The January 2016 Running Challenge
Replies
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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
1/10 - 7.46 easy
1/11 - 10.07 easy
1/12 - 8.39 warmup, speed work, cool down
1/13 - 8.02 easy and snowy
1/14 - 8.70 warm up, speed work, cool down
1/15 - scheduled rest day
1/16 - 13.64 with hills
January to date total - 131.47
Goal - 51 to 62 miles per week, per training plan
expected January total - 245 to 251 miles
Today's notes - The training assignment was 10-13 miles with hills. My initial plan was that if we didn't have a snowstorm I'd go run the Spring Forward route (all rolling hills, net downhill for 10K then net uphill for 5K) plus 4 miles of out and back in the Mendon hills. But Thursday at speed work, a friend suggested we do a run around Irondequoit Bay. He knew the route, and doing an around the bay was on my bucket list, and there are hills. So that was decided. Bill said it was about 14 miles, so I cut my cool down short by a mile Thursday to make room for a slightly longer run on Saturday.
We got great running weather at 8 AM; 39° and cloudy, looking dismal, but no rain and 11 mph W wind. It was cool enough to run comfortably. It looked awful, which helps keep the traffic light. My target was to be at a pace between 8:00 and 8:30 per mile. It turned out that Bill wants to eventually do an around the bay at an average below 8:00 per minute, so he was pushing some of the easy sections harder than I liked; but I'm naturally a bit faster than him and currently in better shape for distance, so I outran him going up the hills and either waited or ran a few circles at the top.
Oh, the hills: We start almost down at the shoreline level of Irondequoit Bay; call it the same level as Lake Ontario. We go up to the top of the Niagara escarpment and back down to near shoreline level four times. Bill calls it three and a half hills, because one of the times going up isn't very steep and just keeps going for quite a while; that's the half hill. The last two were HILLS, where I slowed down close to a 10:00 pace because they were so steep. But I did run the hills all the way from bottom to top, even the steep one at mile 12. I thought about Heartbreak Hill all the way up that one.
Total time was 1:50:58, total distance 13.64 miles, for an average pace of 8:08 per mile. The average is in my easy pace range, but the mile splits were all over the place given the terrain. Full mile splits ranged from 7:39 to 8:53. The last 0.64 mile came in at a 7:09 pace; but that was mostly a huge downhill, and I did a stride on the flat road at the very end.
The Sunday through Saturday training week came in at 56.28 miles, versus a target of 56 miles. I feel pretty good about making it come out that close. Cutting a mile off my cool down on Thursday was definitely a good decision.
It's a lot of miles to Boston, and today some of them were hills. I suspect that running the downhills was even more important than running the uphills, in terms of preparing for Boston.
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)0 -
Good luck at your race @moyer566!
Glad to hear you were able to have some pain free miles @skippygirlsmom!
@kristinegift - From the sound of it your foot must be better. Especially with the extra mileage!
Today was a planned 12 mile long run. It has been...FOREVER since I have run that far. The last time I ran that far was November 15th when I ran my last full marathon. It's been speed and short mileage since. Everything showed today. My work to increase pace showed in my pace being a full 2 minutes faster through the first two 4 mile circuits (so I could come inside for water due to the freezing cold outside). My lack of endurance training since November showed through on the final circuit. I felt pretty good to mile 9, and pushed through to mile 10, but after that my legs just didn't have the push any more and my pace slowed down to about 15:00/mile. I think cold may have been a small factor too, I could have probably used another layer on that last circuit. After the 11 mile marker I kept telling myself I can do that last single mile, could do a mile in my sleep, but I was depleted and took a shortcut home making it a total of 11.5 miles.
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
1/14 - 4.6 miles
1/16 - 11.5 miles
40.2 of 50 miles
Upcoming races:
4/9 - Rock the Parkway half marathon (Kansas City, MO)
4/16 - Garmin half marathon (Olathe, KS)
4/30 - BattleFrog 8k obstacle course run (Kansas City, MO)
5/14 - Running with the Cows half marathon (Bucyrus, KS)
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@skippygirlsmom - glad the KT tape helped! No crying is a good thing!
Ran around 11am and it was too darn hot! Said it was only 73 but it felt much more with humidity. Busy weekend but I should be able to get some runs in.
Jan 1 -41 mile bike ride
Jan 2 - 34 mile bike ride
Jan 3 - rest day
Jan 4 - rest day
Jan 5 - 5.25 miles
Jan 6 - 3.3 miles
Jan 7-11 - Sick
Jan 12 - 4.1 miles — finally!!! Felt so great.
Jan 13 - strength training + 1 mile on treadmill
Jan 14 - 5.2 miles
Jan 15 - 5.1 miles; trainer cancelled
Jan 16 - 4.2 miles
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semester is beginning soon and am swamped with work. ugh!
1/1 5.6 miles—street run given the snow and ice on sidewalks. excellent run at 25 F.
1/2 elliptical day, no run
1/3 10.2 — excellent run, slow pace 11:45. But pain in the heels and achilles afterwards. got better with ice treatment!
1/4 elliptical day, no run
1/5 rest day
1/6 6.5 — ran in 28 degree weather. starting to feel 30 degree weather might be pushing it too warm for comfort
My heels, which bothered me after my last run (stretched, iced, and rested) held up quite nicely during today’s run. i guess i should just recognize that every time i push myself a bit more on distance or on speed, i should expect some pain if not planned well enough and if not done in a gradual way.
1/7 3.64 — the run was okay at 10:30 per mile, but the roads were slippery because of some freezing rain. icing helps a great deal with the pain. I still have some pain in my achilles, but doing much better everyday. I took it easy though.
1/9 6.11 —nice group run while snowing lightly!
1/10 crosstraining—elliptical
1/11 4.31 — 6 degree weather @10:50
1/12 crosstraining—elliptical
1/13 5.08
1/14 3.14 — have to say, those compression socks rock! first time user, wow! Did s half hour of elliptical too!
1/15 cross training—elliptical training for 90 minutes. That was good!
1/16 6.08 —
50.68/70
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@cheriesanta - I typically have my upcoming races listed in my distance updates and can search on one of the words in the race names by clicking on the little magnifying glass next to the page links at the top or bottom of the page. It is easier for me than using the notification lists and searching that way.
@MorningGhost14 - let us know how the run experiment works out for you
@Ch1psNQueso - I agree with what has been said about not really needing a training program. I also just increased my distances over time. I really didn't even know about training plans. A friend signed me up for a half marathon when she knew I was managing 10 miles for my long runs and that was my first race. Even if you don't have anyone to sign up for a race with, just find a local one that looks like fun and go for it - maybe a 5k first or a 10k. Runners are a very welcoming group of people and will help you find your way if need be. You may even find others at the race who seem to be going your pace, that you can run with and don't be afraid to tell them it is your first race. If you want to check it out before you sign up for one just find one close by and go and see what it is all about.
@ddmom0811 - glad you are feeling better and back to getting some running in! I'm sorry about your trainer though. I would be really sad if my trainer quit!
@moyer566 - Good luck on your race! Hope you had a wonderful time!!
@kristinegift and @skippygirlsmom - glad both of your injuries are getting better!
@WhatMeRunning - 11.5 while not 12 is still a great run! You will get back to being able to do 12-13 easily again!
No run for me today. I am stiff and sore from my fall last night and my knee is bruised and swollen. I have taken some Aleve and am icing the knees and staying pretty low key and quiet today. I am going to try some gentle stretching or maybe some yoga later today. We'll see how I feel tomorrow. I hope to get in some kind of run if not a long one.
I am also having to work today with meetings and deliverables so even if I felt fine I might not have been able to run anyways - certainly not a long run. I am hoping to be done in time to watch most of the Packers football game (Go Pack Go!!).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
1/11....................REST...............61.50
1/12......................6.00................67.50
1/13......................4.25................71.75
1/14......................5.25................77.00
1/15....................REST...............77.00
1/16.....................14.00...............91.00
Upcoming races:
May 14, 2016 Glacier Ridge Trail Ultra 50K (Portersville, PA)
June 4, 2106 38 Mile NIght Fun Run (Kettle Moraine State Forest, WI)
October 1, 2016 Cloudsplitter 100K (Pine Mountain, KY)
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second 10 miler of the weekend, much faster. Whew.
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Grrr.. Really wish I got a Garmin instead of the Fitbit Charge HR now... I wish I had GPS and my splits on my watch so I didn't need my phone all of the time.. The fitbit isn't waterproof and the amount of times I've now gotten it wet from bathing my kids or doing the dishes.. I swear I will kill it! I don't like how it can't just take one RHR measurement each morning when you wake up, instead it takes it over the entire day and then averages it out.. And because I have the HR turned on, I have to charge it every 2 days or else it tells me the battery is dead! When I looked up how to stop this from happening, it suggests to turn off the HR monitoring! What's the point in owning a Charge HR if you need to turn the HR off to save battery?! Hmm... Anyone else share my frustration?
I was thinking of trying to sell it on a Buy Swap Sell forum yesterday though it was a Christmas gift and I don't want to offend... In all honesty I wish I had done more research before asking for one Eep!0 -
I need to take this advice myself... Over the last few weeks I got a bit caught up on speed intervals and although I got a sub-30 PB for 5km, my shins are paying for it! Think I need to go back to my shuffle for a bit
I slowed my pace and quit trying to be fast, focus on non-stop distance. When I want to walk I just tell myself "you are walking, you can walk all day". It does seem to help. (Until my calf hurts, and I'll walk 0.5-1mile, usually fine after that).
I ran my first Half never being able to run much more than 3 miles nonstop. Something about a race keeps ya going.
lol
@Elise4270 What was your time on that HM by the way.. If you don't mind my asking? I was initially aiming for around 2:38 with My Asics app, though I am thinking I might need walking breaks so maybe it will be more around the 3hr mark0 -
1/1 - 4.0 miles
1/16 - 4.83 miles
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runner_girl83 wrote: »
I need to take this advice myself... Over the last few weeks I got a bit caught up on speed intervals and although I got a sub-30 PB for 5km, my shins are paying for it! Think I need to go back to my shuffle for a bit
I slowed my pace and quit trying to be fast, focus on non-stop distance. When I want to walk I just tell myself "you are walking, you can walk all day". It does seem to help. (Until my calf hurts, and I'll walk 0.5-1mile, usually fine after that).
I ran my first Half never being able to run much more than 3 miles nonstop. Something about a race keeps ya going. lol
@Elise4270 What was your time on that HM by the way.. If you don't mind my asking? I was initially aiming for around 2:38 with My Asics app, though I am thinking I might need walking breaks so maybe it will be more around the 3hr mark
My official HM time was 2:23:50. I was good the first 10-11 miles. I forgot to use my anti chafe stick, so the last few miles would have been faster if my thighs weren't bloody and stinging with each step. I had no real time goal. I knew for the first one, just get it done. Of course, totally stoked it was less than 2:30. I have another in March, I just wanna beat that time.0 -
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
1/13 6.2 miles - 99.9
1/14 10 miles - 109.9
1/15 5.75 miles - 115.65
1/16 15 miles - 130.65
15 miles (10 of them with my Saturday Morning group - Alex made me run too fast, then broke off and did 5 more miles since they were only doing 11). Group waited for me so they could take a picture (they wanted my long arms and picture taking skills).
Then did another almost 5 with Jennifer (ImNoAngel) later on in the day.
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2 miles yesterday and 4 today
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Finished my half-marathon this morning: Museum of Aviation (Warner Robins). Chip times are not yet posted, but Garmin says 2:29:21, and that with a couple seconds before crossing the line, and several seconds after (forgot to hit pause/save). 11:16 average moving pace, so slower than I'd intended, but I finished. Took it easy the rest of the day, 'cause I was feeling pretty sore/achy earlier, but now that's all passed. Not entirely sure whether I'm gonna do that distance again - I'm good for 10, 11 or so, but those last couple miles this morning were ugly.
OTOH - PB time!0 -
Congrats @9voice9! How many more halfs have you signed up for? PB time sounds great!
@runner_girl83 - Funny, but just this morning I was cursing at my phone for constantly rebooting on my run. It rebooted 8 times on my first 4 mile circuit. The issue seemed to be with Strava running while I had my phones data sync disabled and phone set to Do Not Disturb. After rebooting Strava would eventually restart, recover my session and then reboot again shortly after. Now the reason I set my phone like that is because by some stroke of luck on a few recent runs my phone decided to download updates while I was running and reboot. So using a phone + HRM has been strangely unreliable recently.
I will be getting a Garmin watch as soon as I have the extra money for it. Done with phones.0 -
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My Garmin seems to be fading.... wants to die after 4 hours.... so I just ordered a new one with a 10 hour battery life. That should be sufficient.0
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Filling in and holding my place so I don't forget where my list is!
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.
1/13 Rest Day due to dental work...revising the weekly goal down a little, since I won't have quite as much time on my "regular" rest day to make up for this one.
1/14 5.0 @ 12:47 around the lake trail with my dog, who may be toking behind my back--pokey puppy was slow, paranoid (that stroller--it tried to eat me! those loud lady joggers!--they tried to eat me! that nice old man with a cane!--he tried to beat me from 12 feet away!), and generally disinterested in actually *running*.
1/15 6.0 @ 11:00 (and .25 at a walk) on the treadmill...I didn't feel up to strength training since my head was hurting this morning (running seems to make headaches better, but not lifting; it's weird)
1/16 Rest Day
(25/25 for the week)
1/17
1/18
1/19
1/20
1/21
1/22
1/23
(0/25 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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8.5 km up the backside of Misery Mountain Ski Hill. Back in the Deep Freeze. -24C Windchill -31C
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
01/10 –5.0 Km – 93 km – 47.0 Km
01/11 –18.0 Km – 75 km – 65.0 Km
01/13 –10.0 Km – 65 km – 75.0 Km
01/16 –8.5 Km – 56.5 km – 83.5 Km
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DATE...............MILES............TOTAL......Goal 30
1/2.....................2.25...............2.25
1/3.....................2.25...............4.50
1/6.....................2.25...............6.75
1/15...................2.35...............9.10
1/16...................2.35.............11.45
KKL
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January goal 70 miles
1/1 3.69
1/2 4.15
1/3 3.12
1/4 rest
1/5 3.31
1/6 5.59
1/7 rest
1/8 3.00
1/9 heavy duty yard work
1/10 3.27
1/11 3.38
1/12 snorkel 3 hours
1/13 6.39
1/14 rest
1/15 3.12 (and some more heavy duty yard work)
1/16 4.25
@9voice9 Great job on the half!
Total 43.27
Upcoming races:
3/20 Big Island International 1/2 marathon
11/13/16 Las Vegas Rock n Roll 1/2 marathon
Ticker is my goal for 2016 and accumulation to date:
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Goal: 100km
1st 5k treadmill
2nd 5k park run
3rd 12k run
4th 5k walk
5th gym
6th 7k run
7th rest
8th gym
9th 5k park run
10th 10k run
11th 6k walk
12th gym
13th 7k run
14th rest
15th 8km run
16th 11km run
17th 6km walk
Total 81km
Have been away on holidays for the last three days which were throughly enjoyed.
Hubby. "Aren't you going to have a break and sleep in"
Me. "Um, NO".
Nothing better than running while on holidays.
@Stoshew71 Nice photo :-)
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January Goal—will try for 140 km, half marathon Feb 7 and I’m behind in my training
1/6—3.89 km or so…first run after being sick…still congested and a bit sick
1/7—3.40 km—still feeling icky so keeping it short. Just ran around my complex
1/8—5.29 km..about to kill my lungs. Sick of the congestion
1/9—5.01 km
1/10—10.48 km-
1/12—4.55 km skipped 1/11 due to it being cold and rainy
1/13—3.64 km
1/14—5.14 km
1/17—3.30 km after a weekend away0 -
The weather was relatively mild today (-11c with no windchill, very damp) and inspiration just swept me away and I ran outside for the first time since my shin splints healed!
It was great, I was toasty with a pair of go warm leggings altho I might throw on a pair of shorts over top, my thighs were a touch frigid and skin was red. A long sleeve blase layer, with sweater and hood and a windbreaker type jacket. A headband and a buff and gloves I was good to go! My phone did freeze however, lol.
I think (know) it was easier to run outside. I had to slow myself down on a few occasions and I felt that I ran farther, even tho I was outside for the same amount of time I go on the treadmill (i think..dumb phone)
One of my splits said 12'50!
So I didn't die of embarrassment and the hills didn't kill me and if I don't get shin splints and it's not too cold, I'll run outside! But damn I'm cold now, lol.
1/01 - 4.7 walk/run treadmill
1/02 - rest, did a half hour x-country ski
1/03 - 4.5 walk/run treadmill
1/04 - rest
1/05 - 3.7+ (I shut off the treadmill during the run..oops)11 min steady run
1/06 - rest
1/07 - 4.4 ran all the run bits, first time. did two 10 min runs. felt awesome.
1/08 - rest, went for a ski, beautiful sunny winter weather!
1/09 - 4.5 ran all the run bits AGAIN
1/10 - I was a sloth. Ate like I ran a marathon.
1/11 - 4.5 third time i ran all the run bits, must make it true
1/12 - rest
1/13 - 4.5 zombies week6 w1. was challenging! but I ran all the run bits again
1/14 - rest
1/15 - 4.4
1/16 - sloth. more like sloooooooooooooooooththththththththththththththththththth
1/17 - 4.5 zombies week6w3. was not as challenging as 1/15. felt like I could do more, outside run
Treadmill runner for now, following zombies5k. Running at 180spm seems to be keeping the shin splints at bay.0 -
Finished my half-marathon this morning: Museum of Aviation (Warner Robins). Chip times are not yet posted, but Garmin says 2:29:21, and that with a couple seconds before crossing the line, and several seconds after (forgot to hit pause/save). 11:16 average moving pace, so slower than I'd intended, but I finished. Took it easy the rest of the day, 'cause I was feeling pretty sore/achy earlier, but now that's all passed. Not entirely sure whether I'm gonna do that distance again - I'm good for 10, 11 or so, but those last couple miles this morning were ugly.
OTOH - PB time!
Fantastic! Congrats0 -
Finished my half-marathon this morning: Museum of Aviation (Warner Robins). Chip times are not yet posted, but Garmin says 2:29:21, and that with a couple seconds before crossing the line, and several seconds after (forgot to hit pause/save). 11:16 average moving pace, so slower than I'd intended, but I finished. Took it easy the rest of the day, 'cause I was feeling pretty sore/achy earlier, but now that's all passed. Not entirely sure whether I'm gonna do that distance again - I'm good for 10, 11 or so, but those last couple miles this morning were ugly.
OTOH - PB time!
Fantastic, well done!0 -
8.1 miles @ 9:11min/mile today. Almost tripped over running through a group of ramblers who kept weaving oblivious into my path despite me shouting 3 separate warnings
52/60 for the month now. 0
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