August 2017 Running Challenge
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I... am...waiting...... To ... Go...... Run......waiting.. it's getting hotter and hotter. I'm getting anxious. Waiting.
Waiting at Verizon store. I thought today might be the 10. Maybe tomorrow- it's supposed to rain.
ETA Soo, NEWBIES. HOW ARE ALL YALL DOING?4 -
8/1- 6.1
8/1- 4.2
8/2- 6.1
8/3- 4.5
8/3- 6
8/4- 8.1
8/5- 15.2
Total: 50.3
August Goal: Not die while ramping up running mileage and technicality during 100K training
Nominal mileage goal: 250 miles
Today's notes: From Hal Koerner's bookYou might be an ultra runner if you need a headlamp and sunglasses for the same run
While that isn't always true, sometimes you just need to start before the sun is up, it made today's training run more interesting. Got up at 0415, and was running before 0500. After about 7 miles, I returned to my truck and swapped my headlamp and long sleeve shirt for cap, sunglasses and short sleeve shirt. Got my 15 miles in in under 4 hours, which made me happy.
Average pace was 14:31, average HR was 131. Total elevation was 2500 feet. Good run.
Have a Runderful day everyone!
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
8/12- UMTR FatAss "Not Quite" 50k
8/19- Rampage at the Ridge 5k OCR
9/23- Ely Marathon (full)
10/21 Wild Duluth 100k
11/23- TBD 5k Turkey9 -
KatieJane83 wrote: »midwesterner85 wrote: »I measured my calf and thigh - 38cm and 53 cm at their widest when flexing of course. I'm trying to remember why we are doing this... will go back a few pages.
I don't quite remember either, lol, but we're pretty close! I measured 36 and 52
Because I'm neurotic. My husband made a comment about mine. So I wondered whereabouts others were.
My calves at the widest are 34, my thighs 10cm above the knee is 44, and at the widest 54.
I'm only 5ft tall so my legs definitely look "thick". I'm almost 40 years old so I don't really care... when I was younger it definitely bothered me. I can cross my legs comfortably when sitting and that's all I really care about.4 -
@Elise4270 @kimlight2 @seanevan10 @cburke8909 and maybe @lporter229 and @shanaber (plus everyone I forgot): great that you are joining in the extra challenge!
Day 1 and Day 2 are done. So far so good... The adductor stretch was new for me. The hip flexor and hamstring stretch I knew, but as static stretches only, doing active reps was a bit unfamiliar.
The exercises for the first day took me close to 15min. Even with the added lower back stretch, the second day was slightly less than 12min, I guess since I already knew the exercises. And it turns out closing my eyes really screws up my balance!
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Other news: we have parkrun in the area now! Not extremely close unfortunately, about 15-20km away. So jogging over there as a warmup, racing 5km and jogging back home isn't going to happen, but both car and bike are an option.
I learned about it only yesterday. I didn't go today - apart from the fact that I had a night out in town with plenty of cocktails and beer, it also seems you need to bring a personal barcode. When I tried to print that code at 3am in the morning, my printer refused to work, and I was in no state to attempt any fixed besides changing the cartridge, which didn't help *sigh* On the bright side, that gave me an excuse to sleep in, and I'm looking forward to trying it next week! My last 5km races were all virtual, running a 5k with people will be great
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8/1 = 4.5 miles
8/2 = kettlebell strength training
8/3 = 7.5 miles (six - 6 minute speed intervals)
8/4 = 3.5 miles (track workout- 800m sprints & 200m recovery walk)
8/5 = 4.5 miles
Just 4.5 slow and easy miles.
(August miles) 20/150 (August goal miles)
Upcoming Races:
8/19 = 100th Verns No Frills 5K
10/28 = Hill Country Halloween Half Marathon
12/10 = BCS Marathon
1/6/18 = River Road Run Half Marathon4 -
August goals are 90 miles and figuring out what all the info from my new watch means about my training.
Aug 3 - 10 miles
Aug 4 - 6.2 miles
Aug 5- 7.5 miles
Strangely, I pushed myself harder on the hills today and expected to see much higher heart rates since I went further on tired legs and definitely felt like I was working harder. Heart rate average was lower than yesterday, though I did have a higher max heart rate during the run.
@PastorVincent - congrats on the PR! And belated Happy Anniversary.3 -
@_nikkiwolf_ Day 1 is done. I will try to do Day 2 tonight. The hip flexor stretch and hamstring stretch I've done before also but the felt good. My cat loved the hamstring one because she could kiss my forehead LOL. Can't wait to run tomorrow.2
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I'm back... I started running again in mid July after taking about 4 weeks off for my calf to heal. Today was the 1 year anniversary run of my 1st 5k. I took a little over 2 minutes off my time from last year and ended with a PR of 24:02. I would have liked a sub-24 minute time, but I'm not going to be too upset over 3 seconds, lol. Was unseasonably cool of 63 with light rain. Split times were 7:35, 7:47, 7:32. It has been quite a while since I've run a sub-8 mile in my training, so really felt good about that and my avg HR was pretty good at 148. This was a run to benefit veterans, so I thought it appropriate to wear my Embrace the Suck shirt.
August goal 80 miles.
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12 km Modified Peavey loop + Misery Mtn. Last run before Emperor's Challenge.
Taper Crazies / Injury Phobia starts now. Found quite a few more patch's of ripe Saskatoon berries, which meant a pause in the running to test the wild fruit. Purple Fingers
Now to head off to the Lake for a relaxing weekend with the family.
08/01 0.0 km – 150 km - 0 km – YTD 862.57 km
08/01 7.5 km – 142.5 km - 7.5 km
08/03 14.0 km – 128.5 km - 21.5 km
08/05 12.0 km – 116.5 km - 33.5 km
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I'm back... I started running again in mid July after taking about 4 weeks off for my calf to heal. Today was the 1 year anniversary run of my 1st 5k. I took a little over 2 minutes off my time from last year and ended with a PR of 24:02. I would have liked a sub-24 minute time, but I'm not going to be too upset over 3 seconds, lol. Was unseasonably cool of 63 with light rain. Split times were 7:35, 7:47, 7:32. It has been quite a while since I've run a sub-8 mile in my training, so really felt good about that and my avg HR was pretty good at 148. This was a run to benefit veterans, so I thought it appropriate to wear my Embrace the Suck shirt.
A PR is a PR! Congrats!
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@rusgolden welcome back!
@_nikkiwolf_ it's awesome that you have park runs close now!
@amymoreorless nice running!
@wishiwasarunner nice run. I've also noticed that hilly runs seem harder, but my HR isn't always mush higher, and on trail, it seems MUCH harder, but my HR is lower, probably because I walk the really nasty hills on trail.
@juliet3455 Got to love taper crazies...LOL
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@juliet3455 we should make a sacrifice to the taper Gods to protect you from the pitfalls of trail running life! Someone quick, find some New Balance we can burn or something!
@MNLittleFinn clearly I am not living Koerner hard enough- I hate sunglasses.
So I got out and did 40 quite a bit later than I had wanted to (my alarm didn't go off and I slept until freaking 7!!!!), but it was a really good run. We've had some rough summer storms in our county recently so there were some trail sections that were basically an obstacle course for me to hop enormous felled trees. A couple of times walkers told me "No point in going that way, there is a huge tree on the path." ...Uhhhh while it isn't Sunday my feelings on that were, 'Mountain get out of my way!'. Damn my compression socks are full of sap and mud though
August 1- 13.4
August 2- 17.3
August 3- 16.5
August 4- 17.3
August 5- 40
104.5/4206 -
I can't go out without them... I think I might be part vampire... you didn't get up until 7???? Slacker!!! LOLJessicaMcB wrote: »@MNLittleFinn clearly I am not living Koerner hard enough- I hate sunglasses.
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Unlike certain others on here, I won't be running two 5k races in one day. The sensible me said 'don't race today; rest your calf for a few more days'. The not-so-sensible me said 'go on, race. Just slow it down a little; you'll be fine'. Of course not-so-sensible me has the louder voice, and I ran my race. I did slow it down a little (my time was 29:13 rather than the 26 minutes I normally do), and it was enough to get me the second-place medal in my age-group (though I feel honor-bound to point out there were only four women in that category).
My calf is certainly feeling it now though, and I'm definitely taking at least a week off from running (my next race is in two weeks). Looking at the stats on my Garmin it shows me that my run cadence was all over the place. It's normally a very steady 172spm, but today was more like 183spm, and my stride length was noticeably shorter.
Next time, I'm listening to sensible me.5 -
@PastorVincent - Congratulations on the PR, and good job managing a rather chaotic race situation! Now you'll have something to howl about when the moon comes out tonight.
@rusgolden - Welcome back, congratulations on the PR, and may your calf be well for a long time to come.
@BruinsGal_91 - "Next time, I'm listening to sensible me." Yeah, that's what we all say.3 -
8/1 - 5 miles
8/2 - 4 miles
8/3 - 6 miles
8/4 - rest day
8/5 - 8 miles
23 of 80 miles
Skip had a run today at the local Fleet Feet, they do alittle over 2.2 mile run for the Cross Country teams. The teams with the highest percentage of kids there win $$$ first place gets $500. For some reason I cannot get our coach to get behind this, hello FREE money. So we had 17 out of 31 kids, not enough to win the top 3 place money. Can't recall her exact time it was around 16:19, she was the 4 female and first female on her team. It was a lot fun. Then she came with me to the Greenway while I did my long run and she ran another 5.5 miles with me, then tonight she'll go to team practice and run another 3 or 4 there. Nice to be young ha ha
The weather was perfect today, just an awesome day to run. It can't possibly be August in Alabama! Seriously need to stay out of Fleet Feet, brought myself a pair of Brooks Caldera trail shoes. Couldn't resist them for $49.
Off to read the rest of the thread.
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WandaVaughn wrote: »@shrcpr My race is in Huntsville, Alabama -- the Huntsville Half Marathon.
https://runsignup.com/Race/AL/Huntsville/HuntsvilleHalfMarathon
@WandaVaughn that's my HM PR race.3 -
August Running Totals (miles)
8/1 – 9.06 warm up + speed work
8/2 – unplanned rest day
8/3 – 15.02 easy
8/4 – rest day
8/5 – 14.07 pacers' run
August total to date – 38.15
Nominal challenge goal: 260 miles
Real goals: Stay healthy. Train well toward the Rochester Marathon. Win my age group at Pound the Ground 10K on August 9. Run a respectable sub-20 5K at Bergen on August 12. Run the USATF Masters Mile (road) in under 6 minutes on August 25.
Today's notes – Dang, it's hard to get up and moving to run at 7AM when I'm used to running in the evening, staying up late, and sleeping late in the morning. But it does have its rewards. Humidity was typical summer at 82%, but with a temperature of 61º F (16º C) I didn't much care.
The plan was to pace 14 miles to an 8:00 per mile target, then run 3 more on my own for a total of 17 miles. My achilles niggle reacted favorably to having 2 rest days this week, and was almost normal this morning; but I had some beat up areas on that side that apparently were the result of running with a weakish calf/ankle for 15 miles (12 in the rain) on Thursday.
So . . . no one showed up for the 8:00 pace. Or the 7:30 pace. Or the 8:30 pace. We had a pacer for each of those targets, and the three of us set out to run the route together. The idea was to hold close to 8:30, because the guy pacing 8:30 has had foot issues and his doctor and coach want him to be slower.
Yeah, right. He has a bit of a testosterone excess, though he's smarter about it than he was a couple years ago.
So we ran our 14 miles, with a break between segments after 8 miles. I paused my Garmin for that break, but not for stoplights. The other 2 guys paused for stoplights. One of them (the 8:30 pacer) is a Garmin Connect friend, so I can compare the results. With no pause for stoplights, I got 14.07 miles in 1:53:44, for an average pace of 8:05. Paused for stoplights, the other guy got 14.06 miles in 1:52:41, for an average pace of 8:01 per mile. And I slowed him down a couple times when he was running a 7:30 or 7:20 pace going uphill.
I wasn't particularly stressed about the pace, because we had no trainees with us, we're all experienced marathon runners, and we know we aren't going to run each other into the ground. Long conversation about how to handle the guy who was a way doing a Tough Mudder today; that guy gravitates toward an 8:10 pace, then can't handle more than about 15 miles. He probably belongs with the 9:00 pace group, but is in denial about his capabilities and how reasonable it is for him to expect to BQ. Long conversation about our various aches, pains, niggles, PT and chiropractor treatments. If you'd heard that part of the conversation with no video you might have thought we were three old geezers in rocking chairs on a nursing home porch, instead of guys running 14 miles at an average pace of 8:05.
By mile 12, I was pretty sure that the secondary aches were bad enough that stopping at 14 was a Good Idea. So I didn't get my planned 17 miles in, let alone my testosterone-fantasy 20. I was rewarded with legs that feel normal for walking right now. I'm closing out the week with 9.5 miles less than target, and that's OK. Sometimes pushing for more is counter-productive, and I think this would be one of those times.
Next week's plan mileage target is 62 miles. I have two races next week, and what I've penciled in adds up to 54 miles. If I have to cut that a bit to get my legs to feel good, that's life; I just hope I recognize such a necessity if it occurs.
Nostalgia moment: Three years ago I ran with other runners in this group, and was by turns puzzled or amazed by people who could run a marathon just saying they'd run enough when there were more route miles left. Now, I've become one of those guys. If the plan says 17 miles but my body says stop at 14, sometimes (not often enough) I stop at 14. And nobody gives me a hard time about it. I guess I don't have to prove anything to anyone but myself.
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)
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Nostalgia moment: Three years ago I ran with other runners in this group, and was by turns puzzled or amazed by people who could run a marathon just saying they'd run enough when there were more route miles left. Now, I've become one of those guys. If the plan says 17 miles but my body says stop at 14, sometimes (not often enough) I stop at 14. And nobody gives me a hard time about it. I guess I don't have to prove anything to anyone but myself.
That is your wisdom growing there I think
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@skippygirlsmom those Brooks are beauties
@BruinsGal_91 not so sensible me always wins, especially on race day. On the plus side not so sensible me has a hell of a lot of grit . Congrats on the AG!
@MNLittleFinn I just have a weird narrow nose thing going on, sunglasses never stay on. I go ball caps or blind lol0
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