May 2018 Running Challenge
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Did my first ever parkrun today had a great time. :0)11
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Twelve miles nice and easy this morning; first half was with my running group and the second half was by myself. No one else was running more than 6 miles since last weekend was a big race weekend for the group at the NJ Marathon and this weekend is also big with Broad Street tomorrow. Can't blame them for taking it easy today!
It was warm and a tiny bit muggy (beautiful weather to sit outside and drink coffee after the run, but it made the running part of the morning feel tough), so I kept my watch on the HR screen and told myself I'd keep my pace easy (aka: go by feel, don't look at the lap pace) and only walk if my HR got to 160. It got that high 3 times, but only in the last 3 or so miles and only on uphills, so really not too shabby! Trying very hard to keep my easy runs EASY, even as temps begin to rise which makes everything feel harder.
5/1: 3.2 miles
5/2: 3 miles
5/3: 7 miles of Track Thursday
5/4: 5.4 miles
5/5: 12 miles
Current: 30.6
Goal miles: 150
Upcoming Races:
5/20: Watershed Running Festival - Trail 10k - Pennington, NJ
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5/1 - 2 miles
5/2 - 1.8 miles
5/3 - 1.85 miles
5/4 - 2 miles
5/5 - 2 miles
Total: 9.65 miles
Slowly picking up speed with the HR training. 5/2, 5/3 and today were all the same foundation run. It was still fairly cool this morning despite the expected high to be 102. I think the tomorrow will be harder to keep in Zone 2 for 4.5 miles rather than the 20 minutes I've had so far. But I'm up for the challenge!3 -
@CMorning99 and @HonuNui Stay safe
Group question.
What's your cross training regimen? Goals? Actions??0 -
5k complete! Was a personal worst! LOL. Held between 12:30-13:00 most of the time I think.
[edited by MFP mods]
There were a COUPLE people running
Race report after Marathon...10 -
Planned on doing 13 today on the trails at Andrew Brown Park, but as I rounded the last turn, I had a sea of runners in racing bibs headed toward me. I unknowingly headed into a 5K race, but going the opposite direction. So I just ran the 5K backwards. So ended up with 16.1 miles today, which happens to be my longest run ever. Thought I might as well go for it, since it was in the 50's this morning, and I don't think I'll see those temperatures again for several months.10
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@PastorVincent very impressed you were able to hold yourself back! I'm sure that will benefit you tomorrow. Glad to see it was a family affair. Good luck tomorrow.
@HonuNui glad you are safe.
@DawnBarstow congrats on your parkrun. Glad you had a good time.
@huntleigh3229 nice PB on your parkrun.
All you racing this weekend: give 'em hell.2 -
May Running Totals (miles)
5/1 – 5.69 warm up + speed work
5/2 – 6.21 group run
5/3 – 7.08 warm up + speed work
5/4 – rest day
5/5 – 15.02 group run + solo miles
May running total to date – 34.00
Nominal May mileage goal: 180 miles
Real goals: Stay healthy. Build base. Maybe run some trails. Have fun.
Today's notes – In the period between training sessions that I pace, I went to run with the other running store in town. They had a larger group for the 8:00 pace than I usually see, and some of them pushed the pace a bit for the first five mile loop. But I didn't pause for stoplights, so the average for the first 5 miles came in at 8:11. Garmin says average moving pace of 8:00, but it seems every time I looked at my watch it said we were going faster than that.
Most of the group quit at 5. After a rest room break, the leader, on other runner, and I set out for the next 5 mile loop. Had a nice conversation about marathons we had run and the mental aspect of running them. Then the other two guys were done at 10 miles.
The next loop was 10 miles with an option to bail at 6.5. I was thinking 15 would be good, but maybe I could do 16. So I set out, looked at the tic sheet, and decided I didn't like the stoplights at one point on the route. Well, I was alone; so I abandoned the printed route and ran an out and back on the Genesee Riverway trail. Coming back, I was thinking that 15 miles might have been a bit aggressive for today. 12 or 13 would have been good. But the thought of how long it would take to get back if I walked kept me running till the watch ticked over the 15th mile in the store parking lot.
Drank the rest of my Nuun, had a couple of samples from a health nut food store, did my stretches, and felt much better. I got away with 15 miles today, when 13 would have been a wiser number. Maybe tomorrow I'll hunt up some trails to run, and not worry too much about the distance.
2018 races:
February 17, 2018 Freezeroo #5 (Valentines Run "In Memory of Tom Brannon" 8 Mile) (Greece, NY) finished in 54:48
February 24, 2018 Freezeroo #6 (White House Challenge 4.4 mile) (Webster, NY) finished in 28:46
March 17, 2018 USATF Masters 8K (Shamrock 8K, Virginia Beach, VA) finished in 31:55
March 24, 2018 Spring Forward 15K (Mendon, NY) ran at MP, finished in 1:10:47
April 16, 2018 Boston Marathon (Hopkinton, MA) finished in 3:28:43
April 29, 2018 USATF Masters 10K (James Joyce Ramble, Dedham, MA) finished in 41:33
May 20, 2018 Lilac 10K (Rochester, NY)
May 26, 2018 Sunset House 5K (Rochester, NY)
June 3, 2018 USATF Masters Half Marathon (Ann Arbor, MI)
June 9, 2018 Ontario Trail Summit Half Marathon (Naples, NY)
September 30, 2018 Wineglass Marathon (Bath, NY)
November 11, 2018 Syracuse Half Marathon (Syracuse, NY)
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@PastorVincent I love doing 5ks before a race. I always use it as a SUPER easy slow run and then collect ALL the medals. LOL@CMorning99 and @HonuNui Stay safe
Group question.
What's your cross training regimen? Goals? Actions??
Currently, I lift weights, try to do yoga, and walk. I want to start bike riding again but I am working to convince DH that we need an exercise bike.
Or I need to find a place to take my 15+ year old bike to have it looked at because it's been basically hanging in my garage since I moved in (2009). 3 -
@RunsOnEspresso With all that, are you training 7 days a week?0
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@Elise4270 running 6, lifting 3, daily walks. I am running in the morning and lifting after work. I'd bike after work as well. Monday is my rest day and I just walk and do yoga.1
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Group question.
What's your cross training regimen? Goals? Actions??
Nothing really, for about 9 months out of the year, if I am not at work, I am out in the yard. 1.5 acres, landscaped, so many different kinds of plants and things to do. No goals really, just want to run. I bought a bike during the winter and a friend is going to help me learn the ins and outs about it.
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RunsOnEspresso wrote: »@Elise4270 running 6, lifting 3, daily walks. I am running in the morning and lifting after work. I'd bike after work as well. Monday is my rest day and I just walk and do yoga.
Diggin' it. I put together a plan and it's 6-7 days a week. Bike 2-3, swim 2, and run/walk 4-5. No weights yet as I'm not sure I'm cleared to do lower body weights yet.
Personally my goal is to sneak up on a triathlon.
Group-Other cross training goals? Y'all should have them.3 -
RunsOnEspresso wrote: »@PastorVincent I love doing 5ks before a race. I always use it as a SUPER easy slow run and then collect ALL the medals. LOL
Yep - Medal for the 5k, a medal for the marathon, a medal for completing both! 3 Medals for only two races. Pretty good exchange rate
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@CMorning99 and @HonuNui Stay safe
Group question.
What's your cross training regimen? Goals? Actions??
In addition to runnung I do yoga 5 days a week. I walk some too, but my dogs are getting older and the walks are usually at a very leisurely pace.
@pastorvincent Congrats on the slow 5K. Good luck tomorrow!0 -
I actually stopped the Garmin before I stopped the Nike App today, I'm using the Nike miles, since, well, it was the "cool down" back to the house, & when saw I was so close to the .50 miles, I admit it, I did run a bit to make up the "even" number. Would so love to be able to synch the 2 apps, would be so much easier!
May Goal: 20 Miles
5/2: 2.03 miles
2/5: 2.50 miles - 4.53 miles done, 15.47 to go
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Yearly goal: 200 miles: Jan - April: 61.68 miles run - 4.53 = 133.79 to go!5 -
Got out for a long 13.06 km this evening. I really needed the movement today after such a long in front of the computer yesterday.
Now at 30.7 for the month with 69.3 left to goal. 3 -
dreamer12151 wrote: »I actually stopped the Garmin before I stopped the Nike App today, I'm using the Nike miles, since, well, it was the "cool down" back to the house, & when saw I was so close to the .50 miles, I admit it, I did run a bit to make up the "even" number. Would so love to be able to synch the 2 apps, would be so much easier!
May Goal: 20 Miles
5/2: 2.03 miles
2/5: 2.50 miles - 4.53 miles done, 15.47 to go
__________
Yearly goal: 200 miles: Jan - April: 61.68 miles run - 4.53 = 133.79 to go!
You can:
HOW DO I SHARE MY GARMIN WORKOUT DATA WITH NIKEPLUS?
http://support-en-eu.nikeplus.com/app/answers/detail/a_id/57512
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Date :::: Miles :::: Cumulative
05/01/18 :::: 3.5 :::: 3.5
05/02/18 :::: 2.6 :::: 6.1
05/03/18 :::: 2.5 :::: 8.7
05/04/18 :::: 0.0 :::: 8.7
05/05/18 :::: 7.5 :::: 16.2
Just beautiful day for long run this morning. The crowd was smaller than expected given the weather because there is a big local race tomorrow. I'm not doing it because it is very hilly and no one has convinced me yet that it is more fun than torture. Maybe next year.
@Elise4270
Group question.
What's your cross training regimen? Goals? Actions??
Currently my cross-training is 2 days a week of hybrid circuit training with a personal training group, which is a combo of strength and some cardio/endurance. Lots of working on core strength. The last two weeks I've been doing it 3 days a week to make up for missed classes and that is a bit much for me. I also walk every day, usually about an hour, with the dog. I run 6 days a week with one of those a speed workout, one long run and the rest easy base runs.
Once I start the marathon training program the beginning of June I will probably cut back the circuit training so I can up my miles. I'd like to keep it up as much as I can though because I think it's making a big difference for me.
My goal is to survive marathon training and actually survive the marathon.
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@CMorning99 and @HonuNui Stay safe
Group question.
What's your cross training regimen? Goals? Actions??
For a while, I was hitting the free weights targeting core and upper body only. I called the plan my "anti t-rex" plan (massive legs, tiny arms) and I was planning to get to the point where I could pull myself up out of a hole if I fell in. But I fell off the bandwagon and need to get back on... somehow.1 -
PastorVincent wrote: »@CMorning99 and @HonuNui Stay safe
Group question.
What's your cross training regimen? Goals? Actions??
For a while, I was hitting the free weights targeting core and upper body only. I called the plan my "anti t-rex" plan (massive legs, tiny arms) and I was planning to get to the point where I could pull myself up out of a hole if I fell in. But I fell off the bandwagon and need to get back on... somehow.
Just pull yourself up out of the hole? {ducking and running}3 -
Group question.
What's your cross training regimen? Goals? Actions??
I don't like the term "cross training" because it seems to mean different things to different people and I'm never sure what I'm talking about. Is strength training designed to support running cross training? Or only alternate forms of cardio? How about walking, which won't elevate my heart rate above Zone 1 at best?
So, let's take the liberty of ignoring the question as asked and rephrasing it along the lines of, "What else do you do for fitness or to support your running habit? What goals motivate you to do this, and what else are you thinking about doing?"
I am running 5 days a week. I'd like to run 6 days a week, but my history has convinced me that running 6 days a week for an extended period of time is a way to put myself on the couch. So I take two rest days, which might more accurately be called "non-running days." On those two days (usually Monday and Friday), I do no more running than a 2 minute hallway jog while my eggs cook, and possibly across a street to beat a traffic light.
Five days a week, I have an exercise routine that is interwoven with my breakfast routine:
3 sets of 35 pull ups (alternating between neutral grip, narrow grip pronated, chin up, and wide grip pronated)
3 sets of 70 pull ups (third set alternates between decline with feet on chair or feet on floor and hands on Bosu Ball with curved side down)
3 sets of 10 leg balance exercise thingies on the Bosu Ball, barefoot (3-axis balance exercise I got from a PT the running club brought in. He had us do them on the track, but they're more challenging on the Bosu Ball.)
Monster Walk up and down the hall (for hip abductors, a legacy from PT sessions past)
3 sets of 10 bridge thingies on the swiss ball (another legacy from PT sessions past)
3 sets of 10 cone touches on each side (PT legacy, like the google version only the moving leg crosses over and touches the floor on the opposite side of the plant leg at the same time the hand touches the cone)
3 sets of 10 one-leg calf raises on a block, barefoot (currently using a 50 lb. dumbbell)
30 paces of walking lunges (currently using 2 x 8 lb. dumbbells)
Just added back this week:
Day 1: 1 set of 5 Turkish get up/Windmill combos on each side, with 30 lb. kettlebell and 3 sets of squats (currently 55 lbs., working toward 75 lbs. for ongoing maintenance)
Day 2: 3 sets of 10 one-arm kettlebell swings on each side, then 2 sets of 10 kettlebell snatches on each side (40 lb. kettlebell)
That sounds like a lot, but other than the kettlebell stuff it isn't very strenuous. I didn't wake up one morning and decide to do sets of 70 push ups and 35 pull ups; I got to those numbers gradually over a long period of time, and keep doing them because I don't want to lose the ability to do them.
Saturdays and Sundays are my time crunch days. I'll always get the push ups and pull ups in, and hopefully the cone touches and Bosu Ball leg balance thingies, but I'm okay with letting everything else slide on the weekend. And even the push ups and pull ups slide when I'm traveling.
I had not done any of the kettlebell work for several months while my hurt quad was recovering. Going back to it produced noticeably sore shoulders the first time, so I let myself have days off from that while recovering. Second time doing swings and snatches, I was okay.
When I'm feeling decent, I'll target a minimum 12,000 steps even on non-running days. (There's no problem getting there on running days.) When I'm feeling beat up, I'll treat the non-running days more as rest days and be okay with a step count in the 5000 to 8000 range, wherever it happens to land.
Goals: To keep running consistently for the rest of my life. To feel good.
Fine points:
Consistency is more important than intensity. I don't need to squat my body weight (as I did before I was a runner); I need to squat consistently enough that running doesn't mess up my quads. And I can be more consistent since I retired.
DOMS is not a goal. It is an indication that I worked harder at strength training than my current physical capacity can handle. When I get back in the groove, I'll do all this as maintenance and not have DOMS.
I hate direct core work, so I don't do it. The push ups disguise a plank of a little more than a minute for each set, there's some core benefit from the pull ups, and the TGU/Windmill combos hit the core pretty significantly while not being as disgusting as pure core exercises. Lately I've realized that the calf raises also disguise a "carry" type of core exercise. It's all good; I can run a marathon, and my core doesn't hurt afterwards.
The sports doc that many of our club members use is a big fan of walking 2 miles on rest days and recovery days. Since hearing that, I've made a point to get out for a walk on non-running days. It might be a very gentle walk if I'm feeling particularly beat up, but I do it.
Is this a system for everyone? No. But it suits me pretty well. I've got it organized to the point where habit takes me through it most days when I'm not motivated, and I've built an element of backing off the strength training (such as it is) on weekends to give my body a rest.
And it is a work in progress. It needs to go hand in hand with controlling how much and how hard I run, with the major goal of avoiding injury and couch time.8 -
My cross-training:
- home weight machine (various exercises that I cycle through) plus small handheld weights, medicine ball: I aim for 3x/week and am slowly increasing reps/weights over time, but no real plan other than just do it.
- Cycling: winter's over so I'll be ramping up to 2-3 rides a week (minimum 45 minutes, can include biking to/from work) sometimes on the same day as a run.
- Pilates or other videos I can do at home, exercise ball stuff: whenever I have a cross-training day but don't want to go outside, so pretty sporadic
- Other random stuff, like swimming, hiking, or whatever crazy ideas friends come up with (trampoline class), also sporadic
Basically running is my main thing, and I'm typically following some sort of Hal Higdon plan, fitting the cross-training in as secondary to the running goals and necessary recovery days. I may mix things up for the summer though. But I'll still post here, because the cycling groups are way out of my league.
I ran Thursday but didn't update the ticker. Yesterday and today I worked all day and was on my feet and moving stuff around (boxes of food, sound equipment, etc) but didn't run. With marathon a week away, I'm somewhere between freaking out and getting into my "zone".
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Group question.
What's your cross training regimen? Goals? Actions??
@Elise4270 I run 5-7 days a week, depending on personal schedule and stoke level. I am trying to also lift twice a week. Then I just try to hit a decent step goal most days. And I try to do stretching/rolling/light yoga ~3 days a week at LEAST to keep my legs from getting horrendously tight and flirting with injury.2 -
Wow! Awesome to see so many finding balance! I'm so encouraged!
@MobyCarp Yes, I meant cross training to support running and avoid injury. I started off obsessed with only running, refusing to even consider that I should be balancing my running by supporting other muscle groups.
I'm so happy to see so many aren't making the same mistake I made.0 -
MAY GOALS, REHAB SMART, 10 hours of activity for the month. Work up to 3 minutes of running.
4---30 minutes stationary bike.
4---68 minutes, 3.46 miles walk
5---30 minutes bike, 7.25 miles
5---22 minutes, 1.70 miles PT run (1,1)my first brick
Upcoming Races
October 14th Spirit of Survival Lawton OK. Quarter Marathon
April 28 2019 OKC memorial marathon (half)4 -
5/1: ST, 1 mile dreadmill
5/2: 3.7 miles
5/3: 2 miles intervals
5/4: ST
5/5: 4.1 miles
Total: 10.8/70
Upcoming races:
Wineglass Marathon 9/30
Got in a little over 4 slow miles today. I think I am going to try to get up before I go in to do rounds at work tomorrow and run while it is a little cooler.
@Elise4270 I run 4 days per week. I do strength training two days per week, and I will usually walk for a bit on the treadmill after. I also get in some walking with my dogs. I used to go to a weekly yoga class, but I haven’t been lately. I need to get back into it though.3 -
@Elise4270
Group question.
What's your cross training regimen? Goals? Actions??
Swimming is my other big exercise routine. Now that summer is here there is the additional load of yard work which is a form of cross training in disguise. I separated my shoulders many years ago and had some partial separations from down hill skiing garage sales so now I am really careful about lifting any type of weight. Even pushups/pulldowns and planks are things I do with extreme caution. If I feel a shoulder twinge at all I declare myself finished. For legs/core I also use a bosu ball and do squats on it. Sometimes on the halfball, sometimes on the flat side.
A funny distance for a running event today - 9km. The Watino Scurry hosted by a small community, a trail run that follows some old abandoned railway beds and this spring with all the snow they had a huge section 1km long - 20m deep by 50m across was washed out so they had to reroute the course onto adjacent trails which then made it shorter. A small fun run put on by a community league trying to raise a little money to replace the old community hall. A bit of a mixed bag - leave the community on the gravel road then duck into the trees along the Riverbank for 3.5km, back out on the road for 0.5 km, left turn and run uphill through a Summer Village of small cabins that people have built along the riverbank hills above the floodplane. Then twist and turn to the top of the hill and loop back to the start on a ridge top bush trail. I was rather slow for me as still recovering from the Trail HM.
05/02 21.23 km -21.23km - 118.77 km - YTD 331.42km Evergreen Trail Trek HM 2:42:42 garmin
05/05 9.00 km -30.23km - 109.77 km - YTD 340.42km Watino Scurry6 -
girlinahat wrote: »A colleague of mine kept his head down and waited for retirement. Six months later he was diagnosed with a brain tumour and a few weeks late he went into a hospice. He died about a year after he retired. What felt particularly unfair was that another friend was diagnosed with a fast growing brain tumour, and lasted eight YEARS before succumbing shortly after my colleague.
At the time I told myself I’d run a marathon for both of them. Because I could. (I started trying to be healthier because of my sisters MS diagnosis). This is why, even undertrained I want to do what I promised to do at the graveside of a friend.
Tomorrow is a gift if we wake up to it. And tomorrow will be easier on us all if we take care of the body we inhabit. We are amazing beings. We are capable of so much. We just need to remember to try.
@girlinahat - this is so well said! I retired when I did even though I am not old enough yet, so that I could spend time with my husband doing the things we want to do. Fortunately we are in a place where I can do that. My father retired and my stepmother continued working until she was eligible (similar to my husband and I, there were several years between them). By the time she stopped working he became so ill they never had a chance to go anywhere or do any of the things they had planned. I also run and do the activities I do to be in the very best shape I can be in and hopefully live much, much longer!5
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