June (2016) Running Challenge
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JessicaMcB wrote: »@skippygirlsmom you're going to rock 110 in July! Thanks for the input, I think increments of 10 might be the way to go for now!
Got in my trail run, ran a 7:15 mile on average (the first two miles were actually six minute miles but the third mile in I didn't push hard enough, disappointing). Pretty good for 30 degree heat in crops that kept falling down though, haha.
You mean kilometers? 6:00/mi is 10 miles per hour. 6:00/km is 6.2 miles per hour.
@ROBOTFOOD I put the time from my fitbit activity through a calculator because math isn't my strong suit and Canadian so imperial is foreign- did I convert wrong? I ran just over 6km in 29 minutes and 11 seconds, the calculator spat out 7:15? Maybe I should just track in km lol.0 -
@9voice9 And it's a beautiful head-space to be in.But it's amazing to me that I've somehow gotten to the point where a 10K doesn't really phaze me mentally (maybe I'm just mental all the time anyway!). I know I can do the distance - it's just a matter of time/pace. It's a very different head-space than a few years ago.
@pthyay That's why we like it sooo much!!!Good God, this thread is so insanely active.
@elise4270 Biggest and smallest race. Biggest was in Jasper AB, Inaugural Half Marathon, 640. Smallest Peace River,AB 85. Most of my events are around 300. Like @Stoshew71 I find myself all alone at about the 10km mark.
@cljoe7 If you get a chance try a Sprint Triathlon. 750m Swim, 20 km Bike, 5 km Run. Some do a 10 km run.
I refer to it as the introduction style event. Similar to a 5 km run as an introduction to running events. Its usually a smaller crowd and they ( the events I did ) staggered the starts so the Average Jack & Jills hit the water first and the "Elites" went after the first Average came out of the water. This way most of the Elites would be passing on the Bike course where people were stretched out. The so called elites were usually Avg swimmer/runners but monster bikers.
@5beautifuldays I agree now that school is out the running trails are a disaster and don't ask about the swimming pool it looked like the video our friend fishgutzy sent of his China experience
@JessicaMcB As a fellow Canadian I say just track it in Km. Most runners log it in what ever the standard is for their area/country. Ultimately when you drop in a 5k, 10k, HM or Marathon distance we usually relate it back to our times for the distance so have a good feel for it. 6km in 29 minutes and 11 seconds - Nothing wrong with that; As a rough guide 6km in 30mins would be 5min/km = 12km/hr. Time to hit some 10k, and HM distance events.2 -
JessicaMcB wrote: »JessicaMcB wrote: »@skippygirlsmom you're going to rock 110 in July! Thanks for the input, I think increments of 10 might be the way to go for now!
Got in my trail run, ran a 7:15 mile on average (the first two miles were actually six minute miles but the third mile in I didn't push hard enough, disappointing). Pretty good for 30 degree heat in crops that kept falling down though, haha.
You mean kilometers? 6:00/mi is 10 miles per hour. 6:00/km is 6.2 miles per hour.
@ROBOTFOOD I put the time from my fitbit activity through a calculator because math isn't my strong suit and Canadian so imperial is foreign- did I convert wrong? I ran just over 6km in 29 minutes and 11 seconds, the calculator spat out 7:15? Maybe I should just track in km lol.
6km in 29 min means either 4:51 min/km or 7:49 min/mile
Rarely see runners use kmh or mph as their speed. I suggest you should track it in the same system as your distance tracking. If you use km, use min/km, if you use miles use min/mile. As for distances there are just a few you should know in both km or miles to make it easier
5k = 3.1 miles
8k = 5 miles. This one is helpful. 10 miles mean 16k and so on. 4k is 2.5 miles.
10k = 6.2 miles
Half (21.1k) = 13.1 miles
Marathon (42.2k) = 26.2 miles2 -
@MNLittleFinn @katharmonic @Stoshew71 @skippygirlsmom Thank you so much for commenting on my first HM!
I really appreciate people taking the time to write something to me. I wish I could write to everyone who's posted, but Likes and Awesomes will have to do. I love everyone's ambitions and hopes!
My biggest race has only been at most 300 people, and I've only done a few of those!
I'm used to parkrun every week where we're averaging around 50 during the Winter.
It will be exciting when I get to do one in Melbourne.
@louubelle16 So pleased you're going to get the tests done! I sort of thought the doctor might have wanted you to gain the 4-5 lbs your profile says you're aiming for, but he's not really addressing the current situation. Kudos.3 -
juliet3455 wrote: »@ Orphia Yes you did it, knocked off your first HM distance.
Being that it was not a Supported Race you will find that in the actual event with water stations and the "Runners Support " of other runners you will knock a few minutes off your HM PB.
I do have to question what happened in the last 0.2 km 7 minutes?? I guess you did not stop your watch? Knock 6:30 off your time and that is my estimate for your Race based on that funky 0.2 km and the boost you get from other runners.
If you are doing the HM with out a running buddy and since you know your average run pace ( 6:22/km ) don't be afraid to ask other runners there pace and if you can run with them, especially at the start so you don't go out to hard. At my first 2 HM's I went out to fast and the last 7 km were a battle. Now I settle in at about 2/3 back into the pack along the edge and take it easy for the first KM while the pack spreads out and the groups settle into a rhythm. By this time you will probably be in a mini-group running at a pace close to yours. Relax and enjoy the experience.
Oops forgot to reply to @juliet3455 and this kind post.
I know I slowed down a bit during the last 0.2 km but not sure it was 7 minutes. Hubby texted me just as I was finishing 21 km and I was looking at my phone a lot, what with that and checking the distance to make sure Strava was going to record the full HM.
My heart rate was only averaging 136 bpm, so you're right about the extra effort I could put into a big race.
New shoes as my reward to me! Asics GT 2000. My podiatrist recommended them. Can't wait to test them out in the morning!
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6/1- 4.17
6/2- 5.79
6/3-Rest
6/4-12.25
6/5-Rest
6/6- Rest
6/7-5.03
6/8-Rest
6/9-5.0
6/10- Rest
6/11-10k race
6/12- Rest/recovery
6/13- Rest
6/14- 9.12
6/15- 4.02
6/16- 6.7
6/17- Rest
6/18- 12.5 Miles
6/19- REST
6/20- REST
6/21- 3.0 <--First Taper Run
6/22- 4.05
6/23- 6.04
6/24- Rest
6/25- 9.01
6/26- 1.56 with wife!
6/27- Rest
6/28- 3.01
Mileage goal: 97.29/100
Actual Goal: Finish HM training healthy, begin taper/taper well, feel ready for 7/4 HM.
Notes for today. I ran too fast
I was a bad by and ran much faster than E pace for my 3 mile taper Tuesday run. it was so bad, but it felt so good. Rest of the day is light stretching and walking with my little man. should be a good day! 2 -
My goal is 80km!
2nd - 8km
4th - 5km (parkrun, 26:21) new PB by 1min 35seconds!
6th - 4km
8th - 8km
9th - 3km My first social run with a friend! We ran faster than I normally do.
11th - 5km Started enjoying it after 4km. Took my camelbak for my shopping bags and wallet and walked back via the shops, worked well.
13th - 8.5 km (7 slowish, 1 really hard, extra half k to cool off)
15th - 4km
17th - 3km (slow hard slog
)
20th - 5km
21st - 8km
Skipped parkrun last week, if I get another 7km done over Thurs/Friday I'll try and talk a friend into running 5km with me on the weekend to make it up
23rd - 4km
24th - 3km. It snowed when I was walking home! So exciting! (only happens once every year or two here)
25th - 5km
27th - 4.5km
78/80km so far2 -
Date Miles today. Miles for June
6/1 5 miles - 5 << Another recovery run.
6/2 6.5 miles - 11.5
6/3 REST DAY (unplanned but necessary)
6/4 13.5 miles - 25
6/5 REST DAY
6/6 8 miles 33
6/6 4 miles 37 << Daily Double
6/7 9 miles 46
6/7 5 miles 51 << Daily Double
6/8 6.2 miles 57.2
6/9 9 miles 66.2
6/10 6.2 miles 72.4
6/11 18 miles 90.4
6/12 REST DAY
6/13 9 miles 99.4
6/13 4 miles 103.4 << Daily Double
6/14 9 miles 112.4
6/14 4 miles 116.4 << Daily Double
6/15 6.2 miles 122.6
6/16 9 miles 131.6
6/16 5 miles 136.6 << Daily Double FF Pub Run at Yellowhammer
6/17 6.2 miles 142.8
6/18 18 miles 160.8
6/19 REST DAY
6/20 9 miles 169.8
6/20 4 miles 173.8 << Daily Double
6/21 9 miles 182.8
6/21 4 miles 186.8 << Daily Double
6/22 5 miles 191.8
6/23 5.5 miles 197.3
6/24 3.1 miles 200.4
6/25 11.1 miles 211.5
6/26 REST DAY
6/27 9 miles 220.5
6/27 4 miles - 224.5 << Daily Double
6/28 9 miles - 233.5
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 << 44:57 PR
Firecracker Chase 10.2 miler 6/25 << 1:20:22 1 in AG & 15 OA
Rocket City Marathon - 12/10
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Today was 4 x 5 minute intervals at lactate threshold with 1 minute recovery and 10 minute warmup. Felt great! Well, afterwards. Actually it wasn't SO bad during the run...says the guy AFTER the run.
6/1 - 8 brutal miles
6/2 - 4 crappy miles
6/3 - 3.1 lovely, fast, and hilly miles
6/4 - 13.1 wonderful, moderate effort, hilly miles
6/5 - Rest
6/6 - 1.1 mile trail fail
6/15 - 4 miles
6/26 - 6.2 miles
6/27 - 3.1 miles
6/28 - 3 miles
45.6/225 miles
Upcoming races (this list is subject to change at the posters whim):
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)
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@WhatMeRunning nice to see you're back at strong!0
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I did my Monday Power Pump class yesterday. I've improved enough that I was able to do some squats (no added weight, and was only able to go part way down, but it's something). I managed to do most of the moves the instructor prescribed for the class, but did modify some--knee (girl) pushups vs real push ups, knee planks vs full body planks, bird dog leg lifts vs lunges, etc. I'm just happy to be able to do SOMETHING. Luckily, the upper body stuff is pretty easy to make work. I can't necessarily do the exact shoulder/back/tricep exercise the rest of the class is doing, but there are about a million options to work each of those, so I just choose my own and get after it.
I went to the store last night and purchased a brace to wear in place of my ace wrap. It is AMAZING. It felt weird at first because it has a gel cushion under the heel and on the sides. Now that I'm used to it, though, I can walk about 10 times faster than I could with that Ace bandage. My strides are more even and there's a lot less jarring in my movement because my range of motion is less restricted. SO HAPPY with this decision.
ETA: This is the brace I bought, in case anyone is interested: Brace. It's designed a lot like the brace that the hospital gave my husband when he had back surgery, with the pull-across quick lacing system.4 -
Was short on time this morning because I needed to leave an hour early to get my car to the shop. So 3 miles got done in a rush with no stretching after. My legs were screaming from the knees down the first mile. I had run the 7 with hills Sunday which is a lot for me, and I was feeling last night like I needed a little recovery run but it was hot and I wanted to watch Netflix :-p So I guess screaming legs this morning is what I deserve. Ha. But being short on time, once my legs loosened up I picked up the pace and even finished the last .25 mile at a 7:45 pace which strava said was a 400m PR for me. It was the coolest it's been in weeks. 66F but 90% humidity with fog areas.2
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MNLittleFinn wrote: »Started a discussion on HM strategy here: http://community.myfitnesspal.com/en/discussion/10416323/race-strategy-help/p1?new=1 since I didn't want to clutter up this thread too much, since the month is coming to an end. 1 week to go until my HM and I'm totally going Taper Crazy.
I was gonna comment on the page, but decided to comment here amongst friends.
As @PoppetsMaster always says, you need more zen. :-)
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Lol yeah....I think I'm just going to run by feel, maybe set my Garmin to alert at too fast (9:45/mile) and at 11:00/mile just so I have an idea of my pace range....I blame this all on taper. 6 days and this problem will all go away....I was gonna comment on the page, but decided to comment here amongst friends.
As @PoppetsMaster always says, you need more zen. :-)
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I know a woman that used to be on mfp, you know when she was tapering, because she would constantly posting funny puns. Some were so silly you had to laugh. There would be like 6 of them one after another.
For example:
A proton and a neutron are walking down the street.
The proton says, "Wait, I dropped an electron help me look for it."
The neutron says "Are you sure?" The proton replies "I'm positive."5 -
6/1 - 3 miles
6/2 - zip
6/3 - 5 miles
6/4 - 5 miles (I did 2 miles of intervals with my friend then walked 2 miles with her) after that I ran 3 miles with Skip so I'm going to count 5 miles
6/5 - 5 miles
6/6 - rest
6/7 - 7 miles
6/8 - 5 miles another perfect morning to run!
6/9 - 4 miles loving the weather woohoo!!!
6/10 - rest day rest day I hate rest days but I need to do a long(est) run tomorrow so it's rest day rest day
6/11 - 6 miles 80F at start of run almost 90F when we were done...hot hot hot
6/12 - 5 miles by myself and then 5 miles of intervals with my friend so I'm going to call it 8 miles - another way hot one
6/13 - rest day after running and working over the weekend for 10 hours scrubbing the liner of my pool and shop vac'ing all the water out of the bottom, my body said *kitten* no we are not moving when the alarm went off.
6/14 - 5 miles with Skip this morning
6/15 - 3 miles with the girl
6/16 - 5 miles
6/17 - rest day
6/18 - 4 miles - 5K and mile warm up
6/19 - too much to do to run day
6/20 - 4 miles
6/21 - 3 miles
6/22 - 5 miles
6/23 - 4 miles - Skip had 4 on her plan, I had 5 on mine, but she was afraid to run home past the pit bull house alone so I went with her, once my legs saw the house they said "yippe"
6/24 - rest day
6/25 - 7 miles with Skip
6/26 - 4 miles
6/27 - 5 miles
6/28 - 3 miles with Skip she had 3 on her plan from her Coach and speed work afterwards so she asked me to help her by timing her speed work - but that 3 brings me to goal. First time since December I think I've made goal.
100 of 100 miles
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June 1- 5 miles solo plus 1.2 miles with the puppy. Also yoga.
June 2- 5 miles hills plus 0.75 miles with the puppy
June 3- Unplanned rest day
June 4- 3 mile walk/ run with puppy
June 5- 11 miles
June 6- 1mile run with puppy
June 7-6.4 miles hilly tempo
June 8-4.3 miles + 0.7 miles with the puppy
June 9- 3 miles solo+ 1 mile with the puppy
June 10- 6 miles AM run
June 11-4 miles
June 12-9 miles
June 13-Rest day
June 14- 6 miles + 1 mile with puppy
June 15- 5 miles
June 16-4.5 miles
June 17- 5 miles
June 18-5.2 miles
June 19-12.1 miles
June 20- Rest day
June 21- 7 miles fast finish + 0.6 miles with pup
June 22- 4.5 miles AM run
June 23- 4.8 miles + 1.1 miles with puppy
June 24- 4.4 miles 8X1 minute hill sprints-ugh, I hate this workout!
June 25- 11.5 miles
June 26-rest day
June 27- 4 easy miles
June 28- 3 .4 miles AM
Today will be my first 2 a day in quite some time. Easy 30 minute run this morning. Tonight I am planning on 52 minutes with fast finish. The humidity has finally broken here and this morning's run was pretty awesome. Hope this evening is just as nice!5 -
Survived Monday at work and all the disasters that happened while I was gone, always a plus. Was running late this morning, so only had time for an easy 2 miles. Tomorrow I am planning 4-5 miles since it is my day off and it is supposed to be cooler.
Date Run Totals
6/1 - 2 mi - 2 mi
6/3 - 3 mi - 5 mi
6/4 - 3 mi - 8 mi
6/7 - 3 mi - 11 mi
6/11- 3 mi - 14 mi
6/12- 2 mi - 16 mi
6/14- 3 mi - 19 mi
6/18- 4 mi - 23 mi
6/22- 4 mi - 27 mi
6/23- 2 mi - 29 mi
6/25- 4 mi - 33 mi
6/26- 3 mi - 36 mi
6/28- 2 mi - 38 mi
Goal 40 miles
Races :
6/11 Run and Ride 5K Cedar Point - Done
7/10 Debbie Hudacko 5 mile ?
10/8 Outdoor Trail Series 5 mile #1
11/5 Outdoor Trail Series 5 mile #2
12/3 Outdoor Trail Series 5 mile #3
12/11 Santa Hustle Half Marathon Cedar Point
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MNLittleFinn wrote: »Started a discussion on HM strategy here: http://community.myfitnesspal.com/en/discussion/10416323/race-strategy-help/p1?new=1 since I didn't want to clutter up this thread too much, since the month is coming to an end. 1 week to go until my HM and I'm totally going Taper Crazy.
I was gonna comment on the page, but decided to comment here amongst friends.
As @PoppetsMaster always says, you need more zen. :-)
I agree. More zen. Relax and enjoy the race. You have done everything you can to prepare, so you have to just let go and trust in your training. Any excessive worrying you do will only have a negative impact at this point. Breathe in, breathe out, breathe in, breathe out...Starting to feel that zen?
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Looks like I'm stuck here another 2 hours getting a water pump. I'd rather be running
At least I got a complimentary bottle of water with the $350 water pump. @skippygirlsmom Woohoo! @MNLittleFinn Relax - you got this! 2
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