May 2018 Running Challenge

@PastorVincent has a very steady pace so far! I hope he can maintain that.

But like @MobyCarp I'm concerned. When your target is 4 hours and half way you're on pace for just over 3...

2:13:01 at 15.5 miles, average pace 8:35 for race to date and 8:54 for the 2.4 miles from 13.1 to 15.5.

A nail biter, for sure. If it's deliberate, the recent pace is a good one for @PastorVincent to sustain.

@orphia - love the shirt! Got to get one!
@shanber - beautiful pictures!
@7lenny7 - OK, so you can’t ask your wife about the running… but can we? I hope she gets addicted like we all are!
@mobycarp - wow, love the cross training you do! That is perfect. And I agree if you don't like specific core work you are still getting it in with what you are doing.

I started out with walking. Then running and about 6 months later lifting. Then about a year later cycling.
Now I’m seriously addicted to all 3. The lifting is really moving up in the list at the moment.

All of this started because of the book Younger Next Year. On the website they have a warm up plan that I highly
recommend. It took me about 20 minutes to do it at first but now I’m much faster. I do it before every run and before cycling. I sometimes do the whole thing before lifting but not always because my current lifting plan has a warmup in it.

I started the warm up plan in July last year and I have to say it has made a different in injuries. I had a lot of butt pain and that hasn’t happened in a long time. I have had a foot problem but I don’t think any stretching would help this foot problem.

The warmup is here: https://www.youngernextyear.com/ and then click CheatSheets on the right and warm up plan. I know I've plugged it before but for the new people.

I am a high school teacher and many times I teach siblings of kids that I taught years ago in my classes. At open house in August this year, the mom of a current student (I taught her two older kids who graduated 7 and 4 years ago) said to me “I swear every time I see you at open house you look younger!” Of course I told her about the book!
The only negative thing about the book is that he doesn't really like running so much (at least in the first book). But I of course do what I want anyway and plan on running forever!

Rainy day here in Orlando.. so may hop on treadmill later ... already lifted!

5/1 - 4 miles + strength training W12-A
5/2 - 4 miles + Cycling 22 fast miles
5/3 - strength training W12-B
5/4 - Rest day
5/5 - 44 miles cycling
5/6 - strength training W12-C +TBD

7lenny7 wrote: »

He did it! Congratulations @PastorVincent!

Pittsburgh Marathon:
@PastorVincent crossed the Finish at 11:12
Course time: 03:51:53
Pace: 08:51 min/mi

THAT'S AWESOME!!!! Congrats @PastorVincent !!!

Awesome @PastorVincent!

Fantastic racing @PastorVincent!!! I knew you that sub-four in you. Congrats!

WhooHoo @PastorVincent!!! Congratulations on an awesome race and PR!!

Congrats @PastorVincent!

7lenny7 wrote: »

He did it! Congratulations @PastorVincent!

Pittsburgh Marathon:
@PastorVincent crossed the Finish at 11:12
Course time: 03:51:53
Pace: 08:51 min/mi

Congratulations! Wooooooo boy!

Way to go @PastorVincent you rocked it!

Cross-training???

I don’t do anything. I run 6 days a week and over the last year the weekly mileage has steadily increased unless I’m tapering.

I was doing a beginner crossfit class occasionally, but it interferes with my long runs I do on Fridays. I don’t want to do both on the same day.

I do walk at least a mile after each of my runs and I think that goes a long way in preventing soreness and injury. At least it’s pretty rare that I feel sore after running.

I have been thinking about body recomposition because even though I’m the same-ish weight as my younger years I feel flabby everywhere except my legs. I’m worried I’d have to give up running though.

I like @MobyCarp’s description of “cross training” as something along the lines of what else do you do other than running...

I currently run 5 days a week with a long run on Saturday and Sunday’s run designated as a recovery/“leisure” activity. In nicer weather, the Sunday run could easily be a bike ride, hike or some other fun/“leisure” activity to move my legs and get blood flowing.

I also lift 4 days a week-2 Days of a push/pull combo and the others are squats/deadlifts. I strongly dislike lifting weights, but the strength is important and helpful for keeping my body upright and able to run longer distances with less fatigue.

Plus bathing my dog is like wrestling an angry, greased buffalo and someone has to hoist her 100+ lb svelte self into the tub because she sure isn’t jumping in of her own volition.

It does take some balance for me to find the right bit of lower body lifting that allows me to keep that strength but doesn’t interfere with running.

I also do yoga on long run days.

When I’m not training for a long running race (and sometimes when I am), I do other conditioning (? Not sure what to call them) workouts or HIIT. I have a fully outfitted gym in my basement with a whole weight setup (rack with pulleys, bars, bumper plates, etc), kettlebells, medicine balls, a bunch of other stuff, treadmill, rower, assault bike, regular stationary bike, etc. And a TV. That’s probably the most important part of the whole setup.

Right now I have 2 full rest days a week. Obviously, there’s quite a bit of doubling up.

Great job @PastorVincent !!!! You killed it!