March 2015 Running Challenge
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Another 17 miles down so I am now half way but if I get to the end before the end of the month then I might change the goal.
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03/03 - 6.2km
04/03 - 8.59km
06/03 - 4.0km
Just a short one today...... weather gods were against me (how can it be hot and dry yet humid at the same time??) with the northerly building up to gale force and the rain started just as I got back to the car! Should have known the severe weather warning for this afternoon would arrive early!!
Still, a short run is better then no run at all
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In For 30 Didn't meet Feb goal but back for March
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3/1 - 2.25 miles - walking, and another 2.25 miles - walking
3/2 - 1 mile - running, 1 mile - walking, and another 2 miles - walking
3/3 - 5 miles - walking ***that single mile of running was a mistake***
3/4 - 2.25 miles - walking, and another 1.5 miles - walking
3/5 - 2.25 miles - walking0 -
Date.......Miles.......Total
03/01.... 2.00....... 2.00 - Dog Beach run
03/02.... 5.22....... 7.22 - Fast rain run
03/03.... 7.88......15.10 - + Strength Training
03/04.... 0.00......15.10
03/05.... 4.03......19.13 - + Strength Training
Very quick run with limited time between meetings. Lots to catch up on in all the posts but it will have to wait until later.
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3/2 5.23
3/3 5.39
3/4 5.32
3/5 4.77
We'll see how this goal plays out when I go on my Hawaii vacation in late month.0 -
SonicDeathMonkey80 wrote: »Date Miles today. Miles for March
3/1 6.5 miles - 6.5 <<<< 1.5 w/u plus 8K race
3/2 5 miles - 11.5
3/3 8 miles - 19.5
3/4 8 miles - 27.5 <<< new shoes today (ASICS Gel Noosa Tri 8's)
3/5 6 miles - 33.5 <<< TM intervals (ice covered streets)
3/5 So yesterday it was in the 70's. This morning freezing sleet and overnight rain down in the high 20's and low 30's. Streets are all ice and sleet covered. Huntsville area is shut down again with or Governor calling a state emergency yesterday. So I took advantage of the treadmill and did much needed speedwork. I did have to hit pause to catch my breath right in the middle of the faster intervals for like 10 seconds. So I am still working with pacing and proper interval distance. This was a first try at this.
All at 1% incline
2 mile warm up at 6.5 mph
1/2 mi @ 9.2 mph
1/2 mi @ 5.5 mph
1/2 mi @ 9.0 mph
1/2 mi @ 5.5 mph
1/2 mi @ 8.5 mph
1/2 mi @ 5.5 mph
1/2 mi @ 8.0 mph
1/2 mi @ 5.5 mph
Total: 53:50, 6.7 avg speed, 8:58 avg pace, 6 miles
Your 1/2mi (800M) should be around 10K pace, 1/4mi (400M) around 5K pace. There's also your odd ones like 200M (mile pace), 600M (5K or 10K), 1000M (10K/HM), and 1600M (HM pace).
This handy Daniels table has all the paces you could ever want so you can nail your workouts with accuracy and get the intended benefits
Daniels tables (Excel worksheet)
I have a question on this: what should the "resting" pace be on a workout similar to above? I did the exact workout by chance yesterday 4*800m with 800m active rest in between each of the intervals. I was aiming for 7:00 pace but ended up doing closer to 6:30/6:40 pace and dropping down to 7:30/7:45 pace for the "rest" ones. I was able to complete the workout without issue (with 1 /1/2 miles warm-up and 1 1/2m cool down) however should I be slowing down more for the rest periods? I am going to increase to 6*1/2mi next week and am thinking I should running the rest ones closer to 8/8:15 pace?
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SonicDeathMonkey has more running knowledge in his pinky toe than I have in my entire limp-along body... he's the real deal...0
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SonicDeathMonkey80 wrote: »Date Miles today. Miles for March
3/1 6.5 miles - 6.5 <<<< 1.5 w/u plus 8K race
3/2 5 miles - 11.5
3/3 8 miles - 19.5
3/4 8 miles - 27.5 <<< new shoes today (ASICS Gel Noosa Tri 8's)
3/5 6 miles - 33.5 <<< TM intervals (ice covered streets)
3/5 So yesterday it was in the 70's. This morning freezing sleet and overnight rain down in the high 20's and low 30's. Streets are all ice and sleet covered. Huntsville area is shut down again with or Governor calling a state emergency yesterday. So I took advantage of the treadmill and did much needed speedwork. I did have to hit pause to catch my breath right in the middle of the faster intervals for like 10 seconds. So I am still working with pacing and proper interval distance. This was a first try at this.
All at 1% incline
2 mile warm up at 6.5 mph
1/2 mi @ 9.2 mph
1/2 mi @ 5.5 mph
1/2 mi @ 9.0 mph
1/2 mi @ 5.5 mph
1/2 mi @ 8.5 mph
1/2 mi @ 5.5 mph
1/2 mi @ 8.0 mph
1/2 mi @ 5.5 mph
Total: 53:50, 6.7 avg speed, 8:58 avg pace, 6 miles
Your 1/2mi (800M) should be around 10K pace, 1/4mi (400M) around 5K pace. There's also your odd ones like 200M (mile pace), 600M (5K or 10K), 1000M (10K/HM), and 1600M (HM pace).
This handy Daniels table has all the paces you could ever want so you can nail your workouts with accuracy and get the intended benefits
Daniels tables (Excel worksheet)
I have a question on this: what should the "resting" pace be on a workout similar to above? I did the exact workout by chance yesterday 4*800m with 800m active rest in between each of the intervals. I was aiming for 7:00 pace but ended up doing closer to 6:30/6:40 pace and dropping down to 7:30/7:45 pace for the "rest" ones. I was able to complete the workout without issue (with 1 /1/2 miles warm-up and 1 1/2m cool down) however should I be slowing down more for the rest periods? I am going to increase to 6*1/2mi next week and am thinking I should running the rest ones closer to 8/8:15 pace?
Resting pace, along with warm up and cool down are easy - they don't matter. They aren't the quality of the speed workout. My 1:30 rest intervals were done at 10:00ish, a 5.5-6 on the treadmill. Personally, I won't walk them nor will I do a standing rest because they would tell me that my "work" was too hard for my ability. Also, your rest seems a bit much. The most I've seen is 400m/4min. The point of intervals is to put your body at the threshold of what it can do, not to fully recover in between the work.
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LoneWolfRunner wrote: »SonicDeathMonkey has more running knowledge in his pinky toe than I have in my entire limp-along body... he's the real deal...
Gracias, sir. I love me some running
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SonicDeathMonkey80 wrote: »SonicDeathMonkey80 wrote: »Date Miles today. Miles for March
3/1 6.5 miles - 6.5 <<<< 1.5 w/u plus 8K race
3/2 5 miles - 11.5
3/3 8 miles - 19.5
3/4 8 miles - 27.5 <<< new shoes today (ASICS Gel Noosa Tri 8's)
3/5 6 miles - 33.5 <<< TM intervals (ice covered streets)
3/5 So yesterday it was in the 70's. This morning freezing sleet and overnight rain down in the high 20's and low 30's. Streets are all ice and sleet covered. Huntsville area is shut down again with or Governor calling a state emergency yesterday. So I took advantage of the treadmill and did much needed speedwork. I did have to hit pause to catch my breath right in the middle of the faster intervals for like 10 seconds. So I am still working with pacing and proper interval distance. This was a first try at this.
All at 1% incline
2 mile warm up at 6.5 mph
1/2 mi @ 9.2 mph
1/2 mi @ 5.5 mph
1/2 mi @ 9.0 mph
1/2 mi @ 5.5 mph
1/2 mi @ 8.5 mph
1/2 mi @ 5.5 mph
1/2 mi @ 8.0 mph
1/2 mi @ 5.5 mph
Total: 53:50, 6.7 avg speed, 8:58 avg pace, 6 miles
Your 1/2mi (800M) should be around 10K pace, 1/4mi (400M) around 5K pace. There's also your odd ones like 200M (mile pace), 600M (5K or 10K), 1000M (10K/HM), and 1600M (HM pace).
This handy Daniels table has all the paces you could ever want so you can nail your workouts with accuracy and get the intended benefits
Daniels tables (Excel worksheet)
I have a question on this: what should the "resting" pace be on a workout similar to above? I did the exact workout by chance yesterday 4*800m with 800m active rest in between each of the intervals. I was aiming for 7:00 pace but ended up doing closer to 6:30/6:40 pace and dropping down to 7:30/7:45 pace for the "rest" ones. I was able to complete the workout without issue (with 1 /1/2 miles warm-up and 1 1/2m cool down) however should I be slowing down more for the rest periods? I am going to increase to 6*1/2mi next week and am thinking I should running the rest ones closer to 8/8:15 pace?
Resting pace, along with warm up and cool down are easy - they don't matter. They aren't the quality of the speed workout. My 1:30 rest intervals were done at 10:00ish, a 5.5-6 on the treadmill. Personally, I won't walk them nor will I do a standing rest because they would tell me that my "work" was too hard for my ability. Also, your rest seems a bit much. The most I've seen is 400m/4min. The point of intervals is to put your body at the threshold of what it can do, not to fully recover in between the work.
Thanks. That makes sense. I will cut my rest time for next weeks workout and see how it goes.
And great picture!0 -
3/1, 2.2 miles, snowshoe (not counting as running miles)
3/2, 5.0 miles, treadmill (C'mon spring, I want off this treadmill!)
3/3, 6.0 miles, outside!!! It was cold, wet and icy but worth it!
3/4, rest, was able to get a walk at lunch in the 40 degree sunshine!
3/5, 4.34 miles, treadmill
15.34 miles total; 100 miles goal0 -
03/03 - 12.3miles
05/03 - 5.25miles
17.55 miles - 70 mile total0 -
Goal 60
Date.........Miles ........Total ......Miles to go
March 1
March 2
March 3....3.4............3.4..........56.6
March 4....2.0............5.4..........54.6
March 5....6.2...........11.6.........48.4
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Dumb question... are we supposed to update every day? Sorry, I'm new. So impressed with what you guys are doing!
Also, NO clue how you people in the great white north are remotely surviving. I am in NC and desperate for spring. And I ran outside all winter... no treadmill at home and hard to hit the gym with a toddler.
3/2 = 4.56 miles
3/3 = 2.26 miles
3/4 = 3.52 miles
3/5 = rest
TOTAL = 10.34/85
Long run will be on Sunday... aiming for 8 miles this week! Is it weird that long runs are often times more enjoyable/somehow seem easier than the shorter ones? I just feel like it's easier to get "into the zone" on the longer ones.
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I'm in for 100 this month.
- 3/1- 14 miles.
- 3/2- 3 miles
- 3/3- weights and yoga day
- 3/4- 4 miles.
That puts me at 21 miles so far this month/week!
3/5- 1.5 mile brick run after cycling. Small change, but I'm counting it because, man I hate brick workouts.
22.5 miles down, 77.5 to go.0 -
akirkman86 wrote: »Dumb question... are we supposed to update every day? Sorry, I'm new. So impressed with what you guys are doing!
@akirkman86
The idea is to log your progress after each workout. So yes. That is what makes it fun and keeps us all accountable.
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Thanks!0
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SonicDeathMonkey80 wrote: »SonicDeathMonkey80 wrote: »Date Miles today. Miles for March
3/1 6.5 miles - 6.5 <<<< 1.5 w/u plus 8K race
3/2 5 miles - 11.5
3/3 8 miles - 19.5
3/4 8 miles - 27.5 <<< new shoes today (ASICS Gel Noosa Tri 8's)
3/5 6 miles - 33.5 <<< TM intervals (ice covered streets)
3/5 So yesterday it was in the 70's. This morning freezing sleet and overnight rain down in the high 20's and low 30's. Streets are all ice and sleet covered. Huntsville area is shut down again with or Governor calling a state emergency yesterday. So I took advantage of the treadmill and did much needed speedwork. I did have to hit pause to catch my breath right in the middle of the faster intervals for like 10 seconds. So I am still working with pacing and proper interval distance. This was a first try at this.
All at 1% incline
2 mile warm up at 6.5 mph
1/2 mi @ 9.2 mph
1/2 mi @ 5.5 mph
1/2 mi @ 9.0 mph
1/2 mi @ 5.5 mph
1/2 mi @ 8.5 mph
1/2 mi @ 5.5 mph
1/2 mi @ 8.0 mph
1/2 mi @ 5.5 mph
Total: 53:50, 6.7 avg speed, 8:58 avg pace, 6 miles
Your 1/2mi (800M) should be around 10K pace, 1/4mi (400M) around 5K pace. There's also your odd ones like 200M (mile pace), 600M (5K or 10K), 1000M (10K/HM), and 1600M (HM pace).
This handy Daniels table has all the paces you could ever want so you can nail your workouts with accuracy and get the intended benefits
Daniels tables (Excel worksheet)
I have a question on this: what should the "resting" pace be on a workout similar to above? I did the exact workout by chance yesterday 4*800m with 800m active rest in between each of the intervals. I was aiming for 7:00 pace but ended up doing closer to 6:30/6:40 pace and dropping down to 7:30/7:45 pace for the "rest" ones. I was able to complete the workout without issue (with 1 /1/2 miles warm-up and 1 1/2m cool down) however should I be slowing down more for the rest periods? I am going to increase to 6*1/2mi next week and am thinking I should running the rest ones closer to 8/8:15 pace?
Resting pace, along with warm up and cool down are easy - they don't matter. They aren't the quality of the speed workout. My 1:30 rest intervals were done at 10:00ish, a 5.5-6 on the treadmill. Personally, I won't walk them nor will I do a standing rest because they would tell me that my "work" was too hard for my ability. Also, your rest seems a bit much. The most I've seen is 400m/4min. The point of intervals is to put your body at the threshold of what it can do, not to fully recover in between the work.
Thanks. That makes sense. I will cut my rest time for next weeks workout and see how it goes.
And great picture!
@SonicDeathMonkey80, as always I respect yours as well as a few others on here for your running knowledge and wisdom. Your comments made me go back to my Daniels videos.
https://www.youtube.com/watch?v=cq0iJNIBcIw <<< Daniels on active rest in between intervals.
https://www.youtube.com/watch?v=7dQEwJhHWXk <<< Daniels talks about Interval training
https://www.youtube.com/watch?v=BGQKlSU4HQM <<< Daniels on Repetition Training
So since I went back and watched these videos, I can conclude that my 1/2 mile at 9.2, 9.0, 8.5, and 8.0 was way too long of a distance (as you have suggested). In the third video about reps (what I was intending to do) should have been closer to 200 meters (or .125 miles) maybe 400 meters if I was daring. But not a 1/2 mile (800 meters).
With 1/2 intervals I should have been doing my VO2 max (what I can race at for 10-12 minutes). So I am guessing that is closer to a 7 minute pace? (or 8.6 mph with the 1% incline). (That's probably close to my 10K pace) Well my last recent race was 5 miles at 7:19 avg OA. So 10K is probably closer to 7:30 maybe a little lower? Plus we both know my first split at 6:31 was way too hot. But at least I have an idea what my mile pace is. LOL
Also, about as much as I try and match paces on the TM, Mark was suggesting this morning that TM's are very inaccurate. So maybe I am running faster or slower than what the darn thing is saying? idk
Hey, I live I learn. I will have to check out that Excel sheet Doug! Thanks!!!!
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akirkman86 wrote: »Dumb question... are we supposed to update every day? Sorry, I'm new. So impressed with what you guys are doing!
Also, NO clue how you people in the great white north are remotely surviving. I am in NC and desperate for spring. And I ran outside all winter... no treadmill at home and hard to hit the gym with a toddler.
3/2 = 4.56 miles
3/3 = 2.26 miles
3/4 = 3.52 miles
3/5 = rest
TOTAL = 10.34/85
Long run will be on Sunday... aiming for 8 miles this week! Is it weird that long runs are often times more enjoyable/somehow seem easier than the shorter ones? I just feel like it's easier to get "into the zone" on the longer ones.
Hi NC! VA here. I hear you re: craving spring. After this nonsense today, I think we're on our way. Sunny and 50s for the weekend - enjoy your long runs. That's when I get mine in, too.0
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