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    May 2018 Running Challenge

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    • Posts: 1,490 Member
      @kristinegift - Are you coaching GOTR?!? That's awesome! My daughter did it for two years, but aged out. She loved it!
      @RunsOnEspresso - Re. hills...if there is a school / church / stadium near you, they often have hills due to the way they are constructed. They are short, but usually steep.
    • Posts: 3,220 Member
      @karllundy It's been a while since I've consistently been up at 4 for running. But it's only an hour earlier than usual so it should be doable. HAH

      School, yes but it has about the same amount of incline as the green areas in my neighborhood. It's just the way these subdivisions are made here. No curb/gutter just a slightly lower green area where rain can drain (when we actually get some). A lot of churches are in strip malls here. LOL
    • Posts: 3,220 Member
      7lenny7 wrote: »
      @RunsOnEspresso here are a couple of links to read about your flat-land predicament. I really like that second link.

      https://trailrunnermag.com/training/trail-tips/become-a-better-climber.html

      https://trailrunnermag.com/training/cross-training/the-5-minute-leg-circuit-for-mountain-running-strength.html

      I can easily add that second one in using my plyo box instead of stairs.
    • Posts: 2,406 Member
      karllundy wrote: »
      @kristinegift - Are you coaching GOTR?!? That's awesome! My daughter did it for two years, but aged out. She loved it!

      @karllundy I am indeed! I only do it one of the two days because I can't take the 4 hours/week off work I'd need to do it twice a week, but I'm loving it! There are a TON of girls, but they have so much energy and just want to skip right to the running every week!
    • Posts: 990 Member
      Question below is my training plan for tomorrow
      Workout
      Include 5-6 x 1 mile at Speed Pace, 3 minute recovery jog between each repetition; include a warm-up and cool-down
      Its a MacMillian plan but I'm not sure what "Speed Pace" means. Any help is welcomed.
    • Posts: 6,668 Member
      cburke8909 wrote: »
      Question below is my training plan for tomorrow
      Workout
      Include 5-6 x 1 mile at Speed Pace, 3 minute recovery jog between each repetition; include a warm-up and cool-down
      Its a MacMillian plan but I'm not sure what "Speed Pace" means. Any help is welcomed.

      Check: https://www.mcmillanrunning.com/mcmillan-running-glossary/

      Pretty sure it is referring to:
      Speed Workout
      A Speed Workout challenges your mental and physical fortitude. The effort is hard to very hard and the pace is 5K race pace or faster. Recovery intervals are taken between the fast running repeats to allow you to catch your breath. The last few repeats will likely feel very hard but that helps prepare you for the challenge at the end of your race.
    • Posts: 173 Member
      cburke8909 wrote: »
      Question below is my training plan for tomorrow
      Workout
      Include 5-6 x 1 mile at Speed Pace, 3 minute recovery jog between each repetition; include a warm-up and cool-down
      Its a MacMillian plan but I'm not sure what "Speed Pace" means. Any help is welcomed.

      Just a guess, but referencing a different plan that I use, they have speed work for a 1600 meter interval slightly faster than my target 5K pace. (i.e. my 5K pace target is 7:23, and reference speed work for that ~1M is 7:10).
    • Posts: 5,724 Member
      Date :::: Miles :::: Cumulative
      05/01/18 :::: 3.5 :::: 3.5

      First day of May and first outdoor run in shorts of the season (I think, except for when I traveled)! A balmy 75 degrees or so this afternoon and it felt like a whole different world from the weekend when there was snow. I kept it somewhat short because I am doing 3 days in a row of circuit training including this morning, plus speedwork last night, so I'm a bit fatigued already.

    • Posts: 990 Member
      Thanks @PastorVincent and @kevaasen that seems like a tough workout but I'll give it my best.
    • Posts: 172 Member
      No run for me tonight, moved paint cans for an hour or so at work, I'll call that arm day haha :D I also tried a 30min yoga video... I really don't like yoga.
    • Posts: 173 Member
      cburke8909 wrote: »
      Thanks @PastorVincent and @kevaasen that seems like a tough workout but I'll give it my best.

      Wow. I guessed right!! I must be learning something about this running thing. Will look forward to seeing the results on Strava. Tip : I would take the recovery piece really, really slow so you can wind up again. Good luck!
    • Posts: 896 Member
      First run of the month down.

      01 - 11.63

      Total: 11.63 / 250 miles
    • Posts: 2,927 Member
      May Running Totals (miles)
      5/1 – 5.69 warm up + speed work

      May running total to date – 5.69

      Nominal May mileage goal: 180 miles

      Real goals: Stay healthy. Build base. Maybe run some trails. Have fun.

      Today's notes – All of a sudden, it's late spring. Temperature at the time of club practice was 75º F (24º C). I'm not acclimated to running in weather this warm, but it's early enough that the humidity was low and we got a 15 mph wind to make it feel better.

      Coach put up a marathon recovery workout of 2-3 easy miles. I felt better than marathon recovery, so I looked at the workout for Lilac 10K: 4-6 x 1000m at interval pace, with 3 minutes recovery, then 4 x 200m uphill strides. It's been a long time since I did speed work at I pace, but today seemed the day to try it. It was an easy decision to go for the low end, 4x1000. There's no way I'm up to 6x1000 at I pace today.

      We are at Cobb's Hill, so the 1000m is part of a 1200m loop. It goes sharply down for 250m or so, then a longer uphill that feels like forever at interval pace, followed by a flattish stretch and maybe 50m of slight downhill at the end. Coach recommended we alternate directions for the intervals, so the other direction starts with a confidence building easy uphill, and ends with a 250m steeper uphill.

      I could feel that I wasn't used to running speed work. The objective is consistency, preferably at the target pace. On the hill, I was looking for approximately 5K race level of effort and some consistency. Felt like quitting after 2 intervals, and again after 3; but I managed all 4. Then I quit instead of continuing an easy jog for my last 3 minutes of recovery. Walked back down to base, chatted a bit with other club members, and decided I wasn't up to adding 200m uphill strides onto the end of the workout today.

      The 1000s came in at 3:52, 3:59, 4:01, and 4:06. I'm not very concerned about the absolute time, but the fact that each interval was slower shows that I have some work to do to get back into true racing form. Fortunately, I have 3 weeks before my next race.

      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)
    • Posts: 909 Member
      5/1: ST, 1 mile dreadmill

      Total: 1/70

      Upcoming races:
      Wineglass Marathon 9/30

      I focused on strength training today, but I ran 1 mile on the treadmill after. I felt sick to my stomach, so I called it quits and will try to make up my other two miles later in the week. I go on call for work on Thursday, so I will have to shift my long run to sometime next week when I am finished. I can just imagine a crisis call in the middle of my 9 miler! I figure I can get in a few 3-4 mile runs this week though.
    • Posts: 8,375 Member
      garygse wrote: »
      show previous quotes

      Finnish flag thrown in for fun. And morse code. :wink:

      969kpt7vdkyd.jpg

      Diggin' it
    • Posts: 3,237 Member
      It’s been like 4 hours. Where did all these pages of posts come from? Goodness.

      5/1-7.67 hot and still sore from squats miles

      I’m going to try counting the little extra bits (I would usually just count 7), but the chances of me messing up the arithmetic by the end of the week are very high.

      Last night I realized I ran out of heating oil (again) because my house was freezing and needed heat. On May 1st. Crazy. Then it was 86 or something when I went for my run. Also crazy but at least I no longer lamented my lack of heat.

      Anyway-mileage isn’t my goal anyway. I did my planned workout/Run for the day and that’s my goal.

      So 1/1 day according to plan.

      Wow that’s a lot of words about nothing.
    • Posts: 403 Member
      sarahthes wrote: »
      show previous quotes

      ...

      ...

      I hit snooze 5 times. Will run home from work today, try again tomorrow, and fill ya in if I figure it out ;)

      Thank God I'm not the only one who finds it hard to separate my head from the pillow! :D
    • Posts: 593 Member
      edited May 2018
      5.2-3k, May total-3k, goal-100k

      First day of vacation! Took a short walk/run/ramble detour into a random trail on my way to dinner, looked a bit like this.

      Now I know what tea smells like when it's still attached to the shrub (like a shrub, really...). But hey, it's a tea field so awesome.
    • Posts: 62 Member
      In again for this month. Minimum I want to do is 80 miles, as that beats last years total for May. But my training plan has me down for 118 miles.

      1/5/18 5.2 miles.
    • Posts: 550 Member 
      Date      Miles      MTD
-------   -----    -------
Mar  02     3.9        3.9

      Still in rehab mode ... will try to get to 50!
    This discussion has been closed.

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