March 2016 Running Challenge
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@Elise4270 - Nice! Although you might be careful not to mess up the adhesive by doing that too much.
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Morning run was great. Felt very easy. Here's my conundrum. I'm feeling like going for another run. Do speed work .5 mile fast, .5 mile slow/recovery, for 5k. Problem is have my normal recovery run tomorrow...3.5 miles. Is it ok to do some speed work this afternoon?0
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WhatMeRunning wrote: »@Elise4270 - Nice! Although you might be careful not to mess up the adhesive by doing that too much.
Lol! Just a little tongue action for the bumper sticker. I hid them I'm my trunk so DH won't be suspicious. They seem to be a good shoe for me, thank heavens. Been eyeing a new trail, may break them in tomorrow.
There's a free trail run in a few weeks. Free grub and all the distance you want, 10k to 50 miles. Think I'll register for the half. Oh no I wont- my work weekend. Boo.
.http://www.danmanrun.com0 -
3/1: Rest day
3/2: 12 miles (am), 5 miles (pm)
3/3: 7 miles speedwork (am), 6 miles with Thursday crew (pm)
3/4: Rest day
3/5: 7.3 miles
3/6: 15.2 miles
3/7: 6 miles with Joe to Go crew
3/8: Rest day
3/9: 12 miles (am), 5 miles (pm)
3/10: 8 miles (am), 6 miles with Thursday crew (pm)
3/11: Rest day
3/12: 5.6 miles (2.5 mile warm up and 5k race)
3/13: 18 miles
3/14: Impromptu rest day
3/15: 6 miles (am), 8 miles (pm)
3/16: 10 miles (am), 7 miles with Wednesday crew (pm)
3/17: DC mini-vacation
3/18: DC mini-vacation
3/19: 7.2 miles
3/20: 20 birthday miles!
3/21: 6 miles with Joe to Go crew
3/22: Rest day!
3/23: 10 miles (am), 6 miles (pm)
3/24: 8 miles speedwork (am), 6.1 miles with Thursday crew (pm)
3/25: 1 mile, 3 pairs of shorts!
3/26: 8 miles - NJM course preview!
Went down to Long Branch today to meet up with people from the Pacers store to run 8 miles on the New Jersey Marathon course. We did 4 miles out and back from nearish the finish, and scouted out the finish line. The race ends on 1.5-2 miles of boardwalk, so it'll be nice to know on race day which building marks the actual end of the race. We also ran the second half against a headwind, which is likely to happen on race day, so it was good practice both physically and for pre-race visualization exercises (which I highly endorse!). The course is pretty darn flat -- the biggest hills are only 40 feet of gain -- so we Princeton folk who are used to running many hills ran much faster than we thought we would! I paced 7:58 and left all the guys eating my dust when I smoked them with a 7:23 final mile
Oh and to end the shorts crisis saga: I tried the Oiselle distance shorts and they did not turn into running short undies (yay!!) and I didn't chafe (thanks, Vaseline!), so I think I may be training in these for April and wearing them on marathon day! I ran with my IDs and a chapstick and my car key in the side zip pocket and my phone (in a baggie) in the rear zip pocket and it was all very comfortable. Yay! Though I will say, letting a breeze come up under the shorts and touch my butt was very weird; I haven't worn loose-leg shorts since high school, MAYBE early college. That was something to get used to -- and to assure myself that while the air was touching my butt, no one behind me could actually SEE my butt, lol!
Upcoming Races:
3/12: Run O' The Mill 5K: New PR! 21:55
4/3: Caesar Rodney HM (Wilmington, DE)
4/16: River Horse 6K (Ewing, NJ)
5/1: New Jersey Marathon (Lots of towns, NJ)0 -
3/01: 3 miles, easy (am)
3/01: 6 miles, 2x1 mile at LTP (7:30) then 800m @ 5K pace (pm)
3/02: 6 miles, easy
3/03: 5 miles, 5x800m @ 6:45 pace with 400m recovery jog between
3/04: 5 miles, easy
3/05: 6 miles, easy
3/06: 13.1 miles, long and easy
3/07: Off, have the flu
3/08: 4.25 miles, easy
3/09: 5 miles, easy (am)
3/09: 5 miles, easy (pm)
3/10: 4.75 miles, 3x800m @ 6:45 pace + 2x400m @ 6:30 pace with 400m recovery jog between
3/11: 5 miles, super easy
3/12: 2 miles, warm up
3/12: 5K race, 23:27
3/13: 9 miles, easy with strong finish
3/14: 5 miles, easy
3/15: 5 miles, 1.5 miles at LT pace (7:40)
3/16: 5 miles, easy
3/17: 5 miles, 3x1/2 mile @ 7:00 pace with 1/2 mile recovery
3/18: Off, rest day
3/19: 3 miles, easy with quick finish
3/20: 10 mile race, 1:19:39
3/21: 4 miles, easy
3/22: 5 miles, easy
3/23: Off, rest day
3/24: 6 miles, easy (am)
3/24: 4.5 miles total, 2 miles @ 7:40 pace (pm)
3/25: 4 miles, easy
3/26: 6.55 mile race, 49:44 (7:36 pace) + 1 mile warm up
Total: 146.92 miles
Overview:
Had another awesome race today! It was the Chicago Quarter Marathon (6.55 miles), but I really thought of it more as a 10K plus a little bonus haha. My goal was under 50 minutes; official time was 49:44! So I am right on track for a running a 1:40 half in 8 weeks. I was the 5th female overall and 1st in my age group, which was pretty exciting! And my 10K split was 47:03, which is a new PR for me! Overall, a great race
Races I'm registered for:
03/20 - Excalibur 10 Miler 1:19:39 - PR and 2nd in my age group!
03/26 - Chicago Quarter Marathon 49:44 - 10K PR of 47:03 and 1st in my age group!
04/03 - Shamrock Shuffle (8K)
04/09 - Chi Town Half Marathon
04/24 - Ravenswood Run (5K)
05/22 - Chicago Spring 13.1
05/28 - Soldier Field Run (10 miles)
10/09 - Chicago Marathon
11/27 - Space Coast Half Marathon0 -
Date Miles today. Miles for March
3/1 7.25 miles - 7.25
3/2 4 miles - 11.25
3/3 9 miles - 20.25
3/4 3.5 miles - 23.75
3/5 6.2 miles - 29.95
3/6 2 miles - 31.95 << race warm-up
3/6 5 miles - 36.95 << 8K race
3/7 6.2 miles - 43.15
3/8 8 miles - 51.15
3/8 4.1 miles - 55.25 << daily double
3/9 6.2 miles - 61.45
3/10 8 miles - 69.45
3/10 4 miles - 73.45 << another daily double
3/11 6.25 miles - 79.70
3/12 16.25 miles - 95.95
3/13 REST DAY
3/14 10.75 miles - 106.7
3/15 8 miles - 114.7
3/15 4.1 miles - 118.8 << daily double
3/16 6.6 miles - 125.4
3/17 9.35 miles - 134.75
3/17 4 miles - 138.75 << lunch time daily double
3/18 6.2 miles - 144.95
3/19 15.15 miles - 160.1 << 2,297 ft. elev of trail running
3/20 REST DAY
3/21 6.65 miles - 166.75 << sore Monday morning
3/21 6.3 miles - 173.05 << daily double, less sore
3/22 8 miles - 181.05
3/22 4 miles - 185.05 << another daily double
3/23 6.3 miles - 191.35
3/24 8 miles - 199.35
3/24 4 miles - 203.35
3/25 6.2 miles - 209.55
3/26 16 miles - 225.55
Upcoming races:
Oak Barrel HM - 4/2
Bridge Street HM - 4/10
Cotton Row Run 10K - 5/30
Firecracker Chase 10.2 miler - 6/25
Rest day tomorrow and cutback week next week. I need it after this week and today's grudging long run. Then it will be Oak Barrel.
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kristinegift wrote: »
-- and to assure myself that while the air was touching my butt, no one behind me could actually SEE my butt, lol!
Was that your motivation for that last 7:23 mile? hahahaha
Long Branch. One of my old stomping grounds. *sigh* Exit 105 and right next to Eatontown where I lived for a couple of years and Ft. Monmouth where I worked for 17 years. Boy I miss the Shore.
Congratulations @ariceroni on your age group win. woo hoo
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03/01 3.23
03/02 3.19
03/03 3.17
03/04 3.27
03/05 6.83
03/06 8.15
03/07 3.17
03/08 3.43
03/09 3.59
03/10 6.25
03/11 2.70
03/12 0.00 (16 mile bike ride)
03/13 7.01
03/14 3.09
03/15 3.28
03/17 3.34
03/18 5.21
03/19 4.90
03/20 7.01
03/21 2.79
03/22 3.11
03/23 3.29
03/24 3.30
03/25 3.07
03/26 8.01 CHALLENGE ACHIEVED!!!!!
TOTAL 106.28
GOAL 100
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kristinegift wrote: »
-- and to assure myself that while the air was touching my butt, no one behind me could actually SEE my butt, lol!
Was that your motivation for that last 7:23 mile? hahahaha
Long Branch. One of my old stomping grounds. *sigh* Exit 105 and right next to Eatontown where I lived for a couple of years and Ft. Monmouth where I worked for 17 years. Boy I miss the Shore.
Congratulations @ariceroni on your age group win. woo hoo
Haha, if only! I really just wanted to test my guts against the headwind to give myself a mental boost come race day
Sounds like you and the fam need to make a trip up to NJ for a memory tour... and maybe a marathon...
And I'll echo the congrats to you @ariceroni!! 5th female and 1st AG?! That's amazing! Well done!0 -
Way to go @ariceroni!!
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Amazing achievement @ariceroni, well done!0
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26---5.74 fast group run
Took the kinavaras out on the group run. My calves need to adjust and the group was small, only the faster folks showed up. Hard run for me, but I suppose it's a good change once in a while.
I think I like long slow distance rather than the OMG I'm dying short runs. Of course, they ran 8-9 miles, I get dropped off to get my 6.
I noticed that I can hit a 6 pace for a very short time. Normal? Or is there hope that I could go from a 9:3 race pace to about an 8:3 at some point? My comfortable race pace is 9:45
Numbers don't lie, good run today. But hard feels like failure. Even with a potty break and milling around walking off cramps I was just under and hour for 5.74 miles. My 10k PR is 1:04 I think. So, least I hung with them for a bit. Woman that organizes the group is a BQer.
I feel like I should go run this afternoon. Early morning runs kind of leave me unsure what I should do with the rest of my day... Meal plan and read I suppose.. Maybe a walk...
Goals are funny things. Thursday I ran a hard 10 mile workout, and felt like a failure because I didn't complete the planned harder 15 mile workout.
Group running can be great . . . except when the group is just a little bit too fast. If the group is way faster than you are, you let it go and it's okay. But if the group is a little bit faster, and you can keep up for a while but not for the distance, that can feel like failure. It's a purely mental thing, but mostly it means you found the wrong group for your training.
Being able to run much faster than you can sustain for a short period is normal. If you run races of widely varying distances, and train to do each of them as well as you can, you will see faster paces on the shorter races, perhaps much faster.
Improvement in race pace with time and good training is normal, but the big question is how much improvement? Some people shed a minute per mile off the pace from getting serious. Others, who may have been closer to optimally trained to start with, aren't able to reduce their race pace as much. The only way to know how much *you* can drop your pace is to train well and see how it affects your pace.
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Date Miles MTD ------ ----- ----- Mar 01 3.7 3.7 Mar 02 3.8T 7.5 Mar 04 3.8 11.3 Mar 08 4.1T 15.4 Mar 10 5.1 20.5 Mar 12 6.5 27.0 Mar 13 5.1 32.1 Mar 15 3.5T 35.6 Hills, L8, 6.5MPH, 30+ Mar 17 4.0T 39.6 Hills, L10, 6.5MPH, 35+ Mar 19 6.5 46.1+ Mar 20 3.0 49.1 Mar 22 4.5T 53.6 QS 6.5-7.0, 42m Mar 24 5.1T 58.7 QS 6.5-7.0, 46m Mar 25 6.4 65.1 Mar 26 7.1 72.2
I am BEAT ... very slow and sluggish today. Think I will go short tomorrow and take a rest day Monday.0 -
26---5.74 fast group run
Took the kinavaras out on the group run. My calves need to adjust and the group was small, only the faster folks showed up. Hard run for me, but I suppose it's a good change once in a while.
I think I like long slow distance rather than the OMG I'm dying short runs. Of course, they ran 8-9 miles, I get dropped off to get my 6.
I noticed that I can hit a 6 pace for a very short time. Normal? Or is there hope that I could go from a 9:3 race pace to about an 8:3 at some point? My comfortable race pace is 9:45
Numbers don't lie, good run today. But hard feels like failure. Even with a potty break and milling around walking off cramps I was just under and hour for 5.74 miles. My 10k PR is 1:04 I think. So, least I hung with them for a bit. Woman that organizes the group is a BQer.
I feel like I should go run this afternoon. Early morning runs kind of leave me unsure what I should do with the rest of my day... Meal plan and read I suppose.. Maybe a walk...
Goals are funny things. Thursday I ran a hard 10 mile workout, and felt like a failure because I didn't complete the planned harder 15 mile workout.
Group running can be great . . . except when the group is just a little bit too fast. If the group is way faster than you are, you let it go and it's okay. But if the group is a little bit faster, and you can keep up for a while but not for the distance, that can feel like failure. It's a purely mental thing, but mostly it means you found the wrong group for your training.
Being able to run much faster than you can sustain for a short period is normal. If you run races of widely varying distances, and train to do each of them as well as you can, you will see faster paces on the shorter races, perhaps much faster.
Improvement in race pace with time and good training is normal, but the big question is how much improvement? Some people shed a minute per mile off the pace from getting serious. Others, who may have been closer to optimally trained to start with, aren't able to reduce their race pace as much. The only way to know how much *you* can drop your pace is to train well and see how it affects your pace.
Thanks! Of course, that's what I figured. I was hoping it was a sign I'll be glad to start speed work, maybe this fall.
The groups was missing all of the 10-11m/m folks. So I was the only straggler. I just hate feeling like I'm holding them up, and I'm unfamiliar running the road, area, and traffic. So I get ansy. But was proud of myself for speaking up, saying " I gotta walk this out" instead of hurting myself. I lost maybe 0.5 miles with them on the drop. And I didn't feel like a whiner.0 -
Has anyone done the Insane Inflatable 5k ? It looks fun, but I'm not sure I want to spend the $$. But if it's as fun as it looks, it would be totally worth it lol0
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March Running Totals (miles)
[2/28 – 7.78 easy]
[2/29 – 7.22 easy + 4 strides]
3/1 – 9.31 warm up + 8 x Yasso 800s
3/2 – 6.02 easy
3/3 – 15.05 easy
3/4 – scheduled rest day
3/5 – 17.01 2 easy, 13 MP, 2 easy
Weekly total 62.39 vs. target 62
3/6 – 7.70 easy
3/7 – 8.17 easy + 4 strides
3/8 – 11.67 warm up, speed work, cool down
3/9 – 11.03 easy
3/10 – 8.92 warm up, speed work, cool down
3/11 – scheduled rest day
3/12 – 15.10 easy 2 solo, pace 8, race 5
Weekly total 62.59 vs. target 62
3/13 – 11.00 – 4 easy, 3 MP, 4 easy
3/14 – 5.74 easy + 4 strides
3/15 – 7.96 easy
3/16 – 9.41 easy
3/17 – 9.79 easy
3/18 – scheduled rest day 2.38 easy
3/19 – 22.03 (14 with 8:00 pace group + 8 solo)
Weekly total 68.31 vs. target 68
3/20 – 7.39 easy with stride at end
3/21 – 8.24 easy + 4 strides
3/22 – 11.46 easy, speed work, easy
3/23 – 7.76 easy
3/24 – 12.13 aborted long workout, cool down
3/25 – scheduled rest day
3/26 – 15.10 warm up, 15K race, cool down
Weekly total 62.08 vs. target 62
March total to date – 240.37
Goal – 56, 62, or 68 miles per week, per training plan
Expected March total - ~282 miles
Today's notes – After Thursday's debacle, I honored the scheduled rest day on Friday. That left me needing 15.02 miles today to hit my weekly target. Today was the Spring Forward 15K, so I needed a bit less than 6 non-race miles. Got to Mendon Ponds Park an hour before gun time, so I could get a parking place close to the finish line. That gave me time for a long warm up, which I took as an out and back on the last part of the race course. There was 4.62 miles, and a good understanding of the terrain on the last 2.3 miles of the course. It was well worth the time.
The plan was to try to run the first 10K of the race at MP minus 10 seconds, where it's net downhill, then run the last 5K between MP and MP plus 10 seconds, where it's net uphill. I'm targeting an MP of 7:10 on the Garmin, so that means targeting a 7:00 pace for the first two thirds of the race. It was challenging to target an average pace in rolling hills, but I managed to run them slower than last year. At the 6 mile flag, I was just a few seconds under 42 minutes, so that much went well.
Then it didn't turn uphill right away. I kept running at pace on the level, and cruised down a minor incline, and then I didn't notice the first couple of uphills. Then the longest uphill didn't seem very challenging, because it wasn't all that steep. Near the top of that uphill, at 7.7 miles, I passed the last water stop and knew the rest of the course pretty well from two prior years and today's preview. About that point, it turned into a race. I tried to take advantage of what downhills there were, and the steep uphills left weren't very long.
I ended up finishing in 1:05:24 gun time, 1:05:22 net time. If I'd been in race mode for the entire race, I might have shaved 2 minutes off that time; but I was in great shape at the finish line and the final hills weren't all that big a deal. Compare and contrast to last year, when I ran this as a race (and ran it about a minute faster), but barely made it up the last hill. I guess there is something to the strategy of deliberately holding back at the start of the race, at least for feeling good afterward. Garmin reported 9.37 miles for the race. Fair enough. The roads were open, so I couldn't always run tangents. Garmin computed an average pace of 6:59, as compared to 7:01 by race distance. Essentially, it was like I targeted MP minus 10 seconds for the entire race.
Then I went out and to run a mile cool down, which came in at 1.11 miles on Garmin. That put the week right where I wanted it.
A guy who was happier about my 60th birthday than I was informed me that he won his age group because I wasn't in it, and "of course you won your age group." This, before I even got to the computer to look up standings. 24th of 467 overall, 1st of 12 in the M 60-64 age group. The age group win got me a curved glass plaque and a box of organic sunflower seed butter:
That makes 4 age group wins in 4 local races so far this year. The age group win streak will break at my next race, which is Boston. There are a lot of 60 year old guys registered for Boston who are faster than I am.
2016 races:
January 1, 2016 Resolution Run 7.5 mile (Mendon, NY) finished in 53:58
January 9, 2016 Winter Warrior Half Marathon (Gates, NY) finished in 1:30:59
March 12, 2016 Johnny's Runnin' of the Green 5 mile (Rochester, NY) finished in 32:32
March 26, 2016 Spring Forward Distance Run 15K (Mendon, NY) finished in 1:05:24
April 18, 2016 Boston Marathon (Hopkinton, MA)
April 24, 2016 Flower City Challenge Half Marathon (Rochester, NY)
July 16, 2016 Shoreline Half Marathon (Hilton, NY)
September 18, 2016 Rochester Marathon (Rochester, NY)
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3/1-2.03
3/2-3.53
3/3-Rest
3/4-Rest
3/5-6.00
3/6-3.13
3/7-3.26
3/8-Rest
3/9-3.23 (5k pr)
3/10-Rest
3/11-Rest
3/12-7.01 (personal distance PR)
3/13-2.25 (getting closer to doing a true recovery run)
3/14-3.14
3/15-2.02 (4-10 inches of snow in the forecast for tomorrow, so I snuck a quick run in tonight)
3/16-Crosstrain HIIT core work
3/17-Rest
3/18-3.01 (First AM run, in the dark)
3/19- 6.27
3/20-3.0
3/22-3.0
3/23- Rest
3/24- 5.52<-First ever daily double. 3.5 morning, 2.02 afternoon.
3/26- 9.0 <- daily double
Monthly total: 65.42/56
Second run was Speed work intervals. Run intervals averaged 8:34 min/mile. "Slow" intervals averaged 10:36 min/mile. Nike pants plus C9 tee shirt and tifosi sunglasses made for a great run. High HR in zone 5 most of the run, but good speed work. Feeling really good, just a half hour later. Thinking tomorrow's recovery run will be just fine.
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Congrats on the great race and age group win @MobyCarp! And that other guy too! 0
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