March 2016 Running Challenge
Replies
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01/03 3.5miles
02/03 3.5miles
04/03 3.5miles
05/03 3 miles
07/03 3 miles
09/03 4.5miles
11/03 5 miles
12/03 3.75miles
14/03 3.5 miles
15/03 3 miles
16/03 3.5miles
19/03 5 miles
21/03 3.5miles
22/03 3.5miles
23/03 4.3 miles
26/03 5 miles
29/03 6 miles - a first for me and not planned. At 4 miles I thought give it a try Marissa and it went fine. It did take 1hr 13min with a 250ft climb.
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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 - travel day
March 29 - 5.5 miles in the hills for Virginia
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instantmartian wrote: »WhatMeRunning wrote: »
Truth be told, I'm very hesitant to do these sort of early morning runs on natural wooded trails. There are some nearby and I do plan on running them more regularly this year, and if I'm running in vampire time then I guess I will have to bite down (or suck it up) and go for it. But....WhatMeRunning wrote: »@vandinem - That made me laugh about the Strava mileage vs Thumbs Up!
There are some in my feed with a couple hundred every time they go out!
@Elise4270 - I never considered the possibilities of vampires in the bushes!
I went out to run at 4 dark 30 this morning because my brain has currently convinced the rest of me that is the best time to get it done. So it was dark, no sun or even twilight anywhere to be found. I took the paved park trails along the wooded stream. I encountered many woodland creatures like bunnies, rabbits, hares, and something fleeting across the trail just ahead of my flashlight beam. A bit later something was scurrying through the bushes for a bit. I never considered it might have been a vampire!
Dang your brave. I won't even walk on the side of my house near the woods after dark. If I leave the water on, I make my husband go turn it off. (I have to whine about it for 10 minutes first though). I think maybe I was scared one too many times as a kid. I can't even image running the trails in the dark alone. It'd be a PR for sure.
I'm not scared of snakes, spiders or the likes. Just the boogie man. Or the creature from the black lagoon.
I hate spider webs.
Mostly because spiders live in them.
But even more so because I feel like spiders are on me all day when web is clinging to me, or feels like it's clinging to me.
And trail runners aren't supposed to be bothered by spyder webz.
And I'm not scared....
I just dislike it to the highest power.
This made me laugh out loud! Spider webs, nor the spiders that create them, have never really bothered me, unless I have one of either stuck on my face and it tickles.
I was only scared twice by spiders, and both happened to take place in Australia. The first time was when I was in the country for just a few days and I was moving into my room, dragging all my luggage up a flight of steps, and one on the wall decided to stand up on its back legs when I approached and put its little front legs in the air at me. I never saw a spider rear up like that, before, and it was a bit worrisome, as I had no idea what it was or if it had the ability to jump off the wall and attack me. There was no way I was going back down the steps that I just ascended with 100+ lbs of luggage, so I just drug all my stuff up last him and tried to pretend he wasn't there. Thankfully, he left me alone. The other time was when I encountered my first golden orb weaver. I was on a walking trail at a site of hot springs in Queensland. I stopped to admire the spider web that was a good five feet in diameter. (Yes, admire. Spiders fascinate me.) I never even noticed the spider the size of my hand in the middle of the web until a large, maybe 1.5" grasshopper hopped into its web and it dropped down to eat it. I screamed and jumped on top of the person I was walking with. Of course, I then stood there for a while and watched it take care of its lunch.
I can tell you one thing, though, that is the kid of spider web I would definitely not want to run through, if running through such a web is even possible. I picture myself all tangled up in the web and stuck between those two trees.
More power to you, though. I am terrified to run in the dark simply because I feel like I would be hit by a car, kidnapped, or murdered.
That's valid in Australia. Don't they have the worlds deadliest spiders? We have tarantulas here that will rear up. Spider webs don't bother me, or the spider. Most (all of them) aren't a big deal if they are in a web.
I read a story about a guy that was chased by a rabid coyote out running. We have wild pigs, (eat ya alive). Croc-a-gators at the lake which I never want to encounter. Oh and panthers, mountain lions. Had a co-worker with a very close call with one stalking him while he was hunting. And I've heard bears have been about North of us. And male deer scare the *bleep* outta me.
One thing I learned while living is Australia is to not trust any of the fauna, as most of it is dangerous/poisonous. I was attacked by a magpie over there. Thankfully, it never actually made contact with my head, but it sure was attempting to do some damage as I flailed my arms and ran through a field like a nutcase. I also watched an army of bull ants attack a stick after I asked my Australian bird-watching guide what the inch-long red aunt looking things with long legs were. Turns out they are highly aggressive ants that kill humans. Awesome! Even male platypus are venomous.
I know someone who was chased by a rabid raccoon when she was out running on the rail trail I used to frequent. The most interesting wildlife I encountered on a run was a porcupine who decided to meander across the trail in front of me. I knew porcupine were in the area, as I could smell them while out running, sometimes, but that was the first and only time I saw one. Other than the occasional rattlesnake, it was all squirrels and whatnot. We have bear and deer, but I've never been frightened by them. Other than the young black bear that decided to come say "hi" to me as I was, literally, walking out my front door one morning, I've never been close enough to either to feel threatened. No alligators, panthers, wild pigs, or whatnot to worry about here. Maybe living in middle-of-nowhere Pennsylvania does have its advantages. Nah, who am I kidding. I hate winter. I need to migrate south (or to Australia).
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And MAN, I have GOT to get my eyes checked! I was over at the Strava site, and I'm thinking, "Look at these incredible distances Chris, Stan, Christine, Adrian, Kate, Elise and the others are doing! It's incredible ... and almost EVERY DAY!!" And then I realize I'm not looking at the mileage indicator, but the number of 'thumbs up' earned for the run. I think when I saw somebody had run 35 that I started to get suspicious ...
Oh my! This made me laugh. :-)
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@shanaber Thanks for the advice. I'm not in a race prep plan yet, just base building, problem is, my base building is already more miles than the first 1-2 weeks on the beginner HM plans I'm looking to do.....LOL....I'll probably just aim for a little less than what my actual miles for this month were, and go with that for my goal.0
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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
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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Are you following a training plan, or any sort of loose guidelines on how you set up your runs from week to week?MNLittleFinn wrote: »With this month drawing to an end, with just one more scheduled run, and having realized that I set a goal that ended up being too low, I'm looking to set my goal for next month. Anyone have a suggestion on how to figure a good mileage goal? I'd almost rather fall short of an ambitious goal that have too easy a goal and meet it early on.0 -
I guess I am loving the wildlife discussion today!instantmartian wrote: »The most interesting wildlife I encountered on a run was a porcupine who decided to meander across the trail in front of me. I knew porcupine were in the area, as I could smell them while out running, sometimes, but that was the first and only time I saw one.
That reminded me of a very recent encounter on the same paved park trails I ran this morning. I don't recall if I mentioned it here or not, but I was running back from the same 5 mile route I took this morning along the stream in the wooded part of the park and a beaver popped out from the brush onto the trail about 100 feet ahead of me. I was very surprised to see a beaver there as this park is surrounded by residential on all sides. Just a couple miles away are prime beaver areas though, so this one meandered in close to civilization I guess.
Anyway, as I kept running (towards it) it got scared and started running away from me right down the trail the same way I was going. It would stop every 12-15 feet or so to look back and see if I was still coming right at him, and then he kept going right down the trail. I was laughing about it because the brush and stream were right there next to him on the side to dart into. But no, we chased each other until the trail veered away from the stream at which point he finally decided to head back to the stream.
I got to tell my wife I was chasing beaver. She was pleased.0 -
WhatMeRunning wrote: »
Are you following a training plan, or any sort of loose guidelines on how you set up your runs from week to week?MNLittleFinn wrote: »With this month drawing to an end, with just one more scheduled run, and having realized that I set a goal that ended up being too low, I'm looking to set my goal for next month. Anyone have a suggestion on how to figure a good mileage goal? I'd almost rather fall short of an ambitious goal that have too easy a goal and meet it early on.
Training plan, not yet. Runs have been 3,3,3 for Sun/Tue/Th and 5,6 or 7 on Sat, just taking it kind of easy. Over the last 2 weeks, I jumped up to 4 miles on my not-long-run days, because the 3 milers were getting almost too easy, and 4 feels right. With an 8k in mid July, and a half marathon in September, I won't be "starting" on training for at least another month, since the longest (beginner) HM plan I've seen was 16weeks and that would be beginning of June. I'm doing base building, but my base is already more miles than the first week or 2 of the plans.
Sorry for the wordy answer.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
3/27: 12 miles, long and easy
3/28: 5 miles, easy
3/29: 6 miles, easy
Total: 169.99 miles
Overview:
Officially hit (and surpassed!) my monthly goal today
An easy 6 miles today; it was quite beautiful and sunny out this morning! My legs were so tired again today and I really didn’t feel like running, but as usual I’m glad I did.
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 -
Hi People,
I got a doubt. today the organizers of the next 5K which I registered sent an email telling, do 1 speed run, 1 Tempo run and one long run so that you don't end up injured during the race.
I generally do is just run at normal pace, walk when tired and regain running and put maximum towards end the running. In weekends I just try to put some extra distance. Am I doing something wrong?
What are this Tempo runs and Speed runs? More I am learning about running it's getting more complicated.
I have already put this in our group page under references.
Speedwork for Beginner's & Distance Runners can be found here:
http://community.myfitnesspal.com/en/discussion/comment/32577586/#Comment_32577586
And tempo runs are explained a little further down with the links, All about Lactate and (Lactate) Threshold Training:
http://community.myfitnesspal.com/en/discussion/comment/32927287/#Comment_32927287
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I would plan your month based on that schedule. You're currently at 4,4,4 and 5-7 and have been doing that for two weeks it sounds like. If you are feeling good you could do that another week but at that point you might consider backing down one week to allow your body to "build up" from all of the training you put it through over 3 weeks. Maybe 3,3,3 and 5 perhaps that week. The week after that you could move up to more mileage again, say 5,5,5 and 6-8, doing that for another 2-3 weeks, followed by a "down week" again but at the 4,4,4 and 5-7 mileage, and could then keep progressively moving up like that.MNLittleFinn wrote: »WhatMeRunning wrote: »
Are you following a training plan, or any sort of loose guidelines on how you set up your runs from week to week?MNLittleFinn wrote: »With this month drawing to an end, with just one more scheduled run, and having realized that I set a goal that ended up being too low, I'm looking to set my goal for next month. Anyone have a suggestion on how to figure a good mileage goal? I'd almost rather fall short of an ambitious goal that have too easy a goal and meet it early on.
Training plan, not yet. Runs have been 3,3,3 for Sun/Tue/Th and 5,6 or 7 on Sat, just taking it kind of easy. Over the last 2 weeks, I jumped up to 4 miles on my not-long-run days, because the 3 milers were getting almost too easy, and 4 feels right. With an 8k in mid July, and a half marathon in September, I won't be "starting" on training for at least another month, since the longest (beginner) HM plan I've seen was 16weeks and that would be beginning of June. I'm doing base building, but my base is already more miles than the first week or 2 of the plans.
Sorry for the wordy answer.0 -
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
3.29 - 10.1 km - 10 K PR
Races / Training Runs:
3.20 - Ghent Urban Trail 10 km
100.0 km so far - goal is 120 km
I have 13 km scheduled over the next two days. So close.
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Thanks for the advice. I keep forgetting to do "down weeks" and I think that's part of my problem...I'm always wanting to add more mileage, and not remembering to actually take it easy after every few weeks.WhatMeRunning wrote: »I would plan your month based on that schedule. You're currently at 4,4,4 and 5-7 and have been doing that for two weeks it sounds like. If you are feeling good you could do that another week but at that point you might consider backing down one week to allow your body to "build up" from all of the training you put it through over 3 weeks. Maybe 3,3,3 and 5 perhaps that week. The week after that you could move up to more mileage again, say 5,5,5 and 6-8, doing that for another 2-3 weeks, followed by a "down week" again but at the 4,4,4 and 5-7 mileage, and could then keep progressively moving up like that.0 -
Oh, one more thing that I forgot...MNLittleFinn wrote: »WhatMeRunning wrote: »
Are you following a training plan, or any sort of loose guidelines on how you set up your runs from week to week?MNLittleFinn wrote: »With this month drawing to an end, with just one more scheduled run, and having realized that I set a goal that ended up being too low, I'm looking to set my goal for next month. Anyone have a suggestion on how to figure a good mileage goal? I'd almost rather fall short of an ambitious goal that have too easy a goal and meet it early on.
Training plan, not yet. Runs have been 3,3,3 for Sun/Tue/Th and 5,6 or 7 on Sat, just taking it kind of easy. Over the last 2 weeks, I jumped up to 4 miles on my not-long-run days, because the 3 milers were getting almost too easy, and 4 feels right. With an 8k in mid July, and a half marathon in September, I won't be "starting" on training for at least another month, since the longest (beginner) HM plan I've seen was 16weeks and that would be beginning of June. I'm doing base building, but my base is already more miles than the first week or 2 of the plans.
Sorry for the wordy answer.
Your non-long runs should not exceed much more than about an hour max. So if you wind up building to a point where you are running 5 or 6 miles on those days but it is taking 70+ minutes to do so you need to rethink your strategy. I would suggest at that point adding in an extra non-long run day and bumping those long run mileage days down to compensate for the added stress of adding in that extra day. The total mileage may stay the same.
So let's say 5 miles takes you one hour (no clue if that is the case) and you are at a point where you are considering going to 6 miles on your non-long run days. Instead of going to 6 miles 3x/week, do 4.5 miles 4x/week which is still the same 18 miles you would get with three 6 milers, but each run would be under that hour or so limit. The reasoning for that is for the effects of those easy non-long training runs give their benefit when under an hour basically. Long runs should be in the 90+ minute range. @Stoshew71 of @MobyCarp may have some sage advice in that regard.0 -
Marissaxzxzxz wrote: »01/03 3.5miles
02/03 3.5miles
04/03 3.5miles
05/03 3 miles
07/03 3 miles
09/03 4.5miles
11/03 5 miles
12/03 3.75miles
14/03 3.5 miles
15/03 3 miles
16/03 3.5miles
19/03 5 miles
21/03 3.5miles
22/03 3.5miles
23/03 4.3 miles
26/03 5 miles
29/03 6 miles - a first for me and not planned. At 4 miles I thought give it a try Marissa and it went fine. It did take 1hr 13min with a 250ft climb.
Congratulations on the new distance!0 -
WhatMeRunning wrote: »Oh, one more thing that I forgot...
Your non-long runs should not exceed much more than about an hour max. So if you wind up building to a point where you are running 5 or 6 miles on those days but it is taking 70+ minutes to do so you need to rethink your strategy. I would suggest at that point adding in an extra non-long run day and bumping those long run mileage days down to compensate for the added stress of adding in that extra day. The total mileage may stay the same.
So let's say 5 miles takes you one hour (no clue if that is the case) and you are at a point where you are considering going to 6 miles on your non-long run days. Instead of going to 6 miles 3x/week, do 4.5 miles 4x/week which is still the same 18 miles you would get with three 6 milers, but each run would be under that hour or so limit. The reasoning for that is for the effects of those easy non-long training runs give their benefit when under an hour basically. Long runs should be in the 90+ minute range. @Stoshew71 of @MobyCarp may have some sage advice in that regard.
Thanks for that advice! Running fairly easys, 4 miles puts me at 43 minutes, so 5 is about my max for under an hour. I'm working up my long runs now, since my last 7 mile run only took 1:14 and when I slowed down for running with my mom, my 5 mile long run only took 1:01:01 and I ended up running another 4 later that day. I think my long runs are, at the moment, where I need to work, so I can get the distance/time right. Thanks again.0 -
WhatMeRunning wrote: »
I guess I am loving the wildlife discussion today!instantmartian wrote: »The most interesting wildlife I encountered on a run was a porcupine who decided to meander across the trail in front of me. I knew porcupine were in the area, as I could smell them while out running, sometimes, but that was the first and only time I saw one.
That reminded me of a very recent encounter on the same paved park trails I ran this morning. I don't recall if I mentioned it here or not, but I was running back from the same 5 mile route I took this morning along the stream in the wooded part of the park and a beaver popped out from the brush onto the trail about 100 feet ahead of me. I was very surprised to see a beaver there as this park is surrounded by residential on all sides. Just a couple miles away are prime beaver areas though, so this one meandered in close to civilization I guess.
Anyway, as I kept running (towards it) it got scared and started running away from me right down the trail the same way I was going. It would stop every 12-15 feet or so to look back and see if I was still coming right at him, and then he kept going right down the trail. I was laughing about it because the brush and stream were right there next to him on the side to dart into. But no, we chased each other until the trail veered away from the stream at which point he finally decided to head back to the stream.
I got to tell my wife I was chasing beaver. She was pleased.
Aw she knew you were up to no good all along
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@WhatMeRunning - Ha! Chasing beaver. And your wife was pleased...sounds like you have an interesting relationship. LOL
Jumping in on the wildlife discussion since I have no running to add (not starting up again until tomorrow evening).
1) Spiders. I hate spiderwebs, just because they're annoying to run into and impossible to remove once you have. Spiders themselves don't bother me much in terms of running. We have black widows, brown recluses, and tarantulas around here. Plus scorpions, if you want to count all arachnids. The tarantulas are generally harmless, as they're not particularly aggressive. Brown recluses only bother me when they're in the house. I actually had one in my bed a couple days ago (not the first time), and have a nice bite on my back. Lucky for me, I don't get the whole necrosis reaction, just a long spreading allergic reaction/welt that will last about two months. Sigh...benedryl is my friend.
2) Running concerns include: stray dogs--plentiful on my paved routes; black bears and mountain lions--I know they're around, but have never actually encountered one; armadillos; venomous snakes--water moccasins, copperheads, pygmy rattlesnakes. I plan to pick back up my weekend trail running soon and will have to be much more vigilant.
By the by, I do my trail runs out at the ranch where I board my horses, as they have about 2000 acres of trails. The horse trails are nice because you never have to worry about running into anyone--except the occasional horseback rider/trail group (careful not to spook the horses...)--and the paths are well-worn. Running them also gives a much different perspective than riding them. Definitely increased my respect for what my horse is capable of (especially carrying my big ole butt around on her back!).0 -
WhatMeRunning wrote: »
I guess I am loving the wildlife discussion today!instantmartian wrote: »The most interesting wildlife I encountered on a run was a porcupine who decided to meander across the trail in front of me. I knew porcupine were in the area, as I could smell them while out running, sometimes, but that was the first and only time I saw one.
That reminded me of a very recent encounter on the same paved park trails I ran this morning. I don't recall if I mentioned it here or not, but I was running back from the same 5 mile route I took this morning along the stream in the wooded part of the park and a beaver popped out from the brush onto the trail about 100 feet ahead of me. I was very surprised to see a beaver there as this park is surrounded by residential on all sides. Just a couple miles away are prime beaver areas though, so this one meandered in close to civilization I guess.
Anyway, as I kept running (towards it) it got scared and started running away from me right down the trail the same way I was going. It would stop every 12-15 feet or so to look back and see if I was still coming right at him, and then he kept going right down the trail. I was laughing about it because the brush and stream were right there next to him on the side to dart into. But no, we chased each other until the trail veered away from the stream at which point he finally decided to head back to the stream.
I got to tell my wife I was chasing beaver. She was pleased.
OMG That is absolutely hilarious! Man, I need to find some better trails to run on. I feel like I'm lacking in wildlife encounters, these days. There's not much other than few birds and a squirrel or two here or there on my usual loop that goes through the local cemetery. I do, however, look for zombies during every run. The cemetery has different sections with different names (including Faithful Friends pet section). One of these parts of the cemetery is called Resurrection Garden. It is at the very back of the cemetery. The way the named bench is placed, it makes it look like that section is behind a large gate (that leads into the woods) and very tall fence. Zombies are wildlife, right? 0 -
WhatMeRunning wrote: »
Oh, one more thing that I forgot...MNLittleFinn wrote: »WhatMeRunning wrote: »
Are you following a training plan, or any sort of loose guidelines on how you set up your runs from week to week?MNLittleFinn wrote: »With this month drawing to an end, with just one more scheduled run, and having realized that I set a goal that ended up being too low, I'm looking to set my goal for next month. Anyone have a suggestion on how to figure a good mileage goal? I'd almost rather fall short of an ambitious goal that have too easy a goal and meet it early on.
Training plan, not yet. Runs have been 3,3,3 for Sun/Tue/Th and 5,6 or 7 on Sat, just taking it kind of easy. Over the last 2 weeks, I jumped up to 4 miles on my not-long-run days, because the 3 milers were getting almost too easy, and 4 feels right. With an 8k in mid July, and a half marathon in September, I won't be "starting" on training for at least another month, since the longest (beginner) HM plan I've seen was 16weeks and that would be beginning of June. I'm doing base building, but my base is already more miles than the first week or 2 of the plans.
Sorry for the wordy answer.
Your non-long runs should not exceed much more than about an hour max. So if you wind up building to a point where you are running 5 or 6 miles on those days but it is taking 70+ minutes to do so you need to rethink your strategy. I would suggest at that point adding in an extra non-long run day and bumping those long run mileage days down to compensate for the added stress of adding in that extra day. The total mileage may stay the same.
So let's say 5 miles takes you one hour (no clue if that is the case) and you are at a point where you are considering going to 6 miles on your non-long run days. Instead of going to 6 miles 3x/week, do 4.5 miles 4x/week which is still the same 18 miles you would get with three 6 milers, but each run would be under that hour or so limit. The reasoning for that is for the effects of those easy non-long training runs give their benefit when under an hour basically. Long runs should be in the 90+ minute range. @Stoshew71 of @MobyCarp may have some sage advice in that regard.
I started to break my longer midweek runs into doubles. I used to do 10 miles for 3 mornings during the week on top of 2 recovery runs on the off days and the actual long run on Saturdays. That was wearing me out. So I capped those 10 milers to 8 miles and then added 4 more miles in the afternoon during lunch time. I realize that may sound really scary where most of you beginners are, but the idea is the same as @WhatMeRunning is suggesting. Breaking up the longer midweek runs into more sessions but smaller per session. Still, it may not be a bad idea to have 1 midweek kinda long run. Whatever fits into your schedule but won't wear you out.
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@Stoshew71, that makes a lot of sense for me. I'm no marathoner, but I'm hoping to be a half marathoner. My morning runs feel really good and I can fit maybe another mile in before it gets to the point where I have to get up way too early. At that point, I'm thinking about adding another short, say 2-3 miler in the afternoon on 1-2 of those days, to get my mileage up. Does that sound right/work?
Oh, yeah, Summers will be easier, I can just load my little guy in the jogger for 2-3 mile afternoon runs all I want, and I usually walk another 2-3 every day in summer.0 -
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
3/29 – 4.58 Mi
Progress toward Goal 56.29 / 70
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@WhatMeRunning The info for @MNLittleFinn was also helpful to me. Thank you
My January goal was 33 miles and I ran 42.18. February goal was 45 miles and I ran 47.78. March goal was 52 miles and I'm at 71.7. Having a whole week off work really helped me get more miles so I think I'm just going to set my April goal at 70 and hope I can do it again without the time off work.
I was planning to run 3 miles today to end March but I had that leg pain yesterday and I'm thinking it could be stemming from my low back. I have issues with sciatica and usually it's my right side affected but it could just be switching. So I'm just gonna take it easy 3 days and try to pick back up Friday to start April. This can be a cut back week anyway. I count my weekly mileage from Friday-Thursday because I started back running Friday Jan 1. The past few weeks have been 13.6 miles, 18.2 miles, 20.6 miles, and this week will be back to 17.3. Probably for the best and I can start April strong.
I have never even run 50 miles in a month before so this is all new territory having surpassed my goal of 52 and even passed 70 miles!0 -
Oh, here's my final March report:
3/1/16 - 2 miles
3/4/16 - 6 miles
3/5/16 - 4.5 miles
3/6/16 - 3.1 miles
3/11/16 - 6.2 miles
3/12/16 - 5 miles
3/14/16 - 3 miles
3/15/16 - 4 miles
3/18/16 - 6.5 miles
3/19/16 - 4 miles
3/20/16 - 5 miles
3/21/16 - 3 miles
3/23/16 - 2 miles
3/25/16 - 4 miles
3/26/16 - 7 miles
3/28/16 - 6.2 miles
Total 71.7 miles (Above numbers are rounded. 71.7 is the exact total.)0 -
@greenolivetree you're in a similar position as me, my March goal was 56, and I'm at 72.6. I have this week and next week, then a cut back week to recover a bit, before going at it agin. This month was kind of ridiculous for me as I never expected to run that much...or, actually, feel the need to run that much.0
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MNLittleFinn wrote: »@Stoshew71, that makes a lot of sense for me. I'm no marathoner, but I'm hoping to be a half marathoner. My morning runs feel really good and I can fit maybe another mile in before it gets to the point where I have to get up way too early. At that point, I'm thinking about adding another short, say 2-3 miler in the afternoon on 1-2 of those days, to get my mileage up. Does that sound right/work?
Oh, yeah, Summers will be easier, I can just load my little guy in the jogger for 2-3 mile afternoon runs all I want, and I usually walk another 2-3 every day in summer.
I would say that sounds like a smart idea.
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Thnks @Stoshew71 Now I think I have an idea of what to do until I start dedicated HM training.0
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WhatMeRunning wrote: »
Oh, one more thing that I forgot...MNLittleFinn wrote: »WhatMeRunning wrote: »
Are you following a training plan, or any sort of loose guidelines on how you set up your runs from week to week?MNLittleFinn wrote: »With this month drawing to an end, with just one more scheduled run, and having realized that I set a goal that ended up being too low, I'm looking to set my goal for next month. Anyone have a suggestion on how to figure a good mileage goal? I'd almost rather fall short of an ambitious goal that have too easy a goal and meet it early on.
Training plan, not yet. Runs have been 3,3,3 for Sun/Tue/Th and 5,6 or 7 on Sat, just taking it kind of easy. Over the last 2 weeks, I jumped up to 4 miles on my not-long-run days, because the 3 milers were getting almost too easy, and 4 feels right. With an 8k in mid July, and a half marathon in September, I won't be "starting" on training for at least another month, since the longest (beginner) HM plan I've seen was 16weeks and that would be beginning of June. I'm doing base building, but my base is already more miles than the first week or 2 of the plans.
Sorry for the wordy answer.
Your non-long runs should not exceed much more than about an hour max. So if you wind up building to a point where you are running 5 or 6 miles on those days but it is taking 70+ minutes to do so you need to rethink your strategy. I would suggest at that point adding in an extra non-long run day and bumping those long run mileage days down to compensate for the added stress of adding in that extra day. The total mileage may stay the same.
So let's say 5 miles takes you one hour (no clue if that is the case) and you are at a point where you are considering going to 6 miles on your non-long run days. Instead of going to 6 miles 3x/week, do 4.5 miles 4x/week which is still the same 18 miles you would get with three 6 milers, but each run would be under that hour or so limit. The reasoning for that is for the effects of those easy non-long training runs give their benefit when under an hour basically. Long runs should be in the 90+ minute range. @Stoshew71 of @MobyCarp may have some sage advice in that regard.
Stan might have done some research on time limits for non-long runs, I haven't. My observation is that as the long runs and total weekly distance get longer, the non-long runs are forced to get longer as well. Upon reflection, I think the limit of the long run to no more than (25%, 30%, 33%, 35% depending on who you believe) of the weekly mileage isn't designed so much to limit the long run distance as to force the total weekly mileage base up, which also forces up the length of the non-long runs.
In marathon training, I have a lot of non-long runs that are an hour or more. Some weeks call for this by definition. There was a week with a 15 mile workout and a 13 mile workout, neither of which I can do in anything close to an hour. Sometimes it's a time assignment, such as run easy for 90 or 100 minutes on a day that isn't the long run. And sometimes I'm forced into it by the mileage target. Stan might meet the mileage target with a double, but it works better for me to have an easy run of 8 or 9 miles than two runs of 4 and 5 miles. That's just how my schedule works out. I'm fast for an old fart, but I won't run 8 miles in an hour at an easy pace. (A while back, my coach made an offhand comment about people not understanding how 8 miles can be an easy run. Ironically enough, I'd done 8 easy miles three days earlier. Yes, it took me over an hour; but it was easy.)
I suspect the major point of limiting a non-long run to under an hour is that an hour is the limit of being able to run at lactate threshold. Most new runners gravitate to lactate threshold unconsciously, and need to learn to run slower when they need to run for more than an hour. Once you learn to run at a true easy pace, it's possible to have easy runs longer than an hour. Whether that's advisable if you're training for shorter distances than a marathon, I don't know. It certainly isn't *necessary* for most people aiming at a 10K to have long runs of more than an hour.
Disclaimer: When we start talking about people who run 11 or 12 minutes to the mile, the time on the road is enough greater than what I have for the same distance that I'm not sure how much of my experience is relevant.0
https://www.youtube.com/watch?v=sOnqjkJTMaA
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