January 2017 Running Challenge

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  • HonuNui
    HonuNui Posts: 1,464 Member
    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
    1/8 yoga
    1/9 bought a car. Took ALL day!
    1/10 4.70 + strength training +sighted the first whale of the season

    Total: 25.03

    Ticker is my goal for 2017 and total to date:

    exercise.png
  • MobyCarp
    MobyCarp Posts: 2,927 Member
    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
    1/8 – 7.62 easy on indoor track
    1/9 – 6.51 easy
    1/10 – 6.02 warmup + MP

    January total to date – 68.83

    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 – Today's notes are in honor of @MNLittleFinn and his issues with recovery.

    For the newer people, this needs a little background.

    I am in training for multiple races. The big target races are the USATF Cross Country Championship in Bend, OR on February 5 and the Boston Marathon on April 17. I have a running club, without which Bend wouldn't make sense. The club has a very experienced coach, who wrote the marathon training plan I'm following for Boston. We use the Jack Daniels system of paces for training purposes. From slowest to fastest, the defined paces are:

    E: easy, for running long runs and base miles that support quality workouts
    MP: marathon pace, the pace to run for your goal marathon finish time.
    T: tempo, or lactic threshold. A pace that is sustainable for about an hour of running.
    I: interval pace, roughly equivalent to your 5K race pace
    R: repeat pace, roughly equivalent to your one mile race pace

    These paces vary by runner, and over time for individual runners as conditioning changes. Right now, my target for E is anywhere in the 7:45 to 8:30 per mile range. For MP, I'm tentatively targeting 7:30 per mile. Last training cycle I targeted 7:15 per mile for MP, and that was probably too aggressive.

    Tonight was speed work at an indoor track. Convention for speed work is a 2 mile warmup, the structured speed workout, and a 2 mile cool down. I skip the cool down as often as not, depending on time, energy level, and how many miles I need to fill out the training week. The mileage plan for tonight would have me doing the cool down. Today's speed work assignment was: 4 x 200 at R, with 200 recovery; 2 x 1600 at T, with 200 recovery; 4 x 200 at R, with 200 recovery.

    I ran a pretty respectable half marathon last Saturday. A half marathon isn't the major big deal that a full marathon is, but I must still respect the need for recovery. Coach asked me how I felt, and I told him about my minor training aches. How much should I tone down the workout?

    "Don't do anything at R. That's out. Run 2 miles of MP, see how you feel, and then maybe run 2 more miles of MP."

    That's toning it down more than I would have on my own, but Coach is a pretty smart guy. He had Achilles tendinitis when I met him, so he knows exactly what I'm recovering from. I'd better pay attention when he says to back off.

    Lane 6 (7 laps to the mile) was not available due to the college field team having pole vault equipment set up on one end, so I ran that MP in Lane 1. 1600 m is close enough to a mile. A target of 7:30 per mile works out to 56 seconds per 200 m lap. If I can hold pace precisely, I should bring 1600 m in at 7:30.

    I did okay. I lapped the watch every 8 laps of the track, and felt good enough after 2 of those to do 2 more. My 1600s came in at 7:26, 7:16, 7:17, and 7:15. I guess I worked on 7:15 per mile enough last training cycle that it's become fairly natural for me.

    Afterwards, Coach talked to me about the importance of running easy, and how that helps recovery and healing. One of the things he said was, "If it hurts, stop!" So when I set out to run the 2 mile cool down, and I noticed my left calf muttering more than it should at an easy pace, I stopped 100 m into the cool down. I can live with 2 fewer running miles. Let's go stretch and do my cone touches.

    Came home and worked my training spreadsheet. 2.5 miles less today than estimated in the plan, so I might not hit the target mileage for this week. But that's okay. Recovery is more important than hitting an arbitrary number in the training plan.

    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)

  • MNLittleFinn
    MNLittleFinn Posts: 4,271 Member
    Thanks @MobyCarp you just helped me finalize my decision to rest tomorrow and possibly thursday. No sense hurting myself again before my PT appointment.
  • HeatherMN
    HeatherMN Posts: 3,821 Member
    Ran 5.57 miles on the treadmill tonight.
  • T1DCarnivoreRunner
    T1DCarnivoreRunner Posts: 11,502 Member
    Apparently, I lost my ticker, so I made a new one:

    exercise.png

    As far as the races I was thinking about - I checked out the parks where the 5K/10K (Feb. 11) and the 4M/12K/HM (Apr. 1) are being held. I don't know the actual course, nor did I spend any time on the trails. Just drove through, and climbed a couple of towers in the 2nd park to survey the area from an elevation. Feb. 11, I was going to sign up for the 10K. The park is fairly flat and I'm betting the course is on park roads since there is only about a mile of trails in the whole park. For Apr. 1, I was thinking about either the 12K or the HM, leaning towards the 12K based on the description of hills. It didn't look like hills are quite as bad as I had suspected, depending on the route. Still, I'm thinking of doing the 12K.

    Here's what I just realized today... I have a camping trip planned for Feb. 11 already, and it is about 3 hrs. drive from the 10K location. I'm going with other people, and the time to meet doesn't really give me enough time to do the 10K and go camping. I have to choose one or the other, and I'm thinking I'll go camping and just train for the 12K on Apr. 1.
  • JessicaMcB
    JessicaMcB Posts: 1,503 Member
    edited January 2017
    Starting a new training pattern this week as my husband is now wanting to lose weight again but needs support to work out. So now it'll be running 5 days, HIIT with him 4 days- interested to see how it works out.

    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
    January 8- 6km
    January 9- HIIT Day
    January 10- 10.1km

    65.5/160km

  • 07KatieP13
    07KatieP13 Posts: 220 Member
    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
    9/1,,,,,,,,,,,,,,,2.9,,,,,,,,,,,,,,14.7
    10/1,,,,,,,,,,Rest,,,,,,,,,,,,,14.7
    11/1,,,,,,,,,,,,3.0,,,,,,,,,,,,,,17.7

    exercise.png[\img]
  • FrankieandSpots
    FrankieandSpots Posts: 446 Member
    FrankieandSpots wrote: »
    I'm in for 90km - which feels ambitious as I haven't done much running for December.

    Lazy camping and visitors staying made for a late start...
    5th: 7km
    6th: 8km
    7th: 6km
    8th: 3km (24km for the week)

    9th: 4km
    10th: 5km
    11th: -

    33km/90
  • melaniefay82
    melaniefay82 Posts: 34 Member
    What's the rule of thumb when coming back from illness?
  • Elise4270
    Elise4270 Posts: 8,375 Member
    melaniefay82 wrote: »
    What's the rule of thumb when coming back from illness?

    Idk. Yours is chronic/autoimmune, right? For colds as long as I'm not gonna poo my pants, barf (too much), or have a fever, running is okay.
    Maybe do a quick 10-15 minute run and see how it goes.

    melaniefay82 wrote: »

    @Elise4270 Woman! What is up with this insult to your injury?

    Well..... I'm not supposed to be running anyhow. :tongue: I'll swimming today if there's no storm.
  • garygse
    garygse Posts: 896 Member
    Day two of three back-to-back longer runs...loose change for some, but a first for me, so like yesterday, I took it real slow again.

    01 - 5.21 miles
    02 - 5.60
    07 - 5.56
    08 - 5.60
    10 - 10.71
    11 - 11.21

    Total: 43.89 / 75
  • T1DCarnivoreRunner
    T1DCarnivoreRunner Posts: 11,502 Member
    melaniefay82 wrote: »
    What's the rule of thumb when coming back from illness?

    TMI ahead:

    I don't know about time amounts or the illness itself, but will answer about what I do regarding some of the symptoms: Recently I've had seemingly endless snot running from my nose as well. Part of it is I think I have a sinus infection and the other part is that it is cold out. The snot doesn't bother me much - often I can't even feel it running down my face until I get home and go inside where it is a bit warmer. Then I can feel my face and the snot on it, lol. I do carry a hankerchief in my pocket where I can grab it and wipe without stopping. I do slow down usually to spit the mucus that runs the other way (down my throat) when it becomes too much of a problem for breathing. I slow down and spit sideways because if I spit forward... even after slowing down... well, I just end up wearing it.
  • TattooedDolphinGirl78
    TattooedDolphinGirl78 Posts: 5,214 Member
    Good morning gang! Today was a crap run, mainly because I'm sleep-deprived. Need to catch up.

    Hope you all have a good day!

    exercise.png

    1/1: Walked 15K+ steps
    2/1: Walked 15K+ steps
    3/1: 3.52 kms (Wk1 D1 C25K) + 30 mins yoga + 10 mins Squat Challenge + 5 mins Tabata HIIT
    4/1: 3.54 kms (Wk1 D2 C25K) + 30 mins yoga + 7 mins HIIT
    5/1: 3.54 kms (Wk1 D2 C25K – repeat) + 30 mins yoga + 14 mins HIIT
    6/1: 3.63 kms (Wk1 D3 C25K) + 30 mins yoga
    7/1: Walked 16K+ steps + 4 hours of cleaning (post paint job)
    8/1: Walked 15K+ steps
    9/1: Walked 16K+ steps + 2.5 hours of cleaning (post paint job) - Had to fast for a medical app't in the morning, so no usual workout
    10/1: 3.55 kms (Wk2 D1 C25K) + Strength Training (Day 1 of 30 Day Challenge) + 30 mins yoga
    11/1: 3.63 kms (Wk2 D2 C25K) + Strength Training (Day 2 of 30 Day Challenge) + 30 mins yoga
  • lporter229
    lporter229 Posts: 4,907 Member
    Jan 1-5.3 miles
    Jan 2- Rest day- P90X3 yoga
    Jan 3- 6 miles w/ 3 @ tempo
    Jan 4-5.1 miles (1 with crazy Stella)
    Jan 5-5 miles treadmill fartlek run
    Jan 6- 4 miles total -1 mile warm up outside with Stella then 3 miles of intervals on dreadmill
    Jan 7-7.7 miles
    Jan 8-14 miles
    Jan 9- Rest day
    Jan 10- 4.5 miles treadmill
    Jan 11-6 miles (slow and icy)

    Yesterday evening thunderstorms (yes, thunderstorms, complete with lightening and thunder) and high winds forced me onto the treadmill. I managed to suffer through 4.5 miles before I decided that was enough. This morning, after temperatures plummeted during the night, all of the streets were encased in a nice thin layer of black ice. I could not stomach the thought of another treadmill run (I did two last week), so I just took it slow. The immediate streets near my house were not too bad, but some of the streets in my subdivision have a different type of pavement that turned out to be very slick. I bounced back and forth between street and sidewalk. My headlamp did not offer a lot of assistance in determining where the slick spots were, and I almost bit it a few times. I capped the run off with a mile with Stella, who was bouncing off the walls after spending much of the last three days inside. I mostly ran in the grass with her because I knew she would be pulling me. After all was said and done, my average pace for 6 miles ended up being 9:15, which wasn't nearly as slow as it felt. I know that I altered my stride quite a bit and had a slightly lower than normal cadence though, so I am anxious to see how my legs feel tomorrow.

    @MobyCarp- I made the mistake of underestimating recovery from a half marathon. This fall I raced HMs on back to back weekends. The thing is, my HM race pace is about 45 seconds per mile faster than my marathon pace. After two weekends of that, I actually was hurting much worse than after my last marathon.

    exercise.png
  • melaniefay82
    melaniefay82 Posts: 34 Member
    @Elise4270 Ha! I only barfed once today so I'm counting that as a win and it was more due to sinus drainage than true GI issues. And you're right, I do have chronic autoimmune issues, but this is normal people illness I am trying to rebound from; although the autoimmune issues makes recovery twice as hard and long....

    @midwesterner85 Snot rockets are way more fun than hankies. Even if you do end up wearing them. ;)
  • girlinahat
    girlinahat Posts: 2,956 Member
    this thread is so USEFUL!!!

    I've been struggling to get my long run beyond the 7 mile distance, and am sort of resigned to throwing in some walking bits in order to achieve that. BUT I had also decided to try and increase my running frequency to increase miles on my feet - a couple of short half hour runs to see how that gets me.

    Hopefully that will get me through the barrier and onto my HM goal. Don't think I could face doubles just yet but someone mentioned having extra washing of clothes when you do that - that's why I run outside where no one can smell me in yesterdays running gear.....
  • greenolivetree
    greenolivetree Posts: 1,282 Member
    @banana742581 Welcome to the group :)

    @elise4270 What are we gonna do with you?! Hope you feel better and can run soon :)

    @AdrianChr92 I think I have enough clothes to run doubles daily for 2 weeks and not run out :*

    @louubelle16 Thanks for "relating". I do think that I should give up the idea of a long run for at least a few months, until I can run like 25mpw for a few months without being injured.

    @orphia Nice news feature :)

    Sounds like lots of people are sick. GET WELL SOON TO ALL OF YOU!
  • RespectTheKitty
    RespectTheKitty Posts: 1,667 Member
    This talk about long runs has me reconsidering my long runs. Currently I run between 20 and 25 miles per week. My long run has usually been about 8-10 miles, which might be slightly too much for my running base. I calculated 35% of 22 (which is about average for me) and that was just over 7 miles. Assuming I run 4-ish miles four other times that week, that's about right. So... there it is. Looks like my long run should be between 7-8 miles right now.

    But you know, I had to run 10 miles just to prove that I could do it. :smile:

  • RespectTheKitty
    RespectTheKitty Posts: 1,667 Member
    edited January 2017
    Monday = 4.2 miles on the treadmill
    Tuesday = 4.6 miles on the treadmill

    Thank goodness for Two and a Half Men. That show is always on the TVs at the gym, and it's relatively entertaining so it helps keep me from getting too bored.

    Total = 26.4/100 miles

    Edit: I also have 22.7 walking miles, for a total of 49.1 overall miles for 2017.
  • Stoshew71
    Stoshew71 Posts: 6,553 Member
    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
    1/8 REST DAY
    1/9 9.5 miles - 61.6
    1/10 10 miles - 71.6
    1/11 5 miles - 76.6

    exercise.png

    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



  • MNLittleFinn
    MNLittleFinn Posts: 4,271 Member
    Daily check in- I think I'm fully in hypochondriac mode, every little thing seems like the end of the world. I am so glad that tomorrow is my PT appointment so I can, hopefully get clearance to run. I think getting a decent run in at the correct pace will help with my confidence....assuming PT gives the go ahead.
  • skippygirlsmom
    skippygirlsmom Posts: 4,433 Member
    @orphia love the article I'm so glad you posted it for us to see. I was laughing at the date of it, it was weird to see something dated tomorrow :smile: the simplest things amuse me.

    I didn't run yet today. I had to pick up the guy I work with at 7:30 to take him to work. So I thought, if it's raining hard to go to the gym at 5:00 am and that will give me time, well I woke up and it wasn't raining so I said that will give me another 20 mins or so to lay here. I got up at 5:20, did the bathroom thing, got dressed, opened the front door at 5:40 am and it started to pour. Okay I'm not a weather baby and if it started to pour while I was running I would have gone, but it's stepping out cold into the pouring rain when it's not 70 degrees. So I thought well I'll wait it out a bit.........by 6:00 I knew I wouldn't have time to run, shower and take care of Macy and get Rick on time. So if it's pouring tonight I'll stop at the gym, if not I'll run at home.

  • ddmom0811
    ddmom0811 Posts: 1,881 Member
    @orphia - great article! Thanks for sharing it!

    Rest day for me. I'm still trying to get rid of this cold. I can run with it but I feel like it's just not going to leave me until I rest a little bit and I know I have a lot coming up this weekend!

    1/1 - rest day (recovering from stomach virus)
    1/2 - 40 mile bike ride
    1/3 - 4 miles
    1/4 - 4.1 miles
    1/5 - rest day
    1/6 - 5 miles
    1/7 - 4 miles
    1/8 - 5 miles
    1/9 - 4 miles
    1/10 - 4.1
    1/11 - rest day

    Upcoming races
    2/5/17 - Daytona Beach HM
    2/26/17 - Disney Princess HM Orlando



    exercise.png
  • Stoshew71
    Stoshew71 Posts: 6,553 Member
    So this week I have been working on quicker feet (again).

    Today: 4 miles with 175 spm (steps per minute) cadence.
    Yesterday: 10 miles with 174 spm.
    Monday: 10 miles with 171 spm (but I was also running up a mountain at over 600 feet of elevation.
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