March 2016 Running Challenge
Replies
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I go back to work tomorrow - hope it is not nearly as bad as I have made it out to be in my mind...
Date..........Miles.........Total
03/01.......0.00..........0.00 - + Strength Training
03/02.......4.16..........4.16
03/03.......0.00..........4.16 - + Strength Training
03/04.......6.23........10.39
03/05.....12.13........22.52
03/06.......0.00........22.52
03/07.......6.40........28.92 - + Agility
03/08.......4.33........33.25 - + Strength Training
03/09.......0.00........33.25
03/10.......0.00........33.25 - + Strength Training
03/11.......4.14........37.39
03/12.......8.10........45.49
03/13.......2.00........47.49 - + Dog Beach run/walk
03/14.......0.00........47.49 - Surgery
03/15.......0.00........47.49
03/16.......0.00........47.49
03/17.......2.00........49.49 - Walk
03/18.......3.41........52.90 - Walk
03/19.......0.00........52.90
03/20.......3.42........56.32 - Walk
03/21.......0.00........56.32
03/22.......4.98........61.30 - Walk
03/23.......0.00........61.30
03/24.......5.16........66.46 - Walk
03/25.......0.00........66.46
03/26.......0.00........66.46
03/27.......5.53........71.99 - Walk and just a little run (shhh don't tell!)
Upcoming Races - Let me know if you will be running too!
06/25/16 - SHEPower Virtual Half Marathon
07/31/16 - San Francisco 2nd Half Marathon
xx/xx/xx - Nike Women's Half Marathon, Los Angeles
12/18/16 - San Diego Holiday Half Marathon0 -
Congratulation @MobyCarp you did awesome....
@EvgeniZyntx ... that really looked a fun, never knew of a race like that
Completed the Goal for the Month
Date.................KM...................Total
3/2..................04.13.................04.13 (Walk)
3/3..................02.62.................06.75 (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)
3/15.................05.65.................28.43 (Run / Walk)
3/19.................01.31.................29.74 (Run / Walk)
3/24.................05.53.................35.27
3/26.................06.44.................41.71
3/27.................02.25.................43.96
Upcoming Races: 10 April (5K)
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kristinegift wrote: »I wear tight shorts most of the time because they don't ride, but lately I can't find any with enough/big enough pockets. I ordered a pair of Saucony scoot tight shorts and the pocket barely could hold one gel! Some of the loose-leg Oiselle shorts (and other brands, obviously) have larger pockets and side pockets you can't get with compression shorts. I hate to leave compression shorts behind because they make my butt look great
but I need more pockets, darn it! I wear tight shorts to avoid chafe, but I actually didn't chafe with the Distance shorts, which was a happy surprise -- though I did lube up quite a bit with Vaseline beforehand!
@kristinegift I totally hear you about the pockets! Y U No give me decent shorts pockets, sport companies?
I totally adore my Nike Running Dri-Fit capris which have a phone pocket at the left hip and a key/cash divided zipped pocket on right. I've got 2 pairs.
But can I find shorts with these features? Hell to the no.0 -
2.5 miles this morning, no rain but very windy. I'm nowhere near my month goal, although I'm on track for my most miles in a month so I'll take that 0
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intervals today - less than ten miles til goal this month and one week from tomorrow: VEGAS! 0 -
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!!!!!
03/27 9.01
03/28 2.42
TOTAL 117.71
GOAL 100
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You and your family are in our prayers. Much love.March Goal: Run often
Thanks for all your prayers and good wishes for my son. I walked into his house on Monday afternoon and recognized he was having a neurologic emergency. So much of our week together was spent with more emergent medical imaging tests and emergency radiation to his spine to ward off his impending cauda equina syndrome. Our time together was great, tho the prognosis remains grim.......thanks for your continued good thoughts and prayers.
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kristinegift wrote: »I wear tight shorts most of the time because they don't ride, but lately I can't find any with enough/big enough pockets. I ordered a pair of Saucony scoot tight shorts and the pocket barely could hold one gel! Some of the loose-leg Oiselle shorts (and other brands, obviously) have larger pockets and side pockets you can't get with compression shorts. I hate to leave compression shorts behind because they make my butt look great but I need more pockets, darn it! I wear tight shorts to avoid chafe, but I actually didn't chafe with the Distance shorts, which was a happy surprise -- though I did lube up quite a bit with Vaseline beforehand!
@kristinegift I totally hear you about the pockets! Y U No give me decent shorts pockets, sport companies?
I totally adore my Nike Running Dri-Fit capris which have a phone pocket at the left hip and a key/cash divided zipped pocket on right. I've got 2 pairs.
But can I find shorts with these features? Hell to the no.
in re: pockets - I literally got back in my car before my long run yesterday so I could more carefully inspect the darn capri tights I was wearing - what do you mean there are no pockets? There must be a pocket somewhere <practically undressing in search of a pocket>. Nope. Carried my key fob for ten miles.0 -
EvgeniZyntx wrote: »EvgeniZyntx wrote: »3.1 - sick
3.4 - 7.2 km
3.5 - 5.6 km
3.6 - 10.1 km
3.8 - 7.5 km
3.9 - 5.3 km
3.10 - 7.7 km
3.13 - 12.2 km
3.18 - 5.1 km
3.20 - 10.1 km
3.26 - 5.3 km
3.27 - 13.8 km
90.0 km so far - goal is 120 km
Races / Training Runs:
3.20 - Ghent Urban Trail 10 km
I think I'm going to miss my goal - two mid weeks ill and lazy, but I do think I might break 100 km of running.
The Gent run was a lot of fun.
Here is a video I made of the event:
https://youtu.be/whr1FmBl5O4
Hey that's pretty cool! Thanks for sharing that.
Thanks! These are great events - we ran through libraries, museums, schools, the red light district, the state house, etc.
Would definitely sign up again - even drive the 4 hrs to get there!
This was pretty cool - did you use a GoPro or something similar? I can't imagine running through all the buildings and up and down all the stairs but it did look like a lot of fun!
@shanaber I used a Garmin VIRB (it's like the GoPro but with GPS/HR/data tracking) and fits in my palm. You can see it in the picture at the start. The video was shaky, so I had to post process it.
There are at least a dozen of these types of events in Belgium. I'll likely sign up again.0 -
@ohhim - A century! Wow! I'm doing my first 100 mile ride in September. Yes the humidity seems to have arrived. Yesterday my daughter and I got up to run at sunrise and it was 96% humidity. We felt the shock when we opened the front door but just left without any water or anything... we were just going 6 miles and thought it would be okay. We were completely drenched in sweat and passed a 7-11 at mile 4.5 and asked the guy for water cups. I guess because it was Easter and no one was there, he was really nice about it ... "take small cups, get ice, fill them up!".
@shanaber - it won't be as bad as you think. I can tell you after every Christmas break, Spring Break (now), and summer break when I go back to school it's never as bad as my mind has worked it up to be. But I like thinking "IT'S GOING TO BE AWFUL!" and then it's not so bad.
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- 62.5 miles biking Tour de Cure
March 14 - 4.12 miles - PI run + 0.98
March 15 - Recovery day
March 16 - 4.7 miles (intervals) + strength training
March 17 - 4.5 miles
March 18 - strength training cancelled
March 19 - 34 mile bike ride
March 20 - 8.4 miles - biking was canceled so impromptu run
March 21 - 4.4 miles (after school) + day 1 of 28 squat challenge
March 22 - 4.4 miles (intervals on a beautiful chilly morning) + day 2 of squats
March 23 - 22 mile bike ride + day 3 of squats which was a rest day
March 24 - 5.1 miles (squat rest day)
March 25 - 4.0 miles run with daughter! + day 5 of squat challenge.
March 26 - 34 mile bike ride + day 6 of squats.
March 27 - 6 miles with daughter. Easter Sunrise run. day 7 of squats is rest.
March 28 - recovery and travel day ... headed to DC area to visit my mom, see old friends and get some more miles in much cooler weather.
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@skippygirlsmom good read
@MNLittleFinn idk, i run in the same size between brooks and saucony. I wear between a 7.5 or 8
@Elise4270 awesome quote
@greenolivetree my garmin shows the whole time but garmin connect will show total moving time which should be closer to strava
@MobyCarp awesome job
@HonuNui many hugs and prayers
@4leighbee i love my spibelt because it sits flat against me and i don't have to worry about pockets0 -
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!
3/27: 16 miles w/ 4 at HMP/MP tempo
3/28: 5.8 miles with Joe to Go crew
Just shy of 6 miles this morning; no one wanted to do the extra .2 to make it an even 6 because it was pouring rain at the end of our run! What was a pleasant drizzle for the first 4 miles turned into a downpour for the last ~2 miles! We all looked like half-drowned rats by the time we got back to the coffee shop, and then we sat there drinking coffee to warm up and made gigantic puddles under the tables and on the chairs (we wiped the chairs off though, we're not barbarians!). I forgot my Garmin, sadly, which felt super weird... I didn't know how to start my run without also simultaneously hitting the start button on my watch!
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 -
Getting closer to that March goal... Ran yesterday for the first time with BOTH my daughters and THEY initiated it! So fun to have "little" running buddies (10 and 11). We were packing for a Spring break getaway to Sanibel Island, FL last night and they both tucked running shoes into their bags. My new healthy habits are rubbing off on them!
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kristinegift wrote: »I wear tight shorts most of the time because they don't ride, but lately I can't find any with enough/big enough pockets. I ordered a pair of Saucony scoot tight shorts and the pocket barely could hold one gel! Some of the loose-leg Oiselle shorts (and other brands, obviously) have larger pockets and side pockets you can't get with compression shorts. I hate to leave compression shorts behind because they make my butt look great but I need more pockets, darn it! I wear tight shorts to avoid chafe, but I actually didn't chafe with the Distance shorts, which was a happy surprise -- though I did lube up quite a bit with Vaseline beforehand!
@kristinegift I totally hear you about the pockets! Y U No give me decent shorts pockets, sport companies?
I totally adore my Nike Running Dri-Fit capris which have a phone pocket at the left hip and a key/cash divided zipped pocket on right. I've got 2 pairs.
But can I find shorts with these features? Hell to the no.
@Orphia Capris have the best pockets! But I have a hard time finding leggings with big enough pockets for winter long runs just as I'm hard pressed to find tight-shorts that have big enough pockets. So frustrating! Those Nike capris sound amazing though. Nice big, convenient pockets! Whenever a phone can fit, I'm super impressed, since phones have gotten so darn big!kristinegift wrote: »I wear tight shorts most of the time because they don't ride, but lately I can't find any with enough/big enough pockets. I ordered a pair of Saucony scoot tight shorts and the pocket barely could hold one gel! Some of the loose-leg Oiselle shorts (and other brands, obviously) have larger pockets and side pockets you can't get with compression shorts. I hate to leave compression shorts behind because they make my butt look great but I need more pockets, darn it! I wear tight shorts to avoid chafe, but I actually didn't chafe with the Distance shorts, which was a happy surprise -- though I did lube up quite a bit with Vaseline beforehand!
@kristinegift I totally hear you about the pockets! Y U No give me decent shorts pockets, sport companies?
I totally adore my Nike Running Dri-Fit capris which have a phone pocket at the left hip and a key/cash divided zipped pocket on right. I've got 2 pairs.
But can I find shorts with these features? Hell to the no.
in re: pockets - I literally got back in my car before my long run yesterday so I could more carefully inspect the darn capri tights I was wearing - what do you mean there are no pockets? There must be a pocket somewhere <practically undressing in search of a pocket>. Nope. Carried my key fob for ten miles.
@4leighbee Haha, how inconvenient! At least give us ONE fob-sized pocket! That's always the first thing I look for when I buy bottoms for running -- where/how many pockets. A zero-pocket pair usually elicits an eye roll from me. In an age when everyone has phones and fobs and ID cards and keys to carry, how do these companies get away with zero pockets?!0 -
@kristinegift ... and still $50+ !!!0
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1-nothing yet
2-yoga
3-sicker yet. sick sick sick
4-still sick
so since i had no running to blog about i made a blog with some running memes.
Happy Friday
5-nothing
6-nothing
7-3.77, it felt nice. lots of people out so dog couldn't come with. i have to keep working on socialization
8-nothing yet
9-yoga
10-new medicine-nauseous
11-yoga
12-Great Pi Race 5k. great time with some horrible hills. I would have had an amazing time without them and as it was i still beat my last 5k by 2:37min. Stepdaughter to be got second in her age group. i was 20 out of 36.
13-rest day
14-4.87mi happy bunny
15-no run (yet) knee and kidneys are sore.
16-no run-kidney's still hurt
17-carpool-no run. grumble.
18-carpool and slush fell from the sky this morning. so I vinyasa/power aerial yoga-ed
19-car shopping
20-family stuff
21-6.13mi not easy not too hard. well the first 15 min were awful but then it settled in.
22-wedding stuff to do, hip hurts-yoga tonight
23-more yoga
24-4.78 mi
25-cleaning day
26-13.12 mi
27-flaring/easter food
28-flaring
RACES:
Jan 16-Frosty 5k-33:43:123 (gun time-don't have chip time)
Feb 13-Steve Cullen Run 8k chip time: 53:37
Feb 15 Puppy Love Virtual Run 10k runkeeper time: 1:13:20
Mar 12-Great Pi Run 5k 32:17
May 7-Door County Half Marathon
?Jun 11-Rock n Sole 5 or 8k? honeymoon might interfere
June 19th through Sunday, July 10th SHE Power Virtual Half
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kristinegift wrote: »kristinegift wrote: »I wear tight shorts most of the time because they don't ride, but lately I can't find any with enough/big enough pockets. I ordered a pair of Saucony scoot tight shorts and the pocket barely could hold one gel! Some of the loose-leg Oiselle shorts (and other brands, obviously) have larger pockets and side pockets you can't get with compression shorts. I hate to leave compression shorts behind because they make my butt look great but I need more pockets, darn it! I wear tight shorts to avoid chafe, but I actually didn't chafe with the Distance shorts, which was a happy surprise -- though I did lube up quite a bit with Vaseline beforehand!
@kristinegift I totally hear you about the pockets! Y U No give me decent shorts pockets, sport companies?
I totally adore my Nike Running Dri-Fit capris which have a phone pocket at the left hip and a key/cash divided zipped pocket on right. I've got 2 pairs.
But can I find shorts with these features? Hell to the no.
@Orphia Capris have the best pockets! But I have a hard time finding leggings with big enough pockets for winter long runs just as I'm hard pressed to find tight-shorts that have big enough pockets. So frustrating! Those Nike capris sound amazing though. Nice big, convenient pockets! Whenever a phone can fit, I'm super impressed, since phones have gotten so darn big!kristinegift wrote: »I wear tight shorts most of the time because they don't ride, but lately I can't find any with enough/big enough pockets. I ordered a pair of Saucony scoot tight shorts and the pocket barely could hold one gel! Some of the loose-leg Oiselle shorts (and other brands, obviously) have larger pockets and side pockets you can't get with compression shorts. I hate to leave compression shorts behind because they make my butt look great but I need more pockets, darn it! I wear tight shorts to avoid chafe, but I actually didn't chafe with the Distance shorts, which was a happy surprise -- though I did lube up quite a bit with Vaseline beforehand!
@kristinegift I totally hear you about the pockets! Y U No give me decent shorts pockets, sport companies?
I totally adore my Nike Running Dri-Fit capris which have a phone pocket at the left hip and a key/cash divided zipped pocket on right. I've got 2 pairs.
But can I find shorts with these features? Hell to the no.
in re: pockets - I literally got back in my car before my long run yesterday so I could more carefully inspect the darn capri tights I was wearing - what do you mean there are no pockets? There must be a pocket somewhere <practically undressing in search of a pocket>. Nope. Carried my key fob for ten miles.
@4leighbee Haha, how inconvenient! At least give us ONE fob-sized pocket! That's always the first thing I look for when I buy bottoms for running -- where/how many pockets. A zero-pocket pair usually elicits an eye roll from me. In an age when everyone has phones and fobs and ID cards and keys to carry, how do these companies get away with zero pockets?!
This whole discussion makes me happy I have my Flipbelt!! I was never a consistent runner in the past and I got my Flipbelt because most of my clothes are yoga clothes so they typically don't have pockets. I never thought about how hard it would be to run if I didn't have my belt, it sounds like a real headache!0 -
And goal. Wohoooo. First time I hit 100 km in a month.
Question for people. I have a 10k race on sunday and I was supposed to do interval training or hills Wednesday. Should I skip that and only do easy runs this week or it is ok if I do it?
.....Date.....Distance...Pace (min/km).........................Random thought of the day
March 01 - rest
March 02 - 5 km............(4:42).........Stop bouncing like Bambi you idiot you gonna kill your knees
March 03 - 7 km............(6:00)............................Bend at the ankles not the waist.
March 04 - 3.5 km.........(7.46)....................A metronome app helps with your cadence
March 05 - rest
March 06 - 15 km..........(6:00)............Need to taper long run next week but don't want to
March 07 - 5 km............(7:08).........................,.............Treadmills suck
March 08 - rest(4k walk)
March 09 - 3 km............(6:00).................................Treadmills really suck
March 10 - dead
March 11 - dead
March 12 - dead
March 13 - dead
March 14 - 4 km.............(4:20).......................Turns out I'm quite good at biomechanics
March 15 - rest
March 16 - 4.4 km..........(6:50).................I can't do this any slower watch leave me alone
March 17 - 3.4 km..........(5:50)......................Tap Tap Tap Tap Tap Tap Tap Tap Tap
March 18 - 3.4 km..........(5:00)........................................Gotta go fast
March 19 - rest (xt)
March 20 - 6.5 km..........(5:40)........................................Praise the sun
March 21 - 5.3 km+ONE (1) hour of stationary bike..............Music
March 22 - 5.6 km
March 23 - 3.6 km....................................................I ate 5 bananas today
March 24 - 6 km............(7:00)......................................Now that's easy
March 25 - 2 km............(6:30)..................................Gotta rest a little too
March 26 - rest
March 27 - 10+4 km......(5:53).................It takes me around 4 km of jogging to warm properly
March 28 - 4.5 km..........(7:30)..................Shorts that ride up are the bane of my existance
03/04: Bucharest 10k and Family run (registered)
16/04: Color Run Bucharest (registered)
15/05: Bucharest Half Marathon (need to register till march 31)0 -
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
So far - 42/50
Managed to get a couple of extra miles in this weekend. Now if I can just eke out the time for a couple of slightly longer runs or walks, I might actually make my March goal.
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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Goal of 70 Miles for March
3/1 – 3.21 Mi
3/3 – 5.91 Mi
3/6 – 3.17 Mi
3/7 – 3.28 Mi
3/9 – 3.97 Mi
3/12 – 8.28 Mi
3/19 – 6.14 Mi
3/21 – 4.18 Mi
3/23 – 3.21 Mi
3/25 – 4.46 Mi
3/28 – 5.90 Mi
Progress toward Goal 51.71 / 700 -
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
Upcoming races:
Oak Barrel HM - 4/2
Bridge Street HM - 4/10
Cotton Row Run 10K - 5/30
Firecracker Chase 10.2 miler - 6/250 -
AdrianChr92 wrote: »Question for people. I have a 10k race on sunday and I was supposed to do interval training or hills Wednesday. Should I skip that and only do easy runs this week or it is ok if I do it?
Depends on what you want out of the 10K. If all you care about is finishing, then do whatever workouts you would be doing anyway. If you want to try for a PR, you might want to tone down the Wednesday workout. Toning down might mean doing easier intervals or hills. Just running easy would be the extreme end if you feel the rest/recovery is really vital before the 10K.
For reference, I belong to a running club that has speed workouts on Tuesdays and Thursdays. The Thursday before a race that many members will run, Coach gives us really light speed work. The Thursday before I have a race, Coach has me tone down the marathon plan speed work.
Example 1: The Thursday before Winter Warrior Half, my plan assignment was 1 x 800 at T; 2 x 1600 at T; 1 x 800 at T; and 2 laps striding the straights. This was on a 200m indoor track. Because I had a half two days later, Coach had me slow the 1600s down to half marathon pace. T pace is lactic threshold, about the fastest you can sustain for one hour in race conditions. N.B. - because I was in early stage Boston training at the time, Winter Warrior Half was not an A race on my schedule. Essentially, it was a long speed run in the context of marathon training. Coach probably would have had me back off much more if Winter Warrior had been a target race.
Example 2: Before a major 5K on Sunday, Coach might just have the club run a warmup, one set of 15 second cutbacks, and a cool down on Thursday. The 15 second cutbacks are, run for 90 seconds at R (~1 mile race pace), then 90 seconds easy; 75 seconds at R, 75 seconds easy; and so on down to 15 seconds. People who aren't running the race might be told to do 4 x 800 at T, then 2 sets of 15 second cutbacks.
In your case, with the hill/speed work backed up to Wednesday, the need to tone down the workout is less pronounced. You just have to make a judgment call based on how you feel and how you know your body will react.0 -
@MobyCarp Congrats on your AG win. Nice curved glass award.
Nice one on your 10K @AdrianChr92
Nice running @kristinegift on yesterday.
Way to go skip. And glad your ITB is not hurting @skippygirlsmom
Nice century ride @Ohhim
Prayers out to you and your son @HonuNui
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5 hilly miles at easy-ish effort to start this week off right! Easy flat run tomorrow to prep for the start of adding mid-week long runs on Wednesday. Only 8 miles on the mid-week long run these first few weeks, which is my minimum long run (finish right around 90 minutes typically). The weekend long runs are bumping up to 14 milers, with a new weekly mileage target of 42 miles per week over the next 3 weeks. The last two 14 mile long runs this cycle are actually scheduled HM's so I will have to keep running past the finish for a bit, I guess.
3/1 - 5 miles
3/2 - 5 miles
3/3 - 5 miles
3/4 - Rest
3/5 - 12 miles
3/6 - 5 miles
3/7 - 5 miles
3/8 - 5 miles
3/9 - 5 miles
3/10 - 5 miles
3/11 - Rest
3/12 - 12 miles
3/13 - 5 miles
3/14 - 5 miles
3/15 - 5 miles
3/16 - 5 miles
3/17 - 5 miles
3/18 - Rest
3/19 - 12 miles
3/20 - 5 miles
3/21 - 4 miles
3/22 - 4 miles
3/23 - 4 miles
3/24 - 4 miles
3/25 - Rest
3/26 - 8 miles
3/27 - 4 miles
3/28 - 5 miles
139/150 Miles
Upcoming races:
4/9 - Rock the Parkway half marathon (Kansas City, MO)
4/16 - Garmin Wickedly Fast half marathon (Olathe, KS)
4/23 - Race for Hope half marathon (North Kansas City, MO)
5/1 - Buffalo Bell Stampede half marathon (Leavenworth, KS)
5/14 - Running with the Cows half marathon (Bucyrus, KS)
6/2 - Hospital Hill 5k 7pm PRE-RUN (Kansas City, MO)
6/3 - Hospital Hill half marathon 7am RE-RUN (Kansas City, MO)
9/25 - Broadway Bridge half marathon (Kansas City, MO)
10/15 - Kansas City Marathon 26.2 (Kansas City, MO)
11/5 - Jenks half marathon (Jenks, OK)
11/6 - Kansas half marathon (Lawrence, KS)
11/12 - Longview half marathon (Kansas City, MO)
11/13 - Gobbler Grind half marathon (Overland Park, KS)
11/19 - White River half marathon (Cotter, AR)
11/20 - Pilgrim Pacer half marathon (Lenexa, KS)0 -
@Stoshew71 thanks for advice. I think I will do it on flat and just run the intervals at tempo pace and add 3-4 strides at the end. I'm aiming for a PB but I'm sure I'll make it anyway since I never raced a 10 k) 0
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ceckhardt369 wrote: »kristinegift wrote: »kristinegift wrote: »I wear tight shorts most of the time because they don't ride, but lately I can't find any with enough/big enough pockets. I ordered a pair of Saucony scoot tight shorts and the pocket barely could hold one gel! Some of the loose-leg Oiselle shorts (and other brands, obviously) have larger pockets and side pockets you can't get with compression shorts. I hate to leave compression shorts behind because they make my butt look great but I need more pockets, darn it! I wear tight shorts to avoid chafe, but I actually didn't chafe with the Distance shorts, which was a happy surprise -- though I did lube up quite a bit with Vaseline beforehand!
@kristinegift I totally hear you about the pockets! Y U No give me decent shorts pockets, sport companies?
I totally adore my Nike Running Dri-Fit capris which have a phone pocket at the left hip and a key/cash divided zipped pocket on right. I've got 2 pairs.
But can I find shorts with these features? Hell to the no.
@Orphia Capris have the best pockets! But I have a hard time finding leggings with big enough pockets for winter long runs just as I'm hard pressed to find tight-shorts that have big enough pockets. So frustrating! Those Nike capris sound amazing though. Nice big, convenient pockets! Whenever a phone can fit, I'm super impressed, since phones have gotten so darn big!kristinegift wrote: »I wear tight shorts most of the time because they don't ride, but lately I can't find any with enough/big enough pockets. I ordered a pair of Saucony scoot tight shorts and the pocket barely could hold one gel! Some of the loose-leg Oiselle shorts (and other brands, obviously) have larger pockets and side pockets you can't get with compression shorts. I hate to leave compression shorts behind because they make my butt look great but I need more pockets, darn it! I wear tight shorts to avoid chafe, but I actually didn't chafe with the Distance shorts, which was a happy surprise -- though I did lube up quite a bit with Vaseline beforehand!
@kristinegift I totally hear you about the pockets! Y U No give me decent shorts pockets, sport companies?
I totally adore my Nike Running Dri-Fit capris which have a phone pocket at the left hip and a key/cash divided zipped pocket on right. I've got 2 pairs.
But can I find shorts with these features? Hell to the no.
in re: pockets - I literally got back in my car before my long run yesterday so I could more carefully inspect the darn capri tights I was wearing - what do you mean there are no pockets? There must be a pocket somewhere <practically undressing in search of a pocket>. Nope. Carried my key fob for ten miles.
@4leighbee Haha, how inconvenient! At least give us ONE fob-sized pocket! That's always the first thing I look for when I buy bottoms for running -- where/how many pockets. A zero-pocket pair usually elicits an eye roll from me. In an age when everyone has phones and fobs and ID cards and keys to carry, how do these companies get away with zero pockets?!
This whole discussion makes me happy I have my Flipbelt!! I was never a consistent runner in the past and I got my Flipbelt because most of my clothes are yoga clothes so they typically don't have pockets. I never thought about how hard it would be to run if I didn't have my belt, it sounds like a real headache!
Men's shorts aren't quite as bad as women's, but the pockets provided are typically inadequate. I bought some Saucony throttle shorts because they had 2 zippered pockets. Got running, and found a problem. The opening is vertical, so if I unzip the pocket while running, everything comes out. So I can keep whatever fits in a pocket, as long as I don't want access to it while running; or I can keep one (1) gel, because if I keep 2 they both come out when I get the first one! Later I found a pair of Nike shorts that had a proper horizontal opening on the zippered pocket, but only one pocket. And of course the CWX compression shorts only have a little internal pocket that's good for about one key. And my tights have no pockets at all.
I'm a pack horse, so I ended up getting a hydration belt with a large pouch. At first I kept my wallet in the pouch and gels in the small pocket on the outside. Then as my runs got longer, I needed more gels than I could carry that way. Now, I live with putting my driver's license, health insurance card, and one credit card in the small pocket and putting gels (and perhaps a pack of Sport Beans) in the large pouch. My iPhone 5 goes in a leather holster that clips onto the belt; in cold weather, I'll pack the phone in a ziplock bag and put it into a SPI belt that goes under the outer layers to keep the phone warm.
I've never needed the ID, insurance card, or credit card while running, though I have used the credit card after running to buy things. However, I like the ability to call a cab and pay for the cab if Something Bad happens several miles from where I started. And if that Something Bad requires a trip to the emergency room, the insurance card would be necessary. May I always be over-prepared and never need those precautions!0 -
AdrianChr92 wrote: »@Stoshew71 thanks for advice. I think I will do it on flat and just run the intervals at tempo pace and add 3-4 strides at the end. I'm aiming for a PB but I'm sure I'll make it anyway since I never raced a 10 k)
I think it was @MobyCarp that gave the advice. But good luck!0 -
@ohhim great ride - I can't even image. My cousin is a big cyclist and he does a lot of long rides like that.
@shanaber how is the day back going?
@EvgeniZyntx sounds like a very cool race
@kristinegift leaving without your Garmin is as bad as forgetting your running shoes! Great job in the pouring rain though.
Decided not to run today to make sure I give the ITB rest time. Hopefully I can get a longer run in tomorrow. I've regrouped my thoughts for my HM on the 10th. I just need to finish and not worry about my time. I hate that, but I'm certainly not ready for anything else. That's okay I'm good with that.0 -
Rain all day today with lighting, so might be a treadmill gym run in my future tonight.0
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