July 2017 Running Challenge

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  • Stoshew71
    Stoshew71 Posts: 6,553 Member
    Happy Birthday @kimlight2 !
  • cburke8909
    cburke8909 Posts: 990 Member
    @Stoshew71 I look it up again and see if there is a mile designation. Thanks
  • cburke8909
    cburke8909 Posts: 990 Member
    @Stoshew71 and @PastorVincent no it just says "Marathon Simulator Run" and I cannot find reference for the number of miles. It's in week 15 with a week of recovery following. I think I will just do it at 20 miles and simulate race pace and preparation.
  • allyphoe
    allyphoe Posts: 618 Member
    cburke8909 wrote: »
    @Stoshew71 and @PastorVincent no it just says "Marathon Simulator Run" and I cannot find reference for the number of miles. It's in week 15 with a week of recovery following. I think I will just do it at 20 miles and simulate race pace and preparation.

    http://running.competitor.com/2014/04/training/workout-of-the-week-the-simulator_14385
  • cburke8909
    cburke8909 Posts: 990 Member
    Thanks @allyphoe so its 16.3 miles at marathon pace. No taper or extra prep but in this plan it does follow with a recovery week. Just realized that I may have been fine this morning with my efforts. The hills are suppose to be zone 5 which is top pace. For some reason I misread the zones and thought 5 was more like a race effort and it's more like a sprint. In that case the only issue was the time which should have been shorter by say 20 seconds and will be next time. The elevation was 89 feet for about a 400 yd. run, it definitely gave challenge but I may look for a steeper climb.
  • cburke8909
    cburke8909 Posts: 990 Member
    I also found this on-line
    Total Duration: 17.3 Miles


    This workout is intended to put the finishing touches on your marathon preparation and test the feasibility of a specific marathon goal time. The main body of the workout consists of a 'metric marathon'—that is, 26.2 kilometers, or 16.3 miles—run at marathon race pace. To do the workout you need to know your goal marathon pace in minutes and seconds per mile.


    Run begins with a two-step, one-mile warm-up in Zones 1 and 2.


    Do the run on a route that is similar to the course for your chosen
  • angmarie28
    angmarie28 Posts: 2,895 Member
    So it's suppose to be super hot sunday for my marathon, they give 7 1/2 hours, but with the heat, they cut it back to only 6 1/2 hours. Now by my calculations, I should be able to finish in 5 1/ 2 but I like having the buffer just in case, I'm going to be so upset if something happens and I don't finish now, ugh.
  • RunRachelleRun
    RunRachelleRun Posts: 1,854 Member
    Happy birthday, @kimlight2 !

    Got a late start today, and it was too hot. I guess I'll have to get up earlier even though I'm on holidays. Bleh.

    I'm doing the 80/20 10K Level 1 plan and enjoyed the speed play workout today. I ran between 6:30-7:00/km for the 1-min speed intervals (x5), which is about three minutes faster than my avg for a regular zone 2 workout (with walking). I hope I'll be able to maintain that speed for an entire workout one day.

    July 6: 4.19 km

    MTD: 19.37 km / 75 km
  • PastorVincent
    PastorVincent Posts: 6,668 Member
    edited July 2017
    kimlight2 wrote: »
    @PastorVincent What was the issue you were having with Strava?

    I noticed on the last few runs I am seeing a difference in Milage between Strava and Garmin. For instance Tuesday Strava showed 3.3 and Garmin showed 2.8 miles. Today Strava showed 3.7 and Garmin showed 3.4 miles. Anyone else have this issue?

    @kimlight2 Strava was giving me at least a full minute faster per mile with runs I had automatically synced over to it. Runs I manually sync do not have this problem.

    AND HAPPY BIRTHDAY!!
  • PastorVincent
    PastorVincent Posts: 6,668 Member
    edited July 2017
    Stoshew71 wrote: »
    cburke8909 wrote: »
    @PastorVincent I got the under amour heart rate monitor the chest strap type. I'm hoping it will sync well as my applications are all UA. I was able to analyze the workout. It looks like I was wrong about the time and perhaps the pace. The times were suppose to be a minute but there were closer to 1:20 and the pace was suppose to be zone 5.5-6. At a pace of close to 7:00 minutes a mile I'd say I was above zone 6. What does a marathon simulation run mean in the 80/20 running plan, do I run 26.2 that day?

    I don't have the book in front of me to reference but I believe he means running a certain number of miles at your marathon race pace (not the distance).

    GO with what @Stoshew71 says, I do not have the book in front of me either, but I think Stosh is correct. :)

    ETA: ever mind seems like you got an answer :)
  • BettyM1017
    BettyM1017 Posts: 616 Member
    July 6 – 3.0 miles and 21 DFX Upper Fix Extreme and Lower Fix Extreme
    Total: 25.0/100 miles

    Thursday is normally a XT/Rest from running day, but I’ve been running on the treadmill a lot lately and the weather was cooperating and I have these new running shoes to break in…Sooooo, I went for a very nice easy 3-mile run. It felt good to get out on the road. It wasn’t that long ago that I couldn’t even finish a single mile, and now 3 miles is my easy run. Not bad for an old lady who has never been athletic in her entire life! Active, yes. Athletic? No way!!

    @skippygirlsmom Glad you made it home safely! Hopefully the weather will cooperate and you'll get out for a nice shake off the cobwebs, head-clearing run!

    @kimlight2 Happy Birthday! I was thrilled when I turned 50 and moved to a new age group, right up until I realized that around here it is one of the largest age groups at every race! Lol!!

    @allyphoe Just one more run and you've nailed C25K!! Way to go!!

    Upcoming Races:
    July 21 - St. Pete Beach Series, Race #2, 5K
  • wishiwasarunner
    wishiwasarunner Posts: 202 Member
    kimlight2 wrote: »


    Today is my 45th birthday so I planned on 4.5 miles but ran out of time to get J to lifting for hockey so had to be happy with 3.7 miles. You know I really could care less about my birthday but this one I was kind of looking forward to since I moved up an age group. Boy running has changed me LOL.

    Yes! - I definitely have thought about this. But, I have noticed though that the 45-50 age group I am in is faster than the 40-45 age group, and sometimes the 35-40 age group, in the local races (doesn't stay that way in larger bigger city races). I am guessing it is a little bit of just who happens to be running locally- but I also suspect having older children so you can focus on running may make a difference.

    And don't forget, it gives you an extra 5 minutes on your BQ time.
  • Stoshew71
    Stoshew71 Posts: 6,553 Member
    allyphoe wrote: »
    cburke8909 wrote: »
    @Stoshew71 and @PastorVincent no it just says "Marathon Simulator Run" and I cannot find reference for the number of miles. It's in week 15 with a week of recovery following. I think I will just do it at 20 miles and simulate race pace and preparation.

    http://running.competitor.com/2014/04/training/workout-of-the-week-the-simulator_14385

    The last paragraph says:

    Second, the Simulator is not relevant to runners whose marathon goal is just to finish. The Simulator is intended only for runners who are fit enough to race a marathon at a much faster pace than they would run a marathon merely to finish. If your goal is just to reach the finish line, the best workout to put the finishing touches on your fitness and provide that last bit of confidence is the traditional 20-miler.



    @cburke8909 I believe you said this is your first marathon? That being said, this does not sound like the workout for you. Plus I would not run anything more than 10 miles at a marathon pace without the proper taper. But that's just me. Then again, I am 45 so recovering from a 16 miler at race pace would be killer on me.

    You said it is in week 15? Is that 15/18?

    "The Hansons usually have their runners perform the Simulator five weeks before a marathon. That works for elite runners who run such high mileage that they need three full weeks to taper for their race, but for us mortals it’s probably better to run the Simulator closer to race day—four or even three weeks out. Again, the idea is to put the finishing touches on your marathon fitness."
  • kimlight2
    kimlight2 Posts: 483 Member
    Thank you everyone for the birthday wishes!
    @BettyM1017 I didn't think to check the size of the 45-49 age group. Duh! I am probably still screwed. LOL.
    @wishiwasarunner - I would need them to knock HOURS off my time in order to BQ. Wonder how old I would need to be for that to happen?

    As far as Strava vs Garmin issue, I will go with the lower one from now on so I am not under training.
  • mk2fit
    mk2fit Posts: 730 Member
    @kimlight2 Happy Birthday!

    7/1: 6.26
    7/2: 3.16
    7/3: 6.23
    7/4: Day off
    7/5: 5.34
    7/6: 6.27

    27.26/100
  • cburke8909
    cburke8909 Posts: 990 Member
    @Stoshew71 I will take your advice on this one. I'm going to run an easy 20 that day. He has the marathon simulator as part of all three levels in his 80/20 plan but it makes more sense to just build that endurance. I really want a sub 4 hour but top priority is the finish this time. If I go for time on the next marathon and miss the finish it won't be as tragic.
  • PastorVincent
    PastorVincent Posts: 6,668 Member
    7/1 8 miles - forced early stop :frowning:
    7/2 Forced rest day
    7/3 7 easy miles in high humidity
    7/4 10 easy miles in high humidity
    7/5 7 miles in high humidity
    7/6 Thunderstorms forced rest day :frowning:

    Summer Goal: Get my marathon pace below 9 minutes.
    Official Marathon PR: 4:11:28

    Next Races (more as I find them):

    07/28/17 - Liberty Mile - 1 mile race just to see what a short run really is :)
    10/14/17 - Stop, Drop, and Run - Fireman style obstacle course - 5km

    05/06/18 - Pittsburgh Marathon - aiming for sub four hours.

    Nothing to report save thunderstorms... :frowning:
  • katharmonic
    katharmonic Posts: 5,720 Member
    Date :::: Miles :::: Cumulative
    07/01/17 :::: 8.1 :::: 8.1
    07/02/17 :::: 2.7 :::: 10.8
    07/03/17 :::: 3.4 :::: 14.2
    07/04/17 :::: 3.6 :::: 17.8
    07/05/17 :::: 5.5 :::: 23.3
    07/06/17 :::: 2.6 :::: 25.9
    Goal = 110 miles

    I was undecided about whether today would be a rest day or not. But ended up eating two desserts so thought I better get a bit of a run in. Took Stella out this evening after it cooled down, but it was still fairly humid. We were slow going, and it wasn't long, but it was something.
  • MobyCarp
    MobyCarp Posts: 2,927 Member
    July Running Totals (miles)
    7/1 – 14.00 paced run
    7/2 – 14.03 easy
    7/3 – 6.21 easy + 4 strides
    7/4 – 8.07 warm up + 4 mile race
    7/5 – 7.40 group run
    7/6 – 12.06 warm up + MP intervals

    July total to date – 61.77

    Nominal Challenge Goal – 260 miles
    Real Goals: Stay healthy. Train toward Rochester Marathon. Pace Shoreline Half as close as possible to a 1:40 finish with even splits. Run Karknocker 5K in under 20 minutes.

    Today's notes – It's July. 84º F (29º C) and 55% relative humidity is normal, if a little uncomfortable. Went to club practice, got in the 2 mile warm up, and saw that no one else had a long interval workout. So I set out to run today's assignment as an out and back on the Erie Canal Path: 2 miles easy, 3 miles MP, 2 miles easy, 2 miles MP, 1 mile easy.

    The first 2 miles easy got me over the mile of trail to get to the canal path, and past the congested pedestrian area. The easy pace splits were unremarkable, 8)1 and 7:51. Then I had a terrible time settling into marathon pace. I was conflicted about what I wanted. Last training cycle, I targeted 7:30 for MP, just a little faster than easy. The various calculations say I could run as fast as a 7 minute mile for MP, depending on what inputs I use. Tuesday's warmup came in at a 7:20 average pace, faster than easy but feeling good. Maybe I could target a 7:20 MP this training cycle?

    In any event, I just wasn't feeling a steady pace for the first 2 miles of the 3 mile MP interval. Garmin reports the splits for that interval at 7:23, 7:23, and 7:11; but those first 2 miles were anything but a steady pace. The 3rd mile felt a lot steadier.

    Turned around at mile 5, and struggled to slow down to easy. Noticed a marked cardiac drift. Had mental images of not being able to complete the run, probably because the canal path is where I crapped out of a couple hard interval workouts last year in the heat and humidity; but that didn't happen. It was a mental challenge getting through the second 2 mile interval of easy, but I did it. Splits were 7:49 and 7:44.

    By now the humidity has made the run sucktastic. I put on some more effort, and I'm feeling a pretty steady pace; so I go with it. When I look at my watch, it looks a bit fast; but I'm content if it's slower than a 7 minute mile. That makes it definitely slower than what I would target for a half marathon, and thus somewhere in the range where MP ought to live. The 2 miles that should have been MP came in at 7:07 and 7:04. Slowing down to easy was a relief, and I managed the out and back properly so I was right around 10 miles when I got back to base that last easy mile came in at 7:54.

    So I held the easy pace pretty well, but was conflicted about MP. Doctrine is that there isn't much physical benefit to running MP; we train at that pace to get used to it, so it's a pace we can naturally fall into on race day. By that measure, this wasn't a terribly good workout.

    Look at the HR data. Average HR was 137, max HR 154. I must be spending too much time on this thread, because my first thought was that I got my HR up into the @MNLittleFinn range. Time in zones came in as 24% Zone 3, 59% Zone 2, 15% Zone 1 (and presumably 2% Zone Zero.)

    As expected, everyone else had packed up and gone by the time I got back to base. Took my time to stretch properly, then I packed up and left too. Even though I didn't do well at holding MP (or even at determining what pace I ought to be holding for MP), it felt like good evening of running.

    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) finished in 25:42
    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)
  • T1DCarnivoreRunner
    T1DCarnivoreRunner Posts: 11,502 Member
    7/1 - Rest Day
    7/2 -Rest Day
    7/3 - Rest Day
    7/4 - 2.98 (Based on Garmin distance) for local 5K… time was 26:22; not a PR at all, but I haven't run at all since 6/24 and won't be fat adapted for awhile yet.
    7/5 - 5.03 miles - not as fast as I planned :(
    7/6 - 3.01 miles treadmill. Plan was for easy miles, and these were scary slow.

    exercise.png

    Upcoming Races:
    7/4/17 - Miner 5K
    7/29/17 - Dr. Dash 10K
    10/21/17 - Oregon Trail Run HM
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