June 2019 Monthly Running Challenge

June goal: 90 miles

6/2: 8.51 miles
6/4: 5.52 miles
6/5: 5.26 miles
6/6: 5.51 miles
6/9: 10.05 miles
6/11: 6.25 miles
6/12: 6.10 miles
6/13: 6.22 miles
6/16: 10.03 miles
6/18: 3.36 miles
6/19: 5.10 miles


71.91/90 miles completed

I ran 5.1 miles this morning. It was really nice. It was pretty humid, but it was only 68F so it was a lot better than yesterday. And it is supposed to hit 100 today so I definitely won't complain. The heat definitely affects my pace, but I've been able to keep it under 11 min/miles so I feel pretty good about that.








2019 races:
2/2/19: Catch the Groundhog Half Marathon - PR 2:15:17
5/18/19: Run for 57th AHC Half Marathon - Cancelled due to weather

Ran to the gym today for a little over 5k. Now I'm gonna do a mini taper of 2 rest days before Saturday's half marathon.

June goal 100 miles

June Running Totals (miles)
6/1 – 5.08 group run
6/2 – 6.30 easy
6/3 – rest day
6/4 – 6.13 easy
6/5 – extra rest day
6/6 – extra rest day
6/7 – scheduled rest day/precautionary DNS
6/8 – 6.30 easy
6/9 – 5.03 warm and humid
6/10 – rest day
6/11 – 5.40 warmup, speed work
6/12 – 4.43 group run
6/13 – extra rest day
6/14 – scheduled rest day
6/15 – 2.17 aborted group run
6/16 – 6.10 warmup + 5K race
6/17 – rest day
6/18 – 7.44 warmup, easy speed work, cool down

June running total to date – 54.38

Nominal June mileage goal: 100

Real Goals: Get back to running regularly without injuring myself.

Today's Yesterday's notes – It's getting to be the season when I run in the evening, and I'm too tired to post till the next day.

Went to club practice yesterday evening. Ran my 2 mile warmup, listened to Coach's talk, looked at the board. The workouts offered were, distance runners do 2-3 x (2000, 1000) a threshold w/2 minutes recovery; people prepping for a 5 K do 2-3 x (800, 1000, 1000, 800) at interval pace w/same time recovery, 5 minutes between sets, then 1 set of 15 second cutbacks starting at 60 seconds.

Both of those looked rather ambitious for my current conditioning and the fact that I ran a 5K race 2 days earlier. I wanted to something, but not something that hard. I found a different way to water down the workout.

One of the more recent members, a guy who joined the club about a year ago, is currently trying to break below 21 minutes for a 5K. I think he ran a PR 21:11 on Sunday. So he asks me what I'm running, with the plan of running with me. Note, on Sunday I ran a 20:19 while a bit out of shape. My paces are too fast for this guy to train. But that gave me an idea. I offered to pace him for the (800, 1000, 1000, 800) at interval pace, which would be *his* interval pace. For a 21 minute 5K, that's about 51 seconds for 200 meters. Told him how to run that, and he wasn't getting it; so I said I'd pace it for him. That slows him down to an honest interval pace for him, and has me running a soft threshold pace with a lot more recovery that threshold intervals usually get.

The results were not surprising. He was ready to jog for the 3+ minutes after the first 800, able to mostly walk, jog a little the 4+ minutes after the first 1000, and wiped out enough to need really gentle walking around after the second 1000. I did bring the intervals in slightly fast, but not horribly so; they stayed a little slower than my normal threshold.

Told him I was only running 1 set, because right now I don't have the base to support 2 sets at T. Another friend who had run the first set with us offered to run a second set with him, but I thought to ask how many miles he was running. Maybe 34 or 35 a week. By the standard of 8% of weekly mileage is the most I pace you should run in a workout, that caps him at 2.8 miles. We ran about 2.25 miles in the first set. Told him to bag the second set and just do one set of cutbacks.

For whatever reason, he didn't want to time his own cutbacks. Said he'd run them with me. You realize I'm going to run them faster than we ran those intervals? So I ran the cutbacks, and he stayed fairly close in the fast intervals. Then he was wiped and needed to walk in what should have been the slow running intervals. Oh, well. I went out for a cool down run with him, and mostly let him set the pace. Ended up averaging slower than a 9 minute mile on the cool down, which I would never have done running solo. But it wasn't bad for me to slow down, particularly on a day when I ran my greatest total distance since coming back from the stress fracture.

This morning I felt beat up like I was deep into marathon training. Clearly, I have a lot of work left to get back into shape. Equally clearly, it was a good thing I didn't run a serious workout at my own paces yesterday evening. I'll be up for an easy run this evening, and I think I'll go for easy tomorrow as well. I've done as much hard running as I should this week.

In other news, I felt so optimistic yesterday on my rest day that I signed up for another race. Not a huge big deal; I had been intending to run Oak Tree Half all along. But yesterday I noticed that the price was going to go up before my credit card bill cycle ended, so I signed up.

2019 Races:
January 1, 2019 Freezeroo #2 (Resolution Run 7.5 mile) (Mendon, NY) finished in 50:55
January 5, 2019 Winter Warrior Half Marathon (Gates, NY) finished in 1:30:48
January 12, 2019 Freezeroo #3 (Pineway Ponds 5 Mile) (Spencerport, NY) finished in 33:10
January 26, 2019 Freezeroo #4 (Hearnish 5 mile) (Victor, NY) 4.9 miles, finished in 32:28
February 2, 2019 USATF XC Championship, Masters 8K (Tallahassee, FL) finished in 32:53
February 9, 2019 Freezeroo #5 (Tom Brannon 8 mile) (Greece, NY) finished in 55:55
February 23, 2019 Freezeroo #6 (White House Challenge 4.4 mile) (Webster, NY) finished in 28:34
March 16, 2019 USATF Masters 8K Championship (Shamrock 8K) (Virginia Beach, VA) finished in 32:02
March 17, 2019 Shamrock Half Marathon (Virginia Beach, VA) finished in 1:34:21
April 13, 2019 BAA 5K (Boston, MA) DNS - injury
April 15, 2019 Boston Marathon (Hopkinton, MA to Boston, MA) DNS - injury
April 28, 2019 USATF Masters 10K (James Joyce Ramble) (Dedham, MA) canceled registration - injury
May 19, 2019 Lilac Run 5K (Rochester, NY) DNS - injury
May 19, 2019 Lilac Run 10K (Rochester, NY) DNS - injury
May 25, 2019 Sunset House 5K (Rochester, NY) DNS - injury
June 7, 2019 Charlie McMullen Mile (Pittsford, NY) DNS - precautionary
June 16, 2019 Medved 5K to Cure ALS (Rochester, NY) finished in 20:19
June 29, 2019 A Country Mile at Ganondagan (5-ish mile trail) (Victor, NY)
September 1, 2019 Oak Tree Half Marathon (Geneseo, NY)
November 3, 2019 TCS New York City Marathon (New York, NY)

Dang. Mad Respect.

"lacing up her sneakers for the first time at the age of 101"

And some people say they are too old to run...

103 Year Old Julia Hawkins sets 50 Meter Dash World Record:
http://mentalfloss.com/article/586049/103-year-old-julia-hawkins-sets-50-meter-dash-world-record

6/1 26.53 miles
6/2 26.43 miles, Cycling 3 hours
6/3 26.56 miles
6/4 21.3 miles, 400 days on the run
6/5 20.57 miles
6/6 20.3 miles
6/7 20.12 miles
6/8 27.56 miles
6/9 15.12 miles, Cycling 3 hours, 405 days on the run
6/10 26.61 miles
6/11 20.23 miles
6/12 6.4 miles
6/13 7.48 miles
6/14 26.41 miles 410 days on the run
6/15 27.72 miles
6/16 20.36 miles, Cycling 4 hours
6/17 26.44 miles
6/18 21.07 miles
6/19 20.44 miles, 415 days on the run

PastorVincent wrote: »

Totally. For summer running I have to adjust my pace a couple of MINUTES per mile slower and I find myself constantly reminding other runners to lower their expectations as the temperature climbs.

Also, watch Dew Point, as that climbs during summer heat the more you will hate your run.

Along these lines... could whoever shared that’s heat index/dew point chart last summer do so again? I have my 2nd week of this summer traveling to terrible places to go in the summer. My first venture to hot Andy humid this month was more of a drinks with the girls trip than a running trip so I didn’t worry about it. But I probably need enough knowledge to decide if I will die while running in Kansas City next week, BEFORE I do it. This square state girl who finally saw 70 degrees today did not think that chart was relevant last year and didn’t pay attention to it.

rheddmobile wrote: »

My favorite sighting of the day was a heavy woman who we often see walking during our runs. She has been doing this for a few months now and gradually improving in fitness - when we first saw her, her gait was sort of lumbering slowly, and more recently she has been walking briskly. Today she was RUNNING! Yay good for her! I wish there were a way of saying, “Hey, good job,” without sounding patronizing. I gave her a big smile when we passed though.

Being the heavy girl who is trying to get back into running shape, and mostly wants to die on every run I’ve done this year.... it doesn’t sound as patronizing as you think it does. I always appreciate someone’s effort to be kind. And if you have noticed her multiple times, she may recognize that you have seen her progress. Another phrasing idea to maybe emphasize what you are noticing would perhaps be “hey, great progress!”

girlinahat wrote: »

sorry to disappoint, but we do muggy pretty well here too, so if humidity is a problem, that won't help. When it's cold, it's also DAMP cold. The kind of cold that gets into your bones and the only way our is a long hot bath. This makes minus 14 degrees C in Canada cold feels less cold than zero degrees C British cold.

THIS!!! It’s been 10 years since I studied in Scotland .... Andy the coldest it got while I was there there was ummm -8C or 20F?? And that is still the COLDEST 20 degrees I have ever felt, and that includes 20 degrees with significantly below zero windchills. Like 20 this spring was T-shirt weather.... was NOT T-shirt weather in Scotland.

In other news, I’m still here. Just not feeling particularly social. I have missed a lot here but it makes me happy that you all are here doing awesome things!! I think it was like the 11th before I had a run in for June between laziness and vacation. So, keeping my goal at 50 may still have been overly ambitious. I have also had a few aborted runs from high allergen load and forgetting to predose with inhaler and allergy meds, which didn’t help my mileage.
My weekly PT appointment, that I’ve mostly tried to tell myself was just going to be preventative enough to keep my wonky ankle at a tolerable level of wonky... have actually had some surprising results. Darn ankle went all sorts of swollen over vacation with no running and no major stupidity. And was still pretty bad when pt saw me that week. She did lots of manipulation, cupping, and taping. 2 days later, when the k tape came off.... ankle had NO swelling for the first time In like 3+ years. So, there may be hope for it yet!
So, with today’s dodging lightning treadmill run, I think I am at 19.9 miles/50.

K, now going back into my corner.