January 2017 Running Challenge

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  • MNLittleFinn
    MNLittleFinn Posts: 4,271 Member
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    @kristinegift that's a great sounding workout! No track work for me in training, kind of hello us of you folks who have tracks.
  • Elise4270
    Elise4270 Posts: 8,375 Member
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    Anyone heard from @greenolivetree today? I looked to post on her feed but it appears private.

    Hope she and DH are doing well.
  • kristinegift
    kristinegift Posts: 2,406 Member
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    MNLittleFinn wrote: »
    @kristinegift that's a great sounding workout! No track work for me in training, kind of hello us of you folks who have tracks.

    @MNLittleFinn Anything done on a track can be done a treadmill if you know what your paces should be! I think this is the 2nd or 3rd track workout I've done in the last year. I do most speed sessions on the 'mill. :)
  • MNLittleFinn
    MNLittleFinn Posts: 4,271 Member
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    kristinegift wrote: »
    MNLittleFinn wrote: »
    @kristinegift that's a great sounding workout! No track work for me in training, kind of hello us of you folks who have tracks.

    @MNLittleFinn Anything done on a track can be done a treadmill if you know what your paces should be! I think this is the 2nd or 3rd track workout I've done in the last year. I do most speed sessions on the 'mill. :)

    PT has banned me from the TM. He thinks that might have been a factor in my calf/achilles issues last week and the week before.

    I have a loop I can run that's just about 1000m that I use for the shorter 800-1000m intervals. Haven't done any intervals shorter than that that weren't part of fartlek runs.....
  • Stoshew71
    Stoshew71 Posts: 6,553 Member
    edited January 2017
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    MNLittleFinn wrote: »
    louubelle16 wrote: »
    @MNLittleFinn I'll be sure to let you know my thoughts on my plan, but right now it seems to be serving me really well. I have made some adjustments, however. For example, I know it breaks the 25-33% rule for long runs that @Stoshew71 and others swear by so, to make that work, I'm taking into account the time spent cross-training as per the plan and working it so that the long run works out to be about 30% of the time spent 'training' each week. I'm also cutting back the cut-back weeks by another 20% ish. As I'm injury-prone, these were the suggestion from my old PT, so I'm hoping it works for me.

    I've also bumped the 18miler training run up to a 20mile, because it matched perfectly with a 20mile race my running club are putting in a team for. I figured another couple of miles couldn't hurt, as long as I cutback the week after (which was on my plan anyway) but the psychological benefits of running two 20 milers in training rather than one, I think, will be extremely beneficial to me. Mainly because I'm still terrified :grimace:

    That sounds good! Having another 20 miler would be a big confidence booster I'm thinking.

    I started my plan 2 weeks early, so I'm hoping, when I get 18 or so weeks in, I'll be able to slip in an additional long run week with a...GASP...22 miler....and an additional taper week, since my plan only has a 2 week taper...


    Be careful on how to take your plan's 2 week taper and turn it into a 3 week taper. You can actually over taper. I have examples on how I executed a 3 week marathon taper in my blog. That's what I usually do, 3 weeks.
  • MNLittleFinn
    MNLittleFinn Posts: 4,271 Member
    edited January 2017
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    Stoshew71 wrote: »
    Be careful on how to take your plan's 2 week taper and turn it into a 3 week taper. You can actually over taper. I have examples on how I executed a 3 week marathon taper in my blog. That's what I usually do, 3 weeks.

    Thanks for that reminder. you're blogging was actually part of why I was looking at making a 3 week taper, instead of just adding in 2 more weeks of training and, well, I was slightly skeptical that 2 weeks was enough taper....I'm such a neophyte...... I'll have to go back and look at the examples again to get a better idea of what I want to do. I have 22 weeks to do a 20 week plan....because I wanted to get going on it....I operate better with structure.
  • vandinem
    vandinem Posts: 550 Member
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    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
Jan 15     6.6       35.3
Jan 17     5.2T      40.5

    exercise.png

  • MobyCarp
    MobyCarp Posts: 2,927 Member
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    @skippygirlsmom - I have not had any injuries with pain where Skip has it, but I just wanted to say you're doing the right things with her. A motivated runner is perfectly capable of running herself into serious damage, and a young person can lack the perspective needed to heal up enough. No matter how much Skip may complain, you're doing exactly what a Mom should do for her.

    @MNLittleFinn - I bet a lot of runners would just love to have a doctor's statement that they can't run on a treadmill!
  • MobyCarp
    MobyCarp Posts: 2,927 Member
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    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
    1/11 – 6.20 mostly easy
    1/12 – 9.01 warm up, speed work, cool down
    1/13 – rest day
    1/14 – 15.88 warm up, 5 mile race, post-race easy run
    1/15 – 10.06 easy with hills
    1/16 – 6.83 easy plus 4 strides
    1/17 – 8.02 warm up, speed work, cool down

    January total to date – 124.83

    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 it rained. All. Day. Long. Sometimes light, sometimes heavy, mostly steady. Temperature hung out in the upper 30s F. It's the kind of weather that makes me want to stay indoors. I know that if I dress for it appropriately and go run, the run will be pleasant; but perhaps not as pleasant as running with blue skies and sunshine at the same temperature. My funk about the weather kept me from going out to get a few groceries. That can wait a day. Today I just kept telling myself, "You don't have to shovel rain."

    Fortunately, my running assignment today was speed work on an indoor track. Got there a bit early, and found that the Garmin would not find my HRM. I've seen this before. Power down the watch, power it back up. Still no HRM. Okay, probably a dead battery in the HRM. Deal with it.

    Good thing I don't run by heart rate.

    So I got out and did my 2 mile warmup. Then the speed work: 4 x 200 at R with 200 recovery, 1 x 800 at T with 200 recovery, 2 x 600 at R with 400 recovery, 4 x 200 at R with 200 recovery. I thought I'd aim for 42 to 43 seconds per 200 m at R pace, and that might be a bit aggressive for my current conditioning.

    Turned out I'm in better shape than I thought. The first 4 200's at R came in at 40.6, 41.8, 41,4, and 40.2 seconds. The 800 at T came in at 3:13.4, compared to a target range of 3:12 to 3:16. The 600's at R came in at 2:09.8 and 2:09.3. The last 200's at R came in at 41.5, 41.7, 41.9, and 41.5. Those results show that I've got decent cardio conditioning. Backing into the numbers, it seems I'm training at a VDOT of between 51 and 52. That's as fast as I was at my peak during last year's Boston training cycle.

    Took a break for water and a bit of a breather, then went out and ran the 2 mile cool down. Even on a track, it felt wonderful and natural to just run easy at a pace slightly slower than an 8 minute mile. I think I'm pretty much healthy again. Did some good stretches and 3 sets of cone touches anyway; injury prevention sounds like a Good Idea to me right now.

    Coach says I'm in good shape for Bend. He's putting me on the A team for that one. With 6 Supervet runners, Coach wants 5 on the A team and one odd man out, rather than taking a chance with two 3 man teams. Bend should be an interesting experience, when my time will actually matter to the team in a national event. No pressure, right?

    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) Finished in 33:42
    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 4.4 mile) (Webster, NY)
    March 11, 2017 Johnny's Runnin' of the Green 5 mile (Rochester, NY)
    April 17, 2017 Boston Marathon (Hopkinton, MA)

  • HonuNui
    HonuNui Posts: 1,464 Member
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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
    1/8 yoga
    1/9 bought a car. Took ALL day!
    1/10 4.70
    1/11 3.2
    1/12 work sux
    1/13 work still sux
    1/14 exhausted from sukky work week
    1/15 5.11
    1/16 3.15
    1/17 3.00

    Total: 39.49

    Ticker is my goal for 2017 and total to date:

    exercise.png
  • KusiQuyllur2015
    KusiQuyllur2015 Posts: 35 Member
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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..... 12.3
    1/15- 4.3..... 16.6
    1/16- 3.3..... 19.9
    1/17- 3.0..... 22.9
  • bmelb1
    bmelb1 Posts: 224 Member
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    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
    1/15 7.11 – 43.98 My first LSD run
    1/17 6 - 49.98
    =========
    Goal 75 km

    exercise.png

    Upcoming Races:
    Polar Hero 5km OCR? - 2/4
    Ottawa Tamarack 10km - 5/27
  • JessicaMcB
    JessicaMcB Posts: 1,503 Member
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    Hard days ahead in my house, my husband's brother died suddenly over the weekend. 16km therapy run tonight, I have a feeling the rest of January will have to be sporadic long runs in the interest of prioritizing my husband and my inlaws

    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- 7.1k
    January 14- 21.1km
    January 15- Rest Day
    January 16- Off
    January 17- 16km

    119.8/160km


  • JessicaMcB
    JessicaMcB Posts: 1,503 Member
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    Hard days ahead, my BIL died over the weekend. January will likely be sporadic long runs in the interest of prioritizing my husband and his family :(

    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- 7.1k
    January 14- 21.1km
    January 15&16- Off
    January 17- 16km

    119.8/160km
  • greenolivetree
    greenolivetree Posts: 1,282 Member
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    Elise4270 wrote: »
    Anyone heard from @greenolivetree today? I looked to post on her feed but it appears private.

    Hope she and DH are doing well.

    Aw, I just saw this. Stayin' alive :p Spent all but 3 hours at the hospital since Monday morning. Hubs is doing well as can be expected for having a vertical incision down his belly and a bunch of intestine cut out. Hopefully after recovery our life will get back to normal for awhile.
  • 07KatieP13
    07KatieP13 Posts: 220 Member
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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
    9/1,,,,,,,,,,,,,,,2.9,,,,,,,,,,,,,,14.7
    10/1,,,,,,,,,,Rest,,,,,,,,,,,,,14.7
    11/1,,,,,,,,,,,,3.0,,,,,,,,,,,,,,17.7
    12/1,,,,,,,,,,,,2.3,,,,,,,,,,,,,,20.0
    13/1,,,,,,,,,,Rest,,,,,,,,,,,,,20.0
    14/1,,,,,,,,,,Rest,,,,,,,,,,,,,20.0
    15/1,,,,,,,,,,,,3.4,,,,,,,,,,,,,,23.4
    16/1,,,,,,,,,,,,3.0,,,,,,,,,,,,,,26.4
    17/1,,,,,,,,,,,,3.1,,,,,,,,,,,,,,29.5
    18/1,,,,,,,,,,,,3.1,,,,,,,,,,,,,,32.6

    exercise.png[\img]
  • JessicaMcB
    JessicaMcB Posts: 1,503 Member
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    Thanks @Orphia , it didn't post the first time so I had to rewrite and then they both posted? Gah technology.
  • SweatsOnSunday
    SweatsOnSunday Posts: 514 Member
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    At 61.5 here.

    My original goal was to hit 80. But now I'm upping it to 100.

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