March 2015 Running Challenge
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Goal: 65 miles
3/1: 6.38 miles, 11:42 pace, snow covered sidewalks but beautiful day!
3/2: REST
3/3: 3.01 miles, 10:52 pace, in a misty, cold rain - LOVED it!
3/4: 3.00 miles, 11:42 pace, I felt like I had lead feet today.
3/5: REST - my Achilles' tendon was aching so I dropped my scheduled 3 miles
3/6: REST
3/7: My 1st 8k race, 5.01 miles, 10:32 pace - I felt AWESOME! My best race pace by far. Also a 2 mile walk with my husky in the evening.
3/8: 10 mile bike ride, weight training
3/9: REST
3/10: 3 mile run, 11:39 pace, weight training
3/11: 4 mile run, 11:52 pace, in the rain with my husky Ellie - we both enjoyed it & I didn't have any aches today
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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)
3/6 8 miles - 41.5 <<< TM progressions @ recovery & easy paces
3.7 15 miles - 56.5 <<< Madkin and Weeden Mtns long run (1,299 ft elevation gain)
3/8 6.2 miles - 62.7
3/9 8.5 miles - 71.2
3/10 8 miles - 79.2
3/11 6.2 miles - 85.4
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Nice and sweaty after my 8 miler this afternoon due to some high humidity and heat. Glad to be migrating back up north in another month.
3/1 - 17 miles
3/3 - 5 miles
3/4 - 8 miles
3/5 - 5 miles
3/7 - 8 miles
3/8 - 18 miles
3/10 - 5 miles
3/11 - 8 miles
Total: 74 miles
Goal: 180 miles
Remaining: 106 miles0 -
johnsonnelly wrote: »I am so frustrated! I cannot seem to break through 5 miles.....I have been running pretty consistently for about a year but every time that I am able to sustain 4-5 miles I seem to have a few days where I can only run 2-3 miles and I feel completely unable to push through and then I have to get back to 4-5 miles. It is a cycle that I feel stuck in. I do not know what I am doing wrong? I give myself rest days, I have started to weight train, and I do hike and run different places outside as the weather permits. I have to use the treadmill frequently in the winter. I feel like I have good form because I am not hurting myself. I have tried to control breaths with foot strikes, etc. and that just makes me breathe worse because I am paying too much attention. I feel that the first mile is the hardest, which is normal. Any advice of how to gain distance would be appreciated. I am not running too fast at all so I know that if I slowed down I would be speed walking rather than running. Again, I am FRUSTRATED!
As others said, try slowing your pace down or try the run walk method. Not every workout is going to be the same. Some are going to be slower than others. Most of your miles should be at conversational pace. I actually have a post about this in the main group. That means you should be able to hold a conversation with a running buddy without fighting for a breath. If you run by yourself, then you should be able to sing your ABC's or the Happy Birthday song out loud without fighting for a breath. if you can't, then you are running too fast.
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skippygirlsmom wrote: »Went to PT today and was released
He said to keep doing my exercises, keep adding my mileage (he was thrilled I was up to 8+ miles again on my long run), said if I have any pain that lasts more than 2 days to call him and to stop back after my HM in April with my medal. LOL His parting words, were I love runners, they get in here, get it done and get back to it!
This is Fantastic! You did a heck of a job making your comeback!
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3/11 3 miles
I am a heel striker and today I decided to try out landing on my mid foot. I was able to make it the whole three miles landing on my mid foot but it is going to definitely take some getting used to. I went slow so that I could really concentrate on it but I can already tell that after I am used to it I should be able to pick my pace up a bit with less effort. Hopefully. I really love the Saucony Omni's that I run in but if I am going to be changing to a mid foot strike maybe I should start looking for some different shoes.
I actually worked on this as well. Caution, many people will say that you shouldn't try and change your natural gait or else risk causing serious injury. And maybe they are right. But none the less I have worked on this and only noticed minor soreness.
In the beginning it does take a lot of getting used too. I noticed very sore calves and shins and I even had to cut mileage down as I was working on this. By the way, yoga for runners for shins and calves helped me a lot.
I noticed now that those muscles have gotten a lot stronger and developed nicely. But when my legs get tired, I resort to heel striking. Like if I run over an hour or more.
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@dennie24 I've found that taking shorter steps helps with the landing. And if I try to remember what it was like to run as a kid, its easier. Fast(er) pace, for me, seems to put my foot in the right place. And I started adding some trail distance to mix it up. Hard to heel strike on uneven terrain.
Actually, even if you are not messing with your gait, it's important for all runners to have proper cadence. Most people believe in the 180 steps (or around that) per minute is the optimum cadence. That's 90 times your right foot strikes the ground in a minute or 15 times your right foot strikes the ground in 10 seconds.
The following is a metronome on youtube (you can even download metronome apps for your phone) for 180 bpm.
https://www.youtube.com/watch?v=kafMsiaGQ7Y
And here is a song that a bunch of musician/runners wrote at 180 bpm.
https://www.youtube.com/watch?v=IkMpXLXIwG4
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I mentioned Yoga For Runners. I highly recommend this as well as foam rolling.
Here are 2 videos that I will swear by:
SHINS & CALVES:
https://www.youtube.com/watch?v=lc3haRNn-5I
HIPS & HAMMIES:
https://www.youtube.com/watch?v=Tmzfot_6HcE
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@johnsonnelly sounds totally psychological. I've found my 5 mile runs on bad/hot days to be much harder than 15 milers on optimal weather days. If you can run 5 miles whenever, you definitely have the ability to put a few extras on top of that when conditions permit.
Worst case, just snag a heart rate monitor, and if you can adjust your pace to keep you out of your anaerobic range, with enough mid-run fuel, you can keep on putting a foot in front of another as long as you want (according to my 100k ultra-competitor friends). Most of us just stop at 26.2 to avoid doing too much longer term damage to our joints/feet.0 -
March 1 -Rest
March 2 - 4 miles
March 3 - 5.1 miles (furthest run to date)
March 4-6th - Rest arches, I pulled them jumping rope.
March 7 - 4 miles OUTSIDE!!! It was so warm here, I was surprised!
March 8 - 4 miles (plus a hike on the mountain)
March 9 - 3.1 miles (5k OUTSIDE!!, plus a 2 mile walk and weight training)
March 10 - 2.25 miles (It was hard to run tonight....)
March 11 - 3.1 miles (5k)
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Thank you everyone for the feedback. What is everyone's average pace??0
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johnsonnelly wrote: »Thank you everyone for the feedback. What is everyone's average pace??
Most of my training (non-race) runs are in the 10-12 minute/mile pace range. Races are in the 7 (5k) - 8.5 (marathon) minute/mile range.0 -
@Stoshew71 - thanks for the yoga videos! They are great!!0
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@skippygirlsmom: Looks like you are really recovered and happily back on the road now. Congrats,that's great!
@HealthyFocused715: I totally agree, running in the sun is glorious -especially when it's not to warm outside. Once it gets warmer, I start heading for the shady side of the street, but right now I'm really enjoying it too.
@zombiebrandy0112 You have a husky as a running companion? That's cool - glad you enjoy your runs together even when it rains.
@Stoshew71: thank you for sharing the videos!
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It used to be something like 8:30 min/km last year, it gradually went down over time and is now more around 7:30 min/km. And for those of you who measure in miles: here's a plot what that means translated to mi/min:johnsonnelly wrote: »Thank you everyone for the feedback. What is everyone's average pace??
(yes, I have a plot... Nerdy, I know, but I kind of like looking at it from time to time and watching the points going down
)
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DATE...................... MILES...............TOTAL
3/2...........................Weight training
3/3...........................5.25....................5.25
3/4...........................5.25..................10.50
3/5...........................7.75..................18.25
3/6...........................Weight training
3/7.........................11.00..................29.25
3/8...........................5.50..................34.75
3/9...........................Weight training
3/11.........................8.00..................42.75
3/12.........................8.75..................51.50
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March 1 - 5K - 3rd place in my age group. Not my best time, but happy with it! 29:07
March 2- rest
March 3- 5.05 miles and strength training
March 4 - 5.09 miles
March 5 - 5.13 miles
March 6 - strength training
March 7 - 34 miles Biking - brutal winds today. I couldn’t keep up around the lake.
March 8 - 71 miles biking. Beautiful day out but that was too long.
March 9 - rest day
March 10 - strength training.
March 11 - 5.2 miles - knee felt fine! So thankful.
March 12 - 5.2 miles.
Taking tomorrow as a rest day, only because of 10K Saturday.
When I got home today at 5.2 miles, I realized I could go at least another mile so I feel good about running 10K Saturday. When my daughter and I signed up for it back in January, I thought there was NO WAY I could actually run a 10k the whole way. Now, 2 months later I know I can!
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As others said, try slowing your pace down or try the run walk method. Not every workout is going to be the same. Some are going to be slower than others. Most of your miles should be at conversational pace. I actually have a post about this in the main group. That means you should be able to hold a conversation with a running buddy without fighting for a breath. If you run by yourself, then you should be able to sing your ABC's or the Happy Birthday song out loud without fighting for a breath. if you can't, then you are running too fast.
When I first started running last summer, I read about having a conversation while running and I saw people doing that along my walk/runs but I was no where NEAR being able to hold a conversation while running. I didn't think I was going too fast because my times were so slow. But eventually I have slowed down and now I can talk/sing while running. I try not to sing too much since I'm all alone running in the dark before 5:30am. But sometimes, I feel so good I can't help it and I just sing along with part of a song! Like this morning to "You Shook Me All Night Long". 0 -
1--- 6mi
2--- REST DAY
3--- 8mi
4--- 7mi
5--- 10mi
6--- 7.25mi
7--- 18.05mi
8--- 6mi --- (Weekly total: 56.30 miles)
9--- REST DAY
10--- 10mi with 6 @ goal marathon pace
11--- 8 mi
Done: 80.30/200mi goal
I managed to get some bad blister under my little toe on last night run, and I'm having a hard time walkign right this morning. Tonight's 8 miles run should be interesting... 0 -
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)
3/6 8 miles - 41.5 <<< TM progressions @ recovery & easy paces
3.7 15 miles - 56.5 <<< Madkin and Weeden Mtns long run (1,299 ft elevation gain)
3/8 6.2 miles - 62.7
3/9 8.5 miles - 71.2
3/10 8 miles - 79.2
3/11 6.2 miles - 85.4
3/12 9 miles - 94.4
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@johnsonnelly - I agree with the others who have responded and will just say that I couldn't do it on a treadmill so if that is where you are having the issue I can't advise... for outside though, I gave myself little goals beyond my comfort point and didn't pay attention to the miles until after I ran, I just knew I was going beyond where I had run previously. I would also rest the next day. Make that your 'long' run for the week followed by a rest day. As far as the breathing goes, I listen to music and sing along with it... If I can't sing then I am going to fast. It also lets others on the trail know I am coming
@ddmom0811 - so glad you are feeling better!
@cooter_mom - another running addict!! :bigsmile:
@skippygirlsmom - Yea on being released (and showing that Dr!)!!!
With my singing voice, if I sang along with the music I'm sure all the animals would give me a wide berth. People too, I imagine.0 -
johnsonnelly wrote: »Thank you everyone for the feedback. What is everyone's average pace??
My average pace shouldn't matter to you, just as someone else's average pace wouldn't matter to me. Your easy, your fast, your whatever, is not going to be the same. Here are my averages, by month:
A good takeaway for you would be to note how as the distance increased, the pace got faster - that's the magic of high volume of easy miles. Also, there are races in there that affect the average pace, but 80% of my running is easy. Summer months are slower, winter months are faster.
ETA if you want to dig a little deeper and see how I train relative to my race paces, here ya go. My easy pace is a minute above my marathon pace, which right now is 7:45. I do that once a week, along with a speed session, and I'm still relatively fast. Some people will run everything at MP or harder, and that's a recipe for burnout.
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johnsonnelly wrote: »Thank you everyone for the feedback. What is everyone's average pace??
I've started running in March 2013.
2013 Average pace= 10:45 (Average over 35 weeks = 19 mpw)
2014 Average pace= 9:14 (Average over 52 weeks = 30 mpw)
2015 Average pace= 9:12 (Average over 10 weeks = 41 mpw)
9:12 is right in the middle of my easy pace range and 1:00-1:30 minutes slower than my marathon pace.
Easy, easy and easy miles = getting faster
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johnsonnelly wrote: »Thank you everyone for the feedback. What is everyone's average pace??
My daily running pace is a little over 9:00/mile; In formal races, I usually get into the 8:15 to 8:30 range. There is something magical about running in a large group of people that naturally makes you faster. The hard part is to not run so fast that you wear yourself out before the finish.0 -
johnsonnelly wrote: »Thank you everyone for the feedback. What is everyone's average pace??
In school, I was always a B student. Consistent. Rarely an A. Rarely a C. I feel that way about my running, too. I run 10 minute training miles pretty consistently; I run 9 minute miles for a 5K (working on it); and can get to 8 minute miles for intervals on a good day. I don't have equipment or matrices, so it's general ...0 -
I had to go and take a look for my pace. When I'm running during the week and doing 5 - 10 miles it was (before I was hurt) between 10:15 and 10:45 depending on where I was running. I've only run one 10K and that pace was 9:37, my 5K pace is usually around 9:20 - 9:32 again depending on the course.
@sonicdeathmonkey80 love the spreadsheet I'm going to make myself one. It's interesting to see this information.
@ddmom0811 you'll do great this weekend, you are ready and will kill it. Enjoy the time with your daughter.
@_nikkiwolf_ @stoshew71 thank you - I'm so happy to be feeling better. I'm amazed to go from "no running you need back surgery" to 8+ miles in a month.
@zombiebrandy0112 you are welcome, I'm so happy to hear you did 4 pain free miles. I thought about this last night too. My daughter's trainer at school also told her while she was rehabing to jog 1 lap around the track and then walk 1 lap backwards, then jog 2 laps, then walk 1 lap backwards. She hated to do it because she said it looked so funny (you know the football players were out there LOL), but she said it helped to stretch the tendon and felt great.
Going to take a rest day today and hope the rain holds off for my daughter's soccer game tonight. She's pumped up for this game, cross town rival and during practice last night she scored 2 goals so she was in beast mode this morning.
If you can imagine 5' 75 lbs in beast mode ha ha!! 0 -
My training pace is 10:30-12:00 minutes per mile.
My race pace is 10:30-12:00 minutes per mile.
My all out sprint pace is 10:30-12:00 minutes per mile.
My slow recovery pace is 10:30-12:00 minutes per mile.0
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