August 2017 Running Challenge

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  • MNLittleFinn
    MNLittleFinn Posts: 4,271 Member
    KatieJane83 wrote: »
    MNLittleFinn wrote: »

    Pace for me was roughly 5k pace, for perspective.


    Have a Runderful day everyone!

    Ok, Disclaimer: I am NOT an expert and I'm sure someone more knowledgeable will chime in. But, I think short intervals are supposed to be run at a faster pace. My last summer track workout was 2x 2400m long intervals and the coach told us we should be pushing slightly faster than our 5k pace for those. When we've done shorter interval workouts he's told us to push pretty hard. I know, vague and non-specific, lol.

    Again, I could be totally wrong. Some of our awesomely experienced brethren will, I'm sure, chime in with better info than I have, lol.

    Thanks for that. I was using my 5k PR pace plugged into the McMillan calculator to get the pace. That PR is almost a year old, and I haven't run a 5k for speed since then.
  • KatieJane83
    KatieJane83 Posts: 2,002 Member
    @MNLittleFinn yeah, I think like @kristinegift said, it probably really comes down to what your goals are. If you're working on a 5k race goal the answer will be different than if you're working on a 100k ultra goal.
  • DX2JX2
    DX2JX2 Posts: 1,921 Member
    DX2JX2 wrote: »
    8/1: 3.5
    8/3: 3.5
    8/4: 2.7
    8/5: 6.1
    8/7: 2.7
    8/8: 3.5
    8/9: 4.3
    8/10: 4.3
    8/12: 6.2
    8/13: 4.3
    8/14: 3.2
    8/15: 4.3
    8/16: 2.6 (opted for a very easy short run on rest day)
    8/17: 3.5

    Rest day tomorrow and long run on Saturday.

    51 miles out of 80 completed. August goals should be doable given one more normal week and one slightly lighter week (pre Labor Day 5K) to go.
  • MNLittleFinn
    MNLittleFinn Posts: 4,271 Member
    KatieJane83 wrote: »
    @MNLittleFinn yeah, I think like @kristinegift said, it probably really comes down to what your goals are. If you're working on a 5k race goal the answer will be different than if you're working on a 100k ultra goal.

    Yeah, The Ultra plan I'm going with has speedwork included with it and 400 repeats were one of the suggested workouts. Ian Torrance (paced Scott Jurek at WS100) recommends doing speedwork, even for ultra training because of the benefits to VO2MAX and overall fitness. Just anecdotally, but Scott Jurek did 1600 repeats in prep for WS100 (no, I don't have any thoughts that I could do that ever), basically because of the overall fitness improvements. So, all that said, I think I might want to keep pace and increase the distance of intervals.
  • karllundy
    karllundy Posts: 1,490 Member
    8/1 - Rest/sick day - feeling better, but not sure running would have been good. Hoping for tomorrow.
    8/2 - 4.5 miles of hill repeats. Glad I did it, more glad I'm done.
    8/3 - 3.5 short miles before getting in the car with the family.
    8/4 - Road trip / vacation
    8/5 - Road trip / vacation / anniversary
    8/6 - 5 miles. Gorgeous morning for a run!
    8/7 - 5 miles. Again, beautiful morning!
    8/8 - 5 miles. Another nice morning!
    8/9 - 4.6 miles of hill repeats with group. I am soooo tired and sleepy today.
    8/10 - 4.4 treadmill miles / trek class. Then upper body weights/abs.
    8/11 - Rest day because I have to.
    8/12 - 6.6 mile group run. Perfect weather.
    8/13 - 2.3 treadmill miles. Then quick upper body weights.
    8/14 - 5.3 miles track / intervals.
    8/15 - 5 miles. Another relatively cool, delightful morning to run.
    8/16 - 4.85 miles of group hill run. Rough, but good.
    8/17 - Rest day. If I run more than 5 days in a row, bad things tend to happen.

    @MobyCarp - Sorry you are injured. Take care of yourself!
    @kristinegift - I'm an Iowan, not a huge fan of the fair. It isn't bad, but I can overeat, people watch and sweat my *kitten* off for much less money in other ways and experience something that isn't about the same every year. Just my $0.02. I do love to see all the animals, though and the B-list bands at the free stages. That said, @ereck44, I hope you have a fabulous time!
    @Elise4270 - If you're a birthday, I wanna be a holiday! Perhaps a minor one, like Flag Day or President's Day.
  • kristinegift
    kristinegift Posts: 2,406 Member
    edited August 2017
    @MNLittleFinn Track work can be really beneficial for trails and vice versa. Track work will help your overall fitness and speed, and trail runs will help with cadence and strength. Best of both worlds!! This winter/spring before I got lazy for 3 months, combining the two led to huge gains and my HM PR.
  • zdyb23456
    zdyb23456 Posts: 1,706 Member
    8/1 8miles 1hr:16m:25s
    8/2 6miles 60m:39s
    8/3 5miles 46m:32s
    8/4 rest
    8/5 12miles 1hr:57m:36s
    8/6 rest
    8/7 6miles 57m:25s
    8/8 5miles 49m:20s
    8/9 rest
    8/10 13.1miles!!!! 2hr:04m:17s
    8/11 6mi 56m:44s
    8/12 5mi 48m:30s
    8/13 rest
    8/14 6miles 57m:56s
    8/15 9miles 1h:29m:30s
    8/16 rest
    8/17 12miles 2h:02m:55s

    I haven't checked in since Saturday and I've got over 300 posts to catch up on!

    Monday and Tuesday were really muggy miles. My 9 mile run on Tuesday felt like running through a sauna. I don't think I've ever been so completely soaked- even my socks were soaked. I was shocked I even finished.

    I decided to go for my long run this morning because it was supposed to be a bit cooler than tomorrow. I'm glad I did- it was 72 degrees and much less humid at 5:30am. I was really slow. I think the late nights are catching up with me.

    One more run tomorrow then we have to pack everything up. The week here always go by too fast.

    I'm sitting on the beach under an umbrella watching my kids play. I'll catch up on all the posts since Saturday!
  • Dcorrick
    Dcorrick Posts: 56 Member
    MNLittleFinn wrote: »
    Dcorrick wrote: »
    kgirlhart wrote: »
    It was only 88F, but it was still so humid.

    THAT'S what I'm talkin' about! I'm so envious of all the folks that say their midday run was 74 degrees with 50% humidity. Come run in the Florida swamps, where if the sun is up, you can cook your breakfast egg on the sidewalk!

    just as long as you come run with me when it's -12 with a -40 windchill. then it's fair.

    Nope; I claim no ability to deal with cold. As long as I'm not wearing a lot of silly work clothes, I thrive in the heat. Native Floridian: cold is a malevolent mystery to me.
  • MNLittleFinn
    MNLittleFinn Posts: 4,271 Member
    kristinegift wrote: »
    @MNLittleFinn Track work can be really beneficial for trails and vice versa. Track work will help your overall fitness and speed, and trail runs will help with cadence and strength. Best of both worlds!! This winter/spring before I got lazy for 3 months, combining the two led to huge gains and my HM PR.

    That's what I'm hoping for. I kind of hit a plateau right now with just doing trail and easy road, so I'm hoping that adding the speedwork will help supercharge things for me.
  • puglife456
    puglife456 Posts: 127 Member
    It's been so hectic lately I haven't had much of a chance to walk or run. It's rainy today but hopefully in the afternoon it will clear up so I can get out and move around a bit.

    August 9: 5.0 miles
    August 10: 4.0 miles
    August 11: 6.0 miles
    August 12: 0 miles
    August 13: 3 miles
    August 14: 0 miles
    August 15: 1 mile
    August 16: 1 mile
    August 17:
    August 18:
    August 19:
    August 20:
    August 21:
    August 22:

    ...
    Total miles logged in August: 20.0 miles
    Total miles left to go in August: 70 miles
  • _nikkiwolf_
    _nikkiwolf_ Posts: 1,380 Member
    edited August 2017
    @JimCrackinDandy eek! If those guys started raining down around me, I'd run off very quickly too :grin:

    @Wolfger Great job on finishing W3D3, enjoy your camping trip!

    @MobyCarp I'm really sorry to hear about your injury! I hope you recover quickly.

    @amymoreorless About your interval paces: As long as you gave it a real effort, it still counts!

    ---

    Regarding intervals, one question to everyone: If I look at the McMillan calculator, what time should I use for intervals? He has different ones for "speed" and "cruise" intervals, and despite watching the explanation videos, I couldn't figure out which one I should use.

    For example when I entered a 5k time of 26:54 which I ran in April, under speed paces it gave me "1:53-2:00 min for 400m" , while the cruise intervals listed above that are "2:08 to 2:13" for 400m.
    Or for 800m, it would be either "3:55-4:05 min for 800m" or "4:16-4:26 min".

    Last week I did 12x400m, and my times were between 2:05 and 2:14 minutes (and one in 2:24, but that was in a section of a park at night with no streetlights and some obstacles on the ground, so I'm not worried about that one). I know you should aim for even paces over all repetitions, but some of those 400m intervals had up to ~10m elevation gain, some up to 15m elevation loss, and some were mixed (like +9/-4 or +3/-4), which I use as a handy excuse for why I don't manage to hit the same pace for all of them...
    The week before that I did 6x800m, and I ended up between 4:14 - 4:32min, again depending on surface and slope.
    Naively, I would guess I should use the "speed paces" for speedwork. But while I hope on a flat, smooth track I would manage more even splits, even then I don't think I could hit the pace listed in the speed pace category of the calculator, for sure not for a number of intervals in a row!
    On the other hand, I ran a 5km parkrun last Saturday in 26:26, 28s faster than the old PR which I used to calculate my interval paces, so I don't think my failure to hit the speed paces is due to decreased fitness...?
  • PastorVincent
    PastorVincent Posts: 6,668 Member
    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
    8/09/2017 - 7 miles Z2
    8/10/2017 - 7 miles Z2
    8/11/2017 - REST DAY BAH
    8/12/2017 - 15 miles (includes 15km "race" )
    8/13/2017 - Rest Day
    8/14/2017 - 7 miles Z2/Z3
    8/15/2017 - 9 miles Z2/Z3
    8/16/2017 - 6 miles Z3/Z4
    8/17/2017 - Cross Train - Strength

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

    Next Races (more as I find them):

    10/14/2017 - Stop, Drop, and Run - Fireman style obstacle course - 5km

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


    Today I met with a trainer and got my anti-T-Rex workout plan. It seems I am planning to do 2 upper body strength workouts a week. So not much actual work today but my arms are tired anyways.

    The trainer broke it up into "pulling muscles" and "pushing muscles" so the idea is each on separate days, and I think they will be short enough that I will still be able to get a short run those days. Time will tell.

    Basically, I told the trainer that if I was out running and fell in a hole I was not sure I could pull myself back out! :lol: So we will see how this goes. I really need to make myself stick with it.

    The trainer did say the lower back and core parts of it will help with the running too, so there is that.
  • T1DCarnivoreRunner
    T1DCarnivoreRunner Posts: 11,502 Member
    @juliet3455 Did you try asking him to move out of the way? :p

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