August 2017 Running Challenge
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My run yesterday was "12x 400m" intervals. The first time I did such short intervals, and so many of them - and I found it really hard to keep track! I set my watch to beep every 200m, so I could do 400m fast, 200m recovery. Which ment that it was beeping nearly every minute, somewhat annoying. And I kept loosing count and had to re-calculate the number of intervals left to do from the total distance I had run...
Lol, sometimes I think I'm never happy. Two weeks ago the training plan called for "3x1600m", and those were too long for my taste. Why can't it be "6x800m" every week?
And I have to admit I completely forgot to do the kr30dc yesterday, so I had to do day 4 this morning and day 5 this evening. Those same stretches every day are starting to get a little boring. I'm glad that on day 7 it will change to completely different exercises.
At least today there was a little bonus workout that came by mail and isn't written on the challenge website:
"Testing for imbalances"
- Single Leg Bridge 10 x 10 second holds on each leg
- Side Plank 3 x 30 seconds hold on each side
The idea is to do both and pay attention if the exercise feels harder on one side feels than the other to find out if you have any left/right imbalances.3 -
@_nikkiwolf_ love the formatting! Thanks!!!1
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8/01/2017 - 0 miles
8/02/2017 - 9 miles Z3/Z4
8/03/2017 - 7 miles Z2
8/04/2017 - 5 Easy miles
8/05/2017 - Cranberry Cup 5k - 23:18
8/05/2017 - Howl at the Moon 5k - 25:11
8/06/2017 - Rest
8/07/2017 - 7.75 miles
8/08/2017 - 6.5 miles Z2
Summer Goal: Get my marathon pace below 9 minutes.
Official Marathon PR: 4:11:28
Next Races (more as I find them):
08/12/2017 - Friends of the Riverfront Trail Run - 15k
10/14/2017 - Stop, Drop, and Run - Fireman style obstacle course - 5km
05/06/18 - Pittsburgh Marathon - aiming for sub four hours.
Just easy hot humid want to die run today. Pretty much need to coast out the next few days since have the 15k race on Saturday. Not really a tapper, but do want to reduce work outs for a few days.4 -
RE: roo belt..
I have one of these
https://www.amazon.com/FlipBelt-Original-Designed-Shipped-Warranty/dp/B00JF9EMG0?th=1
and it is big enough to hold my Samsung s7 edge with a case on it. With the phone it, I barely feel it and haven't had any issues with it flipping over or riding up. I have mine fit pretty snug. It also has a clip for keys.3 -
PastorVincent wrote: »WandaVaughn wrote: »It feels strange to call 3 miles a "short" run!
Yeah, it is funny now when I say "just going for a short easy run" and I mean 6-8 miles.
It is a strange world we distance runners have moved into...
"People don't understand that when you're in marathon training, 8 miles is an easy run." -- my coach. I remember this because he said it the day after I ran 8 miles when the schedule just said "easy."8 -
Runningmischka wrote: »
To all new runners: you are starting (or continuing) this exciting journey of becoming a happier, healthier person with so many new opportunities to meet amazing people, visit new places, set new records. No matter how long or fast you ran today - you ran longer and faster than ALL people sitting on their couches combined (for all of you non-math folks, that's a big fat zero) Keep running and before you know it, your easy run will be "just 6-8 miles"
Thanks I really appreciate this encouragement today!5 -
Runningmischka wrote: »To all the runners with 150+ miles goals: wow! What planets are you all from and when can I come visit?
@Runningmischka - I suppose that means me. Most of the time, I commute between the planets of Denial and Hypochondria. You're free to visit, if you can figure out which one I'm on. More musings on mental games in my summary below.
August Running Totals (miles)
8/1 – 9.06 warm up + speed work
8/2 – unplanned rest day
8/3 – 15.02 easy
8/4 – rest day
8/5 – 14.07 pacers' run
8/6 – 7.85 easy 60 minutes
8/7 – rest day
8/8 – 16.00 with hills
August total to date – 62.00
Nominal challenge goal: 260 miles
Real goals: Stay healthy. Train well toward the Rochester Marathon. Win my age group at Pound the Ground 10K on August 9. Run a respectable sub-20 5K at Bergen on August 12. Run the USATF Masters Mile (road) in under 6 minutes on August 25.
Today's notes – Yesterday, the schedule said "easy + 4 strides." I had penciled in 8 miles, to make a 54 mile week. This would be a deliberate reduction from the 62 mile week that the plan called for, because I have two races this week and it seemed wise to back off a bit.
Well, yesterday Life Happened. I had scheduled the annual furnace and a/c inspection for the noon to 3 window. The guy got here about 12:30, but it took a long time while he wrestled with some odd numbers from the a/c. Sound track at the end was, it was okay, but on the low end of normal cooling power. He ended up putting 8 ounces of coolant into the system, and that got it to the high end of normal cooling power. I might have a very slow leak, or it might just be 16 years of maintenance and losing a small quantity of coolant every time a tech put his gauges on to measure stuff.
In the afternoon I felt great and could have run, but I had to stay home while the tech was doing his thing. Then I could have run at 4:30, but decided to go for dinner first and run around 6 when the worst of rush hour traffic would be over. By 6, it was raining and I was suddenly dead tired. I don't mind running in a shower, even if the shower turns to rain; but I find it hard to *start* running in a steady rain. So I ended up with an extra rest day, went to bed earlier than I have been getting there, soaked up almost 10 hours of sleep, and felt great this morning.
Hmm. 10 hours of sleep. My body is telling me something.
But I'm up earlier than I have been, get breakfast, and it's still only 68º F (20º C) when I start running. Yes, it's 78% relative humidity; but I've been training in high humidity for weeks, I can deal with it. I had penciled in 11 miles for today, but what with missing yesterday's run, maybe I should do more? And the mental games begin.
Should I try for 19 miles, to make up all the miles and get a long run in? Will running that far today be bad for my 10K tomorrow evening? Maybe split the difference and run 15? OMG, the secondary aches from iffy right Achilles are still there, though the Achilles seems to be better. Will they last?
So I set off on the start of an exploration route. One of the good things about this route is that it has about 2 miles of rolling uphill that's the best practice for Newton I've found near my home. Around mile 5, I have to make a decision: Turn right and accept a 12 mile run, or go straight and run some roads I haven't run before. I go straight.
Found a lovely stretch of rolling hills on an east-west road further south from my house than I'd ever run before. Best of all, there was very little automotive traffic. Got back to the windy, hilly north-south road and found the stretch I hadn't run before was pretty tame compared to the familiar part. Get near home, and it's apparent that the short way there will give me about 13.75 miles. So, tack on some distance. I want that 15. With what I added at first, it looked like about 15.5. What the heck, add another twist and make it come out to 16 miles. Now I'm only 3 miles short of what I'd planned for the week, and my legs feel OK.
But have I destroyed my 10K tomorrow? Sigh. Went to packet pickup:
Talked to one of the staffers I know at Fleet Feet, and it occurred to me that what I'm feeling is very much like the taper crazies. Except I'm not in taper. I'm in a deliberate cutback for planned races and to make niggles get better instead of growing into injuries. Now that I think about it, I think I went a bit crazy this way during the unplanned cutbacks in the Boston training cycle. That worked out well, except for the part about being sick on race day. So intellectually, I know it will be okay. It will all work out.
Just need to convince my emotions that this is the case.
Got home from packet pickup and saw a package on the porch. No surprise, I've been expecting this one. It's the Hoka One One Clifton 4's I won at a raffle a couple weeks ago:
One of the things I'm looking forward to is seeing whether they're as good for downhill running as advertised as as good for serious downhills as they seemed for the smallish downhills on the demo run. Pound the Ground 10K is in Mendon, a course full of rolling hills. Perfect testing ground . . . except I won't do a race in new shoes that are also a new-to-me model. So wearing them will have to wait at least till Thursday.
What the heck, as long as I'm doubting everything I may as well look at Pound the Ground registration again. (pause to look) Up from 69 to 82 preregistered, but no new entries in my age group. I know the other 2 guys by race results, and I should be in good shape. Running 16 miles today might have slowed down my 10K tomorrow, but not enough to matter unless there is a surprise entrant on the day of the race.
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) finished in 19:28
August 9, 2017 Pound the Ground 10K (Mendon, NY)
August 12, 2017 Bergen Road Race 5K (Bergen, NY)
August 25, 2017 USATF Masters Mile (Hap Crim Michigan Mile, Flint, MI)
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)6 -
By 6, it was raining and I was suddenly dead tired. I don't mind running in a shower, even if the shower turns to rain; but I find it hard to *start* running in a steady rain. So I ended up with an extra rest day, went to bed earlier than I have been getting there, soaked up almost 10 hours of sleep, and felt great this morning.
Yeah. It is funny that way. If I am out running and it starts raining, I keep going. But If I am in a nice dry cozy house and it is already raining, I have no real desire to go run in it.2 -
1---5.49mi/ 8.85km
3---4.23 / 6.8
5---4.55 / 7.3
6---9.14 l 14.7
8---2.85/4.6
Total 26.26/42.35
Goal 89 miles/144 km
Upcoming races:
Oct 1 Spirit of Survival, Lawton OK. Quarter Marathon
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 1:12.495 -
So I set off on the start of an exploration route. One of the good things about this route is that it has about 2 miles of rolling uphill that's the best practice for Newton I've found near my home. Around mile 5, I have to make a decision: Turn right and accept a 12 mile run, or go straight and run some roads I haven't run before.
I live on the Newton hills. All my training routes involve them.4 -
Date Miles MTD ------- ----- ------- Aug 6 5.0 5.0 Aug 8 4.5 9.5
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Date :::: Miles :::: Cumulative
08/01/17 :::: 5.5 :::: 5.5
08/02/17 :::: 2.4 :::: 7.9
08/03/17 :::: 5.0 :::: 12.9
08/04/17 :::: 2.5 :::: 15.4
08/05/17 :::: 10.2 :::: 25.7
08/06/17 :::: 3.0 :::: 28.7
08/07/17 :::: 3.5 :::: 32.2
08/08/17 :::: 6.0 :::: 38.2
Goal = 120 miles
Tonight was group speedwork, and it was a tough one. 50 minute tempo run for us training for HM, marathoners did 60. Our coach really went out of his way to tell us beforehand that this should not feel good. Inspiring words! LOL. But he's right, you need to be pushing it. It was mentally and physically tough, alright. My pace started out good for me, I came close to my best 5k time, and then you can see in the data the pace drifting downward. Until it was my turn to have the coach run with me (he ran with each person for a couple minutes) and miraculously I sped up again. Nothing like a little attention I guess. With warm-up and cool-down it came to 6 miles for me (actually 5.97, grrr).
We were super lucky with the weather tonight. I actually felt a bit cold when we were done and wished I had a sweatshirt.8 -
August goal is 125
Aug 1.....no run.....MTD 0 miles
Aug 2.....no run.....MTD 0 miles
Aug 3.....no run.....MTD 0 miles
Aug 4.....no run.....MTD 0 miles
Aug 5.....no run.....MTD 0 miles
Aug 6.....10 miles..MTD 10 miles
Aug 7.....no run.....MTD 10 miles
Aug 8.....3.1 miles..MTD 13.1 miles. 1st run of 1/2 marathon training program.
Scheduled for 2 miles tomorrow, according to Higdon's plan. I. will have a hard time stopping at 2, and will probably change the 2 mile runs to 3 in the plan. Happy trails to all.8 -
8/1/17 - 3.01 miles treadmill before weight lifting.
8/2/17 - 6.13 miles
8/3/17 - 3.03 miles on the treadmill before weight lifting.
8/4/17 - Rest day
8/5/17 - 12.04 miles, rough BG before, during, and after run.
8/6/17 - Rest day; weight lifting
8/7/17 - Rest
8/8/17 - 3.01 miles treadmill before weight lifting
Upcoming Races:
9/9/17 - Wabash Trace HM
10/21/17 - Oregon Trail Run HM6 -
@RunRachelleRun Are you south of the worst of the fires?. I am NW of GP in your AB Neighbor. I have a 20km Mountain Race this weekend in Tumbler Ridge and it looks like a Heat Wave is about to hit us.
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Avoid the thread on rest day to avoid the urge to run anyway, return to 100 replies lol.
@PastorVincent I personally feel the moment you truly "peak" as a runner is the moment you stop aspiring to more- miles, pace, races, whatever. Your posts don't strike me as a man who has peaked- only somebody aspiring to more would sign up for all the races
Re: the chart I haaaaaate comparing measurements with other women because at 5'10" I am basically Brienne of Tarth compared to the average female marathon runner. I have and always will have short girl envy. I am also the worst weight lifter alive- no one is surprised
August 1- 13.4
August 2- 17.3
August 3- 16.5
August 4- 17.3
August 5- 40
August 6- 20
August 7- Off
August 8- 24.5
149/420km
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8/1- 6.1
8/1- 4.2
8/2- 6.1
8/3- 4.5
8/3- 6
8/4- 8.1
8/5- 15.2
8/6- 5.1
8/7- REST
8/8- 6.6
8/8- 4
Total: 67.0
August Goal: Not die while ramping up running mileage and technicality during 100K training
Nominal mileage goal: 250 miles
Today's notes: got my 4 in tonight. Flat ground, only 90 feet elevation or so. Averaged 8:47 with 151 average HR, do a VERY good run for me. Dont feel like i got 10 total miles in today. Feeling good.
Have a Runderful day everyone!
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
8/12- UMTR FatAss "Not Quite" 50k
8/19- Rampage at the Ridge 5k OCR
9/23- Ely Marathon (full)
10/21 Wild Duluth 100k
11/23- TBD 5k Turkey8 -
JessicaMcB wrote: »@PastorVincent I personally feel the moment you truly "peak" as a runner is the moment you stop aspiring to more- miles, pace, races, whatever. Your posts don't strike me as a man who has peaked- only somebody aspiring to more would sign up for all the races
Thanks I guess it just the random worries of a man that has not seen his twenties in a long time... But I am still planning to break that stupid 4 hour time on the Marathon next May. Might have to borrow a bicycle to do it
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Hmm with my race Saturday (Friends of the Riverfront Trail Run - 15k) thinking of attempting to hold at my goal marathon pace instead of race for placing. I have never seen the trail so not sure it is even possible to go that fast, but I would feel a lot better about my chances of reaching my goal if I could do it in a short race like this 15k. The 5k's are just not long enough to stretch me for my goal pace, can run them much faster and this is my last race for a while. (Next few months get really busy)
Really want a decent foundation before the Pittsburgh Winter hits.5 -
Been a few days since I last posted but, I've been running around 2.5 miles every morning. Runnings getting easier and dare I say fun? Loving every moment of it! 15 out of the 30 miles I set for myself done! I might up it if I surpass the 30! 12
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