July 2017 Running Challenge
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Ran a colorful 5k today.
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I wouldn't worry too much about it. In the last year, I've covered some 2,300 miles and have not had any foot issues at all...no bruising or aches, no nail problems, no blisters, and no rubbing or chafing. Maybe these are problems that some people are naturally predisposed to? Or maybe the running shoes I use have a large toe box and enough cushioning to mitigate things? Dunno, but I was also a little anxious about marathon training when I heard all the stories of missing toe nails, but so far, you'd be hard pressed to tell that I run at all if you were to look at my feet.
Yeah, @shrcpr in my limited experience as a runner all my toenail issues have been caused by poor footwear choices. I have one blackened toe nail right now that I got during a short recovery run due to the new shoes I was wearing (got rid of them!). Any work out can cause injury and toe nail issues are very minor in the grand scheme of things.
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Today I did my longest run ever! 32 km. (20 miles)
Managed an average pace of 7 minutes per km. (11:16 per mile), total run time 3:41:15
Had a total of 3 gels which were about 400 kj each, so 100 calories thereabouts each. So that works out I was using fat and felt fine.
Feel so happy! Yippee!!!
YAY!!!! Congrats!!
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@PastorVincent - I am so sorry about your Nana and Uncle but awesome that you were able to preside over the ceremony!
A bit different but my cousin will be presiding over my daughter's wedding in September and I am so excited that he will be handling it - he and my daughter have always had a connection and it will make it just so much more special!
Thanks, @shanaber - That is cool for your cousin! I will be doing my baby sister's wedding. She just got engaged. That will be a MUCH more fun time I think. 1 -
MNLittleFinn wrote: »Not sure if I loved or hated it....must have been a trail marathon
The point is, you did it!! It's awesome and it's over - yay @MNLittleFinn !!!PastorVincent wrote: »cburke8909 wrote: »@PastorVincent and @Orphia looking at training suggestions for marathons. They suggest on early training runs to run long runs fasted, no fuel regardless of time. This will cause you to go into glycogen depletion and your body will be forced to burn fat. On long runs within 3-4 weeks of your race run fueled which will teach your body to accept and process fuel while running. Getting the combination right is extremely difficult, that's why even Stan and Moby will tell you they are still figuring it out. The one thing most will agree on is that this fuel burning element is a key component to a good marathon.
Well said, @cburke8909
I should try some longer runs with out fuel, but I do not eat nearly enough to tip the balance. I mean If I eat 100ish calories an hour, but am burning more like 400-500 an hour (6.5mph pace), then I am still cutting through the glycogen and have to be into fat.
Yep, that makes sense, @PastorVincent
Today I did my longest run ever! 32 km. (20 miles)
Managed an average pace of 7 minutes per km. (11:16 per mile), total run time 3:41:15
Had a total of 3 gels which were about 400 kj each, so 100 calories thereabouts each. So that works out I was using fat and felt fine.
Feel so happy! Yippee!!!
And this is why we we have an 'awesome' button. Fantastic job!
I'm just relaxing for a few minutes before heading out for my 5k race. Was at a concert last night (Violent Femmes and Echo and the Bunnymen), which meant there was beer, pizza and a past midnight bedtime. So probably not the best pre-race preparation. Don't think I'll be getting a new PR, but I had a lot of fun.6 -
Main goal is to survive the Eugene Curnow Trail marathon and get more time on feet.
Nominal mileage goal: Let's say 100? Maybe I'll be a PastorVincent and set my goal at the end of the month
7/1- 11
7/2- REST/Family day
7/3- REST/Family Day
7/4- 6ey stinger
7/5- 5
7/6- 6
7/6- 5.1<--daily double
7/7- REST
7/8-17.7
7/9-9
7/10- REST
7/11- 3.1
7/12- 3.1
7/13- REST
7/14- REST
7/15- 25.9
7/16- REST
Total: 92.2
Weekend Notes: Yesterday I "ran" the Eugene Curnow trail marathon "the marathon that runs like an ultra." That was BRUTAL race. it started out pretty warm, already in the mid 60sF (15-19C), so I knew that it was going to get kind of nasty throughout the day. I felt pretty well prepared, with both 21oz waterbottles filled with Tailwind, and 6 pre-prepped packets for refilling.
Miles 1-8: The first miles went pretty well, which is good, since this is where the biggest climbs were. They were the miles with the most net elevation gain. to give an idea, there's a Strava segment about 1 mile in that's a 181 foot gain over 0.3 miles, and that one felt easier than about 90% of yesterday's climbs.
Miles 9-16.3: Here's where things started to get bad for me. In this stretch, I never had a mile that was faster than 14:40. I was starting to heat up at this point, and the temps were rising, temps were already in the low 60s according to my Garmin. Mile 9 was up, then downhill, and 10 was the opposite. 9 had 104 feet net elevation gain, and 10 had 27ft net downhill. 11 and 12 were a mix as well, with 11 a net gain of 119, and 12 a net loss of 12.... However, mile 12 contained the first Powerline Climbs. There were 4 of them, each with an average grade of about 25% and all between 45 and 100 feet of vertical... Oh, did I mention the MUD? Imagine mud the consistency of THICK WET CLAY. and that was what was covering the entire section Finally got out of the sun where it had reached 81F (felt MUCH warmer!) and entered Purgatory A quick, series of shorter, but still sharp, uphills, just to kick your butt more. I was VERY glad to see the Grand Portage Aid Station. I stood around there for a little, drinking Coke and trying to compose myself. Then it was another short but up and down section to the Peters Aid Station., where I stood around some more, because I was whooped!
16.3-20.4: After I left the Peters aid station, things started going downhill for me (thought the terrain stayed nasty). My calves, quads, and hamstrings started cramping up, a LOT! I was really just creeping along at this time, and the thoughts of a DNF were very real, that's how bad my legs were. Then about 18.2 miles in, the trail racing community proved why it is awesome. going up a very short, but sharp incline, my left calf totally seized, as in my lower leg was stuck in the position for walking tip toe...and my right did similar, but not quite as bad...yup, I was on the ground... Then Chad, who was kind of hanging with me, saved the day, After I got my leg straightened out (did I mention my left Hamstring cramped too???), Chad started putting pressure on my foot, slowly forcing it back and stretching my calf. He then walked with me the next 2 miles to the Forbay Aid Station, where I got a nice, HUGE, piece of watermellon and promptly rolled it in the huge bowl of salt, to try to get my electrolytes back in balance.
20.4-Finish: I was actually feeling pretty good after Forbay, just totally drained (Note to self: Work on fueling!) I walked along in the sun, enjoying the breeze that finally showed up (even though my watch said the temp was 93F, and I can believe it). The last few miles were my slowest. Partially because I was taking it easy because I had no energy, and I wanted to save my legs, and partially because I was behind a couple who were just taking the last miles as a casual walk. With about 2 miles to go, I caught up with Chad, who had left me a little after Forbay, and we walked together until just before the end, where he ran in the last half mile, and I walked until I was a quarter mile out and then ran in the last little stretch, got my medal and shirt, and was finally done with my first trail race, and my longest ever run on trails.
Have a Runderful day all!
2017 Races Scheduled
6/16- William A Irvin 5k
6/17- Grandma's Marathon 4:24:06
7/15- Eugene Curnow Trail Marathon 7:22:23
8/19- Rampage at the Ridge 5k OCR
9/23- Ely Marathon (full)
10/21 Wild Duluth 100k
11/23- TBD 5k Turkey8 -
Just posted a MASSIVE race report and it has to be "approved" ugh.... do those posts ever actually show up?0
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Date :::: Miles :::: Cumulative
07/01/17 :::: 8.1 :::: 8.1
07/02/17 :::: 2.7 :::: 10.8
07/03/17 :::: 3.4 :::: 14.2
07/04/17 :::: 3.6 :::: 17.8
07/05/17 :::: 5.5 :::: 23.3
07/06/17 :::: 2.6 :::: 25.9
07/07/17 :::: 0.0 :::: 25.9
07/08/17 :::: 3.0 :::: 28.9
07/09/17 :::: 8.5 :::: 37.4
07/10/17 :::: 3.3 :::: 40.7
07/11/17 :::: 5.2 :::: 45.9
07/12/17 :::: 3.3 :::: 49.2
07/13/17 :::: 3.0 :::: 52.2
07/14/17 :::: 0.0 :::: 52.2
07/15/17 :::: 9.4 :::: 61.6
07/16/17 :::: 3.6 :::: 65.2
A pretty nice Sunday morning run. Listened to a podcast "Live from the Poundstone Institute" and enjoyed the time.
Tomorrow starts 8 days of travel. I have 3 straight days of flights as I go for a quick work trip to NYC and then immediately for a trip out to the midwest to see the family. Forecast for Iowa looks pretty brutal (as I know @karllundy can attest, seems like it's been a really hot summer there). I'll have to get up early and find as many shaded trails as I can. Where my mom lives is a new development and is sorely lacking in shade.
15 days left in July - currently at 59% of goal for Race to Cure Sarcoma
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WK 7.10.17 - 7.16.17
M - *
T - 10 m.
W - 9.7 m.
T - 4 m.
F - 5 m. * Was supposed to be a long run, but a farmer put down fertilizer and I got sick on run.
S - 6 m.
S - 1/2 Mar + 2.4 additional
Total - 50.2 running Miles * Goal is a 55 + mile running week.
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First ever race today. Was a 5k and my time was 29:47, I really wanted to get a sub 30 time so Im very happy with that. Lots to take away and learn for future races I think but all in all very happy.
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1/7-4.7 Miles
2/7-6.8
3/7-REST
4/7-2.8
5/7-3
6/7-REST
7/7-3.1
8/7-REST
9/7-4.8
10/7-3.1
11/7-4
12/7-3.5
13/7-4.9
14/7-REST
15/7-6.8
16/7-3.1
Total -53.6/1003 -
MNLittleFinn wrote: »Just posted a MASSIVE race report and it has to be "approved" ugh.... do those posts ever actually show up?
I hope it does! I'm excited to hear about it.0 -
@MNLittleFinn I hope so... I look forward to reading that.
@carolineb81 That is a very good time for a first 5K!1 -
@Orphia Congrats on your long run.
@ elise4270 Great job on the PR. I am also not brave enough to Google the toenail necklace or the rat king.
@carolineb81 Congrats on the sub 30 5K.
@MNLittleFinn I hope it gets approved. I always look forward to the race reports.
I'm fixing to head out for my run. I probably should have gotten up earlier, but sleep is important too. And I really needed some.5 -
7/1 - Rest Day
7/2 -Rest Day
7/3 - Rest Day
7/4 - 2.98 (Based on Garmin distance) for local 5K… time was 26:22; not a PR at all, but I haven't run at all since 6/24 and won't be fat adapted for awhile yet.
7/5 - 5.03 miles - not as fast as I planned
7/6 - 3.01 miles treadmill. Plan was for easy miles, and these were scary slow.
7/7 - Rest day
7/8 - 7.37 miles. New trail running shoes! Went out on a trail I haven't visited for awhile, was hot and very slow. Very tall grass in areas made this very difficult as well.
7/9 - Rest
7/10 - Rest
7/11 - 3.0 easy miles treadmill, very slow, before weight lifting. It's hot outside and it is just easy to run on the treadmill at the gym before lifting. I knew I was going to lose some speed when changing nutrition again, but this is really starting to scare me.
7/12 - 5.02 miles, still slower than I wanted.
7/13 - 3.0 miles treadmill before lifting weights. Still slow, but plan was for easy miles.
7/14 - Rest
7/15 - Rest
7/16 - 9.08 miles, struggled with managing BG.
Upcoming Races:
7/4/17 - Miner 5K
7/29/17 - Dr. Dash 10K
10/21/17 - Oregon Trail Run HM3 -
Wow, all this talk of toenails getting black and falling off has me rethinking this running thing.
No run for me today. 25.75 miles on the bike and then laying around in the pool drinking all my extra calories.
I do have to say - all this running made that bike ride a lot easier.
I've never lost a toe nail. Never had one turn black or any other not normal color. I had one that some how got injured at the cuticle. It just lifted loose but grew out normally. I don't know it that was running or clumsiness. It was visibility injured, I even had my doc look at it. So i think, as long as you're good at fitting shoes, you shouldn't have any problems. If it happens, just embrace the running milestone.
This may not be a good time to bring up Jan Ryerse' lost toenail necklace... Google if you dare. And did you know a rat king is a real thing? Google if you dare.
I'm not sure which is worse. Ok, definitely the rats. 
Since you dared me and I am currently in the process of loosing two toenails ---I had to Google it. Just ewwww.1 -
7/1 = gym day: 1 hour strength training
7/2 = 13 miles with running group (run/walk)
7/3 = 7.5 miles & 30 minutes strength training
7/4 = Vinyasa yoga class & 4 miles hiking with hubby and pups
7/5 = 7.5 miles (6 - 5 minutes speed intervals)
7/6 = 5.5 miles
7/7 = 3 miles (track workout: 2 laps warm up, x8 300m sprints, x8 100m recovery walk, 2 laps cool down) & gym Kettlebell workout
7/8 = 5.5 miles
7/9 = 13 miles
7/10 = 7 miles & 45 minutes strength training
7/11 = Vinyasa yoga class
7/12 = 8 miles (6 - 6 minutes speed intervals)
7/13 = 4.5 miles
7/14 = 3.5 miles (track workout 400m sprints with 100m recovery) & 45 minutes strength training
7/15 = 5.5 miles
7/16 = 13.5 miles
It rained yesterday and broke the oppressive heat! While it was 100% humidity at 5am, the temp was only 72. Very nice start to my run.
10 miles of walk/run with the Sunday running group and then another 3.5 miles of running on my own.
(July miles to date) 99/170 (July goal miles)
Upcoming 2017 Races:
8/12 = Verns No Frills 100 Anniversary 5K Race
10/28 = Hill Country Halloween Half Marathon
11/23 = Georgetown Turkey Trot
12/10 = BCS Half Marathon3 -
carolineb81 wrote: »First ever race today. Was a 5k and my time was 29:47, I really wanted to get a sub 30 time so Im very happy with that. Lots to take away and learn for future races I think but all in all very happy.
Great job! I'm hoping my first race in Sept will also be sub 30 minutes.3 -
MNLittleFinn wrote: »Just posted a MASSIVE race report and it has to be "approved" ugh.... do those posts ever actually show up?
@MNLittleFinn - They do show up, after a while. It will appear in the thread in sequence for when you originally submitted it, on Page 31 right above the post I'm replying to. There will be no notification that it's a new post, so on fast moving threads like this it will be easy to miss. Hopefully one or another of us who is looking for it will post an "it's here" blurb when it shows up, so others who want to read it can go back and find it.
I *hate* the stupid spam-censor that triggers on one specific number. It's so hard to remember, notice that I used that number, and edit that number to be human-readable but not spam-censor bait.1 -
July 2: C25K W7D3 - 2.0 miles running (25 min), 4.2 miles total
July 4: C25K W8D1 - 2.4 miles running (30 min), 4.2 miles total
July 6: C25K W8D2 - 2.3 miles running (28 minutes), 4.2 miles total
July 8: C25K W8D3 - 2.4 miles running (30 min), 4.2 miles total
July 10: 2.4 miles running (31 min), 4.2 miles total
July 12: 2.5 miles running (32 min), 4.2 miles total
July 14: 2.7 miles running (34 min), 4.2 miles total
July 16: 3.1 miles running (49 min), 4.2 miles total
Totals: 23.8/25 and 33.6/25
Was still feeling not 100% after Friday's poor choices, but when I woke up this morning, I wanted to run. Ate a nut bar (usually I'm fasted, but I didn't eat dinner last night due to lack of appetite after a late, protein-heavy lunch), drank half again as much water as usual, and set off with the plan to see how slowly I could go and still be running. It had occurred to me that my normal pace, while objectively slow, might still be too fast for me right now.
I felt so good at my previous stopping point, despite more time on my feet, that I finished out the 5k distance. And when I got home, instead of my usual thought that I was too tired to get to the yardwork, I spent two hours making my house look less like an episode of Life After People. At that point, the scale said I was still as hydrated as when I woke up, so a win all around.
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