August 2017 Running Challenge
Replies
-
@PastorVincent - Wow, what an organizational disaster. He!! to live through, but you'll have great stories forever. No, I wouldn't repeat that one either; but I suppose it beats having a hard to change flat tire.2
-
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 – extra rest day
8/11 – planned rest day
8/12 – 6.30 warmup + 5K race
August total to date – 77.91
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's notes – So, I went to packet pickup yesterday on speculation that I might be healthy enough to be race-worthy this morning:
Pre-race communication was a bit iffy. I'd read that they were omitting the "Jenny Kuzma Memorial" phrase from the race title, though the race would still be run in Jenny's memory for the same charitable benefit; but the online results still show it as the Jenny Kuzma Memorial Bergen 5K. It is still the USATF Niagara Region 5K Championship, which is why I was running it. I wanted to support the GVH Men's 60+ team. Peer pressure, and all that.
Got up this morning, and the leg felt good enough to risk a 5K. Made the trip to Bergen, arriving in plenty of time for a course preview as a warmup. Forecast had been partly cloudy and ridiculous humidity; for my warmup it was sunny, 66º F (19º C), and 88% relative humidity. At that temperature, the humidity didn't seem so bad. I thought to take pictures of the finish line and the USATF tent before I started:
Then the sunlight and the empty rural road viewed from the starting line looked pretty:
Unlike last year, I ran the course accurately for my preview. Did my thing to refresh my memory of inclines and declines and scope out the good tangents. The leg was fine with a warmup at an average pace of 7:30 per mile or so, which is a bit faster than I really ought to warm up; but I had plenty of recovery time before the race started.
Looked around, and didn't see any other GVH members over 60. Maybe I don't have a team to run for? If I'd known that, taking a DNS in favor of a 19 mile easy run this morning would have been a good strategy. But I was in Bergen, I'd paid my $17 entry fee, I was going to run the race. By gun time it was 72º F (22º C) with 78% relative humidity. Again, it didn't feel like the humidity was as bad as Garmin claims. This might be a benefit from being out training it the humidity all July.
Set out in a crowd, as always. USATF events draw a tough field, and there were a lot more people ahead of me early than there are in a typical local race. I passed some of the surge and fade crowed a few hundred meters in, and a cluster of different surge and fade types about a mile in. Then I just ran, trying to make my self-imposed goal of a sub-20 5K. I passed 2 or 3 other people who were fading about 2 miles in, and maybe a couple more in the third mile. The last person I passed was just before the 3 mile mark. Other than that, I held my position. I don't recall anyone passing me. This is a marked change from races a couple years ago; I've gotten better at race management. (It's also possible that some of the people fading around 2 miles didn't train as much in the weather as I did.)
As beat up and tired as I was from the marathon training cycle in general and Wednesday's 10K in particular, I didn't expect a great time. And I didn't get one. I ran a very respectable 19:47, not the fastest I've run but enough to meet my goal. I expected a guy from Syracuse would win the age group and I'd finish second. Turned out the guy I expected to run faster than that didn't show, but a team mate of mine who aged up recently and is much faster did show, and ran 18:03. So I finished second in my age group.
Surprises at the awards ceremony: Age groups were in 10 year intervals, not 5 year like last year. And my age group was wider; it was 60+. I finished 88th of 200 overall, and 2nd of 11 in the M 60+ age group. Results specific to USATF runners were also published; I finished 51st of 65 USATF Niagara Region members. Tough field. I age graded 21st of those 65, at 81.38. USATF considers an age grade above 80 to be national level competition. I'll take it.
Bling was no great shakes. There was a plastic pint glass, and a sweat band visor with no top that is useless to an old bald guy like me. There was also a $15 gift certificate to a local running store, that I will use; so at least the day was cheap entertainment. Age group winners also got a lightweight bag/backpack, but I have one of those from last year.
Then they did the team awards. GVH Men placed 4th. GVH Women A team was 1st, GVH Women B team was 2nd. There were no age group team awards, an organizational change I hadn't been aware of. If I had known that, I would have taken the DNS in favor of a long slow run this morning. Oh, well. Done is done.
Got home, and thought maybe I'd run an easy 3 to 5 miles just to loosen up, because I'd missed a cool down run on site. Got 15 seconds along, and noticed I was stiff enough to have an abnormal gait. Sigh. Stop that, go take a nap, hope I'm better tomorrow. On general principal, I think I'll skip next Tuesday's speed work assignment. It's pretty tough, and healthy legs are more important than better cardiovascular stamina at this point.
I don't think I want to make scheduling 2 races in one week a regular practice. That was pretty aggressive, and it remains to be seen how well I'll deal with the beating my legs took this morning.
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) finished in 19:47
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)
5 -
@PastorVincent wow! That must have been one helluva race. I did a half where they ran out of water at the final water-stop and at another half, one of the marshals was standing in the wrong spot so everyone ended up with a a new PR because the course was shorter by a quarter of a mile, but your race has to be one of the worst organizational eff ups I've ever read about. Kudos to you and your wife for finishing it. But yeah, you've definitely got a story that will get plenty of retellings.3
-
Heh, I sent them a suggestion "Maybe next year, maybe charge a bit more and use the profit to buy some signs" I will be surprised if I even hear back on that...5
-
This video has me in awe. I can't imagine how it must feel to move that fast and gracefully
http://olympics.nbcsports.com/2017/08/11/emma-coburn-steeplechase-world-championship-video
3 -
@MobyCarp thanks for your reply. That rack is awesome, I might put it on my birthday/Christmas wish so other people can get it for me. Lots of good info about becoming a pacer, so thanks for that too! It is something I was always wondering about and thinking I could do it, half-marathon pacing for sure. Few days ago I got certified in CPR, so now I would feel a lot more comfortable "leading a pack" to the finish line. For now, becoming a pacer is going on my bucket list
4 -
@PastorVincent seems like missing it was a good call... Lol
I guess they should have done what I thought they would do and just done an out and back on the trail heading towards Millvale. That would have cut down on the confusion.
Overall, maybe the $10 I donated will help2 -
amymoreorless wrote: »This video has me in awe. I can't imagine how it must feel to move that fast and gracefully
http://olympics.nbcsports.com/2017/08/11/emma-coburn-steeplechase-world-championship-video
@amymoreorless I follow Emma, she is amazing.
@mobycarp great job on the race - sorry you aren't feeling 100%
2 -
-
dudasd1973 wrote: »@PastorVincent seems like missing it was a good call... Lol
I guess they should have done what I thought they would do and just done an out and back on the trail heading towards Millvale. That would have cut down on the confusion.
Overall, maybe the $10 I donated will help
I do not know that we were on the actual trail that much unless it has traffic lights and cars on it!1 -
Poor Usain Bolt is just not having fun in London.
http://olympics.nbcsports.com/2017/08/12/usain-bolt-relay-last-race-video-track-and-field-world-championships/
0 -
In today's status, I forgot to mention HR zones. Average HR during the Bergen 5K was 152, max HR was 164. By the 80-20 zone system, with my LT HR estimate at 157 (high end of possible values), my HR for the Bergen 5K was: Zone 1, 0:14 (1%); Zone 2, 1:18 (6%); Zone X 5:08 (25%); Zone 3, 6:28 (32%); Zone 4/Y/5, 6:19 (31%). Doctrine on a 5K is that it should be run faster than Lactic Threshold, which would mean Zone 4 or above.
Obviously, I wasn't running easy at any time during the race. The HR chart shows a typical flat race HR pattern, ramping up quickly then gradually increasing to the end with minor fluctuations. I'm coming to the conclusion that training by time in 80-20 HR zones won't be useful to me, particularly for the training that calls for Zone 3 and above. It just takes too long to work through the lower zones on the way to the higher zones. I don't think changing my LT HR estimate from 157 to, say 151 or 153 will change that picture; it will just shift the zones that take too long to get through to lower numbers.
Still, it's been interesting watching the 80-20 zones on runs that are supposed to be easy. It gives me some feel for working "hard easy" as opposed to "medium easy" or "ridiculously easy." It remains to be seen whether I can use that insight to improve my marathon experience.2 -
Then they did the team awards. GVH Men placed 4th. GVH Women A team was 1st, GVH Women B team was 2nd. There were no age group team awards, an organizational change I hadn't been aware of. If I had known that, I would have taken the DNS in favor of a long slow run this morning. Oh, well. Done is done.
Got a clarification from the race organizers as a response to my FB post mentioning no team competition:
"There was master team competitions however only gvh 60+ team submitted a masters team but you guys ended up INC. Gvh wanted to throw a masters 40+ team together but were lacking on open runners so they decided to use there 40s for there open team. Great job today thanks for coming out"
I thought it was nice of them to get back to me with that. I feel better about actually running the race now; I did what I needed to do to support the team, and not having 3 team members finish wasn't my fault.3 -
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
8/9- 6.2
8/10- REST
8/11- 4 icky not so fun miles
8/12- 18.3
Total: 94.6
August Goal: Not die while ramping up running mileage and technicality during 100K training
Nominal mileage goal: 250 miles
So, I can't stay away, I like you all too much.
Today’s notes: Today I ran on the Superior trail, covering a lot of ground that I will cover in October. It was not an ideal day for this cold weather warrior. Temps started out in the mid 60s, which was OK, but topped out at 80 with full sun and high humidity from the recent rains.
Right before we started I got a text that her Mixed Connective Tissue Disease was flaring up ( picture lupus or Reynads syndrome flare up). She told me to keep going, but it was a real struggle to get my mind in the game, and I never really did.
Despite that, the first 12 miles went pretty well, I had 2 miles that were quite a bit slower than my “hoped for” pace, but I still averaged 15:40, which was in my “good” range. Around 11.5 miles in, things started to turn on me. I was doing great flying down a great hill when, all of a sudden I was on the ground. I took a real digger banging both knees and my left hand really good. We took a stop for a breather at the bottom of the hill to wait for the run organizer, but never really caught mybreath after that fall knocked the wind out of me.
The last y miles of “my” run only had a net elevation gain of 131 but gross elevation gain was 1250, so it was a heck of a with some mongo elevation changes. This was also the most technical part of the course so, in addition to running over the hot rocks at the top of a peak, we were dodging roots, crawling over “rock gardens” and scaling down some dropoffs that just didn’t quite require crawling.
When we met up with the organizer’s girlfriend at a Trailhead at 18.3 miles, I called it a day, my knees were really hurting, and I really wanted to get back home to my wife. I stopped at Panera on the way and picked up dinner and got home before 1600…..
More on the stuff I learned on this run later, and I learned a lot (preview: I can't eat while running, but drinking Tailwind rocks, and caffeine is definitely my enemy when I have a lot of it). Time for Pizza.
Hope everyone had 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 7:22:23
8/12- UMTR FatAss "Not Quite" 50k DNFed it due to family, falling and just not having my mind in the game.
8/19- Rampage at the Ridge 5k OCR
9/23- Ely Marathon (full)
10/21 Wild Duluth 100k
11/23- TBD 5k Turkey
9 -
I did my7 miles today. Woohoo! Tomorrow is 60 minutes for cross training. Probably hit the stationary bike again.
I have also mowed the lawn and gone fishing. A lovely,active day!
6 -
I am new to this program. I did the tracker for 50 miles. I like to jog, but main goal is weight loss. Eating is my biggest struggle...after I set up my tracker, how do I get back on it to put my miles in? I plan on running I n the morning..thank you for allowing me to join. Wendy5
-
August Goal: 60 miles
8/1: 4 miles
8/2: 3.1 miles
8/3: 2.2 miles
8/5: kr30dc day 1
8/6: 5.4 miles; kr30dc day 2
8/7: 3.1 miles; kr30dc day 3
8/8: 2.7 miles; kr30dc day 4
8/9: 3.1 miles; kr30dc day 5
8/10: kr30dc day 6
8/11: kr30dc day 7
8/12: kr30dc day 8
23.6/60 miles completed
No run today. Saturday is usually my rest day from both running and yoga. But i did do the kr30dc. I tried to take the dogs for a walk this evening but we only got about half a mile and it started pouring down rain. I might have continued, but my dogs hate being in the rain and I didn't really want to deal with stinky, wet dogs.
I've been feeling kind of guilty lately because I haven't been taking them to the park like I used to. I started on mfp almost 2 years ago trying to lose weight. And I started out by walking my son's dog after he left for college. When I reached my goal I started doing c25k. The dogs don't really like to run so I stopped taking them on my run days. Now I am running 4 days a week instead of 3. I was still taking them on my non run days, but when it got so hot I have skipped several times. My collie doesn't really tolerate the heat well. I'm thinking about taking them for short walks sometimes after my run, but when I mention that I get told that I am obsessive about exercise. I guess I am just venting. I'm having a hard time lately figuring out how to fit in the things I want with the things I feel like i should do. At least tomorrow I am going to get my "long" run in. I may take the dogs for a walk in the afternoon too. I think next week i will plan my 4 run days so I don't have 3 rest days in a row.
4 -
August goal: 4 x 4
8/1: 4.72 1hr
8/2 4.58 1:01
8/3 rest
8/4 5.26 1:03
8/5 4.10 0:53
8/6 rest
8/7 6.37 1:11
8/8 4.10 1:00
8/9 4.11 0:51
8/10 rest
8/11 4.09 0:48
8/12 4.00 0:50
Total 41.53
@MNLittleFinn enjoy your pizza, rest and best wishes to your wife
@RespectTheKitty glad to hear you are mending.
Ticker is my goal for 2017 and progress to date:
upcoming races:
Volcano Rainforest Runs 10k 8/19
Hilo Bay 5 and 10k 9/10
BlockThe Sun Run 5k Oct 14 (https://walk.aimatmelanoma.org/Hilo2017) (physical and virtual options available)
1 -
Aw, sorry it didn't go smoothly today @MNLittleFinn . Hope you are not too bruised up. Sounds like such a tough one.
@PastorVincent what a crazy race! You had a good attitude considering. And sorry about the tire. Wow, you are due for something good.0 -
20km Emperor's Challenge : Race report posted in weekend-bling so won't repeat.
Definitely will be going back to do this again.
Only 654 of the 1000 registered actually finished the event in the allowed time.
325 of 654 Johnson Bill 03:00:02 M Peace River 31/52 in my AG.
I initially thought only 654 made it to the start line.
Not sure how many started, they don't show DNS/DNF in the results.
Of course in this event DNF = Did Not Fatal due to all the hill climbs.
But I will drop this teaser picture of the Rift Valley near the Summit & Water Station
and a very nice shirt.
08/01 0.0 km – 150 km - 0 km – YTD 862.57 km
08/01 7.5 km – 142.5 km - 7.5 km – YTD 870.07
08/03 14.0 km – 128.5 km - 21.5 km – YTD 884.07
08/05 12.0 km – 116.5 km - 33.5 km – YTD 896.07
08/12 20.0 km – 96.5 km - 53.5 km – YTD 916.07 km Emperor's Challenge
12 -
Date........Miles.......Total
08/01......5.49........5.49 - + Strength Training
08/02......0.00........5.49
08/03......5.13......10.62 - Treadmill
08/04......0.00......10.62 - + kr30dc day 1, Strength Training
08/05......9.69......20.31 - + kr30dc day 2
08/06......0.00......20.31 - + kr30dc day 3
08/07......4.47......24.78 - + kr30dc day 4, Agility
08/08......0.00......24.78 - + kr30dc day 5, Strength Training
08/09......5.09......29.87 - + kr30dc day 6
08/10......0.00......29.87 - + kr30dc day 7, Strength Training
08/11......4.44......34.31
08/12......4.91......39.22
08/13......0.00......39.22 - + kr30dc day 8
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 Marathon
07/22/18 - San Francisco 2nd Half Marathon1 -
@skippygirlsmom I watched the Bolt race and the Mo race earlier on tv. Felt so sad for both of them. Mo just couldn't pick up on that final sprint although he pushed so hard to get the silver, and poor poor Bolt. That looked painful. Like something went almost as soon as he picked up the baton.
(Wasn't expecting our guys to win though - and win it with style they did!)2 -
@PastorVincent that race sounds awful. Who wants an aid station at only 3 miles in on a 15k? And yeah, being handed a map at the start would be a real red flag - you get maps in mountain and fell races but that's because you are MEANT to figure out the route.
They clearly need a bit of practice...0 -
@MNLittleFinn ouch!
@kgirlhart can you work a schedule to gives the dogs some time as well as you? Do they get walked by anyone else in the household? Collies in particular need entertainment and it would obviously be great if you and they could combine forces.
@juliet3455 that trail race looks stunning. Can I come next time?
Hey @HonuNui did I miss snorkel day? I love seeing your pictures.0 -
@MNLittleFinn Sorry the long trail run didn't go as planned. I definitely know how that feels. My longest run before my 50k (which I then demoted to 25k) started with a hard fall in the first mile of what would be 14 miles/more than 3 hours. I spent the rest of the run bleeding and getting sweat in the cut on my knee (ouch!), and then I ran out of water on a hot day and couldn't keep my HR down because of the heat/dehydration. These runs just make us stronger and teach us some tough lessons. Hopefully your next long attempt has cooler weather and better results!
@kgirlhart Unless you're running something like 10 miles a day and walking your dogs for hours on end, I don't think anyone should accuse you of being obsessive. You're doing your human exercise for you and giving your dogs their bit of exercise too. Health for the whole family! Plus a short dog walk after a run is good for active recovery However, with the heat, I don't blame you for keeping the dogs indoors. I'm sure they appreciate not overheating or burning their little paws on hot pavement!3 -
New here, and excited to join you and this inspiring group! I noticed that walking counts, yes? If so, yay! Used to run marathons, now, I'm switching to walking. No need for a long story, it just works for me at this time.
Also, I've been away from mfp for quite a while and would be happy to be friends! Happy to support you and would value your support as well.
Walking goal for August = 5 miles (or more) a day. If math is right, that's 95 miles by the end of the month.
I'm delivering a keynote in TN today and flying back to CO tonight. Will probably take advantage of airport time to get some mileage in today. Cheers!7 -
I've been feeling kind of guilty lately because I haven't been taking them to the park like I used to. I started on mfp almost 2 years ago trying to lose weight. And I started out by walking my son's dog after he left for college. When I reached my goal I started doing c25k. The dogs don't really like to run so I stopped taking them on my run days. Now I am running 4 days a week instead of 3. I was still taking them on my non run days, but when it got so hot I have skipped several times. My collie doesn't really tolerate the heat well. I'm thinking about taking them for short walks sometimes after my run, but when I mention that I get told that I am obsessive about exercise. I guess I am just venting. I'm having a hard time lately figuring out how to fit in the things I want with the things I feel like i should do. At least tomorrow I am going to get my "long" run in. I may take the dogs for a walk in the afternoon too. I think next week i will plan my 4 run days so I don't have 3 rest days in a row.
It's a tough balance for sure @kgirlhart getting in the running and the dog walking. My dog doesn't really like to run either. I take her once in a while when I don't have time to squeeze in both and it's cool enough. But I go very slowly on those runs and know it will be stop and start so it doesn't ever feel like a good run. I run 6 days a week so I mostly just have to do both a run and 1 or 2 dog walks a day (usually 40 minutes each walk at least). It's hard after a long run to know I need to come home and walk the dog but I do think it's a good stretch and cool-down. Yesterday I put in over 36,000 steps with the long run and the 2 dog walks. So then I ate some chocolate cake. Benefits!
Good luck in figuring out how to fit it in. It's tough for sure if you don't have anyone else to help (I don't) and your work hours may be longer or less flexible. I don't have answers but I sympathize!
3 -
@MNLittleFinn sorry about your fall and that it was not a good day for you. I hope everything is ok and that your wife (I think?) will be feeling better. I'm glad you took on an adventure and learned some things even though it didn't all go like you hoped.
@juliet3455 wow, that looks like an amazing and tough course. Great job! It always sounds like you enjoy your trail race challenges so much. Inspiring!1 -
A 1.50 mile run today. So 14.48 left.
A good short run ☺️4 -
6 Aug 3.15 km (1.95m)
8 Aug PT session
9 Aug 3.71 km (2.30m)
10 Aug PT session
11 Aug rest day
12 Aug 3.69 km (2.29m)
13 Aug 5k (3 miles)4
Categories
- All Categories
- 1.4M Health, Wellness and Goals
- 393.2K Introduce Yourself
- 43.8K Getting Started
- 260.1K Health and Weight Loss
- 175.9K Food and Nutrition
- 47.4K Recipes
- 232.5K Fitness and Exercise
- 420 Sleep, Mindfulness and Overall Wellness
- 6.5K Goal: Maintaining Weight
- 8.5K Goal: Gaining Weight and Body Building
- 152.9K Motivation and Support
- 8K Challenges
- 1.3K Debate Club
- 96.3K Chit-Chat
- 2.5K Fun and Games
- 3.7K MyFitnessPal Information
- 23 News and Announcements
- 1.1K Feature Suggestions and Ideas
- 2.5K MyFitnessPal Tech Support Questions