July 2017 Running Challenge
Replies
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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.
7/17 - Rest
7/18 - 3 miles, treadmill. Easy effort, but excellent pace. I've been struggling lately, even (especially) on the treadmill. This run brought back some enthusiasm. 2 things different this time: 1. The only food I had all day was coffee with HWC at breakfast, a piece of cheese for lunch, and 3 snack sized Slim Jims for a snack mid-afternoon (2 hrs. before running). Another explanation is that I'm finally more fat adapted again (intentional transition that should take longer than this) or electrolytes are better balance. This was warm-up before weight lifting.
7/19 - 5.05 miles "at race pace." Heat index of 108F, but still faster than expected for the heat (9:51 avg mile). And I feel good about my pace again. This time, I also did not do much walking to start out (1 block), and I took a cold shower before heading out because of the heat.
7/20 - 3.00 miles treadmill before weight lifting.
7/21 - Rest
7/22 - 6.00 trail run - heat, humidity, and hills made this a lot more walking than running; but I'm counting it anyway. FWIW, my HR looked like I was running.
7/23 - Rest
7/24 - Rest
7/25 - 3.02 miles treadmill
7/26 - 6.23 miles
7/27 - Unintentional rest day - exhausted, runny nose, congested sinuses. Just need some recovery.
7/28 - Rest
7/29 - Dr. Dash 6.5 mile, 1st place for age group; less than 1 min. to 1st place overall, but just couldn't quite catch up.
Upcoming Races:
7/4/17 - Miner 5K
7/29/17 - Dr. Dash 6.5 Mile, not 10K as previously thought
9/9/17 - Wabash Trace HM (Maybe)
10/21/17 - Oregon Trail Run HM
Medal from AG win today:
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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
17/7-3.6
18/7-REST
19/7-2.1
20/7-5.4
21/7-4.2
22/7-2.5
23/7-8.2
24/7-REST
25/7-5.4
26/7-3.1
27/7-REST
28/7-4.4
29/7-4.1
Total -96.6/1005 -
Way to run like the wind @PastorVincent and @midwesterner85 - a fast pair you two make!
Got up at 3am because I was slated to put in 40 today- then had to cut short at 35 when I realized I promised to make my husband eggs benedict for breakfast and I should've gotten up earlier. Gah! I'mma probably be lazy and tack the 5 onto tomorrow instead of going out again after bedtime. At least the man got his bennies once I flew in the door? Haha
July 2- 5
July 3- Off
July 4- 11.7
July 5- Off
July 6- 12.1
July 7- 7.6
July 8- 21
July 9- 20.5
July 10- Off
July 11- 18
July 12 -19
July 13- 15
July 14- 20
July 15- 30
July 16- 17
July 17- Off
July 18- 13
July 19- 14.1
July 20- 16.5
July 21- 20
July 22- 25
July 23- 32
July 24- Off
July 25- 16
July 26- 25
July 27- 16
July 28- 15
July 29- 35
434.2/360
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JessicaMcB wrote: »Way to run like the wind @PastorVincent and @midwesterner85 - a fast pair you two make!
Got up at 3am because I was slated to put in 40 today- then had to cut short at 35 when I realized I promised to make my husband eggs benedict for breakfast and I should've gotten up earlier. Gah! I'mma probably be lazy and tack the 5 onto tomorrow instead of going out again after bedtime. At least the man got his bennies once I flew in the door? Haha
July 2- 5
July 3- Off
July 4- 11.7
July 5- Off
July 6- 12.1
July 7- 7.6
July 8- 21
July 9- 20.5
July 10- Off
July 11- 18
July 12 -19
July 13- 15
July 14- 20
July 15- 30
July 16- 17
July 17- Off
July 18- 13
July 19- 14.1
July 20- 16.5
July 21- 20
July 22- 25
July 23- 32
July 24- Off
July 25- 16
July 26- 25
July 27- 16
July 28- 15
July 29- 35
434.2/360
35 miles?! That's incredible!0 -
@JessicaMcB Cut short at ONLY 35... Heh, someday I'll be putting in those miles; but until then, I'll just stare in amazement.0
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Thanks all!
Looked over all the official stats this morning. I was 67th over all my wave, so not bad. I qualified for the "Masters" wave, but man. No way am I ready for that. The LAST PLACE runner came in at 5:12.
For my AG the times were 6:41, 6:51 (me), and 6:55. Did not realize how close we all were. That guy 4 seconds behind me was probably thinking "if I could only catch that guy in the black..." LOL
Congrats to @midwesterner85 on your win! Well done sir!
And @MobyCarp too! Seems like our group pulled out a few solid wins yesterday! Go team go!
Love the comic @AmyMoreOrLess !
@JessicaMcB 35? Man, you are so cool! I am nowhere near that. Longest is 27 and that was "Epic Suffer" according to Srava!5 -
JimCrackinDandy wrote: »
HA!! Love it.
BTW - When I got home from work, my wife was like "Hey! You signed us up for another race, that's great!" (she saw the charge come through when she was updating the accounting)
It will be our first night race. They said the course is lit with tiki torches. Be a bit different
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@PastorVincent That is excellent for 1 mile. The trouble with a 1 mile is similar to that of a 5K... if the distance were shorter, it would be easier to accelerate to anaerobic level pacing and keep it there the whole race. But for a whole mile, that becomes difficult and for a 5K, it is practically impossible (at least at the mortal level competitor).0
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PastorVincent wrote: »Thanks all!
Looked over all the official stats this morning. I was 67th over all my wave, so not bad. I qualified for the "Masters" wave, but man. No way am I ready for that. The LAST PLACE runner came in at 5:12.
For my AG the times were 6:41, 6:51 (me), and 6:55.
@PastorVincent Great job! The fastest mile I've run so far is 8:18. I had to break out my inhaler after because I thought I was literally dying. LOL
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Hill Climbs x 2.
I paused my watch when I stopped at my Truck to change the Bladder in my Hydration pack and forgot to restart it.
So I have no data for the 2nd hill. Approximate same distance as the first hill. So total of 13.5 km for the day.
07/01 0 km – 160 km - 0 km – YTD 686.27
07/01 15.0 km – 145 km - 15km
07/04 13.5 km - 131.5km - 28.5km
07/06 13.6 km - 117.9km - 42.1km
07/09 6.7 km - 111.2km - 48.8km
07/10 5.5 km - 105.7km - 54.3km
07/14 10.0 km - 95.7km - 64.3km
07/16 12.5 km - 83.2km - 76.8km
07/17 7.0 km - 76.3km - 83.8km
07/19 9.5 km - 66.8km - 93.3km
07/20 12.0 km - 54.8km - 105.3km
07/22 16.0 km - 38.8km - 121.3km
07/25 9.5 km - 29.3km - 130.8km
07/27 11.0 km - 18.3km - 141.8km
07/28 6.0 km - 12.3km - 147.8km
07/29 13.5 km - +1.2km - 161.8km
Goal + 1.8km Should tack on a few short km's tomorrow morning on Easy-Fun Run SunDay.
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JessicaMcB wrote: »Way to run like the wind @PastorVincent and @midwesterner85 - a fast pair you two make!
Got up at 3am because I was slated to put in 40 today- then had to cut short at 35 when I realized I promised to make my husband eggs benedict for breakfast and I should've gotten up earlier. Gah! I'mma probably be lazy and tack the 5 onto tomorrow instead of going out again after bedtime. At least the man got his bennies once I flew in the door? Haha
July 2- 5
July 3- Off
July 4- 11.7
July 5- Off
July 6- 12.1
July 7- 7.6
July 8- 21
July 9- 20.5
July 10- Off
July 11- 18
July 12 -19
July 13- 15
July 14- 20
July 15- 30
July 16- 17
July 17- Off
July 18- 13
July 19- 14.1
July 20- 16.5
July 21- 20
July 22- 25
July 23- 32
July 24- Off
July 25- 16
July 26- 25
July 27- 16
July 28- 15
July 29- 35
434.2/360
@JessicaMcB Wait, you ran 35 MILES and then cooked your husband breakfast?!? After my last 13.5 mile run, I was demanding my husband bring me pancakes in bed and then sit and listen to me whine about my aches and pains. FYI - You have officially won THE Wonder Woman bad *kitten* runner award.3 -
amymoreorless wrote: »JessicaMcB wrote: »Way to run like the wind @PastorVincent and @midwesterner85 - a fast pair you two make!
Got up at 3am because I was slated to put in 40 today- then had to cut short at 35 when I realized I promised to make my husband eggs benedict for breakfast and I should've gotten up earlier. Gah! I'mma probably be lazy and tack the 5 onto tomorrow instead of going out again after bedtime. At least the man got his bennies once I flew in the door? Haha
July 28- 15
July 29- 35
434.2/360
@JessicaMcB Wait, you ran 35 MILES and then cooked your husband breakfast?!? After my last 13.5 mile run, I was demanding my husband bring me pancakes in bed and then sit and listen to me whine about my aches and pains. FYI - You have officially won THE Wonder Woman bad *kitten* runner award.
Ya same here.. I try to talk to him and he's ADD trying to get away but knows he should stay and listen. I got no compassion or empathy...
I'm think maybe 35 kilometers? Still that's a hell of run. Where do you get your energy woman!2 -
Well I was pretty proud of my 8.5 hot miles today until I saw @JessicaMcB running 35 which was planned to be 40! And then you cooked breakfast? Holy Crap!! I agree with @amymoreorless you are the official Wonder Woman bad *kitten*! I am also pretty impressed that you got up at 3am to run... I am finding it difficult to get out of bed at 6am to run. What time do you go to bed?amymoreorless wrote: »JessicaMcB wrote: »Way to run like the wind @PastorVincent and @midwesterner85 - a fast pair you two make!
Got up at 3am because I was slated to put in 40 today- then had to cut short at 35 when I realized I promised to make my husband eggs benedict for breakfast and I should've gotten up earlier. Gah! I'mma probably be lazy and tack the 5 onto tomorrow instead of going out again after bedtime. At least the man got his bennies once I flew in the door? Haha
July 28- 15
July 29- 35
434.2/360
@JessicaMcB Wait, you ran 35 MILES and then cooked your husband breakfast?!? After my last 13.5 mile run, I was demanding my husband bring me pancakes in bed and then sit and listen to me whine about my aches and pains. FYI - You have officially won THE Wonder Woman bad *kitten* runner award.
Ya same here.. I try to talk to him and he's ADD trying to get away but knows he should stay and listen. I got no compassion or empathy...
I'm think maybe 35 kilometers? Still that's a hell of run. Where do you get your energy woman!3 -
Ya same here.. I try to talk to him and he's ADD trying to get away but knows he should stay and listen. I got no compassion or empathy...
I'm think maybe 35 kilometers? Still that's a hell of run. Where do you get your energy woman!
Oh yea, bet you are right. 35k is 21 miles or there abouts, still a heck of a run!
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1---6.38
2---4.25
4---5.11
8---3.37
12---2.90
14---3.58
15---3.31
16---6.23
17---bike
19---3.58
20---3.41 walk
21---3.12 early
21---3.1
22---7.73
23---6.34
25---2.60 walk
26---3.52
29---6.31warning- honest, and TMI. Butt prolly funny DH didn't go run with me today. Which I do enjoy. I get irritated, anxious, and distracted when we run together. I planned on making 10 miles. First mile out I notice my left foot kept kicking my right. Weakness from surgery. It'll learn here in a bit... About 1.5 miles in I was lost in thought stepped in a wash out and was unable to recover before I met the gravel trail on down slope. "DAM!" My pace! Up, assess injury. Rinse off with MaUD water. Ohh adrenaline! I'll make it up. Run run run. I got this.
Tummy feelin' wierd. Jalapeno Fritos last night and coffee this AM instead of real food and tea might not have been the best idea. Eh? I'll be fine. Run run run. Run past, through crowds like a beast, leap a branch between people and the edge of the trail. Ahh, I sense the awe amoungst the chatter! I'ma show off. Spry. Claculated. Controlled. Steady. Fantastic pace. Whoop! Run run run. Uh oh... *kitten*. Mile back is the bathroom. Two miles ahead is the car and bathroom. "I can make it" run run ooh! Aw man
.... It'll be fine... Run aww no! Bush? People. Ok. Well. It's already.... "A problem". 
Keep running. Run.
I had drank 1.5L of water. Once I got to the bathroom, It passed. All of it. With some blood. "Oh TOM finally". Nope. Not Tom. Runners colitis? Ugh. Then the tornado alarms went off. "Well. This is how I go. Stuck on the toilet in the throes of an episode of dumping syndrome with dirty drawers".
TL:Dr So glad I didn't clean out all the extra clothes, a towel, wipes, running bags, or soap that I thought needed done before I headed out.
Set a 4 minute PR for a 10K. Shaved 4 seconds off my 1mile. 1K PR too- don't know by how much though. Regret not being able to make my 10. Guess there's tomorrow And IBS medicine. 
73.84/70
Upcoming races:
Oct 1 Spirit of Survival, Lawton OK. Quarter Marathon
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 10:01 5k 34.27 10k 1:15.5910 -
I'm dying over here at how much I take for granted my Canadian ways making sense to others. 35km because metric system for the win (and I defs would have missed making breakfast if I went out for 35 miles, the natives were restless already when I was making the hollandaise!)
Not to get all Life Time (lol) but my runner struggle is honestly balancing training time with having a young family. Could my legs take me through 35 miles of Wilmore? I don't even doubt it. But what will it cost in time with the three under four crew and my husband ykwim? Makes it hard so I leave early as possible to run as long as I can without feeling like I'm compromising their time with me. We'll see how it all shakes out against my 50 miler in October!
@shanabear thanks to my OCD medication I can't go to bed until around midnight-1am...I don't need much sleep to survive apparently? Childless me would be dead by now however
ETA: I did the conversion on my mileage to the imperial and my month stands at just under 270 miles which should sound much more normal to people now I think?4 -
1---6.38
2---4.25
4---5.11
8---3.37
12---2.90
14---3.58
15---3.31
16---6.23
17---bike
19---3.58
20---3.41 walk
21---3.12 early
21---3.1
22---7.73
23---6.34
25---2.60 walk
26---3.52
29---6.31warning- honest, and TMI. Butt prolly funny DH didn't go run with me today. Which I do enjoy. I get irritated, anxious, and distracted when we run together. I planned on making 10 miles. First mile out I notice my left foot kept kicking my right. Weakness from surgery. It'll learn here in a bit... About 1.5 miles in I was lost in thought stepped in a wash out and was unable to recover before I met the gravel trail on down slope. "DAM!" My pace! Up, assess injury. Rinse off with MaUD water. Ohh adrenaline! I'll make it up. Run run run. I got this.
Tummy feelin' wierd. Jalapeno Fritos last night and coffee this AM instead of real food and tea might not have been the best idea. Eh? I'll be fine. Run run run. Run past, through crowds like a beast, leap a branch between people and the edge of the trail. Ahh, I sense the awe amoungst the chatter! I'ma show off. Spry. Claculated. Controlled. Steady. Fantastic pace. Whoop! Run run run. Uh oh... *kitten*. Mile back is the bathroom. Two miles ahead is the car and bathroom. "I can make it" run run ooh! Aw man .... It'll be fine... Run aww no! Bush? People. Ok. Well. It's already.... "A problem". Keep running. Run.
I had drank 1.5L of water. Once I got to the bathroom, It passed. All of it. With some blood. "Oh TOM finally". Nope. Not Tom. Runners colitis? Ugh. Then the tornado alarms went off. "Well. This is how I go. Stuck on the toilet in the throes of an episode of dumping syndrome with dirty drawers".
TL:Dr So glad I didn't clean out all the extra clothes, a towel, wipes, running bags, or soap that I thought needed done before I headed out.
Set a 4 minute PR for a 10K. Shaved 4 seconds off my 1mile. 1K PR too- don't know by how much though. Regret not being able to make my 10. Guess there's tomorrow And IBS medicine.
73.84/70
Upcoming races:
Oct 1 Spirit of Survival, Lawton OK. Quarter Marathon
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 10:01 5k 34.27 10k 1:15.59
Oh no! Glad you were well prepared for the aftermath though! Hand to God this is why I race on minimum 3 usually 4 Immodium gel caps- runners gastric distress is real af!2 -
@JessicaMcB yes. Too Real Today. I gave up coffee and it's been better. I figured today is have some so I wouldn't have to go during my run. No gallbladder, coffee was a bad choice.
ETA I'm good with metric definitely a better system. Super distance this month! 1 -
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
7/11: 2.5 miles
7/12: 2.8 miles
7/13: 3.1 miles
7/16: 4.2 miles
7/17: 3.1 miles
7/18: 2.5 miles
7/20: 3.2 miles
7/23: 5.1 miles
7/25: 3.1 miles
7/26: 2.5 miles
7/27: 2 miles
7/29: 3.1 miles (Step Out to Stop Diabetes 5k)
55.8/55 miles
I ran my 5k today and overall I was very pleased. I live in a small town of ~5000 people. So it was a pretty small race. It wasn't real well advertised and they did not chip time. In fact, they didn't even officially time anyone. They just placed us in the order we finished and there was just 1 winner who won a gift card to Hibbit Sports. So it was pretty low key. The lady who organized it is a PA here who ran Boston in April. She just kind of threw it together. But she used a course that the Hospital has used for a 5k before and it was a good run. It also started at the park that is .5 miles from my house so I didn't have to get up at the crack of dawn, although it would have been cooler. I didn't have an official time. My time on Strava was 33:06 which almost matched my husband's stopwatch at 33:10. It was a little faster than my 1st 5k and not quite as fast as my 2nd 5k. But I still felt really good about it. I am still trying to get a 5k under 30 minutes but I may not be able to do that in the heat of the summer and I am ok with that. It was already 91°F at the start if the race. And my last few runs have been pretty slow so I was very happy with my 10:43 average pace. As it stands I came in 9th out of 30 runners. I passed a few teenagers and even had 3 who tried to catch me at the end but I pulled out ahead of them and they couldn't catch me. Not bad for 49 year old who has been running for less than a year.
It sounds like so far it has been a good weekend of running. Today's 3.1 miles got me to my goal for July. I will probably take tomorrow as a rest day and Monday will be iffy since it is the last day of the month and my busy day at work.
@pastorvincent Great job on your race! And I'm glad your wife was excited about the race you signed her up for.
@elise4270 I'm not really sure what to say about your run this morning. Congrats on the PRs.
@jessicamcb I don't know, 35K is still pretty intimidating. Maybe not as intimidating as when I thought it was 35 miles, but still. Plus you came home and cooked breakfast. You are a beast!
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@JessicaMcBETA: I did the conversion on my mileage to the imperial and my month stands at just under 270 miles which should sound much more normal to people now I think?
Yes. TOTALLY normal. *rolls eyes*
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Aquathlon race. Did pretty good!
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The race yesterday . . .
Karnknocker 5K is the 6th of 12 Rochester Runner of the Year races. The series is scored from the best 6 results, with at least 4 races required for the score to count. Overall RROY points are 15 for 1st, 14, for 2nd, and so on down to 1 for 15th. Age group RROY points are 10 for 1st, 9 for 2nd, and so on down to 1 for 10th. 60 age group points guarantees at least a tie for 1st in the series. I won my age group for the series 2 years ago, and finished 3rd last year when I was not able to run more than 4 races due to injuries. Winning my age group for RROY is one of my goals this year. Getting at least one overall RROY point would be a vanity thing; I have never finished in the top 15 males at any RROY race. I was 17th male at Medved 5K to Cure ALS. But Karnknocker is a pretty small race. Maybe there's a chance to be listed on the overall RROY point leader board, even though there's no chance of finishing with an overall award of any kind.
Gun time was at 7 PM, on a Friday. It was held at the East Rochester High School, the same site as a Fireman's Carnival:
Instead of traditional post-race food, the packet came with tickets for food and drink from the carnival. I thought, hmm. Carnival food. What's the chance they have a banana or anything vaguely healthy or even easy to count?
So I wanted to get there early to get a parking spot and do my warmup anyway. Made the executive decision to treat this just like a club practice from a timing and preparation standpoint. Had a perfectly normal Friday, doing normal Friday things and eating normal weekday meals, up to 4 PM. At that point, a normal Friday starts looking different from other week days because a normal Friday is a rest day. So instead of following a Friday routine, I followed a Tuesday/Wednesday/Thursday routine. Got ready to run. Put stuff in the car. Went and had a normal dinner at Subway, then drove over to the race site.
Got there about 5:40, and could still get convenient parking. That was important for the race. Used the rest room, and set out to do my warmup as a course preview. Garmin says it was 70º F (21º C) with 56% relative humidity. Ran the route, which is the same as the Scare Brain Cancer Away 5K route that I ran in 2015. Took note of the inclines, declines, road work, and pattern of parked cars. Ended up running the warmup faster than a warmup should be (22:54 on 3.13 Garmin miles, for a 7:20 average pace per mile), but too-fast warmups are a common thing for me before races. I wasn't very worried about it. Heart rate on the warmup was 88% Zone 2, 5% Zone 1, 3% Zone X. Not a terrible, wear me out kind of too fast.
There was a brisk business in "day of" registration, culminating in 272 finishers for the 5K run, as compared to the 135 preregistered that I saw a week or so earlier. I didn't recognize any serious competition in my age group, but my hopes of finishing in the top 15 males for a vanity award of RROY overall points sank. Talked to several other runners I knew; the leading male 50-55 runner opined that I'd likely finish about where I did at Medved ALS.
So I lined up for a good first tangent. The race started, and there was the usual surge of people ahead of me, with the usual bunches fading in a few hundred meters. As with Scare Brain Cancer in 2015, the initial sorting took about a mile, to where some other people faded and let me pass. Then there was a largish gap between next person ahead of me and me, and I wasn't hearing any footsteps behind me. I had become accustomed to races going like this, sorting out in the first mile (or two, for longer races) and then just holding my position until someone with a better finish line kick passes me near the end.
Well, there was that cluster of people who faded at about a mile. Then there was a guy ahead of me who lost 6 or 8 steps on me at a water stop. I was ignoring water stops, reasoning that I wasn't going to get very dehydrated in 20 minutes, I was well enough hydrated when I started, and it wasn't particularly hot compared to what I trained in so I didn't need to dump water on my head.
I passed that guy about 1.6 miles in. At about 1.8, I caught up to another guy who was fading. He said, "Keep it up!" I told him, "I'm trying to!" Ran that long 3rd mile, and slowly gained on the next guy. Got to the last 200 meters, and threw on my finish line kick. I passed him, fully expecting him to turn it on and pass me; but if I didn't *try* to pass him and I ended up 16th male, I'd kick myself. So I passed him, and ultimately finished 2 seconds ahead of him. I got passed by one other runner, a 24 year old female. Crossed the finish at 19:28 on the Garmin, which turned out to match the official time. Felt like puking, walked around till the feeling faded, then got my water. Checked the results. I was 23rd overall, and 17th male. No vanity overall RROY points, but another solid age group win.
This was the rare 5K that Garmin reported as 3.10 miles. My mile splits were 6:08, 6:26, and 6:20, with Garmin claiming a 5:29 pace for the tag end. No wonder I felt like puking. I had known the first mile was faster than I could sustain for the full race, but had hoped to hold up better in the second mile. However, the end result was a time I'm happy with. I'm beginning to believe I can crank out sub-20 5K's as a routine practice, given decent weather and a flat course.
My average HR was 152, max 162. If I look by mile, I see average HR of 144, 155, 156, and 161 for the finish sprint. Average run cadence was 192, and no, I don't care that this isn't close to 180.
With 6 of the 12 RROY races in the books, I have 50 points for the 5 races I've run. I am registered for 3 more RROY races, and probably won't run the other 3. It is possible that I could run a 5K on November 4 if it looks like I need to do so to clinch the age group for the series; but right now I'm in pretty good shape. With 6 races left, it is still theoretically possible for the Unknown Runner to age up or move into town and sweep the rest of the series; if that doesn't happen, the scenarios for someone getting more points that me are remote. One more age group win would clinch the series for me, given that Bill can't run all of the remaining 6 races.
Second and third place in the age groups got cheap medals, but the bling for winning the age group won't be taking up any space in my hutch:
Got home, ate my normal evening snack, and got to bed way later than I should for getting up early on Saturday for my long run. But the long run will be today's post.
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Okay, not looking forward to my long run tomorrow. 4am low in the 80s! Today is just, No......
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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
7/10 – 6.95 easy + 4 strides
7/11 – 11.37 warm up, speed work, cool down
7/12 – 6.04 group run
7/13 – 11.62 warm up, speed work, cool down
7/14 – rest day
7/15 – 20.25 warm up, pace half marathon, easy 5 miles post-race
7/16 – 13.12 easy 100 minutes
7/17 – 7.32 easy
7/18 – 10.62 warm up, speed work, cool down
7/19 – rest day
7/20 – 14.01 MP intervals
7/21 – rest day
7/22 – 17.02 paced run
7/23 – 12.47 easy with hills
7/24 – 7.84 easy + 4 strides
7/25 – 12.00 warm up, speed work, cool down
7/26 – 6.83 group run
7/27 – rest day
7/28 – 6.23 warm up + 5K race
7/29 – 22.64 paced run (~15 miles) + solo
July total to date – 274.94
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. [actual 1:39:05 with fairly even splits] Run Karknocker 5K in under 20 minutes. [actual 19:28]
Today's notes – Normally, I have a rest day on Friday before a long run on Saturday. This week, I ran a good 5K late Friday evening and got 4 hours sleep before getting up Saturday morning. I was more concerned about the sleep than running the evening before.
My training plan says 20-22 miles today. I needed 22.63 to reach the weekly mileage goal. I planned on pacing at an 8:00 pace per mile for 19 miles structured as 10+4+3+2 so trainees could run 10, 14, 17, or 19, then add 3-ish on my own.
Today we ran from a base at Durand-Eastman Park. Got there, and noticed the sunrise over Lake Ontario was kind of pretty. Took a picture, but it doesn't do the view justice:
It turned out that no one showed up for a 7:30 or 8:00 pace, so the 7:30 pacer and I ran with the 8:30 group. The 8:30 group consisted of the 8:30 pacer and one runner, who is pushing himself to run 8:30 long but tends to settle into about an 8:10 pace unconsciously. He runs without a watch.
I mostly let the scheduled 8:30 pacer dictate the pace, to the extent he would. He slowed us down maybe a bit more than I would have. At 10 miles, the 7:30 pacer called it quits. He had just finished a 7-day, 500K running event last Thursday (yes, 310 miles in a week!) and was happy with a 10 mile recovery run. Then there were 3 of us for the next 4 miles.
As it is with this training group, the run wasn't really continual. I paused the watch for the water stop between 5 and 5.5 miles, and again after 10 when it was time for the port-a-pot, and again after 14 while other people regrouped. Set out for the next segment, and our runner cramped up just before mile 15. The 8:30 pacer aborted the run and went back to base with our runner, telling me to keep going for my 22 miles. So instead of the cut-up 3 + 2 + find something, I ran ad hoc on a longer route that was less boring. Got back with about 2000 meters left to run, and did that as an out and back on the Lake Ontario Shoreline Path. Then I thought the lake looked pretty in a different way, so I took an after picture:
Garmin tells me it was 55º F (13º C) with 94% relative humidity when we started. The humidity wasn't too bad when it was that cool, but I felt it as it warmed. It might have got up to about 70º F (21º C) by the time I got done.
Final stats were 22.64 miles in 3:05:05, for an average pace of 8:10 per mile. The solo miles were faster than the paced miles, because I was just running at whatever felt comfortable to get the distance in. Mile splits came in at 8:24, 8:45, 8:06, 8:17, 8:22, 8:25, 8:31, 8:27, 8:09, 8:17, 8:09, 8:12, 8:12, 8:21, 8:19 paced, 7:56, 7:59, 7:43, 8:12, 7:55, 7:50, 7:47, and a 7:24 pace for the partial mile. The faster paces later in the paced run are really an indication that both the designated 8:30 pacer and I were getting tired and losing our pace control; the runner we were pacing doesn't have very good pace control on his own and really needs us to slow him down.
My heart rate was Zone X for 1:18, Zone 2 for 54:43, Zone 1 for 55:16, and presumably in Zone Zero for over an hour. That may explain why it's so hard for me to hold an 8:30 pace. I'm sure most of the Zone 2 and all of the Zone 3 were on the solo portion of the run. That, and the pauses between segments and for the water stop moved the HR back down to walking level.
Got a good stretching session in, came home, had my post-race snack and shower, and really needed a nap before lunch. No surprise there. Lost 5 pounds between first thing in the morning weighing and post-snack weighing, even with breakfast, snack, and 8 or 9 cups of fluids ingested. The dehydration effect was great enough that I noticed my hydration belt getting looser. On the positive side, I remembered to take my S-Caps and I noted the pre-cramping sensations late in the run. I am hopeful that paying attention to stuff like this will help me manage a marathon better.
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) finished in 1:39:05
July 28, 2017 Karknocker 5K (East Rochester, NY) finished in 19:28
August 9, 2017 Pound the Ground 10K (Mendon, NY)
August 12, 2017 Bergen Road Race 5K (Bergen, NY)
August 25, 2017 USATF Masters Mile (Hap Crim Michigan Mile, Flint, MI)
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)6 -
amymoreorless wrote: »Okay, not looking forward to my long run tomorrow. 4am low in the 80s! Today is just, No......
Now I feel like I can't complain about the heat here
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girlinahat wrote: »@JessicaMcBETA: I did the conversion on my mileage to the imperial and my month stands at just under 270 miles which should sound much more normal to people now I think?
Yes. TOTALLY normal. *rolls eyes*
More normal @girlinahat - much more normal than 420+ miles would've been anyway!
Way to go on the AG Moby- money isn't hurting anybody's feelings . Pretty cool they gave you concession tickets for the fair too! 1 -
Hey guys, guess what? I did it! I ran 13.1 miles!
The Prairie Path was jumping, as it was a beautiful day, upper 70s and sunny. Yes, I made sure to sunscreen up before I went out.
From my new house, it's about a quarter mile to the Path. I went out 6 miles, this time going past Berkeley into Hillside, which is about as far as I ever want to go east of I-294. Seedy territory. Good place to turn around and go back west, which is much, MUCH nicer.
As I do not run with music because I want to be able to hear my surroundings, I kept my mind occupied by counting all the shirtless dudes. I counted 19, and only maybe 2 or 3 of them actually could pull off the shirtless look. There was a lot of YIKES passing each shirtless dude.
It wasn't too hard to keep myself running and not take any walk breaks. I think I maybe took one very short walk break around mile 9. I had two packs of GU chews (the caffeinated variety) to keep me going and I stopped at pretty much every water fountain along the way. For the record, out of all the towns I passed through today (Lombard, Villa Park, Elmhurst, Berkeley, and Hillside), Lombard has the best water.
The last mile was a bit rough. I hit my street at 11.89 miles, so I had to cross the street and keep going for a little longer. I went out about a half mile then turned around. I hit my block at 12.75 miles, so I ran another couple blocks through my neighborhood until I hit 13.1. I think I may have cried a little when I finally stopped my watch.
Garmin says I completed the HM in 2:35:02. That was about 5 minutes faster than my original estimate, so that's pretty good.
I celebrated my first running HM by planting a tree in my yard. Yes, I'm still in my running clothes.
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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
7/17- REST
7/18- REST
7/19- REST
7/20- REST
7/21- REST
7/22- "rest" 5k hile with 800+ elevation
7/23- 4
7/24- REST
7/25- 8
7/26-3.1
7/26- 5.1<--- Daily Double
7/27- 8.1
7/28- 6.2
Total: 134.6
Today's notes: Got to run 7.7 miles on the Superior trail this morning, not the distance LR foe the week, but definitely the duration LR It was a great run! I ran what was basically the route between 2 of the Aid Stations at my October race.
If Today's run was any indication of what the course is like, I'm feeling better about the race. I ran a comfortable 14:51 pace, including climbing up and down some rocks. Cut off for October is 18 hours, which equates to 17:22/mile, so if I can manage a 16/mile pace or faster, I'll have plenty of time for AS stops, which I'm thinking I'll want/need.
Hope you all have a runderful day!
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 Turkey6 -
That's amazing @RespectTheKitty , congratulations! I love that you planted a tree to commemorate 13.1.
@MNLittleFinn I'm so glad you ran it and within your pacing goals too! Rock on buddy!2 -
JessicaMcB wrote: »@MNLittleFinn I'm so glad you ran it and within your pacing goals too! Rock on buddy!
Thanks! I might be slow, but I keep pushing.... I guess that's the whole point of ultra training, isn't it?
Great run today and, yeah, balancing family time with a heavy training load is HARD. You're doing great!2
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