March 2015 Running Challenge

skippygirlsmom · March 2015

akirkman86 wrote: »

Thanks for the suggestions @shanaber and @skippygirlsmom ! I do use an app that tracks my pace. I guess my concern is that if I only ever train at a pace of say, 10:30 minute miles, how do I know how fast I can actually go in a race, and what if I burn out during the race because I have never gone that fast before? I sort of assumed that I would just run my normal pace during the race. The thought of amping it up for the first time ever on race day freaks me out! Obviously I am a newbie.

When I'm running for "fun" during the week I'm always been 10:20 and 11:15 pace depending on the distance. My PR for 5K is under 30 min, for 10K it's under an hour. When you get out there you'll see because of the excitement of the race etc you will naturally run faster. On my 10K I got to the mile marker and she said 9:30, I thought she was telling me the time LOL I don't think I ever ran that fast of a mile. Same for my second 5K, I saw the time clock at one mile and thought holy crap I can't run this fast I'll die out. In both cases I was able to basically maintain that pace. Don't freak out, roll with it, you can always slow down if you feel you are going too fast or are getting tired.

@sonicdeathmonkey80 were you the one that posted that you shouldn't be training at your race pace? I thought someone did.

I'm really terrible at pacing. I have a general idea while I'm running how fast I'm going. I do a "well it's about 2 miles from my house to here I'm at 21 mins, that's cool" kinda runner. I couldn't begin to tell you if my first mile is at 8 or 18 minutes LOL I don't know my heart rate or any of the other things people talk about, I don't even know what half of it means. I just know I like to run and give myself a general hope to finish under this time. For my 10K I figured me for 75 minutes. I almost died when I came down towards the finish and my daughter was screaming "go momma you are under an hour". I also never wear my glasses when I run so I can barely see my watch. I'm running a half next month, before I got hurt I wanted to finished in 2:15, now I'm hoping for 2:30, but no matter what my time it'll be a PR and I'll be damn proud of myself like I am after every race. I'm probably a trained runners worst nightmare, but I get it done.

I'm also so not sure I answered your question.

4leighbee · March 2015

akirkman86 wrote: »

Thanks for the suggestions @shanaber and @skippygirlsmom ! I do use an app that tracks my pace. I guess my concern is that if I only ever train at a pace of say, 10:30 minute miles, how do I know how fast I can actually go in a race, and what if I burn out during the race because I have never gone that fast before? I sort of assumed that I would just run my normal pace during the race. The thought of amping it up for the first time ever on race day freaks me out! Obviously I am a newbie.

I am not super-fast, but I'm almost always happy at the end of my races and I'm very proud that I almost always have negative splits. Pacing comes naturally to me, luckily. Running is a mental game - at least the way I approach it, it is. The worst thing I can do in a race is go out too fast because then, not only am I exhausted too early, but also people are passing me, which further wrecks me mentally - who wants to be defeated and miserable at the end of a race? I love a race wherein not a single soul passed me - and it happens. It drove my coach crazy because he thought I could bring my PR down if I'd just start a little more competitively. But having control of my own race (killing it up the hills, turning it on whenever I see an opportunity, etc.) is key for me - and I can't do that if I'm pushing at my limit from start to finish. So ... like @skippygirlsmom‌‌, I'm not sure if I answered your question - except - don't go out too fast. Be proud and happy at the end. Running should be joyful.

Good luck!

SonicDeathMonkey80 · March 2015

skippygirlsmom wrote: »

akirkman86 wrote: »

Thanks for the suggestions @shanaber and @skippygirlsmom ! I do use an app that tracks my pace. I guess my concern is that if I only ever train at a pace of say, 10:30 minute miles, how do I know how fast I can actually go in a race, and what if I burn out during the race because I have never gone that fast before? I sort of assumed that I would just run my normal pace during the race. The thought of amping it up for the first time ever on race day freaks me out! Obviously I am a newbie.

When I'm running for "fun" during the week I'm always been 10:20 and 11:15 pace depending on the distance. My PR for 5K is under 30 min, for 10K it's under an hour. When you get out there you'll see because of the excitement of the race etc you will naturally run faster. On my 10K I got to the mile marker and she said 9:30, I thought she was telling me the time LOL I don't think I ever ran that fast of a mile. Same for my second 5K, I saw the time clock at one mile and thought holy crap I can't run this fast I'll die out. In both cases I was able to basically maintain that pace. Don't freak out, roll with it, you can always slow down if you feel you are going too fast or are getting tired.

@sonicdeathmonkey80 were you the one that posted that you shouldn't be training at your race pace? I thought someone did.

I'm really terrible at pacing. I have a general idea while I'm running how fast I'm going. I do a "well it's about 2 miles from my house to here I'm at 21 mins, that's cool" kinda runner. I couldn't begin to tell you if my first mile is at 8 or 18 minutes LOL I don't know my heart rate or any of the other things people talk about, I don't even know what half of it means. I just know I like to run and give myself a general hope to finish under this time. For my 10K I figured me for 75 minutes. I almost died when I came down towards the finish and my daughter was screaming "go momma you are under an hour". I also never wear my glasses when I run so I can barely see my watch. I'm running a half next month, before I got hurt I wanted to finished in 2:15, now I'm hoping for 2:30, but no matter what my time it'll be a PR and I'll be damn proud of myself like I am after every race. I'm probably a trained runners worst nightmare, but I get it done.

I'm also so not sure I answered your question.

Yep, I was one of them. No additional benefits gained - all it does is trash your body and increase the amount of rest/recovery time.

To answer the question: do a 5K at full effort and plug that into a predictor to get an approximate time for other distances, and ignore the recommendations for easy paces. Never force an easy pace to be within a certain window. Why? Unless you can run a marathon at that predicted pace, the easy paces recommended will almost always be at your marathon pace range. My "easy" pace recommendations are 7:14-8:14, and my marathon pace PR is 8:00, and goal pace next month is 7:45. Where is my real "easy" pace? Closer to 8:45-9:00. Now, if I could run the predicted 3:06 marathon, my easy pace might really be high 7/low 8.

italysharon · March 2015

March 1: 5 miles Tread mill
March 2: 5 miles ™
March 3: 2 miles ™ + strength
March 4: 5 miles ™ no runners high today
March 5: Rest
March 6: 5.5 miles ™
March 7: skied with the kids at Gunstock
March 8: nothing
March 9: 7.75 miles OUTSIDE!
March 10: Pump
March 11: Nada
March 12: 5.3 Miles OUTSIDE! woo hoo, so dam hilly and windy, but felt great :-)
March 13: Nothing
March 14: Nothing
March 15: Nothing
March 16: 10.25 outside. great!
March 17: Pump
March 18: 3.75 outside with friend+ 1 ™
March 19: nothing
March 20: 6 miles outside- great run!
March 21: nothing
March 22: nothing
March 23: 4.5 miles outside- windy and tough!
March 24: 2 miles ™
March 25: 4.8 slow miles outside with friend

VintageMatch · March 2015

03/02 - 2 miles
03/04 - 2.5 miles
03/06- 3.1 miles
03/09 - 3 miles
03/10- rest
03/11- 2.5 miles
03/12- rest day (backyard clean up- 'tis the season, and agility practice)
03/13- 3 miles... Graduated C25K today!!! At the start of the year I could barely run 90 seconds, now I'm running 30 min straight.
03/16- 2.5 miles
03/17- rest day w/ more dog training.
03/18- 2.5 miles
03/19- 2 miles(went back and did an interval of running/walking with faster runs) + weight training. Will be out of the gym for four days as I will be at an event. But I will be right back at it on Monday!
03/23- 2 mile intervals(running as fast as I could for a min) + weight training. Shin is feeling soar after my run so may have over did a bit.
03/24- arc trainer and weights (shin still sore so no running)
03/25- rest day, will try to put some miles in tomorrow.

Happy running everyone!

Total 25 miles .....Goal 26 miles

briebee7 · March 2015

DATE … MILES … Total
3/1 … 3.5 … 3.5
3/2 … 6 … 9.5
3/3 … 6 … 15.5
3/4 … 6.5 … 22
3/7 … 20.5 … 42.5 (5100 ft elevation gain)
3/10 … 6 … 48.5
3/11 … 5.75 … 54.25
3/12 … 5 … 59.25
3/13 … 3.5 … 62.75
3/14 … 13 … 75.75
3/15 … 10 … 85.75
3/17 … 6.25 … 92
3/18 … 3 … 95
3/19 … 6 … 101
3/20 … 6 … 107
3/22 … 26 … 133
3/24 … 6 … 139
3/25 … 5.5 … 144.5

144.5/160 goal

It is great to see everyone getting close to goal (or surpassing it!) already. Happy running everyone.

Wendy1Fl · March 2015

Tue...3/24…3.......miles – Hilly trail run
Sat…3/21..5.46…miles – Pace 10:15
Mon..3/9…3.63…miles – Pace 10:42
Sat…3/7…5.02…miles – Pace 10:48
Fri….3/6….4.33...miles – Pace 10:32 Speed intervals 1:10 fast, 1:50 slow
Tue....3/3...3.04...miles – Pace 9:53
Mon...3/2...3.01...miles – Pace 11:52 (Training a dog not to act like a maniac on the leash)
Total: 27.49
March goal: 54 miles; 26.51 to go

2015 total goal 1074

JoRocka · March 2015

SonicDeathMonkey80 wrote: »

skippygirlsmom wrote: »

akirkman86 wrote: »

Thanks for the suggestions @shanaber and @skippygirlsmom ! I do use an app that tracks my pace. I guess my concern is that if I only ever train at a pace of say, 10:30 minute miles, how do I know how fast I can actually go in a race, and what if I burn out during the race because I have never gone that fast before? I sort of assumed that I would just run my normal pace during the race. The thought of amping it up for the first time ever on race day freaks me out! Obviously I am a newbie.

When I'm running for "fun" during the week I'm always been 10:20 and 11:15 pace depending on the distance. My PR for 5K is under 30 min, for 10K it's under an hour. When you get out there you'll see because of the excitement of the race etc you will naturally run faster. On my 10K I got to the mile marker and she said 9:30, I thought she was telling me the time LOL I don't think I ever ran that fast of a mile. Same for my second 5K, I saw the time clock at one mile and thought holy crap I can't run this fast I'll die out. In both cases I was able to basically maintain that pace. Don't freak out, roll with it, you can always slow down if you feel you are going too fast or are getting tired.

@sonicdeathmonkey80 were you the one that posted that you shouldn't be training at your race pace? I thought someone did.

I'm really terrible at pacing. I have a general idea while I'm running how fast I'm going. I do a "well it's about 2 miles from my house to here I'm at 21 mins, that's cool" kinda runner. I couldn't begin to tell you if my first mile is at 8 or 18 minutes LOL I don't know my heart rate or any of the other things people talk about, I don't even know what half of it means. I just know I like to run and give myself a general hope to finish under this time. For my 10K I figured me for 75 minutes. I almost died when I came down towards the finish and my daughter was screaming "go momma you are under an hour". I also never wear my glasses when I run so I can barely see my watch. I'm running a half next month, before I got hurt I wanted to finished in 2:15, now I'm hoping for 2:30, but no matter what my time it'll be a PR and I'll be damn proud of myself like I am after every race. I'm probably a trained runners worst nightmare, but I get it done.

I'm also so not sure I answered your question.

Yep, I was one of them. No additional benefits gained - all it does is trash your body and increase the amount of rest/recovery time.

I'd like to add (interject) that I support this statement-all my training I did through HS/College as an athlete and even now the top programs I run- no one EVER trains at the top of their game- even lifters- you never are training at 100% you're always working under it- there should be some method to that madness- but ultimately you aren't going balls out. it's not an effective training method.

SonicDeathMonkey80 · March 2015

1 - 12mi, easy
2 - 8.2mi, easy
3 - 8.2mi, tempo
4 - 10mi, easy w/FF
5 - 8mi, intervals
6 - 8mi, easy+3.2mi, tempo
7 - 18mi, easy
8 - Rest
9 - 7.2mi, easy
10 - 6.3mi, easy
11 - 6.5mi, easy
12 - Rest
13 - 5.2mi, easy w/strides
14 - 3.14mi, easy
15 - 13.1, race
16 - 3mi, recovery
17 - Rest
18 - 6mi, easy
19 - 8mi, easy
20 - 6mi, easy w/strides
21 - 18mi, easy
22 - 11mi, easy
23 - 7mi, easy w/strides
24 - 8mi, easy
25 - 12mi, easy w/intervals

6mi warmup, 2x 10:00 intervals at marathon pace (7:40) w/1min rest between, 3.Xmi cooldown for 12mi

Total: 195.1mi

Mar goal: 250mi

iofred · March 2015

25-Mar: 5K
Total for March: 84 miles

4leighbee · March 2015

... nice run followed by a long stretch and the steamroom ...

Nottafattie · March 2015

3/2 = 5.09 miles
3/3 = 3.11 miles
3/4 = 3.27 miles
3/5 = Weights and x train
3/6 = 6.25 miles
3/7-8 = 10.89 miles
3/25 = 3.11 miles
________________
Total = 31.72 miles
11.72 miles past goal

I know I'm supposed to keep it at a walk for another month, but I had to try out the new ASICS and there was a brief sunny patch between storms. I'm not going to put in crazy miles before the end of the month but a few miles here and there shouldn't be a problem. I feel fantastic, no pain at all, and the mood needed the Vitamin D boost.

jade_222 · March 2015

March 2nd-5.9k
March 4th-4.24k
March 9th-6.06k
March 11th-6.43k
March 12th-7.05k
March 13th-4.78k
March 16th- 7.14k
March 17th- 4.28k
March 19th- 6.22k
March 20th- 6k
March 23rd-6k
March 25th- 6k
Total: 70.1/80

CodeMonkey78 · March 2015

SLHysell · March 2015

Thanks all for the comments on my recent 13.1. I'm feeling a little better about my time now. I put in a 6 miler yesterday to get me back in action. My pace was right back where it is supposed to be.

03/01/2015 - 12.01 Miles - Cumulative 12.01
03/03/2015 - 4.35 Miles - Cumulative 16.36
03/05/2015 - 8.10 Miles - Cumulative 24.46
03/08/2015 - 12.06 Miles - Cumulative 36.52
03/10/2015 - 4.11 Miles - Cumulative 40.63
03/12/2015 - 8.01 Miles - Cumulative 48.64
03/15/2015 - 11.44 Miles - Cumulative 60.08
03/17/2015 - 6.01 Miles - Cumulative 66.09
03/21/2015 - 13.1 Miles - Cumulative 79.19 (Half-Marathon -- 2:05:48 Time)
03/24/2015 - 6.41 Miles - Cumulative 85.6

Goal 70 Miles

Ohhim · March 2015

Final batch of spring training guests arrive in a few minutes and they may join me for my run tomorrow, so I built in a few extra miles today in case they aren't up for the full distance in the AM.

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
3/13 - 5 miles
3/14 - 5 miles (race PR, 7:21 pace)
3/15 - 12 miles
3/16 - 1 mile
3/17 - 5 miles
3/18 - 8 miles
3/19 - 5 miles
3/21 - 5 miles
3/22 - 20 miles
3/24 - 5 miles
3/25 - 8 miles

Total: 153 miles
Goal: 180 miles
Remaining: 27 miles

@akirkman86 I generally went by heart rate early on. Most (non-speedwork) training runs for me are around 70% max, 5ks avg at 95% max, 10k avg at 93% max, half marathons at 88% max, and full marathon at 85% max. Still, those rates are only sustainable after adequate training for the appropriate distance, and my 70% HR pace is about 3-4 min/mile slower than my 5k race pace.

fabnine · March 2015

I took 10 days off and 20 pages of exciting posts happened- You people are really running.
__Date___ Miles
Mar 1 ___ 3.5am 7°F + 6.1pm 26°F + strength training
Mar 2 ___ 5.7 with friends + 3.6 alone
Mar 3 ___ 1.4 streak + strength training
Mar 4 ___ 5.1 with friend + 3.5 alone
Mar 5 ___ 2.3 + strength training
Mar 6 ___ 8.8am alone + 4.6pm w/friend
Mar 7 ___ 3.1
Mar 8 ___ 12.5 cloudy, then snowy, then sunny all in the same run
Mar 9 ___ 6.0 w/friends (& another 1.4 with my youngest not included in total.)
Mar 10 __ 3.1+ strength training
Mar 11 __ 5.8 + Yoga
Mar 12 __ 2.2 + strength training
Mar 13 __ 7.1 + Yoga ***halfway to goal***
Mar 14 __ 4.6
Mar 15 __ 1.5 last run for the streak- 203days 1265.6miles (6.2 miles/day)
Mar 25 __ 6.2 + 1

Month total= 97.6 running miles __67.4 remaining

dennie24 · March 2015

3/25 2.5 miles
I had 3.5 miles scheduled but I have had a horrible migraine. I didn't want to skip the run all together so I just did the 2.5 loop around my neighborhood. I am probably guilty of pushing it too much sometimes when I run but I am tired of seeing MFP say I am walking instead of running. I do realize this is not the most rationale of arguments. I was pretty proud of myself for finishing 2.5 miles in just under 30 minutes which is pretty fast for me but I guess I probably shouldn't be pushing myself like that.

dawnna76 · March 2015

Elise4270 · March 2015

3.76 mi. Walked a good bit, forgot to eat and drink water... Had calf cramps. Still time wasn't bad so I feel good about the up coming 5k.

Thought I had a toenail fungi, went to doc. He asked if I was running again. Said it was trauma- the nail is loose. Hooray! Runners milestone! Lol!
Side note- he has same back condition I do, so we had a good chat. Think I'm gonna so the surgery.
@dennie24‌ no way I could run with a migraine! You are tough!

March 2015 Running Challenge

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