December 2016 Running Challenge
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Lunch time run was 9.2k with a bit of undulation today totalling 170m climbing (140m descending). Original plan called for 13k but deliberately cut it short as had my first PT session this afternoon which I knew was going to involve a bit of treadmill, bike and stairmaster action - but I didn't know how much. The last of these added another 60m+ climbing to todays tally so even though I was short on distance at least I did a decent amount of climbing today. The run itself felt really good and I was able to keep good pace on the uphill sections.
As for the PT session I have very little upper body strength so asked her to focus on that - it was a really good session but can already feel the soreness coming in my back/shoulders so suspect tomorrow is going to be interesting! Going to aim for 3 lifting sessions a week - determined to be "beach fit" for the first time in my life in 2017!
1-Dec: 6.2k easy run
2-Dec: 11.5k - 10k tempo plus warm up/cool down
3-Dec: 2.1k streak run [TM]
4-Dec: 5.3k easy run
5-Dec: 21.7k long run
6-Dec: 8.3k 'tired' run
7-Dec: 3.1k streak run [TM]
8-Dec: 5.3k easy
9-Dec: 12.6k easy
10-Dec: 2k short run
11-Dec: 11k - 10k tempo plus warm-up
12-Dec: 8.2k easy
13-Dec: 1.8k streak run
14-Dec: 12.5k hill circuit (4 laps; 295m climbing total)
15-Dec (AM): 5.2k inc 5k fast [TM]
15-Dec (PM): 6k inc 5k fast
16-Dec: 5.5k easy
17-Dec: 2.3k streak run
18-Dec: 2.3k streak run
19-Dec: 5.2k easy
20-Dec: 9.2k slight hills3 -
Walking miles
1---2 hours on YouTube, and a massage
2---1.7 in the rain
3,4---nada
5---5.38
6---? Where did the day go?
7--- pt, 0.25 treadmill
8-19--- back to work adjustment
20---4.92
0/5 running miles
12.25/50+ walking miles
Advisable races:
March 19th 2017 RNR Half Dallas, TX
March 26th 2017 A2A 5k Ardmore, OK
April 30th 2017 OKC Memorial Marathon, Half2 -
Thanks @RespectTheKitty. I think I got the name mixed up with another name on here. So I don't think I'll get them for running. I have 4 pairs of retired running shoes that I use for walking, but I hardly ever where them so it's a little silly for me to keep them all.
@ohhim - it was finally nice this morning on my run in Orlando. Not as humid and not as hot. Hope it cools off some more - especially Jan/Feb.0 -
01 Dec – 6.2 km Lake Wendouree
Tried running at an easy pace for a change today, aiming at 6:30/km. I was spot on, according to Garmin! It felt so good, I want to try even slower tomorrow!
My long runs lately have had me battling to keep up the crazy pace. It was nice today to run without huffing and puffing.
@Orphia - In two short paragraphs, you have captured the essence of why long runs are supposed to be slow. Yeah, there's a lot of scientific and technical detail that could be tacked onto the description; but it's really all about feeling good and being able to sustain the distance.
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MNLittleFinn wrote: »12/1- 7.04
Side note: My coach thinks that 100 miles a month is too much. trying to find a polite way to say that I think that's silly, considering that I've averaged 130 for the last 7 months. It could be the XT she's adding in, but something just feels wrong about having close to 40% of my miles be my long runs, when I'm only running 100 miles a month. Will have to see.
@MNLittleFinn - I think I've mentioned before that I think the concept of limiting the long run to X% of weekly mileage is bass-ackwards. The point isn't to limit the long run distance, it's to have enough of a base to support the long run. I think a better guideline would be to say, your weekly mileage should be Y times the long run distance. What the actual numbers X and Y should be is subject to debate.
Other than that side rant, I think your coach is nuts. 100 miles a month is No Big Deal for someone who is staying in shape to run a half marathon at any given point. If anything, it might be a little on the light side. Scale back from 130 per month to 120 or 115 until you get used to the cross training, yeah. Scale back below 100, sounds like backing way off. BWDIK? I'm not a coach, a sports professional, or a medical professional.
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@BeeerRunner - Great job at the Dallas Half! Sometimes, being slowed down by the crowd early in the race is a blessing in disguise.1
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December Running Totals (miles)
12/1 – 8.08 warmup + speed work
12/2 – rest day
12/3 – 10.13 warmup + 5K race + easy 30 minutes
12/4 – 8.07 easy
12/5 – rest day
12/6 – 5.96 warmup, speed work, cool down
12/7 – 6.00 easy
12/8 – 3.78 easy
12/9 – 3.80 course preview
12/10 – 5.01 USATF Club Nationals Masters 8K
12/11 – 2.57 easy
12/12 – 10.15 easy
12/13 – 6.21 hills
12/14 – rest day
12/15 – 5.25 with wind and snow
12/16 – 6.27 easy
12/17 – 6.40 warmup + Reindeer Run 5K
12/18 – rest day
12/19 – 12.00 easy
12/20 – 6.46 easy
December total to date – 106.13
Nominal Challenge Goal – 150 miles
Real Goals: Finish transition to healthy running. Use Club Nationals as a learning experience on managing air travel to a race. Build a base toward Boston training. Avoid re-injury
Today's notes – Went out this morning intending to run 5 to 7 miles. 25° F (-4° C) by my porch thermometer, and I could feel the 16 mph SSW wind. By 2 miles in, I knew I didn't want to commit to a 7 mile loop. Took the turn that let me do 4.6 miles with the option to add distance. By 4 miles, 6 was sounding about right. Late in mile 5, the recovering Achilles complained about a minor uphill. I gave it one more uphill because that was the most straightforward way to add the distance I wanted, and it complained again. Avoided hills to the extent I could after that, and ended up with 6.46 miles at an average pace of 8:03 per mile. I kind of ran a stride to my driveway at the end, but it was a wimpy stride.
I was a bit surprised by tired legs today. I ran 12 miles yesterday, but 12 should be no big deal! Okay, I get it. I need to rebuild the endurance I used to have. I'm much better than I was, but I'm not all the way back yet. So about 5 miles tomorrow and another 5 Thursday, take a rest day Friday, and pace 13 miles on Saturday. That sounds light, but it adds up to a reasonable increase in mileage from where I've been.
Or maybe the legs were tired because I ate too much pizza yesterday evening. More tax training this evening, and another opportunity to overeat pizza. Self control is difficult for me in this environment, even though I know I can't out-run a crappy diet. Fortunately, this should be the last day of pizza with training. A couple weeks of no social eating should keep the weight trend under control and make the running feel more normal.
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) finished in 42:38, First Senior (60+) Male
December 3, 2016 Freezeroo #1 (Don Curran Memorial 5K) (Gates, NY) finished in 20:06
December 10, 2016 USATF National Club Cross Country Championships 8K (Tallahassee, FL) finished in 33:38
December 17, 2016 Reindeer Run 5K (Rochester, NY) finished in 23:27 in the snow
2017 races:
January 1, 2017 Freezeroo #2 (Resolution Run 7.5 mile) (Mendon, NY)
January 7, 2017 Winter Warrior Half Marathon (Gates, NY)
January 14, 2017 Freezeroo #3 (Pineway Ponds Park 5 mile) (Spencerport, NY)
January 28, 2017 Freezeroo #4 (Hearnish 5 mile) (Victor, NY)
February 4, 2017 USATF Cross Country National Championship 8K (Bend, OR)
February 11, 2017 Freezeroo #5 (Valentines Run "In Memory of Tom Brannon" 8 Mile) (Greece, NY)
February 25, 2017 Freezeroo #6 (White House Challenge 10K) (Webster, NY)
April 17, 2017 Boston Marathon (Hopkinton, MA)
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MNLittleFinn wrote: »12/1- 7.04
Side note: My coach thinks that 100 miles a month is too much. trying to find a polite way to say that I think that's silly, considering that I've averaged 130 for the last 7 months. It could be the XT she's adding in, but something just feels wrong about having close to 40% of my miles be my long runs, when I'm only running 100 miles a month. Will have to see.
@MNLittleFinn - I think I've mentioned before that I think the concept of limiting the long run to X% of weekly mileage is bass-ackwards. The point isn't to limit the long run distance, it's to have enough of a base to support the long run. I think a better guideline would be to say, your weekly mileage should be Y times the long run distance. What the actual numbers X and Y should be is subject to debate.
Other than that side rant, I think your coach is nuts. 100 miles a month is No Big Deal for someone who is staying in shape to run a half marathon at any given point. If anything, it might be a little on the light side. Scale back from 130 per month to 120 or 115 until you get used to the cross training, yeah. Scale back below 100, sounds like backing way off. BWDIK? I'm not a coach, a sports professional, or a medical professional.
I totally agree. My coach is my aunt, she's not a pro, but someone who has been training firsttimerss for the American lung association and coached some folks for the Denver marathon. I'm trying to convince her that more miles is good for me. I think she's overly worried about injury prevention0 -
December goal: 100 miles
12/1: 3.25 miles
12/2: 2.75 miles
12/3: 3.15 miles (m)
12/4: Rest Day
12/5: 5 miles (2 + 3 treadmill)
12/6: 4 miles (m)
12/7: 4 miles
12/8: 4.35 miles (m)
12/9: Rest Day
12/10: 3.5 miles
12/11: 5 miles (m)
12/12: 4 miles
12/13: 4 miles (m)
12/14: 5 miles (m)
12/15: 4 miles (m)
12/16: Rest Day
12/17: 3 miles (m)
12/18: 7 miles (m)
12/19: 3.5 miles (m)
12/20: 4 miles
My Total/December: 69.5 miles
Mike's Total: 43.5 miles
Ran a new path today with Fergus. It was fun even though he tried to stop and pee on everything. Mike had an early job this morning so he wasn't able to go but he'll be joining us tomorrow.
@louubelle16 You are awesome! Already back to running strong. Woo hoo!
@RespectTheKitty Totally NOT laughing at your 5.5 pace! That is fast for me also. You should have seen how terribly slow I was when I started!
@BeeerRunner Way to go on the PR! Congrats!
@karllundy Hope your dad is doing better!
Have a fabulous rest of the day everyone!
Completed Races:
12/3 Snowball Run 5K, Kingwood TX (35:34.2) *PR
Upcoming Races:
1/22 Choco Loco 10K, Houston, TX
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Today was a bit milder for a run outdoors, -13*C and 13 kph winds, but I really had to drag myself out there. It can be such a pain thinking about what to wear, how to layer, and then hoping I got it right and don't freeze my butt off or do the opposite and sweat like a pig. I was feeling a little sorry for myself until I read about @Ohhim running in the heat with 90% humidity. I think I'd melt in that kind of weather, I guess we all have our own unique challenges no matter where we run.
Date Km Today - Km for Dec.
12/1 6.17 - 6.17
12/4 5.77 - 11.94
12/6 5.34 - 17.28
12/8 3.23 - 20.51
12/11 5.76 - 26.27
12/13 5.67 - 31.94
12/15 5.7 - 37.64
12/16 2.32 - 39.96
12/18 5.82 - 45.78
12/20 4.79 - 50.57
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Goal 75 km
Upcoming Races:
Resolution Run 5km - 12/31
Polar Hero 5km OCR? - 2/4
Tamarack 10km - 5/271 -
Question: which is correct, the treadmill or my garmin? I started with a walk and after a few minutes bumped up to 5mph run. Then 5.5mph. Then 6mph. Then worked back down and walked to cool down. 6mph is only 10 min mile but garmin shows I ran my second and third mile much faster. When I ended the treadmill showed maybe 3.08 miles or something like that. Is it because the treadmill doesn't know my stride?0 -
@greenolivetree My son had the same question today. I voted for the Garmin, but I'm not sure how accurate it is on the TM and how that may vary by device. I do know that TM's are inaccurate.
Mine shows as much as a 0.20 mile/mile more than the TM. I'd just split the difference and go with it.0 -
@greenolivetree and @Elise4270 I would go with the treadmill. If you were outside, Garmin would be pretty accurate with GPS. Inside on a treadmill, it is trying to guess your stride length and calculate based on step count. The treadmill measures belt movement, which should be a lot more accurate.2
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I used the treadmill setting on my garmin but I don't know what difference that makes. I noticed when I was walking the garmin was adding distance veeeerrry slowly,like I was barely moving. But then running it picked up more distance. My cadence was strangely low and my stride longer. I haven't been on a treadmill for 15 years and never as a runner so all new to me
Running at the 6mph felt pretty tough compared to outside. But I swear it was 85 degrees in that fitness room.1 -
greenolivetree wrote: »I used the treadmill setting on my garmin but I don't know what difference that makes. I noticed when I was walking the garmin was adding distance veeeerrry slowly,like I was barely moving. But then running it picked up more distance. My cadence was strangely low and my stride longer. I haven't been on a treadmill for 15 years and never as a runner so all new to me
Running at the 6mph felt pretty tough compared to outside. But I swear it was 85 degrees in that fitness room.
I did the same thing on Sun., and it was definitely very warm in the room as well. I had the treadmill set to 6.2 mph for most of the time, and spent well over 1 hr. Quite a bit of that time was a stable HR of around 170 bpm, more or less. So I know it is possible to feel like you are exerting quite a bit even at a lower speed on a treadmill and for HR to prove that feeling is accurate.0 -
01 Dec – 6.2 km Lake Wendouree
Tried running at an easy pace for a change today, aiming at 6:30/km. I was spot on, according to Garmin! It felt so good, I want to try even slower tomorrow!
My long runs lately have had me battling to keep up the crazy pace. It was nice today to run without huffing and puffing.
@Orphia - In two short paragraphs, you have captured the essence of why long runs are supposed to be slow. Yeah, there's a lot of scientific and technical detail that could be tacked onto the description; but it's really all about feeling good and being able to sustain the distance.
Thank you, @MobyCarp ! I don't really understand what I've said! LOL
Really happy you've nearly transitioned back to complete recovery, BTW.
I'd LOVE to know and understand the science behind "slow 80% leads to faster events".
I have a niggling suspicion it's just a nice sound-bite!
Hopefully someone can explain it simply, and/or I'll get time to research it better during my holidays which start on Friday.
Am I to understand it's because you don't wear yourself out, you just get used to the distance?0 -
01 Dec – 6.2 km Lake Wendouree
03 Dec – 5.4 km including Albert Melbourne parkrun with my nephew
04 Dec – 21.2 km Carman’s Women’s Half Marathon 2:07:59.4
07 Dec – 5.8 km
08 Dec – 4.3 km jog to Body Balance
09 Dec – 4.2 km
10 Dec – 2.6 km
11 Dec – 10 km
12 Dec – 6.8 km
13 Dec – 7 km
14 Dec – 9.2 km
15 Dec – 8.3 km
16 Dec – 1.7 km testing new Garmin
17 Dec – 7.6 km including parkrun
18 Dec – 14.8 km
20 Dec – 10.1 km
21 Dec – 5.1 KM
Total: 130.6 km
Goals:
Merry Fitmas Exercise Challenge (12WBT Runners Connect FB Group): 30 minutes of exercise every day in December.
Brooks North Pole Run Club Challenge (Strava): Run 6 hrs over 12 days from December 5 - December 16. DONE!
12 Days of Xmas Run Streak (Me): Run a minimum of 5 km every day from December 25 - January 5.
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@BeeerRunner - Congratulations on your Dallas HM PR!! Awesome job!
@karllundy - I hope your dad is doing ok!
@katharmonic - Your vacation sounds wonderful!
@ddmom0811 - it would be great if you and your daughter ran the SF HM (1st or 2nd Half) It is a big, fun race and goes through some of the fun neighborhoods of the city
Took another slow recovery run today. More running and a bit faster than yesterday and my legs are starting to loosen up a bit. Strength training tonight helped too. I am looking forward to a rest day tomorrow however! I am pretty tired.
Date........Miles.....Total
12/01......0.00......0.00 - + Rally
12/02......4.30......4.30
12/03......0.00......4.30
12/04......3.62......7.92
12/05......6.23....14.15 - Birthday run + Agility
12/06......4.53....18.68 - + Strength Training
12/07......0.00....18.68
12/08......5.91....24.59 - + Strength Training and Rally
12/09......9.35....33.94 - + Rally Trial
12/10......0.00....33.94
12/11......0.00....33.94
12/12......5.07....39.01 - + Agility
12/13......0.00....39.01 - + Strength Training
12/14......4.51....43.52
12/15......0.00....43.52 - + Strength Training
12/16......4.73....48.25
12/17......0.00....48.25
12/18....13.53....61.78 - San Diego Holiday Half and warm up
12/19......4.18....65.96 - Recovery run #1
12/20......4.46....70.42 - Recovery run #2 + Strength Training
12/21......0.00....70.42 - Rest Day!!
My completed and upcoming Races - Let me know if you will be running too!
02/07/16 - Surf City Half Marathon
02/20/16 - Divas Half Marathon - Temecula
07/04/16 - SHEPower Virtual Half Marathon
07/31/16 - San Francisco 2nd Half Marathon
08/21/16 - Tiki Beach 10k, Huntington Beach
09/18/16 - Beat the Blerch Half Marathon, Seattle
11/19/16 - USA Invitational Half Marathon (Yay, I qualified again!) - CANCELED!!
12/18/16 - San Diego Holiday Half Marathon
02/05/17 - Surf City Half Marathon
07/23/17 - San Francisco 1st Half Marathon1 -
Hello!
Goal for December: 120k
12/1: 8k
12/2: 2.2k (warmup for strength training)
12/5: 6.8k
12/6: 6.8k intervals
12/7: 2.1k (as a warmup for strength training)
12/9: 10.2k (easy run, quad testing)
12/10: 8.7k (intervals)
12/11: 6k
12/13: 2k treadmill (leg test)
12/14: 10.1k beach running
12/17: 6.1k easy+strides
12/18: 10k RACE!!
12/20: 2k Easy treadmill
12/21: 3k Easy soft ground
83.2/120k
Pain in quats insists even after a very slow tempo test run. After 2 days treatment with ice, foam roller, magnesium-vitamin D, and ibuprofen intake I see no progress. I should have some rest for a couple of days.
Take care all!1 -
12/1- 7.04
12/2- 4.01
12/3- 10.01
12/4- REST
12/5- 5.32
12/6- 5.01
12/7- 3.01
12/8- 8.04
12/9- 5.0
12/10- 11.0
12/11- Rest
12/12- 5.21
12/13- 5.01
12/14- 5.4
12/15- 4.0 after a 30 min eliptical workout.
12/16- 6.03
12/17- 12.06
12/18- REST much needed rest
12/19- 5.01
12/20- 6.17
12/21- 6.7
Total: 114.36
Nominal mileage goal: 100 miles
Real goal, get into the swing of Marathon training, and get used to doing 3 days a week of some strength/core while running 35+ MPW
Today's notes: Treadmill fartlek...er treadlek.....fartmill? Nope, both those sound naughty. Today's assignment looked like this:
1 mile warm up 5.6
.25 mile 6.6
rest 30 seconds
.25 mile 6.7
rest 30 seconds
.25 mile 6.8
rest 30 seconds
.25 mile 6.9
rest 30 seconds
.5 mile 6
rest 30 seconds
.5 mile 6.1
rest 30 seconds
.5 mile 6.2
rest 30 seconds
.5 mile 6.3
rest 30 seconds
.5 mile 6.4
rest 30 seconds
.25 mile 6.7
.25 mile 6.8
.25 mile 6.9
.25 mile 7
1 mile cool down 5.6
For the rest periods I backed off the speed by 0.5-0.7mph. plan called for rests between 6.7, 6.8, 6.9, and 7, but with the TM only allowing an hour of time, I skipped those rest periods, and still ended up 0.2 miles short of target distance on the C/D mile.2
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