March 2016 Running Challenge
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3/2 - 3 mile walk
3/3 - 2.25 mile run
3/6 - 2 mile run
3/7 - 3 mile brisk walk
3/8 - 2 mile run, 1 mile walk
3/9 - too much lightning
3/10 - 2 mile run, 1.25 mile walk
3/12 - 2.5 mile run, 2 mile walk
3/14 - strength training
3/15 - Ow...DOMS... 1 mile run/1.5 walk
3/17 - Planned run day but my legs were still way too sore
3/19 - 2.5 mile run, 1.25 mile walk
3/22 - 2.5 mile run, 1.25 mile walk
3/25 - 3 mile run
3/26 - 3.4 mile hike/trail run preview of May's 5K
3/27 - 2.6 mile run
3/29 - 2.8 run, .9 walk
So far - 45.7/50. Two days (and 4.3 miles) to go(al)!
Goal/Planned Races:
04/16 - something...
5/7/16 - Wildflower 5K trail run (registered)
7/4/16 or thereabouts - a 5K in Alaska because I can
12/3/16 SA Rock N Roll - 5K/10K
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MNLittleFinn wrote: »
LOL, add me on Garmin, and I will shower praise upon you!AdrianChr92 wrote: »I need acknowledgement, Garmin connect got it but no one looks at it there
You join the mfp Strava group? I'm on Garmin connect, but always forget to check the leader board or feed.0 -
Did it! still two days to go. Thinking of increasing 10% for next mont Hope I can do it 0 -
@kristinegift
Ya, I thought about that today. Some folks can run long distance, some more sprint type fast short distance. I'd like to genetically be fast at long distance. But think short distance may be a lot of fun to train for (especially if I can win my AG). I think can run about a quarter mile sub 6 (when my husband pisses me off). Which I think is pretty good for my age and not having had much training. I'll be 46 in a few days. Guess I could look in to training this summer for the short distance.
Thanks for mentioning that. I get so blinded by what I want to do. Forrest / trees kinda thing..
The short 5k March 19th, I had an average pace of 8:06
There is actually a science to this. Those that perfer longer distances most likely have more slower twitched muscles. Those that love to sprint and go shorter distances most likely have faster twitched muscles.
http://www.thisrunnersrecipes.com/are-you-a-short-distance-or-long-distance-runner/
http://www.livestrong.com/article/550102-the-physical-difference-between-long-distance-runners-sprinters/0 -
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
3/27 REST DAY
3/28 6.3 miles - 231.85
3/29 8 miles - 239.85
3/30 6.3 miles - 246.15
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
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Thanks for the reminder. Just put in the request to join it. I'm rarely on Strava, but figure I should connect.MNLittleFinn wrote: »You join the mfp Strava group? I'm on Garmin connect, but always forget to check the leader board or feed.0 -
AdrianChr92 wrote: »Damn this thread is moving fast. Month almost over
Did some cruise repetitions today (3x1000 with full recovery between them) just so I get some speed work done this week. I'm seriously upset that strava doesn't look at my laps for PR's cause I did a new 1k pr but strava only looks at splits so it doesn't count my km PR. Strava seriously why you do this. I need acknowledgement, Garmin connect got it but no one looks at it there
Yeah, even tho I am on GC, I pretty much ignore it. Coingratulations tho. I know you must be pumped up about new milestones. I know I would.
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And finally, it it just me who is wondering if @Stoshew71 and @skippygirlsmom are married?
Hahahaha Oh my! I got a chuckle out of this.skippygirlsmom wrote: »@orphia ha ha @stoshew71 is married to a wonderful lady name who I'm happy to call my friend. We all meet here on MFP and realized we lived only miles from each other. We see each other races, hockey games and around town.
Yup! Very well said. ^^^^^^^0 -
3/1 - 4 miles
3/2 - 3.5 miles
3/3 and 4 - travel days
3/5 - 5 miles
3/6 - 6.5 miles
3/7 - rest day
3/8 - 5 miles
3/9 - 5.3 miles
3/10 - rest day
3/11 - 7.1 miles
3/12 and 13 - life days
3/14 - 6.5 miles
3/15 - 5.1 miles
3/16 - rest day
3/17 - 4 miles Happy St. Patrick's Day
3/18 - 4 miles with Skip and Macy
3/19 - 21 life days
3/22 - 6 miles
3/23 - 24 - ITB
3/25 - 2 miles
3/26 – track meet day and day 9:30 am to 8:00 pm kinda day
3/27 – 2 miles to check the ITB woohoo no pain
3/28 - rest
3/29 - 5 miles
3/30 - 4 miles
75 out of 100 miles - hhhmm I only need a 25 miler tomorrow to meet goal.
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Inscription done!
Running the "Course de St-Laurent" 10k next April 10th. Wishing for a beautiful day!0 -
@Stoshew71 After yesteday's conversation about mileage and long runs, I have a conundrum. This week, I was planning a long run of 6 miles, but that only takes me 60-72 minutes (72 if I'm going slow). To do a real long run of 90 minutes or more, I'd have to up the mileage to 7.5 miles and slow down to 12:00 min/mile. This week, I'll have 11 miles before the long run. The mileage for a true long run would be more than the 25%-30% most people say. Do I just go for the longer run to get into "real" long run territory, or do I go with what I had planned? I feel confident I can do either one pretty well.0
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Becky71_cm wrote: »It is for me too. I try and get a grasp on it, and then I get overwhelmed and when that happens I usually have a huge set back. Sometimes I think this group is too much for me, but if nothing else it keeps me moving.MNLittleFinn wrote: »I think running gets more complicated the more I think about it.
It can be as complicated or as simple as you need it to be. I know that I am a science nut when it comes to this stuff. But i also think that is just how I am wired. I am either all in or all out. It's very easy for me to just immerse myself into whatever I am excited about at the time. I also have an engineer's mind and overanalyze everything. So yeah, if running the fastest 5K on the planet or making it to Boston or the OQT someday is not you, then you can just pretty much take out of this thread what you need. If anything, encouragement and accountability goes a long way.
Kind of why I miss @MorningGhost14. He had a neat laid back attitude that put us running nerds in check. And some of the trail runs he does are pretty amazing.
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Just got dressed and ready to finally get outside and run, late start I know. Looked at the radar- all clear, hear something outside and see it is DOWNPOURING. Looks like I will be heading to the gym.....0
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@Stoshew71 yea I kinda forget about GC too. Only use to sync my watch in a blue moon.
@Becky71_cm I'm a nerd when it comes to this stuff. Some people told me I should be a coach cause I talk about programing and biomechanics a lot but I don't think I could stand people and their ingrained broscience. Sometimes I need to just tell myself that I'm over thinking things and I should just shut up and run 0 -
MNLittleFinn wrote: »@Stoshew71 After yesteday's conversation about mileage and long runs, I have a conundrum. This week, I was planning a long run of 6 miles, but that only takes me 60-72 minutes (72 if I'm going slow). To do a real long run of 90 minutes or more, I'd have to up the mileage to 7.5 miles and slow down to 12:00 min/mile. This week, I'll have 11 miles before the long run. The mileage for a true long run would be more than the 25%-30% most people say. Do I just go for the longer run to get into "real" long run territory, or do I go with what I had planned? I feel confident I can do either one pretty well.
It depends on your goals and what you are looking to get out of the "long run". And also what your body is comfortable in doing.
First off, if your body is not ready to run 7.5 miles then I would not advise you to do anything that will get you injured. So if you wanted to run longer and this is your case, then i would say, yeah; running 7.5 miles would be a great goal to work towards, but work towards it slowly and in a smart way.
Now, if you feel that you are ready in running 7.5 miles and it wouldn't cause you injury then ask yourself why do I want to run this long. What do I expect to get out of it? There is great benefits for running 6 miles for only 60 minutes at a faster pace and there are different benefits for running the 6 miles at a slower pace. The purpose of the 'long run' is to train your body physically and mentally to run the longer distances, getting you used to being on your feet for longer periods of time, and most importantly train your body to utilize fat for fuel as opposed to carbs. To get the last benefit, you have to run slower (within your aerobic range the whole time). The longer you run, the slower your pace will have to be for this benefit. Why is "90 minutes" the magic number for a long run? Because you get a sufficient amount of running in to stimulate your body to relying more on fat for fuel. This will make you more of an efficient runner to make you better at half marathons and full marathons. It becomes less important for 5 and 10Kers. Now, will you lose this benefit if you only run 72 minutes? I don't think so. I believe there is some benefit for running 72 minutes if this is what your current state of fitness allows you to do "safely". And there are ways to make this even more efficient like running first thing in the morning fasted and making sure you take no carbs in while on the run.
To play devil's advocate. Will bumping your mileage from 6 miles to 7.5 miles gonna spawn an injury even if it makes the long run more than 35%? Most likely if you have been pretty good about this in the past, one or 2 bad weeks most likely won't be the cause for injury.
But again, the smart thing would be to make the long term goal of structuring your plan so that any single long run stays within the 25-35% limit and shoot to eventually make it so that you are regularly running your long run for at least 90 minutes. And that is so you get the most benefit for your long run.
I hope this helps.
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@kristinegift I bookmarked your blog Thanks for the encouragement on running 10 miles for no reason if I just want to. LOL
@ROBOTFOOD I wimp out at 25mph winds.
@5BeautifulDays Great job on passing your March goal
@4leighbee 100+ miles!
Still no running for me until Friday. I walked 3 miles last night and my feet hurt. What in the world? LOL I think my leg will be okay to run Friday but we'll see.
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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
3/27: 12 miles, long and easy
3/28: 5 miles, easy
3/29: 6 miles, easy
3/30: 6 miles total, 3 miles @ 7:41 pace (am)
Total: 176.02 miles
Overview:
This morning’s run was a tiring tempo run! Tiring. but my legs still felt pretty strong by the end. 1.5 mile warm up; 3 miles at LT pace (7:41); 1.5 mile cool down. Last hard workout before this weekend’s 8K 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 -
@Stoshew71 Thanks for the input. I've run several 7 mile runs and a bunch of 6 milers plus a daily double of 5 miles easy in the morning and 4 miles speed work in the afternoon last Sat, so I feel like a slow, 7.5 miler will not cause injury, and all my courses allow for me to cut short if need be. I'm working up to doing 5 miles 3 days a week, currently doing 4 miles 3 days a week. the 7.5 is "only" a mile farther than the mileage for 35% of the week.
Here is my tentative plan for April, to give some better context for my running. Sorry for all the questions, Just trying to learn as much as I can
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MNLittleFinn wrote: »@Stoshew71 Thanks for the input. I've run several 7 mile runs and a bunch of 6 milers plus a daily double of 5 miles easy in the morning and 4 miles speed work in the afternoon last Sat, so I feel like a slow, 7.5 miler will not cause injury, and all my courses allow for me to cut short if need be. I'm working up to doing 5 miles 3 days a week, currently doing 4 miles 3 days a week. the 7.5 is "only" a mile farther than the mileage for 35% of the week.
Here is my tentative plan for April, to give some better context for my running. Sorry for all the questions, Just trying to learn as much as I can
It's great that you want to learn as much as you can. I can certainly relate. Sorry if you answered this already, but what exactly are your goals right now? Is there a certain distance race you are looking at?0 -
It's great that you want to learn as much as you can. I can certainly relate. Sorry if you answered this already, but what exactly are your goals right now? Is there a certain distance race you are looking at?
I want to run a half marathon. Currently, I'm actually signed up for one thats all the way in September. I'm also doing an 8k in July, but not planning on really competing in that one, since my brother is coming with and he's not a runner. Currently, my goals are kind of simplistic, increase mileage and not get injured. Other than that, running is stress relief for me, and I just like doing more of it.
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