June 2017 Running Challenge
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@BettyM1017 thanks. Waiting for the girl to get up to run today. Her running coach is showing her no mercy while we are here. She let her cross train all last week while she was in PA visiting her friend. Nothing like 77F with a feel like of 91 lol2
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Congrats on achieving that run! And don't worry, as time goes on, you'll just accept fatigued legs as the new norm, lol. Nah, just kidding...recovery time gets a lot better as overall running fitness improves.Day 3 week 5, they threw an unexpected challenge - run 20 minutes straight. I managed it and only thought I'd never make it every minute of the twenty haha. Challenge met, yay, so now I'll see how much further I get before the end of the month. Two mornings later and the upper legs are still a little sore from that 20 minute run, they'll just have to get used to that.3 -
PastorVincent wrote: »MNLittleFinn wrote: »Recommendation from several ultra runners. It's overkill for 50k and marathon, but they said thst I'd I want to go to 50 mile and further I'll be glad to have it. It had thr features I wanted too, so with the endorsement of folks with WAY more miles than me, I went for it. I still have to see how I like it's feel, so there's a chance that I won't like it when I get it, but it arrives wednesday and I'll test it out.
Yeah, I would want to find a big running store that carried these things and try them on at least before I got one. Still not sure I see myself running an ultra. Finding time to train at Marathon distances is hard enough.
I'd love to be able to get to a big running store to try more vests on....My problem is that the closest big running store is 220 miles away.... A bit far for an easy trip.... The 2 running stored I went to yesterday (120 mile round trip)..... I end up ordering 90% of my running gear online. Good news is that I've used Running Warehouse's return policy for similar reasons before, and they are pretty good.... plus, I didn't pay full price... 15% discount for being a UMTR member....
Ultra running is just a dream of mine, so I signed up for that 50k. My trail/ultra running friends tell me that it's totally different from road racing. They say that, despite the massive elevation and, of course, the distance, a trail 50k can be easier to recover from than a road marathon... Guess I'll find out in just under 4 months!0 -
MNLittleFinn wrote: »Ultra running is just a dream of mine, so I signed up for that 50k. My trail/ultra running friends tell me that it's totally different from road racing. They say that, despite the massive elevation and, of course, the distance, a trail 50k can be easier to recover from than a road marathon... Guess I'll find out in just under 4 months!
Assuming that is true, I wonder if that is because of the reduced speed vs road running. Also, you probably bring more muscle groups to play at once. I would not mind doing trail running, but not found any close by yet. New to town though so might still happen.
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It's Monday, which means it's 20% time again, and boy did I put in the effort for this one! It's sort of vindication for the whooping I got on Friday's run, and this time I set a new HM PR...something I didn't think I would do anytime soon unless under race conditions. It's been a little over two months since the race when I set that last PR, so I guess the 80/20 running technique is kinda paying dividends. Anyways, according to Garmin, the PR was 1:42:08 (1:35 quicker than the race) with an average pace of 7:47...I'll take that Monday victory!
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
21 - 13.55
22 - 11.14
23 - 20.95
26 - 13.53
Total: 245.52 / 225 miles7 -
PastorVincent wrote: »MNLittleFinn wrote: »Ultra running is just a dream of mine, so I signed up for that 50k. My trail/ultra running friends tell me that it's totally different from road racing. They say that, despite the massive elevation and, of course, the distance, a trail 50k can be easier to recover from than a road marathon... Guess I'll find out in just under 4 months!
Assuming that is true, I wonder if that is because of the reduced speed vs road running. Also, you probably bring more muscle groups to play at once. I would not mind doing trail running, but not found any close by yet. New to town though so might still happen.
That's what I was wondering... Of course, they are all 100k to 100 mmile runners... so their perspective is a bit different than us mere mortals...LOL...
However, I will admit that, even though they whoop me while running them, I feel pretty good the days following my trail runs, despite them being harder, physically, than road runs the same distance.... I have no empirical reason why though....0 -
MNLittleFinn wrote: »That's what I was wondering... Of course, they are all 100k to 100 mmile runners... so their perspective is a bit different than us mere mortals...LOL...
However, I will admit that, even though they whoop me while running them, I feel pretty good the days following my trail runs, despite them being harder, physically, than road runs the same distance.... I have no empirical reason why though....
The placebo effect is powerful.
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PastorVincent wrote: »MNLittleFinn wrote: »That's what I was wondering... Of course, they are all 100k to 100 mmile runners... so their perspective is a bit different than us mere mortals...LOL...
However, I will admit that, even though they whoop me while running them, I feel pretty good the days following my trail runs, despite them being harder, physically, than road runs the same distance.... I have no empirical reason why though....
The placebo effect is powerful.
Yup.....its psychological.....but.....theres always a but...... geek side of me wonders if running through heavy woods there's a higher 02 concentration.... or at least that's what I tell myself....lol.... That and less pounding than running on asphalt.1 -
June 1 - 2.25 miles
June 3 - XT (Cardio, Strength, and Stretch classes at gym)
June 4 - 2.45 miles
June 6 - 2.3 miles
June 7 - XT/Strength
June 10 - 2.3 miles
June 11 - 2.35 miles
June 13 - 2.6 miles
June 15 - 2.7 miles
June 17 - 3.1 miles (Get Healthy Now 5k)
June 20 - 2.7 miles
June 24 - 3.1 miles (Cheetah Chase 5k)
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Date Miles today - Miles for June
6/1 10.5 miles - 10.5
6/2 7.5 miles - 18
6/3 14 miles - 32
6/4 REST DAY
6/5 8 miles - 40
6/6 10 miles - 50
6/7 5.4 miles - 55.4
6/8 10 miles - 65.4
6/9 4.15 miles - 69.55
6/10 14 miles - 83.55
6/11 REST DAY
6/12 10.5 miles - 94.05
6/13 10 miles - 104.05
6/14 5 miles - 109.05
6/15 10 miles - One hundred nineteen point oh five
6/16 4 miles 123.05
6/17 14 miles 137.05
6/18 REST DAY
6/19 10.5 miles - 147.55 << 1510 ft. elev gain
6/20 8 miles - 155.55
6/21 5 miles - 160.55
6/22 REST DAY
6/23 5 miles - 165.55
6/24 10 miles - 175.55
6/25 REST DAY
6/26 10.5 miles 186.05
Elkmont Hound Dog Half (unofficial) - 1/21 << 1:46:48 2 OA
Elkmont Hound Dog Half (rescheduled) - 2/18 << 1:41:04 1 in AG & 24 OA
Kentucky Derby Festival Marathon - 4/29 << 4:09:59
Upcoming races:
None so far
Sorry that I didn't check in all weekend long. Just one of those weekends. Did Madkin Mtn Repeats again this morning. 3x up and down. Strava has me doing it second best all time at 1:35:13. Robert Youngren (great local ultra runner and was the main technical advisor for the Skechers GoRun Ultra) has the CR at 1:12:22. I will take that.
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@Sliedur
Great job pushing yourself! Don't you just love those moments when you find out you're stronger than you thought?!2 -
Today I set out to do 17k as test to see whether I could do my HM in two weeks time. I managed it although the last 3k were a struggle - just had to turn my music up and focus on keeping my cadence up. With the crowds/adrenaline on the day I should be able to do the extra few km, even if I've nowhere near the form I had for my first HM a few months ago!
11-June: 6.50km easy
13-June: 5.18km steady
14-June: 4.59k *slow* + 3.18k easy
15-June 7.94k easy
16-June: 3.67k tempo
17-June: 1.34k short
18-June: 1.84k short
19-June: 16.03k easy (as 3.04 + 3.56 + 3.55 + 4.51 + 2.34k runs with intermediate walking breaks of 5-15minutes)
20-June: 5.31k tempo
21-June: 5.92k easy
26-June: 17.08k long run
Upcoming Races:
9-July: Southend HM4 -
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
6/15 = 5.5 miles
6/16 = 6 miles & strength training
6/17 = 3 miles (5k race so technically 3.2 - rounding down)
6/18 = 13 miles
6/19 = 5 miles & strength training
6/20 = Vinyasa yoga class
6/21 = 8 miles (with 6 - 5 minute speed intervals)
6/22 = 5.5 miles & kettlebell workout
6/23 = 8.5 miles
6/24 = rest day
6/25 = 14 miles (run/walk)
6/26 = Gym day; 3 miles treadmill and 45 minute strength training
(June miles to date) 149.5/150 (June goal miles)
Upcoming 2017 Races:
10/28 = Hill Country Halloween Half Marathon
11/23 = Georgetown Turkey Trot
12/10 = BCS Half Marathon
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I started using my Garmin Forerunner 15 to keep an eye on my pace and try to keep it more consistent. Once I warmed up I noticed by pace varied from 13:30 to 10:30 per mile. A comfortable pace for me is about a 12:30 minute mile but I know it is to fast and can't keep it up for more then a quarter mile before I need a walk break. My question is what is the best way to work on keeping a consistent pace? I can hold a 13:30 minute/mile for more then a mile without needing a break I just can't lock in that pace and hold it without being on a treadmill and having no choice. How do I fix this?
If you need a walk break after a 1/4 mile, then that first 1/4 is way faster than "comfortable".
Try running while holding a conversation out loud (or sing a song out loud if you're all by yourself). Don't worry about keeping an even pace at this point. Just see how many miles you can sustain running without walking. As you can get further in your miles at that conversational pace, then you can work on keeping an even pace.
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angmarie28 wrote: »@PastorVincent I thought about that, but I don't know, I like radio shows, haha. I also like learning and things that make me think, so podcasts are great
I'm with you. I enjoy audio books during certain activities like cleaning, but for entertainment I prefer other options. SoundCloud has a lot of podcasts and it is free. Audible has a free trial with some awesome podcasts. NPR has a lot of good podcasts too, but the NPR One app doesn't work on my phone so I always have to stream it. Here are some podcasts I listened to recently which were entertaining: Hot Mic with Dan Savage, Reply All, Crimetown, Pop Culture Happy Hour, and Genius Series (on Audible featured channels). I've listened to many others but have gotten away from them. I used to like the Last Podcast on the Left but sometimes that can be too scary or disturbing depending on which true story they are reviewing, and Criminal (which is also great) is another one that I stopped listening too for a while because I need a break from serious/ sad stories. I assume you have already listened to Serial, and if not you should. If you like trivia or just fun conversation, you can try There's No Such Thing as a Fish. Gimlet media has a ton of good podcasts as well.0 -
Congrats on achieving that run! And don't worry, as time goes on, you'll just accept fatigued legs as the new norm, lol. Nah, just kidding...recovery time gets a lot better as overall running fitness improves.BettyM1017 wrote: »@Sliedur
Great job pushing yourself! Don't you just love those moments when you find out you're stronger than you thought?!
Thanks! Yes, it's really satisfying to be able to do something you didn't think you could. I started running with the intention of building stamina for my karate - but I find I'm enjoying running and it looks like it will turn into a beast of it's own. 2 -
@Sliedur Week 5 Day 3 is a beast. I remember feeling completely intimidated by it. Congratulations on getting through the 20 minutes! Now it's nowhere to go but up. 2
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@MNLittleFinn @PastorVincent I am by no means a trail runner. My observations however... Road running involves a lot of impact forces from every time your foot lands on the pavement over and over again. You're also vulnerable to repeated similar movements which wear down those muscles faster which are involved.
Trail running, the landing is much more cushioned on ground verses pavement. TR however requires you to have greater effort on the push-off. So it's a different kind of harder. TR however requires you to have quicker feet and shorter steps to maneuver around very technical surfaces. Quite a bit different if you regularly over stride. Since you are constantly adjusting to the surface, you're constantly using different muscles so you're not physically focused on just certain muscle groups. Each step is like a different run to your body. So you will get a more full body workout as opposed to tiring certain muscle groups. Just my observations.4 -
@MNLittleFinn @PastorVincent I am by no means a trail runner. My observations however... Road running involves a lot of impact forces from every time your foot lands on the pavement over and over again. You're also vulnerable to repeated similar movements which wear down those muscles faster which are involved.
Trail running, the landing is much more cushioned on ground verses pavement. TR however requires you to have greater effort on the push-off. So it's a different kind of harder. TR however requires you to have quicker feet and shorter steps to maneuver around very technical surfaces. Quite a bit different if you regularly over stride. Since you are constantly adjusting to the surface, you're constantly using different muscles so you're not physically focused on just certain muscle groups. Each step is like a different run to your body. So you will get a more full body workout as opposed to tiring certain muscle groups. Just my observations.
Like @Stoshew71 I am not much of a trail runner. My friends who do trails say the same thing Stan says, and also cite the slower pace as easier to recover from. I've spent some time thinking about this. It's a lot easier to recover from a 22 mile run at easy pace than from running a road marathon for time. This doesn't have so much to do with cardio effect as with how much my legs, ankles, and feet take a beating in 26 miles of roads striving for a good finish time. To a certain extent, ultra running and trail running enforce a slower pace, which beats on the legs and feet less.
Anyway, that's my theory. But races longer than 26.2 miles still intimidate me. I'd have to learn quite a bit to attempt one.1 -
I started using my Garmin Forerunner 15 to keep an eye on my pace and try to keep it more consistent. Once I warmed up I noticed by pace varied from 13:30 to 10:30 per mile. A comfortable pace for me is about a 12:30 minute mile but I know it is to fast and can't keep it up for more then a quarter mile before I need a walk break. My question is what is the best way to work on keeping a consistent pace? I can hold a 13:30 minute/mile for more then a mile without needing a break I just can't lock in that pace and hold it without being on a treadmill and having no choice. How do I fix this?
If you need a walk break after a 1/4 mile, then that first 1/4 is way faster than "comfortable".
Try running while holding a conversation out loud (or sing a song out loud if you're all by yourself). Don't worry about keeping an even pace at this point. Just see how many miles you can sustain running without walking. As you can get further in your miles at that conversational pace, then you can work on keeping an even pace.
@kimlight2 I agree with Stan. I can't help but wonder if some of your challenge is mental. Often I have to push myself through a rough patch, "come on, you've done this 10 time, you've done this 50 times, omg you've done this 1000 times" even if I hadn't, it helps. Also I think "if this was a race would you give up and walk? You gonna let everyone pass you? Hold steady, you got this".
I struggle with and always have, running training runs without walking. So I set my watch to allow a 0.1 mile walk IF I needed it. Races? I can run non stop. It's a crazy mental game for me.1 -
@stoshew71 @MobyCarp Great insights from both of you! It has really been weird, the last 4 runs I've had have been trail. They have kicked my *kitten* pretty hard, but then, by the next day, I feel ready to go again, similar to how I feel at the same distance on the road, despite the trail run having a ton more elevation, and working more muscle groups...
Either way I'm loving it and, according to my trail buddy, I may be fully hooked into trail after I run Curnow in just under 3 weeks... I'm a bit skeptical, but I have truly enjoyed my trail runs.2 -
I really need to find time to find a trail around here to run and test these theories 0
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Happy Monday!
@midwesterner85 and @cburke8909 and @JessicaMcB , congratulations on finishing your HMs and to @katharmonic for the 5k!
@kgirlhart, woo hoo on getting the 5 mile PR. Great accomplishment.
@Sliedur, congratulations on besting the 20-minute run! Even though they're a bit more intimidating I actually find the continuous runs a bit easier than the stop/start runs. Once I stop, it's hard to get going again.
No running Saturday; opted for a bike ride instead at just under 18 miles so that was fun. Yesterday, I got in 4.21 miles (although I still had biking selected on my MapMyRun app so it looks like I did the slowest bike ride in history!) so for June I'm at 49.8 / 50. Ha. I think I can manage 0.2 miles between now and Friday! If I would've known that I would have just finished it off.
I'm going to try and get in a run later today since it's a bit cooler today and I really like after-work runs.3 -
Dang. Strava claims I ran 4,334 feet of evaluation last week, and that is not even a personal best. Wonder what it is like to run on flat ground. Maybe I could catch @MobyCarp !
Probably not... 2 -
PastorVincent wrote: »Dang. Strava claims I ran 4,334 feet of evaluation last week, and that is not even a personal best. Wonder what it is like to run on flat ground. Maybe I could catch @MobyCarp ! Probably not...
If You're getting that type of elevation, all you need is some dirt and trees and you'll be trail running0 -
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 + 25 minutes strength training +10 minutes stretching/PT
June 21-30 min swim (850m)+ 20 minutes stretching + P90X3 Accelerator
June 22-3.5 miles
June 23-17 min stationary bike warm up + 25 minutes strength training+ 30 min swimming (850m)
June 24- 10 mile run + stretching
June 25- P90X3 Pilates + stretching
@midwesterner85 @cburke8909 @JessicaMcB _Congrats to all three of you on Stellar half marathon performances! @midwesterner85 -Running in Glacier must have been amazing!
@katharmonic - I love that you ran your 5K in memory of your father. Running for a loved one is the best!
@BruinsGal_91 - Awesome job on the PR and the age group finish!
@kgirlhart and @RespectTheKitty -Congrats on the distance PRs! Way to go!
@girlinahat - Your pool looks lovely. I hope you get to take a dip soon!
So Saturday I went to run with my running group. It has been over 2 months since I have run with them, so I was excited to see everyone. I planned to go for 6 miles, hoping to run at least the first 3 with my normal group of runners if they were not going too fast. Turns out that two of my closest partners are also dealing with some post race recovery issues, so they were taking it nice and slow. They were going for 10 miles. I told them I would hang with them for the first 3 and turn back, but they somehow convinced me that I could/should hang on for the whole 10 miles. They are definitely NOT the voice of reason I was counting on, but the pace was a comfortable 30 seconds slower than what we would normally run. It turns out that the 10 miles did not leave me hurting at all.
I also found out that the 5K I thought was scheduled for Friday night is actually this coming Friday. Depending on how my run goes tomorrow, I think I might run it.
I now have 41.5 miles for the month. It looks like I might end up close to that 50 mile goal after all.
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June 26 – 4.0 miles Easy Run and 21DFX Power Strength Extreme
Total: 87.35 miles/100 miles
Well, with 2 extra rest days this month and a last minute trip to Jacksonville later this week, I probably won’t make my goal. I’ll be pretty darn close, but unless I can squeeze a quick 3 miles in before driving back from Jacksonville on Friday, I’m going to be about 3 miles short. All things considered, I’m still pretty proud of myself. Thanks for keeping me accountable!
Upcoming Race:
July 21 - St. Pete Beach Series, Race #2, 5K
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girlinahat wrote: »
@girlinahat there is one trail of a sort on one of my routes...
But it is like 1/4 mile long at best. Hardly counts I think
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If you need a walk break after a 1/4 mile, then that first 1/4 is way faster than "comfortable".
Try running while holding a conversation out loud (or sing a song out loud if you're all by yourself). Don't worry about keeping an even pace at this point. Just see how many miles you can sustain running without walking. As you can get further in your miles at that conversational pace, then you can work on keeping an even pace.
@kimlight2 I agree with Stan. I can't help but wonder if some of your challenge is mental. Often I have to push myself through a rough patch, "come on, you've done this 10 time, you've done this 50 times, omg you've done this 1000 times" even if I hadn't, it helps. Also I think "if this was a race would you give up and walk? You gonna let everyone pass you? Hold steady, you got this".
I struggle with and always have, running training runs without walking. So I set my watch to allow a 0.1 mile walk IF I needed it. Races? I can run non stop. It's a crazy mental game for me.
@Stoshew71 - I did try singing while I was running Saturday, and boy was that a sight since I can't carry a tune. I will continue trying to use this to keep a slow enough pace.
@Elise4270 - I am sure most of it is mental. Each time I need to repeat something it seems to be harder then the first time I did it. Almost like I set a precedent and now I need to live up to it.
I am going to play with my watch and set pace alerts and see if that helps on Thursday. Tuesday I am doing a track/fartlek workout and I am setting a pace range for my repeats to hopefully help with this also and get "speed" work in there.1
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