April 2016 Running Challenge
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I'm taking an unplanned rest day today because it seems like the thing to do. This week was a "down week" and I kept the mileage down and ran easy all week except for the half yesterday which is safe to say I gave a hard effort. I was so happy when the kids went to bed and I also went straight to bed. So I'll make up for that effort with rest today and start tomorrow on next weeks increase to 48 miles/week.
4/1 - Rest
4/2 - 14 miles
4/3 - 5 miles
4/4 - 5 miles
4/5 - 5 miles
4/6 - 8 miles
4/7 - 5 miles
4/8 - Rest
4/9 - 13.1 miles
4/10 - 5 miles
4/11 - 5 miles
4/12 - 5 miles
4/13 - 8.3 miles
4/14 - 5 miles
4/15 - Rest
4/16 - 13.3 miles
4/17 - 5 miles
4/18 - 4 miles
4/19 - 4 miles
4/20 - 4 miles
4/21 - 4 miles
4/22 - Rest
4/23 - 13.1 miles (or 12.5???)
4/24 - Rest
130.8/160 miles
Upcoming races:
4/9 - Rock the Parkway half marathon (Kansas City, MO) 2:30:17.6 new PR
4/16 - Garmin Wickedly Fast half marathon (Olathe, KS) 2:28:39.52 new PR
4/23 - Heroes for Hope half marathon (North Kansas City, MO) 2:19:14 new PR
5/1 - Buffalo Bell Stampede half marathon (Leavenworth, KS)
5/14 - Running with the Cows half marathon (Bucyrus, KS)
6/2 - Hospital Hill 5k 7pm PRE-RUN (Kansas City, MO)
6/3 - Hospital Hill half marathon 7am RE-RUN (Kansas City, MO)
9/25 - Broadway Bridge half marathon (Kansas City, MO)
10/15 - Kansas City Marathon 26.2 (Kansas City, MO)
11/5 - Jenks half marathon (Jenks, OK)
11/6 - Kansas half marathon (Lawrence, KS)
11/12 - Longview half marathon (Kansas City, MO)
11/13 - Gobbler Grind half marathon (Overland Park, KS)
11/19 - White River half marathon (Cotter, AR)
11/20 - Pilgrim Pacer half marathon (Lenexa, KS)2 -
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Best race atmosphere ever! Music, cheers, fried chicken, bacon, beer, tequila, and fudge all provided by spectators.
I got several pat's on the back gimpin' the last few miles. Idk what I've done to my foot. There's significant pain medial in front of my ankle. I've a headache too. It's warm, I think I was in enough pain I was holding my breath. No PR. But I hadn't planned on one. Garmin says 2:30xx.
DH got 2:08xx. Not bad for such a challenging course. I was behind 0.5 mile at the 1:40 mark for a PR, which would have been easy to make up if my foot didn't get worse.
There were 24,818 participants. 3000 marathoners. There were elites that showed up. Not sure who yet. Medal and a shirt with the packet and a finishers shirt too.
Last few miles the EMT's were busy. Guess some folks got over heated.
1---rest
2---6.79
3---7.38
4,5---tired
6---5.20
7---7.28
8---6.96
9---3.9 walk
10---6.35
11---rest
12---5.41
13---4.56
14,15--- nah
16---6.45
17---7.09
18---3.32
19---8.14
20---rest
21---5.18
22,23---rest/travel
24---13.39 OKCMM
98.40/130 miles
"Sometimes you have to push yourself, and it can be uncomfortable. You will want to quit. But if you can find your edge and embrace the discomfort even for a little bit, you'll find a new level of fitness, skill, and knowledge. And there's no better feeling than growth."
Roísín McGettigan-Dumas
Upcoming races:
10/16/16 THAT dam half, Lewisville TX
11/05/16 Jenks Half Jenks OK
Run the year 2016 643.23/ 20163 -
I'm really really trying to avoid this thread cause you guys make me wanna run.
Knee update. 1 week and it's better, no pain when walking or running but if I squat on one leg I can still feel a spot of pain. There is no more pain when I straighten the knee and only a little if I straighten against resistance. I'm pretty sure this is a sprained ligament or tendon cause I can feel pain if I push inside-bottom part of my patella so I'm guessing there is a minor tear. Which sucks cause these things take time to heal and 1 week is not much. Another week off for now. I tried to do some cycling but It doesn't help since knee gets sore after. Easy cycling works well though as long as I don't push.
I also find myself running whenever I need to walk more than 10 meters and no one is looking.4 -
Way to tough it out @Elise4270! Normally that would be a bad idea, and maybe it still wasn't the best, but since you are already expecting a recovery period from your upcoming surgery then you have time to heal up from this. Hope it is nothing serious.
@AdrianChr92 - Very wise to keep the urge from running to a minimum.1 -
@WhatMeRunning I have found a new passion for video games and movie marathons though )1
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Running to beat my March total of 127.71:
04/01 3.36
04/02 8.26
04/03 8.38
04/04 4.82
04/05 5.07
04/06 3.51
04/07 7.53
04/08 3.96 walking because I climbed 154 flights
04/09 5.76
04/11 3.41
04/12 3.18
04/13 3.09
04/14 3.19
04/15 2.32
04/16 6.40
04/17 9.31
04/18 3.19
04/19 3.15; 16.05 bike ride
04/20 3.21
04/21 3.63
04/22 4.73
04/23 9.49
04/24 8.08
Total 112.84
GOAL = > 127.71
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Just found out that the OKCMM is a Boston qualifier. No wonder it's such a great atmosphere.
@WhatMeRunning I thought about a DNF, but I figure, warmer weather coming and surgery- I might just do some swiming and ease out of so many running miles. Maybe drop back to 20 MPW instead of pushing the 40.1 -
4/1- Rest
4/2- 6.23 miles
4/3- 4.01 miles
4/4- Rest
4/5- 4.02 miles
4/6- Rest
4/7- 4.02 Miles
4/8- Rest
4/9- 6.24 Miles
4/10- 4.01 Miles
4/11- Rest
4/12- 4.14 Miles
4/13- 2.2 Miles (first Wednesday Run)
4/14- 4.13 Miles
4/15- Much needed Rest
4/16- 8.2
4/16- 1.4 <- Second little jog, with wife
4/17- Rest <- made myself rest
4/18- Rest <- Normal scheduled Rest day
4/19- 4.1
4/20- Rest<- Part of cut back/heal up
4/21- 4.28 Miles
4/22- 2.0<- Wife’s second run!
4/23- 6.3
4/24- Rest <- took a day after pushing on my 10K TT yesterday.
Resting today after pushing hard yesterday. Resting tomorrow as well. I was playing around on the McMillan running calculator, and I realized that the "predicted race time" For a 10K, when I used my 8k PR was within 20 seconds of the PR I ran yesterday. Pretty neat.2 -
@elise4270 - Nice job on the HM! I don't know how you manage the pain. Love the bling!
@AdrianChr92 - sounds like it is getting better! But good to hold off pushing yourself.
@WhatMeRunning - I remember those days when my kids were home and was so happy when they went to sleep. It's great having them home, but let me tell you... it's really great when they are on their own too! BTW I can't wait to hear how "running with the cows goes!"
@4leighbee - I just noticed you are back! I remember you were hurt a few months ago and glad to see you are back! And lots of mileage too! WTG! I'm sorry if you've been back all month and I just noticed. It's been so busy in here and I'm barely keeping up!
Awesome bike ride today! A deer ran right in front of us at one point! And also an opossum was running around, which was very strange. Who sees one of those in the daylight and running. Very odd. We suspect it must have had rabies or something. For a lot of the ride I was mapping out my runs for the week, lol. I want to hit my goal but that's a lot for me for one week. Next Saturday I can't go on a bike ride so I will get an extra run in.
4/1- 5.1 miles in the rain
4/2 - rest/travel day
4/3 - 34 miles on bike
4/4 - 5.1 miles (intervals)
4/5 - 5.1 miles - intervals (although slower than yesterday)
4/6 - 22 miles on bike + Strength training
4/7 - 4.2 miles - slow and steady
4/8 - strength training
4/9 - 34 miles on bike
4/10 - 50 miles on bike
4/11 - 5.1 miles - recovery run from all the biking + strength training
4/12 - 4.2 miles
4/13 - rest day (biking rained out).
4/14 - 4.8 miles
4/15 - sick day
4/16 - 4.2 very slow miles (feeling better)
4/17 - 35 miles on bike
4/18 - 5 miles (intervals)
4/19 - strength training
4/20 - 4 miles + 24 mile bike ride
4/21 - 5 miles
4/22 - strength training
4/23 - 34 miles on bike
4/24 - 50 miles on bike
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Tom the Russian massage therapist just unleashed some kind of beautiful torture on my body. He said he needs more time lol. Piriformis. Ow.3
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April Running Totals (miles)
4/1 – scheduled rest day
4/2 – 13.31 easy
4/3 – 7.83 easy
4/4 – 4.59 easy 30 minutes + 4 strides
4/5 – 14.14 warm up + speed work
4/6 – 5.18 easy
4/7 – 11.45 – short warmup, long speed work
4/8 – scheduled rest day
4/9 – 7.30 speed work
4/10 – 11.67 easy
4/11 – 3.87 easy
4/12 – 7.78 warm up, speed work, cool down, commute
4/13 – 3.92 easy
4/14 – 7.30 warmup + light speed work
4/15 – 3.86 easy
4/16 – travel day, no running
4/17 – 2.70 very easy
4/18 – 26.39 Boston Marathon (couldn’t' run good tangents)
4/19 – travel day, no running
4/20 – 4.05 recovery run
4/21 – 5.28 easy
4/22 – 4.00 easy
4/23 – ad hoc rest day
4/24 – 13.26 Flower City Half (Garmin measurement)
April total to date – 157.88
Nominal Challenge Goal – 200 miles
Real Goals: Taper well. Arrive at Hopkinton healthy. Run Boston well. Recover well.
Today's notes – The plan for today was to hang with my friend Jim who was pacing a 1:40 finish, see how I felt, and decide whether to run ahead of him, drop back, or stay with him to the finish line. The instruction from my coach was not to push it and to listen to my body.
Got near-perfect running weather, in the 30s before the race and warming to the 40s as we ran. After the first mile, I hardly noticed my Boston legs and felt pretty good; so it was pretty natural to fall into MP. A couple of times I had to remind myself not to run too fast, but mostly I just ran naturally for 13 miles including 6 miles of hills in the middle.
There were some steep downhills that were still challenging 6 days after Boston. But I remembered my training for the drop at Lower Newton Falls, applied the lessons, and got through the downhills. At marathon pace instead of half marathon race pace, the uphill stretches were No Big Deal. Then I had enough energy left that I could be patient with the Riverway Trail segment that always seems to go on forever while spectators incorrectly tell you that you're almost done.
Official time was 1:36:50, my second slowest half marathon ever and an average pace of 7:23 per mile. There were mats every 5K, and my reported paces for start to 5K, 5K to 10K, 10K to 15K, and 15K to end were 7:24, 7:23, 7:29, and 7:18. The hills were mostly in the 10K to 15K range, so I'm really happy with my pace control and consistency today.
No fast 60 year old guys from out of town showed up, so my result was good for 1st of 27 in the M 60-64 age group, 107th of 2111 overall. Pretty decent, for not even running the half as a race. And it's amazing how much better I feel at the end of a half when I run it 20 to 25 seconds per mile slower than race pace.
2016 races:
January 1, 2016 Resolution Run 7.5 mile (Mendon, NY) finished in 53:58
January 9, 2016 Winter Warrior Half Marathon (Gates, NY) finished in 1:30:59
March 12, 2016 Johnny's Runnin' of the Green 5 mile (Rochester, NY) finished in 32:32
March 26, 2016 Spring Forward Distance Run 15K (Mendon, NY) finished in 1:05:24
April 18, 2016 Boston Marathon (Hopkinton, MA) finished in 3:23:01
April 24, 2016 Flower City Challenge Half Marathon (Rochester, NY) finished in 1:36:50, targeting MP
May 15, 2016 Highland Hospital Lilac Run 10K (Rochester, NY)
June 19, 2016 Medved 5K to Cure ALS (Rochester, NY)
July 16, 2016 Shoreline Half Marathon (Hilton, NY)
September 18, 2016 Rochester Marathon (Rochester, NY)
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@MobyCarp Well done in the 1st in AG! And only a week after Boston? I don't think I'd even be able to walk a half marathon within a week of a killer marathon like you had.
@Elise4270 Congrats on your time today. It's a shame the pain in your foot spoiled it, but it does make your achievement even more impressive. You have some killer determination and mental strength!
I know I said I'd take running easy this weekend, but I spent the whole day in London cheering on the marathoners and it was incredibly inspiring. So of course I decided if I 'only' had to run 5km tonight, better make it a PB! Only by 20-something seconds mind you, but a PB is a PB!
3rd April - 13.1 miles - Half PB 2:04:35
5th April - 2.43 miles
6-8th April - away
9th April - 3.09 miles
10th April - 6.4 miles
12th April - 3.67 miles
14th April - 4.53 miles
17th April - 7.37 miles
19th April - 7.18 miles
22nd April - 3.07 miles
23rd April - 3.04 miles
24th April - 3.25 miles - 5km PB 26:11
MTD - 57.12/65 miles
Upcoming races:
8th May - Run Hackney Half Marathon
2nd Oct - Tonbridge Half Marathon
30th Oct - River Thames Half Marathon
9th April 2017 - Brighton Marathon6 -
4/1: Rest day!
4/2: 5 miles
4/3: 13.1 Caesar Rodney HM!
4/4: 3 miles with Joe to Go crew
4/5: Rest day
4/6: 10 miles (am), 6 miles (pm)
4/7: 7 miles tempo (am), 6 miles with Thursday crew (pm)
4/8: Rest day
4/9: 22 miles << Last super long run for this training cycle!
4/10: 10 miles
4/11: 6 miles with Joe to Go crew
4/12: Rest day!!!
4/13: 10 miles @ marathon pace
4/14: 8 miles (am), 6.4 miles with Thursday crew (pm)
4/15: Rest day!!
4/16: 10.75 miles + 6k (3.75 miles) race = 14.5 miles
4/17: 7.1 miles
4/18: 6 miles with Joe to Go crew
4/19: Rest day!
4/20: 8 miles
4/21: 6.4 miles with Thursday crew
4/22: Rest day!
4/23: 6 miles
4/24: 10 miles big group run
It was a merging of the running groups today! One of my Oiselle teammates/Pacers group runners is/was part of the NY Harriers, and so we had a Princeton runners and NY Harriers meet-up today in Stockton, NJ (which is about 30-40 mins from Princeton). We ran 10 miles on the tow path and then had donuts and BBQ and/or fried chicken. I stayed with a pack of 5 guys for most of the run and chatted with my buddy from Pacers, mostly about our upcoming marathon. The "easy long run" ended up turning into a good tempo run, and in conditions probably very similar to how the end of our marathon will feel, so it all worked out quite well! And now I don't have to do tempo work on Wednesday morning. This was my last long run/double-digit run before NJM, so now it's just nice, easy miles until the big day!
Upcoming Races:
3/12: Run O' The Mill 5K: New PR! 21:55
4/3: Caesar Rodney HM: New PR! 1:40:13
4/16: River Horse 6K (Ewing, NJ)
5/1: New Jersey Marathon (Lots of towns, NJ)
5/15: Princeton 5k << social event, not racing!
6/11: Pacers Princeton Halfway Half (Princeton, NJ)
7/4: a fourth of july race somewhere!
11/20: Philadelphia Marathon (Philly, PA)
5 -
4/01: Off, rest day
4/02: 12 miles, long and easy
4/03: 8K race - 36:36 (7:22 pace) - new PR! + 1 mile warm up
4/04: 4 miles, easy
4/05: 5 miles, easy
4/06: 5 miles total, 2 miles @ 7:38 (LT) pace (am)
4/06: 4 miles, easy (pm)
4/07: 5 miles, easy
4/08: Off, rest day
4/09: Half Marathon - 1:53:11 - treated as a long run with strong finish
4/10: 4 miles, easy
4/11: 6 miles, easy
4/12: 7 miles total, 3x1 mile repeats @ 7:19 pace
4/13: 6 miles, easy (am)
4/13: 4 miles, easy (pm)
4/14: 8 miles total, 5 miles @ 7:45 (goal HM) pace
4/15: Off, rest day
4/16: 6 miles, easy
4/17: 13 miles, long and easy
4/18: 6 miles, easy
4/19: 7 miles total, 3x1 mile repeats @ 5K effort
4/20: 5 miles, easy (am)
4/20: 4 miles, easy (pm)
4/21: 6 miles, easy
4/22: Off, rest day (+ core)
4/23: 7 miles, easy
4/24: 5K race - 23:05 + 2 miles warm up
Total: 148.76 miles
Recap:
Ran the Ravenswood Run 5K race today. We had some beautiful weather, and it was an awesome course! My official time was 23:05, so a little on the slow side for me. I was really hoping to break 22 minutes (this has been my goal for a few months now!) but today just wasn’t my day. I’ve been struggling with pain in my right knee (and a little in my hamstring too) for about a week now; it hasn’t been getting any worse but it has been just bad enough that my runs have been pretty miserable. I've been doing the runner thing, where I pretend it doesn't hurt and hope that it goes away on its own, but after today’s race I think I need to take at least a few days off to let it heal up
So here's the plan: take 3 days off from running, then try an easy 2-4 miles on Thursday if the pain while walking/standing is gone by then. Commit to strength training and core work again, because I think the knee thing is related to letting my form slip during the snowy/icy half marathon two weeks ago. If the run on Thursday goes ok, do another 2-4 friday, take saturday off, then 6-10 on sunday. Also, start foam rolling again! Either way, looks like I won't be making it to 190 miles this month
Races I'm registered for:
04/03 - Shamrock Shuffle (8K) 36:36 - new 8K PR!
04/09 - Chi Town Half Marathon 1:53:11 - took it nice and easy
04/24 - Ravenswood Run (5K) 23:05
05/22 - Chicago Spring 13.1
05/28 - Soldier Field Run (10 miles)
07/21 - Esprit de She 5K
09/10 - Magnificent Mile Half Marathon
09/25 - Chicago Lifetime 5K
10/09 - Chicago Marathon
10/30 - Hot Chocolate 5K
11/27 - Space Coast Half Marathon3 -
4/24 - 13.13mi in 1:43 (7:52/mi). Medium pace. Effort: 8/10
4/1 - Easy 10.1mi @ 8:25/mi
4/2 - rest.
4/3 - 1mi fun hike for views of SLC. 400ft vertical.
4/4 - Snowboard 41.8mi 30,000ft, descent (not counted on April total), 55.8mph top speed.
4/5 - 7.3mi mountain (steep) run. About 2,000ft vertical, 14:31/avg. Medium effort.
4/6 - Rest
4/7 - 4.5mi easy w speed bursts 8:50 - 5:40/mi
4/8 - rest
4/9 - Beginners Luck 25k trail race (2:53)
4/10 - 7.1mi on Black Mtn, 2,234ft vertical gain, 14:11/mi (PR)
4/11 - AM 9mi easy (8:41/mi) ---- PM 6.4mi trail (1,207ft vertical) -15.4mi total
4/12 - rest
4/13 - AM: 2.25mi Med w H bursts (6:59 avg). 2.25mi slow back. PM: 10.2mi @ glacial (9:05/mi) - 14.7mi total.
4/14 - 8.3mi easy. 463ft vert.
4/15 - 5mi all out. 36:14 (7:15/mi)
4/16 - 5.2mi recovery (873ft vert)
4/17 - 22mi long run (9:35/mi) (705ft vert)
4/18 - 3mi (7:31/mi)
4/19 - AM 6mi easy (7:57/mi) PM: 2.2mi (8:44/mi) - 8.2mi T
4/20 - 9.2mi steep mtn (3k vertical)
4/21 - rest
4/22 - 6.2mi (7:01/mi PR)
4/23 - rest
4/24 - 13.13mi (7:52/mi)
April total - 156.33 / 153mi5 -
Great Run @ROBOTFOOD0
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01/04 4 miles
04/04 5 miles
05/04 4 miles
06/04 4 miles
08/04 5 miles
09/04 4 miles
11/04 4 miles
13/04 4 miles
14/04 5miles
16/04 4miles
19/04 6.25 miles
20/04 4 miles
22/04 3 miles
23/04 4 miles
24/04 3 miles - that's 20 miles for this week.
Well done to all the racers this weekend! I had a nice relaxing Sunday morning reading back on all the posts
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Date Miles MTD ------ ----- ----- Apr 01 103.7 103.7 April Fools!! Apr 03 6.2 6.2 Cohasset 10K, PR and 19th in my age group! Apr 05 5.3T 11.5 Apr 06 3.8T 15.3 Apr 09 6.4 21.7 Apr 10 5.0 26.7 Apr 11 3.6T 30.3 Apr 12 3.8T 34.1 Apr 16 11.2 45.3 Apr 17 4.3 49.6 Apr 19 5.0 54.6 Apr 20 4.2 58.8 Apr 22 5.1 63.9 Apr 23 11.4 75.3 Apr 24 5.6 80.9
... which puts me in the odd position of making my target with a week left, so I'm going to just see where it goes. I think I can get in 3 or 4 more runs before month end, and then I'll do some Agonizin' Reappraisal about how I'm setting these targets!
mark5
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