The January 2016 Running Challenge
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MorningGhost14 wrote: »I'm a winter worrier, I'm a beast, ima mess you up trail, I'm strong, I'm trained... Head in the game...
This ^^^ reminded me of this... which might fit you just as well... lol...
https://www.youtube.com/watch?v=lRqoIHZpWUU
Empowering. Think I'll build a play list around this song, hunt the CD for the auto, . Makes me wanna buck up and slap down some miles.. Thanks buddy ol' pal o' mine.
Nice having someone that can relate a bit. I don't care what Stan said about you, you're alright by me. LOL!
Hey now! That was supposed to be our little secret! LOL0 -
Date Miles today. Miles for January
1/1 4 miles - 4
1/2 13.5 miles - 17.5
1/3 REST DAY
1/4 10 miles - 27.5
1/5 9 miles - 36.5
1/6 5.5 miles - 42
1/7 10 miles - 52
1/8 6.05 miles - 58.05
1/9 15 miles - 73.05
1/10 REST DAY
1/11 9.5 miles - 82.55
1/12 11.15 miles - 93.7
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Downloaded a new app to test out the other day called "Pear". Reason I was looking into it was it has workouts and tracking for obstacle course training and was recommended by the Warrior Dash folks. It had a build in heart zone calibration workout that I figured I would try this morning. I got up to the lactate threshold effort and sometime around the point the app should have told me to slow down and tell me my zones it crashed my phone. nothing was working right and it took until I got back home just to reset the phone. I may try it once again but that is not a very good first experience with the app. Using Google Pedometer it looks like my route was around 3.25 miles. I'm not sure what my time was though because of all that mess.
1/1 - 2.25 miles
1/3 - 4.1 miles
1/5 - 6.5 miles
1/7 - 4 miles
1/9 - 4 miles
1/12 - 3.25 miles
24.1 of 50 miles
Upcoming races:
4/9 - Rock the Parkway half marathon (Kansas City, MO)
4/16 - Garmin half marathon (Olathe, KS)
5/14 - Running with the Cows half marathon (Bucyrus, KS)
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Date Miles today. Miles for January
1/1 4 miles - 4
1/2 13.5 miles - 17.5
1/3 REST DAY
1/4 10 miles - 27.5
1/5 9 miles - 36.5
1/6 5.5 miles - 42
1/7 10 miles - 52
1/8 6.05 miles - 58.05
1/9 15 miles - 73.05
1/10 REST DAY
1/11 9.5 miles - 82.55
1/12 11.15 miles - 93.7
@Stoshew71 Killing it! You're going to be well over 200 by the end of the month at this rate!
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@runtimer - you are welcome! Glad it is still working for you
@kristinegift - Love the deal on the shoes! You definitely need to plan for a running puppy when you are at the right point in your life. We were puppieless for the first time in many years and after having dogs that everyone else in the family picked/adopted I decided to get the breed I wanted and I wanted a dog that could run with me! Have to say if you all don't encourage me to run - he does!
@Elise4270 - we are having similar days/moments... hate my job right now and it is crazy busy. I am so frustrated and all I want to do is get out for a run which I know will set my head in a better place.
@MorningGhost14 - I know the song was meant for @Elise4270 but I am going to take it and add it to my playlist for my run. Exactly what I needed too
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I have rejoined the land of the living! I'm feeling human enough that I think I'm gonna try a short t-mill run a little later while the laundry is going. I'm going to have to start back very slowly due to the coughing issues I'm still having, but I'm super excited to be able to get started again. I'll post this month's amended mileage goal after I rework the training plan.
I fly to Medford OR tomorrow to visit my daughter for a week and she has a new rescue dog. She's been working with him for the last couple of months getting him to trust people and she says she thinks he'd like to run with me! Yay! I've been wanting a run buddy for quite awhile so this will give me a chance to see if I really do want one or if I just think I want one.0 -
I was thinking the same thing. you wasted no time getting back at it! Nice job!kristinegift wrote: »
@Stoshew71 Killing it! You're going to be well over 200 by the end of the month at this rate!
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@kristinegift thanks, I'm physically better. (Emotionally on the verge of a temper tantrum). Total score on the shoes! That's what life is about!
I'll catch up with everyone later. Just going through a "life's not fair"/beat up/pouting moment. Run focus, run focus, run focus...I'm a winter worrier, I'm a beast, ima mess you up trail, I'm strong, I'm trained... Head in the game...
You go girl!!!
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@moyer566 I visited in June last year and I really liked it too. My daughter spent the first 9 years in WA and where she is now in Medford is very similar to where we used to live. It's also a LOT like Lansing MI and she felt very at home there too so I'm pretty sure she's never going to leave! I'm looking forward to the higher humidity levels there. I'm in Denver and it's dry and cold. I am hoping the higher humidity will help me to get over this bug and maybe make running a little easier on my lungs. I looked at the weather, and for the entire time I'm there, it's only supposed to be sunny for one day. The rest of the time it should be rainy. So, if that doesn't turn me into a rain-runner, nothing will lol!0
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@Virkati what's nice about PNW rain is it is usually more showery. at least that's what i found when i was in WA. so it's kinda nice to run or hike in.
i didn't get to spend time in denver when we flew in. We did go to Boulder and can understand what you said about the air
i get to visit oregon sometimes this year on my honeymoon from OR or WA to san diego. I'm hoping to sneak out for a few runs. maybe over by columbia gorge or bandon beach in oregon
dogs are great for running. they can be very motivating. my dog is my preferred running partner0 -
@tweekedgirl: Wow…you will CRUSH the goal this month. Great job..
@kristinegift: Nice get on the Sauconys. If I had that kind of Ninja shopping skills I might not be running in cheap *** L.A. Gear.
Jan 1: When the run started it was still the 1st..so I'm counting it here.
6.59 cold night miles, slow, around 12:40/mile.
Jan 2: REST DAY
Jan 3: First “official” training day for the HM and first snowfall of the year (on a run day at least). 3.51 miles. Some fast intervals mixed in with slower paced runs. 12:10 average pace, fastest split was mile 2 (11:29).
Jan 4: Wimped out
Jan 5: Ice in my ‘stache at the end of the run…that’s new. 3.2 miles this morning
Jan 6: Went an extra .5 before I took my first (brief) walk break. 5.05 miles avg. pace around 12:11
Jan 7: REST DAY. Plan on some walking and weights.
Jan 8: Wimped out
Jan 9: Beautiful running weather..50 degrees this morning in Central Ohio! Easy 6.2 miles but every step SUUUUUUUUCCCCCKKKED! 12:08 average pace. A little over 1/3 of the way to month’s goal. #betterrunnexttime #ohwellatleastIdidit
Jan 10: Sick..no run
Jan 11: Feeling slightly better..we’ll see if I feel up to a run after work. UPDATE: Decided I might be pushing it since it was still pretty cold (around 3 degrees with wind chill) so I’m going to give it one more day
Jan 12: Big snowfall so I couldn’t do run in the morning (needed to leave a lot earlier for morning commute), planning on run tonight.
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I can't keep up with where my last post was. So.
32 / 120 mi0 -
While I am a sociable person, I haven't been all that compelled to do any group running. I think that's about to change as I found the right fit of like-minded individuals. The local Marathon Sports store hosts a Winter Warriors evening run every Tuesday from January through March. There is a nominal fee but it includes a couple of shirts, including this great one:
The store is pretty cool as well. They offer free lockers during store hours for any runners to use when they run around the nearby Minneapolis Chain of Lakes, dogs are welcome in their store and they even have a changing area and hydration station during summer weekends.0 -
While I am a sociable person, I haven't been all that compelled to do any group running. I think that's about to change as I found the right fit of like-minded individuals. The local Marathon Sports store hosts a Winter Warriors evening run every Tuesday from January through March. There is a nominal fee but it includes a couple of shirts, including this great one:
The store is pretty cool as well. They offer free lockers during store hours for any runners to use when they run around the nearby Minneapolis Chain of Lakes, dogs are welcome in their store and they even have a changing area and hydration station during summer weekends.
that shirt is awesome and your running store sounds pretty awesome too0 -
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)
1/10 Rest Day/Family Day
1/11 10.75 at 11:46 around the park trails. My heart was light, but my legs felt every centimeter of the last two miles. "Gently rolling terrain" feels a lot like "stinking big hills" after 100 minutes or so...
1/12 3.25 @ 11:27 on the treadmill. Plus strength training.
(14/30 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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01-Jan (15 days to HM): 5.80 miles
02-Jan (14 days to HM): 10.01 miles
03-Jan (13 days to HM): <HM Training-mandated Rest Day>
04-Jan (12 days to HM): 5.21 miles
05-Jan (11 days to HM): 4.00 miles
06-Jan (10 days to HM): 3.57 miles
07-Jan (9 days to HM): 4.42 miles
08-Jan (8 days to HM): 3.09 miles
09-Jan (7 days to HM): 11.82 miles
10-Jan (6 days to HM): <HM Training-mandated Rest Day>
11-Jan (5 days to HM): 3.36 miles
12-Jan (4 days to HM): 3.39 miles
13-Jan (3 days to HM):
14-Jan (2 days to HM):
15-Jan (1 days to HM):
16-Jan (Museum of Aviation HM):
17-Jan: <Life Day>
18-Jan:
19-Jan:
20-Jan:
21-Jan:
22-Jan:
23-Jan:
24-Jan: <Life Day>
25-Jan:
26-Jan:
27-Jan:
28-Jan:
29-Jan:
30-Jan:
31-Jan: <Life Day>
Upcoming Races:
16-Jan: Museum of Aviation HM, Warner Robins, GA
06-Feb: Al Toll Memorial 5K (15K?), Macon, GA
27-Feb: Cantrell Center 5K, Warner Robins, GA
19-Mar: Cherry Blossom 10K, Macon, GA
02-Apr: Run 2 End Alzheimer's 10.5K, Bonaire, GA
16-Apr: Running for Ronald 10K or 15K, Macon, GA
04-Jul: Peachtree Road Race 10K, Atlanta, GA
Might put in a few more steps walking later - depends on life.
@7lenny7 - Love the shirt!
@Virkati - Glad to hear you're doing better!
@Elise4270 - remember, this too shall pass (no Gandalf jokes, please).
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While I am a sociable person, I haven't been all that compelled to do any group running. I think that's about to change as I found the right fit of like-minded individuals. The local Marathon Sports store hosts a Winter Warriors evening run every Tuesday from January through March. There is a nominal fee but it includes a couple of shirts, including this great one:
The store is pretty cool as well. They offer free lockers during store hours for any runners to use when they run around the nearby Minneapolis Chain of Lakes, dogs are welcome in their store and they even have a changing area and hydration station during summer weekends.
I would join just for this shirt ha ha. Back in my "youth" I joined a dart club to get a cool jacket. Never threw a dart in my life. Crazy, they let me drink and throw darts at a board right next to the front door. I put more holes in that door than the board 0 -
I fly to Medford OR tomorrow to visit my daughter for a week and she has a new rescue dog. She's been working with him for the last couple of months getting him to trust people and she says she thinks he'd like to run with me! Yay! I've been wanting a run buddy for quite awhile so this will give me a chance to see if I really do want one or if I just think I want one.
Don't let just a few runs with an untrained pup make your mind up wholly on the running buddy thing. When we first adopted Woogie the Worst Running Partner Ever, he was leash trained but still pulling your arm out of the socket every 3 minutes (and he's a rather largish 70 pounder, so out of the socket it went!) He had to be trained to walk like a gentleman on a face collar first, and then we had to get him to socialize nicely with other dogs (still a work in progress, but so, so, much better). Now, I take him out for a run about once a week (he goes for a daily walk, but running is an entirely different skill) and he does very nicely if I don't count all the stops and starts! He stays at heel or just slightly ahead of me and to the side. I only get tripped once every 2-3 miles now. He actually does better on long runs (5 miles) at the park than through the neighborhood. I think he feels like it's his responsibility to leave his calling card around his turf, lol. Anyway, all that to say, it takes some time to make a good running partner, especially out of a rescue dog, but I've so enjoyed working with him. He was a major part of my moving from walking to running--just trying to keep up with him! 0 -
For anyone within striking distance of southern Wisconsin, on June 4-5 they have the Kettle 100 Ultra, which is a pretty grueling 100 mile trail race, but they offer a variety of other distances as well. One of the things they do every year is have a 38 mile Fun Run at night. Since it will fit in nicely after my May race and before my October race, I'm pretty sure I am going to sign up for it. And since there seem to be quite a few runners here in that general area, it might be fun to meet some of you...
Plus, you get a cool shirt that says "My Idea Of A Fun Run is 38 Miles... At Night. What's Yours?"0 -
@MorningGhost14 I would except i have a small problem. I'm getting married on the 4th
the dirt devils sounds rather hard core too. i might stick with the hank aaron and the ice age trails this time around 0 -
@moyer566 ... are you doing the Ice Age Ultra in Greenbush?0
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Nevermind.... my mistake... the Ice Age Ultra is in LaGrange, WI in May... it's the Glacial Trail Ultra that's in Greenbush in October...0
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Raptor is his name and I love that he feels safe and secure and it shows! @5BeautifulDays Thanks for the input! I have pretty low expectations already because he is a rescue that was clearly abused in his former life. And considering I've been so sick the last few weeks I didn't expect much from myself either. I'm looking more at whether I prefer the company or if I really do like going solo. Honestly I think I *think* I want a buddy more than I actually do. Mostly because of the lifestyle change that would require. I'm very single and have a cat that is pretty low maintenance. Having a dog would change my lifestyle significantly and I'm not sure I'm ready to make that change yet.0 -
Worst 4 mile run in a long time. My right shin felt like it was on fire for the first two miles. Was taking it slow anyway, as that's what my training plan called for today. Still finished just shy of 11 min/mile (not counting the pause at the halfway mark to try to "stretch" my shin--this is why shin pain sucks. You can't just stretch it like a calf muscle or something. You have to just fiddle around for a few minutes and figure out what releases the pain. For me, that was standing on my right tip-toes for about 30 seconds, then bouncing up and down on my right foot. IDK...). It's funny how my horrible runs these days are as fast as, or faster than, my ok runs from 6 months ago. Guess my training is paying off at least a little.
I'm slowly chipping away at that 10 miles I missed last Sunday (when I cut my run short). Actually did an extra 0.1 miles today (4.1!!). So, I'm now at 42.6 miles/145.1 miles for the month. If I add a half mile here and there or maybe an extra super short run (think 1-2 miles), I may be able to make my target for the month. 0 -
@MorningGhost14 TBH those distances might be a bit much fore me. we'll see.
there are two races with the silver striders that use the drumlin and have 5k and a HM
a race that uses it starting in cottage grove
and there is always the hank aaron 5k
I might work on improving distances but I think I will work on speed. which i know comes from more miles but the miles won't be the focus. did that make sense?0 -
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
12/1 - 2k walk
32.5/80
Also, is anyone able to help me with my speed question please?Amandajs232 wrote: »
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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@Amandajs232 - I've not done much speedwork since I was running track in high school, but I've done quite a bit of reading on the topic. What I've gathered is that 400m repeats are usually done with a recovery of 200m between each effort. Your effort in the 400m should be hard, but sustainable over the number of repeats you're doing (you don't want to run a 2:00 interval the first time and then trail off to running a 4:00 interval on the last one.). I've seen suggestions that your intervals should be slightly faster than your 5K race pace. As for the 200m recovery, add a minute or so to your interval pace.
Over time, you can increase the pace of your intervals as you improve (that's the point, after all!).
Maybe someone else will have better info. 0
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