The January 2016 Running Challenge
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@Stoshew71 - love the story and all the press the race bandit pup is getting! It is great!!
It is great that a dog is making a small local race that is raising money for a HS XC team so nationally famous.
But the story that is not making so strong is that in the very same race, an 8 year old boy set a single-age world record for the HM distance. Grattan O’Neill finished 12th in 1:38:22.
http://runningmagazine.ca/eight-year-old-sets-wr-at-same-alabama-half-marathon-as-ludivine/
I've run in races before "with" (LOL) Grattan and his dad before, he's amazing, very humble when you talk to him after a race. Sweet kid.0 -
I really love reading all your posts. I enjoy hearing about the struggles, the challenges and the excitement. How can I not imagine the day I feel like running for 10miles and just happen to do 15 instead? Or taking my insane schipperke with me for a run, or worrying about not being able to run for medical reasons.. Just saying, I read 'em, thanks for posting
I was freezing when I got home from work this AM, and hungry and kinda sore...and the dog wouldn't come back in, the fire was out and i was freezing, and it was freezing outside too...windy..i hate the wind and the sun wasn't even out. I knew that if I went out for a run I would be cutting it close to go into town to pick up my daughter, my son could do it but of course he wasn't answering his phone...and i was freezing so I wasn't going running today. Nope. Really not feeling it. And I was hungry and freezing and sore.
So..why on earth did I change into my running gear. Dunno, did it tho, ran, felt awesome as usual. The sun did come out and yes, it was still cold-10c(19f). For about 4 minutes 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 sloooooooooooooooootttttttthhhhhhhhhhhhhhhhhhhhhhhhhhhhhhh
1/17 - 4.5 zombies week6w3. was not as challenging as 1/15. felt like I could do more, outside run
1/18 - shoveling. x-training?
1/19 - 4.3 week7w1 went good. treadmill run, -25c outside with windchill. I hate the wind.
1/20 - wonderful x-country ski in the back 40
1/21 - 4.2 outside miles
1/22 - nice long x-country ski. wore out the dog.
1/23 - 4 miles I think, phone froze up
1/24 - rest
1/25 - 4.2 zombies week8w1. I DID the 20 min run!
1/26 - nice fast x-country ski, probably my last as the temps are so warm all the snow has melted!
1/27 - 4.5 all pavement, no slush or snow, touch of ice
Following zombies5k. Running at 180spm seems to be keeping the shin splints at bay.0 -
3.1 miles for lunch puts me over 200 for January I love running. 0
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Date Miles MTD ------ ----- ----- Jan 01 6.5 6.5 Jan 02 5.1 11.6 Jan 03 5.6 17.2 Jan 05 3.3T 20.5 Jan 07 3.4T 23.9 Jan 09 8.2 32.1 Jan 10 6.2T 38.3 Jan 13 4.2T 42.5 Jan 15 8.2 50.7 Jan 18 11.3 62.0 Jan 20 4.1T 66.1 Jan 21 4.4T 70.5 Jan 23 8.2 78.7 Jan 24 4.9T 83.6 Jan 26 5.1T 88.7 Jan 27 6.3 95.0
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Goal of 75 Miles for January
1/3 – 3.87 Mi
1/5 – 4.24 Mi
1/7 – 5.32 Mi
1/10 – 3.49 Mi
1/11 – 6.87 Mi
1/16 - 3.47 Mi
1/18 – 5.88 Mi
1/22 – 2.99 Mi
1/23 – 5.43 Mi
1/25 – 5.58 Mi
1/27 – 5.02 Mi
Progress toward Goal 52.16/ 75
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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
1/17 3.05
1/18 rest
1/19 3.00
1/20 5.51
1/21 rest
1/22 3.20
1/23 the last of eight long work days and I just came home and sat......
1/24 6.25. On the treadmill. On the lanai. Overlooking the ocean. Watching football. Life is good....
1/25 2.76
1/26 snorkel 2.5 hours: Flounder---I only saw him 'cause he moved:
1/27 3.25
Total 70.29
@shanaber : yes, 40 foot waves on northshore Oahu: yesterday's snorkel was a bit choppier than I am comfortable with, but I was on the east shore, so only 4-5 footers. No rain in the last 10 days (that is bad, as our water supply comes from rain roof runoff!)
@skippygirlsmom If you are anywhere near Big Island on the 7th, please join our superbowl luau: kalua steamed pig and turkey, guacamole from my avocado crop, and bigscreen tv outside on the lanai: the ONLY way to watch superbowl!
@3dogsrunning beautiful pic (tho it makes my toes curl from the imagined cold.....).
Upcoming races:
3/20 Big Island International 1/2 marathon
6/26 SHEPower Virtual 1/2 marathon
11/13 Las Vegas Rock n Roll 1/2 marathon
Ticker is my goal for 2016 and accumulation to date:
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I got in 5.2 miles over lunch (scheduled for 5). It was a beautiful day out, upper 40s and sunny, light wind. But I just wasn't feeling it. I struggled a lot trying to get into the groove, but just never really got there. Pace didn't suffer, so I know it was all mental. Maybe has to do with me working until 9pm last night (I went in at 7:30am, for the record). Hopefully, tomorrow will feel more natural.
107.1 of 145.1 miles completed. Definitely won't hit goal--will be about 5 miles short, I think.0 -
@runner_girl83 congrats on passing your goal! And well done on the 15 km. Pleased to hear your shins are doing well!
@rune1990 great story! Well done on getting out there in the cold. And almost to goal, too. You have done great this month!
@JohnONE29 super! Over 200 for the month!
@vandinem almost to goal as well!
This is an exciting part of the month, isn't it?0 -
http://blog.runkeeper.com/2886/the-magic-of-run-walk-run-a-qa-with-jeff-galloway/
I have been doing this on some of my longer runs and find it works a treat! For anyone new to running, or anyone dealing with injury.. This is a great way to run and limit injury or pain. I use this method when my shin splints are flaring up and it helps my legs recover faster 0 -
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
1/4 10 @ 12:00 on the treadmill
1/5 3 @ 11:14 on the treadmill and strength training
1/6 Rest Day
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)
(30/30 for the week)
1/10 Rest Day
1/11 10.75 at 11:46 around the park trails.
1/12 3.25 @ 11:27 on the treadmill. Plus strength training.
1/13 Rest Day
1/14 5.0 @ 12:47 around the lake trail
1/15 6.0 @ 11:00 (and .25 at a walk) on the treadmill
1/16 Rest Day
(25/25 for the week)
1/17 Rest Day
1/18 5.25 (8K race) at the lake @ 11:14
1/19 3.25 @ 10:44 on the treadmill and strength training
1/20 12.5 @ 11:45 on the treadmill
1/21 Rest day
1/22 2.5 miles @ 13:00 around the neighborhoo
1/23 Approximately 3.25 @ some indeterminate speed near 5 mph on the prehistoric treadmill in my basement
(26.75/25 for the week)
1/24 2 hours of snow shoveling...aka "rest day"
1/25 Approximately 5.0 @ ~11:40 on the treadmill (binge watching Arrow--Good show!)
1/26 Approximately 5.25 @ ~11:40 on the treadmill...more Arrow. Don't know if I'll get a long run this week. I *never* want to run 12 miles on a treadmill *ever* again!
1/27 Approximately 3.25 @ ~11:40 on the treadmill. May try to run again tonight to get a few more miles in.
1/28
1/29
1/30
(13.5/30 for the week)
Upcoming Races:
February 14: Run Your Heart Out 5K, Fairfax, VA
February 21: Disney Princess HM, Orlando, FL
(Can't do my March races because I need to have surgery March 4.
)
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@runner_girl83 Look at you reaping the rewards of all those long, slow miles! I always have to rein myself in on rest days, too...wanna run!
@shanaber I'm glad your recovery won't have you out for as long as you feared. I'm supposed to have a mass removed from a...sensitive spot...at the beginning of March and I'm quite honestly terrified of how long before I can get out and run again. Doctor said 1 week barring any complications. I'm praying that is all it is! I need to find a race far enough away that I won't be worried I won't be ready, but close enough that I'll be willing to get back on the horse, if you will, even if it hurts a little.
@instantmartian I'd love to meet up with you--and your friend and her son. Disney has always been a place where we can find things to do as a family, and my son loves it there even though he doesn't really like rides at other amusement parks. He's a dinos/trains/pirates kid. He likes Stitch, too, just like his Mama. I'll be there from the 18th until the end of the day on the 22nd. We're planning on Brunch at Rainforest Cafe after the race and spending the day at Animal Kingdom--which has both elephants and dinos. Oh...and if you get a chance, go visit the T-Rex cafe in Downtown Disney for your dino loving guy. It's awesome!
Also, I'm with you on not being very Princessy. I am going to do a "Tangled" costume, but I'd much rather do a Superheroes or Star Wars run. If I ever do another Run Disney event, I want to go to Disneyland. I am devoted to Disney World, but my first Disney experience was Disneyland at 6 years old and it holds a very special place in my heart!0 -
2 miles yesterday and 5 today. My 5-miler went a lot better today than it did last week. I am starting over with my goal of getting 5 miles within an hour and I am 7 minutes away. I have been hitting the weights a bit harder lately and my legs have definitely been feeling it so I am ok with it taking a bit to get down.
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How are you tracking your mileage? Are you separating or keeping it all together. I keep telling myself I'm thinking to much about the little things but doing c25k I struggle with how to track it.runner_girl83 wrote: »http://blog.runkeeper.com/2886/the-magic-of-run-walk-run-a-qa-with-jeff-galloway/
I have been doing this on some of my longer runs and find it works a treat! For anyone new to running, or anyone dealing with injury.. This is a great way to run and limit injury or pain. I use this method when my shin splints are flaring up and it helps my legs recover faster0 -
6.14 km this morning @ 7.33 min/km; Av HR 133; max HR 154.
1 Jan 13.4 km (long run)
2 Jan Rest
3 Jan 6.3 km
4 Jan 5.4 km
5 Jan Rest
6 Jan 8.3 km
7 Jan 5.3 km
8 Jan Rest
9 Jan 15.3 km (long run)
10 Jan Rest
11 Jan 6.1 km
12 Jan 8.3 km
13 Jan 6.15 km
14 Jan 6.15 km
15 Jan Rest
16 Jan 10.4 km (cutback week)
17 Jan Rest
18 Jan 6.16 km
19 Jan 6.18 km
20 Jan 10.03 km
21 Jan 6.15km
22 Jan Rest
23 Jan 18.28 km (long run)
24 Jan Rest
25 Jan 6.16 km
26 Jan 10.05 km
27 Jan Rest
28 Jan 6.14 km
Total: 160.25 / 150 km
All my training is slow and easy because increasing mileage for my first marathon in July.
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I realize you didn't ask me but thought I might chime in (I had no run today and I'm itching to post I guess).How are you tracking your mileage? Are you separating or keeping it all together. I keep telling myself I'm thinking to much about the little things but doing c25k I struggle with how to track it.
For the most part I track it all together. If I walk parts of my long runs or races I count it all as part of the run. I admit that earlier on I had trouble with counting it all together as I was trying to increase my distance. But truth be told it is no difference. The only change is how much I can do before I have to walk. If I know I am being a wimp though, that is a whole different thing. In that case I have to stomp on the wimp and get to running.0 -
2/1 - 5k
3/1 - 7k
5/1 - 1k walk
6/1 - 3k
7/1 - 2.5k
9/1 - 7k
10/1 - 5k intervals
12/1 - 2k walk
13/1 - 1k
14/1 - 5k
16/1 - 7k
17/1 - 5k
18/1 - 1k
21/1 - 6k
23/1 - 8k
24/1 -6k
25/1 - 1k fastest ever
26/1 - 2k not as fast as 1k but fastish
27/1 - 4k
78.5/80
Nearly there! Will have a couple of rest days - really felt it tonight and lower back a bit sore from some upper body training and hills.
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WhatMeRunning wrote: »
I realize you didn't ask me but thought I might chime in (I had no run today and I'm itching to post I guess).How are you tracking your mileage? Are you separating or keeping it all together. I keep telling myself I'm thinking to much about the little things but doing c25k I struggle with how to track it.
For the most part I track it all together. If I walk parts of my long runs or races I count it all as part of the run. I admit that earlier on I had trouble with counting it all together as I was trying to increase my distance. But truth be told it is no difference. The only change is how much I can do before I have to walk. If I know I am being a wimp though, that is a whole different thing. In that case I have to stomp on the wimp and get to running.
^^ This! Sometimes I run/walk of my long runs - I could it all as my run!
I use the run/walk option on my Garmin watch - It beeps at me to run for 4 mins.. Then it beeps again to tell me to walk for 1 min. You just go for as long as you want basically.
For those without watches with a run/walk function - Runkeeper Pro offers the Galloway 4:1 method - So you run the app, it tracks your distance using GPS and beeps at you so you know when to run or walk... But I think it costs around $10 a month .. so Just depends if you want to pay that.
Otherwise, do a search on your play store or itunes (phone app) for an interval app - Tell it you want to run for 4 mins/walk 1 min... it should work in much the same way! You may have to run a GPS app in the background (Endomondo, Runkeeper, Map My Run etc.) to track your distance, if the interval app doesn't do that for you though
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I suppose I should mention I'm not using the Galloway method. But I've seen many at half and full marathons running and walking when the beeps sound on their phones. I'm betting it's all logged as one run for them.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
1/11: 5.8 miles with "Joe-to-Go" crew
1/12: Rest day
1/13: 4 miles treadmill (am), 7.1 miles with Wednesday crew (pm)
1/14: 6 miles (am), no second run :[
1/15: Rest day
1/16: 7 miles with Saturday crew
1/17: 10 miles
1/18: 6 miles with "Joe-to-Go" crew
1/19: Rest day/final finals day
1/20: 4 miles (am), no second run
1/21: No AM run, 7 miles with Thursday crew (pm)
1/22: 14 miles
1/23: SNOW DAY!
1/24: 9 miles
1/25: 6 miles
1/26: Rest day; sample Pure Barre class in evening
1/27: 5.5 miles (am), 10 miles (pm)
Really great run this afternoon as well! Was jamming up and down the hills. Stuck to the streets quite a bit since some of the sidewalks were pretty slushy. I meant to take this run easy (8:30-8:45 pace) but ended up pacing 8:16 with a 6:59 mile at the very end (thank you, gigantic down hill to my apartment!). Uphill miles were usually 8:40-8:50, and downhills and flats were 8:10-8:20. Felt really strong. May use this as my speedwork for the week instead of trying to push real hard tomorrow morning -- though if I'm on the treadmill, some kind of speed work is gonna happen a) to beat the 60 min cut off and b) so I'm not bored to death.
Plus: gotta give props to the Grilled Cheese + Chicken I got at Panera to eat on my walk home; ate that and ran 45 minutes later... then had a fantastic run. I must have a stomach of steel
Upcoming races:
4/3: Caesar Rodney HM
5/1: New Jersey Marathon
6/12: Race and Ride Cedar Point HM (maybe)0 -
I need advice.
My IT Band is continuing to act up. My last run was 6.03 miles on Saturday. I skipped Monday's scheduled 3 for the extra rest day. I've been icing it and eating lots of motrin. Tonight is my first night with a running group. I can chose the short loop at 2.5 miles or I can go longer.
The question is...should I go for the run, skip the run, do a walk instead? (that hurts too, but not as badly) And I am willing to get intervention for it at this point, do I go to my GP or straight to a PT, a massage therapist, or is there someone else I should see?0 -
Beem busy the last few days but I will make sure I hit this goal. Not sure what to do about February. I kind of want to go with 100 to push myself but I'm scared of 25 miles per week.
1-2: 3 miles
1-4: 3 miles
1-6: 3 miles
1-7: 3 miles - 25 minutes of stairs
1-8: 4 miles
1-10: 3 miles - 30 minutes of stairs
1-12: 3.5 miles
1-13: 3.5 miles
1-14: 3.7 miles
1-15: 5 miles
1-17: 3.5 miles
1-18: 3 miles
1-19: 3.1 miles
1-22: 6.3 miles
1-23: 4 miles
1-25: 3.1 miles
1-27: 3 miles
Goal: 62 of 700 -
I need advice.
My IT Band is continuing to act up. My last run was 6.03 miles on Saturday. I skipped Monday's scheduled 3 for the extra rest day. I've been icing it and eating lots of motrin. Tonight is my first night with a running group. I can chose the short loop at 2.5 miles or I can go longer.
The question is...should I go for the run, skip the run, do a walk instead? (that hurts too, but not as badly) And I am willing to get intervention for it at this point, do I go to my GP or straight to a PT, a massage therapist, or is there someone else I should see?
@Virkati Go to the run, but don't hesitate to turn around if it hurts. No reason to go through 2.5 miles of agony. I would go to a PT, because they can analyze it and give you rehab exercises on the spot -- unless your insurance requires a GP referral for a PT for coverage.
With IT band problems, I've always found it useful to do glute work, as IT band problems are rarely a product of a knee problem. I usually do supermans but rather than lift my arms, I put my hands on my butt and do each leg in isolation to make sure my glutes are doing the work instead of my hammies. A bit of rest and a couple days of glute stimulation, and my IT band usually settles down. But IT bands are fickle things and two people rarely have the same underlying cause; just thought I'd throw that out there!0 -
@Virkati - Probably no one good answer unless you see a PT (don't bother with GP for these sorts of things). I had IT band issues towards the end of my first HM that persisted into my training a couple months later for a HM series. The root cause is ultimately tied to muscle strength in your hips, glutes, core and upper legs. In later stages of running your form may deteriorate if you do not have enough strength in these areas and case stress on your IT band. Very common these days as almost everyone has desk jobs or sits more than people have done forever and ever (I have a full time desk job, all my life in fact). What cleared it up for me was doing runner specific strength exercises, particularly focusing on glutes, core, and everything legs basically. Originally this was very, very similar to my routine (without the resistance bands though) and it worked wonders.
https://www.youtube.com/watch?v=ydcy3dPf__M
As I did these, after a few weeks I noticed that I could tell I was running stronger still at later points in my run and could start to notice when my form shifted due to various muscles getting tired. That also affected my pace in those later miles, particularly uphill. You'll likely feel yourself pushing off more with your glutes when going uphill. I know I sure noticed it. 0 -
I need advice.
My IT Band is continuing to act up. My last run was 6.03 miles on Saturday. I skipped Monday's scheduled 3 for the extra rest day. I've been icing it and eating lots of motrin. Tonight is my first night with a running group. I can chose the short loop at 2.5 miles or I can go longer.
The question is...should I go for the run, skip the run, do a walk instead? (that hurts too, but not as badly) And I am willing to get intervention for it at this point, do I go to my GP or straight to a PT, a massage therapist, or is there someone else I should see?
If you got sharp pain that makes it impossible to run your normal gait, then stop and proceed to your medical professional. Prefferable someone that is an expert in this area (not a general practictioner) and someone who is runner friendly. Bonus points if they are runners themselves.
You may want to seek a professional PT or coach, or even running store to analyze your gait to see if it is contributing to IT band issues. Things like shorter quicker cadance and the ole squeeze an imaginary quarter between your butt cheeks (helps you engage your glutes) as you run has seemed to work for many.0 -
@Virkati I second the notion that the best thing you can do for your hips is to make them stronger...which happens in the "gym" not on the road. (Figuratively--you can do all sorts of exercises at home). The two things that helped my hip issues were slowing down how quickly I was adding miles (I was always slow, lol) and doing lots of clamshells/donkey kicks/etc. (ETA: I'm noticing residual weakness again in my legs at 10 miles or so--so I need to put more time in there, again).
On that note, @Ch1psNQueso, you are doing awesomely, and I am amazed at how much you've added and so quickly! I'm assuming you were really fit before. That said, I don't think I'd just tack on 25-30 extra miles in a month. Or I should say--I *did* tack on 25 extra miles and regretted it. @Stoshew71 suggests not adding more than 25% of your miles each week, and I think it's a good point. Now, I'm middle aged, and was never fit, and I'm still 20 lbs heavier than I should be, so take what I have to say with a grain of salt, but I found that the jump from 3 mile runs to 5 mile runs most days has taken a long time to adapt to--both in terms of fitting the running times into my weekly schedule, but also the corresponding increase in my long runs has been really, really, difficult. So, anyway, my two cents...take it slow and you'll be going farther and faster, well...faster than if you hurt yourself discovering the limits of your newfound super powers. 0 -
5BeautifulDays wrote: »@Stoshew71 suggests not adding more than 25% of your miles each week
Actually, the rule of thumb is no more than 10% of weekly miles each week.
But there are those that say there is no backing behind this. Some can handle more and some can handle less.
There are also some that add 1 mile each week.
Jack Daniels goes by, however many days (or workouts) you run each week, add that many miles; but hold that new mileage for at least 4 weeks before attempting adding more mileage.
https://www.youtube.com/watch?v=wnEI8MPVOas
EDIT:
Here is another viewpoint on increasing mileage:
https://www.youtube.com/watch?v=NuxmCA3_EUI 0 -
1/1......3.68
2/1......5.20 walk
3/1......5.70
4/1......0.5
5/1......2.17
6/1......rest
7/1......5.10
8/1......rest
9/1......4.3 treadmill walk.
10/1....9.47
11/1.....Travel Dr appt
12/1.....lazy
13/1.....5.51
14/1.....3.31
15/1.....6.28
16/1.....rest
17/1.....6.05
18-19/1....I didn't run? No idea where those days went.
20/1.... Steroid shot #2
21/1......5.78
22,23.....Nada
24/1......11.21
25/1.....3.89
26/1.....Rest
27/1..... 6.26
84.41/100+ Miles
Upcoming races:
02/06/16 Hot Chocolate 15K Dallas
03/19/16 Rock N Roll 5K Dallas
03/20/16 Rock N Roll Half Dallas
04/24/16 OKC Memorial undecided distance
Run the year 2016 84.41/20160
This discussion has been closed.
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