July 2017 Running Challenge
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Hot and sticky run today... did lots of walking and resting. I made the mistake of taking Hobbes the Vizsla and he was good for a about 4 miles and then he was just too hot. Now it is cloudy out making me feel like I am in Florida where it rains in the afternoons...
@ddmom0811 - your trip sounds awesome (ignoring the drunks and the couple on the bench!). Did you run by yourself in Barcelona and Munich? I think I would worry about getting lost and being safe, especially in Barcelona. I also hated the ship track on our cruise. Mostly there were so many slow walkers that running would have been impossible and so boring. I also enjoyed the treadmill, once I got used to the ship movement and taking that into consideration with the treadmill movement.
Date........Miles.......Total
07/01......9.02........9.02
07/02......0.00........9.02
07/03......4.66......13.68 - + Agility
07/04......4.66......18.34
07/05......5.81......24.15
07/06......0.00......24.15 - + Strength Training
07/07......0.00......24.15 - Anniversary weekend
07/08......0.00......24.15 - Anniversary weekend
07/09......0.00......24.15 - Anniversary weekend
07/10......0.00......24.15 - + Agility
07/11......5.64......29.79 - + Strength Training
07/12......4.28......34.07
07/13......0.00......34.07 - + Strength Training
07/14......5.71......39.78
07/15......6.71......46.49
My completed and upcoming Races - Let me know if you will be running too!
02/05/17 - Surf City Half Marathon
07/23/17 - San Francisco 1st Half Marathon
10/14/17 - AIM for the Cure Melanoma 5K Walk/Run
12/16/17 - San Diego Holiday Half Marathon3 -
July goal 100 miles
July 1.........4.1 miles..........MTD 4.1
July 2.........3.0 miles......... MTD 7.1
July 3.........5.0 miles..........MTD 12.1
July 4.........Rest Day..........MTD 12.1
July 5.........8.5 miles..........MTD 20.6
July 6.........3.1 miles..........MTD 23.7
July 7.........3.5 miles..........MTD 27.2
July 8.........Rest day..........MTD 27.2
July 9.........8.5 miles.........MTD 35.7
July 10.......3.5 miles.........MTD 39.2
July 11.......8.0 miles.........MTD 47.2
July 12.......3.2 miles.........MTD 50.4
July 13.......Rest day..........MTD 50.4
July 14.......6.3 miles.........MTD 56.7
July 15.......10.2miles........MTD 66.9
Try to stay cool everyone.3 -
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
7/7 – rest day
7/8 – 15.01 paced 10 + ad hoc 5
7/9 – 11.83 easy 90 minutes
7/10 – 6.95 easy + 4 strides
7/11 – 11.37 warm up, speed work, cool down
7/12 – 6.04 group run
7/13 – 11.62 warm up, speed work, cool down
7/14 – rest day
7/15 – 20.25 warm up, pace half marathon, easy 5 miles post-race
July total to date – 144.84
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 – Today's assignment in the training plan was 20-22 easy miles. I had agreed to pace the Shoreline Half Marathon for a 1:40 target finish, so I planned the week for the low end, 20 miles today. I wasn't sure how hard running a half marathon a little faster than easy but a little slower than MP would make the day. I recalled another workout from the plan, 2 miles easy, 10-13 miles MP, 2 miles easy. Did that one two training cycles ago, so I figured I would be okay today with a 2 mile warm up, pacing the half slower than MP, and a 5 mile easy run afterward. Oh, yeah. Between previous days coming in longer and shorter than estimated, I needed 20.19 miles to round out the 68 mile goal for the week.
This is the first time I've paced a half marathon, and I was a bit concerned about holding even splits. So I made a chart of target times by mile, and taped it to the pacer's stick. Last night, Flat Kevin was all ready to go:
Shoreline is traditionally hot and humid. Today we got the humidity, but not the heat. It was 64º F (18º C) with 88% relative humidity for my warmup, and still there at gun time. After training in a lot of humidity, it felt cool and comfortable.
Did my 2 mile warm up, and kind of stumbled onto the end of the race route on the way out. Followed it back to the finish line on the way back, on general principal. The route had to be changed this year, because high water in Lake Ontario had washed out parts of the path that had been in the last mile. Re-routing through various park paths produces several very sharp turns in that mile, just what you don't want when running a race for speed. Fortunately, I would not be running for speed. I would be running to a target pace. The warmup came in at 2.01 Garmin miles with an average pace of 7:44 per mile, average HR 127, max HR 140, 63% 80-20 Zone 2 and 25% 80-20 Zone 3. Good enough for a warmup.
In the race itself, I spent a lot of time looking at the pace on my watch and looking at the target times for passing the mile flags. I was 5 seconds ahead of target at mile 1, quite acceptable. Then I got warmed up and feeling pretty good, and it was a constant struggle to slow down enough without slowing all the way down to easy. Missed seeing the mile 8 flag, but at the other flags through mile 10 I was anywhere from 8 to 59 seconds ahead of target.
Had a nice conversation with a guy who was going to run with me till mile 11, the run ahead if he felt up to it. He helped me control the pace, perhaps more than he realized. His plan went off well, as he said goodbye just before the mile 11 flag and ended up finishing in 1:38:30. After that point, I was mostly running in space and had a harder time keeping it slow. There was another guy who hung on until about 1000 meters prior to the end before leaving me behind; I kept creeping up toward catching him during that 1000 meters. Sigh.
Ended up crossing the finish at 1:39:05. That's not as close to target as I had hoped but at least it's within a minute. If I believe the philosophy that the true goal of a pacer is to finish 15 to 30 seconds ahead of the nominal target, it's pretty good. Then I look at the other pacers' times, and see several that came in within 1 second of the nominal goal. I'm going to have to ask them how they did that. The only way I can think of would be if I had just stood around for 55 seconds before crossing the finish line. But at that point I was holding the stick high to display the pacer coming through for the video.
As far as my own training, which was secondary to accurate pacing, I had an average HR of 133 and max of 147. I spent 94% of the time in 80-20 Zone 2, 4% in Zone 1, and 1% in Zone X. I guess that makes Shoreline a good easy run in the 80-20 system.
Felt pretty good at the end of the race. Stashed my medal in my car, and went out for the post-race 5 miles. Ran them entirely by feel, not even looking at pace. Part of it was out along mile 12 of the race course, cheering people who were still running. It felt awkward cheering them on the way back, when I'm running easy and passing people who are working hard to finish a half; so I detoured to other park paths at the first opportunity. Found a nice boardwalk that is now right on the lake; got my feet wet from a wave washing over it at one point. Still ended up needing some OCD around the parking lot to make my 5 miles. The last 5 came in at an average Garmin pace of 7:37 per mile, average HR 131, max HR 144, 72% 80-20 Zone 2, 15% Zone 1, 5% Zone X.
It turned out that my time was 1st of 15 in the M 60-64 age group, even though I was pacing. I asked whether I was eligible for the age group award, since I was a pacer; they had me listed. So in addition to the medal I got a nice looking curved glass plaque to go with all the other clumsy curved glass plaques in my hutch, and a jar of organic peanut butter. I had been hoping for almond butter or sunflower butter, but even the peanut butter is pretty good. And you can't beat the price, given that my entry fee was comped. I had a thought that if the second place guy in the age group beat 1:40, he ought to have the award because I wasn't supposed to beat 1:40; but it turned out the second place guy ran a 1:47.
Post-race food was Sticky Lips BBQ. They had a delayed start to serving, with the tag that it takes time for BBQ to achieve maximum tastiness; from my perspective, that delay meant I got post-race food and company for eating it after I got my 20 miles in. That was nice. Stepped out the door of the shelter after eating, and thought to take a picture of the view to the north:
It was a very pleasant morning. Now I guess I need to go sign up for some more races.
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) finished in 1:39:05
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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Wow, all this talk of toenails getting black and falling off has me rethinking this running thing.
No run for me today. 25.75 miles on the bike and then laying around in the pool drinking all my extra calories.
I do have to say - all this running made that bike ride a lot easier. 4 -
@honunui thanks for the info on the niacin. I'm feeling almost 100% now but if it gets bad again I'll talk to my doctor about that.
Things will be crazy the next week. Skip and I are going to visit a couple of colleges, then a few days just the two of us at the beach before meeting up with a few friends for a few more days. Can't wait!!!5 -
@_nikkiwolf_ ha ha if it makes you feel better I put my best friend as my emergency contact on my roadid and Allen and I have been together for 9 years. Men come and go, but best friends are for ever
@respectthekitty congrats on the new home4 -
7/1 8 miles
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
7/7 6 miles zone 2/3
7/8 17 miles in zone 2
7/9 Travel day no run
7/10 7 miles zone 2
7/11 Too hot to play
7/12 6 miles zone 2
7/13 rest
7/14 5.79 miles Zone 2
7/15 rest day
7/16 Travel day
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
08/2017 - Cranberry Cup 5k. (hopefully - plan for a PR attempt)
10/14/17 - Stop, Drop, and Run - Fireman style obstacle course - 5km
05/06/18 - Pittsburgh Marathon - aiming for sub four hours.
So, in case anyone is wondering, standing with your back directly to the sun, in high humidity while in a black suit is a good way to be baked into a cookie. Everything went well, and I ate way too much at the repast after the funeral. I will have to work at getting back on the bandwagon on Monday with CICO and running, but I think I mitigated the week with those easy runs so hopefully held my fitness level stationary.
It was sad to say good bye to my Nana and Uncle, but it was an honor and privilege to preside over the ceremony.
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Congrats for the first position! Really enjoyed reading your race report. It has inspired me to give a try to half marathon training.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
7/7 – rest day
7/8 – 15.01 paced 10 + ad hoc 5
7/9 – 11.83 easy 90 minutes
7/10 – 6.95 easy + 4 strides
7/11 – 11.37 warm up, speed work, cool down
7/12 – 6.04 group run
7/13 – 11.62 warm up, speed work, cool down
7/14 – rest day
7/15 – 20.25 warm up, pace half marathon, easy 5 miles post-race
July total to date – 144.84
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 – Today's assignment in the training plan was 20-22 easy miles. I had agreed to pace the Shoreline Half Marathon for a 1:40 target finish, so I planned the week for the low end, 20 miles today. I wasn't sure how hard running a half marathon a little faster than easy but a little slower than MP would make the day. I recalled another workout from the plan, 2 miles easy, 10-13 miles MP, 2 miles easy. Did that one two training cycles ago, so I figured I would be okay today with a 2 mile warm up, pacing the half slower than MP, and a 5 mile easy run afterward. Oh, yeah. Between previous days coming in longer and shorter than estimated, I needed 20.19 miles to round out the 68 mile goal for the week.
This is the first time I've paced a half marathon, and I was a bit concerned about holding even splits. So I made a chart of target times by mile, and taped it to the pacer's stick. Last night, Flat Kevin was all ready to go:
Shoreline is traditionally hot and humid. Today we got the humidity, but not the heat. It was 64º F (18º C) with 88% relative humidity for my warmup, and still there at gun time. After training in a lot of humidity, it felt cool and comfortable.
Did my 2 mile warm up, and kind of stumbled onto the end of the race route on the way out. Followed it back to the finish line on the way back, on general principal. The route had to be changed this year, because high water in Lake Ontario had washed out parts of the path that had been in the last mile. Re-routing through various park paths produces several very sharp turns in that mile, just what you don't want when running a race for speed. Fortunately, I would not be running for speed. I would be running to a target pace. The warmup came in at 2.01 Garmin miles with an average pace of 7:44 per mile, average HR 127, max HR 140, 63% 80-20 Zone 2 and 25% 80-20 Zone 3. Good enough for a warmup.
In the race itself, I spent a lot of time looking at the pace on my watch and looking at the target times for passing the mile flags. I was 5 seconds ahead of target at mile 1, quite acceptable. Then I got warmed up and feeling pretty good, and it was a constant struggle to slow down enough without slowing all the way down to easy. Missed seeing the mile 8 flag, but at the other flags through mile 10 I was anywhere from 8 to 59 seconds ahead of target.
Had a nice conversation with a guy who was going to run with me till mile 11, the run ahead if he felt up to it. He helped me control the pace, perhaps more than he realized. His plan went off well, as he said goodbye just before the mile 11 flag and ended up finishing in 1:38:30. After that point, I was mostly running in space and had a harder time keeping it slow. There was another guy who hung on until about 1000 meters prior to the end before leaving me behind; I kept creeping up toward catching him during that 1000 meters. Sigh.
Ended up crossing the finish at 1:39:05. That's not as close to target as I had hoped but at least it's within a minute. If I believe the philosophy that the true goal of a pacer is to finish 15 to 30 seconds ahead of the nominal target, it's pretty good. Then I look at the other pacers' times, and see several that came in within 1 second of the nominal goal. I'm going to have to ask them how they did that. The only way I can think of would be if I had just stood around for 55 seconds before crossing the finish line. But at that point I was holding the stick high to display the pacer coming through for the video.
As far as my own training, which was secondary to accurate pacing, I had an average HR of 133 and max of 147. I spent 94% of the time in 80-20 Zone 2, 4% in Zone 1, and 1% in Zone X. I guess that makes Shoreline a good easy run in the 80-20 system.
Felt pretty good at the end of the race. Stashed my medal in my car, and went out for the post-race 5 miles. Ran them entirely by feel, not even looking at pace. Part of it was out along mile 12 of the race course, cheering people who were still running. It felt awkward cheering them on the way back, when I'm running easy and passing people who are working hard to finish a half; so I detoured to other park paths at the first opportunity. Found a nice boardwalk that is now right on the lake; got my feet wet from a wave washing over it at one point. Still ended up needing some OCD around the parking lot to make my 5 miles. The last 5 came in at an average Garmin pace of 7:37 per mile, average HR 131, max HR 144, 72% 80-20 Zone 2, 15% Zone 1, 5% Zone X.
It turned out that my time was 1st of 15 in the M 60-64 age group, even though I was pacing. I asked whether I was eligible for the age group award, since I was a pacer; they had me listed. So in addition to the medal I got a nice looking curved glass plaque to go with all the other clumsy curved glass plaques in my hutch, and a jar of organic peanut butter. I had been hoping for almond butter or sunflower butter, but even the peanut butter is pretty good. And you can't beat the price, given that my entry fee was comped. I had a thought that if the second place guy in the age group beat 1:40, he ought to have the award because I wasn't supposed to beat 1:40; but it turned out the second place guy ran a 1:47.
Post-race food was Sticky Lips BBQ. They had a delayed start to serving, with the tag that it takes time for BBQ to achieve maximum tastiness; from my perspective, that delay meant I got post-race food and company for eating it after I got my 20 miles in. That was nice. Stepped out the door of the shelter after eating, and thought to take a picture of the view to the north:
It was a very pleasant morning. Now I guess I need to go sign up for some more races.
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) finished in 1:39:05
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)3 -
1---6.38
2---4.25
4---5.11
8---3.37
12---2.90
14---3.58
15---3.31 new post op pr on my mile by 7 seconds. Yay! LOL!
28.90/70
Upcoming races
AIM for the Cure- 5K, virual run
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 10:04 5k 34.27 10k 1:20.25
Great job!2 -
MNLittleFinn wrote: »Not sure if I loved or hated it....must have been a trail marathon
The point is, you did it!! It's awesome and it's over - yay @MNLittleFinn !!!PastorVincent wrote: »cburke8909 wrote: »@PastorVincent and @Orphia looking at training suggestions for marathons. They suggest on early training runs to run long runs fasted, no fuel regardless of time. This will cause you to go into glycogen depletion and your body will be forced to burn fat. On long runs within 3-4 weeks of your race run fueled which will teach your body to accept and process fuel while running. Getting the combination right is extremely difficult, that's why even Stan and Moby will tell you they are still figuring it out. The one thing most will agree on is that this fuel burning element is a key component to a good marathon.
Well said, @cburke8909
I should try some longer runs with out fuel, but I do not eat nearly enough to tip the balance. I mean If I eat 100ish calories an hour, but am burning more like 400-500 an hour (6.5mph pace), then I am still cutting through the glycogen and have to be into fat.
Yep, that makes sense, @PastorVincent
Today I did my longest run ever! 32 km. (20 miles)
Managed an average pace of 7 minutes per km. (11:16 per mile), total run time 3:41:15
Had a total of 3 gels which were about 400 kj each, so 100 calories thereabouts each. So that works out I was using fat and felt fine.
Feel so happy! Yippee!!!10 -
@Elise4270 and @PastorVincent Thanks for the job congrats!
I wouldn't worry too much about it. In the last year, I've covered some 2,300 miles and have not had any foot issues at all...no bruising or aches, no nail problems, no blisters, and no rubbing or chafing. Maybe these are problems that some people are naturally predisposed to? Or maybe the running shoes I use have a large toe box and enough cushioning to mitigate things? Dunno, but I was also a little anxious about marathon training when I heard all the stories of missing toe nails, but so far, you'd be hard pressed to tell that I run at all if you were to look at my feet.Wow, all this talk of toenails getting black and falling off has me rethinking this running thing.3 -
Awesomely excellent! Great job.Today I did my longest run ever! 32 km. (20 miles)
Managed an average pace of 7 minutes per km. (11:16 per mile), total run time 3:41:15
Had a total of 3 gels which were about 400 kj each, so 100 calories thereabouts each. So that works out I was using fat and felt fine.
Feel so happy! Yippee!!! 1 -
Wow, all this talk of toenails getting black and falling off has me rethinking this running thing.
No run for me today. 25.75 miles on the bike and then laying around in the pool drinking all my extra calories. I do have to say - all this running made that bike ride a lot easier.
I've never lost a toe nail. Never had one turn black or any other not normal color. I had one that some how got injured at the cuticle. It just lifted loose but grew out normally. I don't know it that was running or clumsiness. It was visibility injured, I even had my doc look at it. So i think, as long as you're good at fitting shoes, you shouldn't have any problems. If it happens, just embrace the running milestone.
This may not be a good time to bring up Jan Ryerse' lost toenail necklace... Google if you dare. And did you know a rat king is a real thing? Google if you dare.
I'm not sure which is worse. Ok, definitely the rats. 
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@Elise4270 and @PastorVincent Thanks for the job congrats!
I wouldn't worry too much about it. In the last year, I've covered some 2,300 miles and have not had any foot issues at all...no bruising or aches, no nail problems, no blisters, and no rubbing or chafing. Maybe these are problems that some people are naturally predisposed to? Or maybe the running shoes I use have a large toe box and enough cushioning to mitigate things? Dunno, but I was also a little anxious about marathon training when I heard all the stories of missing toe nails, but so far, you'd be hard pressed to tell that I run at all if you were to look at my feet.Wow, all this talk of toenails getting black and falling off has me rethinking this running thing.
I have callouses on my big toes. Blister scars on my heals (poor sock choices or no socks). Every time I pee now I think of you. Analyzing my pee color, wondering if the specific gravity is good enough to pass a test. They just cut our hair for drugs. No pp. Thanks for that.
Prove it, I want pictures of your feet. 2 -
My trainer sent me this saying it made him think of me and another friend he also trains who has not been very successful. I think a lot of it is interesting and definitely valid, especially how differently we perceive distances and difficulty. In my mind it explains why I have such a difficult time running on the treadmill. If I had started there rather than just running to 'that tree' or to the 'end of the block' I would not likely still be running. What do you all think?
http://www.npr.org/programs/ted-radio-hour/529942522/a-better-you
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@Elise4270 I think I am with @garygse - I don't think you could tell I am a runner either from looking at my feet. I have lost a toenail - 1 to running when I ran my first race and one to dropping a shampoo bottle (full) on my toe. Wearing the right size shoes and a wide toe box has made all the difference for me!
No I don't dare to look up the toenail necklace or the rat king - nope never :noway:
@mobycarp - Congrats on your pacing to an AG 1st place! Pretty awesome! I think if you had actually raced it you may have set a course record for your AG!
@PastorVincent - I am so sorry about your Nana and Uncle but awesome that you were able to preside over the ceremony!
A bit different but my cousin will be presiding over my daughter's wedding in September and I am so excited that he will be handling it - he and my daughter have always had a connection and it will make it just so much more special!
@skippygirlsmom - what colleges is the Skippygirl considering? Are you thinking maybe a track scholarship?
@orphia - congratulations on your distance PR!3 -
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AriellesMama wrote: »
I'm wanting to go to bed and i haven't used a ticker in ages and apparently updated it wrong, I will try again tomorrow but today was Day 2 and I am up to 1/3 of a mile with relative ease. I am happy with it, The compression socks were a wise purchase for me lol. Before my sprained feet... yes both, i feel down some stairs LOL Before the injury though, I was running and but it was painful, this time i don't have really any pain!
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Ran a colorful 5k today.
[IMG][/img] 3 -
I wouldn't worry too much about it. In the last year, I've covered some 2,300 miles and have not had any foot issues at all...no bruising or aches, no nail problems, no blisters, and no rubbing or chafing. Maybe these are problems that some people are naturally predisposed to? Or maybe the running shoes I use have a large toe box and enough cushioning to mitigate things? Dunno, but I was also a little anxious about marathon training when I heard all the stories of missing toe nails, but so far, you'd be hard pressed to tell that I run at all if you were to look at my feet.
Yeah, @shrcpr in my limited experience as a runner all my toenail issues have been caused by poor footwear choices. I have one blackened toe nail right now that I got during a short recovery run due to the new shoes I was wearing (got rid of them!). Any work out can cause injury and toe nail issues are very minor in the grand scheme of things. 0 -
Today I did my longest run ever! 32 km. (20 miles)
Managed an average pace of 7 minutes per km. (11:16 per mile), total run time 3:41:15
Had a total of 3 gels which were about 400 kj each, so 100 calories thereabouts each. So that works out I was using fat and felt fine.
Feel so happy! Yippee!!!
YAY!!!! Congrats!!
1 -
@PastorVincent - I am so sorry about your Nana and Uncle but awesome that you were able to preside over the ceremony!
A bit different but my cousin will be presiding over my daughter's wedding in September and I am so excited that he will be handling it - he and my daughter have always had a connection and it will make it just so much more special!
Thanks, @shanaber - That is cool for your cousin! I will be doing my baby sister's wedding. She just got engaged. That will be a MUCH more fun time I think. 1 -
MNLittleFinn wrote: »Not sure if I loved or hated it....must have been a trail marathon
The point is, you did it!! It's awesome and it's over - yay @MNLittleFinn !!!PastorVincent wrote: »cburke8909 wrote: »@PastorVincent and @Orphia looking at training suggestions for marathons. They suggest on early training runs to run long runs fasted, no fuel regardless of time. This will cause you to go into glycogen depletion and your body will be forced to burn fat. On long runs within 3-4 weeks of your race run fueled which will teach your body to accept and process fuel while running. Getting the combination right is extremely difficult, that's why even Stan and Moby will tell you they are still figuring it out. The one thing most will agree on is that this fuel burning element is a key component to a good marathon.
Well said, @cburke8909
I should try some longer runs with out fuel, but I do not eat nearly enough to tip the balance. I mean If I eat 100ish calories an hour, but am burning more like 400-500 an hour (6.5mph pace), then I am still cutting through the glycogen and have to be into fat.
Yep, that makes sense, @PastorVincent
Today I did my longest run ever! 32 km. (20 miles)
Managed an average pace of 7 minutes per km. (11:16 per mile), total run time 3:41:15
Had a total of 3 gels which were about 400 kj each, so 100 calories thereabouts each. So that works out I was using fat and felt fine.
Feel so happy! Yippee!!!
And this is why we we have an 'awesome' button. Fantastic job!
I'm just relaxing for a few minutes before heading out for my 5k race. Was at a concert last night (Violent Femmes and Echo and the Bunnymen), which meant there was beer, pizza and a past midnight bedtime. So probably not the best pre-race preparation. Don't think I'll be getting a new PR, but I had a lot of fun.6 -
Main goal is to survive the Eugene Curnow Trail marathon and get more time on feet.
Nominal mileage goal: Let's say 100? Maybe I'll be a PastorVincent and set my goal at the end of the month
7/1- 11
7/2- REST/Family day
7/3- REST/Family Day
7/4- 6ey stinger
7/5- 5
7/6- 6
7/6- 5.1<--daily double
7/7- REST
7/8-17.7
7/9-9
7/10- REST
7/11- 3.1
7/12- 3.1
7/13- REST
7/14- REST
7/15- 25.9
7/16- REST
Total: 92.2
Weekend Notes: Yesterday I "ran" the Eugene Curnow trail marathon "the marathon that runs like an ultra." That was BRUTAL race. it started out pretty warm, already in the mid 60sF (15-19C), so I knew that it was going to get kind of nasty throughout the day. I felt pretty well prepared, with both 21oz waterbottles filled with Tailwind, and 6 pre-prepped packets for refilling.
Miles 1-8: The first miles went pretty well, which is good, since this is where the biggest climbs were. They were the miles with the most net elevation gain. to give an idea, there's a Strava segment about 1 mile in that's a 181 foot gain over 0.3 miles, and that one felt easier than about 90% of yesterday's climbs.
Miles 9-16.3: Here's where things started to get bad for me. In this stretch, I never had a mile that was faster than 14:40. I was starting to heat up at this point, and the temps were rising, temps were already in the low 60s according to my Garmin. Mile 9 was up, then downhill, and 10 was the opposite. 9 had 104 feet net elevation gain, and 10 had 27ft net downhill. 11 and 12 were a mix as well, with 11 a net gain of 119, and 12 a net loss of 12.... However, mile 12 contained the first Powerline Climbs. There were 4 of them, each with an average grade of about 25% and all between 45 and 100 feet of vertical... Oh, did I mention the MUD? Imagine mud the consistency of THICK WET CLAY. and that was what was covering the entire section Finally got out of the sun where it had reached 81F (felt MUCH warmer!) and entered Purgatory A quick, series of shorter, but still sharp, uphills, just to kick your butt more. I was VERY glad to see the Grand Portage Aid Station. I stood around there for a little, drinking Coke and trying to compose myself. Then it was another short but up and down section to the Peters Aid Station., where I stood around some more, because I was whooped!
16.3-20.4: After I left the Peters aid station, things started going downhill for me (thought the terrain stayed nasty). My calves, quads, and hamstrings started cramping up, a LOT! I was really just creeping along at this time, and the thoughts of a DNF were very real, that's how bad my legs were. Then about 18.2 miles in, the trail racing community proved why it is awesome. going up a very short, but sharp incline, my left calf totally seized, as in my lower leg was stuck in the position for walking tip toe...and my right did similar, but not quite as bad...yup, I was on the ground... Then Chad, who was kind of hanging with me, saved the day, After I got my leg straightened out (did I mention my left Hamstring cramped too???), Chad started putting pressure on my foot, slowly forcing it back and stretching my calf. He then walked with me the next 2 miles to the Forbay Aid Station, where I got a nice, HUGE, piece of watermellon and promptly rolled it in the huge bowl of salt, to try to get my electrolytes back in balance.
20.4-Finish: I was actually feeling pretty good after Forbay, just totally drained (Note to self: Work on fueling!) I walked along in the sun, enjoying the breeze that finally showed up (even though my watch said the temp was 93F, and I can believe it). The last few miles were my slowest. Partially because I was taking it easy because I had no energy, and I wanted to save my legs, and partially because I was behind a couple who were just taking the last miles as a casual walk. With about 2 miles to go, I caught up with Chad, who had left me a little after Forbay, and we walked together until just before the end, where he ran in the last half mile, and I walked until I was a quarter mile out and then ran in the last little stretch, got my medal and shirt, and was finally done with my first trail race, and my longest ever run on trails.
Have a Runderful day all!
2017 Races Scheduled
6/16- William A Irvin 5k
6/17- Grandma's Marathon 4:24:06
7/15- Eugene Curnow Trail Marathon 7:22:23
8/19- Rampage at the Ridge 5k OCR
9/23- Ely Marathon (full)
10/21 Wild Duluth 100k
11/23- TBD 5k Turkey8 -
Just posted a MASSIVE race report and it has to be "approved" ugh.... do those posts ever actually show up?0
-
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
07/07/17 :::: 0.0 :::: 25.9
07/08/17 :::: 3.0 :::: 28.9
07/09/17 :::: 8.5 :::: 37.4
07/10/17 :::: 3.3 :::: 40.7
07/11/17 :::: 5.2 :::: 45.9
07/12/17 :::: 3.3 :::: 49.2
07/13/17 :::: 3.0 :::: 52.2
07/14/17 :::: 0.0 :::: 52.2
07/15/17 :::: 9.4 :::: 61.6
07/16/17 :::: 3.6 :::: 65.2
A pretty nice Sunday morning run. Listened to a podcast "Live from the Poundstone Institute" and enjoyed the time.
Tomorrow starts 8 days of travel. I have 3 straight days of flights as I go for a quick work trip to NYC and then immediately for a trip out to the midwest to see the family. Forecast for Iowa looks pretty brutal (as I know @karllundy can attest, seems like it's been a really hot summer there). I'll have to get up early and find as many shaded trails as I can. Where my mom lives is a new development and is sorely lacking in shade.
15 days left in July - currently at 59% of goal for Race to Cure Sarcoma
2 -
WK 7.10.17 - 7.16.17
M - *
T - 10 m.
W - 9.7 m.
T - 4 m.
F - 5 m. * Was supposed to be a long run, but a farmer put down fertilizer and I got sick on run.
S - 6 m.
S - 1/2 Mar + 2.4 additional
Total - 50.2 running Miles * Goal is a 55 + mile running week.
2 -
First ever race today. Was a 5k and my time was 29:47, I really wanted to get a sub 30 time so Im very happy with that. Lots to take away and learn for future races I think but all in all very happy.
19
Moving = Cross Training 
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