May 2017 Running Challenge

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  • 9voice9
    9voice9 Posts: 693 Member
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    MNLittleFinn wrote: »
    Does anyone have experience using marathon pace bands for racing? I was thinking about getting/making one so I don't have to do as much math in my head on race day.

    I used one from MarathonGuide.com, and it worked well for me.
  • MobyCarp
    MobyCarp Posts: 2,927 Member
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    May Running Totals (miles)
    5/1 – 5.16 easy
    5/2 – 6.67 easy
    5/3 – rest day
    5/4 – 8.08 easy
    5/5 – rest day
    5/6 – 11.23 loosely paced run
    5/7 – 11.08 easy with fast finish
    5/8 – 5.23 easy
    5/9 – 8.16 warm up, speed work, cool down
    5/10 – 5.66 group run
    5/11 – 7.25 easy plus 5 strides
    5/12 – rest day
    5/13 – 15.07 paced run
    5/14 – 7.20 easy
    5/15 – 6.03 easy
    5/16 – 10.63 warm up, speed work, cool down
    5/17 – 3.35 recovery run
    5/18 – 8.61 warm up, workout
    5/19 – rest day
    5/20 – 8.06 paced run
    5/21 – 7.90 warm up + Lilac 10K
    5/22 – 6.24 easy
    5/23 – 6.97 warm up, speed work, cool down
    5/24 – 8.07 easy
    5/25 – 7.08 warm up, speed work

    May total to date – 163.73

    Nominal Challenge Goal – 200 miles
    Real Goals: Stay healthy. Build base. 5/28, start training plan toward MVP Rochester Marathon.

    Today's notes – This week I feel kind of adrift. I'm past the training plan for Lilac, and have yet to start the training plan for the Rochester Marathon. Ran a long 2 mile warm up, looked at the board, did a lap of drills, then settled on the McMullen Mile workout: 4 x 200 at R w/200 recovery; 2 x 2000 at T w/2 minutes recovery; 4 x 200 at R w/200 recovery. It went pretty well, with the 200s coming in between 39 and 41 seconds. And the 2 x 2000 was long enough to feel like I actually ran this evening. That was good.

    It was 62º F (17º C). After the warmer weather, it felt cool in spite of the humidity. But that's okay. The warmer will come back, and feeling cool at 62º is an indicator that I'm beginning to acclimate to summer. That's good, because I expect I'll be running some races in heat and humidity. I just don't know which ones yet.

    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) finished in 3:49:42
    April 30, 2017 USATF Masters 10K Championship (James Joyce Ramble, Dedham, MA) finished in 39:54, PR for 10K
    May 21, 2017 Lilac Run 10K (Rochester, NY) finished in 40:04
    June 9, 2017 Charlie McMullen Mile (Rochester, NY)
    June 18, 2017 Medved 5K to Cure ALS (Rochester, NY)
    July 28, 2017 Karknocker 5K (East Rochester, NY)
    September 17, 2017 MVP Rochester Marathon (Rochester, NY)
    November 23, 2017 Race with Grace 10K (Hilton, NY)
  • HonuNui
    HonuNui Posts: 1,464 Member
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    May goal: wear sunblock

    5/1: sat on my okole. All. Day. Long.
    5/2: 3.13
    5/3: 6.06
    5/4: 4.08
    5/5 rest
    5/6: 4.15
    5/7 3.56
    5/8 snorkel 3.5 hours
    5/9 4.58
    5/10 3.38
    5/11 rest
    5/12 3.25
    5/13 life
    5/14 6.40
    5/15 4.13
    5/16 3.30
    5/17 3.00
    5/18 rest
    5/19 3.50
    5/20 4.03
    5/21 4.05
    5/22 snorkel 3 hours
    5/23 rest
    5/24 6.29
    5/25 3.20

    Total: 70.09

    @Elise4270 : go for it! (don't know that I could handle a foot one.....this one was quite a bit "tetchier" than the one on my back shoulder!)
    @midwesterner85 : on your lips, your head, your neck, your arms.....

    Ticker is my goal for 2017 and progress to date:
    exercise.png

    upcoming races:
    Volcano Rainforest Runs 10k 8/19
    BlockThe Sun Run 5k Oct 14 (https://walk.aimatmelanoma.org/Hilo2017) (physical and virtual options available)
  • Orphia
    Orphia Posts: 7,097 Member
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    Thanks, @WhatMeRunning for the formula and your training system!
    MobyCarp wrote: »
    Orphia wrote: »
    WhatMeRunning wrote: »
    @Orphia - The 35% is for all weekly mileage including the long run. Another way to check that you got it right is to triple your long run mileage, your grand total weekly mileage should not be less than triple your long run.

    Thank you, @WhatMeRunning ! That puts it in terms I understand.

    Say, who writes your cool training program, or do you plan it yourself?

    Stoshew71 wrote: »
    Orphia wrote: »
    Stoshew71 wrote: »
    The other thing I wanted to point out is that your distance for your long run should be no more than 35% of your weekly mileage, and closer to the 25% of your weekly mileage is better.

    I may have asked before, but I can never get it straight... Does the 35% include the long run? Is everyone WAY better at maths and calculus than me???

    OK! Example:

    Mon 10 miles
    Tue 10 miles
    Wed 5 miles
    Thu 10 miles
    Fri 5 miles
    Sat 15 miles
    Sun 0 miles

    Total miles for the week is 55 miles. Long run is 15 miles.

    x/100 = 15/55 = 1500/55 = 27.27272727....

    So a long run of 15 miles makes up 27% of your weekly miles if the total for the week was 55 miles.

    Thanks! But if I don't know how far to run my long run on Saturday to make it 35%, how do I work it out, other than trial and error?

    If you'll settle for 33%, the long run would be half the distance of the rest of the week. So if you're tracking a Sunday to Saturday week, add the miles you ran Sunday through Friday and divide by 2. If you're tracking a Monday to Sunday week, add the miles you ran Monday through Friday and what you plan to run Sunday, and divide that by 2.

    Example:

    Sun 6 miles
    Mon 10 miles
    Tues 6 miles
    Wed 12 miles
    Thurs 4 miles
    Fri Rest

    Total Sunday through Friday = 38
    Long run 38/2 = 19 miles
    Total week = 38 + 19 = 57 miles
    Long run % = 19 / 57 = 33.3%

    By this guideline, it's okay to run *less* than 19 miles as your long run; but with the 33% guideline, you need a 60 mile week to support a 20 mile long run. IOW, you need 40 miles Sun through Fri to support 20 miles Saturday.

    I will always emphasize that this isn't an exercise in determining how far to run the long run. The long run distance should already be determined, and this should be an exercise in determining how much of a base you need to support the long run. So if you have a long run of 20 miles planned, you should plan a week with 40 miles (or more) total on the other days.

    Thanks, @MobyCarp

    But aren't you supposed to taper before a big run?

    This is since April

    01 April – 5 km parkrun PB! 25:42
    02 April – 21.2 km HM with no fuel – bad idea!
    05 April – 7 km
    07 April – 4.2 km
    08 April – 0.4 km parkrun setup
    09 April – 14.6 km Run 4 the Kids 1:25:17 – top 25% in my age group!
    11 April – 5.7 km
    12 April – 9.4 km
    15 April – 7.4 km including parkrun with my niece
    16 April – 26 km LSR
    18 April – 8.4 km
    19 April – 11.6 km
    22 April – 10.8 km including a 1 second parkrun PB (5km in 25:41)
    23 April – 17 km mountain hike (not included in total but was tough so worth mentioning)
    25 April – 9.1 km with hills
    26 April – 6.6 km
    28 April – 6.4 km
    29 April – 13.1 km hills with fast finish
    30 April – 9.62 including Colour Run


    02 May – 8 km
    03 May – 8.1 km
    04 May – 7 km
    06 May - Go the Extra Mile Melbourne 50 km walk - 10 hours 39 minutes
    10 May – 8.7 km
    11 May – 2.8 km + Body Balance
    12 May – 10.2 km
    13 May - 8.3 km
    14 May – 1 km + volunteering
    15 May – 10.2 km
    16 May – 9 km
    17 May – 2.6 km + HIIT
    18 May – 10.1 km
    20 May – 8.8 km including a 5:17 am 5K challenge
    21 May – 21.2 km
    23 May – 6.2 km
    24 May – 1.3 km + swimming
    25 May – 6.2 km
    26 May – 8 km

    Total: 136.7 km run; One 50 km epic walk

    I'm planning a very slow 25 km run on Sunday (15.5 miles). I've taken it easy this week so I'm fresh.
  • Orphia
    Orphia Posts: 7,097 Member
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    juliet3455 wrote: »
    garygse wrote: »
    One of the benefits of early morning running is that when things jiggle around down there and I end up 'dressing to the wrong side', no one has to witness my manual interventions to get things back in order. Race day's a different matter completely though...one day I'm sure someone's race picture will be completely ruined by me being in the background with my hand down my shorts, lol.
    Elise4270 wrote: »
    HAHAHAHAHAHA!!!!!!! LOVE IT!
    ETA We should totally race together! And a wardrobe malfunction.
    http://www.runnersworld.com/general-interest/how-to-keep-your-junk-in-your-shorts
    The look on the one ladies face in the background when she reviews the picture on her smartphone :D

    And that one of the reasons why I no longer buy Running Shorts that have a built in liner.
    I usually have a undergarment like SAXX with a higher compression effect, longer legs and a special " Pouch / Hammock " for the junk. Comfort and confidence that I won't be getting arrested for excessive Northern Exposure B) . But like any garment they all have a Best Before Date where they should be retired to the trash.

    Dear @juliet3455 I have no idea how to say this, so just assume this is a non-prying query as to the juxtaposition of that post and your username. Feel free to answer or not answer as you wish.

    Just felt I might not be the only regular in here who's often been mildly baffled but not wanting to make a big deal about such juxtapositions in the past. :smile:

  • iofred
    iofred Posts: 488 Member
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    @Elise4270 & @garygse - thanks for the sharing of information ... definitely made my day

    26/05 - short 3.8mile pace run, followed with Interval & Core

    I thought I was not going to make my monthly total with getting de-motivated on the longer runs, but I might still make it

    exercise.png
  • karllundy
    karllundy Posts: 1,490 Member
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    5/1 - 5.1 miles. Fizzled a bit at the end of April, but good start to May.
    5/2 - 4.1 miles of track/speed work. Then quick upper body weights.
    5/3 - 5 miles. Nice, comfortable run.
    5/4 - Rest day.
    5/5 - 5 miles. Beautiful morning!
    5/6 - 10 miles with a ridiculous amount of incline/decline. My *kitten* hurts!
    5/7 - Rest day. See yesterday.
    5/8 - 4.8 miles. Perfect weather at 4:30 a.m.
    5/9 - 5 miles of track / speed work. Then upper body weights / abs.
    5/10 - 3.5 miles. Overslept, so had to cut it short.
    5/11 - 2.8 miles. Girls on the Run practice 5k with my daughter.
    5/12 - Pre-race rest day.
    5/13 - Market to Market Relay! So much fun! ~75 miles over 17 "legs" with a team of 6 other running friends. 5.3 miles (Leg 3), 5.1 miles (Leg 10) and 4.0 miles (Leg 17 + team finish). Total of 14.4 miles. Most I have ever run in one day. After the 5th leg, it was HOT! 80° F and sunny.
    5/14 - Rest day.
    5/15 - 4.8 miles.
    5/16 - Unplanned rest day. A/C died and sleeping in 85-90° house did not go well for kids and dog.
    5/17 - 4.0 'mill miles and upper body weights.
    5/18 - 5 miles through storm detritus.
    5/19 - Another rest day. Looking tight for my goal.
    5/20 - 5.5 'mill miles, then abs/stretching. Group run moved inside because of storm. New Asics Cumulus...hurt my feet.
    5/21 - 9 mile solo long run. Cut it short a little because shoes were painful. They are going back.
    5/22 - 4 miles. Old shoes immediately felt better.
    5/23 - Rest day due to foot pain. Ugh!
    5/24 - Another rest day, to be sure the foot issue is just from new shoes.
    5/25 - 5 miles. Feet were stiff to start, but fine after ~5 minutes.
    5/26 - 4 easy miles. Doing a 5k with my daughter this evening.

    exercise.png
  • Stoshew71
    Stoshew71 Posts: 6,553 Member
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    Date Miles today - Miles for May
    5/1 REST DAY
    5/2 REST DAY
    5/3 REST DAY
    5/4 REST DAY
    5/5 REST DAY
    5/6 REST DAY
    5/7 REST DAY <<<<<<< marathon recovery
    5/8 4.25 miles - 4.25
    5/9 5 miles - 9.25
    5/10 REST DAY
    5/11 5 miles - 14.25
    5/12 REST DAY
    5/13 12 miles - 26.25
    5/14 REST DAY
    5/15 6.2 miles - 32.45
    5/16 7.25 miles - 39.7
    5/17 4 miles - 43.7
    5/18 7 miles - 50.7
    5/19 REST DAY
    5/20 14 miles - 64.7
    5/21 REST DAY
    5/22 7 miles - 71.7
    5/23 5 miles - 76.7
    5/23 5 miles - 81.7 << DAILY DOUBLE
    5/24 REST DAY
    5/25 8.5 miles - 90.2
    5/26 3.1 miles - 93.3

    exercise.png

    Elkmont Hound Dog Half (unofficial) - 1/21 << 1:46:48 2 OA
    Elkmont Hound Dog Half (rescheduled) - 2/18 << 1:41:04 1 in AG & 24 OA
    Kentucky Derby Festival Marathon - 4/29 << 4:09:59

    Upcoming races:
    None so far



  • KatieJane83
    KatieJane83 Posts: 2,002 Member
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    juliet3455 wrote: »
    Orphia wrote: »
    Dear @juliet3455 I have no idea how to say this, so just assume this is a non-prying query as to the juxtaposition of that post and your username. Feel free to answer or not answer as you wish.

    Just felt I might not be the only regular in here who's often been mildly baffled but not wanting to make a big deal about such juxtapositions in the past. :smile:
    @Orphia Growing up my Neighbor Juliet = we called her Aunty Juliet - Born in 1934 = 34, Passed away in 1989 age 55.
    Complications from Diabetes brought on by a life of over eating and under exercising. Before she passed away she told quite a few of us in her extended social family to " get away from the dining table and move, not to live the way she was ". I was one of the Pall Bearers - one of the hardest thing I have ever done in my life.

    So when I hit the Big 50 it hit me that she was only 5 years older than me when we lost her. That's when I turned the Ship around and started to improve the quality of my life, still a work in progress. So it's a way of honouring her and giving me a daily reminder to keep moving forward. Yes I am a straight up guy. I was actually waiting for a question like this for a while from someone.

    This is fantastic, and thank you for answering. I will admit that I too have also wondered, lol.
  • garygse
    garygse Posts: 896 Member
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    @juliet3455 I like wearing 2-in-1 shorts, where the liner is similar to what you describe and comes halfway down the thigh. I also like my A400 power shorts by Skins, for the same reason. And regarding your username, I also made the same false assumption when I first started reading posts in this group...it was only after you posted pics that I realized my mistake, lol.

    @Orphia Beautiful pictures; love the colours!
  • MNLittleFinn
    MNLittleFinn Posts: 4,271 Member
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    5/1- 8.1
    5/2- 4.6
    5/3-9
    5/4- REST
    5/5- 5.7
    5/6-20.1
    5/7- 5
    5/8- 8.2
    5/9- 4.7
    5/10- 10
    5/11- REST
    5/12- 5.7
    5/13- 20
    5/14- 5
    5/15- 8.2
    5/16- 4.6
    5/17- 10.1
    5/18- REST
    5/19- 5.7
    5/20- 20.3
    5/21- 5.2
    5/22- 8.1
    5/23- REST (unplanned)
    5/24- 10
    5/25- REST (scheduled)
    5/26- 5.1

    Total: 183.4

    May Goal: Get through most of the last 5 weeks before taper healthy
    Nominal mileage goal: 220 Miles.

    Today's notes: 5 miles today. I let myself sleep in until 0445 since I'm done with kids for the school year, and I skipped my strides because I wanted a little bit more recovery before tomorrow's FFLR. Tomorrow will be my first real gut check run, getting some GMP miles in at the end of a LR. Hopefully tomorrow goes well!

    my knee still feels weird. Not sure what's up with it. Running is fine, once I get into it, but walking and especially sitting, my knee just feels off, like the patella wants to move over or something. I KT taped it yesterday, and it's totally serviceable for running. Actually, running feels better than anything else.

    Have a Runderful day all!

    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 Trot
  • angmarie28
    angmarie28 Posts: 2,786 Member
    edited May 2017
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    5/2-3 miles
    5/5-2 miles
    5/7-3 miles
    5/8-4 miles
    5/10-3 miles
    5/11-2.5 miles
    5/13-5 miles
    5/15- 3 miles
    5/22-3 miles
    5/23-3 miles
    3/25-5 miles

    Total-36.5/65miles

    I was only suppose to do a 3 mile run last night, but once i hit 3, i figured "why not 4" so i kept going, at 4 miles i looked at my clock and seen i still had half an hour before I had to pick up my son just down the road, so "why not do 5" so I did.

    Im not going to hit my goal, but thats ok, I needed that week off, and theres always next month

    exercise.png
  • RespectTheKitty
    RespectTheKitty Posts: 1,667 Member
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    5/1 - 4.6 run + 4.8 walk
    5/2 - 1.0 run + 7.1 walk
    5/3 - 5.1 run + 3.9 walk
    5/4 - 0.0 run + 5.1 walk
    5/5 - 5.2 run + 4.8 walk
    5/6 - 5.1 run + 1.8 walk
    5/7 - 0.5 run + 5.6 walk
    5/8 - 5.1 run + 3.8 walk
    5/9 - 0.0 run + 5.8 walk
    5/10 - 4.6 run + 5.9 walk
    5/11 - 5.0 run + 5.5 walk
    5/12 - 0.0 run + 5.5 walk
    5/13 - 6.2 run + 0.0 walk
    5/14 - Rest
    5/15 - 4.5 run + 5.0 walk
    5/16 - 5.3 run + 6.2 walk + bowling
    5/17 - 0.0 run + 4.7 walk + yoga
    5/18 - 5.2 run + 3.5 walk
    5/19 - 4.3 run + 5.1 walk
    5/20 - Lazy
    5/21 - 7.2 run + 2.8 walk
    5/22 - 4.8 run + 4.8 walk
    5/23 - 0.0 run + 9.0 walk + bowling
    5/24 - 6.4 run + 2.0 walk
    5/25 - 4.1 run + 5.3 walk

    Totals so far - 84.2 run + 108.0 walk = 192.2 miles

    With today being the day before a long weekend, I am hoping they'll let us out early today. I brought my gym stuff just in case, and if I do get out early I'm going to get a few miles on the TM before going to my mom's. If not, I'll just have an active rest day before my long run (going for at least 8 miles) tomorrow.
  • hesfeld
    hesfeld Posts: 95 Member
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    @MNLittleFinn there's this x-ray view I take on knee series called the "sunrise view" that sees if the patella is tracking correctly when the knee is bent. You lay down and bend your knee, then the xray shoots through the bent knee joint space. Just an FYI
  • lporter229
    lporter229 Posts: 4,907 Member
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    May 1 -P90X3 Total Synergistics + 20 minutes stretching and foam rolling
    May 2- P90X3 Agility+ 45 minutes stationary bike at gym (rolling hills, level 7)
    May 3- Swimming laps 25 minutes (500M)+P90X3 yoga (25 min) + 20 minutes stretching hamstrings
    May 4-25 minutes yoga/stretching+ 20 minute strength training + another 10 minutes stretching
    May 5- Swimming laps 25 minutes (600M)+25 minutes of hamstring work and 10 minutes stretching
    May 6- Rest day
    May 7-P90X3 Challenge+ 15 minutes of hamstring work
    May 8- Swimming laps 30 minutes (600M)+ P90X3 CVX (Cardio) +22 minutes stretching
    May 9- 50 minutes stationary bike (rolling hills, level 8-18 miles)+ P90X3 Warrior+20 minutes stretching
    May 10- Swimming laps 30 minutes (750M)+ P90X3 Dynamix
    May 11- P90X3 Total Synergistics+ 20 minutes biking on trainer
    May 12- 40 minutes stationary bike+ 15 minutes hamstring exercises
    May13- Swimming laps 30 minutes (750M)+10 minutes stretching
    May 14- 45 minutes stationary bike (hard effort intervals)+ 10 minutes stretching
    May 15- Easy day of 20 min body weight exercises and 20 min walk/run intervals with Stella
    May 16- P90X3 Agility+ 20 minutes stretching/PT exercises
    May 17-P90X3 Yoga
    May 18- 25 minutes strength training + 43 minutes stationary bike
    May 19- 30 minutes swimming laps (750M)+ P90X3 Challenge
    May 20- P90X3 Warrior
    May 21- 70 minutes Spinning
    May 22- 30 minutes swimming laps (750M)+ 1 hr personal training session (legs!)
    May 23- 30 minutes walk/run intervals with Stella
    May 24- Swimming laps 30 minutes (850M!)+ P90X3 CVX (Cardio)
    May 25- Rest day

    Yesterday was an unplanned rest day. I had intentions of biking and doing a P90X video in the evening, but my husband texted me and told me that one of his employees from out of town was in and he wanted to invite him over for dinner. So...long story short, no workout, too much wine, yada, yada yada...slept in and didn't swim this morning either. luckily I will be getting out of work early so I can still fit my swim in.

    On Wednesday I swam 850 minutes during my 30 minute session. I was stoked about that. getting a feel for it and making slow progress. It's kind of fun because I haven't seen progress in my running in quite a while, so it's nice to remember the feeling. I also ran a little bit with Stella the other day. We went for a 2 mile walk and we ran at least half of it. Legs felt fine. I am sticking to my plan of waiting until June 1 to log any official miles, but I think I am going to be good to go. Hopefully I remember how to do it :)

    I hope everyone in the US has a safe and happy holiday weekend. We always have a big party at our house on the Sunday before Memorial Day to celebrate the Greatest Day in Racing (per my husband). We kick it off with a Euro style champagne breakfast for the Grand Prix of Monaco and carry it out through the Indy 500 with burgers and brats before heading to our neighbor's house to kick off the pool season and watch the NASCAR race on the big outdoor TV. It's a blast, but I don't see much happening in the way of fitness that day!
  • lporter229
    lporter229 Posts: 4,907 Member
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    @Orphia - I love the pics from the run. I love that your seasons are opposite ours too. I love seeing fall photos when we are in the middle of spring and winter pics in the summer!

    Regarding the conversation about the arm bands for phones, I have no idea how anyone can deal with those! Years ago, my husband bought me an arm band for my iPod Nano which is about 1/5th the size of my phone and it drove me crazy! I do not carry my phone on my run, but I know I should. I bought a flip belt a few months ago and I am going to try it out when I start running again. I hate to be loaded down with tons of stuff though. My husband also bought a new Nathans hand-held water bottle at the expo in Boston and the pouch would be big enough for my phone. I am due for a new water bottle, so maybe I will demo his and see if I like it.

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