April 2017 Running Challenge
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WhatMeRunning wrote: »
Another thing that just occurred to me when talking a...
....There's always more than one way to skin a cat.
Only if we're making fajitas
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I spaced for a second because I've recently been contemplating a 10K* in January (*a quarter marathon, actually, which the Louisiana Marathon folks call "a 10K with lagniappe"
).
So, it's not real often that MFP expands my actual vocabulary. But, I had to google lagniappe. And, now that I know what it means, I completely love the description.
The first of many Louisiana French words I had to learn after moving here! My university offered student ID cards that could be pre-loaded with money (by parents, right? because all college kids are poor, or at least think they are), then used like a debit card all over campus for meals, drink machines, events, clothes, etc. They called them lagniappe cards - a way to pay for the extras. I butchered the word the first time I tried to pronounce it and immediately let everyone know I'm not from around here. 1 -
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So I did the opposite of a fasted run this morning after thinking how my long runs have been so far. My body was more due for a MP type run than another slow run with reduced carbs (I never usually eat anything before a long run). So I had some sugar with my morning coffee, took two gels and set out.
I am not sure of my true MP pace yet but based on estimates from HR data and actual pace over the last few weeks of running I decided to try and target my High Aerobic HR (Daniels tables) as the average (147). I set my low HR alert to 140 which is one point above Easy Aerobic (139), and set my high alert to 154 which is my MP per Daniels. I was shooting a little low since I wasn't 100% confident in my estimates yet, better to aim a little low than to burn up out there and not make my goal distance.
I completed the run with an HR average of 146 which is pretty close to the 147 target. My average pace was 13:34 which is a little faster than my estimated MP which was 13:43. So knowing I could run a little faster than my estimated MP on a 2+ hour run at an average HR of 6 points less than MP effort means my estimates were off, and I am actually a bit faster than I estimated. I guess that's nice.
Time to reformulate my Daniels tables variables to fit this new data.
4/1 - 10 miles
4/2 - 4 miles
4/3 - 4 miles
4/4 - 4 miles
4/5 - 4 miles
4/6 - 4 miles
4/7 - rest
4/8 - 10 miles
40 of 120 miles complete
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April Running Totals (miles)
4/1 – 18.19 paced run
4/2 – 3.90 easy 30 minutes
4/3 – rest day
4/4 – 10.75 tempo intervals
4/5 – 6.85 group run
4/6 – 8.18 tempo intervals
4/7 – rest day
4/8 – 12.07 paced run
April total to date – 59.94
Nominal Challenge Goal – 150 miles
Real Goals: Run Boston. Finish healthy. Recover well.
Today's notes – Today was my last so-called long run before Boston, and the last double digit mile day I will have before a week from Monday. This was the second of two preview runs for the Flower City Half, featuring the part of the course through Mt. Hope Cemetery to the end of the course, then a segment from the beginning.
I was pacing to a target pace of 8:00, which I find useful as motivation to keep my pace slower. The preview run was open to the public, so I had a few unfamiliar runners and two guys from my running club in addition to the 2 trainees who are pointing at Buffalo. We got a chilly 30º F (-1º C) with a livable 8 mph wind and sunshine. It felt pretty good to actually be running in dry weather!
A couple of the unfamiliar runners were pretty good, and I found myself having to dial back the pace or I would have just naturally been running MP with them. OTOH, my trainees were kind enough to remind me to dial back the pace at a couple of points. "SOME of us have to go 22 miles today," one of them told me. Then there were parts of the route through downtown Rochester, where the tall buildings messed with GPS and the watch had my pace bouncing around more than I think it did. All in all, I felt pretty good at bringing the run in at a 7:55 average.
Broke after 12, handed the tic sheet with the remaining 10 mile route to my trainees, and had a nice chat with my team mates. These were a couple of guys who were pushing themselves a bit to run 12 miles at an 8:00 pace, and they were happy with my pace control even if I thought it could be better.
Late in the route, we crossed the Pont de Rennes foot bridge, and had a nice view of the Upper Falls on the Genesee River with a lot of water coming over it. I didn't stop for a picture then, or when we crossed back on Court Street, but I had to walk over the Court Street bridge again on my way back to my car. Here's what the Rochester Gas & Electric dam just south of Court Street looks like when all the gates are open and there's maximum flow in the Genesee River:
Most of the time, there is not nearly as much water flowing at that point. But we've had all that rain, and it snowed yesterday. There were still some patches of ice to avoid while running, but generally it was a pretty nice day. Today's run brings the training week in at 41.75 miles, which feels like I haven't done enough. That's as it should be in taper, and it will be worse next week when the mileage is even lower.
2017 races:
January 1, 2017 Freezeroo #2 (Resolution Run 7.5 mile) (Mendon, NY) Finished in 50:45
January 7, 2017 Winter Warrior Half Marathon (Gates, NY) Finished in 1:32:40
January 14, 2017 Freezeroo #3 (Pineway Ponds Park 5 mile) (Spencerport, NY) Finished in 33:42
January 28, 2017 Freezeroo #4 (Hearnish 5 mile) (Victor, NY) short course, finished 4.88 miles in 32:50
February 4, 2017 USATF Cross Country National Championship Masters 8K (Bend, OR) Finished in 35:39, team won the 60+ Men's cross country championship
February 11, 2017 Freezeroo #5 (Valentines Run "In Memory of Tom Brannon" 8 Mile) (Greece, NY) sat out due to training schedule
February 25, 2017 Freezeroo #6 (White House Challenge 4.4 mile) (Webster, NY) short course, finished 4.34 miles in 27:51
March 11, 2017 Johnny's Runnin' of the Green 5 mile (Rochester, NY) finished in 33:25
March 18, 2017 USATF Masters 8K Championship (Shamrock 8K, Virginia Beach, VA) finished in 30:59, PR for 8K
April 17, 2017 Boston Marathon (Hopkinton, MA)
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My goal is 15 miles in the rest of April!
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04/02: 12.1 mile long run, 9:35 pace
04/03: 4.06 mile easy run, 9:37 pace
04/04: 5.02 miles- 7x600m repeats, 2:35 average
04/06: 4.04 mile easy run, 9:22 pace
04/07: 6.05 miles- 4 mile tempo, 7:50 pace
Total: 31.27 miles
Notes:
A little late updating from yesterday's run, but I absolutely crushed it!! The plan was four miles at goal HM pace (7:55) with a mile each warm up and cool down. Actual splits for the 4 miles were 7:52, 7:57, 7:50, and 7:40; the first two I was running into the wind (16 mph) and the last two I had the wind at my back. Still need to work on more even pacing I think, but ended up averaging 7:50 for the four miles so it was pretty close to my goal. My legs have been feeling really strong and just great overall for the last few weeks! I really want to go run today because the weather is just so perfect, but I'm definitely not ready to add a sixth running day yet and my legs need the rest even if they don't feel tired.
Very interesting discussion on fasted vs fueled long runs! Thanks @BeeerRunner @autumnblade75 and @WhatMeRunning for sharing some links, I've bookmarked them to return to once I start marathon training
@lporter229 wow that dry needling looks intense! I'd be interested to try it sometime, but maybe just one little needle because it looks kind of painful
@skippygirlsmom very hard decision to drop out of a race, but I think you guys made the right decision! Plus a runcation is a good alternative
@BeeerRunner sorry your calf is acting up
I have a lot of issues with my calves, and what I've found helps me a lot is stretching them (a few times a day), as well as strengthening exercises and daily foam rolling/stick rolling/lacrosse ball massage. Also the ice cup massages that someone mentioned on your status a few days ago! I always have a few in my freezer for days when my calves are extra tight.
@amymoreorless welcome! It's never too late to join
@JessicaMcB I can hardly make it 5 miles on the TM, I can't even imagine 30km you're a beast!
@Willjune welcome to the group!
Training For:
04/23: Ravenswood Run, 5K (Chicago)
05/21: Chicago Spring Half Marathon
10/08: Chicago Marathon
11/26: Space Coast Half Marathon (Cocoa, FL)7 -
Funny about lagniappe. Louisiana is my home state.
My husband had health issues last night which led to an ER trip and i got to sleep at 3:30am. So I'm hoping for a nap then run later in the day. I'll be home alone all evening so I'd like to take my time and get a long run in.0 -
Also, just going to leave this here! Very interesting article I read this morning on Runner's World about the language of "runner" vs "jogger", especially when referring to women, and what it implies.
Favorite quote: "Speed and strength are irrelevant to the crime—the athletic equivalent to a report of campus rape that mentions the victim’s outfit or alcohol consumption. It is not important how fast any of these women were running. It is important that the default language used to discuss these attacks suggests that it was slowly; that when learning of a moment in which a woman’s strength was called upon to defend her very life, we read a word that undermines it."
Stop Calling Women Runners “Joggers”2 -
April goal: Stay healthy, get my runs in and increase my long run distance
Nominal mileage goal: 191 miles
4/1- 15.23
4/2- 3.14
4/3- 7.07
4/4- 3.69
4/5- 9
3/6- REST
4/7- 5.12
4/8- 17.58
Total: 60.83
Today's notes: Set a distance PR and felt OK during the run, despite forgetting my hydration belt at home, forgetting I had gels with me, and getting a nasty surprise of a wind switch that gave me a headwind most of the last 7 miles. I wrote a huge recap, but decided to put it in my first marathon training thread, instead of taking up the space here. If anyone is interested, there it is: http://community.myfitnesspal.com/en/discussion/10497893/training-for-my-first-marathon#latest
2017 Races
6/16- William A Irvin 5k
6/17- Grandma's Marathon (Full!)
8/19- Rampage at the Ridge 5k OCR
9/23- Ely Marathon (full)
10/21 Wild Duluth 50k??????
11/23- TBD 5k Turkey Trot7 -
4/1: 5.8 miles
4/2: 2.8 miles
4/3: X-train (elliptical)
4/4: 3.6 miles
4/5: 5 miles
4/6: rest
4/7: 3.6 miles
4/8: 6.3 miles
TOTAL: 27.1/100 miles
Fell back asleep after my alarm went off this morning so I got out for my run a lot later than anticipated, but it was nice that it turned out that way because it was 50F and sunny by the time I left for my run and was able to wear short sleeves. The weather was just perfect and my run felt really great too. Goal was to keep my pace at 9:50, but I had a hard time slowing myself down at parts and 9:40-9:45 felt easy enough. Ended the 6.3 miles in 1:01:12 with an overall pace of 9:43, which coincidentally was the same exact pace of last week's long run. I also have been working on increasing my cadence recently and am pleased to see that my runs over the last week have consistently been higher around 174-175 (up from 170-172). Nothing really to write home about but my PT warned that cadence should be increased gradually anyway, so it's a step in the right direction (or many short steps, that is ). The only thing that was bothering me on my run is some persistent tightness in my lower medial left calf. I've been foam rolling it and stretching it before/after runs, but I probably could add a little bit more in as well as some ice. Might e-mail my PT about it if those things don't help in the next few days as my next appointment isn't for another week and a half. 6 -
@OSUbuckeye906 Great run! I hope that calf tightness goes a way for you!0
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@HRKinchen Good luck tomorrow!
@WhatMeRunning Great long run!
@MobyCarp I always feel an odd mix of accomplishment/nervousness when I complete my last long training run before a race. Sort of like "Okay, I've put in all the hard work and I feel good it about but now here comes the real test that I've done all this for." It sounds like you've done really well with your training, so I hope you get the kind of race you're hoping for. Happy tapering!
@MNLittleFinn Awesome job on your long run and distance PR!
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I'm finally starting to feel a little stronger! There was a 5k going on that I wanted to run SO BAD, but I knew that if I signed up I'd try to race it, which I can't do yet - doctor's orders.
https://tickers.TickerFactory.com/ezt/t/wohsRCl/exercise.png4 -
April 8 5k for a total of 20 out of my goal of 75 for the month. Keeping with my goal of 5 k every second day. Had to run in the rain today.3
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pjcfrancis wrote: »April 8 5k for a total of 20 out of my goal of 75 for the month. Keeping with my goal of 5 k every second day. Had to run in the rain today.
Great job! you'll soon find that running in the rain can be enjoyable.0 -
Happy Saturday all
A quick 3.15mi today at a good speed of 6.5mph in the sunshine4 -
Great run @JohnRoderick1
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WK: 4.3.17 - 4.9.17
M - Rest / Recover Day
T - 9 m. 9:05 pace. TM.
W - 7 m. 9:10 pace. TM.
T - OFF
F - 5 miles.
S - 15.3 m
S -
Total - m.
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4/1 6.55 run
4/2 5.35 walk
4/3 5.35 run
4/5 7.25 run + 1.5 walk
4/6 6.2 run + 1.3 walk
4/7 4.3 run + 1.5 walk
4/8 5.3 walk
Total so far: 29.65r + 14.95w = 44.6 miles
Forgot to bring my running bra to my mom's house, so had no choice but to walk. 4 -
Ran 1.5 miles yesterday at Orangetheory. So my total is up to 15 miles for the month. 10 more to go!5
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@RespectTheKitty I'm so glad that's not a problem I'll ever face. Great job getting the walk in though.
@jessicalferrara great job!1 -
Back home after a week away for work. I got home from the airport around 1:30 in the night and am still feeling tired today, so no running. A bit if rest seems like a good idea. There's a 10k I want to run tomorrow - actually, 10.8km, looking at the map of the course. Last year some people complained that the race seemed to be closer to 9.8km. It seems this year they decided to add enough distance on top that nobody will have grounds for complaints
The only runs I got in this week were all short, no "mid-week mid-long run". But at least I found a few hills to run. If you ever travel to Cortona in Italy, don't expect flat running! I didn't seek out any hills on purpose, just picked routes to nearby sights I wanted to look at, and still wound up with 1136m of elevation gain over the 26.6km I ran there (=16.5mi/3727 ft)!
@9voice9 Are your quads still sore? 8 days after a workout seems quite long for it to come from a track workout. Although I've never done any track workouts - the only track even remotely close to my place is just 200m long, I'd go crazy running in such small circles! When I get sore quads, it's usually either from a bit of strength training (too many evil back lunges
) or running down a long steep hill after a longish time without real downhills.
@dkabambe congratulations on the 5k PR, that is an absolutely awesome time!
@lporter299 The needle picture looks scary. But cool that it helps!
@skippygirlsmom Too bad that you have to drop out of the HM. But a great vacation half together with skip sounds like a brilliant idea to cheer both of you up
@autumnblade75 Great that you finished the 18 mile run! For the real long runs in marathon training, I usually go through three zombies run-missions too. Ones I already know, because I don't want to "use up" the new ones too quickly, but it's still entertaining.
@ariceroni Sounds like you had a perfect run, awesome!
@MobyCarp The water flow from that river looks impressive. Great last long run for your training cycle! I'm sure you'll do amazing in Boston after this years training.
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Regarding all the discussion on fasted running and fuel:
I don't think I've ever started a run completely fasted. I usually run in the evenings during the week, and most of the time I've had at least some snack at work in the afternoon. Even running earlier on the weekends - I can't run first thing after hopping out of bed, I prefer having some time to truly wake up first, so I'll eat breakfast and usually head out anything between 30min to 3h after that.
Fuel during the run in a different story. Last weeks 33km for example I ate some (too many) sweets before the run, but during the ~4 hours of running that followed, I was happy with just a litre of water (with a bit of added salt). I had some fuel with me, just in case, but didn't feel like I needed it, I prefered eating real food once I got home.
Next week will be the last real long run before the marathon, for that one I'll use the same honey/lemon juice mix with me that I'll use during the race. But I'll still eat breakfast before - I can't imagine starting my day and leaving the house without.5 -
4/8 - 14.5
31/100
Today's running sucked a lot, and a lot of that mileage was walking. But, we were also way off plan, too. Our original plan was 13 miles to prove to ourselves that we could cover that distance. This we technically accomplished. However, we got asked to do a 5k- so plan changed to "nice easy 5k, break, run 10 more miles." The 5k was decent, it was neat to see that my "nice easy" pace was a pace I would have LOVED to have seen for my all out pace a year ago. But the other 10 miles went awry. Between weird timing with little breakfast and breakfast ending up having been so long ago, and failure with making up for that later- we cratered at about 7.5 and walked the rest of the way home.
I have really enjoyed the conversation around running fueled, vs unfueled, and I have what is possibly a related question. Anytime i run like 7 miles or more, I get done, and I am not hungry-at all. Like till the next day. Especially on 10+ mile runs that seems a bit rediculous. (Especially since I am on MFP because I like to eat SOOO much.). But I think not eating after makes my recovery much more sucky. Anyone else have this issue? Any suggestions for making food not seem like a terrible idea when I am done?3 -
_nikkiwolf_ wrote: »
@autumnblade75 Great that you finished the 18 mile run! For the real long runs in marathon training, I usually go through three zombies run-missions too. Ones I already know, because I don't want to "use up" the new ones too quickly, but it's still entertaining.
I'm running side missions in Season 2, currently, while we wait for Season 6 to be released. I recently reset my account, and I'm going in order - I miss a lot of things on the first listen. I haven't decided, yet, if I'll run ALL the missions before starting the new season, or if I'll skip ahead... I suspect I don't have the willpower to do another 3 full seasons before the new episodes.
Here I am, with the whole day free to play Skyrim, and the stupid XBox won't power up.1 -
Date Miles MTD ------ ----- ------- Apr 02 5.0 5.0 Apr 05 4.3 9.3 Apr 07 6.4 15.7 Apr 08 4.3 20.0
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@MNLittleFinn Congrats on the PR!1
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April Running Challenge
4/1 Eagle Mt cleanup: picked up trash with the family for 2 hours, filled 6 trash bags between the 3 of us.
4/2 13.1 mile run.
4/3 Strength, 12.3 miles stationary bike, yoga
4/4 9.8 miles stationary bike
4/5 12.35 miles stationary bike
4/6 40 minutes elliptical, 20 minutes stationary bike
4/7 40 minute slow dog walk
4/8 95 minutes of elliptical
Goal: 13.1 of 150
Completed Races:
Cowtown Marathon (Full) Feb 26 (Registered): 3:54:06 / 8:56 min/mile
Upcoming Races:
Chicago Spring Half Marathon: May 21 (Registered)
Run the Rails 5K June 3 (Tentative)
XTERRA Jurassic Trail Run (HM at night) Jul 8 (Tentative)
La Sportiva Vail Half Marathon: Jul 22 (Tentative)
Milwaukee Lakefront Marathon: Oct 1 (Tentative)
Embrace the suck was my motto today. I like to maintain my cardio fitness, even when I'm on the mend. The worst thing is that there really is nothing interesting to look at. A parking lot or depressing news. (The ellipticals are right in front of the news TV.) I was actually glad when an infomercial came on for some veggie chopper thing!! Lol! It was better than reading what the idiotic news reporters are spinning these days. I wish they had TVs showing nature videos like as if I were trail running or something. So, i think I'll see if I can get my kindle to play a slide show of pictures. I can load my pics of our trip from Glacier National Park or other family trips, and that would be visually appealing and probably make me happier when using cardio equipment at the gym while I listen to my favorite tunes.3 -
Thanks! They're okay now (didn't really notice them another couple days past my post. I guess we'll see - I have the track workout again this (coming) week...._nikkiwolf_ wrote: »@9voice9 Are your quads still sore? 8 days after a workout seems quite long for it to come from a track workout. Although I've never done any track workouts - the only track even remotely close to my place is just 200m long, I'd go crazy running in such small circles! When I get sore quads, it's usually either from a bit of strength training (too many evil back lunges ) or running down a long steep hill after a longish time without real downhills.1 -
After missing my goal 3 months in a row, I finally achieved (bested) my goal last month, having run 61.43 miles. This month my goal will be 50 miles.
My husband and I planned a trip to Nashville at the end of the month. We will probably be walking a lot. My husband doesn't share my love for running.
4/8......Today I planned a shorter run at. 6 miles but actually ran 8 miles today....just felt as though I was having a difficult time relaxing. I incorporated some tempo runs and mixed it with some short 15 second walks to bring my heart rate down. It was stressful week of work and unable to get a run in until today or a 6 day break between runs. I felt like I needed the extra distance just to work off the stress. I feel like i finished strong...just a little sore in gluteal region. Average pace was 12.75 minute miles with an average heart rate at 85% Max.
I hurried home to watch the Derby prep races...the Blue Grass was particularly disappointing. A real long shot won. Just a bunch of average race horses beating each other.
Also was picking up a partial shift for overtime but wasn't needed. I will try for a longer distance tomorrow...and then won't be able to run until the following Friday.
4/8....8miles
4/2....9 miles
Total ....17 miles
goal...50 miles
Indianapolis Mini Marathon (Half Marathon)....May 6th.
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