June 2017 Running Challenge
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Way to go @MrsKGrady on your AG placement.0
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June Challenge....goal is 60 miles
June 1.....8 miles
June 14....6 miles
June 19....6 miles
Total....20 miles
Not sure if I will make my goal this month...but definitely going to try.
I worked 3 out of the last 4 nights. Sunday was on off day, but so fried that I just watched a movie with my husband.
This morning I ran 6 miles after my visit to the dentist. I forgot my heart rate monitor. I felt like I was walking a tightrope without a net...so dependent on it to check my pace. I think that I was running 13 minute miles though, probably in my zone.
Congratulations to all who raced this weekend! I am looking forward to reading race reports. I think that I still need to read about 20 pages of posts. What an active group!2 -
01/06 3.26 miles
06/06 3.76 miles
07/06 3.77 miles
12/06 3.79 miles
13/06 3.77 miles
14/06 4 miles
16/06 3.62 miles
18/06 3.82 miles
19/06 4.10 miles
I might just make my target this month provided mothing else come up.
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Questions for the running gurus:
I am working on getting consistent with 4 runs a week. I am trying to get up to 2 short runs of 2-3 miles each, one of them hills or speed work the other just an easy run, 1 run of 4 miles and 1 run of 6 miles. I am planning on running Tues, Thurs, Sat, Sun. Does it matter if I do an easy run on the day before or after my long run? I notice most races in the area have a challenge series where the 5k is Saturday and the 10k/half is on Sunday so I am leaning towards that. My hill work or speed work will be Tues or Thurs so I have a recovery day after it. so here is a tentative schedule :
Tues - easy 4 mile run
Thurday - Hills/ Speed work 2 - 3 mile run
Saturday - easy 2-3 mile run
Sunday - Long run (eventually 6 miles)
Does that look right? Thank you for any help you can give.
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Questions for the running gurus:
I am working on getting consistent with 4 runs a week. I am trying to get up to 2 short runs of 2-3 miles each, one of them hills or speed work the other just an easy run, 1 run of 4 miles and 1 run of 6 miles. I am planning on running Tues, Thurs, Sat, Sun. Does it matter if I do an easy run on the day before or after my long run? I notice most races in the area have a challenge series where the 5k is Saturday and the 10k/half is on Sunday so I am leaning towards that. My hill work or speed work will be Tues or Thurs so I have a recovery day after it. so here is a tentative schedule :
Tues - easy 4 mile run
Thurday - Hills/ Speed work 2 - 3 mile run
Saturday - easy 2-3 mile run
Sunday - Long run (eventually 6 miles)
Does that look right? Thank you for any help you can give.
Yep. You could easily swap Saturday and Sunday on weeks when it doesn't fit your schedule. Either way should work fine. The idea is not to have back to back hard runs. The way you have it set up now is probably ideal, IMO, but it would not matter if you had to swap Tues and Thur or Sat and Sun.3 -
Erm....stay safe out there team....bear1
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I guess I could be a guru too....Swapping sat/sun is no big deal. Like @lporter229 said, you just don't want to have back to back hard runs or "quality workouts" Your schedule looks great.Questions for the running gurus:
I am working on getting consistent with 4 runs a week. I am trying to get up to 2 short runs of 2-3 miles each, one of them hills or speed work the other just an easy run, 1 run of 4 miles and 1 run of 6 miles. I am planning on running Tues, Thurs, Sat, Sun. Does it matter if I do an easy run on the day before or after my long run? I notice most races in the area have a challenge series where the 5k is Saturday and the 10k/half is on Sunday so I am leaning towards that. My hill work or speed work will be Tues or Thurs so I have a recovery day after it. so here is a tentative schedule :
Tues - easy 4 mile run
Thurday - Hills/ Speed work 2 - 3 mile run
Saturday - easy 2-3 mile run
Sunday - Long run (eventually 6 miles)
Does that look right? Thank you for any help you can give.1 -
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
Goal = 100 miles
Not the run I planned for today, but a run nonetheless. Probably would have felt better if I hadn't eaten a massive quantity of Chinese from the Wegman's hot bar for lunch (I know I shouldn't grocery shop when I'm hangry).
Can't wait until my new shoes get here tomorrow. My feet are starting to really feel it.
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@avercord and @BettyM1017 - I am so glad I am not the only one feeling just a bit overwhelmed by how fast this thread is moving these days. I have been on here for a few years now and I am amazed at how it has grown and how fast it moves now!!
@HonuNui - I love the picture of Steve! It also makes me sad that he is no longer here to light up a room the way he looks to in that picture! I have been wearing my sunscreen every day and even been putting it on my legs now that I am running in shorts. I have also been wearing a UV protective shirt to the beach for added protection. I can't wear them when I run though, they are just too hot.
@amymoreorless - congratulations on your PR and AG place!
@MNLittleFinn - congratulations on your Marathon finish!! Whoohoo!
@MrsKGrady - congratulations on your race and AG place too! It is good to see you back here in the challenge thread!
@lporter229 - It is hard sometimes to spot your Vizsla, especially when they are moving so fast but we typically call them out by collar. When they are all next to each other though you can really see that while similar they are all very different in coloration and in their faces. Also I am glad you decided not to run that 5k. You know you wouldn't be able to not race it so much better to just wait for the next one.
@skippygirlsmom - I long for vacations like Skip's! But with a run or two thrown in of course! Maybe when I retire
@BettyM1017 - I only like beach running when I am doing it with my pup and we can run on the moist packed sand... definitely not for racing!
Did anyone else notice the muscles in the naked caveman's quads in the article that @PastorVincent posted?? Um...wow! Also I can't imagine running a mile barefoot, let alone 26.2!
@kgirlhart - I love that after run feeling too, especially after a long run when you're tired all over but in a feel so wonderful way!
@RuNaRoUnDaFiEld - for info on how to apply KT tape (or similar) there are great videos on their website - https://www.kttape.com/how-to-apply-kt-tape/
@girlinahat - wow that's sad and scary! Good thing there are no bears to worry about around here...
I got out later than planned again today but had a good run. I wanted to try some intervals since I have been feeling better on my runs... not quite completely back to normal but better. Well the intervals didn't quite go as planned. I found I couldn't go all out for as long as I thought I should be able to (3 mins) so I still did them just adapted to what I could do. After a 1 mile warm I ended up initially with 1 min fast, 1 min recovery. After about 2 miles I could go longer and got in several with 2 mins fast, 1 min recovery. On the last stretch before heading home I was able to get in one 3 min fast interval and then ended up back with 1 min again. It is a start but clearly something I need to work on again. Feel a bit like I am starting all over but I am encouraged that the changes seem to be helping.
Date........Miles.......Total
06/01......0.00........0.00 - Unplanned rest/life day
06/02......6.06........6.06
06/03......2.00........8.06 - Dog Beach!
06/04......6.51......14.57
06/05......3.45......18.02 - + Agility class
06/06......4.27......22.29 - + Strength Training
06/07......0.00......22.29
06/08......5.45......27.74
06/09......5.80......33.54
06/10......0.00......33.54
06/11....13.24......46.78
06/12......4.03......50.81 - + Agility class
06/13......5.01......55.82 - + Strength Training
06/14......0.00......55.82
06/15......6.13......61.95 - + Strength Training
06/16......0.00......61.95
06/17......8.13......70.08
06/18......3.00......73.08 - Dog Beach!
06/19......5.28......78.36 - + Agility class
My completed and upcoming Races - Let me know if you will be running too!
02/05/17 - Surf City Half Marathon
07/23/17 - San Francisco 1st Half Marathon
10/14/17 - AIM for the Cure Melanoma 5K Walk/Run
12/16/17 - San Diego Holiday Half Marathon7 -
I think I have reached a new kind of "special." I asked a group if trail runners for a sanity check in regards to a running decision.... they are crazy awesome people.4
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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
6/15 - 9 miles @ 10:58
6/16 - 12 miles @ 10:46
6/17 - Rest day
6/18 - forced rest day due to thunderstorms
6/19 - 13 miles - "long run with fast finish"
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.
In my quest to learn how to actually train so that I can make a sub-4 marathon, I decided to try one of the training runs from the 80/20 book. It is called "Long run with fast finish" but I simplified it a bit. I ran 11.89 miles at "zone 2" - to pull this off I had RunKeeper report my HR every 2 minutes. Every time I dipped below 140, I picked up the pace, every time I pulled past 149 I slowed down. I averaged 145 so must have done well.
Then at 11.89 (was intending it to be at 12, but eh, I was ready), I pushed into zone 3. Or that was the plan. I actually rocked back and forth between zone 3 (96%-100% Lactate Threshold) and into zone 4 (V02Max). Looking back at the data, at some point, I must have kicked too hard as my HR got all the way up to 195 (Off the zone chart, and well beyond the 220-age max). I did that until I reached 13.2 miles, and then walked the rest of the way home.
I lost 7 pounds and only had 40oz (2 and a half pounds) of water on me. Not nearly enough. I will have to figure out how to carry more water for when I do my next 15-20 mile run. I am considering buying a second belt and filling both up before I go run. Then plan the route to swing by my house around half way and swap out the belt. That would give me 80oz of water with minimal time loss.
I also experimented with Cliff Bloks instead of Gu Gels. Have to say, I like them better. No sticky mess and much better taste. Going to have to shop them out and see what kind of price I can get on them.
Overall I think I am going to like running by heart rate better than running by pace. Feels easier to track. Later this week I plan to try a "tempo run" and see how bad that is.
I do not feel as drained as I though. Maybe it is because I ate the Cliff Bloks, normally on a 10 or 12-mile run, I would not eat. Or maybe it is just the two rest days. Guess I will see how tomorrow's run goes. 7 -
WK 6.19.17 - 6.25.17
M - 9.8 miles - Legs felt sluggish,
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S - 1/2 Marathon scheduled
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Total - running Miles * Goal is a 55-60 mile running week. 5 -
@KeepRunningFatboy - Any more races in the Cleveland or Akron/Canton area coming up?
@kimlight2 - I am registered for the Towpath Marathon and the Akron Marathon. But I might have to skip Akron because I was asked to pace a marathon that same day in Illinois. I'm also running the Air Force Marathon in Dayton. And will probably be back as a pacer for Cleveland next Spring too!
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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
June total to date – 160.29
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 – I had shorted myself on sleep over the weekend, so I slept in today and got a late start on everything. What with one thing and another, my run didn't happen till past 6 PM. That was good in that the temperature had fallen to 75º F (24º C) and it was overcast. There was a threat of showers, but I only felt a couple of drops early in the run.
Today's assignment was "easy plus 4 strides." I'd worked out that 10 miles was what I needed today for the weekly mileage goal, and didn't want it to be particularly difficult terrain before I got to the strides. So I went exploring off a shorter base route, taking a loop around RIT and running some roads I hadn't run before in a flat residential neighborhood. Left a dab of distance for my own street to run the strides . . . and was compelled late in the run to travel the shortest distance home to use the restroom. The strides didn't happen. Running another 200m up the street and back would have been too far. Anything more would be TMI, if this isn't already.
Other than that, I'm happy with the run. The temperature was nice, the humidity wasn't as bad as yesterday, and I mostly ran by heart rate while letting the pace be whatever it was. Had over an hour in HR Zone 1, less than 10 minutes in Zone 2, and 16 seconds in Zone 3. The Zone 3 and most of the Zone 2 was on the hills I couldn't take out of the route, so that's okay.
I don't feel too bad about missing the strides, because I had a 5K race today when the schedule called for easy miles. I would have liked to hit 10 miles anyway, but it was close. I can just run a little farther on tomorrow's cool down run and be right back on track to hit the weekly target. This is manageable.
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 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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So I'm looking at the data from my run this morning. Garmin is reporting that my average cadence was 195 and my max cadence was 204. That seems really high? I'm pretty short at 5ft. Would that be why?0
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3.5- 31.6/75
Was intending a longer run. But I pulled it up short. I have had an old ankle injury getting very mad at me for a while now, swelling and sore. And the "good" ankle was kind of talking as well, but I figured it was just due to some gait abnormalities/compensation from the other side. I actually have a dr appointment scheduled for Friday to get the previously injured ankle looked at. I had come incredibly close to deciding to cancel it. Because I'm just overreacting and a wuss and nothing could possibly be an actual issue, right? However, as I suddenly had a ouch big enough to pull up short on the run, and I am currently administering "RICE" protocol to the "good" ankle.... guess I won't cancel appointment after all...yeah...going to be that sort of week...0 -
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Today's run was 4.8 miles of run/walk intervals. 3 miles running, 1.8 walking (uphill).
Here I am embracing the suck.
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So I'm looking at the data from my run this morning. Garmin is reporting that my average cadence was 195 and my max cadence was 204. That seems really high? I'm pretty short at 5ft. Would that be why?
Had to go look at your prior post. 6 miles in 58:35, and this is the same run that had an average cadence of 195? That would imply a stride length of ~0.84 m. I don't know how reasonable this is for a 5 ft tall person running at a pace of ~9:46 per mile. Does this seem realistic to you? Your cadence is high enough for me to wonder if there's a measurement issue, but not so high that it looks impossible.
Shorter runners will need a faster cadence to run at the same pace as taller runners. Studies have been done on elite distance runners, and the results show shorter runners have faster cadence while taller runners have longer stride. There doesn't seem to be any correlation between height and performance in distance running, though taller runners seem to have an advantage in sprinting.
For comparison, I'm 5' 10" and my 5K race yesterday showed on Garmin with an average cadence of 191 and a max of 222. That was at an average pace of 6:18 per mile. On my more common easy runs, I have a lower cadence; today it was average 177, max 183. Today's run was very controlled by heart rate with few hills; normally I see a greater variation between average and max cadence. My average stride was 1.15m today and 1.36m in yesterday's race. These stride lengths look normal to me for how I was running.2 -
@MNLittleFinnMNLittleFinn wrote: »I think I have reached a new kind of "special." I asked a group if trail runners for a sanity check in regards to a running decision.... they are crazy awesome people.
I think that applies to pretty much everyone in this group - the crazy awesome people part that is.
@PastorVincent I have to ask where you run/live, 369m elev/21.2 km = 17.41m/km impressive elevation.
12km tonight out to what we call Mann Flats at the far South end of town - up the hills towards the RR Tracks and then back North. Legs are still tired after last weeks efforts.
06/02 15.0 km – 145.0 km - 15.0km – YTD 593.75
06/03 11.5 km – 133.50 km - 26.5km
06/07 5.66 km – 127.84 km - 32.16km
06/11 10.5 km – 117.34 km - 42.66km
06/14 8.0 km – 109.34 km - 50.66km
06/14 9.13 km – 100.21 km - 59.79km
06/16 10.2 km – 90.01 km - 69.99km
06/17 7.52 km – 82.49 km - 77.51km
06/19 12.00 km – 70.49 km - 89.51km – YTD 668.262
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