March 2016 Running Challenge
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Oh @_nikkiwolf_ - I have run my virtuals as a regular training run depending on the distance and what my day calls for.0
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@Elise4270 - Do your cookies always match your shoes?
Not on the way out...unless it's muddy.
I have 3 pair hidden, all the same color. So if DH notices chances are he'll think they are the same shoe. Which I have a pair of Newton boco trail in 8.5 I can not do if anyone is interested. You can have'em for shipping.
Not that I'm hiding spending money on shoes. He'll just be on to me if he realizes I have squirrelled enough money for random shoe therapy to start asking questions. The innov8 were a find.
Love this, but I would eat my homemade cookies before store bought
Which Innov8s are they and where did you find them? I have been looking for a pair in my size on sale but so fare no luck. Almost bought Skora Cores and/or Forms on Amazon but again they didn't have my size!! It is keeping me from my retail therapy!
Left Lane Sports had a flash sale. I get emails through Active (race/event finder). They are the f-lite 215. They also had the 218, but I'm new to the line and just picked one. They were 54$ plus ~6 on shipping.
I like them so far. I'm thinking these may be the shoe. I like that they seem similar to the Merrell All out flash, but with a stiffer sole.
I wore the Merrell All out Charge yesterday. Not bad. But I noticed when I kicked them off in the parking lot, I wanted to run or walk around barefoot. My feet felt a bit forced I guess.
I'm just lost without a go to shoe at the moment.0 -
MNLittleFinn wrote: »@kristinegift I've been updating/moderating my training schedule. I have a long time to train, so slowing it down is more of a problem of ME needing to remember that I don't need the huge miles right now.
Current runs are and will be 4-4-4-6 this week and next week, the following week is a cut back week at 3-3-3-5. After that I'm still trying to figure it out, hence all of the questions, since I'm not sure where to go from there, wanting to buuld my long runs to the 90 minute range by summer. Hope that makes sense, foggy today, got decaf instead of real coffee this morning
For where you are right now, I wouldn't fixate on the 90 minutes. Yes, all the benefits @Stoshew71 writes about are there; but a lot of the scientific research is a process of putting an explanation on why the elites are successful with what they do. From a standpoint closer to a beginner, it might be more helpful to think of long runs as expanding your range. Once in a while, you'll run so far that your legs feel it, even if your cardio is fine. That happened to me when I went from 13 to 15.5 miles (a routing mistake) and again the first time I ran 18 miles, and again the first time I ran 20 miles. (No, those were NOT consecutive weeks!) When you get that feeling, it's time to back off next week, then maybe go back up to the former record distance the week after that. The idea is that you're training your body for endurance, so you can do X miles routinely. You'll get a lot of benefit from slowly building how far you can run, even before you get to the 90 minute mark.
Hint: The muscular/skeletal system develops to stand the distance more slowly than the cardio vascular system does. This is the major reason it's easy to run yourself into injury; you feel great in the moment, but your legs and feet are taking a pounding. Training the legs and feet to endure the pounding is a long, gradual process.0 -
Thanks @MobyCarp I think I'm going to keep my current schedule of 4-4-4-6.21(10K) for now, do a cut back week in 2 weeks (3-3-3-5) to get some rest and evaluate after that. I kind of want to add some mileage after the cutback week, just a matter of figuring out how much (way too many theories on that).
I think the hard part for me is that I went from barely being able to run 3 miles, to having 3 be a normal weekday run, to running 4 on the weekdays and being able to do a double this last Sat (5 easy, 4 speedwork) that putting things in perspective and slowing things down is harder than I thought it would be. This group has been invaluable in helping me get some perspective on this0 -
_nikkiwolf_ wrote: »So, I've got a question to everyone who's run both "real" and "virtual" races:
how did your time in the virtual race compare to your race time at official event?
I've just received the package with the bib and goodies for my first virtual race (Zombies run! VR
).
I'm hoping to run it tomorrow or Friday after work. I'm just wondering if I should try to go at the pace that would be my goal for a regular 5k race. Or will the lack of event-day adrenaline mean I'll end up wiped out if I head out too fast?
When I was a new runner just out of my first 5K training plan, I ran a virtual 5K. I mapped out a 5K route near home that was pretty flat. I ran as hard as I could, slowing down when I needed to in order to keep running the whole way. When I slowed down, I imagined other runners passing me. Got to the end, and I ran that in right around 22:00. I was thrilled with what was an excellent pace for me at the time.
Three weeks later, I ran my first official 5K. It was a flat, fast course. I made the common rookie mistakes of going out too fast and trying to keep up with people who were faster and better trained than I was. I ended up slowing down a lot for that last kilometer. In 3 weeks, I doubt I made any significant improvement in conditioning; but my time was right at 21:00. I had never run that fast before in my life. I didn't have a specific time goal. My pre-race goal was just to keep running for the entire course. I did that, but I don't think I could have kept running for 6K that day. As the saying goes, I left it all on the course.
The race environment does make a difference, even if you're trying to go as fast as you can in a non-race environment. I can't say how much of it is due to adrenaline, how much is due to the fact that other people are watching, how much is due to the desire to pass that runner who is only a little bit ahead of me, and how much is due to other factors; but there is a big difference.
Now that I have more experience with live races, I don't run virtual races. So I don't have a good comparison of how an experienced runner's virtual race time might compare to the official race time. But there was certainly a big difference for me as a newbie runner.0 -
@_nikkiwolf_ Virtual vs "real" I have done both and I find that I'm faster in a "real" race. I know I'm guaranteed a medal in a virtual race so the pressure is off LOL Most of the time in a "real" race I get to the first mile and when they call out a time I'm like holy Sh** who is that for because I never run that fast in my daily runs.
@becky71_cm don't worry about all the science people here just enjoy the friendship and the run. Honestly I just scan over all the science, if I have a specific question I'll ask, but besides that it's too much for my little brain to think about
@elise4270 free race woohoo! Love the new shoes and the cookies
@janeknoll1 awesome!!!!
Poor Skip called today to come get her from school. Must be a bit of a stomach virus. Her only concern is the weekend, meet on Saturday, 5K run with friends on Sunday and meets on Monday and Tuesday. She's got herself a boyfriend it seems (first one) I told her boys have cooties and that is why she's sick now. 0 -
How many of you on Strava have premium memberships? And Those who do, how do you like it? I've been using Garmin for all my run stuff, but with all the folks on Strava, I'm thinking of using that more, and trying to decide on free or premium.0
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Got in another 9 miles last night via a mix of treadmill & outdoor, and a hot (but manageable) 10 this afternoon. May do a second run tonight, to make tomorrow's goal a bit easier, but I'll play it by ear as I need to hit the pool hard in a bit.
3/1 - 3.5 miles
3/2 - 10 miles
3/3 - 5 miles
3/4 - 3 miles
3/6 - 11 miles
3/7 - 18 miles
3/8 - 7.5 miles
3/10 - 13 miles
3/12 - 5 miles
3/15 - 6 miles
3/17 - 5 miles
3/18 - 1 mile
3/19 - 10 miles
3/21 - 20 miles
3/23 - 11 miles
3/25 - 5.5 miles
3/27 - 9 miles
3/28 - 20 miles
3/29 - 9 miles
3/30 - 10 miles
Total: 182.5 miles
Goal: 200 miles
Remaining: 17.5 miles
@mobycarp - Probably should have clarified - I'm still 38 & turning 39 in the fall, but the qualifying window for the 2018 Boston Marathon (when I'll be 40) opens up right before the Chicago marathon. There are a handful of races that take place the week of the window in September (Preque Isle), that let me try to qualify for both 2017 (for the 35-39 group) & 2018 (for the 40-44 group), but I suspect I won't have the 3:07'ish fitness by then and would rather try for the 3:12'ish BQ time on a flat course with better crowd support like Chicago (assuming the qualifying times and safety margins don't change for next year).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
3.30 - 5 km - dreadmill
Races / Training Runs:
3.20 - Ghent Urban Trail 10 km
105.0 km so far - goal is 120 km
I have 8 km scheduled for tomorrow. So close. Missed it by a day or two.
Goal for next month will be 140 km.
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@MNLittleFinn Free is all you need honestly. Premium might worth it if you train with a heart rate monitor. If you want to get premium buy it to support the company cause in itself it doesn't offer that much.
I never knew there was a such a thing as a "virtual" race. My country is kinda scarce in real races though. For example the biggest 10k race only has like 1000 people. It's all good I guess, less crowded race0 -
MNLittleFinn wrote: »
Forgot the part where I do a 15-20 minute rear-kicking kettlebell routine 1-2 times a week to help with core strength...12kilo kettlebell....turkish get ups, swings, floor press, deadlift. The weight isn't much, but man does it kick my rear.EvgeniZyntx wrote: »Add a dedicated stretching sessions or cross-training 1x week to actually help with reducing risk of injury, possibly a strength session. Other than that, at this time, just increase mileage like you are doing. Looks good.
Then you are good to go! Give your self time. The changes are happening.
(don't overthink this.)
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I Probably need to remember this the mostEvgeniZyntx wrote: »Then you are good to go! Give your self time. The changes are happening.
(don't overthink this.)
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MNLittleFinn wrote: »How many of you on Strava have premium memberships? And Those who do, how do you like it? I've been using Garmin for all my run stuff, but with all the folks on Strava, I'm thinking of using that more, and trying to decide on free or premium.
I use both. No premium. Different groups. Bunch of casual runner and tri friends on GC. Bunch MTB and open runners on Strava. Then Training Peaks, SportTracks and my own software for analytics. My training calendar is in GC (because it is easy to send to the watch that way). MapMyRide for RAGBRAI group... etc. It all syncs by itself.0 -
Cracked up on the @Stoshew71 & @skippygirlsmom being married.
Got up to run a shorter distance today because want to do a long run tomorrow. The temp said 30 degrees! What?!
It hasn't been 30 all winter in Orlando! At first I thought maybe I was looking at the wrong thing on my mom's thermometer... is that the date? Oh yeah, today is the 30th. But no, my app said 27! I did not pack for cold winter running! So I wore 3 layers on my top, one pants and found some gloves in one of my mom's coats and went outside. The only thing cold were my hands. Even stripped off a layer! I went just 4.3 because I want to do a long run tomorrow. GOAL today!
Went to Road Runner Sports here where I am a member and it was quite a disappointment. They just had very little in my size (9.5 Wide) and they were not knowledgeable at all. Last summer when I went there everyone was a running genius but this time, I don't even think they were runners. Not sure what happened but I plan on letting them know. I did end up with a Nike Air Zoom Vomero 10- which is last year's model so they were at least a bargain... and if I don't like them I can return them in 90 days. I just got my second pair of Brooks Glycerin 13s about a month ago, and they still had those but in the same color. I only rotate between two shoes at the moment and I know me... I would be way too confused rotating two of the same type of shoes. Anyway, it was just a disappointing shopping trip, but hopefully the Nike's will be nice.
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
March 30 - 4.3 miles in the cold hills of Virginia
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@Elise4270 - Do your cookies always match your shoes?
Not on the way out...unless it's muddy.
I have 3 pair hidden, all the same color. So if DH notices chances are he'll think they are the same shoe. Which I have a pair of Newton boco trail in 8.5 I can not do if anyone is interested. You can have'em for shipping.
Not that I'm hiding spending money on shoes. He'll just be on to me if he realizes I have squirrelled enough money for random shoe therapy to start asking questions. The innov8 were a find.
@Elise4270 - Tell me more about these Newton shoes. I've been on the hunt for some new trail shoes (read: trail shoes, since i've previously done trails in my old road shoes). Do they fit normally? I can't do anything on the narrow side. I like a wide toe box, but need a normal to narrow heel. If you think they might fit the bill, I'm interested in taking them off your hands!0 -
I was going to run today (first run post marathon), but life has gotten in the way. Had to get my husband from the airport and drop him at home over lunch before heading back to work. Plus it's been raining and is supposed to continue all night.
Oh well. I'm dealing with some pain in my ankle atm anyway, so it's probably all for the best. Aiming for a run on Friday.
So, I guess that means I'm done for the month. Total mileage was 73 miles of a 100 mile goal. I'm pretty happy with that, considering I haven't run since the 20th. 0 -
@Ohhim - Yeah, after I posted I realized that you were probably referring to the 2018 qualifying window. Good luck on the BQ! There was speculation with the large 2016 cutoff that the targets would get faster, but who knows. Maybe 2017 will have little enough demand that the cutoff goes down and the the 2018 targets stay the same.
I know a couple of people who double BQ'd for 2016 and 2017 at Rochester 2015, but it's not a flat course and probably not the best choice if you're close to the edge of qualifying or not. I'll be running Rochester 2016, but I expect by then I will have re-qualified for 2017 at Boston 2016.0 -
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
3/29: Rest day!
3/30: 10 miles speedwork
Thank goodness for speedwork! I have been super phlegmy with all this pollen in the air, so it was good to hack it out on my run today! Since I'm only doing one run today (!!!!) I decided to do a negative split practice, which I haven't done since my last cutback week at the end of February. I did the first 5 miles in 39:13 (7:51 pace) and the second 5 miles in 38:17 (7:42 pace). Somehow I managed to run mostly west and east, but against the wind the whole way... good practice for windy conditions on Sunday, I suppose! Wore my race shorts, and they made me feel super fast
Two things that could have made the run go better:
1) Not eating a picky bar 30 mins before. I usually eat a bowl of oatmeal or something before a long run, but not before speedwork. Good to remember... I'll have to make sure I eat breakfast well before my race on Sunday because eating so close to running fast today made me feel kinda blah starting 3 miles in, and I'd prefer not to feel stomach crampy during 13.1 long ones!
2) Dodging an oblivious pedestrian (barely made it between him and the sidewalk bench unscathed!) and then some felled construction barrels with caution tape strung between them. I probably haven't hydrated enough, so when I had to dodge out the way, my toes cramped something fierce. I'll have to remember: no sudden movements during the race!
^^Good thing March has one more day, huh?
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 -
A short 2.19 miles to round off the month as per my plan of shorter and easier runs after pushing myself at Club on Mondays. I'll need to make next months goal a conservative one as I'm off on holiday on Saturday so won't be getting much running in at all next week as i'll be on the slopes in Austria skiing.
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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
13---worked, slept
14---2.3 walk, biked 9
15---7.23 easy
16,17---eat days
18---travel/crazy day
19---5k turned out to be 2.85miles, about 0.5k short. So no PR.
20---13.4 RNR half 2:20:47
21---5.01 recovery run/walk
22---DOMs
23---3.16
24---druged
25---5.28
26---5.74 fast group run
27---3.3 park walk
28---7.00
29---5.00 new Merrell's
30---3.61 new inov8's.
31--- ???
118.73miles/150
Upcoming races:
04/24/16 OKC Memorial Half
10/16/16 THAT dam half, Lewisville TX
11/05/16 Jenks Half Jenks OK
Run the year 2016 481.54/ 2016
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@ddmom0811 - I'll be curious to hear about those Nike's. They have been next on my list to try when I find a pair of the new ones.
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ceciliaslater wrote: »I was going to run today (first run post marathon), but life has gotten in the way. Had to get my husband from the airport and drop him at home over lunch before heading back to work. Plus it's been raining and is supposed to continue all night.
Oh well. I'm dealing with some pain in my ankle atm anyway, so it's probably all for the best. Aiming for a run on Friday.
So, I guess that means I'm done for the month. Total mileage was 73 miles of a 100 mile goal. I'm pretty happy with that, considering I haven't run since the 20th.
You made some great mileage! And your first full! I sent you a PM on the shoes.0 -
skippygirlsmom wrote: »@_nikkiwolf_ Virtual vs "real" I have done both and I find that I'm faster in a "real" race. I know I'm guaranteed a medal in a virtual race so the pressure is off LOL Most of the time in a "real" race I get to the first mile and when they call out a time I'm like holy Sh** who is that for because I never run that fast in my daily runs.
@becky71_cm don't worry about all the science people here just enjoy the friendship and the run. Honestly I just scan over all the science, if I have a specific question I'll ask, but besides that it's too much for my little brain to think about
@elise4270 free race woohoo! Love the new shoes and the cookies
@janeknoll1 awesome!!!!
Poor Skip called today to come get her from school. Must be a bit of a stomach virus. Her only concern is the weekend, meet on Saturday, 5K run with friends on Sunday and meets on Monday and Tuesday. She's got herself a boyfriend it seems (first one) I told her boys have cooties and that is why she's sick now.
Oooo... I like that. I have to remember that for when Em get's one of those.
Then I can go all out Focker on the boy for making my little girl sick. bwaaa hahahahaha
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2/3........5k
4/3........5k
6/3........7k
9/3........5k
11/3......5k
13/3......8k
15/3......5k
20/3......9k
23/3......5k
25/3......5k
28/3......10k
30/3.......4k
Today's random thoughts from running
Annoyed... My running app turned itself off halfway through my run. So I stopped 1k short. Now feeling quite negative about it all, every twinge is a potential injury and my April plan is too much.
Today's random thoughts from reading the comments
I don't really have much interest in races /particular times so the idea of tempo runs etc has never interested me. But the idea of a long run being 90min and normal runs being no more than 60min and the 33% rule is really useful.
Jan 45k
Feb 61k
Mar 73k
Goals for March:
1. 13 runs @ 74km......12 run at 73k
2. 8km long run...........10k
3. Be less slow............I am double less slow.
So March is done, I am giving myself 2/3 on my goals.
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Date Miles MTD ------ ----- ----- Mar 01 3.7 3.7 Mar 02 3.8T 7.5 Mar 04 3.8 11.3 Mar 08 4.1T 15.4 Mar 10 5.1 20.5 Mar 12 6.5 27.0 Mar 13 5.1 32.1 Mar 15 3.5T 35.6 Hills, L8, 6.5MPH, 30+ Mar 17 4.0T 39.6 Hills, L10, 6.5MPH, 35+ Mar 19 6.5 46.1+ Mar 20 3.0 49.1 Mar 22 4.5T 53.6 QS 6.5-7.0, 42m Mar 24 5.1T 58.7 QS 6.5-7.0, 46m Mar 25 6.4 65.1 Mar 26 7.1 72.2 Mar 28 5.2T 77.4 QS 6.5-7.0, 46m Mar 30 3.7 81.1
BOOM. Hit the goal for March. Congratulations to all Challengers!! See you in April!!0 -
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Nice job @vandinem!0
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JaneKnoll1 wrote: »I was able to do my first 30 min non stop run this morning. I am slow but that's ok with me. I started running on my 62nd birthday month in January having been overweight and out of shape almost my whole adult life...proving you are never to old to try! Now I am at my goal weight with 71 lbs gone. This is so I can run/walk the 5k in the Ottawa Race weekend at the end of May. I need 2 days between runs but I swim and walk and do Tai Chi and Aqua strength training in between. I have to keep active to help maintain good blood sugar control with my Type 2 diabetes and I think I am doing it. I challenge myself to run and I don't mind that I run at 4.9 or 5.0 lol. To me it's a miracle I can even run!!
Congrats!!0 -
Last run of the month is tomorrow. Hoping to end with a strong 4 miler.0
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Looks like I have a 46.4 miler tomorrow! JK. Not quite up to that level. YET. Training got derailed due to a Mexican cruise. So worth it! Next month(s) will be on point though. Dozen races coming up. Time to grind.
March total: 103.6/150mi
Longest run of the month: 20.0mi0
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