May 2016 Running Challenge
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@louubelle16 Nice Run!0
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01-May: <Life Day>
02-May: 3.92 miles
03-May: 8.22 miles
04-May: 3.65 miles
05-May: 7.62 miles
06-May: 11.43 miles
07-May: 8.44 miles
08-May: <Life Day>
09-May: 4.08 miles
10-May: 10.93 miles
11-May: 6.67 miles
12-May: 6.92 miles
13-May: 3.24 miles
14-May: 15.70 miles
15-May: <Life Day>
16-May: 7.01 miles
17-May: 3.37 miles
18-May: 6.74 miles
19-May: 6.83 miles
20-May: 3.53 miles
21-May: 9.35 miles
22-May: <Life Day>
23-May: 6.87 miles
24-May: 6.66 miles
25-May: 3.12 miles
26-May: 6.65 miles
27-May: 4.50 miles
28-May: 3.10 miles
29-May: <Life Day>
30-May:
31-May:
So today was the 8th anniversary of my first 5K (sortof - by race, not by date). I work for GEICO, and this is the 33rd running of the 5K for Special Olympics (they missed a couple years). It's actually the course that I run 95% of the time when I run during the mid-day, so I kinda know it well.
They picked a late start (9 AM) for end-of-May in Middle Georgia. Only 65 degrees at the start, but it warmed up well as we ran. The course was fine - but since it was (non-race runner) newbies running the event, there were a couple of SNAFUs that will need to be ironed out for next year:- Start earlier and move the race earlier in the year.
- They didn't break down results like most races: they didn't separate men and women, and they did 10-year groupings instead of the typical 5-year groups.
- They grouped 50+ all together as Masters (typically around here, Masters is 60+ and Grand Masters is 70+).
I actually got 3rd in my AG (out of 7, not out of 3 as usually happens for me!). My time in '08 was 41 and change, today was 33:06. Not terrible.
Upcoming Races:
30-May: wear blue: run to remember (7 miles)
03-Jun: Daylily Dash 5K, Gray (7 PM)
04-Jul: Peachtree Road Race 10K, Atlanta, GA
05-Sep: Labor Day Road Race 10K
17-Sep: Joshua's Wish 5K
24-Sep: Georgia Golden Olympics 5K4 -
@9voice9 great run/race!0
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Feeling pretty good about my splits. I died at the end and walked the last half mile - started way too late in the day. Lesson learned. I'll update my ticker when I can move again.
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5.5 trail miles this morning! So fun! The trail slowed my running pace to average of 12:10. So it took over an hour but was awesome. I would post like 20 pics but don't want to break the thread
Nice job @9voice9 and @MNLittleFinn
@louubelle16 can't wait to see the new shoes
@4leighbee wow!
I just remembered I can't post a pic at all from the app so I'll be back on desktop with a couple pics.
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Date Miles today. Miles for May
5/1 REST DAY
5/2 6.2 miles - 6.2 << Taper and cutback week. 5K race Wednesday morning
5/3 6.2 miles - 12.4
5/4 4.4 miles - 16.8 << PEO-AVN 5K Fun Run (was only 2.9 miles; plus 1.5 w/u)
5/4 3.1 miles - 19.9 << got some extra miles squeezed in
5/5 7.5 miles - 27.4
5/6 4 miles - 31.4
5/7 REST DAY << Sick +daughter's birthday party
5/8 REST DAY
5/9 9 miles - 40.4 << Madkin Mountain (634 ft elev gain)
5/9 4 miles - 44.4 << Daily Double
5/10 8.3 miles - 52.7
5/10 4 miles 56.7 << Daily Double
5/11 6.2 miles - 62.9
5/12 9 miles - 71.9
5/13 6.4 miles - 78.3
5/14 17 miles - 95.3
5/15 REST DAY
5/16 8 miles - 103.3
5/16 5 miles - 108.3 << Daily Double
5/17 9 miles - 117.3
5/17 4 miles - 121.3 << Daily Double
5/18 6.2 miles - 127.5
5/19 9 miles - 136.5
5/20 6.2 miles - 142.7
5/21 18 miles - 160.7
5/22 REST DAY
5/23 9 miles - 169.7
5/23 4 miles - 173.7 << Daily Double
5/24 9 miles - 182.7
5/24 4 miles - 186.7 << Another Daily Double
5/25 6.2 miles - 192.9
5/26 9 miles - 201.9
5/26 6.2 miles - 208.1 << Daily Double
5/27 5 miles - 213.1
5/28 13.1 miles - 226.2
Upcoming races:
UAH 8K - 3/6 <<< 34:33 3 in AG
Oak Barrel HM - 4/2 <<<< 1:38:00 3 in AG
Bridge Street HM - 4/10 <<< 1:36:33 3 in AG
PEO-AVN Team Day 5K - 5/4 <<< 19:10 (2.9 mi) 1 in AG 5 OA
Cotton Row Run 10K - 5/30
Firecracker Chase 10.2 miler 6/25
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May Goal: Run just a scootch more than last month...
for those of you who remember Lily the rescue whippet, she is no longer terrified of DH, and happily follows him everywhere, especially to the cookie bin. However, she and Akamai the border collie/Australian shepherd play so hard....that he ruptured his ACL and needed semi-urgent surgery. So, instead of running
Great news on socializing the newbie. Sorry to hear of the rowdy injury. Silly dog!
I wanted to get out and run early -ish this morning. I woke up near 11. Maybe tomorrow I'll hit an early long run.
I'm still concerned about my ankle -foot. It's not 100% and I'm sure it'll be re-injured if I ramp my miles up. Or am I a scaredy-cat?
As I ran yesterday I could feel some weakness in the lateral ankle. Pain seems to be the medial -top navicular bone. I love my shoes, guess I'll have to conaider hunting some stability shoes with a lower drop. My neutral road Merrells don't seem to aggravate it as much as the inov8's do, same drop. Frickin' frack- I just found shoes my left could tolerate. Now the right is unhappy.
I have a RW book on injury. I'll see what I can do with some self rehab and strengthening. Other ideas are appreciated.1 -
Just finished a 12 mile run this morning, which gives me an even 70 for this month so far. I do an out-and-back course on dirt and gravel roads from my house. Since I live on 1700 acres, I have to go 4 miles before I pass my only neighbor, and my scenery currently consists of miles of green grass, wildflowers and cholla cactus, with mesas and the snow-capped Sangre de Cristo mountains in the distance. Beautiful, especially on a crisp morning like this one. I really feel for you guys running in heat and humidity right now...I'll take my dry climate at 6k feet elevation any day!6
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Ok, 3 for now. My new trail shoes were great and stayed mostly clean!
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DrLauraDVM16 wrote: »Just finished a 12 mile run this morning, which gives me an even 70 for this month so far. I do an out-and-back course on dirt and gravel roads from my house. Since I live on 1700 acres, I have to go 4 miles before I pass my only neighbor, and my scenery currently consists of miles of green grass, wildflowers and cholla cactus, with mesas and the snow-capped Sangre de Cristo mountains in the distance. Beautiful, especially on a crisp morning like this one. I really feel for you guys running in heat and humidity right now...I'll take my dry climate at 6k feet elevation any day!
All of this sounds awesome2 -
@greenolivetree gorgeous pics! Where is this? Looks like a really fun trail run.0
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Today's (short) long run with our Saturday morning Bridge Street runners. It was a small group since most of us will be racing in the Cotton Row Run 10K on Monday morning.
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DrLauraDVM16 wrote: »@greenolivetree gorgeous pics! Where is this? Looks like a really fun trail run.
NW Arkansas I had to drive 20 min to get there but worth it.4 -
greenolivetree wrote: »
NW Arkansas I had to drive 20 min to get there but worth it.
Lol. I have to drive 45 minutes for groceries! That's awesome you have something so beautiful so close...totally worth it!
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Way to go @Orphia on the amazing hat trick!!
Hope the dog heals quickly @HonuNui.
Looks like a good group @AdrianChr92!
Great report @MNLittleFinn and congrats on hitting your goal!
Congrats on the AG placing @9voice9!
Way to crank out those tough miles @4leighbee!
@greenolivetree - We want photos!
@Elise4270 - Listen to your body first, then worry about mileage.
@DrLauraDVM16 - That sounds like a great place for running indeed!
Today I ran the same 12 mile hilly route with 1400 feet of elevation gain again. I'm taking this hill training seriously. Since I can't run the trails the 50k is held at due to a solid week of rain this is the best I can do. I felt a lot stronger at the end of this one so it is helping obviously. It was warm and stupidly humid due to everything being wet or flooded but it didn't seem as bad today, so I must be acclimating.
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
5/20 - Rest
5/21 - 6 miles
5/22 - 6 miles
5/23 - 12 miles
5/24 - 6 miles
5/25 - 12 miles
5/26 - 6 miles
5/27 - Rest
5/28 - 12 miles
190.2/200 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)
7/23 - Psycho Summer Run Toto Run 50k (Kansas City, KS)
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)3 -
@greenolivetree beautiful photos! Sorry about your shoes staying clean, perhaps next time.3
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@greenolivetree beautiful photos! Sorry about your shoes staying clean, perhaps next time.
LOL Yes maybe next time!
Okay, few more pics. The somewhat grassy hill up to the dam I managed to run up once then the second time only ran half and had to walk It was pretty steep. Ran across the suspension bridge 4 times. The 4th time was unintentional - couldn't find my way out. Haha.
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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
5/16 – no running
5/17 – PT appointment, 2.03 warm up
5/18 – rest day
5/19 – PT appointment, 2.55 on track
5/20 – rest day
5/21 – 3.07 easy
5/22 – 3.52 easy
5/23 – rest day
5/24 – 4.22 easy
5/25 – rest day
5/26 – 5.04 warmup + easy
5/27 – rest day
5/28 – 5.18 easy
May total to date – 49.59
Nominal Challenge Goal – 150 miles
Real Goals: Recover from Boston and Flower City. Build Base. Start training program for Rochester Marathon. Recover from injury, return to running.
Today's notes – Focus is still on injury recovery. Since there is no scheduled pace run today, I turned off the alarm and slept late. Rolled over and went back to sleep a couple of times, soaked up more than 9 hours. Give that body time to heal stuff!
The price of sleeping late was getting breakfast late, and not getting out to run until almost 11. By then, my porch thermometer said it was 85° F (29° C). Breeze was intermittent, and humidity was enough to notice. I set out to run to the feel of my leg, with the aspiration of running between 5 and 6 miles. The first mile was awful, but then I warmed up and the leg wasn't too bad. By mile 3, I was having periods when the running felt almost normal. Somewhere between 4 and 5 miles, my right ankle told me I had neglected to put on my ankle supports for this run; that hasn't happened in a long time! The good news is, the left ankle didn't care.
By late in the run, the heat and my general conditioning were as big a concern as the recovering leg. Told myself I could quit at 5 miles, and it would be mandatory to quit before 6. As things turned out, a driver waved at me at the last corner, which was a point of potential stopping. I stopped, thinking he wanted to talk to me; turned out he was just a clueless driver waving so I'd know he was there.
Anyway, that came out to 5.18 miles. Getting all the way back to my driveway would have been very close to 6. The way I felt, I probably could have done that; but I feel pretty good now after stretching, cooling down, having lunch, and getting a shower. I'll take that. Tomorrow is soon enough to run 6 miles, assuming the leg feels up to it tomorrow.
Things still aren't right, but they're better than they were. I can see the day coming when running just feels normal again. It's just not clear how soon that day will be.
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 (Hamlin, NY)
September 18, 2016 Rochester Marathon (Rochester, NY)
November 24, 2016 Race with Grace 10K (Hilton, NY)
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1/5: 8.1 Miles
3/5: 5.0 Miles
5/5: 6.0 Miles
7/5: 9.0 Miles
10/5: 5.0 Miles
12/5: 3.8 Miles
13/5: 3.7 Miles
15/5: 13.1 Miles
20/5: 5.0 Miles
22/5: 4.4 Miles
24/5: 3.7 Miles
25/5: 6.3 Miles
28/5: 3.7 Miles
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