May 2018 Running Challenge
Replies
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@PastorVincent has a very steady pace so far! I hope he can maintain that.
But like @MobyCarp I'm concerned. When your target is 4 hours and half way you're on pace for just over 3...1 -
The texts are quoting average pace for race to date. I get 8:37 pace for the 5K between 10 miles and the half. If that's a deliberate moderation of pace and @PastorVincent can settle into it, his chances of breaking 4 hours are pretty good. If it's a slowdown compelled by physical condition, not so much.1
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2:13:01 at 15.5 miles, average pace 8:35 for race to date and 8:54 for the 2.4 miles from 13.1 to 15.5.
A nail biter, for sure. If it's deliberate, the recent pace is a good one for @PastorVincent to sustain.2 -
Pittsburgh Marathon:
@PastorVincent crossed the 20 Mile at 10:14
Course time: 02:54:21
Pace: 08:44 min/mi2 -
@orphia - love the shirt! Got to get one!
@shanber - beautiful pictures!
@7lenny7 - OK, so you can’t ask your wife about the running… but can we? I hope she gets addicted like we all are!
@mobycarp - wow, love the cross training you do! That is perfect. And I agree if you don't like specific core work you are still getting it in with what you are doing.
I started out with walking. Then running and about 6 months later lifting. Then about a year later cycling.
Now I’m seriously addicted to all 3. The lifting is really moving up in the list at the moment.
All of this started because of the book Younger Next Year. On the website they have a warm up plan that I highly
recommend. It took me about 20 minutes to do it at first but now I’m much faster. I do it before every run and before cycling. I sometimes do the whole thing before lifting but not always because my current lifting plan has a warmup in it.
I started the warm up plan in July last year and I have to say it has made a different in injuries. I had a lot of butt pain and that hasn’t happened in a long time. I have had a foot problem but I don’t think any stretching would help this foot problem.
The warmup is here: https://www.youngernextyear.com/ and then click CheatSheets on the right and warm up plan. I know I've plugged it before but for the new people.
I am a high school teacher and many times I teach siblings of kids that I taught years ago in my classes. At open house in August this year, the mom of a current student (I taught her two older kids who graduated 7 and 4 years ago) said to me “I swear every time I see you at open house you look younger!” Of course I told her about the book!
The only negative thing about the book is that he doesn't really like running so much (at least in the first book). But I of course do what I want anyway and plan on running forever!
Rainy day here in Orlando.. so may hop on treadmill later ... already lifted!
5/1 - 4 miles + strength training W12-A
5/2 - 4 miles + Cycling 22 fast miles
5/3 - strength training W12-B
5/4 - Rest day
5/5 - 44 miles cycling
5/6 - strength training W12-C +TBD
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He did it! Congratulations @PastorVincent!
Pittsburgh Marathon:
@PastorVincent crossed the Finish at 11:12
Course time: 03:51:53
Pace: 08:51 min/mi17 -
He did it! Congratulations @PastorVincent!
Pittsburgh Marathon:
@PastorVincent crossed the Finish at 11:12
Course time: 03:51:53
Pace: 08:51 min/mi
THAT'S AWESOME!!!! Congrats @PastorVincent !!!0 -
Way to go @PastorVincent. Knew you could do it.0
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Awesome @PastorVincent!0
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Logging in from my car in the grocery store parking lot to check for @PastorVincent updates! Great result!
4m this morning.
May tally: 14.1m2 -
Fantastic racing @PastorVincent!!! I knew you that sub-four in you. Congrats!0
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He did it! Congratulations @PastorVincent!
Pittsburgh Marathon:
@PastorVincent crossed the Finish at 11:12
Course time: 03:51:53
Pace: 08:51 min/mi
@PastorVincent that is FANTASTIC!!
(Insert the voice of your favorite sideline reporter) Congratulations @PastorVincent. What do you most attribute to your phenomenal improvement over the last marathon here in Pittsburgh?0 -
WhooHoo @PastorVincent!!! Congratulations on an awesome race and PR!!
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Woohoo @PastorVincent! Knew you would do it. Now... show us all those shiny medals!
5/1 - 2 miles
5/2 - 1.8 miles
5/3 - 1.85 miles
5/4 - 2 miles
5/5 - 2 miles
5/6 - 6 miles
Total: 15.65 miles
I think those 6 miles were my hardest long run ever! This heart rate training is difficult but I'm going to keep at it. I did pretty well until about the last 2 miles of the Zone 2. I had to take several walk breaks to keep my HR in zone 2. Then my cool down/zone 1 half mile was basically a walk.
I followed my run with the runner's world recovery run. I love that video. It's a good length (20 minutes) and really hits all the right spots. Seriously the only yoga I can bring myself to do on a regular basis.2 -
Congrats @PastorVincent!0
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Yay! Just got in from my run to see the great news about @PastorVincent - Huge congratulations. Can't wait to see the bling.
I did a very slow and steady run which was somewhere between 3 and 5 miles. My Garmin ran out of juice at just past three miles, so I'm not completely sure how far I went. But there are no aches and pains, which is good.1 -
He did it! Congratulations @PastorVincent!
Pittsburgh Marathon:
@PastorVincent crossed the Finish at 11:12
Course time: 03:51:53
Pace: 08:51 min/mi
Congratulations! Wooooooo boy!0 -
Congratulations @PastorVincent ! You had me worried with how fast you went out, but you ran a great race and crushed your sub-4 hour goal. I make it a 9:17 average for the last 10K, not much slower than the overall average you needed and plenty good enough with as fast as you ran the first 20 miles.2
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Way to go @PastorVincent you rocked it!0
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Cross-training???
I don’t do anything. I run 6 days a week and over the last year the weekly mileage has steadily increased unless I’m tapering.
I was doing a beginner crossfit class occasionally, but it interferes with my long runs I do on Fridays. I don’t want to do both on the same day.
I do walk at least a mile after each of my runs and I think that goes a long way in preventing soreness and injury. At least it’s pretty rare that I feel sore after running.
I have been thinking about body recomposition because even though I’m the same-ish weight as my younger years I feel flabby everywhere except my legs. I’m worried I’d have to give up running though.2 -
Congratulations @PastorVincent!! Awesome job!0
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I like @MobyCarp’s description of “cross training” as something along the lines of what else do you do other than running...
I currently run 5 days a week with a long run on Saturday and Sunday’s run designated as a recovery/“leisure” activity. In nicer weather, the Sunday run could easily be a bike ride, hike or some other fun/“leisure” activity to move my legs and get blood flowing.
I also lift 4 days a week-2 Days of a push/pull combo and the others are squats/deadlifts. I strongly dislike lifting weights, but the strength is important and helpful for keeping my body upright and able to run longer distances with less fatigue.
Plus bathing my dog is like wrestling an angry, greased buffalo and someone has to hoist her 100+ lb svelte self into the tub because she sure isn’t jumping in of her own volition.
It does take some balance for me to find the right bit of lower body lifting that allows me to keep that strength but doesn’t interfere with running.
I also do yoga on long run days.
When I’m not training for a long running race (and sometimes when I am), I do other conditioning (? Not sure what to call them) workouts or HIIT. I have a fully outfitted gym in my basement with a whole weight setup (rack with pulleys, bars, bumper plates, etc), kettlebells, medicine balls, a bunch of other stuff, treadmill, rower, assault bike, regular stationary bike, etc. And a TV. That’s probably the most important part of the whole setup.
Right now I have 2 full rest days a week. Obviously, there’s quite a bit of doubling up.4 -
5/1 - rest
5/2 - 2.38 km
5/3 - 6.23 km
5/4 - cake
5/5 - meetings
5/6 - 4.18 km
12.79/115 km
I think I figured out the causes of why I've been having pain recently while running. 1) A touch of runner's knee, which is exacerbated by 2) my Saucony Hurricanes, which have been great for almost a year (2 different pairs), seeming like they're wearing out early or something and 3) my form has gone to hell. The second half of today's run I consciously focused on form and suddenly my pain was reduced by half and I sped up considerably.
So I think I'm going to focus on form for the next few weeks until it becomes second nature, and probably wear my Kayanos for the majority of my runs as well.
2018 Races: (italics means not registered yet, only pondering)
1/1/18 Resolution Run 5K ~38:00 (no official times)
3/4/18 MEC Road Race #1 10K 1:30:57
3/17/28 St Patrick's Day race 10K 1:24:53
4/7/18 Jasper Half Marathon 3:05:55
4/22/18 MEC Trail Race #1 5Kish 1:00:00? (Or 48:45...)
5/20/18 MEC Trail Race #2 10Kish
6/24/18 MEC Trail Race #3 10Kish
7/1/18 Canada Day 5K or 15K?
7/28/18 Idaho Peak 10K Trail Race
8/18/18 Edmonton Marathon 10K
8/25/18 MEC Trail Race #4 10Kish
10/7/18 MEC Trail Race #5 15Kish
10/22/18 Heartbeat Run 10K
12/1/18 Santa Shuffle7 -
Great job @PastorVincent !!!! You killed it!0
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Hooray @PastorVincent !!! I also hope it was good prep for your upcoming 50k.
I took a nap today after church, and it was lovely. Then I got up and ran for a little over 10k. I saw some kids using the dirt ramps in the woods with their bikes, looked fun if I was younger and had a full-faced helmet
My exercise-induced asthma seems to be acting up (maybe pollen is aggravating it?). It's not a huge deal, though; I can do this.
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Wow, @PastorVincent, congratulations! You set a goal and you smashed it. I hope you are recovering well and enjoying your moment.
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
05/06/18 :::: 2.6 :::: 18.8
I went to spectate a local 10-mile race today, the Mountain Goat. I haven't run it and this is my first time seeing it. It was a lot of fun to cheer and cowbell my heart out for the runners in my club as well as everyone else. I watched the start then headed over to about mile 8 where the last and probably biggest hill of the course is. After I navigated around the blocked streets, I parked and then ran a loop (and got myself a coffee) - I miscalculated the hills I would have to run though so I ended up with a bit more than I bargained for. I watched and cheered until the last runner and then I added on a little bit more running myself. I would have done more but I was done with hills (I mean, that's why I didn't run the race) and I was tired of carrying my cowbell
I really enjoyed the spectating. Maybe next year I'll run it, but if not I look forward to watching it again.5 -
May Goal: 85 miles
5/1: 6 miles
5/2: 5.75 miles
5/4: 5.6 miles
5/6: 12.5 miles
17.85/85 miles completed
So many new posts! I'm going to update my run and then go back and get caught up! I know from Facebook and Strava that there was lots of great races and PR's this weekend.
Today was my longest run before I start my taper for my HM in 2 weeks. I ran 12.5 miles. It was a really good run. I skipped church and slept in a little so it was starting to get hot toward the end of the run but it wasn't too bad. I feel like I start out ok and slow down a lot as I go, but I shouldn't have a problem finishing before the cutoff. I ran 12.5 in 2:45:11 today and the cutoff is 3:30. I am kind of hoping that I will be able to run it in 2:45, but I will be happy if I am under 3 hrs. The course is supposed to be flat and fast so maybe I will be a little faster than on my usual long runs. Plus I figure the adrenaline of the race and running with other people will help too.
Upcoming races:
5/19/18: Run for 57th AHC Half Marathon
11/10/18: Wags & Whiskers 5K6 -
He did it! Congratulations @PastorVincent!
Pittsburgh Marathon:
@PastorVincent crossed the Finish at 11:12
Course time: 03:51:53
Pace: 08:51 min/mi
Thanks all! Full report soon... the spoiler is "Everyone has a plan until they get punched in the face" LOL
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