The February 2016 Running Challenge
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Yay, I beat my goal for the month! I ran for 5 mins straight tonight, first time ever, up some fairly steep hills too, I'm quite pleased with myself for not giving up.
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@JohnONE29 - God bless you! You are a beast! I struggle to hit 5 on the 'mill without losing my mind. Can't seem to see your photos, though.
@WhatMeRunning - Wow! Your race schedule is ambitious, but looks so fun!
@Elise4270 - Got my orange shirt today, thanks! I love it! Brighter than I expected, but that's good!
@skippygirlsmom - Yay for new shoes! Hawaii packing looks perfect. Are you going to Oahu/Honolulu? Maui?
@shanaber - That is A LOT of bling for a race! Plus, pie!
@ariceroni - Congrats on the PR!
@7lenny7 - Kody is awesome!0 -
February goal—None first 1/2 on February 7…just going to try for as many miles as possible in February
2/2—5.2 ish km—the groundhog wouldn’t see his shadow if he existed here
2/4–3.2 km
2/7—21.09 km—Condura skyway marathon. Didn’t get the time I wanted as I had to walk a lot due to the heat and humidity and hills. Gee…I thought I was trained and ready.
2/17—4.78 km
2/18—4.87 km
2/21—14.12 km
2/23—5.02 km0 -
@JohnONE29 - I'm dying to see the pictures but in my browser (chrome on a mac) I just see two minus signs. I'll try another browser/device to look at them.
@Stoshew71 - thanks for asking because I started it one day and got interrupted and just went back and finished it. It is an excellent read. I especially liked how you said when we plan a HM or Marathon we don't have to go exactly by a book/plan. I'm a by-the-book person and so I have to force myself to "not follow a book". I used to think when dieting if I ate one bad thing, the whole diet was blown. I've finally learned that is not so! But I hadn't really translated that into running until you made me think about it. Thanks! Also, loved that you mentioned that we should really get a good baseline down before we start running hard and your comments on the long run. I'm a math/comp sci person, but I just can't be bothered with doing the math of what % my long run is. And, I have a hard time getting a long run in since I usually only run M-F and bike on the weekends. So whatever I have the time for is what it will be.
Also was amazed to read how quickly you got your mileage up! Thanks for your awesome posts on here and the blog.
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Mo Feb 1: Iowa caucuses…no run
Tu Feb 2: 3.06 miles in the rain.
We Feb 3: REST DAY
Th Feb 4: 3.75 miles.
Fr Feb 5: REST DAY Ellipticals/weights
Sa Feb 6-Tu Feb 9: No run
We Feb 10: 2 miles
Feb 11-17: No run
Th Feb 18: 4 miles. 2 “slow” (12:00-12:30 pace), 2 “fast” (11:00-11:15)
Fr Feb 19: Planned rest day
Sa Feb 20: No run
Su Feb 21: 6.05 miles easy run. 12:14 was the target, avg pace was 12:30..so I have some work to do. Mostly in getting my runs in as I’m supposed to.
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@karllundy Oahu0
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Date Miles today. Miles for February
2/1 7.55 miles - 7.55
2/2 7.4 miles - 14.95
2/3 4.5 miles - 19.45
2/4 7 miles - 26.45
2/5 REST DAY
2/6 16 miles - 42.45
2/7 REST DAY
2/8 10.5 miles - 52.95
2/9 7.5 miles - 60.45
2/9 3.2 miles - 63.65
2/10 6.4 miles - 70.05
2/11 7.5 miles - 77.55
2/12 6.3 miles - 83.85
2/12 3.3 miles - 87.15 <<< Daily double
2/13 16 miles - 103.15
2/14 REST DAY Happy Valentines Day
2/15 8.1 miles - 111.25 << First run of 2 today
2/15 4 miles - 115.25 << Second run of the day. I hate cold rain.
2/16 10 miles - 125.25
2/17 5 miles - 130.25
2/18 11 miles - 141.25
2/19 6.2 miles - 147.45
2/20 16 miles - 163.45
2/21 REST DAY
2/22 8.5 miles - 171.95
2/22 4 miles - 175.95 << Another daily double
Upcoming races:
UAH Spring Road Race 8K - 3/6
Oak Barrel HM - 4/2
Bridge Street HM - 4/10
Cotton Row Run 10K - 5/30
Firecracker Chase 10.2 miler - 6/250 -
Fantastic post Stan!You guys out in Oklahoma sound like you will be having way too much fun together. :-)
Too bad I won't be able to make it.
On another word, just got done posting my new blog about training plans.
http://therunningstan.blogspot.com/2016/02/my-gripes-on-training-plans.html
I was currently planning 10% mileage increases following 80/20 and the 33% long run rule, with cutbacks every 4th week. I am considering rethinking that now.
I know I need a good base building phase this summer to try getting up to 50-60 miles/week and added mid-week long runs and several back to back long runs to try and possibly run a full in October (might drop to a half) followed by a series of back to back half marathons in November (6 over 3 weekends). I planned to add in some tempo/speed workouts late summer after establishing that weekly base along with swapping out 2a-days for the midweek and back to back long runs, mostly because I only have enough free time for all of those long runs in the summer.
Before all of that though... I was looking to get a sub 2:30 half in the Spring. I started in January with a focus on speedwork, then started adding in long runs, and recently building up weekly mileage to get in the 40 miles/week range. I just did 30.4 last week and am looking at 33-34 miles this week. Ramping up as described earlier ar 10% per week, with 80/20 split of speed/tempo and easy pace miles, and 33% of mileage being the long run, building up to 13-14 mile long runs (and cutbacks every 4th week).
After reading this, I am actually second guessing these next few weeks with my plan. Questioning if I should be building mileage alongside speedwork mostly. I have pretty much reached my desired HM pace for up around 4 or 5 miles. Just need to stretch that out really. I'm almost wondering if I should just do base building to 40-50 miles/week before my Spring HM's and as part of that extend my ability to run my target HM pace to 13-14 miles. This would essentially give me a head start on the planned summertime base building.
Very good read and I will be pondering this for a bit.0 -
2/01: 3 miles, easy, 8:36 pace + 45 min x-training + core
2/02: 5 miles, tempo, 8:22 pace + 40 min x-training
2/03: 5 miles, speedwork (4x800m at 5K pace) + 45 min strength training + core
2/04: Off, 45 min x-training
2/05: 4 miles, easy, 8:40 pace
2/06: 5 miles, 3 miles at race pace (averaged 7:43) with warm up/cool down + 55 min strength training + core
2/07: 8 miles, long and easy, 8:39 pace
2/08: 3 miles, easy, 8:40 pace + 45 min x-training + core
2/09: 5 miles, speedwork, (6x2 minutes at 5K pace with 2 minutes recovery jog between)
2/10: 4 miles, easy, 8:54 pace + 45 min strength training + core
2/11: 1 mile, quick, 6:52 pace + 45 min x-training
2/12: 5 miles, easy, 8:45 pace
2/13: 5 miles, speedwork (1 mile/800m/2x400m at 5K pace) + 55 min strength training
2/14: 9 miles, long and easy, 8:34 pace
2/15: 3.5 miles, easy, 8:46 pace + 25 min x-training
2/16: 5 miles, tempo, 8:11 pace
2/17: 6 miles, super easy, 8:57 pace + 45 min x-training + core
2/18: 5.5 miles, speedwork (5x800m at 5K pace) + 50 min strength training + core
2/19: Rest day - preparing for my 5K race tomorrow
2/20: 2.5 mile warm up + 5K race (22:05 - new PR!)
2/21: 11 miles, long and easy + core
2/22: 6 miles, easy + 50 min strength training + core
Total: 106.47 miles
Recap:
Today’s run was a nice, easy 6 miles followed by 50 minutes of strength training. I was pretty happy because it was really sunny out (still only 38 degrees though) and I wore my favorite running tights! It finally feels like spring is just around the corner
Thank you everyone who congratulated me on the PR!
@kristinegift I ran a 22:21 in november 2015 (my old PR) and have been trying to get under 22 since then. I'd probably progress a lot faster if I were doing 5K-specific workouts rather than training for a 10 miler and a HM lol. Hopefully we can both get under the 22 minute mark soon!
@lporter229 I also find 5Ks to be hard to race (though 10Ks are probably the hardest for me!). It's always hard to find that balance of pushing yourself enough but not going out too hard. Go out too fast and you risk fizzling out at the end and getting passed, but start too slow and it's nearly impossible to make up for it in such a short race. Best of luck on your upcoming 5K!
Upcoming races:
2/20 - Mardi Gras Chaser (5K) 22:05, new PR!
3/12 - Leprechaun Leap (5K)
3/20 - Excalibur 10 Miler
3/26 - Chicago Quarter Marathon
4/09 - Chi Town Half Marathon
5/28 - Soldier Field Run (10 miles)0 -
2/3 - 3 miles
2/6 - 4 miles - first ever beach run!
2/10 - 2 miles (actually, this was a brisk walk but I'm gonna count it!)
2/11 - 3.5 miles
2/14 - 2 miles
2/15 - 2 mile walk with the little dog (not counting this below)
2/16 - 2 miles
2/18 - 2 mile walk (not counted)
2/19 - 3 miles
2/20 - 3 mile walk (not counted)
2/22 - 4.3 miles
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@_nikkiwolf_ That first time you run a half marathon distance is special. Yes, 10 miles (~16.1K) is long enough to prepare for a half marathon physiologically; but that mental doubt is always there until you go the distance. Race day will be harder than training, but that's okay. Now you *know* you can run the distance, and that knowledge will make the last 6K or so of the race easier to deal with.0
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February Running Totals (miles)
[1/31 – 14.01 easy with hills]
2/1 – 6.08 easy + 4 strides
2/2 – 9.73 warm up, speed work, cool down
2/3 – 6.30 group run
2/4 – 11.04 long speed work
2/5 – scheduled rest day
2/6 – 15.00 long speed work
Weekly total 62.16 vs. target 62
2/7 – 11.35 easy 1.5 hour
2/8 – 5.96 easy + 4 strides
2/9 – 11.08 warm up, speed work, cool down
2/10 – 6.01 easy
2/11 – 11.75 warm up, speed work, cool down
2/12 – scheduled rest day
2/13 – 22 on inside track
Weekly total 68.15 vs. target 68
2/14 – 12.64 easy 100 minutes
2/15 – 6.06 easy
2/16 – unplanned rest day – Winter Storm Olympia
2/17 – 9.53 long speed work
2/18 – 14 long speed work
2/19 – 4.03 easy instead of planned rest day
2/20 – 10.18 easy + 6 light workout
Weekly total 62.43 vs. target 62
2/21 – 9.83 warmup, 2 x 5K at MP, cooldown
2/22 – 6.10 easy + 4 strides
February total to date – 194.66
Goal – 62 or 68 miles per week, per training plan
Expected February total - 262 to 265 miles
Today's notes – Today was nothing special in the plan, just easy plus 4 strides. It was cold, but not unreasonably cold for February. There was no new precipitation, so I knew the shoulders would be clear for running. Found a couple of patches of black ice, which was to be expected with a freeze after being warm enough to melt down some of the snow. Didn't slip, because I assumed anything black would be ice rather than a puddle. Mostly, I was right.
It was really, really nice to have a routine easy run today instead of a workout. It really helped me mentally to not be working very hard at running today.
Upcoming races:
March 12, 2016 Johnny's Runnin' of the Green 5 mile (Rochester, NY)
March 26, 2016 Spring Forward Distance Run 15K (Mendon, NY)
April 18, 2016 Boston Marathon (Hopkinton, MA)
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@Stoshew71 re: training plans blog post--
I really like most of the points. Especially the point you made that training plans normally do not pick up in a progression (10k fitness to HM training, HM fitness to marathon training) and rather assumes a beginner or "advanced beginner" sort of level. That's why I always make my own plans; there's no reason for me to go back to 10 mile long runs in marathon training when in the "off season" I can run 14-15 no problem! I also agree that that plans are often guides for completion, rather than true racing. Only some people thrive off the run of the mill plans, most will slog through the training and be happy to finish.
The only thing I disagree with is the 25-33% long run during marathon training. Very few people training for a first (or even second, and possibly third) can manage the kind of mileage in which a 20 mile long run would be just 33% of mileage. I'm only just hitting that kind of mileage and I'm on my 4th training cycle. I think that it is better to aim for 33% being those 15-16 milers, which is ~45 mile peak, which is more reasonable for the average marathoner who is training using an open access plan. Most are running too slow to afford the time in their week to run 60+ a week, so I think the 18 and 20 mile training runs are sort of the outliers for that rule and are an exemption. I'd also argue that the 3 hour mark can be stretched to 3:15 or 3:20, but definitely NOT past 3:30. If it is taking someone 3:30 to run 20, then 10 is taking 1:45, so they're used to more time on their feet anyhow. I know my 20 milers -- until last fall -- were always over 3 hours, usually in the 3:10-3:20 range, and I recovered just fine from those. However, my experience is not going to be the same as someone else's, and someone else may have a harder time recovering due to age, experience, etc.
Generally though I like points 8-10 about cutbacks and types of runs and "junk miles." Cutbacks on training plans are sometimes weirdly placed, which is why it's important to note these plans are not set in stone and are more guides than requirements. And there's no such thing as junk miles! It's called "easy" miles, and they're important, as you said! I also try to follow the 80/20 rule (though I slip into 70/30 territory most of the time...), and I still see enormous gains each training cycle with just one speed/hard workout per week.
All in all, great post! And thanks for reposting it, because I did mean to respond to it, but you know how this thread works... real easy to have a post get buried!0 -
February goal 80 miles
2/1 3.8
2/2 4.17
2/3 bad life day
2/4 4.00
2/5 3.82
2/6 preparing a Superbowl Luau
2/7 hosting a Superbowl Luau
2/8 sick
2/9 4.02
2/10 10.00
2/11 rest
2/12 snorkel 3 hours
2/13 3.25
2/14 3.52
2/15 3.34
2/16 rest
2/17 6.48
2/18 3.12
2/19 3.54
2/20 rest
2/21 6.32
2/22 2.12
Total 61.50
@Orphia and @7lenny7 : Thank you
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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2/9 3.84 miles. Total is 14.52----1/3 of the way to goal.
2/11 4.39 miles. Total is 15.08. Getting more fit. 2.5 minutes to recover after pushing myself to 93% max heart rate.
2/15 4.52 miles. Total is 19.6. All on the treadmill with 1% incline.
2/20 8 miles, running outdoors on a local trail. 27.6 miles total.
Very sore hips, esp the right after the 4th miles.
2/22 4.1 miles on the treadmill, needed to work out the soreness after Saturday. 31.7 miles for the month; only need 8.3 miles for my goal of 40 miles.
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Longest run ever today. Was only heading out for a planned 5 miler but my legs felt great. Managed to average 7:30 per mile and finish with a 7:10 mile. Feeling so good about how things have been going. Can't wait for March and warmer weather.
2-1: 3 miles (and 27 on bike)
2-2: rest
2-3: 6.6 miles
2-4: 2.5 miles (and 30 minutes of core work)
2-5: 4 miles
2-6: rest
2-7: rest
2-8: 5 miles
2-9: rest
2-10: rest
2-11: 4 miles
2-12: 5 miles
2-13: 4 miles
2-14: 2.5 miles
2-15: blah
2-16: more blah
2-17: 5 miles
2-18: 4 miles
2-19: 5.2 miles
2-20: rest
2-21: 8 miles
58.8 of 700 -
Thanks all for the race kudos.
Ended up taking off yesterday and just swam/biked to help with the recovery as my legs felt OK. Then I woke up this morning and remembered what DOMS (delayed onset muscle soreness) was as the front of my quads were just killing me. After dropping off my weekend guests at the airport, I squeezed in 7 slow miles this afternoon as I wrapped up laundry, but hope to get in a bit more of a long run tomorrow. As I'm about 10 weeks out from my next marathon, I'm thinking a 15 miler this weekend would be about right, followed by my first 20 miler the weekend after as I'd like to get in 4 of those by my race but with some rest/cutback weeks after each.
2/1 - 4 miles (up/down part of Park City mountain through 2 feet of powder)
2/2 - 5.5 miles
2/3 - 1 miles (pre lifting warmup)
2/4 - 10 miles (7 mile tempo run + 3 recovery)
2/5 - 5 miles
2/6 - 10 miles
2/8 - 9 miles
2/9 - 12 miles (w. 3x15 min @ 7:15/mile pace w. 90 sec recovery)
2/10 - 5 miles
2/11 - 12 miles (8 miles speedwork + 4 mile late recovery run)
2/12 - 1 mile (pre lifting warmup)
2/13 - 10 miles
2/15 - 4 miles
2/16 - 5 miles (threshold run w. 3 @ 7 pace in middle)
2/17 - 10 miles
2/18 - 5.5 miles (w. 10x0.25 repeats @ 5:30/mile w. 30 sec recovery)
2/20 - 15k race (6:39 pace, 89/5500)
2/22 - 7 miles
Total: 125 miles
Goal: 180 miles
Remaining: 55 miles
Upcoming Races:
Half Ironman - Florida 70.3 - Apr 10
Marathon - Pittsburgh - May 1
Half Ironman - Augusta 70.3 - Sep 25
Marathon - Chicago - Oct 9 (if accepted)
Ironman - Florida - Nov 5
@mobycarp - I guess Saturday's 15K was a good way to figure out my lactic threshold pace. 6:39/mile it is...0 -
Recovery run for me today. My body was tired after the HM on Saturday and an entire day on my feet at the agility trial with Hobbes the Vizsla so I took it pretty slow. I am so busy at work I haven't had much time to read or respond to what I have read but it looks like most everyone is doing well this month!
This was me on my run today
https://www.youtube.com/watch?v=0AnfFAMR09Q
Date..........Miles.........Total
02/01.......4.15..........4.15 - Treadmill run at the hotel
02/02.......0.00..........4.15
02/03.......3.55..........7.70 - Treadmill run at the hotel
02/04.......0.00..........7.70
02/05.......4.12........11.82 - Yay for running outdoors!
02/06.......0.00........11.82
02/07.....13.20........25.02 - Surf City HM
02/08.......4.50........29.52 - + Agility
02/09.......6.10........35.62 - +Strength Training
02/10.......0.00........35.62
02/11.......4.32........39.94 - +Strength Training
02/12.......0.00........39.94
02/13.......7.22........47.16
02/14.......2.00........49.16 - Dog Beach Valentine run
02/15.......0.00........49.16 - + Agility
02/16.......5.18........54.34 - +Strength Training
02/17.......0.00........54.34
02/18.......5.34........59.68 - +Strength Training
02/19.......0.00........59.68
02/20.....13.34........73.02 - Divas HM
02/21.......0.00........73.02
02/22.......4.54........77.56 - + Agility
These are my upcoming races, let me know if you are going to be running too:
*****No Races Scheduled (for now)*****0 -
_nikkiwolf_ wrote: »@Orphia Lovely wildlife photos. And congrats on the new 5k PR! I'm sure you'll do great in your race next weekend! I'd rest completely the day before, and no more than a short easy run (if any) two days before. And follow @Elise4270 suggestion to have some pie - if not before the race, then have some waiting for you at home for afterwards :-)
Thanks, @_nikkiwolf_
Congrats on your HM+ distance! That's brilliant!0 -
Feb 18, Thursday. Swim lessons and complete packing for my weekend HM.
Feb 19, Friday. After work load for 5 hr Drive to Hypothermic HM city. Running Gear Check, Casual Cloth Check, Computer/Smart phone - woops left behind inside rear door of house. 3 days and 140 posts later.
Feb 20, Saturday 10:00 am Half Marathon. A road race through a North East City neighborhood. Starting at the Highlands Golf Course - 8 km loop then past the Start/Finish for a 2.55km loop and repeat. Which means you pass the Start/Finish Line area 3 times before finally running back through the arch to finish. That 3rd time past the finish area was pure torture as you just wanted to make a hard right turn and call it a day.
The weather was actually too nice. Started out at -2C and west wind. Finished off at +7C and a very warm south wind. At this time of year that is a huge change. Started in Running Tights, Short sleeve Base Layer, Long sleeve top, Wind Breaker shell, Gloves and Ear Band. Finished in the Running Tights and Short sleeve top. The course has you looping past the start area at the Highlands Golf Course Parking Lot so when I went by I would just throw the gear I had stripped off at a clear spot under a tree ( lots of runners were dropping layers) and picked it up at the end of the race.
I am the definition of Consistency. Chip time 2H:12m:00. New PB
My previous Half Marathon 2 weeks ago 2H:12m:59secs.
I finished 185 of 416 participants and In my Age Group I was 8 out of 11.
I latched onto the 2:05 Pace Bunny ( that's what she called her self so don't shoot me ) I was doing good until between km 17 and 18 and my legs started to turn into Spaghetti, just started to Power out and loose technique and I could not stay with them. At the end of the race - before the Post Run Brunch I felt absolutely destroyed/beat ; There was one 26 year old Lady in our group of seven who made the trip and she said that was how she felt also. Might have had something to do with us doing a Pub Walk through Downtown Edmonton the night before. Too much Beer, Too many Varieties of Beer, lack of sleep and the associated Dehydration was the major cause. I am not a drinker so 3 beers in a 4 hour outing was over indulgence for me. Also running 2 Half Marathons with only 2 weeks between them is not recommended in any Training Manual that I have read.
02/01 – 0.0 Km – 140 km – 150.8 Km
02/06 – 9.0 Km – 9.0 – 131 – 159.8 Km
02/07 – 21.1 Km – 30.1 - 109.9 – 180.9 Km 2H:12m:59secs
02/08 – 6.0 Km – 36.1 - 103.9 – 186.9 Km
02/10 – 8.0 Km – 44.1 - 95.9 – 194.9 Km
02/13 – 9.0 Km – 53.1 – 86.9 – 203.9 Km
02/14 – 6.0 Km – 59.1 – 80.9 – 209.9 Km
02/17 – 6.0 Km – 65.1 – 74.9 – 215.9 Km
02/21 –21.1 Km – 86.2 – 53.8 – 238.0 Km 2H:12m:00
Don't think I will make my 140 km goal as I need a few recovery days which leaves me less than 5 days to do 53.8 km.0
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