January 2017 Running Challenge

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  • 7lenny7
    7lenny7 Posts: 3,498 Member
    @lporter229 I'm with @MobyCarp on this. Race your 10K on Saturday and see what your body tells you on Sunday. Go out for a slow 20 mile run, taking it real easy, and see what happens. Plan a route that allows you to bail out if necessary. I wouldn't add 14 on top of raced 10K. Part of purpose of running a slow 20 miler is getting your body to burn a higher percentage of fat. If you've gone through much of your glycogen in the first 6 miles during the 10K I'm not sure how well that would work because your anaerobic engine would be going strong and there may not be enough left for the remaining 14 miles.. Just speculation on my part.

    So my recommendation is to race the 10K, recover that night with some foam rolling, a walk in the evening and maybe a recovery beverage of your choice, then go for the 20 mile the next day. If it just can't be done (because you're just too tired, in pain, or can't keep good form) bail out and then plan for a 20 mile run the following weekend.

  • OSUbuckeye906
    OSUbuckeye906 Posts: 315 Member
    @MobyCarp Congratulations on taking the Freezeroo series for your age group!

    @lporter229 I echo what @MobyCarp and @7lenny7 say about seeing how you feel the day of. I think you said your plan has you running 3 20s? Sounds like you'll have the opportunity to run the distance plenty, especially if you have wiggle room in your plan to switch things around (if needed) and get in all 3

    @JessicaMcB I'm glad that running is able to provide you time to find peace and get you through this hard time.

    @7lenny7 Congrats again on a great race and PR! Amazing that you were able to keep your HR that consistent. Looks like you also had a fun recovery run!
  • 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
    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
    1/18 snorkel 3 hours
    1/19 rest
    1/20 lazy
    1/21 3.21
    1/22 3.25
    1/23 work sux
    1/24 4.53
    1/25 core/strength training
    1/26 2.27
    1/27 3.35
    1/28 rest
    1/29 4.55

    Total: 60.65

    Ticker is my goal for 2017 and total to date:

    exercise.png
  • Orphia
    Orphia Posts: 7,097 Member
    OSUbuckeye906 wrote: »
    1/29: 30 mins aqua jogging, 30 mins swim

    Started off with aqua jogging today and I decided to do a workout that included a warm up, 2 sets of 1:30 speed intervals with 0:30 rest between, and then a cool down. I decided to take my HR several times and found that, on average, it was about 100-110 after speed intervals and 75-80 after recovery intervals. So my HR is definitely slower, as I suspected. I could probably go a little faster but my balance/form might suffer. Also, it's a bit annoying to constantly be turning around and changing the direction of momentum since the deep end is a little less than half of the length of the pool. I think I'm either going to try sustaining the faster pace for a constant time period or at least do much longer intervals.

    The rest of the workout was swimming laps and I decided to do speed intervals for that too, alternating every 100 yards between fast freestyle and recovery breast stroke. I decided to take my HR several times while swimming to compare and, on average, my HR was 120 after the recovery breast stroke laps and 135-140 after the fast freestyle laps.

    Hi @OSUbuckeye906 Nice workouts!

    I've been swimming 3 times since last Monday, and I do something similar.

    100 metres breaststroke
    100 metres freestyle
    100 metres backstroke (half of which is a sort of breastroke on my back, no idea what that's called)
    repeat
    repeat
    100 metres breaststroke.

    Haven't been using a HRM, but this just feels right.
  • MNLittleFinn
    MNLittleFinn Posts: 4,271 Member
    JessicaMcB wrote: »
    Ran a 24 today on trail and was finally, finally at peace. PR'ed all the brutal inclines even with the ice. It was a good day :) . Hoping everyone else's end of month runs are going as harmoniously!
    That is great to hear! Running is such a great way to find peace, you've had a lot to go through so I'm very glad it did that for you.
  • MNLittleFinn
    MNLittleFinn Posts: 4,271 Member
    January Mile totals
    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-first run after cleared
    1/14- 6.11 test run-can I run a normal training distance? Yes, yes I can.
    1/15- Rest, prepping for beginning training tomorrow
    1/16- 5.38
    1/17- REST
    1/18- 7
    1/19- XT- Just enough elliptical and other stuff at PT to count it!
    1/20- 4.64
    1/21- 13.11
    1/22- 3.14
    1/23- 5.06
    1/24- REST
    1/25- 7.15
    1/26-REST
    1/27- Rest/Hypochondria
    1/28-Rest/Hypochondria

    Total: 89.07

    Monthly goal: stay healthy and continue base building to start marathon training at the end of the month.
    Nominal mileage goal: 70 (revised down after injury).

    Today's notes: For better or for worse, I kind of jumped back into marathon training after my 3 day break. With my 3 yesterday, and 6 today, I'm starting this week off right, only skipping the strides that were assigned. Legs felt good on the run, and only a little stiffness.pain when I was done, then it went away and is only marginally there now.

    Tomorrow is a scheduled rest day, which feels silly having only run 2 days in a row, but I'm going to honor it in the hopes that cutting the strides and getting rest will help my leg get back to 100%

    Oh, interesting note: I've noticed that my cadence is higher since hurting my calf, and now the shin issue. My last 5 runs I've averaged 187 spm while before my averages were right around 180.
  • mustb60
    mustb60 Posts: 1,090 Member
    January Running challenge
    Goal: 50 km
    Ran: 30.6 km/50 km

    30/1/17 5 km
    29/1/17 5.2 km
    28/1/17 2 km
    12/1/17 4 km
    11/1/17 6.4 km
    5/1/17 5 km
    3/1/17 3 km
  • 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
    1/12 10.15 miles - 86.75
    1/13 5.25 miles - 92
    1/14 16 miles - 108
    1/15 REST DAY
    1/16 8.25 miles - 116.25
    1/17 7.35 miles - 123.6
    1/18 5.25 miles - 128.85
    1/19 7.5 miles - 136.35
    1/20 REST DAY
    1/21 13.1 - 149.45
    1/22 REST DAY
    1/23 8 miles - 157.45
    1/24 10 miles - 167.45
    1/24 4 miles - 171.45 << Daily Double
    1/25 5 miles - 176.45
    1/26 10 miles - 186.45
    1/27 5 miles - 191.45
    1/28 17 miles - 208.45
    1/29 REST DAY
    1/30 10 miles - 218.45

    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 Dog Half (unofficial) - 1/21 << 1:46:48 2 OA
    Elkmont Hound Dog Half (rescheduled) - 2/18
    Kentucky Derby Marathon - 4/29


    Madkin Mountain this morning (633 feet elev gain).

  • greenolivetree
    greenolivetree Posts: 1,282 Member
    Missed my run yesterday. I've lost a lot of sleep lately and Sat night I took a sleep aid. So after church and lunch Sunday, while I relaxed in my running clothes waiting for my food to settle, I got more and more sleepy. I never feel "fresh" the day after I take any kind of sleepy medicine. Boo. However last night I slept great without anything, so I feel I'm caught up on sleep now :-p

    I'd hoped to hit 40 of my 50 goal miles but that won't happen now since I lost yesterday. I may get 38 though :)
  • BeeerRunner
    BeeerRunner Posts: 728 Member
    January Running Challenge:

    1/1: 19 miles
    1/2: 5 miles
    1/3: BodyPump and 30 minutes of stair stepper
    1/4: 5.8 miles of a 10 mile planned run. Cut short due to knee pain
    1/5 Unplanned rest day
    1/6 2.2 mile walk, 30 minutes elliptical, Strength: upper body and core
    1/7 8.2 miles
    1/8 20 miles
    1/9 45 minutes light strength and 45 minute walk
    1/10 15 minutes of stationary bike, 20 minutes of Elliptical, 45 minutes strength
    1/11 57 minutes of walking (3.5 miles), 52 minutes of strength
    1/12 48 minutes of stationary bike, 30 minutes of strength
    1/13 Planned rest day
    1/14 6 mile run, knee felt so much better
    1/15 12 mile run
    1/16 5 mile run
    1/17 40 minutes / 11 miles on stationary bike
    1/18 5 mile run
    1/19 10 mile run
    1/20 Rest Day
    1/21 10 mile run and runner’s yoga
    1/22 20 mile run and runner’s yoga
    1/23 30 minutes of stationary bike and strength
    1/24 2 runs in 1 day! Short 2.3 mile run at lunch to test my new Altra Torins, 4 mile run after work
    1/25 6.1 miles
    1/26 5.3 miles
    1/27 Rest
    1/28 6 mile pace run
    1/29 12.2 miles

    Goal: 161.9 of 170

    Upcoming Races:

    Cowtown Marathon (Full) Feb 26 (Registered)
    XTERRA ATX Trail Run (21K) Apr 23 (Tentative)
    XTERRA Rock Dallas Trail Run (HM at night) May 27 (Tentative)
    XTERRA Jurassic Trail Run (HM at night) Jul 8 (Tentative)

    So, I'm really behind, but will catch up on everyone's posts today.

    Had great runs this weekend. I did a 6 mile pace run in my new Altras and it went very well. I'm pretty sure these will become my marathon shoes, but I'll see how they do on my last 20 mile run this upcoming weekend.

    I also got some new compression leggings. I ordered the CW-X Stabilyx capris. I used them on my long run yesterday, and really liked them. I'll take all the knee support I can get!! I didn't have any issues going downhill yesterday, and downhills are the only time my knee seems to act up now.

    Well, thanks to the TX sun, I had my 1st sunburn of the year yesterday….nothing bad, just a little pink.
  • Stoshew71
    Stoshew71 Posts: 6,553 Member
    MNLittleFinn wrote: »
    I'm starting to think I have the mother of all cases of shin splints. My shin hurts off and on when I'm NOT running. After a few minutes of running, there is no pain, but, when I'm concentrating on how it feels, I think my shin feels tight, though I did notice a TINY bit of pain when I had to run on thick ice a few times, to avoid cars. When I stop running it hurts for a little bit but goes away and comes back off and on again. I'm going to risk a slow 6 miles tomorrow so I can kind of get back/stay on training schedule....

    @MNLittleFinn What kind of stretching are you doing? Persoanally, this video did wonders for me when my shins were bothering me.

    https://www.youtube.com/watch?v=lc3haRNn-5I




    Great job @7lenny7 on your HM PR. Awesome!!!

  • Joanna2012B
    Joanna2012B Posts: 1,448 Member
    Joanna2012B wrote: »
    exercise.png
    Joanna2012B wrote: »
    My ticker doesn't seem to be working again! I ran 7 km today so I'm at 64.25km today with 15.8 to go

    It's so weird...when I update on my phone the ticker doesn't update, but it's actually updated. :| It's being temperamental!! I am not able to run 15.8km tomorrow and was too lazy to get up at 4:30 this morning for my run....so I will definitely not make my goal this month. However, I am still very proud of myself making it to this for having 11 days off from sickness!! Bring on February!!!
  • MNLittleFinn
    MNLittleFinn Posts: 4,271 Member
    edited January 2017
    Stoshew71 wrote: »
    @MNLittleFinn What kind of stretching are you doing? Persoanally, this video did wonders for me when my shins were bothering me.

    https://www.youtube.com/watch?v=lc3haRNn-5I
    Pre run: http://strengthrunning.com/2011/07/the-standard-warm-up-video-demonstration/ it's not all stretching, more a general warm up, plus some static calf stretches since that what bugs me the most.

    Post run: Static calf and hamstring stretches plus either IT Band Rehab or Myrtle Routine the staric stretches are straight from PT, the other 2 are part of my training program. They aren't really stretching, more a mix of body weight strength and resistance. I usually end with the stretches from my PT.
  • 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)
    Jan 12-5.7 miles
    Jan 13-4.3 miles 12X30 second hill sprints
    Jan 14-16.3 miles
    Jan 15-6.2 miles
    Jan 16-Rest day
    Jan 17-5.2 miles
    Jan 18-6.6 miles
    Jan 19-4.7 easy miles
    Jan 20-4 miles of dreadmill intervals
    Jan 21- 5.1 miles (2.1 w/ Stella, 3 solo)
    Jan 22-12.3 miles
    Jan 23- rest day-P90X3 yoga
    Jan 24-6 miles
    Jan 25-8.1 miles with fast finish
    Jan 26-4.7 miles
    Jan 27-4.7 miles dreadmill intervals
    Jan 28-7.2 miles (1 w/ Stella)
    Jan 29-18 miles

    Today is a rest day, much needed after yesterday's run. But I am checking in to update my ticker. I need 3.3 miles for goal this month, which barring some kind of disaster, I should pick up tomorrow. This week is going to be a bit nuts in terms of finding time to run. My husband is out of town, so I will need to spend extra time with the doggie. She is not at the point yet where we can leave her out of her crate when we are not home. Including my commute, I am usually gone for 10-11 hours for work. So, I do not want to take too much time either in the AM or PM where she needs to stay in her crate. I think my plan will be to leave her in the yard in the morning and go for a quick run then come back and get her for 1-2 more miles. Then maybe add a few more miles in the evening with her on our walk. This weekend I have that whole 10K/20 mile dilemma facing me. At this point, I have absolutely no idea what my running schedule will be. Flying by the seat of my pants and hoping I can fit in a decent amount of miles. Sometimes that's the best you can do!

    BTW, @Orphia - I somehow missed that amazing picture you posted. I just saw it as I was searching for my post. Wow. Must have been spectacular in person!

    exercise.png
  • Stoshew71
    Stoshew71 Posts: 6,553 Member
    7lenny7 wrote: »
    @lporter229 I'm with @MobyCarp on this. Race your 10K on Saturday and see what your body tells you on Sunday. Go out for a slow 20 mile run, taking it real easy, and see what happens. Plan a route that allows you to bail out if necessary. I wouldn't add 14 on top of raced 10K. Part of purpose of running a slow 20 miler is getting your body to burn a higher percentage of fat. If you've gone through much of your glycogen in the first 6 miles during the 10K I'm not sure how well that would work because your anaerobic engine would be going strong and there may not be enough left for the remaining 14 miles.. Just speculation on my part.

    So my recommendation is to race the 10K, recover that night with some foam rolling, a walk in the evening and maybe a recovery beverage of your choice, then go for the 20 mile the next day. If it just can't be done (because you're just too tired, in pain, or can't keep good form) bail out and then plan for a 20 mile run the following weekend.


    Yeah, I like this idea that @7lenny7 gives. if possible, see if you can plan a Sunday afternoon (or early evening) as opposed to Sunday morning to give you more rest. And stretch. maybe do a brisk recovery walk Saturday evening (or a very slow easy jog for a couple of miles). get a good mix or protein and carbs in immediately after your race and if you do a recovery run that evening.

  • autumnblade75
    autumnblade75 Posts: 1,661 Member
    exercise.png

    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
    01/08/17 - 3.25 miles

    01/10/17 - 6 miles
    01/11/17 - 5.5 miles
    01/12/17 - 3.25 miles
    01/13/17 - 6.5 miles
    01/14/17 - 5 miles
    01/15/17 - 4 miles

    01/17/17 - 5 miles
    01/18/17 - 5 miles
    01/19/17 - 10 miles

    01/21/17 - 6 miles
    01/22/17 - 5 miles
    01/23/17 - 5 miles
    01/24/17 - 4.5 miles

    01/26/17 - 6 miles
    01/27/17 - 11 miles
    01/28/17 - 6 miles

    01/30/17 - 6 miles
  • tdbernrd
    tdbernrd Posts: 510 Member
    @nats2508 - Way to get that run in early! B)
    I had to take a sick day Saturday. Vertigo kicked in. Luckily, I had already met my goal for January. I was able to finish my last run today. :D
    1/4-2.48 miles
    1/5-2.39 miles & Pilates
    1/6-Pilates
    1/7-Rest day
    1/8-Pilates
    1/9-Pilates & 2.5 miles on the treadmill
    1/10-Pilates
    1/11-Pilates & 2.87 miles outside(no knee pain but it was a challenge. I burn so bad)
    1/12-Pilates
    1/13-unintended rest day
    1/14-Rest
    1/15-Rest
    1/16-2.6 miles outside
    1/17-2 Pilates workouts (what was I thinking...I hurt)
    1/18-2.7 miles on treadmill and 7.5 on the bike
    1/19-1.32 miles on treadmill and Pilates workout
    1/20-2.89 miles and hopefully Pilates tonight
    1/21-3.07 miles
    1/22-Rest day
    1/23-2.06 miles running & Pilates
    1/24-1 hour of Pilates
    1/25-3.11 miles
    1/26-1.34 miles & Pilates
    1/27-3.46miles
    1/28-sick day
    1/29-rest day
    1/30-3.1 miles
    1/31-


    exercise.png



    Upcoming Races(Not complete-still waiting on MRTC)
    FedEx St. Jude Classic Fairway 5K - 4/8/2017
    Bluff City 10k - 5/13/2017
  • lissadecker
    lissadecker Posts: 220 Member
    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)
    1/8: 6 miles (m)
    1/9: Rest Day
    1/10: 4.15 miles (m)
    1/11: Unplanned Rest
    1/12: 3.75 miles (m)
    1/13: 4.5 miles (m)
    1/14: 4.5 miles (m)
    1/15: 3 miles (m -.5)
    1/16: Rest Day
    1/17: 4 miles (m) + 2.5 miles
    1/18: 3.5 miles
    1/19: 3.5 miles
    1/20: 3 miles
    1/21: No running - walked
    1/22: Unplanned rest
    1/23: 4 miles (m)
    1/24: 4 miles (m)
    1/25: 3.5 miles (m)
    1/26: Rest
    1/27: 4.5 miles (m)
    1/28: 5 miles (m)
    1/29: 3.6 miles (m)
    1/30: 4.5 miles (m)

    My Total/January: 97.1 miles
    Mike's Total: 83.1 miles

    @7lenny7 The thought of you running and singing along to Bluegrass in the AM made me smile today! :)

    Have a fabulous rest of the day!

    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
    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
    1/18 – 7.04 group run
    1/19 – 7.67 warmup, speed work
    1/20 – rest day
    1/21 – 16.16 easy
    1/22 – 7.63 one hour easy
    1/23 – 6.50 easy
    1/24 – 8.23 warm up, speed work, cool down
    1/25 – impromptu rest day
    1/26 – 5.17 easy (AM)
    1/26 – 5.04 slow jog, time trial, easy run, slow jog (PM)
    1/27 – rest day
    1/28 – 13.23 paced run + race
    1/29 – 14.07 easy with hills
    1/30 – 6.69 easy plus 4 strides

    January total to date – 222.26

    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 – I've overscheduled myself on Mondays. Monday afternoon I have volunteer tax prep, and Monday evening I have dinner with my daughter. That forces the run into the morning. Two weeks in a row, it's been on tired legs. Physiologically, it would probably be better to run in the afternoon; but I didn't anticipate that when setting up the schedule.

    Oh, well. Learning to run on tired legs is part of marathon training.

    This morning it was 24º F (-4º C) with a moderate W wind and snow showers. A coating of snow from overnight made it advisable to wear the Peregrines to run instead of the Kinvaras. Ran a familiar route, warmed to it after a couple of miles, and kept going; but it was a mental challenge, just like last week. It got mentally easier after 6 miles when I got into the strides, and I felt fine at the end; but it was tough to get started, and tough to keep going for a while there.

    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) short course, finished 4.88 miles in 32:50
    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)

  • Stoshew71
    Stoshew71 Posts: 6,553 Member
    edited January 2017
    I did another look. My comparison of this past year's Huntsville Half (my speed trial 4 weeks before RCM) with RCM. The Huntsville Half has about 170 feet elevation gain. According to my Garmin, RCM has 485 ft elevation gain. I was determined to see what the profile comparison between the first Half of RCM is compared to the Huntsville Half. First, I was shocked to see a mapmyrun profile of the entire RCM course having 636 ft elev gain. Then I saw a ridewithgps profile of the first 11 miles of RCM. The first 11 miles of RCM according to RWG has 261 feet elevation gain. If true, the first 11 miles has about 100 feet more gain than the whole 13.1 miles of the Huntsville Half. The mapmyrun profile of the HH was only 5 feet different than what my Garmin said, so I am confident in the ~170 foot gain.

    I did the Huntsville Half in 1:35:55 (7:19 avg pace) and I thought I executed it perfectly. As you can see from the data below, I did the first 1/2 of RCM (4 weeks later) in 1:40:53. I strongly believe the hills were a big part of that. Also, the morning of RCM was very cold (23 degrees cold). Huntsville Half was a much nicer day. In the low to mid 40's which is actually considered perfect running weather. The colder the weather, the more your blood flow becomes restricted to your appendages which effects cardiovascular performance. Plus I had more layers which weighed me down a little.

    Just more analysis in trying to figure out what exactly went wrong at this past year's RCM and trying to make sure I don't do the same at the KDF marathon in April. According to KDF's official website, it has a total of only 240 ft elev gain and most of that being in the first half of the race.

    Stoshew71 wrote: »
    OK. I did something I should have done a few weeks ago. Compare this past December's disappointing RCM results with my very satisfied results from 2015. Interesting comparison.

    PLACE GUN TIME TAG TIME 10K HALF 30K AGE
    221 3:38:05 3:37:59 49:02:00 1:43:40 2:29:17 43 (2015 Rocket City Marathon)
    252 3:44:46 3:44:41 47:09:00 1:40:53 2:30:52 44 (2016 Rocket City marathon)

    So even though my overall time stunk this year, I managed to better myself by almost 2 minutes at the 10K and almost 3 minutes at the half. Then it went all down hill. I know my paces started way too fast as I was trying to keep up with the pacers. For a 3:20 finish, my overall pace should have been a constant 7:38 min/mile. What I ended up doing was (according to my Garmin results):

    Mile Split Time Cumm Time

    1 7:29.4 7:29.4
    2 7:32.9 15:02
    3 7:29.0 22:31
    4 7:34.6 30:06
    5 7:36.0 37:42
    6 7:23.7 45:06
    7 7:37.2 52:43
    8 7:32.9 1:00:16
    9 7:30:8 1:07:46
    10 7:48.1 1:15:35
    11 7:46.8 1:23:21
    12 8:03.5 1:31:25
    13 8:08.7 1:39:34
    14 8:02.0 1:47:36
    15 8:39.0 1:56:15
    16 9:06:8 2:05:21
    17 8:52.3 2:14:14
    18 9:16.8 2:23:30
    19 9:03.9 2:32:34
    20 8:45.1 2:41:19
    21 9:33.1 2:50:53
    22 8:33.2 2:59:26
    23 9:32.2 3:08:58
    24 10:19 3:19:17
    25 10:48 3:30:05
    26 10:10 3:40:14
    .48 4:31.9 3:44:46

    So I ran my first 9 miles on average 6 seconds faster than what I should have. It may not seem like a whole lot, but it can make a big difference. But I killed my half time from last year. lol

  • NikolaosKey
    NikolaosKey Posts: 410 Member
    edited January 2017
    Hello!

    Aim: 100k

    8/1: 5.7K
    12/1: 2.6k
    14/1: 10.4k
    15/1: 1.6k
    16/1: 5k
    18/1: 3.3k.
    19/1: 15k
    20/1: 2.6k (warmup for strength training)
    21/1: 10.3k various surfaces: asphalt-beach-gravel
    23/1: 3k (warmup for strength training)
    24/1: 13.8k (w/u-intervals-c/d)
    25/1: 2k (warmup for strength training)
    27/1: 2.8k (warmup for strength training)
    28/1: 11.4k (easy, various surfaces)
    30/1: 4k (warmup for strength training)

    93.5/100k

    Adductor muscle stretched two days ago and blisters showed up at 4 toes. But what the heck I will make it, only 6.5k tomorrow. Plus I have a 20k trail race the following Sunday!

    Stay free of injuries!

    Races
    5/2: 4th Palaia Kavala Winterun -20k-
  • skippygirlsmom
    skippygirlsmom Posts: 4,433 Member
    Now here is a running streak for you:

    https://www.washingtonpost.com/news/to-your-health/wp/2017/01/30/the-longest-running-streak-ever-ended-saturday-at-19032-days/?utm_term=.77ab4d0d1cb1
  • 9voice9
    9voice9 Posts: 693 Member
    Just a quick post - I haven't fallen off the face of the earth. But I'm 258 posts behind, and I'm not entirely sure that I can catch up. So, GOOD JOB everybody, and OH NOES for e'erbody with issues (new or old), and THANK YOU for all the condolences for our family in the loss of our soldier.
  • JessicaMcB
    JessicaMcB Posts: 1,503 Member
    skippygirlsmom wrote: »
    Now here is a running streak for you:

    https://www.washingtonpost.com/news/to-your-health/wp/2017/01/30/the-longest-running-streak-ever-ended-saturday-at-19032-days/?utm_term=.77ab4d0d1cb1

    Holy dedication!
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