June 2018 Running Challenge
Replies
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ContraryMaryMary wrote: »RunsOnEspresso wrote: »PastorVincent wrote: »RunsOnEspresso wrote: »PastorVincent wrote: »MegaMooseEsq wrote: »PastorVincent wrote: »For all the new runners in the thread, as we head into summer do not forget to watch the DEW POINT before planning your runs. Dew point is a better predictor than relative humidity on how bad the weather is going to impact your run. Here is a handy chart:
SRC: http://througharunninglens.blogspot.com/2012/07/dew-point-and-runners-what-is-it-and.html
Thank you for this! This will be my first spring/summer running regularly and I've been struggling to figure out how to gage the weather ahead of time. It didn't occur to me to watch the dew point instead of relative humidity.
Congrats on your first race! Yay!!!
Dew point is key, but for summer running also pay attention to:
UV index - you will be out in the direct sun for a while - and UV does not care about clouds you can be burned very badly on an overcast day. Most sunscreens will fail in sweaty conditions so pay attention to that too. Get good eye protection from UV too if you can (some people can not run with sunglasses on). You only get one set of eyes, so take care of them.
Also remember that shirts have UV protection ratings too. Do not assume that you can not get burned while wearing a shirt. It can happen. Things that look opaque to our eyes are transparent to UV.
Running at different times during the day usually avoids the UV risk nicely. Check a site like Dark Sky that gives hourly UV ratings.
Clouds - Direct sun makes temps FEEL warmer than they are, clouds help reduce the FEEL of temps.
Temperature - This one is obvious
Ideal running temperature is in the 55F ballpark for most people. The farther you get from that number, the harder your run.
Rain - A light rain is great, hail and lightning not so much. If you run trails remember that rain == mud. So be prepared for that.
Over time you will learn what conditions are bad/good for you specifically.
If you can afford it, buy the better "heat gear" style clothing. It helps A LOT but it is very very expensive in many places.
No dew point, rain or clouds here. We just have temperature. And sun. Lots of sun. I refer to it as the glowing ball of doom this time of year.
Stop your complaining, it is a "dry heat" - you know just like a convection oven.
Except we don't get freshly baked chocolate chip cookies when we open the front door. There's no reward like with the oven. HAH
In my neighborhood I have the Tasti factory (the clue is in the name - they package nuts, seeds and dried fruit but also make muesli bars, bliss balls and the like), so frequently on my runs the air is filled with the overwhelming smell of chocolate, and sometimes berries. It’s simply delicious. I can’t imagine what living right next door must be like.
I only pass carnicerias on my long runs. There are two and they both grill carne asada on Sunday mornings. When the guys aren't outside I'm all I could just run over and grab a hunk of meat. Lol6 -
Per my phone, for this morning's run, at 0740 hours, the temp was 75F, 96% humidity with dew point of 72. Urgh!
It's interesting reading though people's posts, as I'm in Fl now & have been running here for 5 years. By next year, I plan to be back in WI, so I'm trying to glean as much knowledge as I can now to help make transitioning smoother.
6/4 - 1.64 miles
6/6 - 1.55 miles
6/9 - 1.67 miles
6/12 - 1.65 miles (6.51total)7 -
My week got a little messed up. I should have went out yesterday but didn't realize it until too late.
We saw Solo last night so didn't get home until 940. Tonight we have a baseball game so it will be another late night. I can't get up at 4 if I'm not in bed by 930. 9 is best.
So no running Mon Tues and Wed. I'll get back on track Thurs.2 -
Did a 2 mile walk last night, got 2.3 miles in today, mostly ran. 41.6 miles to go.7
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6/1 = 4 miles
6/2 = 5.5 miles
6/3 = 10 miles
6/4 = 3 miles
6/5 = forced rest day (stupid work)
6/6 = 13 miles
6/7 = Vinyasa yoga class
6/8 = 12 miles
6/9 = rest day
6/10 = 8 miles
6/11 = 4 miles & 45 minutes strength training
6/12 = Vinyasa Yoga Class
After the running Dew Point chart @PastorVincent posted, I decided to skip the morning "Embrace the Suck" run in favor of a climate controlled yoga class. I will save my run for tomorrow when the Dew Point falls from "Extremely Oppressive" to "Very Humid and Uncomfortable".
150 goal miles / 59.5 miles complete
Upcoming Races (so far):
6/23/2018 -Fit Foodie 5k
10/10/2018 -Tough Mudder Half
10/27/2018 -Hill Country Halloween Half Marathon
1/26/2019 -Fitbit Topical 5k
1/27/2019 -Miami Marathon
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June goal: 75 miles
6/3: 6.5 miles
6/5: 4.3 miles
6/6: 4.5 miles
6/7: 5 miles
6/10: 7.2 miles
6/12: 4.3 miles
31.8/75 miles completed
I had a great run this morning. It was already hot at 78F feels like 82F and the dew point was 66 which according to @PastorVincent 's chart is uncomfortable for most people. But I still managed 4.3 miles at a pace that was a bit faster than my usual pace. My average pace was 11:00 miles/min and it is usually between 11:30 - 12:00 miles/min. The 2nd and 3rd mile were both under 11 minutes and the two that were over weren't over by much. I know that many, if not most, on here are a lot faster than that. But I was proud of my run and was feeling really good and peppy this morning. Then I came home and had some nice yoga to start my day off.
@RespectTheKitty I love your new profile picture!
@ariceroni What a beautiful place to run. I wish I had some place like that nearby to run. There is a lake near where I live, but there are no good trails or paths to run out there. I have thought about driving out there to run but I would end up running on residential streets and probably wouldn't be able to see the lake, or to see the lake I would have to run through people's yards which they probably would not like.
@midwesterner85 I agree that you are too hard on yourself.
2018 races:
5/19/18: Run for 57th AHC Half Marathon - 2:43:59.7. - 2nd place AG
11/10/18: Wags & Whiskers 5K6 -
@kgirlhart there is only one person you should compare yourself to...and that is YOU. That is a great pace increase, especially in those conditions. You should be proud.5
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Thanks @scott6255! Not comparing myself to others has always been hard for me, but it is something that I am working on.5
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June Goals:
200 running miles.
IM 70.3 Training
Goals 6/11/18 - 6/17/18:
Run: 45 miles + Swim and Bike
TSS > 650
June Running:
06.01.18 - 8 miles.
06.02.18 - 11 miles.
06.03.18 - 6.5 miles. Weekly TSS 497 / Weekly Miles 41.5
06.04.18 - 9.5 miles. (CT - Swim 900 yds)
06.05.18 - 7 miles. EZ Right Knee pain.
06.06.18 - 9 m. (CT - Swim 900 yds)
06.07.18 - Unplanned Off Day.
06.08.18 - 7.3 miles. Humid.
06.09.18 - Planned Off Day.
06.10.19 - 13.2 miles.
06.11.18 - 3 miles and 1/2 mile swim.
Fall Running Events:
10.14.18 - Lake Tahoe Marathon
10.21.18 - Atlantic City Marathon
11.03.18 - Indianapolis Monumental Marathon
11.10.18 - Tunnel Hill 50 miler
12.08.18 - Tucson Marathon
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Does pacing back and forth in a slow elevator because the stupid building you are in LOCKS THE STAIRWELL DOORS count as walking up hill?4
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PastorVincent wrote: »Does pacing back and forth in a slow elevator because the stupid building you are in LOCKS THE STAIRWELL DOORS count as walking up hill?
Um... isn't that a fire hazard?3 -
RespectTheKitty wrote: »PastorVincent wrote: »Does pacing back and forth in a slow elevator because the stupid building you are in LOCKS THE STAIRWELL DOORS count as walking up hill?
Um... isn't that a fire hazard?
Most of the places I've work do this too - you can enter the stairwell on any floor but only exit on the first/ground floor. As I found out when I thought I'd walk from the 14th to 12th floors rather than take an elevator and ended up going down 14 flights in heels.2 -
I would have taken my heels off and run down barefoot!MegaMooseEsq wrote: »RespectTheKitty wrote: »PastorVincent wrote: »Does pacing back and forth in a slow elevator because the stupid building you are in LOCKS THE STAIRWELL DOORS count as walking up hill?
Um... isn't that a fire hazard?
Most of the places I've work do this too - you can enter the stairwell on any floor but only exit on the first/ground floor. As I found out when I thought I'd walk from the 14th to 12th floors rather than take an elevator and ended up going down 14 flights in heels.
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I was a little sore yesterday, so I took a rest day...I'm not sure that was a great idea because today I felt like someone had super-glued my hips in place. Even so, I did 2.5 miles, and all that a little faster than normal for me right now. Then I walked another 2.25. I felt much better once I got home and had a hot shower.
I got my race photos from Sunday...gotta say, I can see my extra 40 lbs more in these photos than in the mirror. Just adds to my determination to get back to where I was! These are the best of the lot, believe it or not (although my sister in bib 153 might disagree with me...she looks very disapproving, lol!). I can't post the best one, which is when those little feet behind us at the finish line came whipping around in front just as we approached. I don't know the little girl, but she has such an awesome look on her face that she beat us!
Oh...and while my own race photos are reminding me...I just want to encourage you, @midwesterner85 that you are doing a great job with a really challenging set of circumstances. You *don't* look fat--you look like an athlete.
I had a bear of a time getting my kid through gym class, I imagine it must be enormously difficult to stay balanced as a runner.
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MegaMooseEsq wrote: »RespectTheKitty wrote: »PastorVincent wrote: »Does pacing back and forth in a slow elevator because the stupid building you are in LOCKS THE STAIRWELL DOORS count as walking up hill?
Um... isn't that a fire hazard?
Most of the places I've work do this too - you can enter the stairwell on any floor but only exit on the first/ground floor. As I found out when I thought I'd walk from the 14th to 12th floors rather than take an elevator and ended up going down 14 flights in heels.
I didn't think it was a fire hazard as long as you can exit to the stairwell. Entering one floor from another floor at the building I work at is possible but frowned upon because several different state agencies occupy the same building. Protection of data, etc. are the reason given.1 -
MegaMooseEsq wrote: »RespectTheKitty wrote: »PastorVincent wrote: »Does pacing back and forth in a slow elevator because the stupid building you are in LOCKS THE STAIRWELL DOORS count as walking up hill?
Um... isn't that a fire hazard?
Most of the places I've work do this too - you can enter the stairwell on any floor but only exit on the first/ground floor. As I found out when I thought I'd walk from the 14th to 12th floors rather than take an elevator and ended up going down 14 flights in heels.
I didn't think it was a fire hazard as long as you can exit to the stairwell. Entering one floor from another floor at the building I work at is possible but frowned upon because several different state agencies occupy the same building. Protection of data, etc. are the reason given.
Actually it is s fire hazard in the case the fire is below you. All doors should automatically unlock when the fire alarm goes off.
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skippygirlsmom wrote: »MegaMooseEsq wrote: »RespectTheKitty wrote: »PastorVincent wrote: »Does pacing back and forth in a slow elevator because the stupid building you are in LOCKS THE STAIRWELL DOORS count as walking up hill?
Um... isn't that a fire hazard?
Most of the places I've work do this too - you can enter the stairwell on any floor but only exit on the first/ground floor. As I found out when I thought I'd walk from the 14th to 12th floors rather than take an elevator and ended up going down 14 flights in heels.
I didn't think it was a fire hazard as long as you can exit to the stairwell. Entering one floor from another floor at the building I work at is possible but frowned upon because several different state agencies occupy the same building. Protection of data, etc. are the reason given.
Actually it is s fire hazard in the case the fire is below you. All doors should automatically unlock when the fire alarm goes off.
Point. And now that you say that, I remember being told that was supposed to happen during a fire drill once. I understand the other security aspects of it, but I still think it says something about the way we prioritize physical activity that we don't build our buildings in such a way as to encourage more movement.4 -
My plan for today called for 8x400 at 5k pace. I felt so great yesterday after my run I was really looking forward to getting these done this morning. I am not sure if it was being out running in the humidity last night at agility class or the run yesterday or the combination but I was up a good portion of the night coughing and my sore throat and congestion are back... If I feel up to it later today I may hit the gym to get it in on the treadmill or I will just take another rest day from running :noway: and do my lifting at home.7
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MegaMooseEsq wrote: »skippygirlsmom wrote: »MegaMooseEsq wrote: »RespectTheKitty wrote: »PastorVincent wrote: »Does pacing back and forth in a slow elevator because the stupid building you are in LOCKS THE STAIRWELL DOORS count as walking up hill?
Um... isn't that a fire hazard?
Most of the places I've work do this too - you can enter the stairwell on any floor but only exit on the first/ground floor. As I found out when I thought I'd walk from the 14th to 12th floors rather than take an elevator and ended up going down 14 flights in heels.
I didn't think it was a fire hazard as long as you can exit to the stairwell. Entering one floor from another floor at the building I work at is possible but frowned upon because several different state agencies occupy the same building. Protection of data, etc. are the reason given.
Actually it is s fire hazard in the case the fire is below you. All doors should automatically unlock when the fire alarm goes off.
Point. And now that you say that, I remember being told that was supposed to happen during a fire drill once. I understand the other security aspects of it, but I still think it says something about the way we prioritize physical activity that we don't build our buildings in such a way as to encourage more movement.
I agree. By design our security doors will actually open if you pull on the hard for a fairly short period of time. However, when they open alarms will sound.0 -
6/1: 1.6 miles
6/2: 4.1 miles
6/3: 11.5 miles
6/4: 1.4 miles
6/5: 2.2 miles speed work
6/7: 1 mile
6/9: 4.5 miles
6/10: 3.1 miles
6/12: 3.5 miles
Total: 32.9/75 miles
Upcoming Races:
Wineglass Marathon 9/30
Hot run this afternoon! Pace was good though, so I was pleased.6 -
NEW JUNE GOALS, REHAB SMART, 20 hours of activity Work up to 4 minutes of running (50 mpm). Bike all that I can bike.
2---4.05mi, 61min (PT run)
3---2.58mi, 55 min walk
4---3.71mi, 54 min (PT run)
7---3.42 mi, 47 min 5(2-1,2-2)
8---9.35 mi, 43 min road bike
10---55 min brick. 6.04 mi bike, 1.67 mi run 6(2,2)
11---5.55 mi mtn bike, 38 min
12---2.24 mi, 33 min 5(3,3)
386 min/ 17.67
Upcoming Races
July 22 Draper Lake Duathlon
October 14th Spirit of Survival Lawton OK. Quarter Marathon
March 31, 2019 A2A Undecided distance
April 28, 2019OKC Memorial Marathon (half)
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June Running Totals (miles)
6/1 – rest day
6/2 – travel day
6/3 – 14.50 warmup + half marathon
6/4 – rest day
6/5 – extra rest day
6/6 – podiatrist visit
6/7 – PT visit
6/8 – no running
6/9 – no running
6/10 – no running
6/11 – PT visit
6/12 – 2.46 easy
June running total to date – 16.96
Nominal June mileage goal: 160 miles
Real goals: Stay healthy. Survive 4 races scheduled in June, 2 of them outside my comfort zone. Start training toward Wineglass.
Today's notes – The thread has slowed down. I've been gone a week, and there were only 359 new posts. I won't be catching up on back chatter.
Top of the news: I've blown my first real goal for June. Took a planned rest day Monday 6/4. The left Achilles still felt a little iffy on Tuesday 6/5, so I took an extra rest day. At the routine podiatrist visit Wednesday 6/6, I told him I didn't know whether this was something minor that would go away or the start of something major.
He told me it was a partial tear of the Achilles tendon, don't run for a week, here's a prescription for Mobic, and see a physical therapist. Maybe ease back into running after a week if I have no pain, but be ready to stop.
I couldn't stand to read about other people running, so I went AWOL. Used my online time for non-running topics.
The PT visits were the easiest I've ever had. This is the soonest I've caught an injury, so I don't really know how recovery & rehab will go. At yesterday's PT visit, I told her the Achilles didn't hurt at all while walking, even briskly, but it was still a little sore to touch when she massaged it. She said to try to get a couple runs in before I see her again next week.
So the plan today was run an easy 2 miles, stop, and see how the ankle feels tomorrow morning. Ended up going a bit longer because I paced behind a clump of guys warming up slower than I would on my own. When we would normally turn right onto a trail, they turned left. It took me maybe 2 seconds to decide to follow them, processing the facts that it was warm; the trail to the left is softer than the trail to the right; the trail to the left is shadier than the trail to the right; and I'd probably run more than 2 miles, but much of it would be on that soft trail.
Got back to base, and the Achilles felt fine. Got an offer to run an easy 7 miles with a young mid-distance runner (no, really; he runs 800m races); turned it down because I wasn't willing to risk that distance. Maybe I'm all better and it would be fine, but I'm tired of being too optimistic and putting myself back on the couch. Today, hypochondria dominates denial.
In other news, the non-running week included a DNS at the trail half marathon I was a bit worried about. But that's OK; I found out a younger guy from my club won the Masters division of that race, in the first trail race he's ever run. He is much faster than me, and age grades better than I do. Looks like he decided to win the USATF Niagara Masters Runner of the Year title this year. That should be within his ability, if he simply runs enough races. I hope he does.
So, I am unlikely to hit my nominal June mileage goal. I may or may not get to keep my 5K next Sunday. I am hopeful that the week I took off from running was enough rest at the right time, but I am prepared to add more rest to it if the ankle indicates this is necessary.
Long range plan is to "train" for Wineglass much like I trained for Boston; get healthy enough to run, get healthy enough to run the distance, line up and go out conservatively. Time will tell how well this plan works.
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) finished in 1:34:42
June 9, 2018 Ontario Summit Trail Half Marathon (Naples, NY) DNS - injury
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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4.15km today. Felt terrible the whole time, couldn't get a steady pace going and had to walk a few times. Oh well it'll be a better run next time.
MTD 25.7km/60km9 -
@MobyCarp that was a smart decision on declining the 7 mile run. I am one that ignores the 'smaller' injuries and pain, and just thinks it will go away. I am stupid and am on the couch at some point every year. Well done to recognize it and get it treated. You'll get through this.2
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June Goals:
200 running miles.
IM 70.3 Training
Goals 6/11/18 - 6/17/18:
Run: 45 miles + Swim and Bike
TSS > 650
June Running:
05.28.18 - 06.03.18: Running Miles 41.5 / Weekly TSS 497 / Fitness: 71 CTL
06.04.18 - 06.10.19: Running Miles 46.2 / Weekly TSS 601 / Fitness: 73 CTL
Base 1 : Week 2 of 4
06.11.18 - 3 m. (Swim 900 yrds).
06.12.18 - 8.9 m.
Fall Running Events:
10.14.18 - Lake Tahoe Marathon
10.21.18 - Atlantic City Marathon
11.03.18 - Indianapolis Monumental Marathon
11.10.18 - Tunnel Hill 50 miler
12.08.18 - Tucson Marathon
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When your determined to get up early enough to finish your run before hellish sun / heat / humidity / dew point / cancerous solar UV rays take over the Texas morning:
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skippygirlsmom wrote: »MegaMooseEsq wrote: »skippygirlsmom wrote: »MegaMooseEsq wrote: »RespectTheKitty wrote: »PastorVincent wrote: »Does pacing back and forth in a slow elevator because the stupid building you are in LOCKS THE STAIRWELL DOORS count as walking up hill?
Um... isn't that a fire hazard?
Most of the places I've work do this too - you can enter the stairwell on any floor but only exit on the first/ground floor. As I found out when I thought I'd walk from the 14th to 12th floors rather than take an elevator and ended up going down 14 flights in heels.
I didn't think it was a fire hazard as long as you can exit to the stairwell. Entering one floor from another floor at the building I work at is possible but frowned upon because several different state agencies occupy the same building. Protection of data, etc. are the reason given.
Actually it is s fire hazard in the case the fire is below you. All doors should automatically unlock when the fire alarm goes off.
Point. And now that you say that, I remember being told that was supposed to happen during a fire drill once. I understand the other security aspects of it, but I still think it says something about the way we prioritize physical activity that we don't build our buildings in such a way as to encourage more movement.
I agree. By design, our security doors will actually open if you pull on the hard for a fairly short period of time. However, when they open alarms will sound.
In my building, I can take the stairs DOWN from the 5th floor (all though there is a sign on it that says alarm will sound if you do it is lieing), but I can not take them UP because all the entrance doors to the stairs on the first floor are locked. I have no idea why. I have not tried to exit on a level other than mine because there are many other businesses in the building, and some take up complete floors.0 -
amymoreorless wrote: »When your determined to get up early enough to finish your run before hellish sun / heat / humidity / dew point / cancerous solar UV rays take over the Texas morning:
This is something I should do. Last night I slept in my running gear so I would finally go out and run after a week on the couch (stress/food/something something head games). Got in a sore mile because when I don't run my calves tighten up and I get shin splints the next 1-2 runs until I've loosened up again.
I may sleep in running gear again tonight.5 -
@amymoreorless Love the staggered alarms! I had 3 set for months. One on my watch and two on my phone. I gave up and turned off two because i think i got up twice. I just accpted that I'm a hot afternoon runner.3
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The alarms just reminded me to set mine!
Date :::: Miles :::: Cumulative
06/01/18 :::: 1.4 :::: 1.4
06/02/18 :::: 0.0 :::: 1.4
06/03/18 :::: 13.1 :::: 14.5
06/04/18 :::: 0.8 :::: 15.3
06/05/18 :::: 3.6 :::: 18.9
06/06/18 :::: 3.5 :::: 22.4
06/07/18 :::: 0.0 :::: 22.4
06/08/18 :::: 0.0 :::: 22.4
06/09/18 :::: 9.0 :::: 31.4
06/10/18 :::: 6.9 :::: 38.2
06/11/18 :::: 3.1 :::: 41.3
06/12/18 :::: 5.2 :::: 46.5
Marathon group tonight and the workout was hill repeats. If I had known that, I just might have skipped in favor of packing and getting ready for my trip tomorrow. But good thing I didn't know and I went, and I got it done. 30 minutes of hills plus warm-up and cool-down.
Tomorrow I head out to hot and steamy Iowa. Hopefully I'll be reporting back with early morning running. I'm worried about getting my long run in. I'll have to scout out possible shadier options.
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