May 2016 Running Challenge

5.4 km super easy ( well for the fast runners ) taper run with the Club Members who are off to the Red Deer Marathon this weekend. Last night I felt like I was flowing free doing the same run - today I was 2 minutes faster than last night yet felt like I was dragging @ss the whole time. still my pace was 30 sec below my PB so yes it was an easy pace. Interesting seeing all the *kitten* censorship.
It was a weird distance - trail maintenance had the far North end of the trail closed and the south end had a pipeline replacement project - I guess it was just a bad choice of trails.

05/01 – 0.0 Km – 0.0 - 140 km – 514.8 km
05/01 – 10.0 Km – 10.0 - 130 km – 524.8 km
05/05 – 14.0 Km – 24.0 - 116 km – 538.8 km
05/08 – 8.0 Km – 32.0 - 108 km – 546.8 km
05/11 – 11.0 Km – 43.0 - 97 km – 557.8 km
05/12 – 9.0 Km – 52.0 - 88 km – 566.8 km
05/14 – 10.0 Km – 62.0 - 78 km – 576.8 km
05/17 – 6.0 Km – 68.0 - 72 km – 582.8 km
05/18 – 5.4 Km – 73.4 - 66.9 km – 588.2 km

MNLittleFinn wrote: »

@WhatMeRunning you hit the nail on the head.

@kristinegift already did a pretty good job talking me out of running the full this year. I'll plan on running a full next year, and plan my racing season around that. Get 2 halfs under my belt this year, see how I feel after them, and take it from there.

My only real concession will be that I'm thinking I'll just keep making my long runs longer this year, with a nominal goal of getting out to like 15-16 miles on my long runs so that when the winter hits, I'll be in good shape to do a smallish cutback to account for weather, and keep in shape for a full next year in the spring.

That make sense? So many things do, in my head, but not to other people.

@MNLittleFinn for me last year was about 10k events. This year is HM's and started with 3 HM's, 8km, 10km, HM and ???. Basically maxing out at the HM distance for race events but will do some longer - slow runs with the club. I learned a lot from the HM's about pacing, hydration and fuelling.
We have a few fall 30km and one 40km 7 Hills run planned. Next year I will look at a Spring Full so that I don't have to train or race in the full heat of summer.

PoppetsMaster wrote: »

Stoshew71 wrote: »

This place is like a bar full of drunks and one drunk asks the others if he should have one more drink.

Make mine a double. Neat.

@PoppetsMaster Double Scotch for me. I keep thinking of @HonuNui who leads her reports with the term "a scootch more" which I always mis-read.

3 more miles for me tonight - my usual mileage at my usual pace. I'm starting to freak out that I'm never gonna run over 3 miles again. I'm only 2 miles behind now so I expect to hit my goal of 45 miles this month.

18/5......6km......total 36km.

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
May 15      4.2     59.8
May 17      5.0     64.8
May 18      5.7     70.5
May 19      4.2     74.7

6 mile run during vampire time. My pace was a lot slower than expected over the first couple miles, then it picked up towards normal pace at the end. Could be coincidence, but the pace picked up as the sky brightened up. Interesting.

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
5/15 - 4 miles
5/16 - 6 miles
5/17 - 6 miles
5/18 - 6 miles
5/19 - 6 miles

130.2/200 miles



2016 races (this list is subject to change at the posters whim):
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 but was only 12.5 miles
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)

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
5/15- 4.1
5/16- Rest
5/17- 4.19
5/18-Crosstraining- I hate Crosstraining
5/19- 5.41<- cruise interval workout

Total: 67.33/100

Notes on today's run. My training plan called for cruise intervals 4-6x800 at CI pace, which for me is 4:33-4:42/800, with 1 minute recovery between interval. I wasn't sure I could do all 6, but I didn't want to do the minimum, so I setlted on 5 intervals. Also, just a note, My intervals were half mile instead of true 800 meters.

Interval times:
1: 4:34
2: 4:35
3: 4:34
4: 4:34
5: 4:35

I started the workout with 1.25 miles at E pace, and then ended the workout with 1.25 miles at active recovery pace. I had chosen a flat area to do this workout on, since I was unsure of the proper location forCruise intervals, and I do not have a track nearby. All in all, I feel as though I could have done the full 6 repeats, but am just fine with the 5 that i did, and with the consistency I had on my paces for all of them.

@MNLittleFinn - Great job on those intervals! Talk about consistency!

@Stoshew71 another great run!

WhatMeRunning wrote: »

Let's give it the George Carlin 7 words test...

*kitten* piss *kitten* *kitten* *kitten* *kitten* tits

Well, at least we know that "piss" and "tits" are acceptable. By the way, when you quote the post, it's definitely not censored. You did, in fact, post all seven of George Carlin's Seven Dirty Words.

instantmartian wrote: »

So, I was poking around the website for the 10K trail run I have coming up in a couple weeks. I decided to check out last year's results, as I always do. I always like the little reassurance that I know I have a very good chance of not coming in last. Not that this should really matter in the grand scheme of things, but my ego and pride get in my way. So, I clicked on the results, and immediately scrolled to the bottom of the document. I nearly had a heart attack! The slowest out of 536 runners was 56:15 for a 10K trail run?! Knowing the terrain, that would, undoubtedly put me dead last. As I started to scroll up, I realized something seemed a bit off. Then, I saw that the runner who placed 159th must have been The Flash, since he finished in 00:01. Someone needs to hone in on their Excel skills before posting such things on the Internet. Ugh.

Whew! What ever happened to rereading/checking your work?

Edit- although, it could be time behind first. Maybe last was 56 minutes behind first.

Trying to decide if this is too ambitious a route for my longest long run for the training cycle: https://www.strava.com/routes/5061143

This route is about 3x the elevation (according to strava when I mapped it) than my last long run. I crunched some numbers. and found out that to make the 135 minute time limit for the run, I'd have to average 11:50/mile for the run. My average, for my last 4 long runs (Mileage: 8.2,7, 8.4, 10) was 10:38. I'm also open to the run taking longer than the time limit from my plan, since the mileage would still be under 35% of that week's total. This would be next week, week 5/10 of the training plan I'm on.

The run itself looks like it's in a really nice area, on the Mesabi Trail, through the woods in northern, MN, and goes past Giant's Ridge ski resort, so I know I'll enjoy the views, and that's a big part of why I want to try it.

So, the question is, Do I tempt fate on a much more vertical run for my longest long run in the cycle?

WhatMeRunning wrote: »

@MNLittleFinn - Are you expecting to run something like this? http://www.pikespeakmarathon.org/

LOL. Nope. I just got bored a little with where i normally run, and this trail looked fun. It's a paved trail BTW. I didn't realize the vertical it was going to have until I mapped it out.