May 2017 Running Challenge
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....I could keep her happy with my special MaiTai recipe.....WhatMeRunning wrote: »@HonuNui - I'm in! Anyone interested in a MFP Monthly Challenge team? I'll have to do virtual. There is no way I'm getting my whole clan to Hawaii, and after this whole San Francisco Half Marathon thing my wife would surely kill me in my sleep if I tried to also go to Hawaii solo for a run.
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Will update my ticker when I get home... Did a 5K trail run this morning. Saw a bunch of turkeys and even a pheasant on the drive. Then saw 3 deer when I arrived at the park, before checking in.
I took video because I sometimes see wildlife that others miss. And I knew nobody would believe me there was more than 1 deer until they started moving, so I took video until they flushed. Just saying...
https://youtu.be/_rPDfeTIxl4
Oh, and the it started pouring hard about 25 min. after I finished. I think everyone was back by then.
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@HonuNui I can't think of a better 5k we all could run this year
. Does the virtual take international registrants? I tried to take a peek but the mobile site is hating my phone 
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JessicaMcB wrote: »@HonuNui I can't think of a better 5k we all could run this year . Does the virtual take international registrants? I tried to take a peek but the mobile site is hating my phone
I don't know if they do accept international, but if they don't, feel free to donate under a participant's name, and I will make sure you get the t-shirt and medal if you pm me the details!
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Alright, two weeks of summer were nice, can we move on to autumn now please?
... I got up early to go cycling in the morning, with the plan of running a bit in the afternoon (I needed a bit of a break and some food first). It was 29°C (~85F) outside. Too hot to run! The only reason I made it to 4km at all was I had a letter I wanted to post, and the mailbox happens to be 2km away...
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@MNLittleFinn I've used pace bands from http://www.races2remember.com last year. I didn't want to print something myself, since I was worried what rain and sweat would do to plain paper. They can also adjust the splits to the elevation profile of the course, and they send you three different bands for difference pacing strategies of your choice (like "even pace" or "negative split"). And they reply quickly to mails if you want some special customisation (like km instead of miles ^^).
@Orphia Spectatular photos! I love the color of the leaves.
Regarding tapering before a long run: the Hal Higdon Intermediate/Advanced plans I followed for my two marathons both but a midlength run the day before the long run on purpose, often even at marathon pace. His idea is to do the long run on tired legs to simulate the fatige you'll feel during the marathon, when you run 42km instead of 32km (or whatever your longest training run was). Obviously, you shouldn't do that if you are worried that you won't be able to finish the long run at all, so both Saturday and Sunday runs have to be gradually built up. I found that idea very convincing, and I think it worked well for me.
@JessicaMcB I think most race photographers get special training to catch you with weird expressions on your face and both feet on the ground
@WhatMeRunning Yikes, 97% humidity?! Kudos on running through that. That was for sure an excellent mental toughness training!5 -
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
5/26 – rest day
5/27 – 15.36 warm up + half marathon
May total to date – 179.09
Nominal Challenge Goal – 200 miles
Real Goals: Stay healthy. Build base. 5/28, start training plan toward MVP Rochester Marathon.
Today's notes – Several times I've posted here something to the effect that if you build a big enough base of weekly miles and run a long run of over 10 miles every week, you can run a half just about any time you want to. You may not run a PR, but you can finish the race. Today I tested that theory.
Last Thursday, I was looking at the Greater Rochester Track Club web site for results on the Rochester Runner of the Year series, and I saw they had a half marathon listed as upcoming for Saturday (today). Hmm. I've only run one race in May, but I've run at least 2 every other month this year. Maybe defend a streak? Online registration was closed, but registration would open again at packet pickup. Yesterday I drove over to the next county to see if it was still open. Registration was stuck in the 20th century, so I forked over most of the folding green in my wallet and filled out a paper form. That is likely why my name is mis-spelled on the results; I don't have the best handwriting in the world, and the lady taking my registration was clearly not a runner. (If she were a runner, she might have been familiar with my name; or maybe not.)
I had thought about the Buffalo Half tomorrow, but choked on the cost of a hotel room that would be needed for a race that starts at 6:30 AM. Canandaigua started at 8, allowing me to sleep in my own bed before a 45 minute drive to the race site this morning.
I had never seen the course before today. Yesterday I looked at the last half mile, and today I ran my warm up as an out and back on the last mile; but the rest of the course was new to me as I ran the race. I had studied the elevation profile, so I knew generally to expect to climb for the first 5 miles, go downhill fast during the next three, have a major hill around mile 8, and then have a boring dead zone before the uphill last mile.
Lined up at the start without a clear plan of what to do. The idea was to just go out, see how I felt, and run accordingly. There's the usual sorting out in the first few hundred meters. Count runners ahead of me. I'm sixth. Say what? Pass a pair of runners. Now I'm 4th. That can't last.
It didn't. Along about mile 3, a younger guy passed me. Then he passed the formerly 3rd place runner and ultimately ran out of my vision. So now I'm 5th. Let's see, when have I finished in the top 5 of a race open to everyone? Roughly never.
It was a pretty course. After the early uphill, there were some nice rolling hills. Then a climb to the high point at about mile 5. Then some serious downhill, that I later learned one of the locals uses to practice for the quad-killing aspect of Boston. I was not surprised when he told me that; I thought about it as I was running down that hill. Near the bottom was a gorgeous view of Canandaigua Lake. No pictures, because I find it hard enough to take pictures and run while running easy. While running at half marathon pace on a steep downhill curve on a road open to vehicular traffic, no way am I going to try.
The major hill was at mile 8, just as advertised. It was about as high as Cobb's Hill or Methodist Hill, a couple of hills I have run many times in training. Such a hill is more impressive 8 miles into a half marathon than it is on an easy training run. Oh, well. It was a hill. I got over it.
Back down near lake level. Run several miles with a nice view of Canandaigua Lake. No pictures. Along about mile 11, I caught up to the formerly 3rd place guy who had passed me on the initial uphill. He congratulated me as I passed. I didn't look back. Slog out mile 12, brace myself for the uphill. The uphill was on curvy roads, but the half mile or so of curves was closed to traffic. I ran dang near perfect tangents there, having previewed it and taken note of the tangents. Turn right, turn left, cross the mat, stop the watch. Garmin says 1:33:06. I later learn that official time was 1:33:06.15. Guess I had good timing when starting and stopping the watch.
Finished 4th of 261 overall, the first time I've finished in the top 5 of any race. Finished ahead of the first woman; this is only the second time that has happened. The guy I chased for 9 miles and passed at mile 11 finished 5th. After the race, I learned he was one of the names I have seen ahead of mine on race results several times. He ended up winning the M 50-54 age group. As expected, I won the M 60-64 age group. The three people ahead of me were 24, 23, and 40. (Darn! Until I found out about the 40 year old, I had a fantasy of being 1st Masters runner. Turns out there wasn't a 1st Masters award anyway.)
I'm very happy with my time, which is reasonable for a half marathon run on a late decision that isn't a target race. While my relative finish was very good, it should be kept in perspective. Canandaigua was a small race, on a challenging course with open roads. It is competing for runners on the same weekend as Buffalo, which has a much larger marketing budget and offers a flatter course with closed roads. So the competition was not as strong as I'd normally expect from a local half. But still . . . I had a good race, particularly since I ran much of it in a vacuum, with no runners close to me to either try to catch or to pace off.
The race was a fund raiser for the Canandaigua Schools athletic programs. Because it was a fund raiser, bling was relatively modest. I got a finisher's medal for the race, and a pint glass and sticker for the age group:
I could have taken the pint glass to a local pub (Eddie O'Brien's, as in the text on the reverse of the glass) for a free beer or coke. I don't do alcohol, and a free coke wasn't worth the effort of figuring out where this pub is. So the pint glass is now in my rotation of water glasses. The sticker is stored with my Boston 2017 sticker, with the idea that they can go on the trunk of my next car. I've already got a Boston 2016 sticker and an Oak Tree 2016 sticker on my current car, and that's enough to find it in the parking lot among all the similar-looking small silver sedans.
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
May 27, 2017 Canandaigua Classic Half Marathon (Canandaigua, NY) finished in 1:33:06
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)
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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
5/27-18
Total: 201.4
May Goal: Get through most of the last 5 weeks before taper healthy
Nominal mileage goal: 220 Miles.
Today's notes: Today's run was more brutal than I would have liked. The assignment was an 18 mile FFLR with the last 5 miles "at marathon pace." That's all fine and dandy, but after too much caffeine last night (I really shouldn't have caffeine after 1200) and not enough sleep, I knew it wasn't going to be "fun."
First 13 miles seemed to go by fast.... It was only later, when I checked my stats that I saw why. I averaged ~9:16 for those miles! WAY TOO FAST!! Felt good...Ha! I was just being stupid.....
.... Anyway, onto the business miles. Miles 14-18 ended up being something of a net downhill, due to the vagaries of how things ended up with running circuits around my town (I had something of a time constraint, so driving somewhere for a P2P run was out of the question, and the thought of the out and backs I have for the distance just didn't appeal to me, so 6 laps around town it was! Despite blasting out to fast, and running quad killing net downhill the last 5, I ended up averaging just under 9:02 for those miles.
I'll be totally honest, this run took quite a bit out of me, partially because of pre-run mistakes, but a lot because I just didn't run smart. This is the second to last Long Run in my cycle. Next week's (extended) 20 mile FFLR, I will be focusing on running smarter!
I hope you are all having a runderful day!
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 Trot6 -
Wow! Congrats@MobyCarp! You are having an incredible year!!1
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WhatMeRunning wrote: »Wow! Congrats@MobyCarp! You are having an incredible year!!
I'm going to echo this. @MobyCarp you are a total beast!1 -
A little over 10 miles after a late start this morning (72F and about 70% humidity - nice compared to what many of you are dealing with)! A lot of walking and some stops but some good running in between. I learned a little something about fueling and how I feel when I have something to eat even early on in the run. I realized about 2 miles in that I had eaten my pre-run food almost 2 hours before I actually got out the door and maybe that was why I felt so sluggish. I ate a bit of my Curate bar and a little while later I felt so much better. I did the same thing at 6 miles and I think it made all the difference in being able to actually finish 10 miles. Also MMR had issues around 4 miles and told me I was running 8 min miles! What!?! I stopped it and restarted it and then it was fine. What is weird is it shows my overall pace for those miles as 8 and change but when I look at the pace over time it is below 10 once and my overall average (from my watch and not MMR) with the walking was 12 and about where I expected it to be. I also did not count one of those miles in the overall distance because I knew it was not correct.
@HonuNui - I am in for the virtual! Don't tempt me with that ocean view and maitais! If it weren't so close to my daughter's wedding I would definitely consider coming in person.
@MobyCarp - Awesome race especially for just deciding on a whim to run it! Congratulations!
@RespectTheKitty - Love the baby geese picture! We have lots of geese and lots of nests but no babies yet.
Date........Miles.......Total
05/01......0.00........0.00 - Agility trial
05/02......0.00........0.00 - Rally/Obedience trial
05/03......4.78........4.78 - Del Mar run
05/04......4.14........8.92
05/05......0.00........8.92 - Spin class
05/06......0.00........8.92 - Spin class followed by Barre class
05/07......0.00........8.92 - Much needed rest!
05/08......5.68......14.60 - + Agility Class
05/09......6.22......20.82 - + Strength Training
05/10......0.00......20.82
05/11......0.00......20.82 - + Strength Training
05/12......5.63......26.45
05/13......8.64......35.09
05/14......2.00......37.09 - Dog Beach Mother's Day
05/15......5.28......42.37
05/16......5.28......47.65 - + Strength Training
05/17......0.00......47.65
05/18......5.47......53.12 - + Strength Training
05/19......0.00......53.12 - Migraine
05/20......6.62......59.74 - Terrible run...
05/21......0.00......59.74
05/22......3.40......63.14
05/23......5.40......68.54 - + Strength Training
05/24......5.46......74.00
05/25......0.00......74.00 - + Strength Training
05/26......5.20......79.20
05/27....10.32......89.52
My completed and upcoming Races - Let me know if you will be running too!
02/05/17 - Surf City Half Marathon
07/23/17 - San Francisco 1st Half Marathon
12/16/17 - San Diego Holiday Half Marathon3 -
@shanaber I don't know if it is because they are a few years old (the rechargeable batteries probably get worse with age), or if it is because I keep the volume up. Last time the Jaybirds died before I finished, it was about 2 hrs.0
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I want to be like @MobyCarp when I grow up- holy racing prowess Batman!4
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Adding in the 3.5 miles from this mornings trail run:
I am past due on replacing my trail running shoes. After the problem I encountered when I got the wrong shoes for road running (runner's knee), I wanted to get a gait analysis before buying a new pair. Though I do a lot more road running these days, I might not be able to get by that long before replacing these. I might have to find a running store closer than 5 hrs. drive that can do it when I'm free... or plan a trip. It might be worth it.2 -
Super job @mobycarp0
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Took a nice hike with my wife this morning. Some nice scenery and great weather.
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WhatMeRunning wrote: »@kgirlhart - You can stick with 5k's and get faster. Are you doing any speedwork faster than tempo intervals? Some sprint intervals are a good occasional workout for 5k runners. They don't really offer any benefit to 10k's or further, but can help for 5k.
I haven't been doing sprint intervals, but I will look into that.0 -
2---3.11
4---5.16
6---6.62
7---2.4 walk
9---4.64
10th-15th in Georgia- lots of walking and ghost tours.
14---5.23 beach run
16---4.22
18---4.87
20---5.42
21---4.26
23---4.53
24--- gym: stairs, abs, elliptical, Bring Sally Up
25---4.1
27---6.45 90°F (32C) feels like 104 (40C). Horrible attempt at running.
54.56/60
UPCOMING RACES
July 8- XTERRA Jurassic Trail Run, 5K. Glen Rose,TX
Dec 2- POOP trail run, Hoping for a half! Norman OK.
@HonuNui yes!!! That'll be the perfect place to get a tattoo. I'm in for the virtual run too! We'll see how serious DH is about making the Hawaii trip this year!3 -
Tonight I ran 5 KM after fasting the whole day for Ramadan. In the first 5 minutes I told myself I wouldn't make it but after a while I started feeling good and ended up beating my previous PB of ~0:26:00 by 15 seconds! My new record is 0:25:45! Getting closer to my first goal of 25 minutes!
I am getting payed on the 31st and the money should be in my bank account before the week-end . I am looking forward to buying my first pair of running shoes.
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WhatMeRunning wrote: »Anyone interested in a MFP Monthly Challenge team?
@WhatMeRunning I am in - if you set it up just let us know account / naming details so we can join.MNLittleFinn wrote: »Depends on what your long term goals are. // increasing base mileage is always a good start (it would help for future HMs too). If you want to stick with HM and shorter, you could work your Long Runs up to like 14 miles (past HM distance) to help build endurance.... So, I guess that's a long way of saying it really depends on what your goals are.
@MNLittleFinn & @MobyCarp Guilty of not doing the HM + Distance - which would definitely help my HM performance. I also am guilty of not following the 35% rule. Have had weeks where life/work interfered with my planned schedule and then would get the call from a fellow runner who wanted to knock off a 20km Training Run for their HM training cycle. Which made my LR 50% of weekly. Just a recipe for injury. As has been said we can be pretty stupid some times.
Will definitely have to up my Training cycle.The other way is to stay in shape to complete a half just about any time you want. To do that, you build your base up to 30 to 35 miles per week, and just keep running that far with a long run of at least 10 miles each week. That pretty much keeps you in shape to complete a half any time you want. If you want to complete a half comfortably, you might want to build the base a bit higher and stretch the longest long run up to 16 miles.0 -
juliet3455 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.
The look on the one ladies face in the background when she reviews the picture on her smartphoneHAHAHAHAHAHA!!!!!!! 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
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
. 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.
HAHAHAHAHA!! @Orphia, WRT this conversation, whenever you used juxtaposition all I could think about was junk to position. Clever word play?
@ctlaws44 Hahahaha sorry, not intentional, I'm not that clever!!
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10km DHT Press Run in Grande Prairie this morning. I did good - for me and for the conditions.
1st / 7 in AG. 57:41 10KR50-59M - 16/57 Overall 15/26 Men 05:46/km
2 weeks ago PB 54:29 - so 3 mins 18 secs off. Temp was scorching and a few nasty hills that ate a lot of people.
@honunui I had reviewed the weather forecast and applied a liberal coat of SPF40 as part of my pre-race routine/hydration & warm-up.
Went out with the same lady as 2 weeks ago as we run similar pace and could push each other a little bit to a better time, at about 2km she made a "strange noise" and jumped off course behind some trees and left her breakfast - yelling at me she was okay and for me to keep going. Made the turn at the 3km Aid Station and at 3.5 there she was outbound to the turn - one tough mudder, now a full km behind me. How Tough - she finished in
1:01:34 - 23rd of 57 - 1st/8 in her AG, and 5/31 for Ladies with a pace of 06:09/km.
The temperature kept building, people starting dropping into walk mode. Being a small field of only 57 it didn't take long and I was running all by myself. The course follows the valley of a small creek so it twists and turns meaning that you could only see 200 - 400m. Could occasionally see the front runners. At the hills I was able to charge up them since I live/train from the bottom of a Major River Valley. Reeled in a few front runners on the outbound at the 6km hill and after the turn on the opposite side of the same hill. Really tried to up my pace for the last 1.5 km but the heat had taken too much out of me and only managed to get a finish line burst in the last 200m, that strange boost you get when you can see the finish line.
For us Northern Folk Summer has hit in all her glory. 17 - 22C ( 63 to 72F ) today for this race.
Brutally hot when your not used to it. Had 2 people down with Heat Stroke, 1 major requiring First Aid, 1 minor required shade, hydration and electrolytes. Doesn't compare to the Temps / Humidity of so many of you in the southern states.Its currently 83 here with 79% humid. Time to embrace the suck.
05/01 0 km – 160 km - 0 km – YTD 420.15
05/01 11.5 km – 148.5 km - 11.5km
05/02 5.5 km – 143.0 km - 17.0km
05/03 10.0 km – 133.0 km - 27.0km
05/04 7.5 km – 125.5 km - 34.50km
05/07 7.0 km – 118.5 km - 41.50km
05/08 11.5 km – 107.0 km - 53.0km
05/09 6.0 km – 101.0 km - 59.0km
05/08 7.7 km – 93.3 km - 66.7km
05/14 9.9 km – 83.4 km - 76.6km 10k Race GP PB 54:29
05/16 8.0 km – 75.4 km - 84.6km
05/17 8.2 km – 67.2 km - 92.8km
05/20 11.4km – 55.8 km - 104.2km
05/22 10.0km – 45.8 km - 114.2km
05/24 5.5km – 40.3 km - One Hundred Nineteen.7km
05/27 10.2km – 30.1 km - 129.9km – 10 Km DHT Press Run 57:41 1/7 in AG & 16/57
@honunui I am going to sign up for the virtual run. As @skippygirlsmom said Thanks again for the sunscreen reminder! A good friend of mine had melanoma ( moles ) 15 years ago but it was caught very early and he received the treatment he needed. He now has 8 grand kids that he would have never had a chance to meet/mentor/spoil if he had not received the treatment.6 -
cburke8909 wrote: »I ran with MapMyFitness! Distance: 13.18mi, time: 01:53:50, pace: 8:38min/mi, speed: 6.95mi/h.
http://mapmyfitness.com/workout/2220318830
I have a few weeks until the official half marathon. I think I am ready. I am wondering if a sub 4hr marathon is too ambitious.
@cburke8909 Wow, that's a great time! That HM time bodes well for a sub-4hr marathon.
Sent you a friend request.0 -
@Orphia Great pics of nature. The last pic reminds me of an autumn day...maybe because of the orange color of the leaves in the trees. I love this site not only for the running support, and advice, but the great pics that get posted.
@ereck44 I'm in south-east Australia, so it's Autumn here now.
Now you'll start to notice I post at very odd hours of your day, and see some strange wildlife on some of my adventures.Any great books out there to help with the mental aspect of running long races? I know that there is a famous one called "The Inner game of Tennis" which discusses the mental aspect of sports (probably mainly tennis) which was written in the 1970's.
A friend has recently lent me her copy of "The Non-Runner's Marathon Trainer", and the bits I've honed in on first are to do with exactly that topic.
From Chapter 2, Part1, "Focusing on the Positive; "...But it doesn't matter."
"Whenever [...] negative phrases come into your mind or out of your mouth, we want you to add "but it doesn't matter" to the end of the sentence. Why? Because it really DOESN'T matter unless you believe it does. You can, and will, run anyway. And you will be really glad you did when you are finished.
Keep in mind that we want you to do this with regard to everything in your life, not just running. [...] So we want you thinking "...but it doesn't matter if you happen to slip and think or say something like "My boss is really getting on my nerves today," or "This driver in front of me is a real jerk."
The general idea here is that if we can develop a view of ourselves that includes the idea that we routinely overcome WHATEVER obstacles we face, we will, in fact, overcome most if not all of them."
[...] "our students are heard to say, "There are a lot of hills in this run, but it doesn't matter. [...] "The wind is really strong today, but it doesn't matter."
In Chapter 6, the book has a nice section on "Using self-talk to remain positive". I might write some of that out another day if anyone's interested.
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TLDR? My motto in life as in running is, "Challenge your thoughts. Don't believe everything you think."
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I did my 25 km run today (15.5 miles for you non-metric peeps) in 2:45:06. Feeling great!
Average pace 6 min 34 sec per km (10:34 per mile).
Took it nice and easy, and enjoyed every minute. It rained a bit, but that kept me cool.
Managed to get my fuelling right for a change!! Had water and a Winners gel at 10 km, 15 km, and 20 km.
My HM last week I wasted lots of time eating things like a muesli bar and black jelly beans, and because I can't seem to run at a decent pace and chew and breathe well at the same time, it really slowed me down.
Today I just swallowed the gels in three mouthfuls and only slowed down for 30 seconds or so, as opposed to a few kms with the muesli bar and jelly beans.
What a relief! Useful knowledge!
Of course there are pics:
The wattle is out:
And the Hakea:
And the shoes:
8 -
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
5/26 lazy
5/27 4.20
Total: 74.29
Ticker is my goal for 2017 and progress to date:
Thank you all for your support!
@Elise4270 .....maybe an "embrace the suck" tattoo...
@MobyCarp ...there are not enough superlatives
@skippygirlsmom ...sorry about your friend. Sometimes we (doctors) suck...
@juliet3455 That's the way it should be!
@shanaber I've had the same issue with MMR recently: shows me at sub 8 pace. Ain't no way that's real!
and a belated thanks to @9voice9 ....
upcoming races:
Volcano Rainforest Runs 10k 8/19
BlockThe Sun Run 5k Oct 14 (https://walk.aimatmelanoma.org/Hilo2017) (physical and virtual options available)
1 -
@MNLittleFinn
Pace Wristband Creator:
http://www.runnersworld.com/pace-calculators/pace-wristband-creator
Plug in your distance and desired time, and it gives you your splits, and you print it out.
I've used them several times for parkruns and some longer runs, and found them quite handy.
It might end up being a bit too long to stay on your arm if you use it for a marathon, though. 0 -
@HonuNui
I've registered and created a team.
Our team page:
https://walk.aimatmelanoma.org/Hilo2017/mfpmonthlyrunningchallenge
Hopefully that works and people can sign up and join the team from that link.
If not, when registering, you have the option to join a team during registration.
The team is called "MFP Monthly Running Challenge".
(You can choose either the virtual or physical run when registering too.)5 -
@juliet3455 A tough race, given the temps, but a great time!
@Orphia Fantastic pics, as per usual!
I fully intended to go for an easy run in the morning, but the weather forecast is predicting storms, so I decided to get a late night recovery run in instead. Keeping the heart rate down was a little tricky due to the caffeine that I've had today, so it ended up being an extremely easy run.
01 - 13.50
02 - 10.58
03 - 13.49
04 - 9.80
05 - 20.14
08 - 12.99
09 - 9.77
10 - 13.42
11 - 5.69
12 - 20.28
15 - 6.01
16 - 8.04
18 - 8.31
19 - 13.41
22 - 13.44
23 - 9.16
24 - 13.45
25 - 11.57
26 - 21.08
27 - 5.61
Total: 239.74 / 225 miles
3 -
Do you have this challenge each month? I've just found this and it sounds great. L0
-
May goal: 50 miles
May 28: 3.61 miles
May total: 50.58 miles
Goal met!!5
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