June 2017 Running Challenge
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Totally can't type and it made two posts- edited and sorry0
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@KatieJane83
My two cents on hydration packs and chaffing issues
as carrying water is my security blanket, and I use a camel back a lot- the area that it will rub that you aren't expecting is on your arms, as they swing past your side where the straps are-
I actually usually wear a men's tech shirt when I use my camelback because men's shirts have longer sleeves, and come down far enough to cover the right part of my arm. But just as a heads up on that so you can plan ahead to prevent a strangely placed chaffe
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1---5.06
3---6.31
4---6.29
6---3.69 walk
7---4.37
9---3.76
10---6.34
11---5.19
13---3.64 ugh... 95° why am I not acclimated yet?!
44.56/70
Upcoming races
June 17th Turtle run 5K
AIM for the Cure- 5K, virual run
July 8- XTERRA Jurassic Trail Run, 5K. Glen Rose,TX
Dec 2- POOP trail run, Hoping for a half! Norman OK.
Pre-op PR's
1 mile 8:27 5k 24:42. 10k 1:00.52. HM 2:17.28
Post-op Training PR's
1 mile 10:50 5k 37.46 10k 1:20.255 -
6/1 - 5.20 miles (also starting a diet change to increase carbs slightly)
6/2 - rest
6/3 - 9.00 painful and slow miles in sweltering heat with the sun beating down
6/4 - rest
6/5 - 5.25 miles not as hot as Sat., but still hot (need to stop making excuses for slow pace)
6/6 - 5.37 miles - early am, so started out dark, but nice and cool out
6/7 - 5.00 miles (early am, nice and cool again... had to add some distance to get up to the full 5 miles)
6/8 - 13.18 miles (started out 3am and tired along with GI distress, terrible pace but stuck with it - improved as I got to the last few miles - average total pace 11:13)
6/9 - rest (backpacking in evening, not counting non-running miles)
6/10 - rest (backpacking, not counting non-running miles)
6/11 - rest (backpacking, not counting non-running miles)
6/12 - 6.60 miles, fairly warm, totally new area while traveling for work, slow average pace
6/13 - 6.93 miles, still warm, new area (paved trails mostly today), slow - need to work on that speed
6/24 - Glacier National Park HM6 -
WK 6.12.17 - 6.18.17
M - 10 miles - Very warm day !
T - 7.1 miles - Low on energy tonight.
W -
T -
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S - * Half Marathon planned near CBus Ohio.
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Total - running Miles * Goal is a 55-60 mile running week.6 -
June 12- rest day, though not really as I sweat myself silly mowing the yard in 90 degree heat after work.
June 13 - 6.25 miles. First time running 10K without stopping. I started out planning to run 5 miles and was pacing them between 10:30 and 11:00. It was not overly hot this evening (84) and the sun was hidden behind a low cloud deck and my legs felt good, so I pushed on. Finished the 10 k in 1hour 3 minutes. I did not feel overly exhausted at the end. I'm excited to have accomplished this as I want to enter a 10K race in the fall and now I know I can complete the distance.
June total - 37.1/50
Happy trails runners.14 -
cameronheel wrote: »June 13 - 6.25 miles. First time running 10K without stopping. I started out planning to run 5 miles and was pacing them between 10:30 and 11:00. It was not overly hot this evening (84) and the sun was hidden behind a low cloud deck and my legs felt good, so I pushed on. Finished the 10 k in 1hour 3 minutes. I did not feel overly exhausted at the end. I'm excited to have accomplished this as I want to enter a 10K race in the fall and now I know I can complete the distance.
Congrats! Great job!
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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
06/12/17 :::: 2.8 :::: 47.4
06/13/17 :::: 4.0 :::: 51.4
Goal = 100 miles
Over half way to goal on the 13th! Tonight was the dreaded hill repeat workout. At least the temps went down after a bit of rain but it was pretty muggy (and buggy). The hills we did were a trail and the footing was kind of mushy/gravelly and I found it very tough. We ran up a long hill, easy back down, ran up a short hill, back down and repeat for 20 minutes (the marathoners did 30). With warm-up and cool-down it came to 3.99 miles for me. Why didn't I do .01 more miles? Whatever, I'm only showing 2 one decimal place in my spreadsheet so it's 4.
Tomorrow I get to report for jury duty and I think it will be my rest day. We'll see how that goes and hopefully it won't interfere too much with getting the rest of my running in this week.
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lporter229 wrote: »Ok, I am probably going to sound like a petty little *kitten* here, but I am surprised that the BAA would accept this as a qualifier course. Even though this is probably the fairest solution to the problem, it does allow the runners an untimed rest and recovery stop as they wait for the train to pass. As nit picky as the BAA can be sometimes...
@lporter229 No you don't sound like a kitten. My wording was probably bad/misinterpreted.
I don't believe Banff is a Certified BQ course - at least I haven't found anything that says it is. I just remember the Marathon in the US(?) where an un-scheduled train showed up and destroyed the BQ hopes for so many athletes.
I just thought it was good that Race Director and Board members realized the potential for the conflict and came up with a functional solution - also it will give race splits making it hard for course cutters to get a Validated Time. A rest period caused by a Train could be seen as an unfair advantage - but the Marathon runners I know say that if they stop it takes them a while to get back into the rhythm/pace of the run. More than anything I think it depends on what distance you have already completed because that has such a big effect on your mental state.
I believe @MobyCarp said it best - There really isn't anything that can be done that is fair to everyone.
My read on it is they would deduct the Time Waiting between mats, not the distance between mats as you have completed the distance. Since there will be course marshals at the tracks I don't see people standing around just to bank some rest time. As long as they don't have an aid station there - then it does become a big advantage for those stopped by a train.1 -
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
6/5 – 7.07 easy
6/6 – 11.05 warm up, speed work, cool down
6/7 – 7.38 group run
6/8 – 5.33 warm up, easy speed work, cool down
6/9 – 3.01 warm up + McMullen Mile
6/10 – 15.01 group run 6 + solo run 9
6/11 – 10.01 hot and sunny
6/12 – 10.06 hot with hills
6/13 – 8.64 warm up, speed work, cool down
June total to date – 105.20
Nominal Challenge Goal – 230 miles
Real Goals: Stay healthy. Train toward Rochester Marathon. Run McMullen Mile in under 5:50 on June 9. [Done, 5:44.9] Run Medved 5K to Cure ALS in under 20:00 on June 18.
Today's notes – It wasn't as hot today, but summer humidity has arrived. Mowed the lawn this afternoon, didn't work all that hard at it, and ended dripping with sweat. By the time I headed out to club practice, a few showers had come through. It felt comfortable standing around, but I knew that as soon as I started moving the sweat would flow.
It turned out to be 72º F (22º C) for this evening's run. The warm up was uneventful, had a nice conversation with a guy I don't usually run with. The workout on the board for running Medved 5K to Cure ALS was 800 at T, then 2 sets of 15 second cutbacks starting at 1:30. That sounded pretty light to me, so I went for the marathon workout on my plan: 4 x 200 at R (rep pace) w/200 recovery; 2 x 1600 at T (threshold) w/200 recovery; 4 x 200 at R w/200 recovery. The theory of structuring a workout this way is that you get tired from the 2x1600 at T, then the effort of sustaining R for the second set forces you into good running economy, i.e. good form.
The first set of 4x200 came in between 40 and 41 seconds. The second set came in between 41 and 42 seconds per 200. I figure the second set is closer to where my R pace belongs, and I should be closer to 85 seconds for a 400. Do the math in my head: 4 x 85 seconds = 5:40 for a 1600. I ran a mile in 5:44.9 last Friday. Figure a couple seconds for the extra 9 meters, and 2 to 3 seconds for not being able to sustain the 400 pace for a mile, and it's consistent. Now I know where my R pace really belongs.
Ran my cool down and felt great, aside from the fact that my clothes were soaked from the showers during the track workout and the sweat from all the humidity. Oh, well. At least it wasn't hot.
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) finished in 5:44.90, PR for mile
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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K- I finally ran again after my half last week. It was Wednesday before I felt human again, and then schedule made a run unlikely the rest the week. I intended to hop on the wagon again yesterday, but was hunkered down for shelter in place mode for tornado and other nasty weather warnings.
So-
June 1 -2.3
June 4 13.6 Michelson trail half
June 13- 4 - 2 sets of 2 mile treadmill interval runs as I still wasn't convinced I trusted Mother Nature enough to go outside, one this morning, one tonight before weights
19.9/75 - i have some catching up to do
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Not sure about where they stand among XC/T&F schools, but Mercer (Macon, Georgia) is a REALLY good school and not SO far away. And my wife and I love to treat college students like our own kids.skippygirlsmom wrote: »We made plans to visit a few colleges next month. Looks like she'll talk to the XC/T&F coaches at both.
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I'm getting tired of not running (without a good reason, and kitchen renovation that removes the washer/dryer doesn't count as a good reason). I hope that by Friday (when I'm taking a day off) I can be back to at least a few miles. GRRR.5
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June Goal: 95 miles
6/01 0
6/02 5.0 - 9:09 m/m 153 HR
6/03 4.0 - 8:47 m/m 156 HR
6/04 5.0 - 8:56 m/m 154 HR
6/05 0.0
6/06 5.0 - 3 miles of .5 mi intervals with a 2 mi easy jog cool down - 8:42 m/m 139 HR (pace is intervals only, HR includes wu/cd)
6/07 3.0 - 7:57 m/m 154 HR
6/08 4.0 - 8:49 m/m 151 HR
6/09 0.0
6/10 3.0 - 8:53 m/m 149 HR
6/11 5.0 - 9:05 m/m 147 HR (Ran too late in the day and ran out of gas about 3.5 miles and walked the last 1.5 miles)
6/12 0.0
6/13 0.0
Total: 34 miles
2017 Races
02/25/17 – Mardi Gras 5K - 26:06 (not official course)
04/01/17 – Jadon’s Hope 10K - 53:23
04/22/17 - Garmin Half Marathon - 1:58:24
06/18/17 – Father’s Day 10K
07/04/17 – Freedom Run 10K
08/05/17 – Spencer Duncan Make it Count 5K
08/12/17 – Run for the Raptors (trail) 5K/6.7M ??
09/10/17 – Plaza 10K (Heartland 30K Series)
09/16/17 – Kade Meyer Celebration 5K
09/17/17 – Paulina Cooper Dot to Dot 10K (Heartland 30K Series)
09/24/17 – Broadway Bridge 10K (Heartland 30K Series)
10/01/17 – WWI Museum & Memorial 8K Double Run (5K+3K)
11/19/17 – Pilgrim Pacer Run Half Marathon
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Quick question... since the warmer weather, I have really been dragging in getting through my runs, albeit partly my fault for waiting until about 10a for my weekend runs. I've been trying to stay hydrated throughout the days drinking 10-12 cups of water a day. I've also been focusing on trying to finish the day more balanced with my macros, but has still been a struggle to hit the protein goal. So, now for the question... electrolytes... is there any benefit to drink a sports drink before a run or is it strictly more effective to drink afterwards?
I have taken a couple days off from my running to give my body a little break, but plan on getting back to it tomorrow.3 -
June Goal - make myself get up at 4am to get in a run at least one day per week.
June 2 - 6.7 miles of gravel road hills
June 3 - 5 miles of even steeper gravel road hills.
June 4 - 7.1 miles - before a hike with weighted backpack
June 6 - WooHoo I did it! Ran before work! 5.1 miles at 5am - 72 degrees and 90% humidity
June 8 -Weight training and then Spinning class.
June 10 -10.1 miles -
June 11 - 8 miles before a hike with a weighted backpack
June 13 - 4.2 miles - before work run!!!
Ok - hope I am not double posting - But I managed to get up early yet again to get in a run before work! I hope that getting up that early to run starts to feel easier soon,
Total - 46.2 miles[/quote]
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Ran for the first time using Strava! I just came off of 2 days of rest so my easy run was a bit too fast, I normally run a bit faster than 10 min mile and I was running close to a 9 min mile. I felt great and full of energy though, even if I was breathing just a tiiiiiiny bit too hard for an easy run. +7.75 KM and getting closer to smashing this month's goal.
5 -
Ended up meeting friends mid-day to run, and it was about 90 w. humidity so we ended up heading into the woods/trails right away to try to escape some of the heat. Still, only got through about 9 miles, and I accepted a 1 mile car ride back to the gym as I was spent, and still had an intense swim workout on the schedule for later this afternoon (along with my usual bike commuting).
Definitely being much more careful on the diet as well, as I finally got down to 159 on the scale, and really want to race my late August Ironman at the 150lb mark in order to have a remote shot at Kona (Ironman 140.6 World Championships).
6/1 - 2 miles
6/3 - 3.5 miles
6/4 - 13 miles (1:36 run @ IM Raleigh 70.3)
6/6 - 3 miles
6/7 - 7 miles
6/8 - 3.5 miles (post ride)
6/10 - 10 miles
6/11 - 12 miles
6/12 - 10 miles
6/13 - 9 miles
Total: 72 miles
Goal: 180 miles
Remaining: 108 miles
2017 Race Schedule:
1/29 - Chilly Willy Duathlon (1:07:48 - 20:05 1st 5K/21:16 2nd 5K - 1st AG, 3rd Amateur)
2/5 - Best Damn Race 1:50 pacer
5/5 - Pittsburgh Marathon (withdrew at mile 16 - 1:32 split @ 13.1)
6/4 - Ironman 70.3 Raleigh - 4:43/1:36 run - Qualified for Ironman 70.3 World Championships
8/25 - Ironman Coeur D'Alene
9/10 - Ironman 70.3 World Championships9 -
Tough run today, I was just too tired so it became more of a walk punctuated with bits of running. My legs and feet were just not having any part of it. I was tired going to the gym too but as we got into the workout I felt better and better. Now I am exhausted and so glad tomorrow is a rest day!
Date........Miles.......Total
06/01......0.00........0.00 - Unplanned rest/life day
06/02......6.06........6.06
06/03......0.00........6.06
06/04......6.51......12.57
06/05......3.45......16.02 - + Agility class
06/06......4.27......20.29 - + Strength Training
06/07......0.00......20.29
06/08......5.45......25.74
06/09......5.80......31.54
06/10......0.00......31.54
06/11....13.24......44.78
06/12......4.03......48.81 - + Agility class
06/13......5.01......53.82 - + Strength Training
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
10/14/17 - AIM for the Cure Melanoma 5K Walk/Run
12/16/17 - San Diego Holiday Half Marathon8
(sorry, I had to say it)
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