May 2018 Running Challenge
Replies
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Ran two miles last night without a break - the theory right now is "run easy unless my leg starts bothering me" gradually increase distance, and try to get back what I lost in two months of not running. I was pleased to find out that my cardio conditioning seems mostly intact (I did a lot of stationary cycling while I was out) and I could still easily run 5k. I was afraid I would be back to square one! But this morning my knee is sore and a little puffy so I'm going to give it a couple days before next time. No mileage goal yet, but it's nice to be able to see the thread pop up in my feed without wanting to explode with jealousy! Last night is the first time I've felt right in weeks!
Re: weather - it's been up to 100 during the day and only down to about 80 at night, with ALL THE HUMIDITY. I've lived here for years though, I was surprised to find it didn't seem to bother me as much as I expected it to. I also finally got to wear the summer running shorts I bought before my injury. I have a bunch of loose skin on my inner thighs from 120 lb weight loss, so usually I wear compression shorts, but I took a chance on some 2-in-1 shorts with an inner compression layer even though it's only a 3" inseam. Turns out it holds my wrinkly bits in just enough to make my legs look normal! Yay! My husband said, "Wow, you look really hot in those, I never expected to see you in shorts that short again." I will take it.9 -
Just a quick check in. I'm swamped at work, swamped at home, and 15 pages behind. I did manage to read the fantastic race report by @PastorVincent though...great job, man!!! What a beast to do two huge races so close to each other. I loved reading your report. What I really want to know, though, is when is your next ultra?
I haven't done a thing to pack up for my race Saturday and only have a few hours to do it tonight, with a soccer game also on the schedule, and I have to wash my race gear. I plan on leaving straight from work tomorrow, driving the 4+ hours to a campsite, and sleep in my truck.
My schedule has really put a damper on my running of late as well. Only 15 miles over 2 runs in the last 11 days, and no chance of getting one in tonight or tomorrow. On the other hand, all my aches & pains are gone, the runs I've had have been very strong (includuding a 10 mile trail run with sub 10 minute miles...where did THAT come from!?!?).
I found a pretty cool video of the race from last year:
https://www.youtube.com/watch?v=FKzZMM6aU0E 8 -
Took nearly two weeks off to heal a knee. Feeling a little better today during a combined elliptical/treadmill workout (30 minutes on the elliptical followed by 15 on the treadmill). It hardly hurts at all when I jog. Going up and down stairs is the problem.4
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Haven't checked in for a couple of days so I have two runs to report:
Tuesday evening, I ran 10.63 km on a nice loop, and somehow managed to avoid the impending storm!
This evening I got in a slow 5.78 km. Had some muscle soreness from a long workout at the gym yesterday, but I managed to get through it.
Now at 104.7 km for the month, with 45.3 to go to reach my goal of 150. My big travel plans are coming up this weekend!5 -
Date Miles today - Miles for May
5/1 8 miles - 8
5/2 REST DAY
5/3 8 miles - 16
5/4 REST DAY
5/5 11 miles - 27
5/6 REST DAY
5/7 REST DAY
5/8 8 miles - 35
5/9 3.1 miles - 38.1
5/10 8 miles - 46.1
5/11 REST DAY
5/12 10 miles - 56.1
5/13 REST DAY
5/14 REST DAY
5/15 8 miles - 64.1
5/16 REST DAY
5/17 8 miles - 72.1
Races this year
Oak Barrel Half Marathon - 4/7/18 -- 1:47:24
Upcoming races:
None at the moment
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MegaMooseEsq wrote: »Skimming through all y’alls awesome updates I was reminded of a new runner question that’s been bouncing around in my head: understanding that goals are probably going to make a big difference here, how do you determine how long to run each day? I get the idea that people who run longer distances tend to schedule at least one rest day and only one long run a week, and I get the basic idea of adding mileage gradually by week with regular down weeks. I’m just curious how much planning goes into deciding to run 4 miles one day and 2.5 the next. How do you figure out what a reasonable short run is compared to a long run? Do many of you follow prescribed programs, or wing it, or somewhere in between?
Thanks in advance, all!
With regards to long runs, the basic accepted rule is that your long run should fall somewhere between 25%-35% of your total weekly mileage.
As far as what you do the rest of the week depends on your goals, your current fitness level, and what "quality" workouts you may be adding in. When you do a run, you want to be able to make sure you don't overdo it so that when you do your next scheduled quality day, you are recovered enough to do what you set out to do. If you did too much on Monday (for example) to the point where you can't do your scheduled 4 mile tempo run plus 2 miles at E pace on Wednesday, then you know that in the future, you need to cut back on Monday with whatever you did.
Hopefully this made some sense.
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This morning was supposed to be 10x400's for a total of 7 miles. I cut it short...like a toddler cutting her own hair short. Ended up being 7x400s for a total of 4.5 miles. I just ran out of time ...I need to start my runs at 4:45am if I am going to get them done. No idea what will do when I move out of 5K training distances...guess I will just have to get wicked fast
Was a bit conservative on my pacing, went for 8:20 ...probably could have gone faster, maybe...maybe not if I had done all 10.
Headed to the mountains tomorrow near Mammoth. Get to run in the footsteps of some greats! Hopefully I don't run into one b/c I would die of awe! LOL. Checked the weather, mornings are in the 60s with 17% humidity...ahhhh. Right now I am at around 72 with 80% humidity.
Should get some good training in the next 2 weeks.2 -
@MegaMooseEsq I need to be following a plan or I find it too easy to lapse into my natural slothful and sedentary ways. It's also why I've always got an upcoming race on my calendar. Currently I'm loosely following the Hal Higdon intermediate 15K plan. In reality my skill level is kind of halfway between novice and intermediate so I modify a bit. This plan ends 2 weeks before the 15K race currently on my calendar.
Once this plan is done I'm not sure what I'll do next. I'm considering upping my August race to a half marathon; if I do, I'll slide in to the HH Novice 2 plan most likely. I will pull that trigger within the next week.2 -
@MegaMooseEsq Like most of the other runners that have replied my decision on distance is based on my experience with previous Training plans, what & when my next event is and a big one for me how I am feeling after I get through my 3 km wall - it seems to take me that long to get into a flow/rhythm before the run starts to feel easy. So 5 km events are not good for me as I just barely start to feel positive and it's over. Right now I am on cycle for a Trail HM in the mountains so a completely differant plan than a road HM or a Flat land Trail HM. I have enough experience now that if my plan gets destroyed by work/life I don't let it bother me as I try to keep myself HM ready all the time so a little miss in training is no big deal. Also when I started I used Hal Higdon plans and modified them to fit my schedule by moving days around.You know, I *retired* because work was going to mess with my time to train for Boston 2017 . . .
@RunsOnEspresso Mine is about 5 years and counting down, although technically I already retired once.RunsOnEspresso wrote: »@MobyCarp I'd love to retire to train but I have a few more years (17ish years).
A previous employer - telecom company - was offering early retirement packages ( service payout and bridging up pension service ) in 2010 and my financial advisor said if I could find a alternate job to keep me from immediately drawing on my company pension until 2022 I should pull the rip cord on the parachute and get out of dodge.
So that's what I did. Now I work for a Government agency in Telecom-Security in what they consider a "Northern Service posting" which entitles me to a little extra pay/vacation/benefits etc and in 2023 with 13 years service will qualify for an un-reduced pension due to the extra's from the Northern Service and my pre-employment negotiating. This will give me 2 full pensions. Before I started it was vacant for 3 years and they were shipping people in from all over on work terms to temporarily fill it hoping one of the temp assignment people would jump at it.4 -
Didn't count my warm up/cool down today, Mapmyrun says 3.6km. MTD 33km & I should be able to make my goal for this month.3
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I took a break yesterday but decided to go get that gym membership on this soggy morning (with nothing but soggy mornings in sight for a while). So I did 2.5 miles total (2 miles at a slow jog) on the treadmill before work. I felt like I could have run another mile by the time I was done, but I was running late. I'm going to try to run3 miles on Saturday if it feels ok. I've signed up for a 5K in June!
11.75/10 (yay!) for the month and 18.75 miles total forward motion
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MAY GOALS, REHAB SMART, 10 hours of activity for the month. Work up to 3 minutes of running and 10mpw.
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 15(1,1)
7---20 minutes, 1.44 miles (2,2)
8---30 minutes, 2.14 miles 7(2,2)
11---30 min mtn bike, 4.29
12---30 min 2.35 miles PT run (2,2 ish)
12---30 min bike, 6.61 miles
12---80 min walk, 4.5 miles
14---64 min, 4.62 (2,1-3,2-2,1) PT run
17---65 minute walk, 3.45 miles
499 minutes/23.66 miles
Upcoming Races
June 1 GOTR 5K
October 14th Spirit of Survival Lawton OK. Quarter Marathon
March 31, 2019 A2A Undecided distance
April 28, 2019OKC Memorial Marathon (half)8 -
Had a decent 9.29 mile run today. I was not able to keep up the pace I wanted, but it felt ok overall. No low BG, but it was hot (80's). I drank about 2.5L of water and am still drinking more. And my calves are hurting like they do when I am severely low on electrolytes, so I am trying to deal with that. They are starting to mildly cramp and if I don't fix it now, I will not be able to stand by morning. Plus, I'll be in extreme pain as severe cramping causes my muscles to stretch and slide underneath each other.
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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
5/6 – 5.01 trails & grass
5/7 – rest day
5/8 – 6.11 MP with hills
5/9 – 7.07 group run without group
5/10 – 6.38 warmup + speed work
5/11 – rest day
5/12 – 11.76 group run + solo miles
5/13 – 8.00 easy
5/14 – rest day
5/15 – 7.47 warmup + speed work
5/16 – 6.22 group run
5/17 – 2.09 warmup only
May running total to date – 94.11
Nominal May mileage goal: 180 miles
Real goals: Stay healthy. Build base. Maybe run some trails. Have fun.
Today's notes – Minor tale of woe today. Woke up this morning, and had an odd new ache in my right thigh, either the hamstring or some supporting muscle/tendon that I won't have a name for until it forces me in for medical treatment. Didn't think much about it, as it seemed to get a bit less during my 2 minute hallway jog for the eggs to cook.
Spent most of the day sedentary, then headed to club practice. 71º F with humidity, setting sunshine, and light wind. Where there was shade, it was pleasant; but that ache in the hamstring was there for the entire 2 mile warmup. It seemed to get just a little less obvious late, but it was still making itself known while I was walking around the area before the workout proper.
So . . . light turnout today. Coach was going to go run 2 easy, 2 threshhold, 2 easy. That would have been a good workout for me (same races coming up as Coach has), if I felt good. But I didn't want to turn something minor into something significant when I have a race on Sunday. So I let the warmup be all there was for running today. I walked 4 laps of the track, and by the time I was done the hamstring ache had faded almost to normality; and now, after a shower and easy ambling about the house, it feels totally normal. Go figure.
Oh, well. Scheduled rest day tomorrow, and I'll see how I feel Saturday morning. Then a race on Sunday, the first of five consecutive weekends with races of varying importance. Probably won't hit my nominal mileage goal for May. Backing off so I don't end up spending an extended period on the couch is more important to me than hitting my start of month guess of how many miles I'll run.
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 Summit Trail Half Marathon (Naples, NY)
June 17, 2018 Medved 5K to Cure ALS (Rochester, NY)
June 30, 2018 Charlie's Old Goat Trail Run 5 mile (Victor, NY)
July 28, 2018 Battle at Bristol 10K (Naples, NY)
September 30, 2018 Wineglass Marathon (Bath, NY)
November 11, 2018 Syracuse Half Marathon (Syracuse, NY)
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Just a quick check in. I'm swamped at work, swamped at home, and 15 pages behind. I did manage to read the fantastic race report by @PastorVincent though...great job, man!!! What a beast to do two huge races so close to each other. I loved reading your report. What I really want to know, though, is when is your next ultra?
@7lenny7 - I am strongly leaning towards dropping the road marathon from my schedule completely, do a half instead and then do a trail ultra in its place. I joined a local trail running club and hope to run with them at least once a month. 90% of my running will still be road just due to time and the availability of terrain, but I am shifting I think.
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I'm in need of some need trail shoes. My usuall surface is chipped granite/gravel. I occasionally run the grass area next to the trail, can be muddy and a little technical.
I'm looking at some Scott's. Any one try them? Any favorites? I'm currently in mizunos hayate, which I like just fine.
I have never tried Scott's, but these are what I ran the Ultra in and I was very happy with them:
Altra Lone Peak 3.5s
Those are "men's" shoes, but I am sure they have female versions.0 -
PastorVincent wrote: »I'm in need of some need trail shoes. My usuall surface is chipped granite/gravel. I occasionally run the grass area next to the trail, can be muddy and a little technical.
I'm looking at some Scott's. Any one try them? Any favorites? I'm currently in mizunos hayate, which I like just fine.
I have never tried Scott's, but these are what I ran the Ultra in and I was very happy with them:
Altra Lone Peak 3.5s
Those are "men's" shoes, but I am sure they have female versions.
Thanks. I'll have a look at them. I passed over the altra's because I think/thought they are a lower drop shoe... I pulled the trigger in the Scott's trail. I'll see how they do and look for my next road shoe (Scott if I like them, if not 90 day return). The drop, ~5, and weight fit my liking... So, we'll see. Trail runner
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I put off my Wednesday morning run to Wed night, but then to Thursday morning, and then tacked it on to my 6 mile scheduled run tonight because I AM THE BEST AT PROCRASTINATING. But now I'm 7 pages behind on the forum so...... what's new?
I did get to try some Altra Torrins at the group run tonight as a demo. I liked them. Too bad I don't have new running shoes in my budget currently... I need walking about shoes for my July vacation instead. Oh well!
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
5/6: 3.6 miles + gym workout
5/7: 6 miles
5/8: 8 miles of Track Tuesday
5/9: Rest day
5/10: 6 miles
5/11: 3.2
5/12: Lazy day
5/13: Lazy weekend
5/14: 4 miles
5/15: 8 miles Track Tuesday
5/16: Lazy day
5/17: 10.2 miles
Current: 79.6
Goal miles: 150
Upcoming Races:
5/20: Watershed Running Festival - Trail 10k - Pennington, NJ
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PastorVincent wrote: »I'm in need of some need trail shoes. My usuall surface is chipped granite/gravel. I occasionally run the grass area next to the trail, can be muddy and a little technical.
I'm looking at some Scott's. Any one try them? Any favorites? I'm currently in mizunos hayate, which I like just fine.
I have never tried Scott's, but these are what I ran the Ultra in and I was very happy with them:
Altra Lone Peak 3.5s
Those are "men's" shoes, but I am sure they have female versions.
Thanks. I'll have a look at them. I passed over the altra's because I think/thought they are a lower drop shoe... I pulled the trigger in the Scott's trail. I'll see how they do and look for my next road shoe (Scott if I like them, if not 90 day return). The drop, ~5, and weight fit my liking... So, we'll see. Trail runner
The Alta’s are zero drop. That is what attracted me to them
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5/1 - rest
5/2 - 2.38 km
5/3 - 6.23 km
5/4 - cake
5/5 - meetings
5/6 - 4.18 km
5/7 - 5.15 km
5/8 - life conspired against me
5/9 - 6.4 km
5/10 - 3.0 km
5/11 - rest day, walk
5/12 - 10.11 km, after which there will be 6 year olds and shouting
5/13 - cross training (aka I walked almost 10 km)
5/14 - 5.65 km
5/15 - blah
5/16 - 8.90 km
5/17 - 5.52 km
57.52/115 km
Good run tonight. Since I skipped this week's scheduled speedwork I decided to run tonight's 5K on the faster side. Came in at 37:11 which is 1:20 faster than the fastest timed 5K I've done, but slower than the first 5K of the half I ran in April. In retrospect, that may have been why I walked most of the last 3km rather than the hills alone.
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 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 Shuffle3 -
I ran 38 km this morning, which was what I’d planned.
About 16 km on footpaths/road, 22 km on fine gravel paths.
Bio/fuelling 200 metre walk breaks at 9 km and 18 km; short walks up steep hills at 24 km and 34 km; had to wait for cars twice.
Had 2 cereal bars and 2 Wiggle mocha caffeine gels with a few mouthfuls of water from my Camelbak before & after each.
Feeling awesome.
When I got home and told my other half I’d done 38 km, he said, “Why?” Because it was my plan!
Did I mention I did 38 km?
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easy 6 this am.
@RunsOnEspresso my default on heartrate zones is that if they don't make sense adjust them. There should be a correlation to perceived effort. Zone 1 should be easy but if your down to walking that might be too little. I'm sure it won'r hurt you but seems very boring. Most of the time I focus on above zone 3 and above and zone 2 and below. If I'm going hard I'm in the first and if I'm going east in the second. I then track the numbers to see but pace and perceived effort dictate while in the run. When you're looking at zone 4 and 5 you could be there at pace and effort before your heartrate catches up and most of us don't immediately return to zone 2 just because we've slowed down and recovered. Monitors have glitches, heart beats can be effected by many factors don't let a machine cause you to go against what your basic instincts are telling you. Don't completely ignore it either. Data is good but what makes data information is the human element.
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I ran 38 km this morning, which was what I’d planned.
About 16 km on footpaths/road, 22 km on fine gravel paths.
Bio/fuelling 200 metre walk breaks at 9 km and 18 km; short walks up steep hills at 24 km and 34 km; had to wait for cars twice.
Had 2 cereal bars and 2 Wiggle mocha caffeine gels with a few mouthfuls of water from my Camelbak before & after each.
Feeling awesome.
When I got home and told my other half I’d done 38 km, he said, “Why?” Because it was my plan!
Did I mention I did 38 km?
Well done!!1 -
Just over 5k, partly on trails, in the pouring rain. There were branches in my way, a little mud, and I had a BLAST.
Upcoming races:
6/2 Solidarność Half Marathon
6/30 Silesian Highland [trail] Half Marathon
7/16 CityTrail OnTour 5k
@Orphia remind me what you're training for? Awesome run!4 -
@skippygirlsmom - yay! you are back! I haven't been here much either!
<non running> Last day for seniors was yesterday. At my school the seniors write thank you notes to everyone on the entire school campus - everyone -- cafeteria workers, cleaning people, teachers, receptionist, and any adult on campus. We all get a bag with at least 12 notes in it and candy, water bottle and a few other little things. But the best part is the notes. I'm just sharing this with you all in case you have kids, have them write a note to their teacher(s) - just a couple sentences. It means so much - believe me there's no money in it, so a few words of thanks is priceless. Since I teach programming my students usually write me a little program, so cute. This was the best senior class I've ever taught and I am going to miss them!
But I am expecting great things from them so it will be fun to watch and see what they do. </non running>
Four miles on a very humid morning. Lost two pounds of sweat again. It'll be back tonight with wine and pasta.
Tomorrow have to go to a funeral (just a friend's dad, didn't know him) in the morning so no cycling ... another run!
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 + 3.7 miles treadmill
5/7 -4.5 miles + strength training W12-D
5/8 - strength training — back to W9-A, heavier weights!
5/9 - 22 miles cycling
5/10 - 5 miles!
5/11 - Strength training - w9-B
5/12 - 44 miles cycling
5/13 - 50 miles cycling
5/14 - Strength training - w9-C
5/15 - 4.5 miles w/tabatas
5/16 - Strength training -w9-D + 1.5 miles treadmill
5/17 - 4 miles
5/18 - 4 miles + tbd
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5.17-5.2k, total-28.7k, May goal 60k
Funny story. Short run last night. Weird burning feeling in the seat of my pants around the end. Not painful, just... really warm. Went home and told SO about it. She thought about it and said, sounds like the time I got chili peppers in my hand lotion.
I literally facepalmed. The running shorts I was wearing last night had just come out of a bag where they had been sitting next to hot sauce. Must've been some leakage, so I was running around with chili peppers on my backside.
Puts a whole new perspective on the phrase pants on fire.
Upcoming races:
20181027 Mogan Ultra 30k11 -
@Orphia 38k for a training run is HUGE!! And feeling good afterwards is even better! Way to go. I don't want to sound like your other half, but what plan has you doing a 38k training run on a weekday?
I don't care what her plan is - all I know is what she does works for her life schedule and that is all that matters.
Awesome and inspiring as always Miss Orphia.2 -
i was going to run after class last night and i fell asleep, and then i slept thru my alarms. guess my body wanted the rest. -among many things wrong with me-ideopathic hypersomnia
5/1-0mi
5/2-0mi
5/3-0mi
5/4-0mi (but we hiked 4+mi)
5/5-13.13 mi
5/6-1.78 mi (5+mi hike+porcupine)
5/7-0mi
5/8-0mi
5/9-0mi (2 hours of aerial yoga)
5/10-maybe get a few in tonight, getting itchy. outer ankles still hurt
5/11-stupid ankle
5/12-0mi (2 hours of aerial yoga)
5/13-1.9mi rough run.
5/14-nope-lawn mowed
5/15-3.06 mi
5/16-1.2mi (2 hours aerial yoga)
5/17- (1 hour aerial yoga)
5/18-hoping for miles tonight
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May 2 – 5.2 miles
May 6 – 13.3 miles
May 9 – 6 miles
May 10 – 4.65 miles
May 11 – 6.03 miles
May 12 – 12.05 miles
May 14 – 5.07 miles
May 16 – 5.01 miles
May 18 – 7 miles
@greyparks206 – Hope you do great with your 5K this weekend.
@Elise4270 – You are doing so good with your PT and running comeback! I admire your consistency.
@7lenny7 – Good luck with your 50K on Saturday. Thanks for sharing the video. Loved the runners hanging out at the top on that flat rock.
@skippygirlsmom and @rheddmobile – Good to see you back!
@kgirlhart and @BruinsGal_91 – Good luck with your HMs on Saturday!
@MobyCarp – Good luck with your race on Sunday, and next weekend, and next weekend, and…..
@ddmom0811 – That’s so sweet and such a great idea for students to write those thank-you notes. Well-deserved too.
@noblsheep – LOL! You may need to change your name to @hotpants!
7 humid miles this morning. Just a few sprinkles though. Did the same last night in bootcamp and they actually felt great.
My favorite part of checking here on the weekends is reading everyone’s race reports – especially the ones with pictures!
Upcoming Races:
June 16 – Run the Gate 5K
September 7-8 – Blue Ridge Relay
October 20 – Cherokee Harvest Half Marathon
November 11 – Rock n Roll Vegas Half Marathon
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