June 2017 Running Challenge

Stoshew71 wrote: »

PastorVincent wrote: »

Stoshew71 wrote: »

So I have a cousin who knew I was running a lot and told me that he started running.

Great I said. he's a total beginner. Then he started talking about how he is practicing his breathing patterns. I told him, don't worry about the way you breath, just breath natural. And just worry about running at a conversational pace for now. He gave me this dirty look.

Tell him he has to run left right left right, and if he runs right left right left he will serious stunt himself as a runner and to just focus on getting that right for now.

Which one of these is the "lmao" button? Oh wait, we don't have one. But we got this 'woo' button.


EDIT:
(By the way, you know there is someone lurking and trying to decide if they want to join this Challenge or not and saw the breathing jokes and got offended and we will never know.)

You mean there are still people who can get offended and NOT let people know???


And @PastorVincent - I am extrapolating here, coming from a state that is a bit short on frogs.... but I always got told if you see a turtle on a fence post, you may not know how it got there, but you can be damn sure it had help.... less certain on the frog on a fence thing...

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
6/29 – 11.28 warm up + long intervals
6/30 – rest day

June total – 232.61

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 – The assignment on the marathon training plan was 800 at T, 3x2000 at T, and 4 laps stride the straights. It was 79º F (26º C) with 65% relative humidity, with the saving grace that there is plenty of shade in the evening. Of course, I was dripping with sweat after the 2+ mile warmup.

Did the revised drills that focus on injury prevention. Even though the drills are largely focused on preventing high hamstring and groin issues, somehow they got the blood flowing so my Achilles (which had muttered a bit during the warmup) went silent. Then I thought about the workout proper.

Coach had put several alternate workouts on the board. The one labeled as "Boilermaker or marathon" was 20 minutes at E, 20 minutes at T, 30 minutes at E. I thought about it, and decided to swap out the marathon plan workout for this one. My reasoning was, I'm concerned about being kind to my right calf and Achilles till it feels more robust. Even though this workout is more distance than the one in plan + 2 mile cool down, there is less time at T intensity. (I estimate 3x2000 at T would have me doing 24 minutes of T, plus another minute and a half or so for the 800.) I can run the easy on nice soft trails, and the T on the Erie Canal path. Out on the trails I won't be a slave to holding a precise T pace like I would be on the track. And in the back of my mind, I remember that one of the risks for Achilles tendinities is always running the same direction on a track. My Achilles grabbed my attention a week ago, the day after a workout featuring 2x600 at R on the track. I took some extra rest, cut distance, quieted it down . . . and it spoke up again yesterday after Tuesday's 3x600 at R on the track.

Call me paranoid, but I wanted my tempo to be off the track today.

So I ran a bit of road and a lot of trail to get to the Erie Canal path. Finished the easy 20, and ran the path to the next lock, back to the slow pedestrian area, turn around and start back at T level of effort. Finish that 20 minutes, and run easy to a trail I haven't run often, then take that back to where I have to watch traffic to cross Monroe Avenue and pick up a very familiar trail back to base. Got back to base all of 30 seconds early, so I had one loop of the parking lot to get my 70 minute workout in.

Along the way, I got to run some soft trails, and perhaps a half mile of a moderately technical trail with patches of mud that were dry the last time I ran it. Thought about cross training and working different muscle groups than road running, and decided this was good for being kind to my Achilles. I was rewarded with a calf and Achilles that felt no worse after 11.28 total miles than they did when I started, and a totally silent Achilles after I stretched.

Tomorrow is a rest day, so the book is closed on June running miles.

June performance versus goals: Exceeded the mileage goal by a narrow margin. This is pure blind luck; I set that goal by adding the old, higher training plan goals and knocking off a fudge factor for Life Happens or my body saying it didn't like running that many miles. As June turned out, my body *did* say it didn't like running that many miles, and I chopped some out plus revised the targets downward.

Stay healthy, B-. I've had that Achilles niggle, and I'm doing what I understand about it. I hasn't prevented me from running, but it has made me adjust my plans for running. As of today, I am cautiously optimistic that I can train through it, if I'm smart enough about how I train and when I back off. I am happy that I recognized it early and took action to mitigate/prevent damage rather than running through the discomfort.

Train toward Rochester Marathon, A-. The Achilles niggle has got me to take some hills out of my running, and Rochester has a lot of up and down. Other than that, the mileage is going well and the cardio is fine. I could run 20 minutes at T today, and I didn't even think about 3x2000 at T giving me rest breaks. (Coach mentioned it, or it wouldn't have even occurred to me that the rest breaks could be a consideration.)

Run McMullen Mile in under 5:50, check.
Run Medved 5K to Cure ALS in under 20 minutes, check.

Based on HR data and how I felt afterward, I think I *could* have run both McMillan and Medved faster than I did. But I didn't need to run them any faster than I did, and I got through them healthy. I'm happy with that. I don't need to feel like puking at the end of every race.

I'm content with my performance versus goals for June. Now I need to think about July goals.

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)

hanlonsk wrote: »

And @PastorVincent - I am extrapolating here, coming from a state that is a bit short on frogs.... but I always got told if you see a turtle on a fence post, you may not know how it got there, but you can be damn sure it had help.... less certain on the frog on a fence thing...

@hanlonsk Yeah, I considered that. Does not seem to be any other way to explain it.

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)
6/28 6.25 (with a personal best!)
6/29 3.06


Total 79.51


Ticker is my goal for 2017 and progress to date:


@Elise4270 : that was some nasty burn! Steve's pic in the pool was taken in August. In Phoenix. In the middle of the day--he suffered a terrible burn. We were young and stupid. My mommy guilt trip/angst tells me that's when it started....
@girlinahat: I had read that about those starfish before, and yet in 12 years of at least bimonthly snorkeling, it's the first I've seen.
@KatieJane83 I'm late, but great run and race report!



Steve says: "Wear your sunblock and join our virtual run!"


upcoming races:
Fun in the Sun Virtual 10k 6/28/17
Volcano Rainforest Runs 10k 8/19
BlockThe Sun Run 5k Oct 14 (https://walk.aimatmelanoma.org/Hilo2017) (physical and virtual options available)

1/6 - 3.6
2/6 - 4.9
3/6-5.6
4/6 -REST
5/6-3.9
6/6-4.7
7/6-3.1
8/6-4.3
9/0 -REST
10/6-3.8
11/6-6.5
12/6-REST
13/6-3.7
14/6-5.2
15/6-6.0
16/6-REST
17/6-5.1
18/6-5.1
19/6-3.4
20/6-3.4
21/6-REST
22/6 - 4.0
23/6-3.6
24/6-REST
25/6-7.2
26/6-4.6
27/6-3.8
28/6-REST
29/6-3.3

Total - 98.8/90 Miles

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
6/29- 6.1
6/30- REST

Total: 133.6

Goal for June. Finish Marathon training well, taper well and run Grandma's well
Nominal mileage goal: 100

Today's notes: REST DAY!

@Orphia LOL... it's been less than 2 weeks and a total of like 7 runs that I've said I have run too hard.... Basically post Marathon.... I don't think it's THAT long...... Pre-marathon, My HR was pretty much always lower... It's a recovery thing... as in I haven't been taking it easy enough... and a heat thing, it's been warmer, so I need to slow it down....

.....80/20 is easy to understand, but when harder than easy feels easy, and you don't have an alert set up for HR, it's pretty easy to run too hard, and not feel like it.

Hope you all have a runderful day!



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