August 2017 Running Challenge
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Hello! Starting a little late but I'll try for 90 miles for August stArting yesterday.
August 9: 5.0 miles
August 10:
August 11:
August 12:
...
Total miles logged in August: 5.0 miles
Total miles left to go in August: 85 miles4 -
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
8/9 – 9.61 warmup + 10K race
8/10 – rest day
August total to date – 71.61
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. [Done, 41:26, 4th overall] 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'sYesterday's notes – The day went long, and bedtime won out over posting an update yesterday evening.
I've been struggling with a right Achilles niggle, which is slowly, ever so slowly, getting better as I baby it along. Lately I've developed some secondary aches in my right leg, apparently from compensating for the Achilles. So my confidence wasn't at a terribly high level. On the bright side, I knew I wouldn't have to run my best to win my age group against pretty easy competition, absent a surprise showing by someone fast registering the day of the race. I'll spare you the suspense. The Unknown Runner didn't show up.
Got to Mendon Ponds Park about 4:45. I love this place. It's pretty, and I've run several races and many training runs here. In fact, while I had never run the Pound the Ground route before, I had run every segment of it except the "back" part of an out and back. So I decided my warmup would be backwards from the finish line to the out and back. This would show me what Pond Road is like in the direction I'd never run it, as well as making the last mile and a half of the course fresh in my mind.
Before I set out, I saw the trophies. Way cool, though I wont' win one. The soldiers are for first male and female in the 5K and 10K. The Golden Boot is the Branch Team Trophy, a rotating award on display all year at the Veteran's Outreach Center. This year, Navy won the award with a horde of young-looking 5K runners.
Thought to take a picture of the finish line before my warmup:
Yes, we finish on a gravel road. The shot above shows near level to slightly rising terrain, but the interesting part is that it's a fairly steep downhill, on uncertain footing, right when you want to be putting on a finish line kick:
I walked up that little hill before my warmup, paying attention to the surface. There had been some fresh gravel laid some time back, and it was a mixture of decent footing and treacherous loose gravel, with some areas that showed the effects of washout from rains. Have to pay attention to footing near the end of this race. Not to worry, the finish line gravel road is something I've dealt with for Spring Forward 15K and Summerfest 12K several times.
Ran my warmup too fast, which is a pattern for me before races. Noted that we would have a decent amount of shade on the course, a good thing in summer weather. Got back to the finish line, went to my car, and downed 8 ounces of Nuun. I had seen one table that would be a water stop less than a mile from the finish. Threw my soaked shirt and hat into my laundry bag, toweled down, and put on my race hat and singlet. I've got the humid summer race routine down now.
Dithered about wearing a hydration belt for the race, decided not to. It was okay. I was able to grab two swallows of water from a cup at each aid station, and there were just enough of them that I could run past the last one with the expectation of water at the finish line.
Oh, yeah. The weather. 81º F (27º C) with 48% relative humidity according to Garmin. Not terribly pleasant to run in, but really familiar. I knew it was not a day or a course for a PR 10K, with rolling hills for the entire course but net uphill for the last mile and a half or so.
Start off on a downhill. We sort ourselves out in a few hundred meters, and I count 9 runners ahead of me. Thoughts of taking it easy to spare my niggles vanish, and I start to have thoughts of finishing in the top 15 males for those vanity Rochester Runner of the Year overall points. Another guy passes me on an uphill. 10 ahead. I pass him on a downhill. 9 ahead. Then 8. Then 7. Then 6. Then 5.
About the 2K flag, I pass the only woman ahead of me. At this point, I can see that there are 3 guys I won't ever catch, plus a guy who will always beat me in a 5K but that I can usually beat in a 10K. I spend the next 3K chasing him, catching him right about the 5K mark. Pass him on the downhill. He says, "Go, Kevin!" I say, "This is recovery in your hill repeats!" From then on, I simply hold my position. I gain on the 3rd guy, but I don't ever get close. Running the last full mile of mostly uphill with fake recovery areas of flat or not very far downhill, it was a good thing I'd done the preview. This is easier when I know it's coming.
Get to the gravel downhill, and take it at speed. Now I'm running with people finishing the 5K, who came to the gravel road from the north when I came to it from the south. Cross the line, and a volunteer hands me a bottle of cold water. Garmin says 41:27, not a PR but very respectable for the weather and rolling hills. Official time turned out to be 41:26, 4th overall out of 91 finishers, 1st of 7 in the nonstandard M "61 to death" age group, and 1st of 3 in the standard M 60-64 age group that will be used for RROY scoring.
Get congratulated by the guy behind me. He said he was trying to run me down, but couldn't catch me. Turns out he finished 6 seconds behind me. He is 47 years old. If there were a 1st Masters Award, I would have won it for this race; the 3 guys ahead of me were 24, 34, and 34. RunSignUp showed age grading; at 79.7, I age graded first at Pound the Ground. Second place age grading was my team mate Tony, who was robbed of his rightful 70-74 award by the nonstandard age groups.
Age group awards only went to 1st in the age group. It was a nice looking medal with no ribbon:
My result gives me 12 RROY overall points, a vanity thing. I am in no danger of influencing the overall RROY award winning positions. I get 10 RROY age group points, for the maximum possible 60 for the series. I have now mathematically clinched at least a tie for the age group. In practice, I have the win because my team mate Bill is the only guy who could mathematically tie me, and he can't run all the remaining races.
So, I had a great race when all I needed was an okay race. I could have just run a 7 minute average and won my age group, and I knew that going in; but there are those vanity RROY overall points. So I ran a 6:41 average pace by certified race distance, 6:39 by Garmin distance. Garmin mile splits were 6:19, 6:39, 6:48, 6:33, 6:47, 6:53, and a 6:13 pace for the tag end. This makes sense for where the uphill and downhill portions of the course are. I ran pretty much by what a 10K ought to feel like to run well. This produced 80-20 HR 3% Zone 2, 29% Zone X, 61% Zone 3, 4% Zone 4/Y/5. Heh. Maybe my HR zones are okay, after all. Just takes a while to get through Zone X.
Got up this morning, and the niggles are bothering me. Right now it seems that my right hamstring and hip abductor are the worst, and the Achilles isn't all that bad. But the hammie/abductor is bad enough to affect my gait, so today will be a rest day. Hopefully things will feel better tomorrow, and this is only a recovery issue rather than a serious injury. I spent yesterday on the planet Denial, and I may spend today and tomorrow on the planet Hypochondria.
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) finished in 41:26
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)
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Well done, Mr. @MobyCarp ! Cool looking medals too!0
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cburke8909 wrote: »@Irontri7 Canbor makes a great set for less than $40 and their customer service is fantastic.
The pair I have now are these from Senso, which look very similar to those.
FWIW, the Senso ones I have now are pretty great sound-wise. I'd recommend them to anyone, they just don't work for me and my misshapen ears.
Those are the ones I was going to recommend, so I got nothin'. My standard is "cheap on Amazon," and these met that standard. I wear glasses, and don't have an issue, and I've found that they twist to fit into my ears. The problem I had this morning was with my other pair, which has always been less good at getting/staying paired.1 -
MNLittleFinn wrote: »
Thanks. Another 4.3 in the can this morning. 30 miles down, 50 to go! Right on track so far.
Rest day tomorrow before long run Saturday and another rest day on Sunday. I think I've been fighting a very minor case of plantar fasciitis (from moving heavy objects while wearing flip flops, of all things!) and I'm very much looking forward to giving it a rest.
I've decided to run a 'trial' 5k on my 8/23 run to get an idea of my pacing for the Labor Day 5k. Since it's pretty low risk, I'm going to see if I can test how aggressive I can be on race day. I'm planning to try and run mile 1 at 9:00, drop back to 9:15 for the next 1.7 miles, and give it whatever I have left in the tank for the last 800m. These numbers are a bit extreme for me as I run easy at 10'40" and threshold in the mid-9's (over 3.5 miles). We'll see what happens but I'm definitely going to ease off if needed to avoid injury so close to the race date.3 -
@seanevan10 - Happy early Birthday!
@MobyCarp - Congrats on the race! The medal looks like a challenge coin. Very cool!1 -
I added the measurement image to the spreadsheet.
Here's the link again:
https://docs.google.com/spreadsheets/d/1fkoCt23jGMmLaiaj03G5NOo0BbJEaGLwPNDeROJTNVs/edit#gid=0
I'm madly busy getting ready for a weekend away or I'd succumb to my OCD and enter the cm/in conversions for everyone that hasn't done it that's been bugging me.
One of us was bound to do it!
Ha! @orphia and @Elise4270! I keep going in when I have a minute and aligning the numbers so they all have the same decimal places and spacing! I finally had to close it and just not look at it3 -
I added the measurement image to the spreadsheet.
Here's the link again:
https://docs.google.com/spreadsheets/d/1fkoCt23jGMmLaiaj03G5NOo0BbJEaGLwPNDeROJTNVs/edit#gid=0
I'm madly busy getting ready for a weekend away or I'd succumb to my OCD and enter the cm/in conversions for everyone that hasn't done it that's been bugging me.
One of us was bound to do it!
Ha! @orphia and @Elise4270! I keep going in when I have a minute and aligning the numbers so they all have the same decimal places and spacing! I finally had to close it and just not look at it
I did the same thing today... Haha!!!! You can be the designated formatter!3 -
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
10---2.87 4.6
Total 29.13/47.0
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 1:12.493 -
@MobyCarp that's some seriously good-looking bling.0
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@_nikkiwolf_ yeah for a “brilliant” run!! Nice piggy!
@seanevan10 that’s just wrong – good reason he’s an ex. Happy early birthday! Go August!
@amymoreorless any time my hip hurts it has to do with weak hip flexors. I do exercises to make them feel better and that usually works. I’m forever doing clamshells.
@hanlonsk I hate that, feel better soon.
@pastorvincent my company says no way to the google docs and I don’t have a laptop at home so I can’t add my pretty picture to the spreadsheet
@kristinegift those darn bowels. BTW how is the job?
@cburke8909 wow that is so beautiful
@zdyb23456 super job!
Thanks @girlinahat I can’t believe I’m that first age either ha ha
Great job @mobycarp your medal looks more like a challenge coin and considering the race I would say that is what it is. https://en.wikipedia.org/wiki/Challenge_coin
Thanks for the much appreciated Birthday wishes!
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In for 125 miles in August but already 1/3rd of the way there.
Running Streak has continued nicely averaging 4 miles per day and am now on day 85 of my run streak.
Paced a beginning runner to their first sub 30 5K last night. Kind of a good feeling seeing someone else succeed.
Cheers,
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@MobyCarp congrats on another great race, hope the niggles go away. Played some soccer with both boys today. I may get to be the assistant coach for his team this fall. Going to need cleats to protect my feet.2
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Hi all! My miles for august are looking good
8/1: 6mi
8/2: 6mi
8/3: none
8/4: 6mi
8/5: 4mi
8/6: 6mi
8/7: 6mi
8/8: 4mi
8/9: none
8/10: 10mi... I did it! And at 10:38/mi too7 -
seanevan10 wrote: »PastorVincent wrote: »girlinahat wrote: »srsly? and you call yourself a runner?
I always thought the equation for how many running shoes you should have was the same as the rule for bikes - n+1 where n=the number currently owned.
No I do not, but others like @MobyCarp insist that I am
so how many of you change out shoes for your runs? When did you start that? Early on? or when you were running many more miles?
I'm sorry to say that I have more workout and running shoes than I have cute shoes. Sigh. Then again, I've always had different shoes for different jobs.0 -
PastorVincent wrote: »BLUE TOOTH HEADSETS
I have spent $1000s on them now. I have tried sets from $10 up to almost $200 a pair. I plan to do a youtube round up of them, but SO FAR to date, the ONLY set that still currently works for me are the Plantronics Backbeat ( http://amzn.to/2vq365G ). I have tried JayBird, JLabs, and many others. They all failed in one respect or another.
So far the Plantronics have stayed in my ears and survived over a month of hard use. That is a flippen record for me. Not joking.
I have the Jaybird X3s. They're decent but I'm not sure they're anything special (though I love the fact that they are totally sweat resistant). I'll get the Backbeats once I'm ready for a new pair - I like the open ear design better. Not only for awareness on the roads but also because they fit my awkward ears better than bud style headphones do.0 -
Happy Birthday @skippygirlsmom !1
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@skippygirlsmom Happy Birthday!!
@MobyCarp Awesome results and bling and a seriously awesome turnout for a Wednesday race! It's great to see so much veteran love in a community.1 -
August 1 – 0.0 miles XT Water Aerobics & P90X3 Agility X
August 2 – 7.25 miles Long Run & P90X3 Yoga
August 3 – 0.0 miles XT P90X3 The Challenge and a 4-mile walk
August 4 – 6.0 miles Fartlek Run & P90X3 CVX
August 5 – 4.0 miles Great Brain Wash 5K Obstacle Run plus warm-up
August 6 – 0.0 miles P90X3 The Warrior and Dynamix
August 7 – 5.25 miles Hill Sprints and P90X3 Total Synergistics
August 8 – 0.0 XT Water Aerobics
August 9 – 10.0 miles & P90X3 Yoga
August 10 – 2.5 miles & P90X3 Agility X & The Challenge (6/15)
Total: 35/100 miles
Upcoming Races:
August 18 - St. Pete Beach Series, Race #3, 5K
September 16 – Samoa Challenge (Thin Mint Sprint 5K and a Tagalong Trot 1 mile), Safety Harbor, FL
October 1 – Ft. DeSoto 5K, Race #1 of the Triple Crown
October 29 – Ft. DeSoto Halloween 5K, Race #2 of the Triple Crown
November 18 – Insane Inflatable 5K Obstacle Run, Tampa, FL
November 19 – St. Pete Runfest Half Marathon
It was brutally hot today. The goal was a 4-mile recovery run. Sadly, I gassed out at 2 miles but pushed for another ½ mile before walking the last 1 ½ miles. On the positive side, I managed to hatch a Pokemon egg. Time to cool off and refuel before work.6 -
Happy Birthday @skippygirlsmom! Congrats on your awesome morning bday run with Skip!1
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