January 2017 Running Challenge
Replies
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@_nikkiwolf_ -The training plan I use calls for hill repeats of anywhere from 10X30 seconds to 6X90 seconds. Since the plan says zone 5, I just run them all out, like a sprint. There is a hill by my house that is 5% grade and one by my work that varies from 6-8%. My pace ends up being anywhere from 6:30-7:30 minutes per mile. For reference, my half marathon PR pace is 7:37. These workouts usually kick my *kitten*. I have the feeling that they are not really intended to be run all out, but I figure if I want to be sure and be in zone 5, that's my best bet!2
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@juliet3455 Thanks. I'm a little disappointed I didn't catch it earlier in the week, but with my reduced miles this week I don't think I did too much damage. I'm hoping beyond hope that I can have this healed up within 1-2 weeks so I'll have at least a week of easier running before getting into training at the end of the month.
The marathon I'm registered for has a 7 hour time limit so, worst case, I'm going to do it, even if I end up walking most of it. I have just over 5 months until race day, so here's hoping I won't need to take up that option.0 -
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1/1 Rest
1/2 1.5 miles
1/3 2.7 miles
1/4 Rest
1/5 2.6 miles
1/6 Rest
1/7 5 miles
11.9 / 45 miles1 -
@MNLittleFinn Good luck with your recovery.
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I had the joy of being ill this week, so no running from me; it felt good to finally get a short run in this afternoon.
01 - 5.21 miles
02 - 5.60
07 - 5.56
Total: 16.37 / 751 -
01/01/17 - 5 miles
01/02/17 - 5 miles
01/03/17 - 3 miles
01/05/17 - 6 miles
01/07/17 - 10 miles
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1 Jan: rest
2 Jan: rest
3 Jan: rest
4 Jan: 5 km
5 Jan: rest
6 Jan: 5 km
7 Jan: 8.1 km
Total: 18 km / 100 km
8 km this morning. Overcast and windy, but still 22C, so very comfortable. It's funny, but 8km doesn't feel any different to 5km, I'm just out there longer. I had blisters on the outside of both of my pinky toes and my big toe from dancing in heels on Friday night (out with hubby for our anniversary), but they didn't worry me too much on the run. It is good to be running again. I feel like my life is more ordered and organised when I run regularly. Probably because I have to sleep right and I eat better.
@MNLittleFinn - good luck with the PT. Hopefully you have caught this early enough so there won't be much impact on your marathon training.
@skippygirlsmom - I would be so cranky about the vest. I had/have a couple of kids who tend to lose things, too. I remember being forever at lost property at school. Once I even found Nick's retainer there, when I was looking for something else. I didn't even know it was missing. (Pretty sure it was his, anyway1 -
@michable ha ha on the retainer! One time my uncle was at the beach and he was talking and a wave knocked his denture out. He found it at the lost and found! Hopefully it will show up.
@kristinegift love the pictures1 -
January Running Totals (miles)
1/1 – 10.39 warmup, 7.5 mile race, cool down
1/2 – 2.12 easy cross country
1/3 – 8.58 warmup, tempo intervals
1/4 – 5.01 easy
1/5 – 5.99 warmup, speed work, cool down
1/6 – rest day
1/7 – 16.59 warmup + Winter Warrior Half Marathon
January total to date – 48.68
Nominal Challenge Goal – 225 miles
Real Goals: Train toward Boston, working 3 Freezeroo races plus Winter Warrior Half into the training plan. Avoid injury.
Today's notes – It was 21º F with 10 mph W wind for my warmup at 3 PM. It was 19º F with 11 mph W wind at 4 PM gun time. It got a little colder, and the wind picked up a bit as I was running. My time of 1:32:40 was good for 20th overall and 1st M 60-64. The heated tent was more of an aspiration than a reality, so I didn't stick around to find out how many finished, how many were in my age group, or what I won for coming in first in my age group. I'll check on all that tomorrow, and maybe write a longer description. Perhaps I'll be able to snag some pictures from FB to post; I tried to hold up 2, 3, or 4 fingers for the camera so I'd know which lap I was on when I saw the picture.
2017 races:
January 1, 2017 Freezeroo #2 (Resolution Run 7.5 mile) (Mendon, NY) Finished in 50:45
January 7, 2017 Winter Warrior Half Marathon (Gates, NY) Finished in 1:32:40
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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@mobycarp fantastic HM, congrats on another 1st place AG finish and the 20th OA. Longer forward to a longer race report, I always enjoy reading them.0
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Way to go @MobyCarp , rocking the race like always!
Got a 15km in today but was hoping for HM (the small people weren't in favor of my plan). Not terrible for three weeks post-op though- next Saturday, next Saturday...
Mommy's little saboteur
January 1- Travel Day
January 2- 8.1km
January 3- 8.1km
January 4- 8.1km
January 5- Rest Day
January 6- 10km
January 7- 15.1km
49.4/160km3 -
Date Miles today - Miles for January
1/1 REST DAY
1/2 9 miles - 9
1/3 10 miles - 19
1/4 5 miles - 24
1/5 10 miles - 34
1/6 3.1 - 37.1 <<< Treadmill
1/7 15 miles - 52.1
Upcoming races:
UAH 8K - 3/6 <<< 34:33 3 in AG
Oak Barrel HM - 4/2 <<<< 1:38:00 3 in AG
Bridge Street HM - 4/10 <<< 1:36:33 3 in AG
PEO-AVN Team Day 5K - 5/4 <<< 19:10 (2.9 mi) 1 in AG 5 OA
Cotton Row Run 10K - 5/30 << 44:57 PR
Firecracker Chase 10.2 miler 6/25 << 1:20:22 1 in AG & 15 OA
Huntsville Half Marathon - 11/12 << 1:35:55 2 in AG & 25 OA
Rocket City Marathon - 12/10 << 2:44:41
Elkmont Hound Half - 1/21
Kentucky Derby Marathon - 4/29
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January goal: Get up. Move.
1/1: rest
1/2 3.55
1/3 4.21
1/4 5.69
1/5 rest
1/6 2.71 + core/strength training
1/7 4.17
Total: 20.33
Ticker is my goal for 2017 and total to date:
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@OSUbuckeye906 I'm sorry about the potential stress fracture. Glad to hear about the gait analysis.
@MNLittleFinn Be careful with that achiles
@kristinegift Love the snow pictures.
@skippygirlsmom Nice sweat top. Go Big Blue!
I was over at research park and the greenway after the sun went down. Cold.
@Orphia looks like fun with the water guns.
Way to go @MobyCarp1 -
10K Surf T Surf Recap
Goal: Beat my 56:46 10K PB
Dream Goal: Sub 55 minutes
Everyone said it is a very hilly course, so my goals were very ambitious.
Chip Time: 54:56!!
Had lots of friends doing this run. Friends from work, friends from parkrun, friends from Facebook. I was a bit of a social butterfly on the day!
I’d had 3 rest days this week, and only run short distances the other days, so I felt I had energy in the tank.
308 people did the 10K. It took me 10 seconds to get over the start line. The first section was up a very steep hill. In fact, there were A LOT of hills. Strava Elevation Gain was 80 m.
I kept up with the 55 minute pacer for a few kms, then passed her. Kept in front till she passed me around 6 km. That, and the endless hills dampened my spirits for about 2 km after that, though I could still see her up to 50 metres ahead.
At 8 km I passed a friend and she cheered me on, then almost immediately afterwards, passed two more friends and we gave each other encouragement. That really boosted my spirits!
That, and knowing there was only 2 km to go really fired me up and I felt much better. Then it was downhill the first steep section to the finish!
Averaged 5:34/km (8:58/mile). Chip Time: 54:56!! A 2017 goal completed already!
On the downside, no medal!!!
And a crappy T-shirt, but at least it was tech.
Oh, and Strava recorded it as 9.9 km. My life is over!!
Can’t win all the time!
Really happy with my results, and had a fun time with everyone.
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Date,,,,,,,,,,Miles,,,,,,,,,,Total
1/1,,,,,,,,,,,,,,,2.0,,,,,,,,,,,,,,,2.0
2/1,,,,,,,,,,,,,,,2.3,,,,,,,,,,,,,,,4.3
3/1,,,,,,,,,,,,,Rest,,,,,,,,,,,,,,4.3
4/1,,,,,,,,,,,,,,,2.3,,,,,,,,,,,,,,,6.6
5/1,,,,,,,,,,,,,,,2.6,,,,,,,,,,,,,,,9.2
6/1,,,,,,,,,,,,,Rest,,,,,,,,,,,,,,9.2
7/1,,,,,,,,,,,,,Rest,,,,,,,,,,,,,,9.2
8/1,,,,,,,,,,,,,,,2.6,,,,,,,,,,,,,,11.8![exercise.png[\img]](https://tickers.TickerFactory.com/ezt/t/wg0CHq8/exercise.png[\img])
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@Orphia- Congrats!!!
Question for the group- What's the longest you will run in sub zero wind chills? I was hoping to do 16 today, which will take me about 2.5 hours, but I don't want to be stupid. A lady I was running with yesterday was telling me that she got severe frost bite on her legs doing a 20 miler, even through her thermal leggings. Apparently the legs are very susceptable to frost bite due to the amount of muscle there. Still 15 weeks out from my race, so I don't think it would be a big deal if I went shorter. What are your experiences with long runs in the cold? I have done 20 miles with temps in the teens, but this is much colder.1 -
Morning check in- 2ay 2 of not running. Calf/achilles feels OK today, better than yesterday, but it's still early. I did eccentric calf raises as I went up the stairs to get little guy this morning. Those felt OK, I can definitely feel that my left side is more stiff than the right, but there is no pain. I took some Naporxen before bed last night though, so I;m waiting for that to wear off before truly evaluating how I'm doing.
Oh, @MobyCarp I googled cone touches last night and tried them out, kicked my rear that's for sure.
Will check in again this evening with how the day went.0 -
It's a blizzard here, -20 Celsius, lost power for 48 hours so checking in now
Here's some pics
Date.......Distance
January 1 - 12.1 km
January 2 - 7.0 km
January 3 - 12.9+5.3 km
January 4 - 11.5 km
January 5 - 7.0 km
January 6 - 3.8 km
January 7 - 9.45 km
January 8 - 9.8 km
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1/1-1/6. 8.5 miles, 2 weight workouts
1/7 hill workout 3 miles
1/8 easy 3 miles. 11.5 total2 -
That's a great time @Orphia, it's not uncommon for courses to fall a bit short if you stuck very close to the inside of any bends etc, so don't let that annoy you. There being no medal is disappointing though, I've had the same thing on race day before and been really annoyed, even though they did at least send them in the post 2 months later!
Got my long run in today, and I'm so happy with how easy they feel now. Week 5 of marathon training complete, and now for a cut-back week, which is much needed. What scares me most though is that, looking forward on my plan, the long runs on future cut-back weeks are the same distance as I ran today
I guess I don't have to run all my 12 mile runs like I have the last two, as last week was fast with a 5km PB race in the middle and this week was unrelenting in undulation. I need to work out a flat route from now on to take it easier than I did today.
January Running Challenge
1st - 12.66 miles inc 5km PB 25:05
3rd - 3.11 miles
4th - 6.17 miles
6th - 3.03 miles
7th - 3.11 miles
8th - 12.04 miles
MTD - 40.12/100 miles
Upcoming races:
12th March 2017 - North London Half Marathon
9th April 2017 - Brighton Marathon4 -
@Orphia amazing!
@lporter229 I've run 10-12 miles in sub zero air temps with windchill in the -20s,I could have gone a couple more miles each time, but that would have been pushing it. It really depends on the sond direction. you can go longer when you aren't heading into the wind the whole time. S
So, I guess the moral of the story is, it depends on the wind and layering. if you're properly clothed, you can do the 16, but you will get cold. Up to 12 miles shouldn't be too bad though.0 -
@orphia fantastic run! Congrats.
@lporter229 that is a really good question on long runs in the freezing cold. I'll be following to see what people say.
@adrianchr92 bbbrr 48 hours without electric in the winter would freeze me out since everything is electric at my house.
@louubelle16 great long run
@stoshew71 I know great sweatshirt right? We thought about heading over to the greenway but I love the shade in a summer but not in the winter.
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@lporter229 that's an interesting problem. We don't have Sub zero temps very often or for very long. Im sure there are some sub zero weather runners that will chime in.
I have no experience. But I came across information a few years ago, because when I started running in 30°F, mentally it was sub zero, now 30 is perfect running weather. Anyhow, I came across one person that bought ski gear to run in. I'm not sure if that's the same as the thermal leggings your friend used, or if there were layers involved. What about the under garments for skiing? Chili Willie's or hot somethings?
Sorry for the rambling... wish I had a real answer. I am anxious to hear others experiences.
Here's RW's take in -10 (not sure if that's c/f) https://www.google.com/amp/www.runnersworld.com/ask-the-sports-doc/tips-for-running-in-sub-zero-weather?amp
ETA when I was a kid there was this urban legend of a kid on a bike whose ear froze off because he didn't have a hat on. Texas. No kid ever had a winter hat..0 -
lporter229 wrote: »@lissadecker -What kind of dog is Fergus? I love the name, BTW. We want pictures. If you have a furry running buddy, pictures are mandatory!
Fergus is a greyhound - pitbull (Staffordshire terrier) mix. He's about 55 pounds of mischief rolled up in a cuddly, lovable ball of fur. He'll be 4 years old in March and absolutely loves our daily run.
My other dog, George, is a boxer. She is going to be 11 in July and has some arthritis. No running for George cause she can't handle the distances but we do go for a daily 2-2.5 mile walk.
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day 2 no running Mid day check in: No Pain so far today! I'm a little stiff today, but there has been no pain, and I haven't taken any NSAIDs or any other pain medication. I iced my calf/achilles for 2 minutes and have been doing dynamic stretching periodically throughout the day. So far, I am very happy.
I'm still planning on taking off at least tomorrow, and 90% chance I'll take off Tuesday. That should give me time to hear back from my Dr about getting a referral to PT. In the mean time, I'm looking for XT I can do that won't put too much strain on my achilles.
Looking ahead, I'm planning to cut back to 5 days running with 1 full rest day and 1 XT day each week. This will get me in the same schedule that my training plan has.
I'm also going over the warm up and "prehab" routines that will be part of my marathon training, and plan to institute them this month, before I start training, so I know how to do them, and because, well....my usual warm up of just putting on my shoes and running just doesn't seem right for me anymore.1 -
January goal: 100 miles
1/1: 3.6 miles (m)
1/2: Downpour Day
1/3: 4.5 miles (m)
1/4: 4 miles (m)
1/5: 5 miles (m)
1/6: 4.5 miles (m)
1/7: 4 miles (m)
My Total/January: 25.6 miles
Mike's Total: 25.7 miles
Haven't run today yet. I am taking advantage of the very cold weather to get in some afternoon runs. I usually don't like to run in the afternoon when it is warmer outside - which is most of the time here in Houston. So, it was a nice change of pace to get out midday yesterday in the sun and run. Planning to do the same today for 4 or 5 miles or so with Mike and Fergus.
@BeeerRunner Thanks for the Yoga video! I got one from Amazon today and am looking forward to trying it out!
@OSUbuckeye906 Bummer! I hope you are able to recover quickly and move on to your gait analysis.
@MNLittleFinn I'm following your training thread! Thanks for sharing!
@bmelb1 Sorry about your 10K clinic. Your experience pretty much sums up why I tend to steer away from the running groups. I worry that I will be holding others back with my pokey self. I hope the 5K clinic works out for you!
@mobycarp WooHoo for your HM!
@Orphia Well done on your race!
Have a fabulous rest of the day!
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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Hello all and happy new year!
After getting better from the flu and thigh pain I did my first run for 2017. Let's hope it will continue like this. So I am aiming low for this month since I missed 7 days:
Aim: 100k
8/1: 5.7K
Stay free of injuries!5
This discussion has been closed.
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