May 2018 Running Challenge
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@Orphia @7lenny7 I saw the awesome photos too late, otherwise I might have tried to do a finish line leap today myself too!
Wouldn't have looked nearly as cool though
I spontaneously drove to the one and only parkrun in my area this morning.
Since it was a last minute decision, I didn't prepare for it like I would for a real race - I did a lower-body workout Thursday night from which my legs are still feeling sore; and I did an interval training run Friday night - I finished that run around 22h, came home completely wiped out, and while I was standing in the shower I thought to myself I need to run fast more often. And then I realised that this morning would be the perfect opportunity. There is a parkrun about 30min drive away. I usually don't want to spend twice the time in the car than I do running. But today I was meeting some friends in that town at 10am, and parkrun is at 9am, so it was perfect.
The weather wasn't so great. It's been really hot and humid the last couple of days. This morning a thunderstorm started just when I left home, so I grabbed my rain jacket. Two minutes into the run the rain stopped, and the sun and humidity came back, and wearing the rain jacket started feeling like being in a sauna.... So by the time I crossed the finish line, I was probably looking a sweaty mess, and not feeling like jumping at all
Today's time was 28:07, not anywhere near my PR from last year (26:26). Need to do more speedwork for sure!
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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
5/18 – rest day
5/19 – 8.02 group run
5/20 – 7.35 warmup + 10K race
5/21 – rest day
5/22 – 8.05 easy
5/23 – 6.65 group run
5/24 – extra rest day
5/25 – rest day
5/26 – 6.32 warmup + 5K race
May running total to date – 124.18
Nominal May mileage goal: 180 miles
Real goals: Stay healthy. Build base. Maybe run some trails. Have fun.
Today's notes – Thursday my right leg felt wonky enough to affect my gait. I took an extra rest day, then my scheduled rest day yesterday. This morning things felt almost, but not quite, normal. Set off to go run the Sunset House 5K.
Sunset House is in the Rochester Runner of the Year series, which is why I was running it. I expected it to be small, and I expected there would be no real competition in my age group. Running a 7 minute mile should be good enough to nail down the age group, I don't need to work hard. Yeah, right.
Got there early, and it as already 66º F (19º C) when I went to do my warmup. As is my custom for a 5K, particularly one where I haven't seen the course before, I ran a preview of the race route. It was flat. Oh, it wasn't as flat as a track, like the Shamrock 8K in Virginia Beach; but it was flatter than the Bergen 5K, which is known locally for being fast and flat. There were some very minor inclines and declines that I'd expect to feel at race pace, but nothing that would be a big deal. A trail runner would say that it's as flat as a pancake.
I ran the warmup a bit faster than I should, but no big deal. That seems to happen before every race, and this time was not unusual. I've seen races in warm humid weather, so I was prepared; after my warmup, I went back to the car to change out of my warmup tech tee and hat into my racing singlet and a dry hat. I still had another dry shirt and another dry hat for after the race, but it turned out I didn't need them.
There was an odd mix of participants. The 5K is run as a fund raiser for the benefit of Sunset House, a local hospice facility. Being part of the RROY series means some serious runners show up looking for series points; but being a fundraiser means there are a lot of casual runners and walkers who show up. And the organizers aren't race people, they're charity volunteer people. So we need to be patient with the fact that "announcements" didn't start till 2 minutes after published gun time, and continued for longer than the usual pre-race announcements.
As I told another runner afterwards, there were real runners who were really competing today, but that's not what the event was about.
I lined up *almost* far enough forward. I thought we got sorted out in the first 400 meters or so, and took to trying to pace myself off a handful of young guys who were ahead of me and probably just a bit faster. Then around 1 K, we came to a mild decline and incline. I began to pass some of those young guys. I lost count, but I think I passed at least 6 between 1K and 1 mile. I think I passed 2 guys between 1 mile and 2 miles, and after that I didn't catch anyone and never heard any footsteps behind me.
Checked my watch at the 2 mile flag. 12:55. There's a chance I can break 20 minutes. Then there's that wonky leg. It had muttered during my warmup, but was being pretty quiet during the race. I ended up running mostly by feel, and paying attention to tangents. I ran good tangents; Garmin has the distance as 3.13 miles, very close to the certified distance.
As far as pace . . . Garmin mile 1, 6:14. Garmin mile 2, 6:26. Garmin mile 3, 6:43. At that point I was deliberately backing off a bit because it isn't a high profile race, and I was pretty sure I'd win my age group. Had a modest kick to finish; Garmin tag end of 0.13 mile came in at a 6:24 pace. Official time, 20:12. Didn't break 20 minutes, but didn't need to, right?
Turns out Charlie showed up and ran 19:02, so I was second of 10 in the M 60-64 age group. It is a given that I won't win the age group in any race where Charlie shows up; my PR 5K was 19:07, and his 19:02 today is just a routine run for him.
So I look at awards. If they had been cheap medals, I wouldn't have hung around for the ceremony. The 1st in age group got a dustcastcher wood plaque, rather attractive. 2nd in age group got a ceramic tile, which will make a good coaster:
I failed to think of taking any pictures in real time. I'm sure I could have found some interesting shots before and after the race, but that's not where my head was. Oh, well.
So now my leg feels okay. I'll see how it is tomorrow, and I won't work it too hard next week. The half marathon a week from Sunday is rather more high profile than the 5K today was.
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) finished in 42:21
May 26, 2018 Sunset House 5K (Rochester, NY) finished in 20:12
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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Finally got to get back outside this morning. Maybe I’m a little odd, but I find I can run much faster and longer outdoors than on the treadmill. I think it’s because my pace is so variable; maybe things will even out when I get better at regulating myself.
I did 4.5 miles today in right at one hour. I was running in my regular park, and there were only a few other people out that early in the morning. I kept passing this one couple as I made my loops around the path. The second time I came by, the man asked how far I’d been running. I answered (3.5 miles at that point), and he expressed amazement at my feat. When I came back around again near the end of my run, he started clapping and cheering for me!
I’ve been kind of down on myself lately because I haven’t really been seeing the speed or stamina gains I had hoped to experience by now. This morning, I was reminded that, no matter what you think of yourself, someone out there aspires to be you. It was such a wonderful pick me up. I feel ready to conquer the world now!
May goal: 40.0 miles
Today 4.5 miles
Total so far: 29.75 miles9 -
Alright @Orphia , where's your bad photos.
You make running look fun and easy. We all know it kicks kittens.
Hahaha!
There were quite a few during my marathon, but I'm not sure I'm badass enough to pay for those!
Here's some from parkrun including ones from before I got to my goal weight:
Don't we all love those ones when it looks like you've got feet of lead - the opposite to the much-wanted "flying feet" ones!
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_nikkiwolf_ wrote: »@Orphia @7lenny7 I saw the awesome photos too late, otherwise I might have tried to do a finish line leap today myself too!
Wouldn't have looked nearly as cool though I spontaneously drove to the one and only parkrun in my area this morning.
Since it was a last minute decision, I didn't prepare for it like I would for a real race - I did a lower-body workout Thursday night from which my legs are still feeling sore; and I did an interval training run Friday night - I finished that run around 22h, came home completely wiped out, and while I was standing in the shower I thought to myself I need to run fast more often. And then I realised that this morning would be the perfect opportunity. There is a parkrun about 30min drive away. I usually don't want to spend twice the time in the car than I do running. But today I was meeting some friends in that town at 10am, and parkrun is at 9am, so it was perfect.
The weather wasn't so great. It's been really hot and humid the last couple of days. This morning a thunderstorm started just when I left home, so I grabbed my rain jacket. Two minutes into the run the rain stopped, and the sun and humidity came back, and wearing the rain jacket started feeling like being in a sauna.... So by the time I crossed the finish line, I was probably looking a sweaty mess, and not feeling like jumping at all
Today's time was 28:07, not anywhere near my PR from last year (26:26). Need to do more speedwork for sure!
@_nikkiwolf_ Great job scheduling in social events with workouts and running events!
Sympathies on the sticky rain jacket sauna! Hate it when that happens!0 -
Well, we're having some bonkers weather but I got my third and fourth runs of the week in: 2.35 miles at 7:30 yesterday morning and 3.01 miles at 6:31 this morning. I'd planned on more today but called it short given that I'm still a titch sore from gardening, plus we're in the middle of a bonkers heat wave, which is exhausting - it's 90 right now and the sun is setting, ffs. I was supposed to go to a music festival tomorrow but we decided to cancel given that the high is predicted for 97 flipping degrees, plus I'm authorized for OT at work, plus I'm worried about my poor little transplants. So it goes. Four runs this week, 33.93 miles so far this month. Plus the gazebo survived a pretty heavy thunderstorm on Thursday, so there you go. Woo!1
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@RunsOnEspresso Well done! I might have gone back for my glasses though!
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No run today... house hunting. Hopefully run tomorrow.0
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@PastorVincent If I had realized it before I started I would have. I was focused on not losing sight of the people ahead of me. LOL0
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Ran my first Xterra this morning. I've signed up for the mid-distance series which range between 10 and 14km. Today's was a smidge over 10k but incredibly hilly - 368 metres - probably more hills today that I've climbed this year!! The event was fun, but I need to work on my technical skills (it appears I'm hopeless at running downhill, especially in the mud), and should probably invest in some trails shoes.
1 May: 11.64
2 May: 6.0 + yoga
3 May: 7.22
4 May: Rest
5 May: 6.6 + yoga
6 May: 12.74
7 May: yoga
8 May: 6.72
9 May: yoga
10 May: 10.04
11 May: rest
12 May: yoga
13 May: 13.13
14 May: yoga
15 May: 6.59
16 May: yoga
17 May: 10.12
18 May: pizza
19 May: yoga
20 May: 14.01
21 May: 5.58 + yoga
22 May: 5.01
23 May: yoga
24 May: 10.18
25 May: rest
26 May: yoga
27 May: Xterra 10.07
135.65 of 150km3 -
Early Saturday morning run with friends today. Started on trail at 6am. I need to work on running earlier. It was difficult getting up haha. High mtns so much cooler temps than the Vegas valley. 36f which felt like January. I love it. The run was up and over a 10,000ft ridgeline and then back again. Ended with 12.2mi and 4,000ft of climb. Felt solid. Week felt tiring but I’m very happy about it. New vertical feet PR (15,653ft) !
A snap from the run
5/2: 5.4mi (6:52/mi), 4.1mi (9:04mi)
5/3: 5.5mi (8:46/mi) 1,050ft climb
5/4: 4mi (8:45/mi),5.4mi (8:27/mi)
5/6: Hilly 5k. 22:02 (3rd place overall)
5/7: 11mi (9:21/mi) recovery
5/8: 10mi (8:28/mi) 100f
5/9: 7mi (9:16/mi) recovery, 4mi (9:50/mi) 500ft climb. recovery
5/10: 8mi (8:00/mi) headwind and 100f
5/12: 6.6mi (7:06/mi) time trial
5/13: 3.4mi (8:05/mi) easy day
5/14: 13.1mi (8:50/mi) 500ft climb, 100f
5/16: 15.6mi (8:36/mi) 400ft climb
5/17: 6.5mi (7:44/mi)
5/18: 3.1mi (7:55/mi), 4.1mi (8:46/mi)
5/19: 6.4mi (7:50/mi) 500ft climb, 6.2mi (8:35/mi) recovery
5/21: 9.4mi hill repeats 5,000ft climb 16:34/mi, 5.2mi recovery 700ft climb
5/22: 10mi recovery mtn day (15:15/mi) 2,500ft climb
5/23: 5.5mi mtn tempo (9:47/mi) 1,000ft climb, 5mi hill intervals with 1,170ft climb
5/24: 10.7mi recovery (102f) 1,158ft climb
5/26: 12.2mi Mtn run. 4,000ft climb
All runs logged on Strava. Feel free to follow.
Current week total: 58.1mi (1.9mi to target)
Month Total: 190.5 / 220mi
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Congratulations to everyone who raced today (@runsonespresso, @MobyCarp, @_nikkiwolf_ and anyone else I missed!)
Today was a great day for a long run - very overcast and cool, almost cold with the wind, and me in a sleeveless light tank. I had planned to get in around 8-9 miles but wedding errand (the reason we are in Portland) messages and emails kept getting in the way. Stopping constantly to respond is no way to run so I ended up calling it quits and turning around early. I ran a different direction this time and the trail took me right along the Portland airport with the Columbia on the other side. I would actually like to run it again if we get up this way again.
I figured as long as I had to stop for messages I might as well take some pictures
Date........Miles.......Total
05/01......0.00.......0.00 - + Strength Training
05/02......5.41.......5.41
05/03......0.00.......5.41
05/04......3.88.......9.29
05/05......6.38.....15.67 - 'Cinco de My Oh My Miles' 5k + Dog Beach run
05/06......0.00.....15.67
05/07......5.42.....21.09 - + Agility
05/08......0.00.....21.09 - + Strength Training
05/09......5.14.....26.23
05/10......0.00.....26.23 - + Strength Training
05/11......8.98.....35.21
05/12......4.38.....39.59
05/13......0.00.....39.59
05/14......6.09.....45.68 - + Agility
05/15......0.00.....45.68 - + Strength Training
05/16......4.17.....49.85
05/17......3.74.....53.59 - + Strength Training
05/18......0.00.....53.59 - Off to DC
05/19......5.24.....58.83
05/20......0.00.....58.83
05/21......4.44.....63.27 - Heading home
05/22......3.87.....70.14 - + Strength Training
05/23......0.00.....70.14 - To Portland
05/24......6.45.....76.59 - GOAL
05/25......3.45.....80.04
05/26......6.75.....86.79
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 Marathon6 -
Here’s a couple from my HM a year ago.
I was so hot u took my t-shirt off and ran in my bra. I don’t think my roll of wobbling fat has improved yet.
The skipping finish line one was due to having sprinted too early, then ran out of puff. Not wanting to walk in front of everyone I did the only thing I could.
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I am in the first mile warm up of my 8 miler and I can't breathe! Day 2 without allegra and I'm all stuffed up.
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@girlinahat love the race photo! Lots of race spirit! The happiness on you face is priceless!
I run shirtless too. Rolly people have rights. It not just the pretty ones that get to take their shirts off. I passed on old guy that said "disgusting" as I passed, the title of his sex tape- ya burnt.
Etidtwd cuz I can't spell tital, tidle, title, name of something *kitten*.3 -
@girlinahat - those pictures are so cute!
@RunsOnEspresso - sorry you are having breathing issue. Is there something else you can take?
All the race picture talk had me looking back at mine. It seems I actually take better pictures when I am running with a partner. Or maybe I am more aware of the cameras. idk... two from a while ago.
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12.51 miles today.
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@shanaber I can't take any allergy meds for the next couple of days. I am having the back test done Tuesday morning.
I applaud those that run shirtless! I always want to do it but can't bring myself to do so. Yet I wear a bikini at the beach so go figure. Brains. They are weird.2 -
May Running Update
Week 1: 44.4
Week 2: 0
Week 3: 0
Week 4: 19.7
MTD: 64.1
Took 2 weeks to rest/recover/reset from May 6th marathon and did walking on most days but didn’t bother to record. Likely could have easily started with some light running in that second week but days I could have maybe looked to run had work or other things get in the way. Will have a couple of easy runs to finish out May and will end up slightly below my guesstimate goal of 84 this month.3 -
5/1/18 2 miles
5/2/18 1.8 miles
5/3/18 1.85 miles
5/4/18 2 miles
5/5/18 2 miles
5/6/18 6 miles
5/7/18 rest
5/8/18 2.35 miles
5/9/18 2.15 miles
5/10/18 2 miles
5/11/18 rest
5/12/18 2.15 miles
5/13/18 7 miles
5/14/18 2 miles
5/15/18 2.1 miles
5/16/18 1.9 miles
5/17/18 1.95 miles
5/18/18 2.01 miles
5/19/18 2.05 miles
5/20/18 6.55 miles
5/21/18 rest
5/22/18 3.05 miles
5/23/18 2.5 miles
5/24/18 2.05 miles
5/25/18 1.9 miles
5/26/18 3.12 miles
5/27/18 8 miles
Total 70.48 miles/75
I try to sleep in as much as possible on weekends and run a tad bit later. I was warm by the time I was done today. I will keep putting off the early wake ups as long as I can because summer lasts forever. Took a lot of walk breaks because of heat and not being able to breathe well. But I did my 8 miles!5 -
RunsOnEspresso wrote: »@shanaber I can't take any allergy meds for the next couple of days. I am having the back test done Tuesday morning.
I applaud those that run shirtless! I always want to do it but can't bring myself to do so. Yet I wear a bikini at the beach so go figure. Brains. They are weird.
I'll warn you, once that shirt comes off it like putting fire back on.
I stopped at the dog park on today's bike ride and soaked my shirt. Figure gravel rash, if I go down, would be worth avoiding. Soaking your shirt is always an option. Works quite well.1 -
@Elise4270 As soon as I am inside the shirt comes off. I also work out at home without a shirt. I dunno why I can't do it for a run. Maybe this summer will be my year. LOL1
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Regarding shirtless running, I can't do it either. I know some men do, but I'm fat and that isn't fair. Also, my insulin pump and CGM are connected in my belly. I like having a place to tuck the tubing so it doesn't snag (though I could tuck enough in the waistband to not worry about it much, I suppose. But then I'm concerned about the stares and questions I would get if people saw it.2
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Wow! I have been completely absent from this group the last week or so. I'm never going to catch up. 400+ posts behind. I went to PT on 5/18, and I have to say my right leg is doing much better, so hopefully I'll make my goal in June. Not sure I'm going to get there this month.
May 16, 2018 1:09PM
5/1- rest
5/2- 2.1 mile walk with my dad
5/3- 3.2 mile run, race the landing 5k
5/4- strength training
5/5- rest
5/6- 1 mile run with my new Garmin!
5/7- strength training
5/8- 1.8 mile run and 45 minutes of spinning (whew, that was tough)
5/9- 2.2 mile walk
5/10- rest
5/11- 1.25 mile walk plus strength training
5/12- 2.7 mile walk
5/13- rest
5/14- rest
5/15- strength training
5/16- 2.85 miles walk/run
5/17- rest
5/18- rest, first day of PT
5/19- strength training
5/20 & 5/21- rest
5/22- strength training and spinning
5/23- strength training
5/24- rest
5/25- 1.5 mile walk
5/26- strength training
5/27- 2 mile run!!!! And it didn't hurt at all
20.5/305 -
Forget shirtless, I am uncomfortable in a sleeveless singlet.
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I have soaked my shirt in the trail bathroom when it is hot. It really makes a difference. I have been tempted a few times to just take it off or go without but super brilliant white, 'leftovers' from being so heavy are just not attractive. I am pretty proud of my buff arms from lifting so I don't mind them being exposed. I do however wear as little as possible and still cover the leftovers. Loose, thin tanks (are women's called singlets?) are my go to with compression shorts when it is hot but then I need to be super careful with the sunscreen to get all the exposed areas. Otherwise I end up looking like a freckled lobster.RunsOnEspresso wrote: »@shanaber I can't take any allergy meds for the next couple of days. I am having the back test done Tuesday morning.
I applaud those that run shirtless! I always want to do it but can't bring myself to do so. Yet I wear a bikini at the beach so go figure. Brains. They are weird.
I'll warn you, once that shirt comes off it like putting fire back on.
I stopped at the dog park on today's bike ride and soaked my shirt. Figure gravel rash, if I go down, would be worth avoiding. Soaking your shirt is always an option. Works quite well.2 -
I also don't think I could go shirtless, too many people I see on a regular basis for that.
Hot and humid 26°C 5.3km run this morning
MTD 53km/40km
ETA: I am a freckled lobster after today's activities... Of course I can look at the sun the wrong way and get a burn.4 -
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
05/07/18 :::: 3.8 :::: 22.5
05/08/18 :::: 3.3 :::: 25.9
05/09/18 :::: 3.2 :::: 29.1
05/10/18 :::: 2.0 :::: 31.1
05/11/18 :::: 0.0 :::: 31.1
05/12/18 :::: 12.0 :::: 43.0
05/13/18 :::: 0.0 :::: 43.0
05/14/18 :::: 3.9 :::: 46.9
05/15/18 :::: 3.9 :::: 50.8
05/16/18 :::: 3.1 :::: 53.9
05/17/18 :::: 0.0 :::: 53.9
05/18/18 :::: 2.8 :::: 56.7
05/19/18 :::: 7.4 :::: 64.0
05/20/18 :::: 2.6 :::: 66.6
05/21/18 :::: 3.6 :::: 70.2
05/22/18 :::: 3.1 :::: 73.3
05/23/18 :::: 2.8 :::: 76.1
05/24/18 :::: 0.0 :::: 76.1
05/25/18 :::: 3.1 :::: 79.2
05/26/18 :::: 8.1 :::: 87.2
05/27/18 :::: 5.0 :::: 92.3
Goal = 100 miles
Some days the thing that actually gets you out the door is just the promise of a nice shower afterward. That was today and yet the run went better than expected. A light sprinkle the whole time felt pretty good. It was much cooler but really humid and I was soaked with sweat when I got home. And therefore wanted that shower all the more! It felt great and I got 5 miles in, which is more than I set out for (thanks in part to turning down the wrong street and getting a bit lost). And now I'm clean and having a mango wheat beer so all is right with the world.
New shoes supposed to arrive tomorrow! Same model, but can't wait for the cushiony newness.3
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