June 2017 Running Challenge
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angmarie28 wrote: »Question, what running belt or bag do you carry for marathons? I have one in 2 1/2 weeks, I have no one to meet me throughout it so I'll need to carry my energy chews and misc things I'll need. I will be walking a big chunk of it so it will take me about 6 1/2 hours, so I will need to be prepared
There will be water and Gatorade on the course I am sure. I use a slightly older version of
Nathan Peak Waist Pack
http://amzn.to/2sN32O3
Plus pockets in my shorts of course
I only carry Gu ( I eat one every 45 mins) and my S-Caps (1 per hour). I rely on the hydration provided by the course. I have food in my backpack, which I check with gear check along with a change of clothes and Advil. I finish in about 4 hours so I have 2 fewer hours than you to worry about. I just stick my iPhone in my pocket and use my Watch to control everything.
I HIGHLY suggest you buy something NOW and start running with it. Nothing new on race day if you can help it.
At a 6+ hour pace, you might be able to get away with a small backpack, but I have never attempted that.2 -
6/1 - 8 miles (daily double: 3.5 & 4.5)
6/2 - 9 miles
6/3 - 5 mile recovery run + Zumba
6/4 - GW Bridge Challenge 10k (PR - 53:43)
6/5 - 6.25 mile recovery run
6/6 - 9 soaking wet miles
6/7 - 8 miles w/summer track workout (4x1000m w/400m recoveries)
6/8 - 10 miles (daily double: 6 & 4)
6/9 - rest
6/10 - NYRR Mini 10k (6.3 miles - 58:09)
6/11 - 13 mile slow, hottt, long run
6/12 - 8 mile rather hot run
6/13 - 7 mile run w/summer track workout (3x 10 min Indian file runs)
6/14 - 3.1 mile recovery run
6/15 - rest
6/17 - 6 mile soaking wet rainy run + Zumba
6/18 - 11 mile stupid humid long run
6/19 - rest
6/20 - 7 miles midday, 85° but manageable humidity
June Total: 122.95/140
723.8 miles/2,017 miles - goal for the year
Today was my longest run of the week before my HM. Everything else before Sunday are recovery and shakeout runs. Woot! Today felt good, and felt strong. Had an avg HR of 168, so not an easy run, but not super hard. It was around 85° but the humidity was very manageable.
I would also like to say that I am proud of myself for being a responsible runner today! Lol. Our usual Wednesday summer track workout is actually today this week, and it's not at the track. It's at Bear Mountain State Park, and consists of a 4 mile run up Bear Mountain, which would be a total elevation gain of around 1,150ft. The whole run would basically be varying grades of uphill. For a split second I thought, oh, this will be good training for my HM on Sunday, cause that's going to be my hilliest run at that distance, with a total elevation gain of around 900ft. But then my common sense kicked in, and I realized that I've NEVER done a run like tonight's would be, in terms of hill work/elevation gain, and that it probably would be a REALLY BAD idea to try something like it with less than a week before my race, lol. One of these days though, I will do tonight's run, just to see if I can do it!7 -
I'm in for 10 for the rest of June.
Mostly in prep for joining a full month in July!10 -
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
16/6-REST
17/6-5.1
18/6-5.1
19/6-3.4
20/6-3.4
Total - 72.3/90 Miles3 -
6/1 5miles 46:33min
6/2 3miles 27:09min
6/3 7miles 65:53min
6/4 rest
6/5 3miles 27:52min
6/6 4miles 36:43min
6/7 3miles 27:55min
6/8 13.1miles!!! 2:06:49min
6/9 rest
6/10 3.55miles 35:30min
6/11 rest
6/12 4mi intervals 38:32min
6/13 5miles 50:34min
6/14 rest
6/15 5miles 48:52min
6/16 4miles 37:39min
6/17 8miles 1:21:57min
6/18 rest
6/19 6miles 58:35min
6/20 3miles 28:48min
Did intervals on the treadmill today. Afterwards went to PT. He gave me a band to really stretch my hip out before running. I'm eager to give it a go.
We have to pick my oldest from camp Saturday morning so I'll do my long run (9 miles) Friday morning. I don't want to do a long run in the middle of the day when it's blasted hot out. I thought about waking up really early- like 4am, but who am I kidding- there's no way I'd get out of bed that early!6 -
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
20/06 4.26 miles
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@juliet3455 their son is getting married at the Island Lake Lodge in Fernie, BC they will be there a few days, which looks amazing. Then they go to Banff to the Buffalobery Bed and Breakfast. Again looks amazing. They have plans for whitewater rafting and fly fishing and who knows what else. He's very outdoorsy. I'm just jealous, of course I couldn't afford to spend 2 nights in the places he is staying ha ha0
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angmarie28 wrote: »Question, what running belt or bag do you carry for marathons? I have one in 2 1/2 weeks, I have no one to meet me throughout it so I'll need to carry my energy chews and misc things I'll need. I will be walking a big chunk of it so it will take me about 6 1/2 hours, so I will need to be prepared
I have a single bottle water belt that I wear during races. Its usually enough as there is usually water/gatorade on the course. I stuff the pouch with a few solid food stuffs (granola bars, trail mix, and a small pieces of jerky etc) to have between Gu's. I find I need something more solid than gel's during a marathon (or I end up in the outhouse). Normally, I'll use a little duct tape and tape the GU's to my water belt and tear them off when I need them.
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Random rest day thought: You might be a runner if: Your thinking about buying a different GPS watch because the one you have doesn't have enough battery life in GPS mode to cover a race you MIGHT consider doing a year from now....LOL8
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BruinsGal_91 wrote: »@girlinahat Obviously no one has told the mods that Offa's Kitten is a long-distance footpath in Wales and not an insult.
Ha ha. Offa's Levee doesn't have the same ring to it!!!!0 -
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
6/15 3.70
6/16 4.13
6/17 rest
6/18 6.40
6/19 snorkel 3 hours: Female Blackstripe Coris (rare to see an adult female this far south in the island chain)
6/20 4.70
Total 60.05
@MrsKGrady Fabulous on the AG win!
@Orphia Maybe an Aussie minion?
@JessicaMcB Banff sounds brutal.....
Steve says: "Wear your sunblock and join our virtual run!"
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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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"
6/20 - 8 miles - moderate run - Low zone 2
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.
Took one of my flatter routes this afternoon, only 465 feet of elevation. Today was intended as an easier run as I hope to do a tempo run tomorrow. The weather was MUCH improved, a full 30 degrees F cooler than two days ago. Hotter than I prefer, but the humidity was low so that helped. Still drained all 40oz of water I carried. It is not enough. Will have to think on this problem more.
I am finding running by heart rate much easier than pace and my splits show a much more consistent pace. Time will tell but maybe I can actually make a training plan out of this and crack 4 hours in the marathon.6 -
Well it wasn't pretty, but I managed 6.4 miles tonight. Average pace of 10:09 which is slower than normal, but it was 85 deg F, and my sinuses were alternating between being blocked and then wanting to spray snot in all directions (sorry, TMI).
I thought about wearing my new Sauconys, but decided against it. Don't want to get hotspots or blisters this close to a race. I'm sure they'll be fine, but I'm going to wait until after race day to try them out.8 -
Date Miles MTD ------ ----- ------- Jun 04 5.0 5.0 Jun 05 3.6 8.6 Jun 07 3.7 12.3 Jun 09 3.6 15.9 Jun 10 5.1W 21.0 Bare Cove Jun 11 5.1 26.1 Jun 13 3.7 29.8 Jun 14 3.7 33.5 Jun 17 6.2 39.7 Jun 20 3.7 43.4
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1---5.06
3---6.31
4---6.29
6---3.69 walk
7---4.37
9---3.76
10---6.34
11---5.19
13---3.64
15---3.56
16---mtn bike 4.95 miles
17---2.5 walk
18---2.04 run +7.8 mile bike
20---3.14 walk
55.80/70
Upcoming races
AIM for the Cure- 5K, virual run
July 8- XTERRA Jurassic Trail Run, 5K. Glen Rose,TX
Dec 2- POOP trail run, Hoping for a half! Norman OK.
Pre-op PR's
1 mile 8:27 5k 24:42. 10k 1:00.52. HM 2:17.28
Post-op Training PR's
1 mile 10:50 5k 37.46 10k 1:20.253 -
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
Tonight's HM/marathon training group work out was a ladder of 1-2-3-4 minutes hard with 2 minutes between and then back down 4-3-2-1 with 1 minute between. Then 4 sprints. With warm-up and cool-down came to 5.57 miles.
We were fortunate that the weather really cooled down after another afternoon of t-storms (even some hail on my way home from work). Oh, and apparently I had my best 400 m effort tonight, according to Strava! Very tired after all that.
I always hate these workouts and then when I'm done I feel so good and so amazed that I did it. And then I dread the next one and do it all over again Our coach was in fine form tonight, with lots of lecture/inspirational stories. I think the good weather inspired him. 7 -
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
June total to date – 168.67
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 – It cooled down to 72º F (22º C) with 57% relative humidity for this evening's workout. That was a blessing. I stretched the warmup and cooldown to a bit more than 2 miles each to make up for yesterday being shorter than planned. In between, I had one of those track workouts that I dread ahead of time: 4x200 at R, 1 x 800 at T, 2 x 600 at R, 4 x 200 at R. Recovery wasn't specified, so I took 200 recovery for the 200s at R and 800 at T, and 400 recovery for the 600s at R.
I'm not terribly fond of 600s at R. It's really hard to maintain that pace for 600m, repeatedly.
I was happy that I brought the 200s in consistently between 41 and 42 seconds. The 600s were 2:07 and 2:08, acceptably consistent. But I was sure glad when I got the 600s done, and I was happy that I had enough left to run the second set of 200s pretty consistently.
This was one of those workouts that feels a whole lot better to have done than to do. I got through it. Easy miles should feel pretty good tomorrow.
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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I hate traveling for work and trying to figure out time zones and how I can fit a run in before/after work! I am just too used to working from home and running whenever it works... Also the thought of dreadmill running is not conducive to wanting to get up super early to get to the gym...Knowing I am traveling this week and next at the least is driving me to figure it out though!5
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Easy 5K run. Was supposed to be 9.5K but I am super tired and I decided to listen to my body and take it easy. Not sure when I should listen to my body and when I should push myself. I'm sure there is a time and place for both but I only had 4 hours of sleep so I think I made the right call.
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@skippygirlsmom The Island Lake Lodge is pretty Fancy and the same with the Banff Buffalobery Bed and Breakfast.
Hope they have a driver so they can sit back and enjoy the view.
Do you know if the Rafting is on the Red Deer, Columbia or Athabasca Rivers?
Glad to hear that they are outdoorsy and will be getting away from the Highway and what I call the 100ft Club ( they never get more than 100ft from a road ) I couldn't afford to stay at the places they will be staying. I am more of a MEC Shelter kind of guy ( tent ) and Bucket Bathing with the warmest cold water I can find.
@kgirlhart It's strange how some of the people closest to you are the ones that can be the least supportive/most critical. Maybe she is jealous of your success??
@shanaber Can you post on the Corporate E-mail for the Town/City you are travelling to and ask if there are any runners who would be willing to join-lead you around and show you the trails/parks that are safe to run in. This way you are with a co-worker which increases the safety/comfort factor.
8.01 km of the Peace River 50km Ultra. Just a little loop on the North End of the East Side Trails.
Holy Kitten that was Nasty Fun. 249m ( 817ft ) of elevation in the Hills, Fallen trees, Swampy bits, Steep uphill with loose shale and dirt, Waist High Grass, Wild flowers, Tiger lilies, and Wild fruit trees that promise a great fruit crop this year. Was surprised to see the Tiger Lilies out in the wild hills. So a little play on the 12 days of Christmas:
8km of trails;
7 Deer
6 Rabbits
5 Geese
4 Ptarmigan
3 Bears - Momma & 2 cubs Black that is
2 Moose - Momma and Baby
1,000,000 Mosquito's
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
06/20 8.01 km – 62.48 km - 97.52km – YTD 676.27
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