March 2016 Running Challenge
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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
March total to date – 109.98
Goal – 56, 62, or 68 miles per week, per training plan
Expected March total - ~282 miles
Today's notes – Today I needed 15 miles to round out the week, and I was registered for a 5 mile race. The training program had a pace route of 10 miles, starting at 7:30. Gun time for the race was 9:30. I pace 8:30 per mile, but 10 miles at 8:30 ending a couple miles from the race meant I'd have to depend on traffic and parking being perfect to be there on time. Hmmm . . .
The route maker recognized that Johnny's is a major race in Rochester, and structured the 10 mile route to pass the start line 3 times, the last time at 7.5 miles. That was much appreciated by everyone in the program who wanted to run the race! The forecast was for about freezing at 7:30, but mid-40s at race time when I'd be running faster and generating more internal heat. The solution I came up with was to park near the start line at 7, run an easy 2 miles to where the pace group starts, then run 8 miles (the 7.5 plus back to where I parked) with the pace group, and then drop for the race. This let me wear a jacket for the early, easy runs when it was colder, then stash the jacket in my car and grab my singlet with the bib attached. Recognizing that Garmin overstated the distance on my speed work Tuesday and Thursday, I ran from the car to the start line without recording distance. I think in reality, this brought my actual mileage in very close to the weekly target.
So my 15.10 Garmin miles were in 4 parts: 2.00 miles solo to get to the start of the pace run, averaging 7:53 per mile; 8.05 miles with the 8:30 pace group, averaging 8:35 per mile because we hit some traffic lights unfavorably; the unrecorded distance from the car to the start line, probably about a half mile, but ignored because of previously overstated distance; and 5.05 miles of the race, where I know I didn't run all the tangents accurately. Official race time was 32:32, for 6:30 per mile by race miles; Garmin thought I averaged 6:26 per mile. This is in keeping with my rough rule of thumb than I need to run 5 seconds per mile faster by the watch than I want to finish by the course measurement.
Johnny's Runnin' of the Green is the unofficial start of the Rochester racing season, and the field typically has a lot of the better runners. My time was good for 81st out of 1557 finishers overall, and 1st of 39 in the male 60-64 age group.
Some of the less serious runners dress in theme for this one:
Age group award included a cheap medal, a bottle of wine, and a coupon for $10 off the bill at a restaurant I won't find time for before the coupon expires. I gave the coupon to my coach, who lives on the side of town where the restaurant is and knows a lot of other people who live on that side of town.
Upcoming races:
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)
April 18, 2016 Boston Marathon (Hopkinton, MA)
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@kristinegift - that's awesome! So fast!
@ohhim- wow, that will be a lot of biking miles! Have fun.
@runner_girl83 - WTG! So now to find another HM!
@louubelle16 - sounds like you just needed a break and now you are ready to run. Although, it does sound like a fun strategy for a PR!
March 1 - 5.05 miles + 1 hour spinning
March 2 - strength training
March 3 - 5K for Orlando City Soccer (not sure why they need $) + 1 mile warmup
March 4- strength training
March 5 - 43 mile bike ride (went 9 more than the usual 34 mile Sat ride).
March 6 - 51 mile bike ride
March 7 - 5 miles
March 8 - recovery/rest day
March 9 - 5.1 miles + strength training
March 10 - 5.02 miles
March 11 - strength training
March 12 - 35 miles bike
March 13 -
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Not a very good week overall but that's fine. I lost a dear cousin this week and that just messed up my week. I managed to go spinning last night and tomorrow I'll try to get back on track.
Sorry to hear about your cousin @joinn68 It's a very difficult time losing someone to it. Too many are affected by cancer..A few of my family have had melanoma. My father is just starting treatment for cancer, too - Most of the time I run for the release as I can't cope otherwise, it's far too emotional!
A few relatives weren't lucky enough to survive their diagnoses.
I do hope your cousin wasn't in any pain and went peacefully x0 -
kristinegift wrote: »
Overall: beautiful day to race, ultimately hit the goals I (originally) set for myself and gosh darn it, I WILL be happy about how I performed today!
Oh my gosh you are fast!! Wow! I struggle to get a sub 30 5k time! Very cool! Congratulations on first in your age group too!! 0 -
@Elise4270 - LOL! I never considered I would be anywhere but back of the pack for the MFP runners.
But, I'd be willing to take you up on that and buy for each one ahead of me. Whoever is in first might just wind up a bit wobbly! 0 -
Thanks @Orphia @Becky_44 @5BeautifulDays @Elise4270 @GBrady43068 The thought of heading out to do 21k was really daunting, so I broke it down.. Told myself I will just run 10km.. Then when I got there, told myself I could do 2k more.. then another 2k etc. I found this to be a great way to get through it, rather than stressing about the entire length.
My right knee isn't happy with me today I expected this though. I actually have some bruising on the outside of my thigh from where I was massaging the muscle yesterday. I don't really care about how it looks, I must have really massaged the crap out of it though!
@MobyCarp Thanks! And congratulations on coming first in your age group too!! Did they give you that bottle of wine? Wish all races gave you a bottle of wine after you finished!
Would love to do a St. Patrick's Day run here!
@ddmom0811 Thank you! Planning the next HM for May - Another vitual. I would be fine to wait until my first HM race in July, though May is the month for Melanoma Awareness so would love to do a big run for it! 0 -
WhatMeRunning wrote: »@Elise4270 - LOL! I never considered I would be anywhere but back of the pack for the MFP runners. But, I'd be willing to take you up on that and buy for each one ahead of me. Whoever is in first might just wind up a bit wobbly!
I'm a lightweight. I've, at the moment had 1.75 "near" beers an life is "whoop!" I also have bacon wraped pizza so, I'm thinkin' a third beer is in order... Hope work don't page me out.. Wooo! Party!!! I'm alone. ' cept mybcat is staring at me. And I threw bacon at it.0 -
1---3.57 walk
2---7.06
3---3.55
4---7.47 walk
5---5.75
6---3.03
7--- work late, DOMS, rain
8---work late, headache, rain
9---6.61cramps
10---5.05 cramps
11---5.41
12---7.33 beer me
54.85 miles/150
Upcoming races:
03/19/16 Rock N Roll 5K Dallas
03/20/16 Rock N Roll Half Dallas
04/24/16 OKC Memorial undecided distance
10/16/16 THAT dam half, Lewisville TX
11/05/16 Jenks Half Jenks OK
Run the year 2016 386.42 / 20160 -
@Elise4270 I'm glad to hear your husband is in recovery. It's a long road. xo
I'd love to run a HM with some of you some time - not *with* you (pant, gasp, pant), but meet up and say hello, etc. ... if any of you runs in Virginia - particularly Richmond, please keep me in mind.
Absolutely! Love some MFP high fives and pre/post race grub!0 -
Loving all these race reports today, you guys! Seems like this was a big day for racing! Too many posts to go through and find all the names (sorry, I'm lazy!), but if you raced today or are racing tomorrow, congrats!I'd love to run a HM with some of you some time - not *with* you (pant, gasp, pant), but meet up and say hello, etc. ... if any of you runs in Virginia - particularly Richmond, please keep me in mind.
@4leighbee I really want to get to Virgina Beach for one of their big races (RnR or the Yuengling race), but have to save up some money to do it since I'd have to get a hotel. Maybe we can have an East Coasters meet up next spring! RnR is early in September, but... wouldn't that be a hot date for a race in Virginia?!0 -
kristinegift wrote: »Loving all these race reports today, you guys! Seems like this was a big day for racing! Too many posts to go through and find all the names (sorry, I'm lazy!), but if you raced today or are racing tomorrow, congrats!I'd love to run a HM with some of you some time - not *with* you (pant, gasp, pant), but meet up and say hello, etc. ... if any of you runs in Virginia - particularly Richmond, please keep me in mind.
@4leighbee I really want to get to Virgina Beach for one of their big races (RnR or the Yuengling race), but have to save up some money to do it since I'd have to get a hotel. Maybe we can have an East Coasters meet up next spring! RnR is early in September, but... wouldn't that be a hot date for a race in Virginia?!
I'd make a trip for this!
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A Long Winded Rambling Post.
A real crappy week as I posted on my News Feed on the 10th " Here it is Thursday morning and I haven't seen any of my shoes since sunday. Work - life not balanced - turning into a grumpy gus because of it. Didn't get into the house until 1am last night and back at it for 8am. grr!! Runner envy looking at the challenge group."
It was a of lot of driving-windshield time this week.
Saturday Morning Running group - made up for the crappy week.
We drove south out of town to where they build an Ice Bridge over the river for the winter and run a Ferry in the summer. 6 Dedicated Fools 3M&3F.
20 km - 3 Hills ( 2 hills - climb one twice ) - 2hrs 5 mins for me and 2 of the Ladies. From the Ferry parking lot it was a 5 km run North along the River Road with Big Slabs of Ice floating along in the river ( we are close to Spring River Break-up where the Ice melts ), then a hard left turn and 1 km to the base of the Bricks Hill, 4km to the top and then return.
On the 5km outbound leg there is a South Facing hill at about 3km that is one of those dreaded long ( 1.5km ) shallow hills that seem to go on forever but not that steep so you don't realize how much energy you are burning. Once you crest that hill the its a quick 0.5 km down hill ( net 0 elevation change ) to the turn for the 4km BIG HILL ( Bricks ). Lots of switch backs and False Crests. Just when you think you are at the top another 0.5km appears around the bend. On the return run with the long 4km downhill I tend to be a slow cautious runner as I have Over-Strided in the past and that resulted in a Hyper-extension of a Knee. Of course we had to climb the 0.5km North Face of the first hill and it was actually steeper than anything on the Big Hill. A great feeling of accomplishment.
The other Faster Group 2M&1F did another 10km and 1 more hill - a very tired but happy group.
03/01 – 0.0 Km – 0.0 - 140 km – 263.8 Km
03/02- 10.0 Km – 10.0 - 130 km – 273.8 Km
03/04- 11.0 Km – 21.0 - 119 km – 284.8 Km
03/05- 13.0 Km – 34.0 - 106 km – 297.8 Km
03/06- 8.0 Km – 42.0 - 98 km – 305.8 Km
03/12- 20.0 Km – 62.0 - 78 km – 325.8 Km
Too many posts to read and comment on since I have been off line for most of the week.0 -
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1 Mar – 3 km
2 Mar – 4 km
5 Mar – 5 km
6 Mar – 10 km – first time ever!
8 Mar – 7.5 km
10 Mar – 5.1 km
12 Mar – 5 km – parkrun PB!
13 Mar – 10 km
Total: 49.6 km
Goal: 60 km
Ran 10 km again! Last Sunday was not a fluke! Beat my time by over a minute too.0 -
juliet3455 wrote: »
Oh that's so sad! Poor cat, and next week will be more runs. Ya know it's better to be busy and miss a run or two than be injured and be sittin' it out.0 -
Reading all the running reports and other posts made me realize 3 things. We have some seriously awesome runners here, I have a lot of miles to go, and I hate the fact that I'm so far away from a lot of races.0
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March Goal: Run often
3/1 3.44
3/2 9.27
3/3 rest
3/4 3.30
3/5 meh
3/6 3.70
3/7 3.12
3/8 struggling
3/9 mightily
3/10 5.00
3/11 more meh
3/12 4.05
Total 31.58
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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said, the heck with it. I'm signed up: http://www.elymarathon.com/#!half/c17i20
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Date.................KM...................Total
3/2..................04.13.................04.13 (Walk)
3/3..................02.62.................6.75 (Walk / Run)
3/4..................03.40.................10.15 (Walk / Run)
3/5..................04.37.................14.52 (Walk / Run)
3/6..................01.52.................16.04 (Run)
3/10.................01.58.................17.62 (Walk)
3/12.................05.16.................22.78 (Run / Walk)
Upcoming Races: 10 April (5K)
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