 100 miles
Like someone up above, started out the long run with 64 degrees but 100% humidity. It didn't feel so bad for the first little bit but then that humidity really started to take a toll. I got caught up in a group of runners a little too fast for me so the first 4 miles were pushing my pace and on the way back I slowed quite a bit and it was a struggle to get there. I ran into one of the coaches when I was a few minutes from being finished and really hating life, and she ran me in which was a huge help. Whew! Glad that one was done. Spending the rest of the day in the shade and the AC.
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6/1 = Gym day; 3 miles on the treadmill and 40 minutes of strength training
6/2 = 6 miles
6/3 = 6 miles & strength training
6/4 = 13.9 miles (run/walk)
6/5 = 8.1 miles & strength training
6/6 = rest day
6/7 = 8 miles (with 6 - 5 minute speed intervals)
6/8 = 5.5 miles
6/9 = 6 miles
6/10 = Hatha yoga class
6/11 = 10 miles (run/walk)
6/12 = 4 miles & strength training
6/13 = Vinyasa yoga class
6/14 = 7.5 miles
6/15 = 5.5 miles
6/16 = 6 miles & strength training
6/17 = 3 miles (5k race so technically 3.2 - rounding down)
Vern's no Frills 5K race was the first 5K ran after completing the C25K program in June 2016. I decided to do an anniversary run today and compare my progress. OMG it is as hot outside as I remember last year!
Vern's is a local monthly run at a nature preserve right outside of Austin. Very pretty, only costs $1, and that dollar goes toward park maintenance. Lots of people at all levels of fitness running for fun. It was a good and non-intimidating race to start with.
Time June 2016-- 34:35
Time June 2017-- 27.34 Woot!
Here is a couple of picture of the beautiful park before the race. It had lots of gardens, trails, and old historical buildings.
(June miles to date) 92.5/150 (June goal miles)
Upcoming 2017 Races:
6/17 = Verns no Frills 5K
10/28 = Hill Country Halloween Half Marathon
12/10 = BCS Half Marathon10 -
Went out for the paced run this morning, and by the time I get back, @MNLittleFinn is more than halfway through Grandma's Marathon. Looks good so far, but I remember the old joke:
1st Runner: I'm going to run a half marathon.
2nd Runner: Cool! Which half are you going to run?
1st Runner: The first half. I hear the second is a lot harder.
Hoping that doesn't prove all too true for the mighty Finn.cburke8909 wrote: »My half marathon is next Saturday and I am wondering about my training plan for next week. Clearly the plan involves a taper with reduced miles next week and I am ok with that but do I really need a taper. I figure it is dependent on my goal. A taper will help me run a better race, but if I don't care so much about the race Saturday and more about the full marathon in October; I can choose to think of the half as a fun training run. I also am wondering about eating before the race. I normally run at 4:30 AM the race is at 9. So I don't normally eat breakfast until after I run. So I must eat something, but how much and what is the issue. It's only 13.1 miles I don't think I need a full carbo load but some would most likely help my performance.
@cburke8909 - If you're training for a marathon, taper is not a relevant concept for the half. The half is just part of the marathon training cycle. You do probably want to tone down the speed work next week, particularly the last half of the week; and it would be a good idea to go light on the miles Friday before the race on Saturday.
A full carbo load isn't necessary, but you do want to have a good meal the night before. I've had PR shorter races (8K, 10K) following substantial pasta dinners the evening before. Can't help you with day of race eating, as I normally eat breakfast before running. So for me, it's a matter of how much later than a normal long run is the race, and what do I need after breakfast. It's a more complex question for how you've been training.
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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
June total to date – 138.49
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 – Today was the first long run of the current training session in the program where I pace long runs. Last session, I was pacing an 8:00 mile. This session, I'm assigned to pace 8:30. It's an adjustment to run that much slower consistently. I found that I needed to slow myself down several times. At one point, I looked at my watch and I was running an 8:10 pace . . . and a couple of people in my group were running away from me. About then, one of our members had to stop to adjust something, so I slowed the group to a walk while we waited for her to adjust and catch back up. We were better at staying on pace after that.
Brought the 8 paced miles in at an 8:31 average, pausing for the break between the first 5 and the next 3 but not for stoplights or the aforementioned walk. Then one buddy and I went out for non-sanctioned additional miles; he needed 3 more, I needed 5. We parted ways at 1.5 miles, and that's when it got harder for me to hold the pace down. I managed reasonably well, but not as well as I did when I was responsible for other people.
Finished 13.32 miles with an 8:23 average overall, most of the time in HR Zone 1. That's a good thing for me today, as I don't want to drain my energy level before racing tomorrow. Longer term, I'm thinking the enforced slow down on long runs will fit right into my rather aggressive marathon training plan as a necessary day of backing off.
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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cburke8909 wrote: »His sub 4 is definitely in play.Went out for the paced run this morning, and by the time I get back, @MNLittleFinn is more than halfway through Grandma's Marathon. Looks good so far, but I remember the old joke:
1st Runner: I'm going to run a half marathon.
2nd Runner: Cool! Which half are you going to run?
1st Runner: The first half. I hear the second is a lot harder.
Yeah, hopefully, he is not going to fast in the excitement. That is a very common mistake. The best plan is to run the exact same pace for all 26.2 miles, but very few people can do that. What I hear most often advised is to run negative splits. That is run the first 1/2-3/4ths SLOWER than your target, and run the last say 6 miles or so faster. Most people (myself included) do the opposite.
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Ugh. I'm struggling. DH ran the 5k, he's disappointed with his time of 29:33 which got him 1st place (small race). So he wants to go run some more. Means I can go walk some more. *Sigh*. I don't think I'll bike since it tends to be very busy and it'd be frustrating to bike behind walkers. And the road is to hilly for my current abilities.
I'm tempted to just run. Running actually hurts less than walking. I may just run today and say fooey on "no running", of course I can still swap in some biking and walking days and run maybe 2-3 days a week. How is running not firing my glutes? I'm calling hogwash.
My suggestion is you find a good physical therapist and talk to them first. Until then follow doctors orders. If you do something wrong NOW it could be YEARS before you recover.1 -
Also, I HATE REST DAYS. My legs are itching to move.2
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PastorVincent wrote: »Also, I HATE REST DAYS. My legs are itching to move.
Yeah, and when you brag, "I made it through my rest day!" no one understands. Except other runners, and not all of them.8 -
@MNLittleFinn Crossed 20 miles!
RACE TIME TIME OF DAY
START 00:00 7:51:59
10K 55:48 8:47:46
HALF MARATHON 1:59:30 9:51:28
20 MILE 3:15:13 11:07:12
PREDICTED 25 MILE 4:04:02 11:56:00
PREDICTED FINISH 4:15:44 12:07:43
PACE 09:46
Lost some ground in pace. Still, could hit sub-four, but will be pretty hard at this point.3 -
Looks like @MNLittleFinn slowed down almost to an 11 minute pace between the halfway point and the 20 mile mark. Hope he can hang on and finish. The projected times look like they're based on the 9:46 average through 20, so I expect he will be slower than the current projected finish of 4:15:44.2
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Looks like @MNLittleFinn slowed down almost to an 11 minute pace between the halfway point and the 20 mile mark. Hope he can hang on and finish. The projected times look like they're based on the 9:46 average through 20, so I expect he will be slower than the current projected finish of 4:15:44.
Yeah, I agree, but I do not know the terrain of the course. If there were some bad hills in there, and they are all behind him, he might be able to make up the time. I will miss his finish as I have some life stuff to handle now, but he can be proud of his accomplishment no matter what. A marathon is NOT an easy race.3 -
I wonder if the heat and humidity is kicking in up there like it is here? Hope he finds that strength and can survive to the finish!3
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WhatMeRunning wrote: »I wonder if the heat and humidity is kicking in up there like it is here? Hope he finds that strength and can survive to the finish!
IMO, weather is a bigger factor than terrain. The course is along the shore of Lake Superior, so it *could* be pretty flat; I don't know what that shoreline is like and how hilly it is near the lake.0 -
YES!!!
He's still moving!!!
Erik Dinsmore (track new runner)
RACE TIME TIME OF DAY
START 00:00 7:51:59
10K 55:48 8:47:46
HALF MARATHON 1:59:30 9:51:28
20 MILE 3:15:13 11:07:12
25 MILE 4:12:04 12:04:02
PREDICTED FINISH 4:24:10 12:16:08
PACE 10:054 -
He may not be happy with his time but he should be happy he finished. It is his first so it's a learning moment. There will be things he did right and things he did wrong and the only way to know is to run the race.0
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The most important thing in your first full is to finish. He can go that last mile. I suspect he is hurting, but is clearly able to continue.
I'm so proud of him!!!1 -
June 17 – 3.0 miles Easy Run
Total: 64.25 miles/100 miles
Tomorrow will most like be an unscheduled rest day. It's Father's Day. The restaurant will be ridiculously busy, and I will most likely have to work a double. It's a bit much to add in a run as well.
Happy Father's Day to all the Dad's out there!
Upcoming Race:
June 23 – St. Pete Beach Series, Race #1, 5K
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Congrats @MNLittleFinn on your first marathon...well done, and great job not just on the run itself, but all the countless hours of training that went into it. You've done yourself proud.7
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