May 2018 Running Challenge
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@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.1 -
@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. LOL0 -
@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.0 -
@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!
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Sisu is a Finnish concept and cultural construct that is described through a combination of various English terms including stoic determination, tenacity of purpose, grit, bravery, resilience,[1][2] and hardiness[3][4] and is held by Finns themselves to express their national character. It is generally considered not to have a literal equivalent in English. Sisu is a grim, gritty, white-knuckle form of courage that is typically presented in situations where success is against the odds. It expresses itself in taking action against the odds and displaying courage and resoluteness in the face of adversity, in other words, deciding on a course of action and then sticking to that decision even despite repeated failures. It is in some ways similar to equanimity, with the addition of a grim kind of stress management.
"Gutsy" is a fairly close translation that uses the same metaphor (found in more languages than Finnish and English), as the word derives from sisus, which means "interior" and "entrails, guts". A concept closely related to sisu is grit, which shares some of its denoting elements with sisu, save for "stress management" and passion for a long-term goal. Sisu may have an element of passion but it is not always present,[5] unlike in the case of grit as defined by Dr. Angela Duckworth.[6]
https://en.m.wikipedia.org/wiki/Sisu14 -
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.0 -
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.0 -
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).0 -
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.
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Thanks @PastorVincent and @kevaasen that seems like a tough workout but I'll give it my best.0
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No run for me tonight, moved paint cans for an hour or so at work, I'll call that arm day haha I also tried a 30min yoga video... I really don't like yoga.1
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I gained 10 lbs. somehow over the weekend... all water weight. I did not eat so many carbs to have gained that much water weight as a result of glycogen storage, so I can't explain it. Anyway, I'm still very bloated, my shirts are about to burst, my face and everywhere is puffy, and I have no energy. I'm so sluggish that I wasn't even sure if I could get my run in at all tonight. Even worse, I am repeating last week because I totally failed at those workouts (especially Tues. last week because of really fast 1/2 mile intervals). Anyway, I tried it on the treadmill and was able to do a bit more than half of it. I hope I'm soon not feeling so bloated.
So I got 4 miles in:
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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!0 -
First run of the month down.
01 - 11.63
Total: 11.63 / 250 miles1 -
So, in stark contrast to many of you.... my run was 40ish degrees, windy, and about as humid as Wyoming gets without actually raining.
Which it was one of those days where I already was trying to find any excuse to not go for my run.... and I went... but I only made it a mile before I turned around... sometime in the last year I’ve forgotten I live in Wyoming, and thus need to bring base layers/long sleeves when I travel for work and intend to run.
But... I am on the board for 1 mile on May 1. I am counting it as a win.
Goal is 30 miles, I really need more than that if all I am doing is running and not lifting, but I also want to actually hit my goal for a change.9 -
Finnish flag thrown in for fun. And morse code.
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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)
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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.3 -
@mobycarp - correct, we Floridians do consider overpasses hills. When I was in Norfolk last week I ran over a huge bridge which was like a mountain to me!
Haven’t met my goal in a while. But, that’s because I’ve added a lot more lifting, and of course, the biking.
Since I cycle on weekends, and I need one rest day, that leaves 4 days for running (assuming I double with lifting some of those days)... so I’m going to go for 4x a week running with a min of 4 miles on those days. So 70 miles. Wait, that’s the same goal I’ve been having that I haven’t met. Oh well, whatever!
5/1 - 4 miles - I love it when the first is a running day!
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05/01/18 - 1/2 mile walk
Big Hairy Audacious Goal: Sub 4 hours in Pittsburgh 2018!
Official Marathon PR: 4:11:28
Next Races (more as I find them):
05/05/18 - Runner of Steel 5k
05/06/18 - Pittsburgh Marathon - aiming for sub four hours.
05/12/18 - Glacier Ridge 50k Trail Ultra (I must hate myself)
2020 - Disney World Dopey! (if can raise funds)
The clock is ticking away till Marathon Sunday. Probably do like a 5-7 mile run tomorrow, and then not again till Saturday. On Saturday, the day before the Marathon there is a 5k which I will be sorta running. The weather report is looking like it will be around 50F at race start and climb from there. Not sure yet what that will mean for clothing and whatnot. Will continue to stalk the reports.
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Finnish flag thrown in for fun. And morse code.
Diggin' it2 -
1 May: 11.64
2 May: 6.0 + yoga
And just like that, I'm over 10% of the way there!!
17.64 of 150km5 -
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.4 -
6 miles on the trail to start the month.
6/125 for May6 -
@duckpuddle - I use an excel spreadsheet and let it do the arithmatic for me so all I have to do is copy the results here
I decided to take an extra rest day today to start the month. Between my stiff, tired run yesterday and running sprints with Hobbes the Vizsla at our agility class I was exhausted. Running as fast as I could on the course and I could not get in front of him to do what our trainer wanted me to do. After the 4th try on that course I told her we needed a different approach that didn't include me being faster than my dog! The other runs were me just keeping up with him... By the end of class I felt like I had run the sprint repeats that were on the plan for today. Also it was cool and drizzly here so I sat on the couch with the pup, pretended it was winter and read a book before heading to the gym for strength training. By Friday I know am going to regret that I didn't take advantage of today's cool weather for a run, when it is close to 90 here again...
I have a 5k on Saturday - 1st one in a very long while and while it is along the beach, it is supposed to be hot again. I doubt if I can PR but hope to put in a respectable run.
Date........Miles.......Total
05/01......0.00.......0.00 - + Strength Training
My completed and upcoming races. Let me know if you will be running them too.
02/04/18 - Surf City Half Marathon
05/05/18 - Cinco de Miles 5k
07/22/18 - San Francisco 2nd Half Marathon
12/15/18 - San Diego Holiday Half Marathon
02/03/19 - Surf City Half Marathon
05/11/19 - Santa Barbara Wine Country Half Marathon7 -
Happy to report I got out this morning for 6.03 km, putting me at 8.8.
91.2 to go! Plus a busy weekend coming up.
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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!2 -
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.4 -
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.2 -
Date Miles MTD ------- ----- ------- Mar 02 3.9 3.9
Still in rehab mode ... will try to get to 50!2
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