May 2022 Monthly Running Challenge
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Walked around Kraków Old Town today and then went swimming with the kids. Wow, there is a LOT of tightness in my back/hips/legs. Stretching, rolling, and checking on getting a massage... 🙂7
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May totals: 75.9/100 miles
5/2: 3.2 miles
5/3: 6.6 miles
5/4: 3.2 miles
5/5: 3 miles
5/7: 5.4 miles
5/9: 3.1 miles
5/10: 5.4 miles
5/11: 6.5 miles
5/13: 6.1 miles
5/14: 10 miles
5/16: 3 miles
5/17: 3.1 miles
5/18: 3.7 miles
5/21: 3.2 miles
5/22: 6.2 miles
5/24: 4.2 miles
Went out to my neighborhood trail this morning. We are also getting rain today and tomorrow but it was still pre-storm when I went out. I am aiming to run the trail 1-2 times a week through the summer as I really think it helps with those stabilizer muscles and it helps me keep a nice easy pace. While I will happily run in the rain, I don't do the trail in the rain or for a day or 2 after because it gets pretty muddy. I have trail shoes but I need to wear my road shoes because I have a fair bit of concrete to run on before and after the trail section and I feel the impact of the road too much in my trail shoes. Having a little breeze felt good and I saw my trail friend and his dog.4 -
Fantastic race @martaindale ! Awesome pace! You could definitely kill your PR in good race conditions.
@polskagirl01 I hope your hip/back is feeling better today. Good for you to get out and do what you could.
@Teresa502 That sounds like an awesome trip. Too bad it looks like you won't be able to meet up with @Mari33a . Sounds like a great run this morning. And, yes, we did need that rain!
@Scott6255 You did great to get in over 6 miles when your body was not wanting to cooperate.
@eleanorhawkins The backtrack function sounds pretty cool. I don't think my watch has that, but may. I really haven't explored all it can do yet. I'm glad you use the tracking function. That would make me feel better about running in unfamiliar territory or ones like you described that could be treacherous.
Nice running @martaindale . Glad you saw your trail friend and his dog.2 -
I ran 5 miles in my neighborhood this morning and walked 1.12 as a cool down. Lovely running weather. 59F and partly cloudy. Even the 90% humidity level didn't feel so bad.4
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@martaindale You're so right about incorporating trails! I have kind of forgotten about our little stretch of trail in my neighborhood, got to remember to add that section in for some variety!
This past Sunday I had a 1:20 run. I usually have short runs around 50-60 min or long runs 2:00+ with my training plan - so a 1:20 was a good opportunity to work on my pacing as race strategy. I have a training race coming up (Olympic distance Tri - so the run is a 10k) and with my pace the run could very well be about 1:20. Anyway - I started out really easy, and mentally broke the run up into 4x20 min. So each 20 min I tried to adjust my pace slightly, and then when I got to the last 10 min I tried to really pick it up and visualize a finish line. I'm REALLY happy with the result, only mile 6 was a little off. I'm generally NOT a strong runner - swimming is my strength. I always say I'm a fast swimmer, decent cyclist, and then I have to run to get to the finish line, haha. My coach has really helped me improve my running! Anyway - here's the splits:
Mile 1 - 11:53
Mile 2 - 11:26
Mile 3 - 11:20
Mile 4 - 11:12
Mile 5 - 10:44
Mile 6 - 10:45
Mile 7 - 10:10
Mile 8 - 9:23
(Total time 1:20, total distance 7.26).5 -
7.5 miles last night, putting me at 137 miles towards my 140 mile goal.
I was going to do a 9 mile easy run until I was reminded that my weekday runs will loosely follow the HM plan in Strava. Yesterday's assignment was a "Fartlek Run" of 50 to 70 minutes. The plan called for, "Workout: Include 10-12 x 1 minute at 5K-10K effort, 1 minute recovery jog between each repetition; include a warm-up and cool-down"
Since I'm just starting speedwork, I toned this down from my target 5k-10k effort (7:21 to 7:40) to my target 10k to HM paces (7:40 to 8:00) when programming the workout into Garmin. I also decided to go for 10X rather than 12X, and increase my recovery from 1 minute to whatever it took to feel ready for the next speed rep. I'm breaking a rule by using target paces rather than current paces because I don't have a feel for my current fitness paces. This weekend I'll try to get in a steady paced long run on pavement and that should tell me where I'm at.
The run I was dreading turned out to be fantastic. I felt great and loved that the speed reps were just a minute. My paces for the ten reps ended up being
6:49 / 7:23 / 7:28 / 7:39 / 7:46 / 7:42 / 7:34 / 7:35 / 7:38 / 7:29
Some too fast, some in range. One issue I have was that when doing a workout like this is that my Garmin is telling me my average pace for the step, not my instantaneous pace. I'm tempted to set my VivoActive up to track my workout runs just so I have immediate feedback.
My recovery times averaged 2 minutes. The speedwork had an immediate effect. My warm up pace was 10:17 and my cool down pace was 9:30 and I had the sense that my stride was more efficient. Next time I'll increase the target pace range to what the plan calls for and try to average 1.5 minute recovery times.
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@7lenny7 Great workout!!1
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@SwimBikeRun_Mom You may be the first person I have known who ranks the sections that way! I know so many runners that started biking for cross training than ended up doing a triathlon. Most of them say the swim is the hardest part. It would be for me too.1
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@7lenny7 Good work on your speed workout. I have the same problem with garmin and the average pace thing. I wish the refresh on the pace was faster. Once I have been doing a certain workout/pace for a few runs I can kind of tell if I am in the ballpark. But those first few runs I am sort of guessing and the watch pace isn't really any help.2
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May totals: 78.9/100 miles
5/2: 3.2 miles
5/3: 6.6 miles
5/4: 3.2 miles
5/5: 3 miles
5/7: 5.4 miles
5/9: 3.1 miles
5/10: 5.4 miles
5/11: 6.5 miles
5/13: 6.1 miles
5/14: 10 miles
5/16: 3 miles
5/17: 3.1 miles
5/18: 3.7 miles
5/21: 3.2 miles
5/22: 6.2 miles
5/24: 4.2 miles
5/25: 3 miles
I woke up mentally prepared to run in the rain in the dark this morning. The storms came through in the wee hours and woke me up with lots of rolling thunder. But my the time I woke up at 5:20, it wasn't raining anymore and we were on the immediate backside of the storm, so it was actually cool! Got to run in the mid 60's for the first time in a while. Of course it was super humid, but the cooler temps make it feel so much better. I even got to wear a shirt!
Headed out to the hill country tonight after work and I am soooo looking forward to it! I started my base building plan this week so no speed work or pace workouts, just easy running. This plan bumps me up to 6 days a week, so I will need to redouble my efforts to keep the pace easy and make sure I do recovery and stretching. I will have 15 runs while I am out there, so lots of hills. It will end up being a good strength building segment at the beginning of this plan.5 -
martaindale wrote: »@7lenny7 Good work on your speed workout. I have the same problem with garmin and the average pace thing. I wish the refresh on the pace was faster. Once I have been doing a certain workout/pace for a few runs I can kind of tell if I am in the ballpark. But those first few runs I am sort of guessing and the watch pace isn't really any help.
I get round that problem by just running as fast as I can manage without dying or puking lol
@martaindale 6 days a week in the hills, yikes!
My easy month seems to have paid off, went for my usual pre-race physio massage session this morning and it hardly hurt at all! I definitely needed the 'rest', but am kind of dreading Sunday's race as I haven't specifically trained for it, it's going to be hot and while I don't know the route, I know the hills are pretty challenging.
Looking forward to having a plan to follow again after that though 🙂
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Oh, and I broke out a new pair of shoes for my run, Saucony Triumph. It's my first time wearing this model for a run. I think these will do well for long runs but there's more cushion than I like for speedwork. I'll have to look through my stable to see what I have for speed work. I might use my Altra Ones or my Nike Free RN Motion FK blah blah blah...whatever the ridiculous long full name is.
@martaindale nicely done on your 10K! and just 1 second away from PR, ARGGGHHH!!! Still, it's gotta feel good to get that close when you weren't going for it. You'll definitely get it next time. Enjoy your time in hill country. That's an area I hope to visit some time.
@polskagirl01 hope the niggle and tightness go away soon.
@quilteryoyo I sent my son off on a hike yesterday on our nearby trails. He said he saw a really cool bird, looked it up and identified it as a Lazuli Bunting. Well I looked it up and if he saw that, it would have been a very rare occurrence based on its range. I have my doubts, but I didn't say anything.
@SwimBikeRun_Mom way to go on your 1:20 run! Nice job working up the paces.
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Update on that 24-hour race... the organizers' main priority was the fundraiser aspect of it, understandably, and the results were handwritten with markers on multiple huge sheets of paper, and I had just about given up on ever finding out what the rankings were... but they wrote to me today!
I was the #3 female!!!!
Clearly, I'm very excited about this 😎9 -
Hey Everyone! Better late than never. I just started back running semi-consistently last week so my goal is only 5 miles in May. I need the accountability to keep me goin!
5/17- 1
5/19- 1
5/24- 1
5/26- 17 -
Great job on the early morning run @Teresa502 .
Those are great splits @SwimBikeRun_Mom !
Great run @7lenny7 ! When I do speedwork I go by feel and not what my Garmin says, but I am not as advanced a runner as you. The delay in telling you your pace and HR does make it hard to find the "right" pace. Of course, my plan is more about HR and not a particular pace. I had to look up that bunting. It looks sort of like another fairly common bird around here, can't recall which one right off the top of my head. Probably good not to burst your son's bubble on finding it.
@martaindale Glad you had better weather for your run this morning than you expected. "Enjoy" your runs in the hill country. Sounds like you are doing great with your plan too.eleanorhawkins wrote: »I get round that problem by just running as fast as I can manage without dying or puking lol
Big Congratulations @polskagirl01 ! That is so awesome!
Welcome @gmiller725 ! You have found a great, very supportive, running community.
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8.2 miles this morning. Awesome weather. Felt so much better than Tuesday. Didn't want to stop.
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@quilteryoyo they say its 17km, which is something like 10.5 miles if my runner's maths is any good, with somewhere between 500 and 600 metres of elevation (dunno what that is in 'Merican!). So not as much as the longer mountain races I've done, but not a walk through the park either.
I rinsed my trail shoes this morning and was shocked to find that the sole of one looks almost new, while the other is trashed. I'm hoping the shoes are just faulty and it isn't that I'm heavily favouring one leg and probably causing all sorts of damage, but rather worried that the worn shoe is the side of the leg that often bothers me. Sent the evil physio a photo, and he asked if I'd been riding a scooter and using that foot to brake with!! Photo on my feed if anyone is interested or might have any insights (can't get onto the boards from my phone, which is what I took it with). I raced to check my old trail shoes, and my road shoes, and the wear on those seemsn pretty much the same on both feet, so either the shoes are dodgy or it's a relatively new thing I'm doing wrong.
Frustrating as I would have liked to get at least another 75 miles out of the shoes, but I guess I'll have to get into new ones and see what happens. Now the question, of course, is do I dare wear brand new shoes for the race on Sunday, or do I wear the old ones and pray I don't need much grip for my left foot :-/
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@eleanorhawkins That's so weird about the wear on your shoes. I'd bet it's a faulty shoe if none of your others look like that. It takes time to cause that much wear unless you were scooter braking!
Did those shoes need a break-in period? Can you still find them? Normally I would be very team nothing new on race day, but I have worn a pair of shoes of the same make and model with just a few miles on them for a race day. The style was one I knew never needed to be broken in so I felt comfortable they wouldn't give me any problems. Not ideal, but if you're worried about the grip on the left side, maybe it's an option.1 -
@polskagirl01 That’s awesome! Congrats on doing so well! #3 female in such a tough race is such a cool accomplishment.
@gmiller725 Welcome! Are you following any sort of a plan to get yourself up and running? This group will do nothing but encourage you so jump right in and let us know how things are going!
@scott6255 Wasn’t the weather awesome this morning!? I didn’t really check the lows in the forecast when I packed so I ended up only having shorts and sports bras and it was 56 F when I went out this morning! Honestly felt awesome and I have gotten totally comfortable in no shirt now, so whatever.3 -
martaindale wrote: »@eleanorhawkins That's so weird about the wear on your shoes. I'd bet it's a faulty shoe if none of your others look like that. It takes time to cause that much wear unless you were scooter braking!
Did those shoes need a break-in period? Can you still find them? Normally I would be very team nothing new on race day, but I have worn a pair of shoes of the same make and model with just a few miles on them for a race day. The style was one I knew never needed to be broken in so I felt comfortable they wouldn't give me any problems. Not ideal, but if you're worried about the grip on the left side, maybe it's an option.
It is very weird, I've emailed the maker (and the online store I bought them from) with photos asking them about it. Admittedly they were coming towards the end of their useful running life anyway but if they're faulty maybe the guarantee would cover a discount on a new pair or something. Worth a try... but mostly I just want to know if it's the shoe or if it's me.
I have another pair waiting to be brought in, funnily enough I was thinking of bringing them into rotation after the race. They will be my third pair of the same shoe, so it's not as if I'd be trying something completely new, but when they're brand new I feel a bit like a drag queen trying out platforms for the first time, so racing with them straight out of the box might not be the best idea in the world. Having said that, Evil Coach number 1 took a pair of the same shoe (Hoka Speedgoats) out of the box and ran (and won) a 100 mile ultra in them! Maybe I'll pack both pairs, take a walk in the new ones on Saturday and decide on Sunday morning which to use. Shame they're not the same colour or I could wear the old one that's ok and the new one on the dodgy foot LOL.
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