June 2017 Running Challenge
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So the race results updated and I did even better than originally indicated, lol. 6th instead of 8th in my age group (out of 91), 28th instead of 31st (which matches the counting I was doing at the u-turn, lol) in overall females (out of 275), and 98th instead of 101st overall (out of 469). Woohoo!
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MNLittleFinn wrote: »@stoshew71 I reread your blog post on tapering and carb loading and found a conundrum for me. I'm quoting directly just to make it easier on me.. In the next 3 days, you will want to eat about 4 grams of carbs for every pound of body weight. (150 lb runner will need ~600 grams or 2,400 calories)
Here I made a logical jump, you equated that to ~2400 calories in carbs. So, taking that and reversing it, I got 4cal per gram of carbs, is that right?
So, taking my weight, I get 129x4=516g of carbs.... o, I get a calorie total of 2064, just carbs. Maintenance for me is something like 2040-2100 net calories, with fluctuations I'll be maxing out at somewhere 2500 net calories, with a 5 mile run on the Wednesday before race day, and around 2250 on Friday(5k fun run jogged with wife).
See my conundrum? I'd have to be at or near 100% (82% on Wednesday) carbs for the last 3 days to reach those numbers.... Now, I have no problem downing that much Coke (as your article says, LOL), but I'm wondering, would that still make it correct? I'm partially asking because I really do want to figure out how to do this right but, also, because I'm kind of geeking out over the math/science part of it, something I love.
Thanks
@MNLittleFinn - I am far from an expert on carb loading. It's on the list of things I need to figure out to improve my marathons. But I can answer part of this.
Yes, 4 kcal per gram of carbs. Also 4 kcal per gram of protein, 9 kcal per gram of fat, and 7 kcal per gram of alcohol. So for a rough estimate, you can have another gram of carbs for every gram of protein you eliminate, or 2 grams of carbs for every gram of fat you eliminate, and not materially change how many calories you are consuming. You still have to deal with the issues of needing some protein to maintain muscle mass, and needing some fat to help absorb the fat-soluble vitamins. That might not be such a big deal for 3 or 4 days, which is all you're worried about with carb loading.
It's not a huge problem to eat a bit above maintenance level for 3 or 4 days prior to a marathon. Even if you go on a See Food diet on race day after running 26.2 miles, you're unlikely to be way over maintenance for the week. Then you want to really control what you eat in recovery, because you won't be able to run as much as you did before the race. I'll defer to @Stoshew71 for the geek quantification of this thought, or perhaps he'll tell me I've got it wrong.3 -
Thanks @MobyCarp that makes perfect sense. You're way more of an expert than me, so i really appreciate your input.0
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June 4th run - 4.4 very hot miles
June total - 10.6/100
What a crappy run. It was 90 degrees out when I hit the path. That's what I get for sleeping in. I tried out my hydration belt today and it worked out fine except the water got warm toward the end there. Next time I will try adding ice.
I appreciate all the kind words about my failed race. I still feel like a failure, but I guess races are just not my thing. I still plan to do the HM training and run the 13.1 on my own.11 -
@RespectTheKitty you're no failure. You can/do run the distance. Running in races is more for the folks who get energy from the crowds, or want to test themselves against others. There's nothing wrong (and a whole lot good) about running just for running's sake. Keep at it runner!4
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K- so my first half marathon is in the books. Oh my goodness, can I just skip waking up tomorrow? I think it may hurt a bit.
Race was in Deadwood, SD. Was mostly downhill. Like strava shows 9/13 miles having 100+ elevation loss per mile. However, I am not sure how much of the time Strava actually knew what was going on, or where I was.
Things I need to work on if/when I try this distance or this type of race again:
1. Time pre race portapotty better. I spent 5 miles wishing I had had a chance to go one more time before the start, and the lines at the water stops were dumb... so this country girl may or may not have cut off into the woods mid race
2. Think of things like race start being middle of nowhere.... with no cell coverage...strava seems to be significantly off in terms of elapsed time (strangely somehow shorter?? and distance than official
3. Along with #2 I use pandora for music because I'm a Luddite and have never bothered to figure out how to use iTunes and have a play list...I had no music most of the race. Podcasts are fine for a short training run, but for 2.5 hours?? UGH!!
4. Actually stop when you notice big rocks in shoe... even if it's at mile 12ish and you're "almost done"
5. Running + ADD + pictures of pretty things... yeah, I Don't have that's kind of coordination
Things that went well:
1. I ran WAY more of it than I thought I could. I had run8 walk1 intervals set up. I don't think I took a walk break until mile 5, and only took half of them after that?
2. I paced well till the last mile or so.
3. I lived thru the darn thing!!
4. I beat my goal of 2:30
Based on the Daniels thingy you guys have pointed out before using last week's 10K- it predicted 2:27:28
Actual finish was 2:28:08. Sooooo take out my little dart into the trees, and it would have been right on point. Kind of incredibly on point actually.
Death by pictures to follow.
My friend is smart, and works as an OR nurse. She has discovered a brilliant form of "throw away clothes" for chilly race mornings.
This is my first race that hit double digit miles
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RespectTheKitty wrote: »June 4th run - 4.4 very hot miles
June total - 10.6/100
What a crappy run. It was 90 degrees out when I hit the path. That's what I get for sleeping in. I tried out my hydration belt today and it worked out fine except the water got warm toward the end there. Next time I will try adding ice.
I appreciate all the kind words about my failed race. I still feel like a failure, but I guess races are just not my thing. I still plan to do the HM training and run the 13.1 on my own.
I'm on my last week of HM training. I'll be running 13.1 on my own next Saturday. My friends think I'm weird to do all this running/training and not actually run a race. I ignore them. I have my reasons why and I don't care what they think - definitely a benefit of getting older7 -
June Running Totals (miles)
6/1 – 8.25 warm up, speed work, cool down
6/2 – rest day
6/3 – 12.18 solo + group run
6/4 – 7.21 easy with fast finish
June total to date – 27.64
Nominal Challenge Goal – 230 miles
Real Goals: Stay healthy. Train toward Rochester Marathon. Run McMullen Mile in under 5:50 on June 9. Run Medved 5K to Cure ALS in under 20:00 on June 18.
Today's notes – The training plan says 5 miles today, but I've been through this plan 3 times with various modifications to fit what actually happens. I know I have a one mile race on Friday, and that is likely to need me to reduce mileage on Thursday. So I planned to run 7 miles today. Shouldn't be a big deal, because I have considerable residual fitness from the Boston training cycle. Also, I had my strongest base going into a marathon training cycle this time, which means the weekly mileage targets are higher than they have been in past cycles. I'm more concerned with hitting the weekly mileage targets than with adhering to the specified workouts this early in the cycle.
I had a long day yesterday, was up early for church this morning, and really felt the need for a nap by early afternoon. So I didn't hit the road till 4 PM. The porch thermometer said 68º F (20º C), though Garmin reports 64º F. It was overcast, so that didn't feel too awfully warm; but it had rained this morning and the humidity was significant. It was just the kind of weather that could produce a miserable running experience. But it didn't.
For no reason I can identify, I was feeling great as soon as I started running. Yes, it was humid. Yes, I noticed that my sweat didn't evaporate as well as I would like. But I really enjoyed the day, took in the nice scenery (no pictures today, but many of the same places I posted pics of in May), and covered a familiar route with some rolling hills. I happened to be looking at my watch when I hit 7 miles, and it showed me at about marathon pace for mile 7. I still felt great, so I kicked it up to T pace effort till the next fire hydrant, less than 100m. Then I kicked it up to I pace effort till the fire hydrant after that, about 150 meters. Then I went for R pace effort to my driveway, about 100 meters. I ended up with mile splits of 8:17, 7:50, 7:47, 7:45, 7:47, 7:40, 7:31, and an average pace of 6:13 for the tag end beyond mile 7. Average heart rate was 125, max 146, with all of 53 seconds in HR Zone 3 and well over half the run in HR Zone 1. Not bad for just running by feel.
Of course I start dripping with sweat as soon as I stop running, but at that point I don't care. Walk a bit to cool down, do stretches in my driveway, and I'm fit to go inside and take a shower.
It could have been a sucktastic day, but it turned out to be a really enjoyable run. I'll take it.
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 (Fairport, NY)
June 18, 2017 Medved 5K to Cure ALS (Rochester, NY)
July 28, 2017 Karknocker 5K (East Rochester, NY)
September 3, 2017 Oak Tree Half Marathon (Geneseo, NY)
September 17, 2017 MVP Rochester Marathon (Rochester, NY)
November 23, 2017 Race with Grace 10K (Hilton, NY)
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New here and a little late to the party. I would love to join in on the fun! I'm going to shoot for 120kms for the remainder of this month. I just completed a 10k race and appreciate the opportunity to be held accountable in terms of continuing my running. This is great way to stay motivated!10
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@hanlonsk great race, woohoo on your time! I loved the pictures!1
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WK 5.29.17 - 6.4.17
M - 11.9 miles.
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W - 10 miles.
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F - 10 miles.
S - 13.1 miles.
S - 10 miles.
Total - 55 running Miles
Very pleased with this week. With no marathons until September, I just want to use a couple weeks of building a solid base before switching over to training.7 -
Congrats @hanlonsk! It sounds like your first HM went really well! It really is a long distance, one you should really feel afterwards your first time. That you ran so much more of it than expected is really impressive!0
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June goal: 50 miles
6/1/17: 3.5 miles
6/2/17: 1 mile
6/4/17: 4.3 miles
8.8/50 miles
Great run today. It was more humid than I would have liked, but still in the 70's so really nice for Texas in June. I saw lots of critters today too which is always fun. I even jumped over a snake. It was just a little grass snake, but I still jumped over it.
@RespectTheKitty I am sorry your race didn't work out, but as many others have said there is no reason you have to race. Just run when you want to. I hope your back is better soon and you don't beat yourself up. I've been reading your training reports. No matter what, you are Not a failure.
@KatieJane83 Great PR.
@hanlonsk Great job completing your first HM.
I always love the race reports.
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@hanlonsk great race report, and awesome job on your first HM!0
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Today was a full rest day. I think I might be addicted to running, I really want to go running. I won't though because my legs need the rest, I'm an overweight guy who runs 5-8KM as his workout, not an athlete who runs 10 miles to recover (yet). Tomorrow I am supposed to hit the gym so I won't be running until Tuesday.
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@garygse
Thank you for the advice and the recommendation I will check out the book. I don't think that will be a problem though because I don't plan at doing all my training at an easy pace (probably 3 easy runs out of 4), since I am currently focusing on the 5K. I also like to run a 5K every week or two weeks just to try to beat my PB.2 -
@hanlonsk - Nice race report, congrats on beating your goal time! And now you know why the rule of thumb for port-a-pots at a race is, get in line before you need to go.
Yeah. I do that bit pretty well. Friend has us trained to always stop at portopots. But we did that too far before the start of the race. I would have been fine for a 5k, or even a 10K... just not for 13.1. So, I will have to remember it is worth dealing with the crowd closer to the race start to not repeat that.1 -
Great race @hanlonsk! Great report and pictures and congrats on beating your goal time. Awesome!1
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