June 2017 Running Challenge

@skippygirlsmom - just trying to catch up and read your post about the girl from your church. Tragic. Lifting them all up in prayer. The ones who were just hurt a little physically are going to have a rough time.

This heat! I keep trying to tell myself I am going to be so much stronger pushing through but it's tough!
Got a lot of travel coming up and am hoping for better running weather.

6/1- travel day
6/2 - 5 miles
6/3- 4.6 miles
6/4- 4.2 miles + 18 miles cycling on rented bike
6/5- 5 miles
6/6 - 5.5 miles
6/7 - 6.1 miles
6/8 - 5.4 miles
6/9 - travel day
6/10 - 43 miles cycling
6/11 - 44 miles cycling
6/12 - 5 miles running + upper body strength
6/13 - 5 miles
6/14 - 5 miles

A real easy day today, and the temps didn't feel too bad either. Also, as it's a cutback week, I got to have another lie-in...it feels like I'm cheating somehow, lol.

01 - 11.39
02 - 21.12
05 - 13.44
06 - 10.73
07 - 13.43
08 - 11.43
09 - 21.15
12 - 5.66
13 - 13.16
14 - 7.10

Total: 128.61 / 225 miles

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
6/12 - 3 miles of recovery
6/13 - rest day
6/14 - 7 miles

48 of 70 miles

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)
6/11 - 13 mile slow, hottt, long run
6/12 - 8 mile rather hot run

June Total: 88.75/140
689.6 miles/2,017 miles - goal for the year

@hanlonsk thanks for the feedback about the odd chafing spot, I never would have thought of that!

@cameronheel congrats on running that 10k distance, you are going to rock a race in the fall for sure!

Got my 8 miles in last night, including a decent hill climb (trying to throw them in wherever I can, since I'm still nervous about the elevation gain on my HM a week from Sunday). It was 93°F when I set out, but had dropped to 86° by the end, and the breeze had picked up. That 6° difference and increased breeze, plus the sun getting lower in the sky, made SUCH a difference to how warm it felt.

Fortunately, the heat wave has broken, and we're only expecting a high of 84° here today. This means I should be able to survive tonight's Rockland Road Runners summer track workout, lol.

And, it's a taper week for me, woot! Will only be putting in 38 miles this week. (it still blows my mind that I'm using the word 'only' for a 38 mile week, wtf?! )

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)
6/12 = 4 miles & strength training
6/13 = Vinyasa yoga class
6/14 = 7.5 miles

I was struggling today - no idea why. It was humid and buggy so I ended up traumatizing myself again by inhaling another bug. I am probably going to end up with runners malaria/Dengue Fever/Zika/West Nile Virus before the summer is over. That's if I don't die of terminal bug asphyxiation on one of my runs.

In other news, the weather is supposed to hit a high of 100 for the first time this summer on Saturday. I scheduled a 5K -- It is going to be a hot, humid craptastic race. The Texas summer suckfest has begun.

(June miles to date) 78/150 (June goal miles)

Upcoming 2017 Races:
6/17 = Verns no Frills 5K
10/28 = Hill Country Halloween Half Marathon
12/10 = BCS Half Marathon

June 1- 2.8 miles(first run back!)
June 2- 30 minutes swim (800m)+ 30 minutes yoga
June 3- 3.6 miles+ 30 minutes stretching/PT
June 4- P90X3 Challenge
June 5- 32 minute swim (850m)
June 6- P90X3 CVX Cardio + 20 minutes stretching/PT
June 7- 25 minutes swimming (650m)
June 8- 30 min strength (back, shoulders, hamstrings and glutes), 28 min walk/run w/ Stella+ 10 min stretching
June 9- 30 min swimming (850 or 900m?)+ 15 min stretching/PT
June 10- Rest/ Travel day
June 11- 3.5 mile road/trail run + 15 minute stretching/PT
June 12- P90X3 Warrior+ 20 minutes stretching/PT
June 13- 4 miles + 20 minutes strength training+ 10 min stretch/PT
June 14- 36 minutes swimming (1000m)!

WhatMeRunning wrote: »

@lporter229 - ...or you could swim 950m next time and know that you averaged at least 900m each time!

Damn you @WhatMeRunning ! This morning after I hit my 900m possible distance PR, all I could think about was this post. So of course, I HAD to do another lap. And then, of course, I was ONLY 1 lap away from 1000m, so of course, I HAD to do another lap. Long story short, I swam 1000m today! It did take me an extra 5 minutes to get there, but it felt great to hit that mark...and know for sure that I did. Feels pretty good when I think back to my 500m swim just 6 weeks ago. Thanks for the added push!

I have also logged two runs since I last checked in. I did 3.5 miles at my BIL's in Greensboro on Sunday. I ran from his house down to the lake trail, did about 2 miles on the trail, then ran back. The run was way slow, maybe partially due to the late morning heat, partially due to the trail terrain, but the nice thing was that my legs did not hurt one bit!

Contrast that with last night's run. My left hamstring was nagging me from the get go. I managed to do 4 miles, with each one getting progressively faster as my legs loosened up, but it was a bit of a struggle as I realized that my left hamstring could probably benefit from some additional rest. The irony is that my right hamstring was the one that initially gave me problems. I think the left caught up as it was being asked to do all of the compensation work for the right. Boston was likely the straw that broke the camel's back. The good news is that the right one is probably about 90% healed (left, maybe 65-70%), so it does happen, just takes time. I will continue to take it slow and easy and pay close attention to my form. I may revisit using my Kinvaras, just to see if they make a difference now.

Total miles for month 13.9+ about 2 miles with Stella. So maybe it's about 150 miles short of where I started the year, but at least it's 13.9 miles more than last month! Looking forward to another P90X3 video this evening. Have I mentioned yet that I love these videos

Congrats on swimming a full kilometer @lporter229! That is amazing!

You know, you could swim 1150 meters next time and your average for all three swims would be 1000m each!

cburke8909 wrote: »

On the hydration, food, what should I eat/drink before and during training. If I understand this correctly for training it's ok to be at a healthy deficit.(You don't want to be so low you could be hurting yourself) You also need to train your body to accept and replenish during an event, so that doing so isn't a shock to the system and so you can figure out what will work. No pain, no gain and too much pain, no gain. I think for those of us who are new to this, its also a case of trying to figure out what's best for our bodies. Advice from our well informed veterans of the long run is wise but what works for them is not guaranteed to work for you.

It's okay to be at a *modest* deficit; you don't want to be targeting fast weight loss while training for distance running. The catch is, it can be hard to tell exactly what maintenance is as your activity level changes. Yes, I run more miles in the heart of marathon training; but I also back off more on my rest days. I target maintenance, and end up losing a pound and having to eat to regain it. Nice problem to have, I know.

It's something of trial and error to find what works for you before/during a long run. I tend to do long runs in the morning with groups, frequently as a pacer. I get up way early and have my full, normal breakfast, about 700 calories. Other people do well with minimal eating before the long run; it's common to hear someone say they'll just have a banana or some toast and peanut butter. Still others like to do some or all of their long runs fasted. You just have to try things and see what works for you.

As the long runs stretch longer, the issue of runner's trots can come into play. I've found that I need to watch how much fiber I consume the day or two before a half marathon or marathon, and I need to forego that cup of coffee and apple before a long run in the morning. But again, this is such an individual thing that you just have to pay attention to what your body does and learn what works for you.

Hydration - there is such a thing as drinking too much while running. The first sign is that you feel water sloshing around in your stomach. At that point, the best thing to do is just stop drinking until enough is absorbed that the sloshing stops. But under-hydration is more common in the summer. Carry water on your long run. Carry some form of electrolyte replacement. I use Nuun, which is popular. Some people do well with Gatorade. Some runners dilute Gatorade with water. Tailwind is the same idea, different company and marketing approach. The whole hydration/electrolyte/fuel issues while running are inter-related, and you have to try different things to see what works for you. One size does not fit all.

After the long run, you may be hungry. You'll want some more fluid and something to eat. If controlling your weight is an issue, you also need to control how much you eat post-run. Again, this is something of a learning process to figure out what will satisfy you and also not be too much to maintain a stable weight. After long training runs, I drive home and have total control of what I eat from my own kitchen. No problem. After races, what is offered varies by race. The further it is from what I normally eat after training, the harder it is for me to judge how much is enough. But too much water after a race is a non-issue; even if I overdo it, the worst thing that happens is I need to use the restroom pretty often.

Pastor Vincent slipping on a run because its hot God will understand but "No Ice Cream" sounds like a mortal sin to me. lol