January 2017 Running Challenge
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Thanks @MobyCarp I have a feeling that there'll be a lot of hiccups along the way.
I'm testing my leg on a "longer" 4 mile run this evening, and hopefully a 6 mile tomorrow evening. IF BOTH runs go wekk, I'm going to move up my training plan start date by 2 weeks and Monday will be week 1 day 1. I figure that, if my leg cooperates for this, having a 2 week cushion will allow me to either A) take time off if I'm injured again, or B ) HOPEFULLY, add another long run week with a 22 mile long run, and then add another week to the taper I have, since it's currently only 2 weeks.
I know the plan is like a fight, as soon as the first "punch" is thrown, all goes out the window, for me, it's more of it being nice to have something to fall back on, and having a structure to help me keep going.
Sorry for that long reply to your post!0 -
Daily check in: Today was planned as a rest day. Yesterday evening I asked Coach about quarter inch vs. three eighths inch spikes, and he said go with three eighths inch. So I got it into my head to run a couple miles in the spikes after changing the 1/4 inch out for the 3/8 inch.
Got as far as swapping out the spikes this morning. Knocked the shoes on my driveway to start clearing the dried mud from around the installed spikes, and noticed pin prick holes in the asphalt. The spikes were not noticeably blunted. Hmm, when they include asphalt in the surfaces the spikes are good for, they aren't kidding! I wonder how much I'd tear up my driveway if I ran on it in the spikes!
Then I got to thinking about another conversation last night. A guy who had been missing from practice for a while showed up. I welcomed him back, and he thanked me for telling him to run his long runs slower. (The "run slower" conversation happened some time in the 4th quarter of 2015, and I'd forgotten it till he mentioned it.) I told him that most runners, myself included, are stupider for themselves than they are for other people. That's why I have a coach.
So I thought about how beat up I felt this morning after yesterday's speed work. It's familiar, if not serious. I'd like to keep it at the "not serious" level. Goal number one is to avoid injury. So I made the mature, adult decision to honor today as a rest day. I won't even get 10,000 steps in today, and that's okay. Being healthy enough to run is more important than arbitrary numeric goals.
This evening, I feel pretty good. I could go out and run 3 or 4 miles and not even feel it right now. But I won't, because today needs to be a rest day. Tomorrow the plan is to run 13 to 15 miles, 5 of them as a race. The rest day today should make it easier to have a good running day tomorrow.
Now I need to wind down and get to bed early, so I can be up and do a preview of tomorrow's race route for my warmup. Gun time is at 10, so if I start my warmup about 8:45 that should be good.1 -
Oh dear. @Stoshew71 that bouncing thing sounds FUN!!!!0
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@JessicaMcB dont stress ....do you need to use the cord, i wrap it round a handle on the treadmill
I have ortho issues so my knees dislocate/subluxate at random. I haven't had an issue on the treadmill yet but my husband would lose it on me if I didn't use the stupid thing. We'll see how I fare tonight
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lporter229 wrote: »MNLittleFinn wrote: »lporter229 wrote: »MNLittleFinn wrote: »@MNLittleFinn any strides I do are part of a longer run captured by my Garmin, and are always included in my totals. I would guess that your plan has you do a warm up prior to any strides, which are also included in the total. I can't imagine a scenario where you wouldn't count strides as part of your monthly total.
So, I'm guessing I just run my 4, keep my garmin going and do my strides? LOL, I'm such a newb
Yep. I can't think of a situation where you would do strides independent from a longer run. Your legs need to be warmed up and loose.
That's what I was figuring. LOL, having a structured totally set up plan is interesting and new.
I can't wait for the next 2 weeks to go by so I can get going...though I may start a week early so I can fit either another long run, or stretch my taper to 3 weeks from 2....
I always like to start my plan a week early. It gives you an extra week in case of illness or family emergency or something like that. You never know when you may need to take an unplanned cut back week. If I make it through to the end without using it, I just put in a moderate transition week into my taper.
Check out gripe #3
http://therunningstan.blogspot.com/2016/02/my-gripes-on-training-plans.html
@Stoshew71 Love that blog post!
I'm hoping to do a couple of 3-hour LSRs this year before I decide to do my first marathon.
I'm just building up endurance gradually. Longest run so far is 2hr 15 min (HM), but that was trying for pace as well. I've done 5 HMs since June.
I'll be interested to see what distance I do when I run for 3 hours as slowly as possible.2 -
I need to add and revise and add some mileage, I didn't realize C25K measures distance, I was just estimating.
1/2/2017 2.4 Miles
1/4/2017 2.0 Miles
1/7/2017 2.3 Miles
1/9/2017 2.2 Miles
1/13/2017 2.3 Miles
Total: 11.2 Miles3 -
Well no cord issues tonight! I think I've hit my electrolytic groove again (finally!) and ran a quick 7 tonight because a pint of So Delicious and movie night with the hubs awaits. Figure it's cool since I HM tomorrow night.
Not gonna lie, I'm jealous of everybody doing these cool races right now but am also loving reading about them. My next event isn't until April!
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
January 11- Rest Day
January 12- 10.1km
January 13- 7.1km
82.7/160km
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Smashed my 5 km PB today by 24 seconds!
25:58
Sub-26... one of my 2017 goals. New goal: sub 25. 10 -
The 2nd one I lost came back "lumpy" at first, but now it's fine. But that was like almost a year ago. Now I've just got a little darkening on the outside edge of both of the big 'uns.skippygirlsmom wrote: »I'm trying to watch to see if it's really growing back or not. It's like lumpy for lack of a better word. If it keeps looking weird I'll have it looked at.1 -
And that's why I'm HERE - I don't have a coach, and don't know that there are any around here (I tried reaching out to the high school's running team coach, and they never even responded).I told him that most runners, myself included, are stupider for themselves than they are for other people. That's why I have a coach.
That's one I'm having to learn to deal with too. I broke a LONG streak of 10K/day when I flew to Japan (although I rationalized it by saying I'd crossed the dateline, and if you counted both "days" within that 24-hour period, I made my steps!), and won't make it today. But Garmin says my average daily is 17,256 - which, if I'm looking at it right, is a tad more than 10K/day (can't really say - I'm just a lowly big iron mainframe programmer, so I have machines do all my adding for me!So I made the mature, adult decision to honor today as a rest day. I won't even get 10,000 steps in today, and that's okay. Being healthy enough to run is more important than arbitrary numeric goals.
). I need to grow up and realize that one day, in that kind of 17K average framework, means nothing! 0 -
1/1 rest. Colds suck
1/2- 5.23
1/3- 4.03
1/4- 4.01
1/5- 5.0
1/6- 4.0
1/7- Rest calf/achilles pain
1/8- recovery from calf/achilles pain
1/9- rest/recovery from calf/achilles pain
1/10- 2.01 YAY!
1/11-Rest, want to be careful before PT clearance
1/12- Rest- Saw PT, got clearance to run!
1/13- 4.02
Total: 28.3
Monthly goal: stay healthy and continue base building to start marathon training at the end of the month.
Nominal mileage goal: 70.
Today's nites: 4 miles of pain free running! I ran far too fast, a little faster than SGMP, but it felt GOOD! Tomorrow I'm hoping to run a 6 miler, with the plan to go slower, more in the ~10:00 pace range. If that goes well, I'll begin marathon training on Monday!
As a side note, I may already have to add a second marathon to my calendar for this year.....1 -
1/11- 2.4..... 2.4
1/12- 3.4..... 5.8
1/13- 3.8..... 9.6
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01.01.17 - 15 m. LR
01.02.17 - 10 m. - This weeks goal is 55 miles.
01.03.17 - 9.1 m. TM 6 M + 5K.
01.05.17 - 9 m. TM w/ incline.
01.06.17 - 10 m. TM. 9:10 pace.
01.07.17 - 8.1 m. TM 5 M + 5K.
01.08.17 - 8.8 m. incl 2x5K's.
01.09.17 - 11 m. TM @ 8:35 pace. - This weeks goal is 60 miles.
01.10.17 - 8 m. TM. EZ pace jog tonight.
01.11.17 - 11 m. TM @ 8:27 pace.
01.12.17 - 6.4 m. EZ. Anticipate a LR this weekend.
01.13.17 - 19 m. TM. LR.4 -
Its Friday and I just got my first run of the week. As they would say " Life Happens" Adjust, Flip the page and move on. 12 km loop circuit around town along the edge of the East River Bank.
Less than a month to the 1st HM of the season and my training plan has been destroyed by the last 2 weeks.
Chilly Willy HM Grande Prairie, AB; Feb 5, 2017. It's an early season Winter HM so it's more of a Fun Run than a serious HM so I will keep pushing forward. I had planned on a 1 week ski trip but I will postpone that until the week after the HM.
01/04 8.0 km –8.0km –132.0 km – YTD 8 km
01/06 7.0 km –15.0km –125.0 km
01/07 8.0 km –23.0km –117.0 km
01/08 6.0 km –29.0km –111.0 km
01/13 12.0 km –41.0km –99.0 km – YTD 41 km
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@juliet3455 2/5 will be here soon. Waiting to ski until after the half sounds like a good plan. I have a ski trip 2 weeks after my marathon and I'm hoping my legs recover in time. Lol Looking forward to some spring skiing in the sun! 0
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@orphia awesome PR!
@9voice9 thanks for the info on my lumpy toe ha ha!
@MNlittleFinn glad you had no pain on your run. 2nd marathon? Do tell us about it!
@keeprunningfatboy first I have to say from your picture there is no fatboy there. Did I read your mileage right 19 miles on the treadmill? You are my hero.
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@skippygirlsmom I convinced my mom to run the Ely Marathon in Ely, MN with me in September. I ran the half last year, it was a really well set up event (even if the half was short...grumble) and with a 18 min/mile time limit, it's one we could walk a lot of and still be in the time limit, and the marathon is a BQ course, so there "shouldn't" be the short course issue I ran into with the half.
We walked/ran the half route last summer and averaged 13 min/mile.. She made me promise I wouldn't go "my" pace. She has MS, and is often worried she won't be able to run, so I've been encouraging her to just keep at it. I figure it would be a great confidence booster for her. She turns 60 in a couple months, so I looked at last results and average finish time for her AG was 5:08, with half the finishers at or over 5:30 for time.....there were a bunch that could run it faster than me though, and I didn't tell my mom about them.4 -
Date Miles MTD ------ ----- ------- Jan 02 6.5 6.5 Jan 07 4.3 10.8 Jan 09 4.3T 15.1 Jan 12 6.1T 21.2 Jan 14 7.5 28.7
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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+6.0 km
January 9 - 5.2 km
January 10- 10.0+6.0 km
January 11- 8.0 km
January 12- 7.0 km
January 13- 7.0+7.4 km
January 14- 10.0 km
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Hi all!
Easy run today, all went perfect!
Aim: 100k
8/1: 5.7K
12/1: 2.6k
14/1: 10.4
18.7/100k
Stay free of injuries!2 -
@MNLittleFinn that is awesome about running with your Mom. She sounds wonderful! My cousin has MS, it's great that your Mom is still in such good health.0
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1/12 - 4.1
1/13 - Rest
1/14 - 4.2
Jan. Total: 42.9/90
Happy Saturday all! Enjoy your long runs!0 -
@OSUbuckeye906 Glad to here you hear you don't have a fracture even if it does suck that you have to take it easy for a month.
@MNLittleFinn That's awesome that your mom is going to run the marathon with you and you've been cleared to run.
@Stoshew71 Thank you for the link to your blog, it always helps to get a more experienced runner's view on training, especially since I decided to try putting together a training plan for myself instead of going with a generic one. Your timing was perfect!
Date Km Today - Km for Jan.
1/3 5.73 - 5.73
1/5 3.79 - 9.52
1/6 5.41 - 14.93 10K running clinic
1/8 6.08 - 21.01
1/10 5.8 - 26.81
1/11 5.96 - 32.77
1/13 4.1 - 36.87
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Goal 75 km
Upcoming Races:
Polar Hero 5km OCR? - 2/4
Ottawa Tamarack 10km - 5/27
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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)
Jan 12-5.7 miles
Jan 13-4.3 miles 12X30 second hill sprints
Jan 14-16.3 miles
The forecasted ice storm held out, so what we ended up with was 33F with a light, steady rain. Definitely not ideal running weather, but a heck of a lot better than pelting ice balls. I managed to do my 16, actually 16.25. I went to join the running group at 8AM. Two of my favorite people to run with (they run right at my comfortable/preferred pace) were doing 12, so I joined them and then tacked on another 4 on my own. Really glad to not have that hanging over my head for the rest of the weekend!
Yesterday after work I did hill sprints. Training plan called for 12X30 second hills with 90 second rest intervals. I have a good hill with an 8% grade right outside the door, so I like to use it for this workout. I am not sure how Strava or Garmin calculates elevation gain. According to Strava, the bottom of the hill is marked at 823 ft elevation and the top is at 853, so 30ft gain. I ran up this hill 12 times plus once in my warmup (actually went higher in both my warm up and cool down). So just based on the 12 repeats, that should give at least 360 ft elevation gain. Strava listed 108 and Garmin 225. Shrug. Any thoughts?
Sorry to make this a long post all about me, but I am struggling with a bit of a dilemma in my training. Because I am looking to have a slower, more comfortable marathon in April, I decided to lay back off my speedwork a bit to keep my legs fresher and avoid risking injury. The thing is, I am used to really pushing hard on my hard runs and taking it easy on the easy. Mentally, I think that has always done me good because I know that I have toughed it out and it has always given me a good feeling of preparedness. Taking it easy on myself is messing with my head a bit. It has me feeling underprepared and second guessing everything. Furthermore, at group run today, two guys were talking about speedwork and how it is so critical in marathon training. They were both crediting good speed sessions for their ability to maintain fresh legs in the late stages of the marathon. Another thing to keep me second guessing things here. I want a comfortable race, but I would still like to finish sub 4 hours. Am I asking to have my cake and eat it too? Do I stick with plan A and just let things be? I really don't want a DNF, but I also don't want a DNS...although I am not sure which would be worse, honestly. Just venting, I guess. If anyone has any words of advice from experience, please feel free to offer!
Also, way to kill that 5K @Orphia!
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@lporter229 I'm definitely a newbie. But I have found that by doing the harder workouts, the easier ones seem even easier. I think it's really important to work fast and slow twitch muscles, which is why, even though I'm a marathon newb, I'll be doing the tempo runs and other fast stuff just to get the benefits from them, even though I'm planning a pretty slow race.1
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@MNLittleFinn - Yeah, I totally agree. I am still doing the tempo runs and the intervals, I am just not doing them as fast or as hard as I would have in the past because my number one goal is to stay injury free. However, it is proving to be a little mentally tougher than I expected. For whatever reason, it has me thinking that I am going in under prepared and risking a DNF. I have not had any issues with finishing a marathon in the past. I am worried that this, the one that I have worked so hard for, might be my first. Maybe it's just butterflies creeping in because I have dreamed about crossing the finish line at Boston for so long. If I am starting to have these feelings already, I don't even want to know what my taper is going to be like!!0
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I'd say it's probably jitters. You're feeling, for your first Boston what I'm feeling for my first full. Boston is such a big deal thst I think it's probably like running your first full again. I'm having similar jitters and I haven't even started training yet....lol....you've got this1
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1/11- 2.4..... 2.4
1/12- 3.4..... 5.8
1/13- 3.8..... 9.6
1/14- 2.7..... 12.31 -
@lporter229 Define speedwork? Are you referring to stuff like 1000 meter repeats at 3-5k pace?
I'd say it's important but not nearly as important as more specific work near marathon pace, like tempos and work at marathon pace.
There is nothing wrong in doing speedwork like above but if you are worried that you will burn just stop doing it like one month before the marathon.
eg. If your marathon is in April 1st stop speedwork on March 1st
Your main focus should be on running around race pace though, so stuff like marathon pace, hm, threshold and lots and lots of volume. You could for example insert 2x3000m at marathon pace during your long runs or just finish it at that pace during the last 20-30 minutes and slowly build it up.
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@melaniefay82 Good luck!melaniefay82 wrote: »Got another short run in yesterday. Puked once, but that's cool. Felt much better after. Pretty sure I have bronchitis, but not going back to the doctor. I have asthma. This happens every year. Not a big deal, just annoying and a little disruptive to my training schedule. Today is rest and travel, tomorrow is trail running in Cuyahoga Valley National Park, and Sunday is the race! Can't wait to leave work and skip town for the weekend.
4.5/70 miles completedRunsOnEspresso wrote: »I didn't see the Phoenix marathon but I am weary about them because I was signed up to do a half in their fall race a few years back. It was downtown and they had no parking. Everything was blocked off (even paid lots) and I couldn't find an open meter so I ended up going home & running on my own. I am going to look into this one & one I saw on Feb 19th. I *may* try to do one of those.
@RunsOnEspresso Have you tried Spot Hero or a similar app? It allows you to purchase parking fare and guarantees you a spot in a lot ahead of time. In 2014, we took the train into Chicago for the Chicago Marathon. as advised. After the long walk back to the train station and almost passing out on the train back due to standing room only, we tried out Spot Hero the next year and it worked great! Have used it since then.
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