June 2015 Running Challenge
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June 1- 5.05
June 2- 2.92 & Pump
June 3- 5.18
June 4- 2 ™ & Pump
June 5- 6.04 trail
June 6- 3.3 hills!
June 7- rest
June 8- 5.2
June 9- 3 & Pump
June 10- 5.16 trail- slow and social :-)
June 11- 3 & Pump
June 12- 5
June 13- rest
June 14- rest
June 15- 5 ™ - serious rain here
June 16- 3 base trail & Pump
June 17- 4.22 trail
June 18- 2.96 & Pump
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Date...... Miles..... Time..... Notes
7 June.... 4.04...... 35.24.... Solid- M.3 started to get tight- but felt good. Very happy for sub 9 min splits.
10 June.... 1.0........15....... lord. deadmill-
11 June.....2.52...... 22 Min- outside 90* with almost 50% humidity.
14 June.....4.52......42:39 slow.
18 June.....2.52.......19.47- humid but cool- started off to fast- but I was in a hurry- almost 3 minutes faster than the 11th- same run. nicely done- felt good.
Puts me at 14.6 total!
bam- I'll be very happy if i hit 30 this month!!! GO GO GO GO
edit- 2.5 miles- in 19 and a half minutes- is that really under an 8 minute mile? did I do math wrong?
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skippygirlsmom wrote: »Does anyone here live in El Paso? I need to go there the 1st full week of July for business and was wondering if anyone lived there. I asked my boss if I'm safe running through town, he told me to run on Post. I made sure I got a hotel with fitness center in case I need to run on the dreadmill. I've been there once before but only for a long weekend.
I don't live there. But from what I have heard its probably not safe. Might see if you can find a running group on the internet and ask.
Edit. http://www.runelpaso.com/
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6/1 rest
6/2 -2.25 hot sore miles, Reformer Pilate's
6/3- rest
6/4- doc visit. Resting SIJ
6/5- 4.60
6/6- rest
6/7- 3.74 hot,medicine trots :O
6/8- rest,stretch
6/9- 3.20 (HI 100°) will try to get in a cooler evening run too.
6/10- swim
6/11 - 3.85 medicine trots again
6/12 - 5.34 better!
6/13 - rest/yard work
6/14 - 7.93
6/15 - SIJ injection
6/16 - sore
6/17 -(rain)
6/18 - 4.54
35.43/60+
Nothing like horsefly's to help you with your pace.
@JoRocka dang girl!0 -
@WhatMeRunning rested for 2 days. some short easy miles in between and Saturday i ran 10 miles and it felt great. hope it stays that way :-). i however do feel some shin pain that i know i need to sort out. icing?
i am at 73/100 miles for this month
at where i am now, fasting month has started. This will be my first time trying out running and fasting. The plan is to fast whole day , at sunset - break the fast , eat something light. after 10pm meet-up with my running buddies n run. Anyone have experience with running and fasting?
I also usually run fasted (minus coffee - must have coffee). But then I started drinking a glass of milk before I run because I now fear of muscle breakdown while sleeping compounded by running and burning another 1000 calories. I also have done some reading lately on the effects of BCAA's (branched chained amino acids) in preventing muscle breakdown while exercising. Studies have been done on BCAA's prevents muscle breakdown while exercising in a fasted state and prevents insulin spikes (so it preserves your fasted state). So I may try this.0 -
Ran 3.4 km this morning to try and recover from whatever had me down and out for all of the day the day before. Up to 43/70km.0
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skippygirlsmom wrote: »Does anyone here live in El Paso? I need to go there the 1st full week of July for business and was wondering if anyone lived there. I asked my boss if I'm safe running through town, he told me to run on Post. I made sure I got a hotel with fitness center in case I need to run on the dreadmill. I've been there once before but only for a long weekend.
I don't live there. But from what I have heard its probably not safe. Might see if you can find a running group on the internet and ask.
Edit. http://www.runelpaso.com/
El paso is right across the border from Juarez (Mexico). if you remember from news reports that Juarez had high gang activity and were known sometimes to come into the US border. I been to El Paso many times on business but before my running days. But from what i remember, I would probably run on base as well. But if you can find and run with a group, that would be wise too.0 -
@stoshew71 and @elise4270 I know when I was there before I was shocked at all the bars on houses and fenced in yards. Allen was stationed there and he thought it was funny as hell that I wanted to run alone. He said if I do drive to his old neighborhood and I'd be safe there. I will check out running groups. I know a couple of the guys still PT every morning so I'll talk to them too. Last time I was there I was like damn I'm the only blonde in town LOL I just can't wait to go to Taco Cabana
@elise4270 how are you feeling after your injection.
@jorocka you go girl!!!
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@Stoshew71 I looked in to BCAA's too. I took supplements for a while. There is on AA that can cause a bit of itching in some people, I'm one of those people. But it wasn't horrible.
I use monster amino when I get around to ordering it. It's really awesome stuff. You can push harder and recover faster. I use muscle milk mostly now because it can be found in the local store.0 -
12.4/31 slower running speed but longer continuous time running. Im proud
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@skippygirlsmom and fellow runners, I am reserving judgement on the efficacy of the injection. I really want it to be THE fix. But am not sure it's going to be.0
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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 +-+-+-+-+-+-+-+-+-+-+-+-+-+-+-+-+-+-+-+-+-+-+-+ 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.0 -
June goal 68 miles
6/1 3.95
6/2 3.3
6/3 4.03
6/4 rest
6/5 3.84
6/6 3.30
6/7 bike 6.25
6/8 3.82
6/9 strength training
6/10 2.29
6/11 3.57
6/12 rest
6/13 4.18
6/14 3.15
6/15 3.85
6/16 snorkel 3+ hours
3/17 5.65
3/18 3.56
Total 48.49
(Ticker is my goal for 2015 and accumulation to date)
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@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
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For you minimalist / natural running shoe folks (like @shaneabner 's Skora's or Merrell Bare Access and other shoes)... did you have to deal with arch blisters when you first started out? Any tips on reducing these or breaking in your feet? Any short-cuts or work-arounds (like duct tape?) that are better than others?
I'm a recent adoptee of minimalist shoes and now I find it bizarre to put on regular full support/cushion runners. They feel so oddly heavy and clunky in comparison.
But I'd like to get a handle on the blister thing so I can enjoy the new freedom to the max. Thanks for any tips.
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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.
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@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 0 -
19 June 1 km
17 June 2.5 km
15 June 2.6 km
12 June 5km
10 June 1.8 km
06 June 1.6 km
04 June 1.5 km
02 June 1 km
total= 17 km
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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!0
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