The January 2016 Running Challenge
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@Virkati - hoping the new meds work
@runner_girl83 - congrats on the first medal.
Today was my "long" run. Not exactly long but first one in a couple weeks so easing back. Just under 10k (9.5)
I wore my new vest with a warmer long sleeve. It was perfect weather, partly cloudy and -1C.
I nailed every run this week. I missed on day of training but my coach didn't schedule in a rest day (I suspect because I have been taking several rest days on my own) so it worked out well.
I *might* be back. I may even have to up my goal
+9.5
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January Running Totals (miles)
1/1 - 10.17 warm up + 7.5 mile race
1/2 - 12.29 long slow run
1/3 - 5.16 easy with fast finish
1/4 - 6.01 easy
1/5 - 11.09 warmup, speed work, cool down
1/6 - 5.95 group run
1/7 - 8.04 warmup, speed work, cool down
1/8 - scheduled rest day
1/9 - 16.48 warm up + Winter Warrior Half
January to date total - 75.19
Goal - 51 to 62 miles per week, per training plan
expected January total - 245 to 251 miles
Sunday through Saturday training week came in at 52.73 miles, versus a target of 51 miles. My bad.
Today's notes: I knew I needed 15 miles to round out the week's target mileage, but I was running the Winter Warrior Half Marathon. This is a loop course, four loops of roughly 3.25 miles each. I had not seen the course before today, and decided it was worth being a mile and half past target this week to do my warm up as a loop of the course in daylight. Yes, it was worth it.
Gun time was at 4 PM. The weather was not winter-like; it was 42° at the gun, and no more than 10 mph wind. I ran in shorts, with a long sleeve tech shirt plus a singlet on top, and my lightest gloves. It was too warm for my lightest winter running hat, so I wore a summer running hat with a brim; the course had street lights, so it wasn't a big deal having the brim interfere with my headlamp after dark.
The first lap and about half of the second lap was like a normal race. Then I started lapping the walkers and slower runners. On laps 3 and 4 I couldn't run good tangents because of the crowds I had to pass; but I had expected this. It's part of the experience for a race organized in laps. It wasn't as bad as last year, on a course with 5 shorter laps.
For a while I thought I might have a shot at breaking 1:30 on a mostly flat course, but it was not to be. The combination of normal fatigue later in the race and having to deal with passing crowds in the last half of the race slowed me to a gun time of 1:30:59, which is 2 minutes faster than I ran Winter Warrior last year, under much better running conditions this year. My time was good enough for 22nd overall out of 958 finishing (974 registered and starting), and 1st of 12 in the male 60-64 age group.
I'm happy with this one. It was a lot of fun, and it wasn't necessary to set a PR or to break 1:30 today.
Upcoming races:
March 12, 2016 Johnny's Runnin' of the Green 5 mile (Rochester, NY - need to register)
March 26, 2016 Spring Foward Distance Run 15K (Mendon, NY - need to register)
April 18, 2016 Boston Marathon (Hopkinton, MA)
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ceciliaslater wrote: »Went ahead and did my 15 mile run today. That makes 4 days in a row of running, since Saturday is usually my rest day. It was snowing, but the roads were only wet. Temp is supposed to drop all day today, down to about 19 tomorrow morning, so I was worried about ice if I waited until tomorrow.
Overall, it was a good run. Very consistent pace in the upper 10s (a couple miles in the low 11s). And, for the first time on a long run, I didn't walk or stop once! And it was a PR distance for me. Longest previous was 14 miles.
Think that puts my at 38.5 miles for the month. Will double check on Monday!
Omg! That a suburb accomplishment! I'm opting to do my scheduled long run tomorrow. Forecast is less wind and more sunshine.
Congratulations!
Also @MobyCarp! Rock on with first!0 -
Haven't gotten much of anything in since I haven't been feeling well. I did do some walking today, hoping to start jogging again soon.0
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This thread is hard to keep up with! Happy to see loads of people around though.
The training program I am using increased my mileage quite a bit this week, plus I've been using the indoor track at work over lunch.
So, I'm at 24.6/84 miles for the month. I way overdid it yesterday, so I'm taking a complete rest day today, and will do some walking tomorrow.0 -
Checking in with this before I read, or I spend too much time flipping between the pages!
1/1 5 @ 10:36 on the treadmill
1/2 4.75 @ 10:42 on the park trail (20.75/20 miles for the week)
1/3 5.25 @ 11:14 (5.0 @ 10:51, .25 walking) on the trails near my house. It was a beautiful, blustery day!
1/4 10 @ 12:00 on the treadmill. While running from Indominus Rex.
1/5 3 @ 11:14 on the treadmill and strength training
1/6 Rest Day and feeling fairly sore from yesterday's PT (and maybe Monday's run?)
1/7 4.75 @ 11:53 on the park trail.
1/8 3.5 @ 10:07 (3 at 9:48 and .5 at 12:00) plus strength training
1/9 3.5 @ 12:22 (3 at 11:26, plus .5 at a walk) loping around the neighborhood with St. Woolos the Barbarian, aka The Poopinest Dog in the East, aka Woogie the Worst Running Partner Ever. It's a good thing he's cute!
(30/30 for the week)
Upcoming Races:
January 18: MLK 8K at Burke Lake Park, VA
February 14: Run Your Heart Out 5K, Fairfax, VA
February 21: Disney Princess HM, Orlando, FL
March 6: Reston 10-miler, Reston, VA
March 12: Lucky Leprechaun 5K, Reston, VA
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runner_girl83 wrote: »New Yr 10K - 1:11:58.. Not a PB but not far off it either (PB 1:06:44)... AND *drum roll** I got my first medal!
Your medal reminds me of Doctor Who! Cool! I want a Doctor Who medal! lol
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_nikkiwolf_ wrote: »Why did I ever think cross-country skiing might make a good "cross training"?! I signed up for a class which started today. Somehow I imagined it as nice gliding through the snow, but I spent the majority of the time falling. Skis glide off in all directions when you are just standing around innocently, trying to pay attention to the instructor; and on the downhill bits it gets faster and faster until you try that weird V-braking thing and fall. Repeatedly. If there is a word that's the antonym to "progidy" or "being a natural" in skiing, that's me. I will have so many bruises tomorrow!
]
Oh my goodness I can just see the skiing happening (or not, as the case may be!) I am the same with downhill skiing. When I'm moving, that is. I mostly stand at the top of the hill and worry about how slowly I can crawl down it. I saw a really cool thing, today, though...a guy on roller skis! He had poles and was just zipping around the pond in my neighborhood, but his skis had wheels.
Your sorta weird pink shoes are gorgeous, btw. Congrats on the new kicks!
ETA: @_nikkiwolf_ I wear glasses when I run as well. They do make nice shields against the cold wind and help with keeping the watering to a minimum. That said, they also fog up when I stop running so I can't see a thing, and when it's raining I feel like I need little windshield wipers! I hate taking them off to wipe them down, because I'm quite blind and I'm terrified I'm going to trip and fall (and probably wind up breaking them!)
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Bumped my distance from 3 to 4 with ease. A light mist was falling at the start that turned into a steady rain. Was awesome! At the end I felt like I could go another mile or two with relative ease. I think I'm going to schedule my first ever 5K or 10K to give me something to look forward to.
1-2: 3 miles (had to walk a little)
1-4: 3 miles (had to walk a little)
1-6: 3 miles (no f'n walking)
1-7: 3 miles - ran up 32 floors in 5.5 minutes and then did 20 minutes of interval stairs (up 6 floors, walk down, 10 pushups, right back up. Counting this as three miles)
1-8: 4 miles
Goal: 16 of 300 -
7km run. A bit nasty as it was -21C ( -6F ) and a 15km/hr wind = #### Cold.
5 runners left the parking lot at 9am, 2 Ladies turned back at the 1 km mark, I managed to get my minimum distance run in.
2 Dedicated souls managed 15km. Of course the 15km gang harassed all of us for wimping out. Our answer "We just wanted to get the best seats beside the Fireplace in the Coffee Shop".
01/01 –0.0 Km – 140 km – 0.0 Km
01/01 –6.0 Km – 134 km – 6.0 Km
01/02 –7.0 Km – 127 km – 13.0 Km
01/03 –5.0 Km – 122 km – 18.0 Km
01/04 –10.0 Km – 112 km – 28.0 Km
01/06 –7.0 Km – 105 km – 35.0 Km
01/09 –7.0 Km – 98 km – 42.0 Km
Tomorrow promises to be about the same.0 -
This week I have run 39 km (4 runs).. My highest mileage is any one week!
Was expecting my shins to be really sore today and had even planned to have tomorrow as an added rest day but there is no pain!!
My legs must finally be adjusting to running again, after hurting my ankle!
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juliet3455 wrote: »7km run. A bit nasty as it was -21C ( -6F ) and a 15km/hr wind = #### Cold.
5 runners left the parking lot at 9am, 2 Ladies turned back at the 1 km mark, I managed to get my minimum distance run in.
2 Dedicated souls managed 15km. Of course the 15km gang harassed all of us for wimping out. Our answer "We just wanted to get the best seats beside the Fireplace in the Coffee Shop".
01/01 –0.0 Km – 140 km – 0.0 Km
01/01 –6.0 Km – 134 km – 6.0 Km
01/02 –7.0 Km – 127 km – 13.0 Km
01/03 –5.0 Km – 122 km – 18.0 Km
01/04 –10.0 Km – 112 km – 28.0 Km
01/06 –7.0 Km – 105 km – 35.0 Km
01/09 –7.0 Km – 98 km – 42.0 Km
Tomorrow promises to be about the same.
Wow!!! Impressive!!0 -
January Running Totals (miles)
1/1 - 10.17 warm up + 7.5 mile race
1/2 - 12.29 long slow run
1/3 - 5.16 easy with fast finish
1/4 - 6.01 easy
1/5 - 11.09 warmup, speed work, cool down
1/6 - 5.95 group run
1/7 - 8.04 warmup, speed work, cool down
1/8 - scheduled rest day
1/9 - 16.48 warm up + Winter Warrior Half
January to date total - 75.19
Goal - 51 to 62 miles per week, per training plan
expected January total - 245 to 251 miles
Sunday through Saturday training week came in at 52.73 miles, versus a target of 51 miles. My bad.
Today's notes: I knew I needed 15 miles to round out the week's target mileage, but I was running the Winter Warrior Half Marathon. This is a loop course, four loops of roughly 3.25 miles each. I had not seen the course before today, and decided it was worth being a mile and half past target this week to do my warm up as a loop of the course in daylight. Yes, it was worth it.
Gun time was at 4 PM. The weather was not winter-like; it was 42° at the gun, and no more than 10 mph wind. I ran in shorts, with a long sleeve tech shirt plus a singlet on top, and my lightest gloves. It was too warm for my lightest winter running hat, so I wore a summer running hat with a brim; the course had street lights, so it wasn't a big deal having the brim interfere with my headlamp after dark.
The first lap and about half of the second lap was like a normal race. Then I started lapping the walkers and slower runners. On laps 3 and 4 I couldn't run good tangents because of the crowds I had to pass; but I had expected this. It's part of the experience for a race organized in laps. It wasn't as bad as last year, on a course with 5 shorter laps.
For a while I thought I might have a shot at breaking 1:30 on a mostly flat course, but it was not to be. The combination of normal fatigue later in the race and having to deal with passing crowds in the last half of the race slowed me to a gun time of 1:30:59, which is 2 minutes faster than I ran Winter Warrior last year, under much better running conditions this year. My time was good enough for 22nd overall out of 958 finishing (974 registered and starting), and 1st of 12 in the male 60-64 age group.
I'm happy with this one. It was a lot of fun, and it wasn't necessary to set a PR or to break 1:30 today.
Upcoming races:
March 12, 2016 Johnny's Runnin' of the Green 5 mile (Rochester, NY - need to register)
March 26, 2016 Spring Foward Distance Run 15K (Mendon, NY - need to register)
April 18, 2016 Boston Marathon (Hopkinton, MA)
Wtg!!0 -
@MobyCarp congrats on the age group win in your HM!
@ceciliaslater well done on the distance PR! I haven't done 15 miles yet, but it is coming later in my marathon plan.
@rune1990 congrats on doing all the running bits in your plan!
@juliet3455 "a bit nasty" - I cannot believe how cold it is where you are! I don't know how I would leave the house in winter, let alone go out running!
@Miffylou you will get that sub-30 min 5 km sometime soon. Look how close you are!
Good luck with the coming week everyone!
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@runner_girl83 - Congratulations on your 1st medal!
@moremonica - I have a torn meniscus and did not have surgery. I went to PT for a bit and have done tons of strengthening exercises on all the support muscles, hips, glutes, knees. PT focused mostly on my hips though. I don't have too many problems with it but if it flares up and gets sore I reduce or stop my running and ice, ice , ice.
@kristinegift - my eyes water all the time when I am running. I figure people must think I am crying at least until I sweat enough that you wouldn't be able to tell
@_nikkiwolf_ - Yay for new shoes! The falling while skiing will get better the more you do it, just hang in there.
@ceciliaslater - Great accomplishment!
@MobyCarp - Great job on the race! Love the 1st place award!
@9voice9 - I still get butterflies before a race! Just go out and have fun with it!
@5BeautifulDays - love your dog's nicknames! Ha!!
@juliet3455 - That is just too cold! I would have just stayed by the fire at the coffee shop without going out at all!
I'm in for this!If it weren't for @Stoshew71 and @skippygirlsmom this group wouldn't be the resounding success that it is. Here's my idea...let us all pay for Stan's shirt because of all the legwork he did in putting the whole thing together and I'd also like us to pay for skippygirlsmom's shirt because the whole thing was her idea in the first place.
For those of you getting the shirts, whaddya say?
I'm down! If anyone wants to contribute a few bucks we can just split it between them. Of course, I don't want this to be misinterpreted as a "dig deep" message. Just an opportunity for a showing of appreciation. @Stoshew71, I understand seeing all our miles logged here is affirmation of your positive influence. I feel that a personal gesture is warranted, even if it is only 2$.
We really have become a family.
I had a really nice run today. Was a bit tight at the beginning and was worried I wouldn't be up for completing it but figured worse case I would skip the hill. I made the 6 mile loop to my monster hill and at that point the sun came out to warm things up. We managed to run the 2 miles up, over and back and then the 4 miles home. Legs are tired tonight but have had a lot of work around the house requiring bending and squatting so no rest for the hips and glutes. For once I am looking forward to my rest day tomorrow without even a dog beach run on the schedule.
Date..........Miles.........Total
01/01.......0.00..........0.00 - total rest/slug day. Did walk 1.5 miles with the pup
01/02.......9.33..........9.33
01/03.......0.00..........0.00
01/04.......7.16........16.49 + Agility
01/05.......4.14........20.63 Treadmill run + Strength Training
01/06.......0.00........20.63
01/07.......5.33........25.96 + Strength Training
01/08.......4.14........30.10
01/09.....12.21........42.31
These are my upcoming races, let me know if you are going to be running too:
02/07/16 - Surf City Half, Huntington Beach, CA
02/20/16 - Special Edition Divas Half, Temecula, CA
02/27/16 - SoCal Running and Beer Fest, Lake Elsinore, CA - Canceled
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1/6: 1 mile
1/7: 2 miles
1/9: 1.5 miles
Goal: 4.5 of 30 miles0 -
1 Jan 6km
2 Jan 5.2km
3 Jan 3.7km
4 Jan 2.2km
5 Jan 4km
6 Jan 1.8km
7 Jan 2km
8 Jan 4km
9 Jan 3km
10 Jan 4km
Total so far 35.9km (goal is 50km)0 -
2.7 miles today, that's my longest ever run! 11.5 miles so far this month, not great but it's slowly going up. I can finally see why running can be so addictive 0
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Congrats @MobyCarp I think I missed you last night.0
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2/1 - 5k
3/1 - 7k
5/1 - 1k walk ( well it all counts )
6/1 - 3k
7/1 - 2.5k
9/1 - 7k
10/1 5k intervals
30.5/80
I am looking for some advice please from you lovely experts. If my standard pace that I can do for 7k is 7-7.5kph and I am trying to do 400m intervals to improve my speed:
What speed should I be doing these at for the "quick" part? (Tried 9kph today - struggled more than expected)
What speed should I be recovering at between quick intervals , a 6kph walk or 7-7.5kph?
How long should recovery be? 200m?
I am doing it on the treadmill so can control the distances and speeds easily. Thanks in advance
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@runner_girl83 Congrats on your race and medal!!
@MobyCarp awesome on that first placement, love that they all can't wait for your birthday!
@5BeautifulDays I want a Dr. Who medal! I have a feeling swag will be my carrot. Zombies 5k does a virtual race and the entrance fee seems in line with other races and you get a shirt
@juliet3455 @MorningGhost14 I so appreciate you guys posting weather references. I really don't know what to expect. From years of working outside in freezing weather I *KNOW* how it's going to feel, but for some reason my brain wont make the connect to running!! lol. Honestly I think I'm just inventing a mental barrier for myself. IE I can run on the treadmill, I don't know if I can run on the road.0 -
@juliet3455 *sigh* that's just cold. I'm gearing up to do my coldest run today, should be somewhere about -4C, 25F. My mantra is "you own enough cold gear".
@Ch1psNQueso kudos on the milestone! Sign up for that 5k, you'll love it!
@kateparry84 Nice distance! Congratulations!
@Amandajs232 I don't have an answer, I have a similar question. My HM TP calls for speed work. I'm considering omitting it, I may not be there yet. I'm also interested in the answer to you question as well as when is the time to add speed work.0 -
@rune1990 If you can work outside in the cold - you can run outside. Expect to feel cool/cold for the first 1/2 km until you get fully warmed up. I can't remember who it was but they suggested for those new to running in winter to do short loops around their Car/House ( safety point ) where they could stop and make clothing adjustments ( additions/removals ) until they get the right combination. A friend in the local club keeps a clothing log as part of her running journal matching Temperature ranges to the Clothing she was wearing and how she felt ( Cold/Warm/Hot etc ) with an entry for Top and Bottom etc.
@Elise4270 WoHo another Winter Warrior in Beast Mode.And yes you for your -4C, 25F run "you own enough cold gear".
@runner_girl83 Bling Baby - Congrats on your first Bling win. Glad to here that your legs are getting used to your running and not causing pain.
@shanaber These are my upcoming races
02/07/16 - Chilly Willy, Grande Prairie, AB Canada
02/21/16 - Hypothermic Half, Edmonton, AB Canada.
After Yesterday's -21 it is a heat wave today at -15. Will have to drop a layer from my Top and Bottom.
I am in for subsidizing Stan's shirt. I will have to get a new PayPal or e-transfer account setup.
Cancelled all my old Credit cards and online accounts due to a recent Fraud. Low dollars and caught early but a frustrating pain.0 -
juliet3455 wrote: »
@Elise4270 WoHo another Winter Warrior in Beast Mode.And yes you for your -4C, 25F run "you own enough cold gear".
Ah yea! New mantra! Thanks!
@rune1990 I'm cold the first 2 miles. So I just do the loop thing to make sure I'm not overly warm or cold. Today's plan is to run the loop twice. ~4 miles to adjust clothing. 9 miles schedule today.
I have a thin jacket from a race that has a nice big pocket in the back I can carry my gloves/hat if they need to come off or go on. I also have a vest that folds in on itself with a carrying strap. Most my route is wind blocked by trees, but I do have a few stretches that are open and will be colder. I found I really enjoy the colder runs, more O2, energy isn't spent on cooling off, always better running.0 -
DATE...............MILES...............TOTAL
1/1....................REST...................0.00
1/2.....................16.00.................16.00
1/3.......................5.00.................21.00
1/4.....................REST................21.00
1/5.......................7.00.................28.00
1/6.......................5.00.................33.00
1/7.......................7.00.................40.00
1/8...................WEIGHTS...........40.00
1/9......................16.50................56.50
1/10......................5.00................61.50
Tired today. It was a Van Halen run.... five miles of "drop dead legs"......
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@juliet3455 ... love it! I love the arctic runs... gets me fired up to see someone else out there sucking it up,,,,0
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5k parkrun yesterday, 7 miles today... 29.5 miles total so far. Almost halfway to my 60 mile target, think I will be aiming for my 75 mile stretch goal at this rate 0
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1/1: 6.2 miles
1/2: 11.6 miles
1/3: Rest/Travel day
1/4: 10 miles
1/5: Rest day
1/6: 4 miles (am), 8 miles tempo (pm)
1/7: 4 miles (am), 6 miles with the Thursday crew (pm)
1/8: Rest day
1/9: 12.2 miles with the Saturday crew
1/10: 5 miles
Did not feel like going out today, but our "all day" rain stopped around 9 am, so my running buddy and I decided we should go and just get it done. We went out about 10:30 and saw a ton of other runners out and about, and it ended up being a really great run. Even though we were talking the entire time, we still managed to pace 8:30 with a final (downhill) mile of 7:55! Plus, a 60 degree day in January doesn't hurt
Upcoming races:
4/3: Caesar Rodney HM
5/1: New Jersey Marathon
6/12: Race and Ride Cedar Point HM (maybe)0
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