June 2017 Running Challenge
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@Elise4270 - thanks for the repost. I was going to message @orphia to see if she could send the info to me!2
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6/1- REST
6/2- 5.2 Miles
6/3- 19
6/4- 4.3
6/5- 4.2
6/6- 3.2
6/7- 8.0
6/8- REST
6/9- 3.2
Total: 47.1
Goal for June. Finish Marathon training well, taper well and run Grandma's well
Nominal mileage goal: 100
Today's notes: Rest day today so, of course, I couldn't sleep this morning. I woke up with the horrible dreading feeling that I didn't really want to run my 9 mile FFLR.... Then I remembered today was Sunday, and I ran that run yesterday with no rel issues.... LOL.... That counts as a taper issue, right?
....
2017 Races Scheduled
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
Possible? 2017 Races
7/15- Eugene Curnow Trail Marathon
@Ohhim Thanks for the input on gear bags. My basic thought was dry clothes (shorts/shirt) sandals, and phone. I don't normally carry cash, but I was thinking, since I've done it on Long Runs, carry a CC and my DL in the back pocket on my shorts, so I have something with me at the finish, but I don't have to worry about losing it.1 -
Just found this thread...
Lets see June...
6/01 - 7.02 miles @ 9:53
6/03 - 10k Race - 50:56 - 8:14
6/03 - 5k Race - 27:06 - 8: 35 (back to back with 10k, 7 mins rest between)
6/05 - 6.51 miles @ 10:31
6/06 - 6.02 miles @ 9:39
6/07 - 6.02 miles @ 9:30
6/08 - 7.01 miles @ 9:37
6/10 - 15 miles @ 10:46
Summer Goal: Get my marathon pace below 9 minutes.
Officail Marathon PR: 4:11:28
Plan: I have no plan, no clue what I am doing. I just strap on my shoes, 3 or 4 water bottles, headphones and the focus on left, right, left, right, for as long as it takes. Figure my "short runs" of 6 -8 mils should be where I think about speed and my longish runs are just to keep some endurance.
Next Marathon: Pittsburgh May 2018.9 -
@VydorScope If Philly 2018 is your next marathon, that's tons of time. You're looking at dropping 37sec/mile in that time from your marathon time. I'd say that's doable, but I'll be running my first full in 6 days, so I'm not the most knowledgeable.... Welcome!1
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Date Miles MTD ------ ----- ------- Jun 04 5.0 5.0 Jun 05 3.6 8.6 Jun 07 3.7 12.3 Jun 09 3.6 15.9 Jun 10 5.1W 21.0 Bare Cove Jun 11 5.1 26.1
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6/1 - 8 miles (daily double: 3.5 & 4.5)
6/2 - 9 miles
6/3 - 5 mile recovery run
6/4 - GW Bridge Challenge 10k (PR - 53:43)
6/5 - 6.25 mile recovery run
6/6 - 9 soaking wet miles
6/7 - 8 miles w/summer track workout (4x1000m w/400m recoveries)
6/8 - 10 miles (daily double: 6 & 4)
6/9 - rest
6/10 - NYRR Mini 10k (6.3 miles - 58:09)
June Total: 67.75/140
668.55 miles/2,017 miles - goal for the year
So yesterday was another race! The NYRR Mini 10k (named after the mini skirt, lol). This is apparently the original all-female road race in the world, started in 1972. Starts at Columbus Circle, goes up Central Park West, then into the park across and back down. Very cool.
I knew I wasn't going to be getting any PR's. I had only had one rest day since my 9 day running streak, which had already included a 10k PR on a net-downhill course, it was a bit warmer, and this course was hillier. It was also a pretty big race, with over 8,000 runners, and so it was quite crowded. It looks like I added about 1/10th of a mile with all the dodging and weaving I did to get through crowds. This was a legit race too, with Olympian and World Champion-level competitors. First place went to a Kenyan woman, and second to an Ethiopian woman. In my age age group (30-34) I finished 502/1,717 and my overall placement was 2,199/8,481, so still pretty good, all things considered, lol. Final time was 58:09, with my Garmin recording a distance of 6.31 (all that dodging and weaving).
Today I have to get in a 13 mile long run, and I'm kinda dreading it, because it's a high of 94 today. I'm not ready for the heat!
I also just had the realization that as of tomorrow, I will have only 5 weeks until I officially start my marathon training plan!!! Eeeeeek!!!
Will update later today, provided I survive this long run I'm about to do, lol.
Running up Central Avenue West
Got a pink bagel and pink flower at the finish! The medal was pink too, lol
Bling!
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@KatieJane83 Great running! And that sounds like a great event.1
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Great race @KatieJane83!
Date :::: Miles :::: Cumulative
06/01/17 :::: 2.4 :::: 2.4
06/02/17 :::: 0.0 :::: 2.4
06/03/17 :::: 8.4 :::: 10.7
06/04/17 :::: 3.1 :::: 13.9
06/05/17 :::: 3.3 :::: 17.2
06/06/17 :::: 3.5 :::: 20.7
06/07/17 :::: 5.0 :::: 25.7
06/08/17 :::: 0.0 :::: 25.7
06/09/17 :::: 3.6 :::: 29.3
06/10/17 :::: 7.8 :::: 37.0
06/11/17 :::: 7.5 :::: 44.5
Goal = 100 miles
Unintended second long run today - or run/walk really. I volunteered for our YMCA 7@7 Trail run, planning to be a course marshal, but ended up being the "sweeper" and running with the last runner for the whole course. It was a tough course with lots of hills, including one famously known as "Hernia Hill". Garmin says 727 feet elevation gain. Felt like more! It was getting pretty hot out there too - started at about 73 degrees and was over 80 by the end. The pace really varied, and we walked a lot of it, but I'm still counting it as a run. I was so glad the last runner wasn't any faster (and she was glad I was there to run with her) because I would not have had it in me to do much more given how hilly it was and having just run my long run yesterday.
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Today's easy 4.5 mile run was at my adjusted HR levels, resulting in an overall slower pace, and more frequent walking, but it went well and the average pace doesn't look too terrible given the temps outside today.
I still have a lot of changes to make, I noticed after my run that the reported HR zones on Garmin Connect were based on my old ones, so all of the HR based data on todays run is basically wrong. Strava and Sport Tracks will also need updating.
Yesterday I took an unscheduled rest day since I realized I had been training too hard for several weeks, and also because of the maximum effort sprint intervals I had done recently. I slept in the last two nights, getting some amazing deep sleep, and this morning I read my resting HR for the first time in a few weeks. It was right on target at my normal 48bpm for my fully rested resting HR. That was reassuring.
So as for a target 5k event 6 weeks from now, it just so happens that the San Francisco Half Marathon is 6 weeks from today. I don't plan to try and race that one, I want to enjoy the scenery and take it all in. I signed up for a 5k the weekend before that on Saturday 7/15, so my target race is 5 weeks out. I also signed up for another 5k on Independence Day 7/4 because it is practically in my backyard, I've run it every year since I learned about it, and it can serve as a practice race.
6/1 - rest
6/2 - 3.1 miles
6/3 - 13.1 miles
6/4 - 4.5 miles
6/5 - 9 miles
6/6 - 4.5 miles
6/7 - 6 miles
6/8 - rest
6/9 - 8.5 miles
6/10 - rest
6/11 - 4.5 miles
53.2 of 170 miles completed
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6/2 - C25K W4D3 2.3 miles
6/4 - C25K W5D1 2.7 miles (includes walking after)
6/6 - C25K W5D2 2.1 miles
6/9 - C25K W5D3 2.1 miles
6/11 - C25K W6D1 2.1 miles (excludes cooldown)
10.3 out of 20
Plenty of time today, and I hate making my turnaround in the middle of a run leg, so didn't turn around until after the 8 minute run. Except I hit the end immediately after meeting the only other pedestrians I'd seen this morning, walking in the other direction. Didn't want to turn around and be right behind them, so walked about a minute first. They were also doing a walk / run combination, so were actually quite far in front of me at that point.
At the start of the cooldown, I started a new timer, so I'd know my walking speed and could back into my running speed, rather than plugging guesses based on perceived exertion into a spreadsheet. It turned out to be 15:04; my guess would have been 16 or maybe even 17. Not bad, considering the last time I knew my walking speed, I could only get to 15:00 at maximum effort, with my pace person haranguing me to walk faster.
That means my run legs were at 12:45 for a slow, easy pace, which I am also pretty happy with.
When I was a preteen, my dad was an ultrarunner; he switched over to distance cycling due to knee issues. Apparently, that exposure sticks with you, despite the passage of 30 years. When I hear "left" from behind me, my left hand reflexively flies up in a wave of acknowledgement.
Vacation next week, so I will run again on the 19th or 20th, depending on how late we get home on the 18th.6 -
Had my first 60-minute run yesterday without stopping. Ran 5.20 miles at 11:35 per mile. Overall it felt pretty good, although a struggle at the end for sure.
June: 19.01 / 5015 -
6/1 = Gym day; 3 miles on the treadmill and 40 minutes of strength training
6/2 = 6 miles
6/3 = 6 miles & strength training
6/4 = 13.9 miles (run/walk)
6/5 = 8.1 miles & strength training
6/6 = rest day
6/7 = 8 miles (with 6 - 5 minute speed intervals)
6/8 = 5.5 miles
6/9 = 6 miles
6/10 = Hatha yoga class
6/11 = 10 miles (run/walk)
Ten miles on a gorgeous Sunday morning with the ladies running (/gossip) group. My hips and hamstrings have been tight and my Achilles heel has been a little sore this past week. From the speed intervals last week? I cut my run off at 10 miles and I skipped gym/strength training yesterday -- went to yoga instead. My legs are feeling better but I might dial back my mileage a bit this week just to be on the safe side.
Oh! I registered for another half marathon in October. I can now put my upcoming races in the bottom of my posts like all the cool kids in the group!
(June miles to date) 66.5/150 (June goal miles)
Upcoming 2017 Races:
6/17 = Verns no Frills 5K
10/28 = Hill Country Halloween Half Marathon
12/10 = BCS Half Marathon4 -
Congrats @shrcpr on the full hour run! It's a big milestone for sure. From the sounds of it, you now know your lactate threshold pace, and if you were measuring your heart rate then you can also find your lactate threshold HR. Both of these are key in determining proper effort for various training runs, if you are looking into any of that.
@amymoreorless - Be careful with that achilles. One thing that really sucks about tendons being strained is that they take so much longer to heal than muscles and are a lot more sensitive to continued stresses. Low impact active recovery is better for them than RICE, but less is more.
@allyphoe - There is zero chance I would have tolerated that walking pacer over a 15:00 walking pace! I can generally do 17:00 to 20:00 walking, and am running (run/walking) in the 14:00 to 15:00 range depending on distance. So, yeah, that person would not have found me to be pleasant company hearing that! If they had nuts theirs would have been threatened by my slow feet.2 -
June 10 - rest day with some light strength training and walking.
June 11 - 5 miles steady run. 2nd time completing this distance without stopping or walking.
June total - 30.9/50
On another positive note for the first time in over 20 years, yesterday morning my weight was under 180 lbs. When I initially started C25K in Dec of last year I weighed over 225. As someone else earlier in the thread said, I have switched from running so I can lose weight to losing weight so I can run improve my running. Hope everyone is having a great weekend.12 -
Bamburgh 10k today and I got a PB. 57.17 on my little legs
I'm over the moon!11 -
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I started clocking my KMs after a 10k race last weekend.
June 4-10km
June 5-rest
June 6-5km
June 7-5km
June 8-6km
June 9-4km
June 10-rest
June 11-10km
Gearing up for a 10 miler in July. This is keeping me accountable! Great forum. So many awesome and committed runners!4 -
6/1 - 6 miles
6/2 - 4 miles
6/3 - rest day
6/4 - 7 miles
6/5 - 3 miles
6/6 - rest day
6/7 - 4 miles (the Big Run 5K and warm up)
6/8 - unscheduled rest day
6/9 - 4 miles
6/10 - 3 miles
6/11 - 7 miles
38 of 70 miles
7 hot miles. We got the greenway and Skip said "Coach said 3 miles for me" I said I thought you had to run 7, she laughed and said nope, have fun! It was 80F when we started. ugh
A box of rocks was left at the greenway with instructions to make a message and post it on facebook. Cute idea.
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@katiejane83 great run love the medal.
@allyphoe I always put up the hand on the side the person passing me yells out too. To let them know I hear them and know they are there.
Today at the greenway I wanted to knock this chick off her bike. Every time she passed me she was literally within 2 feet of me. I'm running in 1 foot of space as far right as I can be, she doesn't say a word coming up behind me and it didn't matter if she was coming towards me or passing from behind. I wanted to reach out and push her off the freaking bike. Stupid *kitten* head.7 -
I'm back!!! Just been out for my first run in about 6 weeks, during which time life has been getting the better of me! Ended up with 6.5km, and although the legs were fine my CV fitness was completely shot - even the 2% inclines felt really tough, but I was pretty pleased with my overall pace.
I've got a HM booked in exactly 4 weeks - today gave me some confidence I might be able to complete it if I put the effort in over the next 3 weeks (though won't be threatening the time from my first HM) but will see how the next couple of weeks go.
So, having been away for a while and missed the first 1/3 of the month, I'll set my goal to 60km. If I get back into the swing of things and decide to go for my HM then I should reach this but we'll see...
NB: I'm not even going to try to catch up on all I've missed but I hope all your runs/races are going well and those of you injured are making positive steps towards recovery.
~~~
On another note, I'd always used Runtastic to map my runs as liked the interval feature when I started out via a modified C25K. Knowing many of you use Strava I thought I'd check that out and had both running (on same phone) during my run. Was quite surprised how different the results came out, even accounting for the fact Strava was recording for 11seconds longer than Runtastic!
Runtastic: 6.49km; 62m climbing; 511 kcal
Strava: 6.7km; 71m climbing; 624 kcal
Interestingly my weight is listed as lighter in my Strava profile (75kg) than my Runtastic profile (76.7kg) so surprised the calorie figures are so much more. I know they're all estimates anyway, but whilst I'm still trying to get down to goal weight I'll probably stick with Runtastic. Maybe I'll join you all on Strava in a few months time!
Upcoming Races:
9-July: Southend HM2
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