August 2018 Running Challenge
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Skipped 100 messages. No run cause took miss 4 to town (2hrs drive each way) and had a girls day. And I'm Wiped! No idea if I'll do my long run tomorrow or Sunday... I'll see what time I wake up I guess.3
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@AprilRN10, Happy Birthday. Mine is tomorrow, the 4th! @RunnerGrl1982 I think you are amazing for getting out early to run. I am NOT an early morning person, so just can't make myself get up early to go for a walk/run. I wish I could.3
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8/1 - 6
8/2 - rest
8/3 - 2.6
8 of 70 miles
I have a 5 mile trail race tomorrow that is going to beat me up so I just wanted to get my legs moving this morning.
@AprilRN10 Happy Birthday
Skip says she is now ready to leave for school. A friend found this bike in the garbage so we took it to a bike shop had them go over it. Put a nice comfy gel seat on it and got a fancy bike rack and she’s ready to go next week.
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5 miles this morning. Just wanted to do a test run after Wednesday's ankle roll. Put on an ankle brace, but that hurt after about 1/2 mile, so took it off and ankle felt totally normal. Whew! Another coolish morning (75F), so it felt pretty good, even did a few fartleks. Pleasantly surprised I really have no aches or pains now. Knock on wood that it lasts!
Happy birthday @AprilRN10!
@skippygirlsmom great pic of Skip and that bike looks great for being in the trash! I'm sure she will get some good use out of it. Good luck on your race tomorrow.
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bd_animallover wrote: »I have trouble holding myself accountable, so I downloaded the c25k app. My goal this month is to participate in this app and related strength training apps daily. I hate focusing on weight because j always get discouraged at the plateau. I really just need to build a habit and learn how to adjust as necessary. I'm also a new vegetarian and have a lot to learn about how to get enough protein outside of dinner.
Welcome aboard! I know a lot of people who have had great success with that app, and this board is a great place for great motivation as well.
And welcome also to the veggie world! I suggest you do your research as far as what you truly need as far as your daily needs for macros. But there are a ton of protein sources: tofu, beans, lentils, tempeh, pretty much everything has some kind of protein in it. Good ole tofu scramble for breakfast, salad with steamed lentils for lunch, black beans over sweet potatoes for dinner....yum!2 -
Happy birthday @AprilRN10
A mile easy run followed by strength training. First time this summer, I got in my abs, arms, squats and lunges. I'm not proud that it took me this long to get the workout in but I'm hopeful I can turn this into part of my normal routine.
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Normally I run pretty solitary. Rarely do I see anyone else running on my routes, even when I run later in the day. On the 1st, I ran out on the Riverfront & there were plenty of other people there. Now, I've seen plenty of things, & I'm all for everyone doing what they want. I've seen cyclists riding in motorcycle helmets, runners in Florida summers running at noon in black hooded sweat suits. But the other day I shook my head as I saw a lady geared up and running....in...sandals. Just thought "Better her feet than mine".
August goals: 30 miles
8/1 - 1.90 miles
8/3 - 2.05 miles - 3.95 done, 26.05 remaining
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8/25/2018 - Ft Desoto Bridge Run 5K (to beat: 44:56, 14.48)7 -
@PastorVincent movie first, book second
Or just set realistic expectations. Sometimes you need to remember that the director is using the source his own way and to appreciate what they have done. Stanley Kubrics interpretation of "The Shining" isn't a very good representation of the book but its cinnematic artistry at a very high level.5 -
August Running Totals (miles)
8/1 – 2.97 IEXC 5K #1
8/2 – 7.28 MP and easy
August running total to date – 10.25
Nominal August mileage goal: 180 miles
Real goals: Avoid injury. Continue to build base and train toward Oak Tree Half and Wineglass Marathon.
Today's notes – Today's workout on the marathon plan was 14 miles: 3 easy, 4 MP, 2 easy, 4 MP, 1 easy. 14 miles today plus pacing 16 miles Saturday would bring the week in around 47 or 48 miles, a bit of a stretch from where I was but not too extreme.
So I went to club practice contemplating running the workout as stated, just running 14 easy miles, or deciding during the workout how much to back off. Found a runner I knew there waiting to run her warmup. Liz is faster than me, but she thought my MP (target 7:30 per mile) would be good. She didn't want to spend the time for 14 miles, so we talked about routes and how to make this work.
Set out to run the 3 easy. I notice we're running a 7:30 pace. Slow down, or just go with MP, Liz asks. Let's just go with MP.
I got 3 miles of MP in before Liz had me running a 7:15 pace and I let her go. Told her I was letting her go, and she slowed a bit. I slowed to easy. By mile 4, I realized that 14 miles was way too aggressive for me today. (Typical summer evening run, 80º or so and humid.) We ran most of mile 5 together, and I told Liz to speed up whenever, I wasn't going to. She took off at 5 on her watch, I ran easy for a while, turned around, and headed back to base. Got there with a bit over 7 miles.
The good news is, the first three were an honest MP and the last 4+ were a reasonable easy pace. The bad news is, I can't seem to handle over an hour of running in this weather. 56 minutes today, and I could have kept going . . . but I did some things wrong. First, I went out too fast. Got sucked right in. Second, I didn't hydrate as well as I would have if I'd been alone. Third, I didn't take an S-Cap till after I got done. Fourth, I didn't plan out when to take gels; ended up taking one at 5 miles, then mile 7 felt pretty good; but by then I was psychologically done.
Re-learning an old lesson: The worst people to run with are runners who are just a little faster than I am. It's easy to let the really fast people go, but the ones who are just a little faster suck me into running faster than I should, to the detriment of my workout.
Current assessment of training status: 47 miles might have been too aggressive for this week anyway, given 2 days in recovery from Bristol and a race yesterday. Pacing 16 miles on Saturday will bring the week in close to 41 miles, about the same as the last 2 weeks. It's probably time to just maintain 40 mile weeks an build that into a more solid base than I have right now. That, and get the long runs in. Wednesday cross country will be good enough for speed work, I don't need another fast day in the week. I'm in better shape now with 8 weeks till Wineglass than I was 8 weeks before Boston; prognosis is that I'll get there, even though it feels like I'm under trained right now.
Liz ended up getting 9 miles in, with intervals of 3 and 2 miles at my MP. She was happy with that, because it was more than she thought she would have done on her own. I expect I might see a bit of her back during the first mile of Wineglass, and if I'm lucky see her again after the finish line.
ETA: Wrote this last night, this morning see it sitting in my browser not posted yet. It would help to click the "Post Reply" button!
2018 races:
February 17, 2018 Freezeroo #5 (Valentines Run "In Memory of Tom Brannon" 8 Mile) (Greece, NY) finished in 54:48
February 24, 2018 Freezeroo #6 (White House Challenge 4.4 mile) (Webster, NY) finished in 28:46
March 17, 2018 USATF Masters 8K (Shamrock 8K, Virginia Beach, VA) finished in 31:55
March 24, 2018 Spring Forward 15K (Mendon, NY) ran at MP, finished in 1:10:47
April 16, 2018 Boston Marathon (Hopkinton, MA) finished in 3:28:43
April 29, 2018 USATF Masters 10K (James Joyce Ramble, Dedham, MA) finished in 41:33
May 20, 2018 Lilac 10K (Rochester, NY) finished in 42:21
May 26, 2018 Sunset House 5K (Rochester, NY) finished in 20:12
June 3, 2018 USATF Masters Half Marathon (Ann Arbor, MI) finished in 1:34:42
June 9, 2018 Ontario Summit Trail Half Marathon (Naples, NY) DNS - injury
June 17, 2018 Medved 5K to Cure ALS (Rochester, NY) short course, 18:04 for ~2.9 miles
June 30, 2018 Charlie's Old Goat Trail Run 5 mile (Victor, NY) 4.89 miles by Garmin, 43:15
July 14, 2018 Shoreline Half Marathon (Hamlin, NY) finished in 1:45:54
July 28, 2018 Battle at Bristol 10K (Naples, NY) survived in 1:28:33
August 1, 2018 IEXC 5K #1 (Rochester, NY) finished in 22:16 (unofficial)
August 8, 2018 IEXC 5K #2 (Rochester, NY)
August 22, 2018 IEXC 5K #3 (Rochester, NY)
August 29, 2018 IEXC 5K #4 (Rochester NY)
August 29, 2018 IEXC TDP 1 mile (Rochester, NY)
August 29, 2018 IEXC TDP 400m (Rochester, NY)
September 2, 2018 Oak Tree Half Marathon (Geneseo, NY)
September 30, 2018 Wineglass Marathon (Bath, NY)
November 11, 2018 Syracuse Half Marathon (Syracuse, NY)
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Thanks all for the bday wishes!
@quilteryoyo happy bday to you!3 -
dreamer12151 wrote: »But the other day I shook my head as I saw a lady geared up and running....in...sandals. Just thought "Better her feet than mine".
My former statistics professor runs barefoot. She mentioned it one day in class and I guess I must have had a look of disbelief on my face becsuse she invited me to go with her on her lunch time run. I couldn't believe it even though I was right next to her. We even ran down by the Schuylkill on a gravel path! She swears her joints aren't affected by the lack of support from a pair of shoes.
That woman is tough.
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cburke8909 wrote: »@PastorVincent movie first, book second
Or just set realistic expectations. Sometimes you need to remember that the director is using the source his own way and to appreciate what they have done. Stanley Kubrics interpretation of "The Shining" isn't a very good representation of the book but its cinnematic artistry at a very high level.
Excellent point. I also like seeing how some books are interpreted into a film like We Need to Talk About Kevin. Both were great and I enjoyed seeing the choices the filmmakers went with. (I don't want to give away anything so this is very vague).2 -
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RunsOnEspresso wrote: »So I have a fasting blood draw Monday. I am debating if I run or not. I can do a 40-minute foundation run fasted but I usually eat something after. I can't run any other time of day, too hot. Do I just take a ton of food with me and shovel it in after my blood draw? I risk getting shakey, headache, and crabby with or without the run.
I wouldn't run till after the blood draw, for fear of doing something to skew the results. Assuming it's just a draw for tests and not donating a unit to the Red Cross, you can run after the draw. It's up to you whether you think you'll do better eating after the blood draw and before running, or running fasted.
Assuming the blood draw is as soon as they open, it might still be cool enough for a run, though perhaps shorter than your usual run. If time till it gets too hot is a concern, food needs to be quick. I'd be thinking a banana, run, then have real breakfast given a requirement to run before the day warms up too much.
@runsonespresso I agree with waiting until after the blood test to run. I'm a bit different (because I don't eat carbs and my muscles are adapted to oxidize fat at higher exertion levels than mosr), so maybe this is a bigger issue for me, but my blood test results are skewed if I go in after exercise. From the best I can tell with the data I can obtain myself, I transfer about 2-3 lbs. worth of fat into my blood when I go out for a run. I use only a part of that and then the remaining fat eventually will return to adipose tissue through re-esterification. However, when blood is drawn shortly after a run, I believe triglycerides will be artificially high as well as possibly some other stuff. Most of what is in my blood after a run is probably free fatty acids and not triglycerides, but I would still be concerned. I made this mistake once and had some higher than expected results, but not astronomical. However, I recall watching the blood fill the vials and could clearly see fat in my blood. It was like oil and water / oil and blood... there was so much that it really stood out.1 -
@skippygirlsmom Great pic of Skip - running shoes and running watch - never leave the house without the essentials. The bike looks great for being a garage stash. Hope she has a decent lock as Bikes are high theft items at campus - quite often they magically return after a few days - I picture another student needing a quick trip home to get there books-pc etc. so they grab and go.Re-learning an old lesson: The worst people to run with are runners who are just a little faster than I am. It's easy to let the really fast people go, but the ones who are just a little faster suck me into running faster than I should, to the detriment of my workout.
@MobyCarp Oh so true - that why so many people get pulled off plan at races - the surge at the start and the feeling of I can stay with person X. Ironically set my 10k Pb last summer pulling another runner for 4 km before she dropped and then just kept myself in a "catch the next athlete" pace. Of course it was a perfect day - low humidity, slight cross breeze and 60-65F.
Like everyone else the heat has been beating me up. It'e either scorching 90F or 50F with sheets of rain - no happy medium. Unfortunately for our little club/community we have had 4 people move away this year - to take new jobs or retire. 2 of them were my "Pace Matchs" so not only did I lose 2 friends but 2 runners who helped push each other. Sort of in a group of 1 now - not fast enough to stay with the zoomers and too fast for others, so I find myself slowing down to join the next group.3 -
8/1/18 2.65 miles
8/2/18 3.1 miles
8/3/18 3.1 miles
Total 8.85 /100-115
I had to rearrange my runs this weekend. Today was supposed to be speedwork but since I am moving my long run to Saturday, I went with Saturday's foundation run today. I will attempt the shorter speedwork on Sunday. I ran my usual route the opposite way this morning. My brain is starting to ruminate on some thoughts so I needed to break up routines. Yay anxiety/ocd.2 -
@RunsOnEspresso i found this website to change things up. you can pay for full site but if you are good at remembering a route
happy birthday @AprilRN10
@mobycarp and @juliet3455 yes pace pullers. sneaky energy suckers. i do like doing "catch the next runner" though. with caution. we have a lot of run walkers in my area so they go fast then stop.0 -
@kevaasen i was leaning to the 16 week one. I love fartleks and so does speed demon
As i don't have a marathon in mind...how would one "stay in a holding pattern"?
Likely a good holding pattern would be base building weekly runs totaling minimum of 50%-60%+ of the peak marathon plan distance each week and likely a long run each week no shorter than 8 miles and likely best if in double digits. So your mileage might vary from low 20's to mid 30's? Other option would be following a HM plan.
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dreamer12151 wrote: »But the other day I shook my head as I saw a lady geared up and running....in...sandals. Just thought "Better her feet than mine".
My former statistics professor runs barefoot. She mentioned it one day in class and I guess I must have had a look of disbelief on my face becsuse she invited me to go with her on her lunch time run. I couldn't believe it even though I was right next to her. We even ran down by the Schuylkill on a gravel path! She swears her joints aren't affected by the lack of support from a pair of shoes.
That woman is tough.
I ran barefoot for a while, it is actually very good for your joints and helps teach you proper running from. At the very least you will quickly learn to not foot stomp in bare feet on gravel More seriously because you can feel what is happening better you can adjust on the fly better. I have heard that some running coaches have their runners run some small portion of their training barefoot for this reason.
It was weather/temps that had me go back to socks and shoes.1
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