June 2015 Running Challenge

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Month to date:		118.24 km (59% of Goal)
Goal:			200.00 km / 124 miles
Stretch Goal:		242.00 km / 150 miles
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Thu Jun 18 07.80 km Back from the sickbed slowish trail run new Merrell BA Trails
Wed Jun 17 00.00 km Sick, Finally took hint and rested
Tue Jun 16 00.00 km Sick, 0H48 Walking
Mon Jun 15 00.00 km Sick, 1H15 walking
Sun Jun 14 16.43 km Street run in new minimalist street shoes
Sat Jun 13 03.00 km New shoe test run; 38km bike ride
Fri Jun 12 05.05 km 
Thu Jun 11 09.06 km Trails and hills
Wed Jun 10 13.37 km Mountain Trail
Tue Jun 09 12.00 km Trails and hills
Mon Jun 08 07.58 km
Sun Jun 07 00.00 Rest
Sat Jun 06 05.41 km 
Fri Jun 05 17.63 km
Thu Jun 04 00.00 Rest
Wed Jun 03 11.87 km Mountain Trail
Tue Jun 02 00.00 km Rest
Mon Jun 01 12.03 km

Been off sick for a few phlegmmy days. Yuk. Still recovering from it but went out today for a jaunt through the forest, forcing myself to run my MAF rate or less and it was... fine. Heading to bed early and hoping tomorrow feels even better.

@skippygirlsmom - I wouldn't run alone there either. It may also be incredibly hot and dry there which you might like knowing you like to run in the heat. For me it would be intolerable.

I got my new sized up Skora's yesterday and ran in them today. All I can say is, wow! I liked them in the smaller size but my toes were hitting the toe cap. I love them in the bigger size. They are super light and comfortable and now that it is hot they are so breathable/cool. My feet didn't get hot! Love them!!

I am going to have to get out earlier, I got sick today while running and afterwards. I am pretty sure it was from the heat and being tired. I was out to dinner and a concert last night and didn't get my full night's rest. I am very tired and already sore from my training workout. Hopefully I can move in the morning and can get out for an early run before my meetings.

Date.......Miles......Total
06/01.....5.49.......5.49
06/02.....4.71.....10.20 - Race pace +Strength training
06/03.....0.00.....10.20 - Rest
06/04.....4.15.....14.35 - Sprints +Strength training
06/05.....4.89.....19.24 - Easy
06/06...12.43.....31.67 - Hard fought long run
06/07.....0.00.....31.67 - Rest
06/08.....4.67.....36.34
06/09.....5.81.....42.15 - Race pace +Strength training
06/10.....0.00.....42.15
06/11.....7.78.....49.93 - +Strength training
06/12.....5.76.....55.69 - Easy
06/13.....6.85.....62.54 - Was supposed to be my long run but was feeling sick. Terrible run
06/14.....0.00.....62.54 - Rest
06/15.....5.48.....68.02 - Feeling great again
06/16.....4.85.....72.87 - Race pace +Strength training
06/17.....0.00.....72.87 - Rest
06/18.....6.60.....79.47 - +Strength training

June 2 - 1.0 mile
June 3 - 4.1 miles
June 5 - 5.6 miles (in two runs)
June 6 - 4.5 miles
June 8 - 3.0 miles
June 10 - 3.5 miles
June 11 - 4.0 miles
June 13 - 5.0 miles
June 14 - 2.4 miles - first trail run
June 16 - 6.2 miles
June 18 - 4.8 miles (3.1 and 1.7 runs)

I got home from work and had time to pound out a 3.1 mile run before my son's soccer game (which they won) and followed that up with a 1.7 mile easy run with my daughter.

The first run was a bit disappointing. I have a 5k coming up next weekend. Since my last 5K, three and a half weeks ago I've only done easy runs. I was interested to see how much I could better the pace of my last 5K but failed to improve at all. I ran a 10:06 pace 3.5 weeks ago, but only 10:18 today. There were some differences that could account for it though. It was 80F and sunny today, but just 65 and cloudy on that last 5K. I also had less sleep last night than before my last 5k. I just bogged down today. I had read something about running at 95% of your max HR during a 5K. I knew I couldn't keep that up but tried for 70 to 80% for the first 2K, which was no problem, and 79 to 88% for the last 3K, which WAS a problem.

In the first 2K, I ran a 9:53 pace with an average HR of 153
In the last 3K, I ran a 10:35 pace with an average HR of 161
Somehow I slowed down even with the greater effort.

The whole HR monitoring is new to me (as is this entire sport) so I'm probably doing something wrong or thinking about it the wrong way. My resting HR is 60, Max HR is 180 (near as I can figure) and my easy, conversational pace is 142 BPM (with a pace of about 11:10 to 11:30, down from 12:00). Since I bought the FR305, I've turned to the heart rate monitor as a means to try to keep a steadier effort than what I had been doing. I've gotten pretty good at keeping stead on an easy run, but today I was all over.

I was really hoping to see more improvement, but I realize 3.5 weeks isn't a lot of time. Perhaps I can chalk up some of that to the heat.

Based on today's run, I think I'll try to run the entire 5K next weekend around 153 BPM, until close to the end, where I'll speed it up if I think I have anything left. I invite any comments or suggestions on this.

On the bright side, I'm kickin' butt on my mileage goal! I should have it made by the end of the weekend, with 9 days left to go, thanks to some quick healing.

@karllundy @skippygirlsmom so ok last nite didn't go as plan lolz. plan was 6 miles. fasted whole day then
i went overboard during breaking fast so my run felt soon bloated. lucky i didn't blew chunks but it was a very uncomfortable 4miles. lesson learned hahah.

lets see if i do better tonight.

@Stoshew71 i been curious on BCAA too but haven't made any move to aquire some. will find my way to the store and start trying it out. thanks for the suggestion

June 1 - 5.1 miles
June 2 - strength training
June 3 - 5.3 miles
June 4 - strength training
June 5 - 5.35 miles
June 6 -34 mile bike ride
June 7 - 42 mile bike ride
June 8 - 2 miles
June 9 - Strength Training and Yoga class
June 10 - 6.63 miles
June 11 - rest day
June 12 - 3.21 miles - easy run; strength training
June 13- 34 mile bike ride
June 14 - 5.3 miles
June 15 - 3.3 miles
June 16 - strength training
June 17 - 7.03 miles
June 18 - rest day
June 19 - strength training






@shanaber - hope you feel better today!
@7lenny7 - the heat makes a huge difference and will slow most people down.
@Stoshew71 - I've haven't read anything on the subject, so not heard of losing muscle while sleeping. Since I run so early most days I never eat or drink prior to running. You drink a glass of regular milk before running? I can't imagine that. I try to drink a protein shake the minute I get back from my weight lifting and running because I read about getting food in right after exercise... but didn't know about the sleeping. I'm afraid to try it with the Florida heat!

6/1 - 5 miles
6/2 - 5.3 miles
6/3 - 3.2 miles
6/4 - 4.4 miles
6/5 - 2.3 miles
6/6 - 1.6 miles - rest day today but did this to keep the 41 Days of Awesome challenge streak going
6/7 - 7 miles - I'm so proud of this run it was at 10:21 pace, which is fast for me - I was comfortable the whole run
6/8 - 4.4 miles
6/9 - 5.8 miles
6/10 - 1.6 miles - rest day today - just keeping the 41 Days of Awesome challenge alive. I'm trying to do this mile at a faster than normal pace for me. Then I grabbed Macy and took her for a 2 mile walk.
6/11 - 6 miles
6/12 - 4.7miles
6/13 - 4.6 miles
6/14 - 9.6 miles very hot miles. I think it was about 83 when I went to run. Went to the Greenway to be in the shade. Sweat was dripping off my shorts by the time I was done. I was ticked I couldn't run the whole 10 miles so I went back out after getting my water for a fast paced .6 mile walk.
6/15 - 1.6 miles - keeping the 41 Days of Awesome challenge alive
6/16 - 5.6 miles
6/17 - 3.2 miles -short run, had to get Macy to groomer by 7:00
6/18 - 7.4 miles my virtual run for State Trooper Dees.
6/19 - 1.6 miles for the streak and strolled a couple with the Macy after

84.9 out of 120 miles




@torituma4 UGH Oh yeah nothing worse then feeling bloated and running
@shanaber glad you like your new shoes. Sorry you aren't feeling good still :-(
@elise4270 I'll keep my fingers crossed on the injection
@danipatt1216 You should be proud. I'm no expert when I'm trying a new distance I slow my butt down, I want to make the distance running. Next time I do that distance I pick the pace up a bit and so on like that. I try to make my distance and don't concern myself how long to takes me to get there. I keep hearing people say "speed comes with miles", well if I'm killing myself during miles 1 - 2 and I can't get to 3 then what good is it. I say all the time I'm built for distance not for speed This morning I knew I was going only 1.6 miles so I went out faster than I would going 3 or 4 miles.
@7lenny7 I know nothing about HRs at all so I know someone smart will tell you all they know LOL I always tell Skip this "not every race can be a PR, it's not possible" I tell her to track races against the previous year when she ran that race. Every track is different, conditions will always be different.


So for the past 3 or 4 days my toe has been hurting me. When I start to run it really tells me it's not happy. Last night I had to keep my foot out of the covers because the blankets hurt touching it. Well I took the nail polish off this morning and took a good look at my foot. Guess I don't examine them much ha ha! My middle nail is all bruised and the whole toe is bruised. At least now I know why it hurts, I just wish I could remember what I did.

Funny list of things new runners are embarrassed about:

http://runhaven.com/2015/05/12/things-newbie-runners-embarrassed-get-quickly/

I've become a professional at #5

5. Blowing snot out of noses. When you first start running, you might bring along tissues or just let the mucous stream out of your nose and onto your lower lip. You might try to daintily wipe it away with your sleeve. Over time, however, runners will learn the art of the snot rocket (also called the farmer’s blow). This involves applying pressure to one nostril while violently blowing out of the other nostril and watching the snot smack onto the ground.

DATE ... MILES
6/1 ... 2
6/5 ... 4
6/6 ... 13.1
6/9 ... 5.5
6/10 ... 7
6/11 ... 4
6/12 ... 8
6/15 ... 5
6/16 ... 5.5
6/17 ... 2.5
6/18 ... 9.25
6/19 ... 2.5

68.35/130 goal

Another run to summer camp with my daughter and friends. I was planning on running home but we got a late start. My husband picked me up instead in order for to get back in time for work.

@Stoshew71 - how did you get used to the milk? I feel awful if I run within a few hours after anything resembling solid food. On the bright side, I tend to eat a lot of evening calories.

@stoshew71 are you running in Research Park in the morning? I'm running at 5K here at 7:00.

What's everyone planning for the weekend...anyone else got a race on the agenda?

The ankle has been playing up again so have rested it for a few more days. Did a run tonight and it feels fine. Hopefully I can get back to regular runs again.
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JoRocka wrote: »

mandync5497 wrote: »

I just joined the group today and am very new to running. currently doing c25k so my goal is quite low.

no need to qualify- if you run and have a goal- it's fine.

I'm a lifter- I just want to get SOME running in- I'm happy to have a goal- but I get way to ambitious- so I'm quiet happy with myself at this point to just claim that I ran at some point during the month LOL- no apologies or justification needed.

All who run are welcome!!!!

Thanks! @skippygirlsmom @JoRocka Very excited about being a runner

15.4/31

@skippygirlsmom lol I should have specified a bit more for my run/time thing. I have a set 3.1 mile course I do by my house and when I ran the length of time I did I still had another mile to go to get home lol. My total time dropped even with me walking because i was speed walking after the run. I definitely slowed my running speed down but bumped up the walking definitely proud though.