July 2017 Running Challenge
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Sweaty girls - yeah us!
But take comfort, sweaty runner. Although your running group may mock the fact that you look like a drowned rat after every run, no matter the length, or that you sweat more than the guys in the group, or that your shoes never stop making that noise, you know how tough you are. In fact, you might be sweating more as a result of increased fitness. The American College of Sports Medicine says “A fit person will start sweating earlier and easier. It may sound strange at first but as someone becomes fit, the body becomes more efficient at regulating the body’s temperature. When you start sweating earlier the body cools down faster, which releases extra body heat and allows you to work out harder for longer.”
http://womensrunning.competitor.com/2016/05/t-rex-runner/sweaty-women-runners_59538#X4VgFDIe9LljDqSk.97
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2 weeks AWOL / Vacation equalled 20+ pages in June and 18 pages for the start of July.
Great HM's, Trail Runs and general fun activities by our Gang of Embrace the Suck - Shoe Destroyers.
Breathing comments - its not complicated - Breath or Pass out, I find that my pattern falls into a different rhythm depending on what type of activity I am doing, 5k hard or 15k+ easy seem to have complete different patterns so I don't worry/think about breathing - it just happens.
Finished June with 108km of my planned 160km.
Started July with a Canada Day 150 Race in Edmonton, Alberta starting on the south lawn of our Provincial Capitol Legislature Grounds with a downhill start
, which means an uphill finish 
.
One of the biggest events I have been in based on total participants 1382, 15km Runners (778) , 5km Runners (526) and 15km Walkers (78).
I finished in 1:27:13.8 = 5:49/km - 9:22/mi. This put me in 299/778 so a good solid middle of the pack finish.
A few highlights - Running across the North Saskatchewan River in the center of the Bridge as it was closed for us, a strange highlight for me was running through the residential zone around the University of Alberta one of the residents had setup a random water-aid stations in front of their house, poor lady was pouring water out of 500ml bottles as fast as she could and even just handing over a full bottle if you asked for it. A really nice event with a great post event Re-Fueling Buffet of Fruit, Cookies, Ice Cream , coffee, water and juice. Also right beside the finish line some of the local communities groups were hosting Complimentary Canada Day Pancake Breakfast but it had a really long line so most runners skipped it.
Then travelled out to Stony Plain, Alberta to support my Peace Country Friends who were in the Great White North Tri-Athlon
Then off to Jasper National Park for a week of High Mountain Camping and 2 Mountain Runs/Slogs of 13.5 and 13.6km - these were training runs for my August Mountain race. A short 6.7 km trail run with the ladies of the local Running club this morning. Giving me a total of 48.9 km of my planned 160 km so far in July.
07/01 0 km – 160 km - 0 km – YTD 686.27
07/01 15.0 km – 145 km - 15 km – YTD 701.27 km 15 km Canada Day Race Edmonton
07/04 13.5 km - 131.5km - 28.5 km - YTD 714.77 km 13.5km Mountain Run/Slog
07/06 13.6 km - 117.9km - 42.1 km - YTD 728.37 km 13.6 km Mountain Run/Slog
07/09 6.7 km - 111.2km - 48.9 km - YTD 735.07 km 6.7 km Trail Run with 4 Ladies
My Bling
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7/1 4mi 39:56min
7/2 rest
7/3 6mi 56:06min
7/4 7mi 67:36min
7/5 rest
7/6 10mi 1:38:49min
7/7 5mi 47:19min
7/9 4mi 38:35min
Ran 4 miles yesterday then decided to pack up and make the very long drive home from Buffalo to Virginia. Took almost 10.5 hours... still recovering today. Took the kids for a 1.5 mile walk this afternoon and I feel like we have to acclimate to the heat and humidity again!
Tomorrow is a 6 mile run and it'll be about 80 degrees at 8 am... embrace the suck 6 -
July goal: 55 miles
7/2: 4.3 miles
7/3: 3.7 miles
7/4: 3.8 miles
7/5: 2.3 miles
7/9: 4.5 miles
18.6/55 miles
I had a busy weekend. My son came in from college this weekend with his girlfriend. I was worried I wouldn't be able to get my run today, but I managed to get a pretty good 4.5 mile run in. It was pretty hot but then it started clouding up and looked like it might rain. It was really nice. It started out a little humid but there was a good breeze. I was hoping to get 5 miles in, but it did start raining on me about the last .7 miles and I was kind of worried if my key fob got too wet I wouldn't be able to start my car so I cut it short. My car doesn't have a key, just a push button. I started out pretty slow, but I managed to run each mile faster than the last. I guess it was because it was getting cooler as I went.
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I'm just done with week 1 and alreaady have a love/hate relationship with Hal Koerner.
Hope everyone is having a runderful day!4 -
skippygirlsmom wrote: »Sweaty girls - yeah us!
But take comfort, sweaty runner. Although your running group may mock the fact that you look like a drowned rat after every run, no matter the length, or that you sweat more than the guys in the group, or that your shoes never stop making that noise, you know how tough you are. In fact, you might be sweating more as a result of increased fitness. The American College of Sports Medicine says “A fit person will start sweating earlier and easier. It may sound strange at first but as someone becomes fit, the body becomes more efficient at regulating the body’s temperature. When you start sweating earlier the body cools down faster, which releases extra body heat and allows you to work out harder for longer.”
http://womensrunning.competitor.com/2016/05/t-rex-runner/sweaty-women-runners_59538#X4VgFDIe9LljDqSk.97
oooh, so that is the reason I sweat buckets, cause I am in such phenomenal shape!
Funny does not feel like that at mile 17 7 -
PastorVincent wrote: »wishiwasarunner wrote: »@BettyM1017 , @amymoreorless , @bruins_girl , and @skippygirlsmom and all the other sweaty runners - I am glad to know that I am not alone. As I run along the trail I have found myself watching to see if there is anyone else as sweaty as me rather than checking out their speed, lol. Almost never see anyone else even close. I have to sit outside for a while so the dripping stops. I have gotten out of the chair on my deck and had a pool of sweat on the ground below so deep that a bug had drowned in it.
Anyway, thanks for making me feel slightly more normal.
Yeah, I have taken to stopping my run 1/2 mile from home and slowly walking back to allow my core temp to fall.
I plan just about all my routes to include an extra half mile to mile just so I can walk to cool down.1 -
Thank you everyone for all your advise with all my marathon questions, today was the day.
Due to the high heat, they shortened the race from 7.5 to 6.5 hours, most the slow runners eother switched to the half or deferred to next year, but i was determined to do it. And my longest run to date was only 9 miles
I was up at 3am, lost my bananas I brought and had the only motel room with no coffee pot, so had a rice krispie treat and a store bought bottled frappe drink (didn't think that through since dairy doesn't like me) then I realized I forgot my compression shorts at home, 5 hours away, so I didn't have the pockets I needed, luckily I packed my compression capris, so I put my belt on and tucked my chews in there, seemed great, got to the bus pick up and realized i left my cooling towel in the motel, well *kitten*, oh well. Got to the start, they had bananas, yayyy. Joined in the back of the pack, definetly not many slow runners, oh well, took off, all 4 packs of my chews fell out before i passed the start, ugh, guess I'll deal with the cliff shot gels they provide, never used them but had no choice.
Felt great, was doing 12 min miles until mile 7, and my hip started hirting really bad, ugh, it's been an off and on issue for 2 months, but Bern fine the past month, still managed 12.5 to 13 min miles until mile 13, then there was 2 miles of a steep hill, my hip was not liking that, and I got passed by everyone on that hill. Ran with a lady up the hill, but she was so slow I had to move on or I wouldn't finish on time. Got to the top and passed one lady and left the lady I was with behind. They both ended up dropping out. Mile 19 I almost broke down, I was so sore and 8 miles left, At mile 20, their was a volunteer that asked if I was ok, I said ya, my hips killing me, but it's ok, he asked if he could ride hos bike beside me, I was really struggling so figured company was a good idea. At this point I had to do 15 Min miles to finish on time, mile 22 my hop finally loosened up, but my feet hurt so bad, felt like my shoes were shrinking, and it was as sooo hot, another volunteer kept bringing my frozen rags, and the other vopunter stuck with me (after all, I was last) mile 25 I realized I wasn't going to finish in 6:30:00, then I just wanted to cry, then I started having trouble breathing, I couldn't get breath on so I sat a minute, and vented to Tim (my volunteer buddy) that I wasn't going to finish on time, he told me if they weren't there to give me a medal, than he's find them and get me one, I got up and finished the damn race in dead last at 6:39:50, and got my medal, my husband was waiting at the end with me kids, 2 of them joined me the last 10 feet across the finish line. My final tome isn't "official"since I was 10 minutes past the cut off, but for not being a runner, and everything working against me, I really don't care, I finished it, and I'm pretty proud of that
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WK 7.3.17 - 7.9.17
M - 4 m.
T - 15.2 m.
W - 10.7 m.
T -
F - 9.6 m.
S - 12 m.
S - 10.6 m.
Total - 62 running Miles * Goal is a 60 mile running week.2 -
Huge congrats @angmarie28 ! You are awesome!0
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Well, you know what they say...
If you can't run it, then walk it. And run a wee bit of it.
More to come.
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Way to go @angmarie28!!!0
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@angmarie28 - Wow, you're tough. Completing a marathon, in adverse heat, after having a long run of only 9 miles? I don't think I'm that tough. You really earned that medal!0
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@angmarie28 - Wow - that is an incredible race story! I cannot imagine running for that long in the heat regardless - and to have managed all that with a sore hip and only a long run of 9 miles certainly proves that you have incredible moxy! Congrats on a fabulous finish - even if it wasn't official.0
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@angmarie28 Oh God bless you girl! Oh God bless you! You are one tough woman.0
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@angmarie28 fantastic!!! Wow that's amazing that you would run a full marathon having only run 9 miles long. wow Great job0
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skippygirlsmom wrote: »Sweaty girls - yeah us!
But take comfort, sweaty runner. Although your running group may mock the fact that you look like a drowned rat after every run, no matter the length, or that you sweat more than the guys in the group, or that your shoes never stop making that noise, you know how tough you are. In fact, you might be sweating more as a result of increased fitness. The American College of Sports Medicine says “A fit person will start sweating earlier and easier. It may sound strange at first but as someone becomes fit, the body becomes more efficient at regulating the body’s temperature. When you start sweating earlier the body cools down faster, which releases extra body heat and allows you to work out harder for longer.”
http://womensrunning.competitor.com/2016/05/t-rex-runner/sweaty-women-runners_59538#X4VgFDIe9LljDqSk.97
That's right! Sweaty girls are bad *kitten*.
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July Running Totals (miles)
7/1 – 14.00 paced run
7/2 – 14.03 easy
7/3 – 6.21 easy + 4 strides
7/4 – 8.07 warm up + 4 mile race
7/5 – 7.40 group run
7/6 – 12.06 warm up + MP intervals
7/7 – rest day
7/8 – 15.01 paced 10 + ad hoc 5
7/9 – 11.83 easy 90 minutes
July total to date – 88.61
Nominal Challenge Goal – 260 miles
Real Goals: Stay healthy. Train toward Rochester Marathon. Pace Shoreline Half as close as possible to a 1:40 finish with even splits. Run Karknocker 5K in under 20 minutes.
Today's notes – Today's assignment was 90 minutes easy. This is supposed to be an exercise on tired legs, because yesterday's assignment was 15 miles of intervals that were much tougher than the 15 miles I actually ran yesterday. Knowing what this was supposed to do was a factor in how I ended up running my 90 minutes a little harder than I might have.
It was a hard day to get started. What with one thing and another, it was 4:20 PM before I hit the road. Garmin says it was 81º F (27º C) with 32% relative humidity; I was certainly feeling the humidity by the time I'd gone 4 miles. I wore a singlet because of the heat, and yes, I remembered to use sunscreen on my shoulders and underarms where a tee would normally block the sunlight.
Set out with the discussion of Fitzgerald zones fresh in my mind, and noticed the Vivofit on my right wrist said Zone 2 at a HR of 128. I know that Garmin Zone 2 starts at 129. But I put the Fitzgerald percents into the default zones calculation on Garmin Connect to use LT HR (157 estimate), just to confirm it would work. I hadn't expected that to transfer to the watch, because when I went to using HR reserve I had to go find the Running HR zones column and change that. So I figured the default just got transferred to the Vivofit, and I'd see the HR reserve zones from the watch when I was done.
Well, that got me thinking, and I deliberately kept the first few miles in the low 130s to match the estimate of Fitzgerald zone 2. Didn't look much at my pace, though when I did it seemed a bit fast. The first little hill, my HR peaked at 140. Okay, run a few more flat miles. Then the hills start. Review: Fitzgerald Zone X is mostly the 140s for a LT HR of 157. He says stay out of Zone X because it doesn't do you any good.
Today I found out what Zone X is for. It's for getting up the hills. I actually peaked at 151 HR on the biggest hill, apparently only for 3 seconds. Turned out the Fitzgerald zones transferred to my 630 as well as to the Vivofit. Don't understand why that happened, when it didn't happen the first time I messed with zones.
Anyway, I ended up running harder by watching the HR than I would have be watching the pace. Average HR was 132, max was 151, and I was only in Zone X going up hills, as near as I can tell. Average pace was 7:37, with mile splits of 8:03, 7:37, 7:34, 7:35, 7:37, 7:25, 7:46, 7:34, 7:30, 7:36, 7:22, and the last partial mile at a pace of 7:41. If I'd been watching pace, I wouldn't have let myself run that many miles that fast. Then I probably wouldn't have had as much time in Zone X, and I would have had more time in Zone 1. Final report had 13:49 in Zone 1, 1:15:00 in the Zone 2 / Zone X combined zone, 0:03 in Zone 3.
Came back and saw the link here to how to do Fitzgerald in Garmin. It recommends combining Fitzgerald Zones 1 and 2 into Garmin Zone 1, and making Garmin Zone 2 the same as Fitzgerald Zone X. So I did that in Garmin Connect, saved, and synced to the 630. Now I have no idea whether my next run will be using the Fitzgerald workaround for Garmin zones (set as default in Garmin Connect) or the HR Reserve method (set as Running in Garmin Connect.)
I've been using a heart rate monitor for over 3 years, and I still haven't figured out what the HR data means, LOL.
The only other thing of note on today's run was that I tried a new-to-me flavor of gel. Hammer Gel Apple & Cinnamon, at mile 6 (about 46 minutes in) tasted like apple pie, without the crust or apple chunks. If you'd add a Cliff Shot Gel Vanilla, the combo would probably taste like apple pie ala mode. (I had a Clif vanilla with me, but only needed one gel on this run.)
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) finished in 25:42
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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@angmarie28 woo hoo! You rock! I wish I had your determination.
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Way to go @angmarie28! I'm envious of you. You are one tough chickie!1
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