June 2017 Running Challenge
Replies
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So I got my watch (Forerunner 235) and to my surprise it was refurbished. However no mention of such on Amazon, it only says new and it was sold by amazon directly which is quite weird. Hmm hmm. Seems to be in perfect condition though.
Too bad I can't run with it for at least a week. And maybe 8 if the pain in my shin is not a splint but a stress fracture.2 -
C25K
6/1 W1D3 1.83 mi
6/3 W2D1 2.08 mi
6/5 W2D2 2.11 mi
6/7 W2D3 2.13 mi
6/13 W3D1 1.93 mi
6/15 W3D2 1.94 mi
6/20 W3D3 1.84 mi
6/20 #mymile 1
6/22 W4D1 2.16 mi
6/26 W4D2 2.26 mi
6/28 W4D3 2.26 mi
Total 21.54 mi
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@Stoshew71 I like your advice. What's your opinion on the two No running training days? Is it possible for those replace and even improve you as a runner? The less wear on your body from the weight bearing activity without giving up time on the cardio training makes some sense to me. My training so far has had these elements and it does seem to work but I have not run a marathon yet. My 19 mile long run did go off without injury or extreme discomfort. I confess that I haven't even purchased a HM yet.0
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WK 6.26.17 - 7.2.17
M - 15 mile LR.
T - 4.5 m.
W - 10 m.
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F -
S -
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Total - running Miles * Goal is a 60 mile running week.
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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
6/14 – 10.04 easy
6/15 AM – 5.05 easy with rain
6/15 PM – 4.88 commute, time trial, cheering laps
6/16 – rest day
6/17 – 13.32 paced run for 8 + extra miles
6/18 – 12.03 warm up, race, easy run
6/19 – 9.77 easy
6/20 – 8.38 warm up, speed work, cool down
6/21 – 10.22 easy
6/22 – 0.86 aborted warmup and easy run test
6/23 – rest day
6/24 – 10.62 paced run, easy run test
6/25 – 8.01 easy 60 minutes
6/26 – 8.00 easy
6/27 – 8.38 warm up, speed work, cool down
6/28 – 6.57 group run
June total to date – 221.33
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. [Done, 19:32]
Today's notes – It promised to be a warm run, but it wasn't too bad at 75º F (24º C) and 36% relative humidity. Went to the group run because I thought I wanted 7 miles, and the leader usually brings the target 6 mile run in a little long. Turns out he ran Many on the Genny last Saturday, a 40 mile trail race with 3000 feet of climb. Usually, he starts a group run at about 8:30 and is running an 8:00 pace after a mile. Today, the first 4 miles were about a 9:00 pace. It's understandable. It's also understandable that he composed the route on the fly to come in very close to 6 miles.
Got to 4 miles, and I knew the way back. I dropped him, planning a half mile out and back at a familiar spot on a trail 0.3 miles from the end of the route as planned. Partway into the out, my right calf informed me that today was not a good day for 7 miles. So I turned back early, and only got 6.57 miles. It's enough.
If I can keep the workout as planned for tomorrow, I'll hit the nominal monthly target for June. But the most important thing is living to run another day; I need to be ready to cut it short if my body says that's a good idea. Which happened today, and may be happening now and then for a while.
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) finished in 19:32
July 4, 2017 Firecracker Four Mile (Fairport, NY)
July 15, 2017 Shoreline Half Marathon [1:40 pacer] (Hamlin, 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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Edit to add: Just noticed you mentioned Strava seeing "gaps in the GPS data." Is there a reason you should have gaps in the data? Run near tall buildings or something like that? Maybe you could get a cheap used old-model Garmin and use both it and the Apple Watch to check how Apple compares to Garmin with respect to picking up GPS. (My bias against Apple for fitness is showing, isn't it?)
@MobyCarp - I have no idea if there are gaps. Should not be. That was more of a guess than anything. Looking at the maps in RunKeeper, they look just as precise as ever. When I compare the Apple GPS to my Garmin 2698 Nuvi dash mounted one in the car, Apple is more accurate and seems to hold location better.
Now, If you want to mail me your watch I will wear it and the Apple Watch at the same time and share results.
But seriously, been running with the Series 2 Apple Watch for a couple months now and it is a solid unit. It even tracks my treadmill runs, and pretty much matches the treadmill for distance covered. (it uses arm swing, I think, to measure distance) I got it over a Garmin for the second screen functionality it has for the all the times when I am NOT running.
Plus I absolutely needed an optical heart monitor, electrical ones (chest) fail me.
But it is looking more and more like this is a problem with the automatic sync software I am using to sync RunKeeper and Strava and NOT a problem with the watch or either app.
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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
15---3.56
16---mtn bike 4.95 miles
17---2.5 walk
18---2.04 run +7.8 mile bike
20---3.14 walk
21---3.22 walk
23---3.41
24--- 3.26 run, 4.53 hike
25---2.77 run, 4.18 walk
28---3.44
80.61/70
Upcoming races
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 10:11 5k 34.27 10k 1:20.252 -
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
6/10- 9
6/11- REST
4/12- 4.0
6/13- REST
6/14- 5
6/15- REST
6/16- 3.1
6/17- 26.2
6/18- REST
6/19- REST
6/20- REST
6/21- 5.1
6/22- 5.1
6/23- REST
6/24- 8.7
6/25- 5
6/26- REST
6/27- 5.5
6/28- 3.3
Total: 127.1
Goal for June. Finish Marathon training well, taper well and run Grandma's well
Nominal mileage goal: 100
Today's notes: Today called for 3 easy miles. According to my HR, I was a bit out of E for this run (160bpm). This was my first pavement run since my Marathon, and boy can I tell a difference. I ran a 9:09 pace and, despite what my HRM tells me, it felt pretty easy. Trail running sure gives me an appreciation for how much "easier" road can be.
On a side note, I got my Ultimate Direction Jurek FKT vest today, so I decided to take it out on my run this evening, for a dry run..LOL... empty bottles... dry run... yup, I'm a dork... anyway, the run felt good. I only had really 2 complaints about the vest:
1: the safety whistle bounces up and ends up staying a in a spot where it runbs my neck... I may be removing the whistle.
2: It ends up riding a bit high in the front. HOWEVER, I think this is by design, as with full or partially full bottles it would ride more evenly.
I'll be taking it along for my 12 mile run on Saturday and I'll give a more in depth review after that.
2017 Races Scheduled
6/16- William A Irvin 5k
6/17- Grandma's Marathon 4:24:06
7/15- Eugene Curnow Trail Marathon
8/19- Rampage at the Ridge 5k OCR
9/23- Ely Marathon (full)
10/21 Wild Duluth 50k
11/23- TBD 5k Turkey Trot
Have a runderful day all6 -
Totally slacked off on running after returning to Florida, and have been piling up the miles on the bike and in the pool instead as it is just too darn hot. Still, got through a handful of miles on the mill (mostly) to maintain some semblance of running legs, but will ramp things back up now that I've returned north for a few days.
Doesn't look like I'm going to knock out 36.5 miles the next 2 days, but will try for 26.5 to at least reach the 170 mark and get in a long run while I'm at it as the weather is much nicer in these parts. Getting close to 1000 biking miles for the month, so I'll at least be in record territory on that front.
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 - 11 miles
6/13 - 9 miles
6/14 - 1 mile (post ride)
6/15 - 10 miles
6/17 - 13 miles
6/18 - 11 miles
6/21 - 3 miles
6/23 - 2 miles
6/25 - 13 miles
6/26 - 5 miles
6/28 - 11.5 miles
Total: 143.5 miles
Goal: 180 miles
Remaining: 36.5 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 Championships7 -
@Ohhim I wouldn't say you are slacking.... sure, you didn't concentrate on running, but 1k bike miles plus the swimming and over 140 running miles already definitely isn't slacking!0
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@ctlaws44 - I had the same reaction when this group converted me to strava. Essentially "I know I am slow, but I promise I WAS moving!!!" - the explanation was, that when syncing from strava, anything 12min/mile or slower comes over as running in place. If you look at my feed prior to the last week of medical professional ordered running ban... you will see a LOT of "running in place" and during half training it was like 139 minutes running in place" and ridiculous things like that.
And if you bring over a 10min/mile run and like a 15 min/mile walk. It seems to average the two activity paces together and you still end up running in place for the whole shabang on your feed.
It was suggested that since underarmour doesn't underwrite strava, like it does mfp and map my run, it is their way of jabbing us for going outside the family for apps.*shrug* who knows
But if ya feel better, ya aren't alone lol-3 -
MNLittleFinn wrote: »@Ohhim I wouldn't say you are slacking.... sure, you didn't concentrate on running, but 1k bike miles plus the swimming and over 140 running miles already definitely isn't slacking!
Most coaches seem to like a 2-1 or 3-1 build-stepback cycle approach to training, but instead of heavy concentrated all-around weeks, I've definitely been yo-yo'ing by discipline independently as a heavy bike week might be a light run week, or light swim week based on my geography (as it is hard to run 60 miles in a week in Florida, so I'll put in more time on the bike instead).
I'm not sure how it'll affect things, but with 9.5 weeks until my A-race (Ironman Coeur D'Alene), I really only have 2 long "build" cycles left before I start getting more specific and need to start shedding fatigue for my race. I'm not sure I've built up enough run fitness at this point, but given that Ironman racing is bike heavy (as it takes up 50% of the race) I think my cycling gains should offset my run losses at this point. Also, after qualifying for the Ironman 70.3 World Championships a few weeks ago, I'm starting to think that an Ironman 140.6 World Championship slot (in legendary Kona) is within reach at my next race, even though it requires me to finish in the top 2% for my age group and race the 26.2 at the end of the marathon in about 3:20 in likely 80+ degree weather (after 112 miles of biking). Regardless, with another year of consistent training under my belt, I think a Kona slot is a more realistic goal for next year.7 -
June Goal: Goal? We don't need no stinkin goal.....
6/1 nothin
6/2 4.00
6/3 4.00
6/4 4.00
6/5 rest
6/6 3.87
6/7 4.13
6/8 3.50
6/9 rest
6/10 6.12
6/11 3.50
6/12 4.00
6/13 rest
6/14 4.00
6/15 3.70
6/16 4.13
6/17 rest
6/18 6.40
6/19 snorkel 3 hours
6/20 4.70
6/21 3.50
6/22 DAMWORK
6/23 DAMWORK
6/24 3.40
6/25 3.25
6/26 My hips hurt! (wimped out)
6/27 snorkel 3.5 hours (including a 1/2 mile rough-water swim..is there an iron-grannython?
This is a crown of thorns starfish-first one I've ever seen:
6/28 6.25 (with a personal best!)
Total 76.45
Ticker is my goal for 2017 and progress to date:
upcoming races:
Fun in the Sun Virtual 10k 6/28/17 to benefit the Skin Cancer Foundation
Volcano Rainforest Runs 10k 8/19
BlockThe Sun Run 5k Oct 14 (https://walk.aimatmelanoma.org/Hilo2017) (physical and virtual options available)
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June 26 - rest day
June 27 - no pain in left ankle. 3.6 mile run at easy pace
June 28 - 4 miles at easy pace with last 1/2 mile as a fast finish. Thank goodness the ankle still feels good.
June total 82.5/75. June goal met4 -
@HonuNui there are places round the world where you can get paid to dive and snorkel to kill crown of thorns starfish.
They are the bane of the coral reef - they literally chomp it to bits and cause major devastation. There's too many of them and their main natural predator, the giant Titon shell has been depleted by us humans thinking it looks a pretty little thing on our shelves. Way to go! Humans!1 -
@ctlaws44 - I had the same reaction when this group converted me to strava. Essentially "I know I am slow, but I promise I WAS moving!!!" - the explanation was, that when syncing from strava, anything 12min/mile or slower comes over as running in place. If you look at my feed prior to the last week of medical professional ordered running ban... you will see a LOT of "running in place" and during half training it was like 139 minutes running in place" and ridiculous things like that.
And if you bring over a 10min/mile run and like a 15 min/mile walk. It seems to average the two activity paces together and you still end up running in place for the whole shabang on your feed.
It was suggested that since underarmour doesn't underwrite strava, like it does mfp and map my run, it is their way of jabbing us for going outside the family for apps.*shrug* who knows
But if ya feel better, ya aren't alone lol-
@hanlonsk Yep, MFP only has a one or two paces for runs if you send them over from Garmin via Strava like I do. Always much slower than what you actually did. A 5 minute kilometre comes into MFP as 6 or thereabouts, and 6 minute kilometres are always 7.2 km/h.
I use MapMyFitness for rest day walks, but not epic hikes (I use Strava, due to Garmin battery issues), or runs (I use Garmin which sends data through to Strava). I love Strava the most due to it recording my runs and epic hikes. Strava is my life.
Then, speaking of app syncing...
Garmin sends runs through to Strava, but Garmin counts the elapsed time, whereas Strava counts the moving time. This might explain @PastorVincent 's query.
I've also been using Runtastic due to knowing lots of people who use it. I just use it on my phone after starting my Garmin, and it makes noises when people cheer me while I'm running. I don't have it synced anywhere. But it's got some nifty data and social media functions.
App addict, moi?
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6/1 completed day 2 week 2 c25k
6/2 three hours karate lessons / practice
6/3 two hours karate lessons / practice
6/4 rest 6/5 completed day 3 week 2 c25k
6/6 karate lesson
6/7 Completed week 3 day 1 c25k(yay) & karate lesson
6/8 rest
6/9 Completed week 3 day 2 c25k & karate lesson
6/10 karate lesson
6/11 Completed week3 day 3 c25k
6/12 rest
6/13 Completed week 4 day 1 C25K & karate lesson
6/14 Karate lesson
6/15 Completed week 4 day 2 C25K
6/16 Graduation to 3rd brown belt - woohoo!
6/17 Completed week 4 day 3 C25K & 2 hours karate training
6/18 Elliptical warmup walk and strength training - legs
6/19 rest
6/20 Completed Week 5 day 1 C25K & Karate lessons
6/21 Karate lesson
6/22 Completed Week 5 day 2 C25K
6/23 Karate lesson
6/24 Completed Week 5 day 3! Goal met!
6/25 rest
6/26 Completed Week 6 Day 1 C25K
6/27 Karate lesson
6/28 Completed Week 6 Day 2 C25K & Karate lesson
6/29 Rest
6/30 Complete Week 6 Day 3 C25K & Karate lesson - should happen
Ready for next month's challenge where I will complete C25K and actually log some mileage since it appears I've been hooked.
I did C25K yesterday instead of Thursday like I planned because I was bored / missed running / wanted to run. 8 -
Then, speaking of app syncing...
Garmin sends runs through to Strava, but Garmin counts the elapsed time, whereas Strava counts the moving time. This might explain @PastorVincent 's query.
I thought that myself, but my last run where I never stopped still had roughly 7 minutes missing. And it is always roughly 7 minutes.1 -
6 mile run only 4 more to make 150 for month.3
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cburke8909 wrote: »6 mile run only 4 more to make 150 for month.
Then stop goofing around on these forums, and head back out 1 -
Opened a ticket with Strava support to see what they say, after all, it is their help docs that suggest https://tapiriik.com/ as the best way to sync. Might ask them to delete all my Strava activity and then manually add like the last years worth from RunKeeper. (Manual is limited to 10 activities at a time so would not want to do all time)0
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6/1 - 8 miles (daily double: 3.5 & 4.5)
6/2 - 9 miles
6/3 - 5 mile recovery run + Zumba
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
6/13 - 7 mile run w/summer track workout (3x 10 min Indian file runs)
6/14 - 3.1 mile recovery run
6/15 - rest
6/17 - 6 mile soaking wet rainy run + Zumba
6/18 - 11 mile stupid humid long run
6/19 - rest
6/20 - 7 miles midday, 85° but manageable humidity
6/21 - 5 mile easy recovery run
6/22 - 3.1 mile easy recovery run
6/23 - rest
6/24 - 3.3 mile shakeout run
6/25 - Bay of Fundy International HM - PR! 2:01:15
6/26 - rest
6/27 - 4 mile recovery run
6/28 - 7.5 miles w/summer track workout (3mi WU, 4x400s, 4x200s, 4x400s, w/equiv. recoveries, .5mi CD)
June Total: 159/140
759.8 miles/2,017 miles - goal for the year
Short intervals are hard. Ugh. Lol. Last night was Rockland Road Runners' summer track workout, which consisted of 4x200s (w/200m recoveries), 4x400s (w/400m recoveries), and 4x200s (w/200m recoveries). I jogged all of the recoveries. I started with 3 miles of warmup, and to get some extra distance in, and finished with a half mile cooldown. Those short, fast bursts really are intense. I'm still fairly new to all this track training, so I'm trying to figure out what my paces are. I think I did pretty ok, my final 200m was my fastest 200 and my final 400m was my fastest 400. Here are my splits (minus the first 200, since I forgot to hit the lap button before I started it, lol)
200m - ??, :43, :40, :42
400m - 1:47, 1:43, 1:46, 1:40
200m - :44, :43, :42, :39
No idea really if this is good, not good, means anything, but at least I seem to be fairly consistent, lol. Was definitely tired by the end of this workout though.5 -
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
6/27 10 miles - 196.05
6/28 5 miles - 201.05
6/29 10 miles - 211.05
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
My PPounders group run this morning which included 8x hill repeats. Plus I did 2x 1 mile cruise intervals with a 1 mile recovery in between.
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KatieJane83 wrote: »
Short intervals are hard. Ugh. Lol. Last night was Rockland Road Runners' summer track workout, which consisted of 4x200s (w/200m recoveries), 4x400s (w/400m recoveries), and 4x200s (w/200m recoveries). I jogged all of the recoveries. I started with 3 miles of warmup, and to get some extra distance in, and finished with a half mile cooldown. Those short, fast bursts really are intense. I'm still fairly new to all this track training, so I'm trying to figure out what my paces are. I think I did pretty ok, my final 200m was my fastest 200 and my final 400m was my fastest 400. Here are my splits (minus the first 200, since I forgot to hit the lap button before I started it, lol)
200m - ??, :43, :40, :42
400m - 1:47, 1:43, 1:46, 1:40
200m - :44, :43, :42, :39
No idea really if this is good, not good, means anything, but at least I seem to be fairly consistent, lol. Was definitely tired by the end of this workout though.
@KatieJane83 -
Yes, short intervals *are* hard.
I don't know whether the raw numbers are good without knowing your paces, but I have a couple of observations.
The good: The point of the 200/400/200 sets is to wear you out so you have to work harder to maintain the pace in the second set of 200s. That forces you into good running economy, and by extension good form. It looks like you did pretty well keeping the second set of 200s consistent with the first. And being able to knock off your fastest 200 on the last rep is good.
The not-so-good (maybe): I'm not totally sure how hard the 400s were supposed to be. In terms of the Jack Daniels system, I might be assigned all those intervals at R pace, or I might be assigned the 200s at R pace and the 400s at I pace, which is a bit slower than R. If I go by your 200s being R, that puts your VDOT around 48 and puts your 400s around T pace. I've never been assigned anything shorter than an 800 at T pace. So it looks like you might have run the 400s too slow, the 200s too fast, or a little bit of both. But I can't be sure, because I don't know what the workout was supposed to be and I don't know for sure what your paces should be.
Or maybe Rockland is using a different training system, and the results mean something else in the context of how they train.
Reference: My handy-dandy VDOT chart says a VDOT of 48 would have 200m at 44 seconds for R, 400m at 90 seconds for R, 96 seconds for I, or 1:45 for T. R is roughly equivalent to your mile race pace, I is roughly equivalent to your 5K race pace, T is lactic threshold or "comfortably hard."1 -
cburke8909 wrote: »@Stoshew71 I like your advice. What's your opinion on the two No running training days? Is it possible for those replace and even improve you as a runner? The less wear on your body from the weight bearing activity without giving up time on the cardio training makes some sense to me. My training so far has had these elements and it does seem to work but I have not run a marathon yet. My 19 mile long run did go off without injury or extreme discomfort. I confess that I haven't even purchased a HM yet.
I personally take Sunday off and run 6 days a week normally. Sometimes I need an extra rest day and will take it if I need it. When I build up my peak mileage for marathon training, I will even have 2 days that are designated as double days (I run in the morning and afternoon) in order to make my mileage goal for the week.
On days after a quality day, the miles are short and are ran at recovery pace. So Mondays and Thursdays are designated as my quality days and Saturdays are my long run day. Tuesday is still a high mileage day but usually ran at an easy pace. Wednesday and Friday's are my recovery days. Sometimes if I need an extra rest day, I don't run on Friday morning.
But I just didn't start doing that. I built up my mileage slowly. When I first started it was Mon Wed and Fridays on the treadmill. Then I added Saturday morning at the greenway. I went from 3 miles on the green way to 6 miles on the greenway. Then I started to boost my miles on the treadmill from 3 miles, to 3.5 miles, then eventually 4.5 miles. Then I started to replace my weed day treadmill miles to outdoor miles. Then I started increasing how much I was running during the week to like 5 miles Mon, Wed, Fri. Then 6 miles on Saturday mornings went from 6 miles to 8 miles to 10 miles and eventually I was able to do 14 miles. Then I started to add 2 miles on Thursdays and now I was running 5 days a week. Then those miles on Thursdays got bumped up while also slowly bumping of the other days. Eventually I got brave and added a couple miles on Tuesdays and that started my running 6 days a week. Some days were faster days, and some days were turtle in mud days.
I can continue more of this later since I have to go now.
....To be continued.
4 -
@MobyCarp Thank you so much for responding, it's very interesting to learn more about this.
The track workouts I'm doing are free with my county's running club, though the coaches are decently legit, but they don't make things very complicated b/c we have people of varying levels. Basically, the instructions were to run the 200s almost all out, getting into anaerobic range, and the 400s 'a little bit slower', whatever that means, lol.
I was actually looking at the VDOT numbers just a minute ago too, and I'm not exactly sure what to make of it all. If I use my most recent 5k race time (which was in April, so I'm thinking would be a little faster now) my VDOT number is actually 36, and if I look at my HM from this past weekend (which was very hilly, so I know I could do it a little faster) my VDOT is 38. However, I ran last night's 200m intervals at a sub 6:00 pace, even though my predicted 1 mile pace is 7:50.
So, either I can actually run a HM, 5k, and 1 mile faster than I currently think I can, or the jump between HM and 5k distances and the shorter distances are not yielding accurate calculations for me. Or something else, lol.
Anyway, no matter what, I am really enjoying looking at all these numbers and trying to figure everything out, because I am definitely a nerd, lol.
1 -
6/1 5miles 46:33min
6/2 3miles 27:09min
6/3 7miles 65:53min
6/4 rest
6/5 3miles 27:52min
6/6 4miles 36:43min
6/7 3miles 27:55min
6/8 13.1miles!!! 2:06:49min
6/9 rest
6/10 3.55miles 35:30min
6/11 rest
6/12 4mi intervals 38:32min
6/13 5miles 50:34min
6/14 rest
6/15 5miles 48:52min
6/16 4miles 37:39min
6/17 8miles 1:21:57min
6/18 rest
6/19 6miles 58:35min
6/20 3miles 28:48min
6/21 2miles 18:40min
6/22 4miles 38:16min
6/23 9miles 1:29:14min
6/24 4miles 37:22min
6/25 rest
6/26 5miles 47:40min
6/27 2.29miles 21:15min
1.12miles 10:29min
6/28 rest
6/29 6miles 55:38min
Had a good run this morning - headed out at 7am towards Delaware Park. The park loop is 2 miles around. So an out, around, and back was 6 miles. The weather was overcast and only 70 so perfect for running.
Tomorrow I'm going to do 10 miles hopefully in between rain showers. As long as I finish tomorrow, that brings me to a total of 120 miles for the month!5 -
cburke8909 wrote: »@Stoshew71 I like your advice. What's your opinion on the two No running training days? Is it possible for those replace and even improve you as a runner? The less wear on your body from the weight bearing activity without giving up time on the cardio training makes some sense to me. My training so far has had these elements and it does seem to work but I have not run a marathon yet. My 19 mile long run did go off without injury or extreme discomfort. I confess that I haven't even purchased a HM yet.
@cburke8909 -As you suggested, cross training days are intended to give you the cardio benefits of the slow, easy run without the wear and tear on the legs. As to whether or not they are preferential to the easy run, I think depends on where you are as a runner. For new runners and those working to build their base for a marathon, I think that getting in as many miles running as possible is important. You are developing specific muscles and tendons, you are learning how it feels to run on tired legs, etc. However, there is a fine line between training hard and running too much. That is kind of the tricky part for runners, especially new runners who tend to do too much too soon. My advice in this situation would be to listen to your body and opt for a run when you can and cross train instead when you feel beat down. Also pay attention to total mileage and be careful not to ramp up too quickly. When in doubt, opt for cross training. And first and foremost, never allow yourself to get caught up in running for the numbers. Every run has a purpose and sometimes a shorter one is preferential to a long one.
On the other hand, as @MobyCarp eluded to, plans that focus heavily on speed work and include lots of cross training in place of slow, easy running are often intended for more experienced runners who may already have developed a lot of the necessary components of a solid running base. These runners are often older and more prone to injury (ahem, looks in the mirror) . Anyone prone to injury should opt for cross training over running, IMO. I think this is why you see so many older athletes heading into triathlons. The wear and tear of doing the same activity for long periods of time has led them into cross training as a means of balancing out their training. Then they start to say, "hey, if I am running/ biking/swimming, why don't I just start doing tris?" I think I read somewhere that the average age for an IronMan triathlete is like, 45 or something crazy. But I guess it makes sense.
One thing that I think gets forgotten in this conversation , however, is the importance of strength training. Very few training plans mention it. I think it gets avoided because we all know that adding a strength training program into the mix will definitely throw another element of fatigue into the mix and ultimately, will probably have an impact on the overall number of miles you can run. That is why so many people ignore strength training in the interest of running more miles. I think this is a critical mistake. Sure, you might not want to be doing those heavy squats on the squat rack or trying to set a new deadlift PR, but it's a good idea to try to get in at least one or two sessions of body weight or light weight training each week, even if that means sacrificing that time away from the road.
@MNLittleFinn The past two days you have stated that your HR has been higher than expected, even given your level of perceived effort. Might I suggest that maybe you are not fully recovered from your marathon and could benefit from taking it easy for another few days? Marathons take a lot out of you. Personally, I schedule about a month of easy running "downtime" after a marathon. Often our brains say we are feeling great, but our bodies are giving us little hints to the contrary.1 -
@lporter229 That's a big part of it. Add to that stress from family situations, and my HR has been a bit higher than normal.....Another part is that last night I was dumb and ran at a pace that fell between the pace of my 2 fastest half marathons....lol, I'm pretty sure my HR would have been lower if I remembered to take it easy.
Today I'll be watching my pace more closely so I'm not pushing, and probably have HR set to show on my Garmin too, get back on track with easy running.0 -
Day 43 of a running streak... Gauntlet has been thrown to run 150 days in honor of Canada's 150th birthday. For June I just crossed the 125 mile mark with 1 day left in the month. Averaging 4.25 miles per day and aiming for consistency... no speed or hills. Looking at maybe 130 miles for June?2
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