May 2016 Running Challenge
Replies
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Uff, *somebody* thought it was a good idea to go for a run last night instead of doing strength training. Which meant the YAYOG week 1 day 4 workout had to be done tonight, since I didn't want don't to fall too far behind. Too many side lunges! In 24 hours from now I'll probably be really sore - so I should head out for my long run tomorrow morning as soon as possible, before the DOMS kicks in in earnest.
On the other hand, if I leave the house too early, I'm going to miss the parcel devivery guy, who should show up at my door at some point tomorrow. It's remotely possible there was a 15% off voucher in the mail a few days ago, so I might just have forgotten my "no more running shoes"-vow and ordered a pair of Saucony Xodus 3 trail shoes. If I'm not home when the delivery van drives up, those poor darlings will have to spend the long weekend (Monday = holiday here) in a dark box at the post office until I can pick them up on Tuesday after work.
Ah, the hard decisions in the life of a runner...2 -
Date Miles MTD ------ ----- ----- May 03 4.2T 4.2 May 04 4.2T 8.4 May 06 5.1 13.5 May 07 8.2 21.7 May 08 5.6 27.3 May 09 4.2 31.5 May 11 6.5 38.0 May 13 5.0 43.0
Tomorrow I switch from my Saucony Omni's to a brand new pair of Brooks Ghost shoes. I love Saucony shoes but I seem to tear through the heels in a big hurry.
Anybody here a Strava Premium member, and if so, what are the advantages of going premium?0 -
@5BeautifulDays Great to hear your surgery went well, and that you can go for long walks already so quickly afterwards. That's good news, I'm happy for you
@vandinem Funny that you ask now, I just looked at Strava Premium about half an hour ago, because I know that some people here use it (and Strava always dumps those "Go Premium"-messages in like five different places all over the screen).
From what I read, the main features are that you can set goals for weekly running or time on segments and such, and you get access to training plans for various differences. Depending on which device you use, people can follow your run live online while you are running. You get a "trophy case" where the badges from all Strava challenges you completed are displayed, and there are some more analysis features, like a "suffer score" to give you points for spending long times in high HR zones (or something like that? not sure about this one...)
60 CHF/year (or presumbably a similar amount in USD) is more than I'm willing to pay for that. But maybe there are some features that I am missing, I'm sure someone else will be able to say more on this.0 -
May Running Totals (miles)
5/1 – 3.11 easy
5/2 – rest day
5/3 – extra rest day
5/4 – 3.51 almost easy
5/5 – 6.34 easy
5/6 – planned rest day
5/7 – 11.02 with pace group
5/8 – extra rest day
5/9 – scheduled rest day
5/10 – extra rest day
5/11 – no running
5/12 – no running
5/13 – PT appointment, no running
5/14 – no running
5/15 - no running, DNS for 10K
May total to date – 23.98
Nominal Challenge Goal – 150 miles
Real Goals: Recover from Boston and Flower City. Build Base. Start training program for Rochester Marathon.
Today's notes – My goals for May are pretty much toast, but I wanted to write this note so I won't be a disappearing act here. Noticed a pattern where I'd run, then couldn't run the next day. Monday I called the PT for an appointment, which was today. I haven't run any distance since the 11 miles that felt good last Saturday and felt awful on Sunday.
Long story short, I have an unstable right hip. The tensor fascia latta needs to be strengthened, as well as a bunch of miscellaneous stabilizing muscles. I have some new exercises and stretches, plus one old familiar one from 2013 PT. I didn't get a time estimate for how long till I can run without messing myself up by compensating for the weak TFL.
This makes sense. As I suspected, something that wasn't even hurting was causing the issues. As I think back to twinges I had in November and December, I think I got the same issue after running Good Life Halfsy on 11/1/2015. Like Boston, Good Life is net downhill; but it doesn't drop as much and it's only a half, so the recovery was easier. And I may have had weakness in the same area after Buffalo 2015, in hindsight. Whatever.
The task now is to follow directions and get better, so I can get back to running regularly. Not running 6 days in a row is no fun, but it beats being in a boot for 3 weeks (done that!), and it beats not running for 3 months in a row (done that, too.)
Lilac Run 10K is Sunday. It would be a miracle if I'm enough better to run it without messing myself up pretty bad, so I'll go do volunteer stuff at 6:30 AM. I hope I'm able to come back in time for the Medved 5K to Cure ALS, and it will really drive me nuts if I have sit out Shoreline. The aggressive training cycle for the Rochester Marathon would have started on May 29; that doesn't seem so likely now. Tentative plan is to build a base for Rochester, enjoy the scenery, and just accept that it will be my slowest marathon to date. If I run it slow enough, maybe I'll be able to run up the Brewer Street hill at mile 24. (I was barely able to run up Brewer Street at mile 11 of the half last year. A lot of people walked.)
I don't want to think about this lasting so long that I can't run Rochester.
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) DNS - injury
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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Background for my question: My doctor (and me, TBH) is unhappy with the fact that my weight has been creeping up the last few visits.
Quick sidenote: in late '06, I'd gotten up to 260#, and had gotten disgusted with myself, so I started changing my eating and doing the treadmill. Ran my first 5K in 03/2008. Since then, I've gotten down to (at the lowest) 193 last year, but now I'm hovering around 195. I'd like to get down to 175 (which puts me on the high end of a "normal" BMI for my height).
I'm trying to be more intentional with eating (and cutting out snacks!), and keeping up with the 35-40 miles per week running. The question is this: for those here who've lost weight while or because of running, or otherwise, did you do a regular "cheat" or no-track day? Did you do it weekly, or less often? How would I best coordinate that with my running: put it on my long-run day, since I know I'll have a bonus of calories burnt, to offset the extra calories I'm likely to eat, or put it on Sunday (which happens to be my rest day) because I tend to only eat 2 meals that day anyway?0 -
@9voice9 I never have done a no tracking day. But I do go over my calorie budget at least weekly. My key has been to keep a net deficit and then track when I do go over to ensure I keep at a deficit. I've used TDEE more for tracking weight than MFP, just because it's easier to figure out the calories I have stored up, and the TDEE calculator I use has calorie amounts for 10%, 15% and 20% deficits, and I go by weekly average.
I tend to do my over eating day on a non run day, because that's when the hunger always seems to hit me.0 -
@9voice9 I lost over 80 lbs in the past 12 months.
I didn't ever have any cheat days. I just exercised every day which earned me lots more calories to eat.
I walked a lot as well as running. I earned about 1,000 extra calories every day through exercise, and ate back around 75% of them, as calculated by Apple Health or Fitbit Charge HR.
But the MFP app lets you see your weekly calories, and you can go by those if you find yourself going over one day a week.1 -
May Goal: Run for....1 bourbon, 1 scootch, 1 beer (with apologies to George Thorogood)
5/1 deep mucking of the chicken coop and environs
5/2 4.0
5/3 life day
5/4 7.54
5/5 snorkel 3.5hours
5/6 3.21
5/7 4.05
5/8 rest
5/9 4.05
5/10 meh
5/11 4.54
5/12 3.26
5/13 6.05
Total 36.70
@5BeautifulDays : glad your surgery went well!
Upcoming races:
6/26 SHEPower Virtual 1/2 marathon
11/13 Las Vegas Rock n Roll 1/2 marathon
Ticker is my goal for 2016 and accumulation to date:
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@MobyCarp Sorry you're on the DL
Take care and you'll be back running sooner than later!
@9voice9 In my opinion, the less you have to lose, the more strict you have to be and running on a deficit is hard. When I lost 70lbs in a year I offset high/cheat days with super low days. I wasn't running yet though. I'd suggest only highly nutritious and filling food. I'm currently trying to get off 15lbs I've gained so I'm with you on trying to figure out how to eat at a deficit and not have my running suffer.0 -
Lots of catching up to do. Just got in 2 miles before lifting yesterday (as it was a rest/recovery day) and did 4.5 tonight on the treadmill while watching the end of the Lightning/Penguins game. Not enjoying the warm weather, but adjusting to treadmill life as it'll be the norm this summer when I'm in Florida. Also heard from my main northern running buddy that he's in a boot for 2 weeks which'll likely result in some alternative running partners. On the plus side, I'm getting much more biking exercise this week (w. 120 miles the last 4 days).
Flying back up north Monday, and snagged an extra ticket for the Penguins/Lightning game that night, so looking forward to cheering on my bolts in enemy territory.
5/1 - 26.2 miles (Pittsburgh Marathon - 3:08:25, ran as bib #666 in full devil costume, got a BQ)
5/5 - 6 miles
5/9 - 15 miles
5/10 - 6 miles
5/11 - 3 miles
5/12 - 2 miles
5/13 - 4.5 miles
Total: 62.5 miles
Goal: 180 miles
Remaining: 117.5 miles
Next Races:
Ironman 70.3 Augusta - September
Chicago Marathon - October
Ironman Florida - November
@mobycarp - Good luck with the recovery. You'd be surprised at the number of race report stories I've read from friends/others that start with "early on in training, I was injuried and had to take X days/weeks off" and end with "I totally crushed my PR". I'm sure you've seen the table in the Jack Daniels books about rest time and impact to training as well, as 1-2 weeks won't do much. Given the shape you were in at Boston, I'm sure with better weather you'd be at least 10-20 minutes under the time, and you'll see some impressive results the next time you race at 100%.2 -
@9voice9
I lost about 70 lbs so far since august. I try to eat as healthy as I can but I still cheat with meals but I think I had about 5 days where I went over calories. Basically if I eat bad stuff I log it and try to stay under maintainance calories. Which for me are around 2500. 3000 with exercise. It's really easy to undo a week with one day if you maintain a small deficit if you fall of the band wagon and start binging with a thousand calories extra. It's also really hard to stay under with bad food since it doesn't fill you up near enough as good food. I still eat pizza and stuff like that but I make my own pizza now. Learned how to cook a lot of stuff and I gave up on processed meats almost completely.
I did quit tracking in December though. I lost like 1 lbs I think in that month just calculating mentally so at least I know I won't be getting back up if I mind what I put in my mouth. Turns out after a lot of time tracking you kinda know what's what. But tracking makes it easier for me. No more worries.0 -
@9voice9 I started out at 305, down to 220 still need to drop 20-30. I don't do cheat days. Yes I will end up at the Pub on occasion and have beer/wings ( usually after a race ) but I log every thing ( guestimate on some things ). As soon as I allow cheat days/no logging days My calorie intake goes up and the lbs gone back on. At the dreaded plateau where you have to work a lot harder to lose the last pounds.
I do about 140 km a month = 35km /week about half of what you do.0 -
beautifulwarrior18 wrote: »
May 3 1 mile wod
May 7 1 mile wod
Is there anyway to post this thing in my profile?
May 11 1.75 miles (c25k w1d1)
May 12 0.25 miles
May 13 1.81 miles (c25k w1d2)
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My knee hurts! Waaaaah! I was just walking the dog yesterday and suddenly my knee hurt and hasn't stopped. Not the same pain as previously. No clue what I did but 5 miles today is out of the question. Maybe tomorrow. I'm icing it since yesterday but so far it doesn't help.0
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5/1-4.12 miles
5/2- Rest
5/3- 5.01 miles
5/4- 3.12 miles
5/5- 5.1
5/6- rest
5/7- 8.44
4/8-3.11
4/9-REST much needed REST
4/10- 5.1
4/11-4.1
5/12- 5.11
5/13- Rest
5/14- 10.02
Totals: 53.62/100
Notes on today's run: Today's assignment was to run a 90-105 minute Long Run. Nominal goal was to run 9-10 miles, since that would fall within the time limit using my LR range of 10:31-11:43. Here's how the run actually looked:
Mile 1: Mostly flat at 10:28...hhhmmm, this feels good, but it can't last, right?
Mile 2: Net downhill at 10:21....Ok, that felt like a fluke, being downhill..
Mile 3: easy slight up hill at 10:22....Um, OK, that still felt easy, but this won't last
Mile4: Still a gradual uphill, and at 10:21.....Hm, maybe I can keep this pace, OK, goal is to maintain between 10:2- and 10:30 for as long as I can
Mile 5: Rolling with a net downhill elevation at 10:23, still not too bad. Ate a Honeystinger Strawberry kiwi gel when I finished 5, not so much because I felt I needed it, but because on these longer runs, I'm experimenting with food.
Mile 6: Rolling with a very slight net uphill at 10:22. Hey, I'm starting to feel a little tired
Mile 7: Biggest Net uphill split but at 10:24....I don't feel fresh, but that wasn't bad! Maybe that Gel is kicking in!
Mile 8 Net downhill, took it a little easy on myself at 10:20.
Mile 9: Second slowest mile of the run at 10:26, but was throttling back a little for the hill that starts mile 10.
Mile 10: OK, This hill sucks, but I'm gonna put the throttle to the firewall as much as I can. Split time: 9:50.
Just a note, There was a nice NNW wind at 17-11 MPH with gusts up to 20, so I caught a nice headwind or crosswind most of the run, the moments where it was more of a tail wind were great.
All in all, great run, new distance PR and, according to Strava, I ran my second best 10K time somewhere in there.3 -
Just a quick update, I'll catch up on posts tomorrow. Hope you all have a happy weekend of running
2nd May - 3.06 miles
3-4th May - poorlysick
5th May - 2.40 miles
8th May - 13.1 miles Hackney Half 2:05:24
12th May - 3.27 miles
14th May - 3.11 miles parkrun
MTD - 24.94/70 miles
Upcoming races:
2nd Oct - Tonbridge Half Marathon
30th Oct - River Thames Half Marathon
9th April 2017 - Brighton Marathon4 -
@louubelle16 glad to see you got your groove back!0
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@9voice9
Wow ... that's impressive weight loss. You, @AdrianChr92, @juliet3455 and others have accomplished so much and are holding on to those accomplishments. Way to go!
I've dropped the 25 pounds I needed to since starting the MFP challenges last July, but have to say the running was just part of it (an important part, helping me to establish a consistent calorie deficit). The other thing was eating better/smarter. I started doing a sort-of paleo thing, and gravitated more to the Wild Diet that Abel James and others blog about. That helped a lot. I then saw the "Fed Up" documentary, which motivated me to drop WAY down the amount of refined sugar and carbs I allow into my food choices. In both cases, going sort-of paleo and then dropping sugar, my weight shifted down to a new plateau.
When I was younger, I was a believer in the "Run enough and you'll burn anything, even Big Macs" school, but now am convinced that a mix of exercise and smart eating is the way to go.
Now if I could just drop the beer and bourbon, I'd be all set!
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@vandinem yea I gotta say that sugars, not the ones you get from fruit but still they count as sugars, I am talking about those things like high fructose corn syrup. Those are probably worse that drugs for out society. I also believe you can eat everything as long as you don't abuse it. Like a big Mac once every 2 weeks won't undo your good eating days. But a healthy meal once every 2 weeks won't do much if you eat bad all the time. Consistency is key. If you eat good you can get away with something evil every now and then1
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@vandinem Oh didn't "Fed up" just outrage you!?
Kudos on the weight loss everyone! @AdrianChr92 @juliet3455 and @Orphia ! @WhatMeRunning is in there too. I'm sure there are others!
@greenolivetree aw good luck with that knee. Maybe it's hips? Or ITB?
@MobyCarp sorry about the tfl. Pro runner Lauren Fleshman says injury is part of training. I agree with @Ohhim , your sure to come out stronger and faster on the other side.
I may jinks it- I'm still losing weight on rest, or my scale is a prankster. 4 pounds in the 3 weeks I've been on my *kitten*. I'll admit I plan on a walk/try out the foot in stiffer trainers while my pup gets groomed today. Which I found out has heart worms . I wanted to put her down, DH says no. I haven't heard of any surviving treatment. But fingers crossed. Before we moved, we had chickens and the food attracted mice, the mice had fleas and we couldn't keep up on it. But then HW's are mosquito borne aren't they? I feel bad. She's such a sweet little thing. Maybe we caught it early enough. 1 -
another 7.5 km again today after a week of illness and long hours...
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ceciliaslater wrote: »@skippygirlsmom - To me, many of your early runs looks like a person sitting down--and the later ones, a person sitting down with a cat on his head...
LOL - yes it does.0 -
Dying to hear how all the racers did today! Go MFPRC runners!
5/1 - 35 mile cycling
5/2 - 5 miles
5/3 - 3.5 miles
5/4 - 5 miles - intervals, sort of.
5/5 - 25 miles cycling in a brutal wind
5/6 - 5 miles + strength training
5/7 - 34 miles cycling
5/8 - 36 miles cycling
5/9 - 5 miles + strength training
5/10 - 5 miles - fartleks
5/11 - 25 miles cycling
5/12 - 5 miles
5/13 - 4 miles
5/14 - 34 miles cycling
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Tried mapmyrun for the first time today (I'm woefully behind), and I guess I thought I'd show off a little because my first ten miles were negative splits ending basically at my 5K pace. Needless to say I averaged 18 min miles for the last four miles and wondered periodically if they would ever find my body if I died on the trail. There was a cemetery close, so I figured that was at least convenient.
Here's a pic on Jamestowne Island, taken before the aforementioned near death experience. Also, I wish I could share with you the scent of Hawthorne and honeysuckle on the island. Heavenly!
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I ran the half marathon today after waking up and feeling fine. Weird how such a sharp pain like that came and went so quickly.
This was supposed to be my A-race this spring, the one I would try to beat a time of 2:30. I had no idea when setting up my training plan that I would have beaten that well before this race! With the mysterious muscle pain yesterday I decided to play it safe and start around the 2:40 pace group. I had already beaten my 2:30 goal so no pressure to race today really. I would just run comfortably and see where I wound up.
I passed by the 2:30 group just shortly out of the chute. Things felt fine so I kept going, passing the 2:25 group before the first aid station. At that point I was already into true PR territory, and I felt relaxed, my HR was comfortably low around 136, I felt no discomfort, so I kept on.
Around mile 3 I caught up to the rear 2:20 pacer and chatted with her for a stretch. After the second aid station I was well ahead of her though and caught up with the lead 2:20 pacer by mile 5. At this point I was not only in new PR territory, but in easy striking distance of the 2:19 PR I got at the half which only registered as 12.5 miles. My HR was 140 going up an incline keeping up with them, quite comfortably low. I knew then I could definitely beat 2:20. I decided to keep pace with the lead 2:20 pacer at that relatively low race effort to mile 10 and then take things in at a strong effort the final 5k.
After the aid station at mile 10 I broke ahead. It was mostly uphill to finish so I kept mindful of my effort and HR those final miles to make sure I didn't push too hard. I wound up taking it all the way in right at my proper limits so I finished as fast as I could.
My official time was 2:17:38.4, easily a new PR!
I'll catch up on posts a bit later.
5/1 - 13.1 miles
5/2 - 6 miles
5/3 - 6 miles
5/4 - 9 miles
5/5 - 6 miles
5/6 - Rest
5/7 - 10.5 miles
5/8 - 10.5 miles
5/9 - 6 miles
5/10 - 6 miles
5/11 - 10 miles
5/12 - 6 miles
5/13 - Rest
5/14 - 13.1 miles
102.2/200 miles
2016 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) 2:25:06
5/14 - Running with the Cows half marathon (Bucyrus, KS) 2:17:38.4 new PR
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)8 -
Date Miles MTD ------ ----- ----- May 03 4.2T 4.2 May 04 4.2T 8.4 May 06 5.1 13.5 May 07 8.2 21.7 May 08 5.6 27.3 May 09 4.2 31.5 May 11 6.5 38.0 May 13 5.0 43.0 May 14 12.6 55.6
Long Slow Run today, and I should have headed out earlier ... the heat caught up with me and I had to walk a few times.0 -
@Elise4270 losing weight on rest? Keep that going!
@Diantha21 Good running!
@ddmom0811 nice Ride!
@4leighbee Nice Run! Pretty surroundings!
@vandinem Great run! Running in the heat sucks! Walking is fine in my book, if it helps get through the run/workout, go for it!
@WhatMeRunning I predict a sub 2:15:00 HM for you in the near future, then more and better things to come! Keep up the good work!
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5/1 - rest
5/2 - 4m
5/3 - 5m
5/4 - 6m
5/5 - rest
5/6 - 5m
5/7 - 10m
5/8 - rest
5/9 - 3.8m
5/10 - 3.5m
5/11 - 7m
5/12 - rest
5/13 - 3m
5/14 - 6.2m
Distance to date: 53.5m
Goal: 126m (42.4% complete)
[/quote]
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@MNLittleFinn Thanks! Yeah, I'm OK with a little walking as needed. Although on my second walking break, the team coach for the one marathon I've run drove by, rolled down her window, and yelled, "Why the hell aren't you RUNNING?!" Timing is everything.
@WhatMeRunning Nice work on the PR! Just love those runs when it all comes together.2
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