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June 2021 Monthly Running Challenge

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  • AvidkeoAvidkeo Member, Premium Posts: 2,909 Member Member, Premium Posts: 2,909 Member
    Tramboman wrote: »
    Another word on tempo runs:

    I originally calculated mine based on a UK website that used race times.
    When I ran a 5k in 30:49 (still my best chip time), the calculator told me my easy run pace was 7:39 per k; my tempo/threshold run pace was 6:25 per k; my VO2 max pace was 5:48 per k; my speed form was 5:23 per k; and my long run pace was between 7:39 and 8:34 per k.
    I have modified that slightly by calling my threshold pace faster than tempo but slower than VO2 max -- call it race pace, as it were.
    All interval training does is call for faster paces interspersed with slower paces.
    For me, heart rate is something I look at after a run. If I felt like I ran pretty hard, my heart rate should be higher than if I felt like I ran easier. That's not always true, but I don't get tangled up in what my Garmin tells me -- I try to remember it's an estimate and an approximation.
    I confess I'm a poor trainer. I used to do long slow runs, intervals, and tempo runs during a week's worth of training, with strength training and yoga in the winter and golf in the summer. Now, I just run based on how I feel on any given day.
    Never lose sight of the fact that ALL of us enjoy differing levels of fitness and ability. Your pace is your pace; your times are your times; just try to get better.
    The single most important aspect of running is finding something you like and doing it. I could never run @AlphaHowls's distances or @Avidkeo's times, so I don't try to: I run my distances and my times and try to improve my own fitness level.
    Sorry for being so long winded. It's the privilege that goes with being old.

    I'm both awed and humbled to not only be mentioned in the same sentence as @AlphaHowls but also have someone comment positively on my time!

    For the record, and so newbies don't get put off, I'm very much as @runs_on_espresso says a mid pack runner. My half marathon Pb is 2:02:31 by no means am I anything approaching fast. What I have done is improve from 3:07:00 10 years ago lol. That's when I ran my first Half. I then took a break, then picked up running again when my youngest was 6 months old (she turned 5 last Tuesday) doing C25k. I joined this group in June 3 years ago when I decided I wanted to do a Half Marathon in November. I did that Half with a time of 2:03:27. I followed a training plan and used a lot of the advice given here.

    OK that ended up long winded. Basically follow your own path. I don't think I'll ever run a marathon, the commitment required to train for that is more than I'm willing to give. I have four Half marathons booked this year, and just this morning found another I'm likely to sign up for. Next year I'm thinking of improving my Park Run time (5k)
  • skippygirlsmomskippygirlsmom Member Posts: 4,268 Member Member Posts: 4,268 Member
    @rheddmobile I’m sorry to see that life hasn’t slowed down for you. I know it’s easy to tell you but just one day at a time, that is all you can do. Hugs.
  • ContraryMaryMaryContraryMaryMary Member Posts: 1,443 Member Member Posts: 1,443 Member
    Avidkeo wrote: »
    Anyway this morning I had a complete brain fade. I went out for a easy run and for once actually made it easy! Heart rate barely shifted above 130. Woo hoo!

    It's dark out at 7am now, so I put my noxgear on. And forgot to turn it on. Didn't even notice until I got home!

    This morning on Facebook was an advert for a running event in November. It's 4 different distances over 2 days! Starts with a Half Marathon in the morning. Then a cross country in the avo, with a 10k around a zoo (small country zoo) the following morning finished with a magic mile at night. This is one month after my last Half marathon of the year. @ContraryMaryMary want a weekend in New Plymouth?? 21/22 November

    Ooh, that would be so much fun, but alas, that is the big dance show for my girls so I'll be busy with hair/makeup/chauffeuring duties. I did the Three Pigs a couple of years ago which was similar - 16km in the morning, 5km trail in the afternoon and a 22km half on the Sunday - it will really teach you how to pace yourself! But seriously, because of all the other runs, the pressure to go fast is completely removed, it's all about having fun and getting it done.

    My input on tempo runs - not a lot to add as everyone has made some really good points - I do mine by feel (I do know where my pace and heart rate should be but different days mean different conditions and different energy levels). Tempo runs should be hard but not that hard - you won't be able to chat, but you can still talk (while huffing and puffing), think a bit slower than half marathon pace. For an idea on times, as @tramboman said, you can go online to find a training pace calculator where you enter a recent race result (or an achievable goal race result) and it will calculate your different paces for easy/tempo/speed form running. My go-to is http://www.bane.info
  • WhatMeRunningWhatMeRunning Member, Premium Posts: 2,526 Member Member, Premium Posts: 2,526 Member
  • pabmacpabmac Member, Premium Posts: 37 Member Member, Premium Posts: 37 Member
    So nice to see everyone’s progress! I’m at 14.5/50k for this month, on track to finish on time. I missed one run in order to go camping/hiking/paddleboarding but I’m okay with that, and made room in my running schedule for it. Feeling good so far!
  • pfeiferlindseypfeiferlindsey Member Posts: 140 Member Member Posts: 140 Member
    In for 110 miles :smile: I have a half on July 10, so final push to be race ready.

    June 2 - 5.27 miles

    June Goal - 110 miles
    Miles to go - 104.73 miles

    June 3 - 4.35 miles of speed work.

    Total for June - 9.62 miles
    June Goal - 110 miles
    Miles to go - 100.38 miles

    I have had a crazy few days and will have to catch up with this thread later. :smile:

    June 5 - 3.11 miles
    June 6 - 12 miles

    Total for June - 24.73 miles
    June Goal - 110 miles
    Miles to go - 85.27 miles

    I'm in the homestretch of my Spring Start Challenge. 12 weeks, 500 km. I have just over 16 miles to knock out by Saturday. Not to mention the half on July 10. Just have to keep plugging away.

    June 8 - 6.23 miles
    Total for June - 30.96 miles
    June Goal - 110 miles
    Miles to go - 79.04 miles

    Awesome! Was able to knock out 7 miles this morning.

    June 9 - 7.07 miles
    Total for June - 38.03 miles
    June Goal - 110 miles
    Miles to go - 71.97 miles

    June 11 - 6.22 miles
    Total for June - 44.25 miles
    June Goal - 110 miles
    Miles to go - 65.75 miles
  • TrambomanTramboman Member Posts: 1,995 Member Member Posts: 1,995 Member
    6-1 7k tempo
    6-2 rest
    6-3 7k tempo
    6-4 6k tempo
    6-5 7k tempo
    6-6 6k tempo
    6-7 rest
    6-8 7k tempo
    6-9 6k tempo
    6-10 rest
    6-11 6k temperate (between tempo and moderate)

    June Total: 52k
    June Goal: 150k

    Mostly sunny, low 70s F, with a fickle breeze that sure helped when it was in my face. Intended to do 7k, but...



    When you pop in here claiming your December 2021 mileage, what accomplishments will you have made?

    PUT THE FUN BACK IN THE RUN!
    Return to a good running weight of 175 lbs (second attempt)

    2021 Races:

    6/26 Direction Up 5k, Solon, OH
    7/17 Run of the Ox 5k, Mantua, OH
    9/18 5k Run and Roll, Aurora, OH
  • WhatMeRunningWhatMeRunning Member, Premium Posts: 2,526 Member Member, Premium Posts: 2,526 Member
    6/1 - 3.36 miles, easy effort (45 mins Z2)
    6/2 - 3.23 miles, tempo run (25 mins Z4 w/7.5 min warm-up/cool-down)
    6/3 - 3.32 miles, easy effort (45 mins Z2)
    6/4 - 3.35 miles, sprint intervals (12 x 45 secs w/1:45 recovery and 7.5 min warm-up/cool-down)
    6/6 - 6.76 miles, long run (90 mins Z2, 5 mins Z3)
    6/7 - 3.36 miles, easy effort (45 mins Z2)
    6/8 - 3.33 miles, easy effort (45 mins Z2)
    6/9 - 3.63 miles, tempo run (30 mins Z4 w/7.5 min warm-up/cool-down)
    6/10 - 3.40 miles, easy effort (45 mins Z2)
    6/11 - 2.43 miles, sprint intervals (12 x 30 secs with 1 min recovery and 7.5 min warm-up/cool-down)

    Total: 36.17 miles
    Goal: 105 miles
  • skippygirlsmomskippygirlsmom Member Posts: 4,268 Member Member Posts: 4,268 Member
    6/3 – 3.11
    6/4 – 3.02
    6/5 – 5.15 biking (not counted in miles)
    6/6 – 1.29 with pups
    6/7 – 3.02
    6/7 – 1.02 with pups
    6/10 – 4.02
    6/10 – 3.01 Fleet Feet Fun run
    6/11 – 1.06

    18.47 of 60 miles


    @Scott6255 happy 4 years

    @penguinmama87 the yard looks great

    No running today, I’ll be on feet all afternoon and night today and tomorrow at the track meet so don’t want to over do it today after my double yesterday.
  • yirarayirara Member Posts: 6,550 Member Member Posts: 6,550 Member
    You're all doing great and are such a big inspiration for me!

    Last run of the week in my timed 10k running plan, week 4, slow 5k run.

    Of course it wasn't slow. It was a tempo run, at 7:13, which is the fastest 5k for me since 2016 when I was at my fittest. Next week will be a time trial, and based on that the running programme will be tailored to my (in)abilities. I'm curious!
  • TrambomanTramboman Member Posts: 1,995 Member Member Posts: 1,995 Member
    yirara wrote: »
    You're all doing great and are such a big inspiration for me!

    Last run of the week in my timed 10k running plan, week 4, slow 5k run.

    Of course it wasn't slow. It was a tempo run, at 7:13, which is the fastest 5k for me since 2016 when I was at my fittest. Next week will be a time trial, and based on that the running programme will be tailored to my (in)abilities. I'm curious!

    Well done.
    Sometimes we have to modify the plan based on how we feel.
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