October (2016) Running Challenge
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1: 4.02 miles (aerobic)
2: 6.01 miles (long with 5 x 1/4 mile zone 3 intervals)
3: 3.00 miles (recovery)
4: 3.72 miles (tempo)
5: rest
6: 6.97 miles (aerobic)
7: rest
8: bailed due to rain and other lame excuses
9: 13.12 miles (long with 12 x 1/4 mile zone 2 intervals and zone 2 finish)
10. 2.53 miles (recovery)
11. skipped (grumpy quad and a bad attitude)
12. 3.42 miles (tempo)
13. 2.85 miles (aerobic)
14. rest
15. 10 miles (long at different pace intervals with fast finish)
16. 4.01 miles (aerobic)
17. rest
18. 2.95 miles (fast finish)
19. 2.43 miles (aerobic)
20. rest (bad hamstring - skipped planned run)
21. rest (bad hamstring - skipped planned run)
22. rest (bad hamstring - skipped planned run)
23. 13.1 miles (Vancouver Rock 'n' Roll Half Marathon: 3:01:43)
24. rest
25. rest
26. rest
27. 4 miles (recovery hobble)
28. 4.02 miles (recovery jog with a little less hobble)
29. 6 miles (recovery)
30. 6 miles (long with fast finish)
Total: 98.18 / 100 miles
I should hit goal tomorrow, but it means I won't get to take a rest day as I had planned. I had to do more this week than my legs wanted, but I'm almost back to normal. Had a good run today. I signed up for an 8K in January and the same Rock n Roll half next year. Hopefully having a short-term goal and a long-term goal will keep me running through the winter. It was just above freezing today, and I found it cold out there. Now I will need to get a running jacket for these lower temperatures as I don't think I want to add yet another layer. My wish list for running items is ever-growing.2 -
In terms of running and being female, I hate when it gets darker outside, it means if I'm running early morning or in the evening I have to stick to busier routes, so where I go is limited, takes some of the fun away
Short run today, after a late night and limited sleep I was glad it wasn't a long one.
1/Oct - 8.82 miles
2/Oct - 1.58 miles
3/Oct - 5.01 miles
4/Oct - 7.18 miles
5/Oct - 5.02 miles
6/Oct - 3.30 miles
7/Oct - 1.27 miles
8/Oct - 2.05 miles
9/Oct - Oxford Half Marathon
10/Oct - 1.64 miles
11/Oct - 5.05 miles
12/Oct - 8.06 miles
13/Oct - 4.04 miles
14/Oct - 5.14 miles
15/Oct - 13.16 miles
16/Oct - 2.99 miles
17/Oct - 1.68 miles
18/Oct - 10.02 miles
19/Oct - 6.52 miles
20/Oct - 3.60 miles
21/Oct - 5.28 miles
22/Oct - 16.59 miles
23/Oct - 2.11 miles
24/Oct - 5.04 miles
25/Oct - 8.12 miles
26/Oct - 6.43 miles
27/Oct - 3.75 miles
28/Oct - 4.40 miles
29/Oct - 14.02 miles
30/Oct - 2.54 miles
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For all ya'all experienced marathoners... I'm making an outline of my training, starting this week, through my Marathon, just as a general guide. Right now, I am doing just easy running, until probably January. When I start adding in fast running, what all do you recommend? I'm penciling in some Tempo Runs and a couple Yasso 800s, just because, but what else might be good? Oh, also looking at doing some of those crazy @kristinegift GMP/GHMP runs also.
I have no actual time expectatio, so the speed workouts are more to split up the routine, and fill in the 20 part of 80/20.
Thanks0 -
MNLittleFinn wrote: »For all ya'all experienced marathoners... I'm making an outline of my training, starting this week, through my Marathon, just as a general guide. Right now, I am doing just easy running, until probably January. When I start adding in fast running, what all do you recommend? I'm penciling in some Tempo Runs and a couple Yasso 800s, just because, but what else might be good? Oh, also looking at doing some of those crazy @kristinegift GMP/GHMP runs also.
I have no actual time expectatio, so the speed workouts are more to split up the routine, and fill in the 20 part of 80/20.
Thanks
@MNLittleFinn This sounds like a great topic thread in the group forum
It seems a bit ambitious to me to be scheduling in any type of speed work 6-8 months in advance. I would just plan distances and you can assess week to week if you want to do tempo work or speed work depending on how you're feeling. I typically do my speed sessions Wednesday night or Thursday morning, so I schedule my typical speed work distance (7-8 miles) for those days, but there are some weeks that I skip it because my legs are just wrecked. I also don't decide what type of speed work I'm doing until the day before or day of because I'd rather do something I WANT to do, rather than something I've scheduled ahead of time and now dread.
As for particular workouts, I'm a fan of speed ladders (best on treadmill, I do a 1 mile WU, .25 5k, .25 easy, .5 10k, .25 easy, .75 HM, .25 easy, 1 mile MP, and then back down the ladder), wave tempos (alternating GHMP and GMP), and flat-out tempos where I do marathon pace for about 6 miles of 8. I didn't incorporate these until my third marathon when I was trying for a goal time and a harder pace, rather than simply a finishing pace. If your marathon pace won't be that much faster than an easy pace, speed work has a limited effect when it's based on race paces.1 -
I did it - I ran my first marathon!
Chip time is 4:39.05,6 - considering I was planning for 4:45, but would have been satisfied with anything less than five ours, I'm really happy right now.
Here's a bit (well, a lot, sorry!) of a race report for anyone who wants more details:
Before the race: I had set my alarm to 3:15 hours before the race (actually brought an old-fashioned alarm clock with me, since daylight saving time ended during this night, and I wasn't sure what my phone would do during the night). First I had some breakfast (cereals, orange juice and coffee - I felt a bit stupid bringing my own box of cereals to the hotel restaurant, but I wasn't sure what they would offer. Considering the guy at the table next to be brought a huge container of pasta with tomato sauce and asked the staff if they could warm it up for him, I guess that wasn't the weirdest thing they saw that morning
).
After that, I went for a little walk to relocate my car to a new parking spot as close to the finish line as possible, so that I'd only have to walk about a kilometre after the race. Went back to the hotel, read a bit, messed around with the playlist on my phone, until it finally was time to check out and head to the start. I arrived there early enough to use the toilet and then watch the organised 30min warm up - just watching. The instructors were bursting with energy - if I had done all that jumping and squatting, I probably would have been wiped out before running a single step!
Finally it was time to line up in my corral. I was wearing DIY arm warmers (fashioned from old socks) and had been planning to take them off at race start, but it was cool enough (9°C/48F) that I ended up wearing them for the first hour of the run.
Pace strategy & course
My goal was to finish in 4:45h: if I entered my last HM time, the runnersworld predictor spit out 4:31, if I entered my last 5k time, it predicted 4:39. On the other hand, I read quite a few times that most first-time marathon runners end up with a pace similar to that of their long runs; the fastest of which would have put me at 4:59. 4:45h seemed like a decent, not-too-optimistic compromise between all those different times.
I should have run a pace of 6:45min/km (10:51min/mi) for that finish time. But I decided to aim for more of a 6:35min/km pace while running, and take my time to walk through the aid stations to eat and drink without a hurry.
The course was a net downhill: 185 m climbs, but 218 m descents, according to the official course certification. The start was a little up a hill, with 37m downhill during the second kilometre, and from then on it was either flat or rolling hills - 21.7km out, 20.5km back; except for the first/last 3km along the same road. Thanks to the occasional hilly bit, it was hard to keep an even pace, so I just wanted to make sure the average pace stayed without +/- 2 seconds of my goal pace.
0-7km
Splits: 6:40 - 6:12 - 6:45 - 6:31 - 6:29 - 6:35 - 6:37 min/km
This first part of the race was inside the city of Lausanne. A little up and down, with the big downhill in the second kilometre. I should have been starting in the same block as the 4:30 pacer, so I looked out for her - I wanted to stay slightly slower than her, to make sure I didn't start out too fast. But she didn't even start with us, she stayed at the side lines to cheer on all the starters, apparently until everyone was on the way. So I was left to watching my pace on my own. The first bit was a little crowded, but it was great fun - lots of spectators around, some bands on the side of the road, a lot of exitement in general. There was an aid station after ~5km; I walked through it, drank a bit of my own honey-lemon juice "gel" followed by a cup of water.
7-14km
Splits: 6:25 - 6:35 - 6:52 - 6:44 - 6:28 - 6:21 - 6:17 min/km
Out of the city. From this point on, it was lonely road, with the vinyards on one side and traintracks and lake on the other.
Not much to say about this part of the run; there were two aid stations at 9.4km and 11.4km, where I did the walk-honey-water thing again, apart from that it was rather lonely. I found two guys in blue shirts that seemed to be doing about my pace, and decided to follow them.
14-21km
Splits: 6:02 - 6:47 - 6:10 - 6:19 - 6:15 - 6:14 - 6:36 min/km
This is where the 4:30 pacer caught up with us. She asked us which block we'd started in, was very happy to have found "her" block, and told us she'd run with us for a bit. For a while it was entertaining - she had insane amounts of energy! Around that time the first of the elite runners started coming back our way, and she'd run ahead of us, stop to cheer on them, maybe run with them for a bit, then turn around and run after us again. During all that, she still had the breath left to make funny comments to each of the few spectators we passed.
After 19km, we arrived in the next village - lots of people again, and our pacer dashed over to people sitting in cafés, asking if she could have some of their cake or wine, and did a lot of whistling, waving flags and balloons... It made me smile, but after a while I realised despite all the back-and-forth, her pace was too fast compared to what I had planned (despite all of us walking at the aid stations at 15.2km and 18.3km), so I let her go at around km-19. Unfortunately, the two guys in blue I had been following all the time decided to stick with her, so I had to say goodbye to them as well. Kept running along on my own, but with the crowds around, it didn't feel too lonely
21-30km
Splits: 6:43 - 6:26 - 6:30 - 6:34 - 8:32 - 6:47 - 6:44 - 6:33 - 7:11 min/km
Second half of the race, and I started passing the first people. If would have made me happy, but most of them looked like they weren't enjoying themselves too much, so I felt rather bad for them. I passed the 4:30 pacer too, she was stopped in front of a band around km-22 and dancing. Seriously, it's a good thing I decided not to try for a 4:30 finish - if I had done that and planned to rely on her, I would have gone insane!
After rolling my eyes at the pacer, I started thinking that maybe I had hydrated a little too well before the race... When I noticed that the aid station at 24.8km had a porta-potty, I decided that loosing a bit of time now would be much preferable to feeling uncomfortable for the next 20km. I lost about 2 minutes. I guess that could have been avoided by drinking less earlier - lesson for the next time?
After turning around, it soon got lonely again, running back along the same road as before, and the few runners in sight stretched out even more. My honey stuff was empty, and I prefer comething to chew at the end of long runs anyway, so I changed my aid station routine to gummy sweets and water. One aid station was at 26.8km, the next at 29.5km. Just before that one, I caught up to the guys in the blue shirts again, as they were walking up a hill; one of them seemed to be struggling. At the top of the hill the 4:30 pacer was standing, chatting with the volunteers - guess she overtook me again during my toilet break. She called to us that we were about 5min behind a 4:30 finishing time - very helpful. Not. It was so out of place, it actually made me laugh and nearly choke on my water. Or maybe I was just getting tired and easily amused by stupid stuff
30-37km
Splits: 6:48 - 7:00 - 6:34 - 6:33 - 6:46 - 6:49 - 6:51 min/km
This was by far the toughest part of the race for me. I realised I was getting blisters on the toes of my left foot. Why?! I've been wearing the same shoes and socks for a few 30+km runs, and that never happened before. I didn't have long to be upset about it though, because that's when it hit me: not the mythical "wall", but some very real headwind. The steal-your-breath, slap-in-the-face kind of headwind. *Kitten*! I didn't think I could keep going against that wind. I did it anyway, but I completely stopped watching my pace. All I focussed on was to keep running, because I was afaid that once I allowed myself to walk outside of an aid station, it all would come apart. And I had trained too long for this, I wasn't going to let that friggin' headwind knock me over! Looking at the paces now, I'm amazing that it didn't affect me nearly as much as I would have expected.
37-42.195km
Splits: 6:36 - 6:42 - 6:49 - 6:24 - 5:48 - 4:58 (for 350m) min/km
Back in the outskirts of the town, the wind finally let up. My favourite 4:30 pacer came racing by and overtook me. And then I realised it was only five more kilometres to go, and I was so happy, because at that point I knew I was going to make it! I took out the caffeine gel I had saved until then, but after the first sip I realised I didn't have the stomach to down it all at once, so I just kept it in my hand, where it ended up making a goey mess - I might have clenched my fist on an uphill bit, ugh
There was a last aid station at 39.4km. I got myself a cup of water to clean my hands. Maybe I shouldn't have walked at that station - as soon as I started running again, I started to feel the pain. My left foot hurt, my right thigh hurt, and once I paid attention to the state of my legs, my right calf and left knee started screaming at me as well. But there was no way I was going to slow down for the last 2km, so I gritted my teeth and tried to run through it. Once I saw the "41km" sign, adrenaline took over, and the aches faded into the background again. I tried to push the pace a little, and was pleasantly surprised to find I still somehow had a fast finish in me!
I crossed the line after a chip time of 4:39:05 (30 seconds after the 4:30 pacer, lol
).
I got my medal, a plastic sheet to keep me warm, asked a volunteer to take a photo of me, grabbed an apple from the food table, and then walked back to my car right away. I would have loved to stay and watch, but my legs were starting to shake, and I was worried that if I sat down or even just stood in place too long, they would just stop working.
According to my watch, I ran 42.35km, so I only picked up an extra 160m along along the way. And all in all, I ran the first half in 2:17.13, the second half in 2:21.52. Not a negative split, but considering that the first half had that extra downhill in the beginning, while the second half contained a 2min bathroom break and 6km of evil, evil headwind, I think all in all, my pacing was rather decent.
Did anyone really read all the way until here? In any case, this is a picture of happy me after the finish line:
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@_nikkiwolf_ Way to go!1
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@kristinegift you saying i should take this conversation elsewhere0
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@_nikkiwolf_ Wow..I can't even imagine running for over 4 1/2 hrs, a 5k is my limit..great job btw!1
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MNLittleFinn wrote: »For all ya'all experienced marathoners... I'm making an outline of my training, starting this week, through my Marathon, just as a general guide. Right now, I am doing just easy running, until probably January. When I start adding in fast running, what all do you recommend? I'm penciling in some Tempo Runs and a couple Yasso 800s, just because, but what else might be good? Oh, also looking at doing some of those crazy @kristinegift GMP/GHMP runs also.
I have no actual time expectatio, so the speed workouts are more to split up the routine, and fill in the 20 part of 80/20.
Thanks
How do you like the 80/20 plan? I think that it has really helped me. I was able to sustain an average pace of 11:20 minute miles x 8 miles which is really good for me. No appreciable soreness.
Kudos to you for attempting a marathon. Whenever I finish a half, I never think that I could have run another 13.1 miles.
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@_nikkiwolf_ Loved reading your recount of your marathon. I've got it in my head I want to do one next year (but may reevaluate) and reading this has really inspired me. Congrats!2
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@ereck44 I really like running 80/20. Not following a set plan right now, since I have like 7 months to train, but I'm working hard on keeping at that z2 level for most runs. Haven't added the 20 part back yet since I'm base building.1
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@_nikkiwolf_ Way to go!! Congrats on your 1st marathon!! (And yes, I did read the entire race report.) 1
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Quick check in, as I have visitors but did go for a run this evening whilst Mum had a nap! That was my fastest run longer than 5km since my PB 10km in February, and means I finally made it to 80 miles in a month without injury or illness. Except that I did have both of those things this month but no excuses, no moaning, just enjoying my running and being sensible when those things hit
October Running Challenge
2nd - 13.19 miles
5th - 3.01 miles
6th - 3.14 miles
8th - 3.05 miles
9th - 5.22 miles
11th - 3.11 miles
13th - 5.24 miles
15th - 3.5 miles
16th - 2.79 miles
18th - 3.35 miles
20th - 3.56 miles
22nd - 5.32 miles
23rd - 5.20 miles
25th - 3.24 miles
26th - 5.01 miles
28th - 6.12 miles
30th - 5.02 miles
MTD - 81.07/80 miles
Upcoming races:
17th Dec - Lee Valley VeloPark Half Marathon
9th April 2017 - Brighton Marathon4 -
Way to go @_nikkiwolf_ !!! I have decided that I want to run a half next year!!2
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Congrats on your 1st marathon, @_nikkiwolf_! Great job!1
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Took an unplanned running rest day yesterday to give my quads an extra day to recover, then went out for a nice easier mid-80s weather 13 miler this afternoon as the timing was convenient, and I'm not 100% sure where the forecast is going to come out for my Ironman marathon (starting around 1:35PM) next Saturday. My heart rate stayed consistent until the mile 12 where it started spiking due to the heat, but I think with enough mid-race hydration and ice at water stations, I'll be able to control for it. On the plus side, zero soreness in my legs after the run, so I think my left quad is back to 100%.
Planning an easy/recovery pace 5 miler for tomorrow, then will follow my usual Tue-5, Wed-0, Thu-0, Fri-3@MP pre-marathon taper plan.
10/1 - 5 miles (w. 5x800s @ 6:00 pace)
10/2 - 8 miles (finished at MP)
10/3 - 4 miles
10/4 - 4 miles
10/5 - 4 mile
10/8 - 3 miles
10/9 - 26.2 miles (3:04:57 - Chicago marathon, 7:03 pace)
10/13 - 4 miles
10/15 - 6 miles
10/17 - 12 miles
10/18 - 5 miles
10/20 - 8 miles
10/21 - 6 miles
10/22 - 15 miles
10/23 - 6 miles
10/25 - 4 miles
10/26 - 6 miles
10/28 - 8 miles
10/30 - 13 miles
Total: 147 miles
Goal: 140 miles
Done!
2016 Race Schedule:
Disney Marathon - Jan 6 - 3:29:09
Gasparilla 15K - Feb 20 - 1:01:59
Ironman 70.3 Florida - Apr 10 - 5:07:51
Pittsburgh Marathon - May 1 - 3:08:25
Ironman 70.3 Augusta - Sep 25 - 4:43:56
Chicago Marathon - Oct 9 - 3:04:57
Ironman Florida - Nov 5
Rock 'n Roll Las Vegas 10K - Nov 13OSUbuckeye906 wrote: »Hard to keep up with all these posts!
Speaking of Chicago, is anybody else miffed or frustrated about the surprise really early application/registration for next year? I don't think I'm entering into the lottery because of it. I haven't even paid off my speeding ticket I got when I went out for this year's race yet, haha.
I'm a bit surprised at how early it is, and given it isn't a priority race for me, having to register now will likely make it a no for next year. Too many other big fall marathons I'd like to try at some point (Marine Corps, NYC, Berlin), and timing (vs. 2017 Ironman) is still TBD.
@_nikkiwolf_ - Big congrads on your first full marathon! Looks like a nice hard consistent pace and glad you seemed to enjoy the experience! Don't forget to fully recover and savor a few well earned rest days before lacing up the shoes again. Lots of good online resources on that front.1 -
@_nikkiwolf_ Congratulations! Sounds like a great run! I can't imagine doing the full. Way to go girly!1
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Congratulations @_nikkiwolf_ !!! Way to conquer your first marathon. That's a great time. I enjoyed reading your whole recap. I can't believe the 4:30 pacer's behavior. I've never run a race with a pacer, but aren't people supposed to be able to count on them to, I don't know, run a steady advertised pace?!?! You look great in your picture too! Relax and refuel and enjoy your post-race glory.
I didn't run today, but I did a 2-hour hike with Stella. I needed to giver her a chance to do her doggie thing and to really tire her out, so we walked. I intended to get a short run in later, but it rained all the rest of the day so it didn't happen. It's all right, I'm ending up the month with more running miles than I projected (62.3 out of 50 so far) and my steps per day average is my second highest in the last 12 months. So I definitely got a log of walking/hiking in even though the running wasn't as high. Hopefully I'll get one more run in for October yet, though.1 -
Hope everyone who was racing this weekend did well! Congratulations, @_nikkiwolf_!
I was feeling ambitious today. I had 7.2 miles to go to reach 100 for the month, and I set out intending to get all 7.2 in one run. I did that and then some. I ran 8.2 miles, the furthest I've ever gone in a single run.
8 miles was my original long walk. And now, here I am running it. Holy moly.
Whatever I do tomorrow is gravy.
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@RespectTheKitty you've made aamazing progress!1
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Congratulations @_nikkiwolf_ ! You look beautiful and relaxed at the finish. What a wonderful accomplishment!1
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Congrats @_nikkiwolf_ on your first marathon!! I loved the recap; great details! That 4:30 pacer sounds like a nightmare though... they aren't supposed to be standing/cheering and dashing back and forth, they're supposed to lead a pack through to a 4:29-4:30 finish time! At least you had her to entertain you now and again on the course? lol1
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MNLittleFinn wrote: »For all ya'all experienced marathoners... I'm making an outline of my training, starting this week, through my Marathon, just as a general guide. Right now, I am doing just easy running, until probably January. When I start adding in fast running, what all do you recommend? I'm penciling in some Tempo Runs and a couple Yasso 800s, just because, but what else might be good? Oh, also looking at doing some of those crazy @kristinegift GMP/GHMP runs also.
I have no actual time expectatio, so the speed workouts are more to split up the routine, and fill in the 20 part of 80/20.
Thanks
@MNLittleFinn To be honest, all you need is miles and more miles. At this point, I would not even worry about tempo runs. Yasson 800's are anaerobic and really won't help you in a first time marathon. If you want to add in faster running, I would start with bursts or strides and fartleks. Once you get your weekly mileage build up near peak, then maybe add 1 day per week of tempo runs. If you got hills on your marathon, running some hills once a week will do you better than any anaerobic type of workout. That's about all you need. Anything else you do will zap your energy that could be used in building more mileage or building your aerobic base.
Mileage will make your body stronger so you can work on what you really need, getting your body used to using fat for energy. Those come from running long slow miles for 90-150 minutes straight. Most of those miles I ran I did first thing in the morning fasted (I'm not much of a breakfast person, only coffee).
The keys for any first time marathoner:
Making your body stronger for time on your feet
Building up your aerobic capability
Transition to becoming an efficient fat burner
That's my big 3.
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@_nikkiwolf_ Congratulations. Great job on your first marathon. Speaking of weird things eating before a marathon, I actually have a baked potato before my last few major races including last year's RCM.kristinegift wrote: »Congrats @_nikkiwolf_ on your first marathon!! I loved the recap; great details! That 4:30 pacer sounds like a nightmare though... they aren't supposed to be standing/cheering and dashing back and forth, they're supposed to lead a pack through to a 4:29-4:30 finish time! At least you had her to entertain you now and again on the course? lol
Yes, very true. But if they keep you entertained and relaxed, that is a bonus. Had a pair of pacers that I ran with at last year's RCM that were cracking jokes the whole time. And every time we come up to a spirit group (RCM has set groups on certain points on the course to provide "spirit"), our pacers encouraged us to out spirit the spirit group. hahahaha They were fun to run with which helps keep you relaxed.
So spirit groups on the RCM course would be like a marching band or a drum & bugle corps, the boy scouts had a spirit group and were handing out aid and stuff, a couple live bands playing rock music, one guy had a loud boom box playing Rocky music, and different things like that.1 -
@_nikkiwolf_ - Congratulations on finishing your first marathon in the time you planned!
On the hydration vs. port-a-potty subject, a buddy of mine has a cautionary tale. He didn't want to stop for the port-a-pot during Boston 2014, so he controlled fluid intake. Except he controlled it too well, was way slow the last 10K or so, and ended up in the medical tent with an IV for dehydration. All at 50° F (10°C). He now says that taking the time for the port-a-potty is more comfortable and loses very little time compared to being under-hydrated.4 -
October Running Totals (miles)
10/1 – rest day
10/2 – 0.56 test run (big mistake)
10/3 – no running day
10/4 – no running day
10/5 – no running day
10/6 – no running day
10/7 – no running day
10/8 – no running day
10/9 – no running day
10/10 –no running day
10/11 – 0.55 run/walk intervals
10/12 – rest day
10/13 – 0.56 run/walk intervals
10/14 – rest day
10/15 – rest day
10/16 – 0.85 run/walk intervals
10/17 – rest day
10/18 – 0.83 run/walk intervals
10/19 – rest day
10/20 – 1.17 run/walk intervals
10/21 – rest day
10/22 – 1.53 run/walk intervals
10/23 – 1.52 run/walk intervals
10/24 – rest day
10/25 – 1.43 easy
10/26 – 1.53 easy
10/27 – 1.42 easy
10/28 – rest day
10/29 – 1.82 easy
10/30 – 2.00 easy
October total to date – 15.77
Nominal Challenge Goal – no stated distance
Real Goal: Return to regular running
Today's notes – Today I wanted to run 2 miles. It was a big deal psychologically. Sunday morning is pretty sedentary, and I made sure to do stretching-type exercise for the calf, then set out in a drizzle at 48° F (9° C) about 3 PM. I had 2 miles in the leg, barely; quit running right when the Garmin ticked over 2 miles. 8:39 first mile, 9:02 second mile. That's slow for me, and the odd thing is that, in contrast to yesterday's slightly faster run in nicer weather, my HR was more like I was running MP. I've seen this before when running injured. I don't know why my HR goes up some of the time and not others running similar terrain in similar physical condition.
Concentrated on my stretching afterward, and the sore calf/Achilles recovered nicely. But I don't think I'm going to try to run more than 2 miles until the last part of 2 miles feels noticeably better than it did today. I'll just have to see how long it takes to get to where over 2 miles feels reasonable.
2016 races:
January 1, 2016 Resolution Run 7.5 mile (Mendon, NY) finished in 53:58
January 9, 2016 Winter Warrior Half Marathon (Gates, NY) finished in 1:30:59
March 12, 2016 Johnny's Runnin' of the Green 5 mile (Rochester, NY) finished in 32:32
March 26, 2016 Spring Forward Distance Run 15K (Mendon, NY) finished in 1:05:24
April 18, 2016 Boston Marathon (Hopkinton, MA) finished in 3:23:01
April 24, 2016 Flower City Challenge Half Marathon (Rochester, NY) finished in 1:36:50, targeting MP
May 15, 2016 Highland Hospital Lilac Run 10K (Rochester, NY) DNS - injury
June 19, 2016 Medved 5K to Cure ALS (Rochester, NY) DNS - recovering from face plant
July 16, 2016 Shoreline Half Marathon (Hamlin, NY) finished in 1:31:11
August 13, 2016 Bergen Road Race 5K (Bergen, NY) finished in 19:07 (5K PR)
September 4, 2016 Oak Tree Half Marathon (Geneseo, NY) finished in 1:31:37
September 18, 2016 Rochester Marathon (Rochester, NY) DNF a mile from finish
October 15, 2016 Finish Strong 15K (Hilton, NY) DNS – Achilles tendonitis
October 22, 2016 Scare Brain Cancer Away 5K (East Rochester, NY) DNS – Achilles tendonitis
November 24, 2016 Race with Grace 10K (Hilton, NY)
December 11, 2016 USATF National Club Cross Country Championships 8K (Tallahassee, FL)
2017 races:
January 7, 2017 Winter Warrior Half Marathon (Gates, NY)
April 17, 2017 Boston Marathon (Hopkinton, MA)
3 -
@Stoshew71 Roger that. I'll probably just stick with slow miles all around this time. AAn fast stuff, if I do it, is going to be for boredom relief
This is why I love coming here. Good and honest advice.
Edit: about hills. "according to strava" The Long Runs I have mapped in the 18-20 mile range all have equivalent or greater elevation than the marathon as it is mapped, though I know, from looking at other people's logs of running it, that the mapped elevation is greater than the recorded elevations. So, I guess I'm saying, I have hills planned into my long runs, as well as doing some hill repeats.....Sorry, long edit to add0 -
MNLittleFinn wrote: »@RespectTheKitty you've made aamazing progress!
I know right? I'm absolutely amazed by what I've been able to do. I remember struggling to get to 2 miles, and now I'm running 4 times that distance! I may actually be able to run a HM after all..4 -
RespectTheKitty wrote: »MNLittleFinn wrote: »@RespectTheKitty you've made aamazing progress!
I know right? I'm absolutely amazed by what I've been able to do. I remember struggling to get to 2 miles, and now I'm running 4 times that distance! I may actually be able to run a HM after all..
I thought the same thing! You've made some great progress!0
This discussion has been closed.
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