June 2017 Running Challenge
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*gulp*
So I did it, I registered for the "STOP DROP AND RUN" race. A fireman's obstacle course, which includes fighting a real fire. Guess I better consider putting some cross training in my plans with lighter fluid or something...
http://www.monacafire.com/5k/register8 -
This cold I started with on Friday night is still lingering and has really thrown my running schedule out of whack. I've got a 10k on Sunday, so I'm hoping to get a couple of gentle runs in before then, but I'm just so bunged up at the moment, I can't see them being a great deal of fun.
June Running and other stuff
6/1 - 6.6 miles
6/2 - rest
6/3 - 9 miles
6/4 - rest
6/5 - 6 miles
6/6 - rest
6/7 - 3 miles
6/8 - 3.5 miles (JPM Corporate Challenge)
6/9 - rest
6/10 - 3 mile hike (doesn't count for running miles)
6/11 - 6 mile hike (doesn't count for running miles)
6/12 - 6.2 miles
6/13 - rest
6/14 - 3.1
6/15 - 6.5
6/16 - enforced rest thanks to vile cold
6/17 - 2.5 mile very feeble walk just to get out of the house (definitely doesn't count for running miles)
6/18 - damn cold, still resting
6/19 - yet more resting. Sigh
Hope everyone else is having more fun than I am.1 -
@MoWheels and @azellz Welcome to the group!
@zdyb23456 Glad you like your new Garmin! You say you probably won't use all the features of it...I say give it time, lol.
After yesterday's harder effort, today was a nice recovery run, and even though I ran it at an easy pace, temps of 77F and humidity at 89% meant that it most certainly did not feel easy. Not. At. All.
And we're only at the start of summer. Yay.
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
15 - 10.33
16 - 13.52
17 - 11.27
19 - 13.52
20 - 9.10
Total: 186.35 / 225 miles
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@MoWheels - Welcome! Triathletes are every bit as welcome here as pure runners.
@azellz - Welcome to the group. Bummer about the weather in Phoenix. I don't think I've run in anything hotter than 91º F; an expectation of lots of days over 100º would have me checking out where I could pay to use an indoor track.
@JessicaMcB - Congratulations on finishing Banff! It sounds like you were in similar shape for Banff as I was for Boston. It's disappointing to not be healthy enough to do well, but take pride in managing adverse circumstances and getting to the finish line.1 -
Since my horde of PBs in Sunday's 15 km race, my right hamstring is hurting.
@PastorVincent what was that about DOMS?
I'm not going to complain... Instead of running, I did Yoga this morning, and will do it again for a few days.
I'm totally universalish and crystally sparkly Namaste more enlightened than everyone! My ego is so non-existent I've got the least ego out of everyone, beat that!
My third eye is a *kitten* neutron bomb!
Who's injured and wants to be spiritual as *kitten* doing Yoga with me?
Ooo! Do me! Do me! Haha!2 -
Wow! Long weekend for me = 12+ pages to catch up on!
6/1 - 4 miles
6/2 - Pre-race rest day. Ate some donuts for national donut day / carb load
6/3 - 13.2 miles. Damn HOT Dam to Dam half marathon! Race report forthcoming.
6/4 - Ow.
6/5 - Still ow. Had hoped for a recovery run, but decided against it when I got up.
6/6 - 4.3 miles.
6/7 - Unplanned rest day due to son's strep throat :-(
6/8 - 5 miles.
6/9 - 5 miles.
6/10 - 6.2 miles.
6/11 - Rest day.
6/12 - 5 miles. 78° and humid at 4:45 a.m.!
6/13 - 4.1 miles of track/speed work with a group. Then quick upper body weights. Again, 78° and humid.
6/14 - Rest day. Semi-planned.
6/15 - 5 miles.
6/16 - 5 miles.
6/17 - 6.8 miles.
6/18 - Father's Day with my Dad and brother.
6/19 - 5 miles.
6/20 - 3.4 miles.
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So I'm looking at the data from my run this morning. Garmin is reporting that my average cadence was 195 and my max cadence was 204. That seems really high? I'm pretty short at 5ft. Would that be why?
I have similar cadence numbers and I am only 5' tall also. I think there is only so much stride length we can get, so naturally we increase our speed by increasing our cadence. Just my thoughts on it. I have always had a high cadence.1 -
@JessicaMcB -Sorry Banff didn't go as planned. Sometimes it feels like the running gods are conspiring against us in every way. But I have so say, I admire your fighting spirit. Congrats on finishing!
@PastorVincent - I have said this many times before, but I am not sure if you were around, so I will repeat it. I think that the fast finish long run has been the most important part of my marathon training. So much so, that I now try to make all of my long runs fast finishes, or I at least try to make my last two miles faster than my average pace. On scheduled FFLR, I try to go all out on those final miles. It's proven to be a very effective tool in learning race management.3 -
@zdyb23456 Higher stride rate is a good thing.
Distance runners usually have shorter strides, so the only way to increase pace is to increase stride rate.
Here are some write-ups that might help:
Over and over, top runners maintain consistently high stride rates—and so should you:
http://running.competitor.com/2014/07/training/make-a-high-stride-rate-work-for-you_54957
Higher Stride Rates Linked to Less Injuries:
http://running.competitor.com/2011/01/sports-science-update/sports-science-update-increase-stride-rate-reduce-injuries_20876
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@JessicaMcB - Congratulations on the marathon! I bet the Banff marathon was hilly based upon my short visit there last year. But any slight incline is like a mountain to this Florida girl. I loved running in the temperatures, so nice compared to home.
Thanks to all my traveling, and not being able to bike on Sat/Sun I am finally going to meet my goal! But I miss my bike! I'll be back home end of July. Boston this weekend and then the next week we go to Barcelona, a cruise and Munich. I will get some running in for sure!
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
6/13 - 5 miles
6/14 - 5 miles
6/15 - strength training
6/16 - 5 miles on the boardwalk in Hollywood
6/17 - 5 miles same as yesterday
6/18 - 4 miles same as last two days
6/19 - 4 miles
6/20 - 5 miles
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@JessicaMcB - Your Banff run may not have gone as you would have liked, but I'm a little bit in awe that you were able to do it at all given all of those conditions!
You're amazing!
@zdyb23456 - When I am actually running I have a cadence of around 180-200, and have seen it go up to 220 on my sprints. It does not need to be exactly 180. I may be tall, but I have short legs.
I mean, look at mr profile pic. Those legs end right after the shorts! 5 -
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)!+ P90X3 Dynamix
June 15- 4 miles running
June 16- 30 minutes swimming (850m)+ P90X3 Isometrix
June 17- Rest Day
June 18- 6 miles + 20 minutes stretching
June 19- P90X3 Dynamix + 25 minute run/walk intervals with Stella
June 20- 4.1 miles + strength training +10 minutes stretching/PT
I got my run in this morning. I was excited to run in the AM again, but I found it hard to get going because I was so, so stiff. I did a few sun salutations after I got dressed, but I still did not feel ready to go, so I took Stella for her morning walk. I did squats and lunges during her sniff stops and that got me to the point where I felt reasonably loose enough to head out. The first two miles were slow going until my legs loosened up completely, and then I hit my groove. Final mile was 8:40, although that was negative elevation. I am still finding it hard to hit my pace on the hills. Cardio is fine, but the legs are still struggling.
I think I am going to need to start adding back some distance to all of my runs because I am finding that it takes me a lot longer now to get warmed up, but once I do, I am feeling pretty good. Do you morning runners find this to be true too? What tricks do you have to help you get loosened up and ready to go?
This evening I have another session with a trainer at the gym. Looking forward to it, as long as she doesn't make me do burpees!
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@JessicaMcB I would say that you had a very good time, all things considered. Well done.
As for me... after the HM on Sat., I'm wilderness backpacking until the end of June. I don't expect to have a great time, but it is my first (so a PR no matter what). My goal is below 2:30, but realistically am trying for around 2:15-2:20. After that, I'm going to focus on getting my nutrition back in shape first and worry about running 2nd. I do want to train for either a full marathon or maybe another HM or 2 along the way, but won't schedule or plan anything until I can get my fueling / nutrition dealt with first.3 -
https://runnersconnect.net/fast-finish-long-runs/
for those interested3 -
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@JessicaMcB Wow, sorry it was such a tough race, but you finished! Under the conditions that is exceptionally impressive! Well done!0
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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
6/15 - 3 miles of recovery
6/16 - 5K and 1 mile of warmup
6/17 - rest day
6/18 - 6 miles
6/19 - rest day
6/20 - shaping up to be a rest day
61 of 70 miles
Not sure if I'll get a run in today or not. I had to drive Skip to Nashville last night (almost 2 hours away), she had a 6:00 am flight to New Jersey today. Of course we went to bed late and I was wide awake at 1:30 so it's been a LONG day so far. For the first time, because of her age, I wasn't allowed to walk her to the gate
it was harder to watch her to go through TSA without me. When I knew the plane was in the air I headed to work (2 hours). I hoped to run tonight but it depends if I can keep my eyes open ha ha.
On a cool side note with nothing remotely to do with running. Skip went to visit a friend who was in the orphanage with her in Russia. They haven't seen each other in about 13 years. I wish I could have been there when they saw each other. They talk almost every day and I'm so excited for them.
@jessicamcb congrats on Banff. My boss's family is heading that way next week after a family wedding in the area. Looks beautiful from the pictures I've seen.
@pastorvincent stop drop and run looks very interesting, looking forward to hearing about it.
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Today's scheduled workout attempt was 3x1mi intervals at my estimated 5k pace. I say attempt because I have yet to finish much more than one mile at any pace that is nothing but running (because my comfortable easy pace is close to my estimated 1 mile pace). I am really focusing on getting 3 full mile intervals in, and getting comfortable running at a 5k pace. Yeah, I know, it's pretty pathetic! But it is what it is.
So, last time I tried my 3x1mi intervals, I did the first mile a little faster than I should have and was done after that one, only being able to work in another 400m after that before fatigue. This time I was really hoping to get a full second mile in, and if at all possible a third by controlling my pace with my Garmin. My estimated 5k pace is 10:34 so I set the run alerts to keep me between 10:40 and 10:35.
I did a 10 minute warmup at easy effort and ran my first mile. My 5k pace was a little bit awkward. I had to slow down to stay in it on that first mile, but I did actually manage to slow down every time my watch let me know I was going too fast, and I feel like I did manage to maintain my form. So that is a big win for me just feeling like my form did not break down, but I am still going pretty quick (for me). I averaged 10:35 on that first mile, right at my 5k pace. The fastest I went on that interval was 10:23 so I did not blow past my estimated 10:34 pace too badly on the fast parts.
After a half mile recovery, maintaining my HR in easy effort ranges, I started my second mile. Again I was pushing fast over the first 400 meters and for some reason found it a little harder to slow down, but I did. On the second lap around the track I was starting to really feel it but pushed on and made it the whole way without my watch telling me I was too fast. While I would like to chalk that up to pace control, by the third lap my watch was telling me I was too slow and I was not having any luck picking up the pace over the last half of that lap. I was feeling really spent so I stopped that interval at 3/4 mile. My average pace on that interval was 10:38, with the fastest pace at 9:57 so I pretty much blow up my 10:34 5k pace pretty badly on that interval and is probably why I did not finish it. That last lap around the track I was between 11:05 and 11:10 pace, meaning that to average 10:38 I spent a lot of time in that faster 9:57-ish pace.
I did a half mile recovery and could tell that another mile was going to be out, so I decided to get some more work in by doing 4x200m intervals at near full effort. Basically just run hard but not really pushing off with everything. Best way I can think to describe it. My paces on these 4 intervals were 7:52, 7:43, 7:53 and 7:15. By the end of these I was pretty well spent so I headed home.
Garmin recovery advisor says I need 24 hours of recovery, and I burned 826 calories over a time of 56:30 and total distance of 4.27 miles. So it was a fair workout. Garmin's Aerobic TE for this workout was 3.4, so decent.
I'm beginning to suspect I may not get myself fully 5k ready for a full 5k at 5k pace before the races get here. I'm going to keep trying, and if I don't make it, I'll find another 5k a few weeks later until I actually make it happen. Maybe during the race the atmosphere will help.
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
6/12 - 7.6 miles
6/13 - rest
6/14 - more rest
6/15 - 2.5 miles
6/16 - rest
6/17 - 2.5 miles
6/18 - 4.5 miles
6/19 - rest
6/20 - 4.2 miles
74.5 of 170 miles completed
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WhatMeRunning wrote: »Maybe during the race the atmosphere will help.
When I lived down south I had a running buddy that said a race was always good for at least 30 seconds per mile boost in pace.
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4.5 this morning in a very light mist, it was refreshing and leisurely.
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