August 2017 Running Challenge
Replies
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@PastorVincent I've heard of the high kick used in barefoot running circles. I can see how there would actually be less effort to swing the leg forward if the foot is up, and have been trying this myself rather than a horrible tendency I have to straight leg run (made worse by hyperextension meaning my lower leg extends beyond the knee line).
Completely unscientifically I tested the high leg kick on my run last night (brownie points to me for actually getting out and running like I said). It felt light and easy going, and it is something I think I will explore further.
Just to confirm, it's a flick back with the foot (kicking your butt) rather than a push.
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I didn't get up to go to the gym this morning. Partly because I can't find my gym pass and I don't really do interaction too well in the early morning so getting a replacement wasn't going to happen.
Partly also because I fancied a lie in with a cup of tea in bed. Which is daft because it's not a weekend and I was up by 7 anyway!!
BUT I feel so GOOD!!!!
Swim training this evening.9 -
5.2 miles this morning some discomfort in knee so rest tomorrow shortened long run Saturday and no speed for a week.
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8/1: 7 miles of Track Tuesday
8/2: 7.1 miles easy
8/3: 8 miles "tempo run"
8/3: 6.3 miles group run
8/4: Rest day
8/5: 6 miles
8/6: 16 miles
8/7: 6 miles group run + lift/strength
8/8: 7 miles Track Tuesday
8/9: 5 miles + lift/strength
8/10: 6.8 miles "tempo Thursday"
8/10: 6.1 mile
8/11: Rest day
8/12: 6.4 miles
8/13: 15.8 miles
8/14: 3.2 miles
8/15: 9.4 miles of Track Tuesday
8/16: 5 miles
8/17: 8 miles "tempo run"
129.1 miles of 250 goal miles
Another tempo run thwarted by poo today. I wasn't feeling very peppy from the start, with 62-64F, 96% humidity and a dew point of ~63 (but felt much higher? idk), and my legs still a bit fatigued from Tuesday's track workout. I was keeping up with my group until about 5 miles in and then I slowed, and then the last 2 miles I gave up and walk-ran home instead of finishing the 10 mile route (which was an excellent route and I was bummed to have to cut it short!).
I never have an issue with pre-run poops except on Thursday. IDK if it's because I'm up just a bit earlier Thursdays than other days of week (we meet at 5:30 instead of 5:45 or 6:00) or if it's because I end up eating later on Wednesday after I do a strength workout Wed evening. I'm going to have to try to change my routine next week to avoid this again because today's run was no fun, especially being a repeat of the same issue as last week!
However since these miles were so slow today, I am going to try to add the 2 miles I missed to my group run tonight and do some up-tempo miles with the group. Might as well, since I'll have a rest day tomorrow (finally!).
Upcoming Races:
Oct 8: Steamtown Marathon
Oct 22: Perfect 10 (10 Miler)
Nov 5: Princeton Half Marathon (pacer)
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August 16th.....couldn't do it. I should have run my long run...it was 88 degrees with a heat index of 97. Wimped out and went to the gym. 7 minutes on the stair climber and 29 minutes lifting weights. It was slightly cooler in the gym, only slightly. I haven't lifted weights since last February...boy did I feel weak.
I had a blast in Iowa. My mother admitted that she couldn't walk very far and opted out of seeing the Hoover home or the Amana colonies. I loved the Hoover museum. There was a blacksmith there (Hoover's dad was a blacksmith) who was blacksmithing and had a lot of insight on that period of history.
Take care, everyone....off to the State Fair tomorrow.
@ereck44 Oooh I'm from Cedar Rapids originally (in NJ now) and Amana Colonies is always a fun outing! And the Hoover Museum is great. Enjoy the State Fair!! I'm ashamed as an Iowan to say that I've never actually gone. Sample some deep fried butter for me!
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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
8/6- 5.1
8/7- REST
8/8- 6.6
8/8- 4
8/9- 6.2
8/10- REST
8/11- 4 icky not so fun miles
8/12- 18.3
8/13- REST/Recovery
8/14- REST/Recovery
8/15- 6.2
6/16- 5.1
6/17- 6.5
Total: 112.4
August Goal: Not die while ramping up running mileage and technicality during 100K training
Nominal mileage goal: 250 miles haha, not going to happen
Today's notes: First speedwork session in a LONG time. Today's workout was 1 mile warm up in z1, then 12x400m with 200m rest. I'm not near a track, so I had to go with y garmin for split distance. 400m split times were:
1:55
1:53
1:50
1:52
1:52
1:51
1:51
1:53<-- dodging cars through ankle deep water
1:51
1:51
1:52
1:39<-- Decided to drop the hammer a little
Overall, I'm pretty pleased with the workout. plan was to keep splits at 1:501-:53 and, except the first lap, I managed that. I actually feel great after this run. I haven't done these short interval runs before, so I'm not sure, am I supposed to feel great, or does this mean I can/should be pushing higher on my intervals? Pace for me was roughly 5k pace, for perspective.
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 DNF- Too hot and my mind wasn't in it.
8/19- Rampage at the Ridge 5k OCR
9/23- Ely Marathon (full)
10/21 Wild Duluth 100k
11/23- TBD 5k Turkey3 -
August Goal - 120 Miles
8/1/17 - 4.02 Easy
8/2/17 - 4.15 Easy
8/3/17 - 4.0 Easy
8/4/17 - 4.5 Easy
8/5/17 - 6.0 Easy
8/6/17 - 3.0 Easy - 28.71 Week
8/8/17 - 5.01 Easy
8/9/17 - 5.01 Easy
8/10/17 - 5.01 Easy
8/11/17 - 5.0 Easy
8/12/17 - 7.5 Easy
8/13/17 - 2.51 Easy - 30.04 Week
8/15/17 - 5.01 Easy
8/16/17 - 5.01 Easy
8/17/17 - 5.01 Easy
Total 70.75 of 120
Was gifted a beautiful 66 degree morning at 4:30am. There are few things as peaceful as a morning run under clear skies and moonlight. Was having a great run until about 2.5 miles in when things turned into a real s*!t show, literally. Thankful there is new construction in our neighborhood (porta-pots) cause I needed a "recovery" break not once but twice. Note to self, large kale & spinach salads are for lunch, not dinner. I know, TMI, but if anyone could appreciate the series of events it would be you guys. miles 4 and 5 were uneventful, thankfully.7 -
5.5 today. August total 56.47/90
Look out! Falling caterpillars! As I was l running this am, I noticed a number these large caterpillars all over the road. As I knelt down to inspect one, I heard a wet "smack" and noticed they were dropping out of the tree above me! Uggg!!! Eeekkkk! Got back to the run rather quickly after that
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Going camping this weekend, so finished W3D3 early. Two days in a row is rough. This is why we have rest days, I guess. Back to it on Sunday or Monday.8
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JimCrackinDandy wrote: »5.5 today. August total 56.47/90
Look out! Falling caterpillars! As I was l running this am, I noticed a number these large caterpillars all over the road. As I knelt down to inspect one, I heard a wet "smack" and noticed they were dropping out of the tree above me! Uggg!!! Eeekkkk! Got back to the run rather quickly after that
Tobacco horned worm I think. I tell ya, if I were a birthday bird that'd be a pizza!
(Whys has my corrective text gone stupid)2 -
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PastorVincent wrote: »
Edited to correct corrective text... It seriously getting terrible.
ETA although, "if I were a birthday" sounds like it could be an amazing thing...
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girlinahat wrote: »I didn't get up to go to the gym this morning. Partly because I can't find my gym pass and I don't really do interaction too well in the early morning so getting a replacement wasn't going to happen.
Partly also because I fancied a lie in with a cup of tea in bed. Which is daft because it's not a weekend and I was up by 7 anyway!!
BUT I feel so GOOD!!!!
Swim training this evening.
Lol! I just love your non-americanese!3 -
MNLittleFinn wrote: »
Pace for me was roughly 5k pace, for perspective.
Have a Runderful day everyone!
Ok, Disclaimer: I am NOT an expert and I'm sure someone more knowledgeable will chime in. But, I think short intervals are supposed to be run at a faster pace. My last summer track workout was 2x 2400m long intervals and the coach told us we should be pushing slightly faster than our 5k pace for those. When we've done shorter interval workouts he's told us to push pretty hard. I know, vague and non-specific, lol.
Again, I could be totally wrong. Some of our awesomely experienced brethren will, I'm sure, chime in with better info than I have, lol.1 -
PastorVincent wrote: »
Edited to correct corrective text... It seriously getting terrible.
ETA although, "if I were a birthday" sounds like it could be an amazing thing...
I have autocorrect turned off. I let it underline in red but that is it. For this very reason.
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PastorVincent wrote: »PastorVincent wrote: »
Edited to correct corrective text... It seriously getting terrible.
ETA although, "if I were a birthday" sounds like it could be an amazing thing...
I have autocorrect turned off. I let it underline in red but that is it. For this very reason.
Well, I can't spell so I kinda need it.1 -
PastorVincent wrote: »PastorVincent wrote: »
Edited to correct corrective text... It seriously getting terrible.
ETA although, "if I were a birthday" sounds like it could be an amazing thing...
I have autocorrect turned off. I let it underline in red but that is it. For this very reason.
Well, I can't spell so I kinda need it.
Same here, hence letting it underline in red instead of autocorrect. I can go back and fix anything it flags.0 -
PastorVincent wrote: »
Edited to correct corrective text... It seriously getting terrible.
ETA although, "if I were a birthday" sounds like it could be an amazing thing...
how cool would it be to be a birthday. Giving joy to others once a year, with surprises up your sleeve and plenty of wrapping paper. Ooh and endless supplies of bubble wrap to roll in. Is it wrong that I am imagining the joy of rolling in bubble wrap?5 -
girlinahat wrote: »PastorVincent wrote: »
Edited to correct corrective text... It seriously getting terrible.
ETA although, "if I were a birthday" sounds like it could be an amazing thing...
how cool would it be to be a birthday. Giving joy to others once a year, with surprises up your sleeve and plenty of wrapping paper. Ooh and endless supplies of bubble wrap to roll in. Is it wrong that I am imagining the joy of rolling in bubble wrap?
If everyone were given an unlimited supply of bubble wrap the world might be a more peaceful place
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KatieJane83 wrote: »MNLittleFinn wrote: »
Pace for me was roughly 5k pace, for perspective.
Have a Runderful day everyone!
Ok, Disclaimer: I am NOT an expert and I'm sure someone more knowledgeable will chime in. But, I think short intervals are supposed to be run at a faster pace. My last summer track workout was 2x 2400m long intervals and the coach told us we should be pushing slightly faster than our 5k pace for those. When we've done shorter interval workouts he's told us to push pretty hard. I know, vague and non-specific, lol.
Again, I could be totally wrong. Some of our awesomely experienced brethren will, I'm sure, chime in with better info than I have, lol.
@KatieJane83 I know the last time I reviewed the Hansons marathon plan, shorter intervals were 5k pace or faster (I was doing 1:40 or less for 400s) and longer internals were just under half or marathon pace (mine were around 7:30 which is 10-30 seconds under MP). I think the speed of the intervals depends on your race goals. If I'm training to run for 3.5 hours, knocking out laps at a sub-5k pace won't do me that much good.
However when I switch to 5k/10k training this winter...
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KatieJane83 wrote: »MNLittleFinn wrote: »
Pace for me was roughly 5k pace, for perspective.
Have a Runderful day everyone!
Ok, Disclaimer: I am NOT an expert and I'm sure someone more knowledgeable will chime in. But, I think short intervals are supposed to be run at a faster pace. My last summer track workout was 2x 2400m long intervals and the coach told us we should be pushing slightly faster than our 5k pace for those. When we've done shorter interval workouts he's told us to push pretty hard. I know, vague and non-specific, lol.
Again, I could be totally wrong. Some of our awesomely experienced brethren will, I'm sure, chime in with better info than I have, lol.
Thanks for that. I was using my 5k PR pace plugged into the McMillan calculator to get the pace. That PR is almost a year old, and I haven't run a 5k for speed since then.0 -
2.72 mile run today so 9.79 left.
Thought that this run was awful but got a nice surprise when I checked my Garmin and saw that it was the fastest pace in a very long time.
My legs are lying ☺️7 -
@MNLittleFinn yeah, I think like @kristinegift said, it probably really comes down to what your goals are. If you're working on a 5k race goal the answer will be different than if you're working on a 100k ultra goal.2
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8/1: 3.5
8/3: 3.5
8/4: 2.7
8/5: 6.1
8/7: 2.7
8/8: 3.5
8/9: 4.3
8/10: 4.3
8/12: 6.2
8/13: 4.3
8/14: 3.2
8/15: 4.3
8/16: 2.6 (opted for a very easy short run on rest day)
8/17: 3.5
Rest day tomorrow and long run on Saturday.
51 miles out of 80 completed. August goals should be doable given one more normal week and one slightly lighter week (pre Labor Day 5K) to go.3 -
KatieJane83 wrote: »@MNLittleFinn yeah, I think like @kristinegift said, it probably really comes down to what your goals are. If you're working on a 5k race goal the answer will be different than if you're working on a 100k ultra goal.
Yeah, The Ultra plan I'm going with has speedwork included with it and 400 repeats were one of the suggested workouts. Ian Torrance (paced Scott Jurek at WS100) recommends doing speedwork, even for ultra training because of the benefits to VO2MAX and overall fitness. Just anecdotally, but Scott Jurek did 1600 repeats in prep for WS100 (no, I don't have any thoughts that I could do that ever), basically because of the overall fitness improvements. So, all that said, I think I might want to keep pace and increase the distance of intervals.2 -
8/1 - Rest/sick day - feeling better, but not sure running would have been good. Hoping for tomorrow.
8/2 - 4.5 miles of hill repeats. Glad I did it, more glad I'm done.
8/3 - 3.5 short miles before getting in the car with the family.
8/4 - Road trip / vacation
8/5 - Road trip / vacation / anniversary
8/6 - 5 miles. Gorgeous morning for a run!
8/7 - 5 miles. Again, beautiful morning!
8/8 - 5 miles. Another nice morning!
8/9 - 4.6 miles of hill repeats with group. I am soooo tired and sleepy today.
8/10 - 4.4 treadmill miles / trek class. Then upper body weights/abs.
8/11 - Rest day because I have to.
8/12 - 6.6 mile group run. Perfect weather.
8/13 - 2.3 treadmill miles. Then quick upper body weights.
8/14 - 5.3 miles track / intervals.
8/15 - 5 miles. Another relatively cool, delightful morning to run.
8/16 - 4.85 miles of group hill run. Rough, but good.
8/17 - Rest day. If I run more than 5 days in a row, bad things tend to happen.
@MobyCarp - Sorry you are injured. Take care of yourself!
@kristinegift - I'm an Iowan, not a huge fan of the fair. It isn't bad, but I can overeat, people watch and sweat my *kitten* off for much less money in other ways and experience something that isn't about the same every year. Just my $0.02. I do love to see all the animals, though and the B-list bands at the free stages. That said, @ereck44, I hope you have a fabulous time!
@Elise4270 - If you're a birthday, I wanna be a holiday! Perhaps a minor one, like Flag Day or President's Day.
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@MNLittleFinn Track work can be really beneficial for trails and vice versa. Track work will help your overall fitness and speed, and trail runs will help with cadence and strength. Best of both worlds!! This winter/spring before I got lazy for 3 months, combining the two led to huge gains and my HM PR.3
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8/1 8miles 1hr:16m:25s
8/2 6miles 60m:39s
8/3 5miles 46m:32s
8/4 rest
8/5 12miles 1hr:57m:36s
8/6 rest
8/7 6miles 57m:25s
8/8 5miles 49m:20s
8/9 rest
8/10 13.1miles!!!! 2hr:04m:17s
8/11 6mi 56m:44s
8/12 5mi 48m:30s
8/13 rest
8/14 6miles 57m:56s
8/15 9miles 1h:29m:30s
8/16 rest
8/17 12miles 2h:02m:55s
I haven't checked in since Saturday and I've got over 300 posts to catch up on!
Monday and Tuesday were really muggy miles. My 9 mile run on Tuesday felt like running through a sauna. I don't think I've ever been so completely soaked- even my socks were soaked. I was shocked I even finished.
I decided to go for my long run this morning because it was supposed to be a bit cooler than tomorrow. I'm glad I did- it was 72 degrees and much less humid at 5:30am. I was really slow. I think the late nights are catching up with me.
One more run tomorrow then we have to pack everything up. The week here always go by too fast.
I'm sitting on the beach under an umbrella watching my kids play. I'll catch up on all the posts since Saturday!3 -
MNLittleFinn wrote: »
just as long as you come run with me when it's -12 with a -40 windchill. then it's fair.
Nope; I claim no ability to deal with cold. As long as I'm not wearing a lot of silly work clothes, I thrive in the heat. Native Floridian: cold is a malevolent mystery to me.1 -
Hi all. Just wanted to drop in to say Holabird Sports facebook page is doing giveaways all day today, on the hour, for running shoes. Last hour was Saucony, this hour is Altra. I think you just like, share, and comment on the current hour's giveaway. 5
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