April 2016 Running Challenge
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@juliet3455 some shoes are built for long runs some are built for speed. Log run road shoes are usually heavier and with more protection. Depends a lot on the model. Every brand should have shoes for all occasions0
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1/4........5k
3/4........6k
4/4........3k
6/4........6k
9/4........2k
10/4....10k
Running Thoughts:
So 10k this morning, had 3 unscheduled walk breaks...7k, 7.5k and 9k only for about 30secs each, but still annoyed.
goals
1. 18 runs.............................6
2. 115km total......................32k
3. 4 runs a week...................Done
4. quickest 5km of 2016
5. quickest 10km of 2016....done, 3mins quicker.
6. 11 km long run
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4/1- rest
4/2- 6.23 miles
4/3- 4 miles
4/4- rest
4/5- 4 miles
4/6- rest
4/7- 4 miles
4/8- rest
4/9- 6.24 miles
4/10- 4 Miles
Total: 28.47/60
Notes on today: Recovery run today, and I finally had an average pace that was (according to the McMillan Calculator) at 12:03 min/mile, it was my slowest run yet. It was actually harder than I thought it would be. Despite my legs feeling heavy, from yesterday's 6.24 miles at the fast end of Long Run pace, I had a harder time keeping it slower. So, Miles 2 and 3 were too fast, but miles 1 and 4 were slow enough to bring the average pace o where it should be. It was a beautiful morning, withe the sun coming up as I was running. Great way to start the day/week.
Wore my new Nike pegasus 32 Flash shoes today. They felt kind of tight at first, but I think that's because I was wearing heavy socks which, it turns out, were unnecessary. Other than that, the shoes performed just fine, nothing amazing, but I expected them to work well, since my other pair of runners is basically the same shoe.0 -
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Been out of pocket for a few days. I decided on the plane to Vegas that I am going to train for my first marathon this year. The marathon is in Richmond, Virginia, in November ("the friendliest marathon"), and I am running about 25 miles a week currently, with 12 being my longest. I would love your insight. Could you share one or two of your most valuable pieces of advice in re: training, diet, injury prevention, the race, hydrating, recuperation, etc. I'm reading and researching, of course, but would love your input (and maybe it will also help someone else)!
Thanks! 0 -
4/1: Rest day!
4/2: 5 miles
4/3: 13.1 Caesar Rodney HM!
4/4: 3 miles with Joe to Go crew
4/5: Rest day
4/6: 10 miles (am), 6 miles (pm)
4/7: 7 miles tempo (am), 6 miles with Thursday crew (pm)
4/8: Rest day
4/9: 22 miles << Last super long run for this training cycle!
4/10: 10 miles
Treadmilled it this morning. Could have run outside, but I really wanted to watch Casper on HBO Go (I haven't seen that movie since I was a kid!), and my 10 miles took excatly until the credits, so I was a happy camper. Took it nice and easy since my legs were kind of tired from doing 22 yesterday and tried out my calf sleeves that arrived yesterday. I'll have to try them again for a longer run next weekend, but I liked them this morning!
Upcoming Races:
3/12: Run O' The Mill 5K: New PR! 21:55
4/3: Caesar Rodney HM: New PR! 1:40:13
4/16: River Horse 6K (Ewing, NJ)
5/1: New Jersey Marathon (Lots of towns, NJ)
11/20: Philadelphia Marathon (Philly, PA)0 -
OK, time to catch up on the 4 pages of posts since I last caught up Friday night!
@shanaber - So sorry to hear the news.
@Orphia - Great pic on that park run track! And congrats on the PB! Oh, and congrats on the 1 year MFP anniversary!!
@juliet3455 - Hope that calf is back under control.
@louubelle16 - That's some great progress on your 5k times! I love it when clear progress is shown like that.
@9voice9 - Don't worry, you'll speed up over time if you keep training. Not that it helps, but I am looking forward to getting up to 11 min/miles myself. I did 11:27 at my half yesterday, the best yet. So maybe next year (or maybe the fall, who knows?).
@MNLittleFinn - Nice long run! How was that westbound route? As for the leags feeling heavy on the recovery run, that is pretty normal. Mine felt a bit like lead today, and on that last mile they felt a few times like they might revolt. But keeping things slow like that they can keep moving on, and also still recover due to not pushing the muscles all that much.
@ariceroni - Way to go taking on that HM in the ice and cold! And to finish as strong as you did. Sounds like you definitely have a good HM in your future.
@dennie24 - Way to go on pushing yourself with the new 5k time!
@kristinegift - I do have a goal HM race coming up on 5/14 (Running with the Cows). That comes after a one week break after my 4 consecutive HM weekends. So these 4 HM weekends are "training", then I get a bit of a break to rest up fo rhte effort on 5/14. For the fall, I am torn about the Kansas City Marathon. It is my only full and is currently my target race for the fall. I am torn between leaving it as a full or bumping down to the half and having it as a fall half target. My only concern with the full is if I race it as a full, I shoudl be able to reverse taper in time to do my 6 halfs over 3 weekends, but I kind of wonder if that isn't pushing things a bit. I still have plenty of time to make up my mind on that.
@ROBOTFOOD - That sounds like a crazy trail race! I'm guessing that was challenging on the hills. I'm also guessing it was the most fun ever?
@juliet3455 - That is a very kind thing you did helping that new runner.
@Ohhim - Best wishes on the 70.3 today!!
@mk2loser - I LOVE your trail running enthusiasm!
@MobyCarp - Thanks for the info! I think it will be a lot of fun tracking your progress. Best wishes next week! Any butterflies yet?
@greenolivetree - I think some of my favorite PR's are tough hill segments.
@4leighbee - YAY!!! WOOT!!! Awesome!!! Honestly, I think some of the best advice might be in @Stoshew71's blog post where he talks about training plans. It consolidated a lot of great info in one place. Start with a base building phase and I would suggest trying to get around 50-60 miles/weeks (just based on my experience). Don't worry about speed or workout runs too much (if at all) during that phase, just slowly build up mileage. Once you get up to that mileage then start adding in the tempo and intervals runs slowly to build up strength/speed on top of the established mileage. Then run your marathon. And give us a full race report. During your training you will have ample opportunity to test hydration/fueling. Take advantage of that and run the race using your proven, tested method. 0 -
@WhatMeRunning that west route was awesome. Harder with the hills, but a great workout, and just a nice run in general.0
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4/3 5.56
4/8 7.9
4/10 5.04
18.5/70
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Ran a 10km today for my long run, I'll be glad when my long run can go back to being a bit longer next weekend! I have to keep reminding myself that it's only 7 days since my half marathon and that I pushed hard so I need to take it a bit easier.
Now to eat some pasta (that's the number 1 reason why I run to be honest) and then sit and catch up on posts
3rd April - 13.1 miles - Half PB 2:04:35
5th April - 2.43 miles
6-8th April - away
9th April - 3.09 miles
10th April - 6.4 miles
MTD - 25.02/65 miles
Upcoming races:
8th May - Run Hackney Half Marathon
2nd Oct - Tonbridge Half Marathon
30th Oct - River Thames Half Marathon0 -
Big moment for me today, i ran my first 5K-35:05...its was called the "Spring Thaw" for a reason eh! 31 degrees running beside Lake St.Clair perfect weather for us thick skinned Canadians. I went into the race with the attitude to just have fun....and fun was had by all.
Cheers to all you inspiring runners on this April Challenge!
4/1-Run 4.1 miles
4/2- Rest
4/3-Run 3.27 miles
4/4-Cycle
4/5-Walk-3 miles
4/6-Run-4 miles.......Total Running Miles 11.37
4/7-Cycle
4/8-Run 3.1 Miles
4/9-Walk 4 Miles
4/10-3.1 Miles~Ran my first 5K~...Total Running Miles ~17.57~0 -
mrswhitehog wrote: »Big moment for me today, i ran my first 5K-35:05 its was called the "Spring Thaw" for a reason eh! 31 degrees running beside Lake St.Clair perfect weather for us thick skinned Canadians. I went into the race with the attitude to just have fun....and fun was had by all.
Cheers to all you inspiring runners on this April Challenge!
WHOOO! Congratulations! That's a great time! So great to hear you had fun!0 -
Date Miles MTD ------ ----- ----- Apr 01 103.7 103.7 April Fools!! Apr 03 6.2 6.2 Cohasset 10K, PR and 19th in my age group! Apr 05 5.3T 11.5 Apr 06 3.8T 15.3 Apr 09 6.4 21.7 Apr 10 5.0 26.7
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1---rest
2---6.79
3---7.38
4,5---tired
6---5.20
7---7.28
8---6.96
9---3.9 walk
10---6.35 starting to feel normal again...
44.01/130 miles
"Don't let fear decide your future" Shalane Flanagan. Olympic Bronze Medalist
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 558.76/ 20160 -
What a great group! Will shoot for 40 miles this month. So far have done about 3! So awesome to hear about others setting fitness/running goals and completing them. Subgoal - to daily fit in the workout and not let work get in the way. 0
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4/1 - 2.2 miles
4/2 - 6.2 miles (my first full 10k!)
4/3 - 3.9 miles recovery
4/4 - 2 miles easy
4/6 - 3.6 miles 8x400 @ 2:20/interval
4/8 - 4.1 miles easy
4/9 - 4 miles easy
4/10 - 6 miles race pace
4/11 -
4/13 -
4/15 -
4/16 -
4/17 -
Total: 32/75
5/7 - Sgt. Larner Memorial 10k
6/25 - Jackson River Scenic Trail 10k
9/4 - VA Beach R&R Half Marathon
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Thanks @WhatMeRunning ! If anyone has any advice about long runs and menstrual cycle (i.e., related injury prevention - avoiding female athlete triad), feel free to inbox me about how you handle it. I suffered a fracture to the femoral head during that perfect storm - would prefer to avoid that! 0 -
4/1 - 5.5 miles
4/2 - family day
4/3 - 5 miles
4/4 -6 - lazy butt days
4/7 - 5 miles
4/8 -9 - rest days
4/10 - 13.2 Bridge Street Half Marathon
28 out of 100 miles
I'll have to catch up on everything last I just wanted to drop in quick.
Since I like to read everyone’s race reports I thought I’d drop one here myself. Today was my 3rd Half Marathon and 2nd time I’ve run the Bridge Street Marathon. It’s basically a run around the office complex I work starting and finishing at the outdoor mall next door. It’s put on by our local Fleet Feet store and is a great race.
The weather was having its all field day today it was supposed to be 40s and start time (7 am) cloudy and 55ish by race end. Suddenly this morning there was a 30% of rain. I wore short sleeves and a throw away zip up hoodie. Skip was a sentry at mile 12.5ish so after my first mile (which is a loop around the mall) I threw her my head band and went off. I was sure within the first few miles I would throw my sweatshirt. I did unzip it by mile 4 but never threw it off. I’m glad I didn’t because some parts of the course the wind was just cold (at least for me) and it rained (lightly) from time to time. Some of the people around me who threw theirs wanted them back LOL.
I decided to start just behind the 2:15 pacers and I kept a nice pace around high 10:20s to around 10:35 for the first 8 miles. Miles 9, 10 and some of 11 kicked my butt with closer to 11 mm. I was okay with this these miles tend to be a slow gradual climb and a hill. I wanted to be sure I was taking care of my knee. My last 2 miles were back down to low 10:40s and I actually felt the best I have in a half at mile 11.
I got to Skip at 12.5 and I was feeling good passing people and there I handed off my sweatshirt and water bottle. Wanted to look nice in my finisher photo LOL. I sprinted the last ¼ (well a Kathie sprint) and felt great crossing the line.
I got my jacket, my medal, some food and walked back to Skip and stayed with her for the next 90 mins cheering on folks coming in. I did what I set out to do today, I finished, I ran the whole course and came in under 2:30. My official time was 2:21.01 which is 10 mins slower than my PR. My watch read 13.22 but I’m not surprised, I tried to stay in the middle of the street to keep on level ground so I know that added to my distance. I knew coming in I wouldn’t PR I just wanted to finish unhurt and I’m happy to report I felt a twinge here and there but basically ZERO pain for the whole race. I’m so happy!
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Thanks @WhatMeRunning ! If anyone has any advice about long runs and menstrual cycle (i.e., related injury prevention - avoiding female athlete triad), feel free to inbox me about how you handle it. I suffered a fracture to the femoral head during that perfect storm - would prefer to avoid that!
I've heard about it, but from what I understand it's also nutritional, right? I eat a lot so I've never looked into it. I'll forgo the PM, cuz this IS running related, and the fellas can skim or skip
I'd be interested in hearing others advice too. I'd think @skippygirlsmom with Skip's age, and maybe @kristinegift would have some info?
Lauren Fleshman brushes over it in the Believe training journal. But, like I said- I kinda skiped that.0 -
@Elise4270 Yes - my understanding (from the ortho doc who chastised me) is that it's a combination of over-training, under-eating, and anemia. Easy to do for a distance runner!0
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wow amazing people on here and awesome runs! i'm afraid I might be one of the shortest lasting contributors on here. 10th April and I have only managed my 2nd run of 1.5 miles and I have been paying for it all day - chest is awful. Maybe I need to rejoin you in May? You guys are awesome though. Keep going!0
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Insane terrain 10k mud run/ocr completed this morning. Total miles for April 38.0
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So I did my bike ride today, prepping for a three day ride in South GA next weekend. This coming week I'm going to have to take it easy on the running so I can rest up for the ride. More core strengthening instead, and maybe a swim.
Unfortuantely, between last week's lack of motivation for running into 25mph winds and this coming weeks taking it easy week, I'm way behind on my mileage.
I have an event every month unitil October, where I finish my season with a half iron man.
March- Spartan sprint 6 mile - DONE
April - BRAG spring tune up
May - tough mudder & 5k
June - haven't got anything scheduled.... Yet
July - Crows like TRI- sprint & Peachtree road race 10k
August- spartan super 10mils & TRI to Beat Cancer sprint
Sept - Lake Lanier island TRI
Oct - RocknrollMan 1/2 iron man & Spartan beast 12miles
I started all prepping for this in October. Prior to that, I didnt do much. Smoking didn't really allow for alot of excercise. But I've quit and my running is improving quickly. I'm even beginning to enjoy it. *gasp. Everyone on this thread is motivating me to push my self to do better.
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Date Miles today. Miles for April
4/1 REST DAY
4/2 14.3 miles - 14.3 <<< 13.1 HM + 1.2 warmup
4/3 REST DAY
4/4 4.2 miles - 18.5 << will try and get a second lunch time run in
4/4 4.0 miles - 22.5 << daily double, 3E +1HMP
4/5 8 miles - 30.5
4/6 4.2 miles - 34.7 << easy recovery 4 (taper week)
4/7 6 miles - 40.7
4/8 5 miles - 45.7
4/9 3.3 miles - 49
4/10 14.2 miles - 63.2 << 13.1 + 1.1 w/u
Upcoming races:
Oak Barrel HM - 4/2 <<<< 1:38:00 3 in AG
Bridge Street HM - 4/10
Cotton Row Run 10K - 5/30
Firecracker Chase 10.2 miler 6/25
1:36:33 was the official time. Another PR and another 3rd place AG win. I need a nap. I will check in later.
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@WhatMeRunning Yes hills got a little tough towards the end. But it's fun. --- Today, ran up Black mtn again. It's raining here and 45f (38f at the top). Ran right through the clouds. So amazing! 7.1mi total, 14:11/mi avg pace, vertical gain: 2,234ft, time: 1:41 PR's all around! Wahoo! Posted some rad pics on Strava and IG. @_nikkiwolf_ Thanks! It was a blast! And congrats to everyone racing today! WTG!
4/1 - Easy 10.1mi @ 8:25/mi
4/2 - rest.
4/3 - 1mi fun hike for views of SLC. 400ft vertical.
4/4 - Snowboard 41.8mi 30,000ft, descent (not counted on April total), 55.8mph top speed.
4/5 - 7.3mi mountain (steep) run. About 2,000ft vertical, 14:31/avg. Medium effort.
4/6 - Rest
4/7 - 4.5mi easy w speed bursts 8:50 - 5:40/mi
4/8 - rest
4/9 - Beginners Luck 25k trail race (2:53)
4/10 - 7.1mi on Black Mtn, 2,234ft vertical gain, 14:11/mi (PR)
April total - 46.2/153mi0 -
@ROBOTFOOD 25km trails with thunderstorms and lightning sounds like quite an adventure! Congratulations on your great time.
@mk2loser Welcome to the thread :-)
@MobyCarp I am definitely going to check out the follow-function. It's kind of exciting - I never knew anyone who ran Boston. After reading about your training during the past month in this challenge, of course I want to see how the race goes (if that doesn't sound creepy-stalkerish - don't worry, I live an ocean, so you are safe. At least from me ^^)
@mrswhitehog Wow, first 5k, that's cool! Congrats on the time, and on having fun :-)
@skippygirlsmom Great HM report - and I'm really glad to hear you were pain-free. And it's amazing that you could run a 2:21-HM so shortly after recovering from an injury.
If you did get a nice finisher photo, you'll have to share it here - if it's a weird one, too ;-)0 -
I ran my first 10k race today! Not surprisingly (since it was my first ), it was a PR: 1:01:02 - best 10km time in training runs was 1:08:30.
I'm pretty happy with my time - I plugged my last 5k time from 10 days ago into a race time predictor, which told me 1:01:30 was possible, and I managed to do slightly better than that.
Okay, if I'm completely honest, I might have been dreaming of a sub-60 10k, but I'd decided before the race to be happy with everything under 1:05:00.
Below is a picture of the course with my split times (if you can read them). They are all over the place - there were some hills to climb in the first 4km, and for most parts the way there was just wide enough for two runners side by side, which made overtaking people an additional challenge. After those 4km, my average pace was 6:26min/km, so I was more or less resigned to the fact that I would "only" hit my "minimum" goal of 1:05h.
The next bit was a beautiful bit of downhill trail by the riverside, and I was able to speed up a bit. That didn't last long, km-6-to-7 right after that ended up being the slowest of them all, with a pace of 6:58min/km. No hills to blame from this one, but a combination of walking to drink something at an aid station, and stairs. My sense of balance is really aweful, trying to run down stairs is bound to end up with me tumbling down. Might be a fast way to make the descent, but I chose to walk instead.
After that though, the course was lovely - the field started to stretch out, it was finally enough space that everyone could overtake whomever and whenever they wanted, and save for a bit of climbing at the end, it was also flat. My average pace on the last 3km was 5:48min/km - pretty much my 5k race pace. When I crossed the finish line, I was in a state of "keep walking, breath slow, don't stop or you'll throw up", so I guess that means I gave it my best effort.
For the next four weeks, I want to focuss on my HM training now. But after that one, I might have to find myself another 10km race and see if I can't shave some 63 seconds off along the way...
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Congrats @Stoshew71! I should have thought to get my MFP shirt autographed. You're on a great streak!!0
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No running for me today. It's crazy windy and I should really rest my knee and not overdo it. I'm on track still to make 60 miles this month but I secretly wanted to make 70 or 80. Ha. Not gonna happen right now. So an hour low impact aerobics today. Tomorrow is stormy so hopefully back to running Tuesday.
@_nikkiwolf_ Great job on your first 10k!
@ROBOTFOOD Your elevation blows my mind.
@Stoshew71 Awesome PR
@KoraMT Congrats on giving up smoking and becoming active.
Okay, that's as far back as I'm going but hi everyone else!0
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