January 2017 Running Challenge

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  • snowyne
    snowyne Posts: 268 Member
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    1/27 - 3.1 mi
    1/28 - Rest
    1/29 - 4.5 mi
    Jan. total: 93.8 mi. Goal: 90 mi.
    Made my goal! Will aim higher in Feb. Love reading everyone else's progress & updates!

  • 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
    1/18 2.5 - 52.48
    1/19 6 - 58.48
    1/20 2.53 - 61.01
    1/22 8.01 – 69.02 LSD Run
    1/24 7.22 – 76.24
    1/25 2.5 - 78.74 + drills
    1/26 6 - 84.74
    1/27 2.81 - 87.55
    1/29 9.09 - 96.64 LSD Run
    =========
    Goal 75 km

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    Upcoming Races:
    Ottawa Tamarack 10km - 5/27
    Canada Army Run HM - 9/17
  • lporter229
    lporter229 Posts: 4,907 Member
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    @7lenny7- Great job on your HM PR!

    I mdid a pretty crappy job controlling my pace on my 18 miler this morning. I ran the first 6 miles with 2 running buddies and we stayed at a reasonable 8:40ish pace. I was on my own for the last 12. I knew I was running too fast, but everytime I slowed down I just couldn't keep from speeding back up, especially on the final miles when I knew I was close to getting done. I always just want to get there. Last 2 miles were 8:11, 8:09 for 8:27 overall average. Does anyone else have this problem?

    Also, opinion question. My training plan is calling for the first of three 20 milers next weekend. I have a 10K on Saturday. I want to run it hard because it is my first ever 10K and it is part of a race series for my running group. Do I race the 10K and still try to do my 20 on Sunday? Or do I re-arrange my schedule and take a cut back week, which should be scheduled for the following weekend?
  • skippygirlsmom
    skippygirlsmom Posts: 4,433 Member
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    @7lenny7 fantastic PR, enjoyed the race report. Isn't it great when it all comes together just right!!
  • MNLittleFinn
    MNLittleFinn Posts: 4,271 Member
    edited January 2017
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    lporter229 wrote: »
    @7lenny7- Great job on your HM PR!

    I mdid a pretty crappy job controlling my pace on my 18 miler this morning. I ran the first 6 miles with 2 running buddies and we stayed at a reasonable 8:40ish pace. I was on my own for the last 12. I knew I was running too fast, but everytime I slowed down I just couldn't keep from speeding back up, especially on the final miles when I knew I was close to getting done. I always just want to get there. Last 2 miles were 8:11, 8:09 for 8:27 overall average. Does anyone else have this problem?

    Also, opinion question. My training plan is calling for the first of three 20 milers next weekend. I have a 10K on Saturday. I want to run it hard because it is my first ever 10K and it is part of a race series for my running group. Do I race the 10K and still try to do my 20 on Sunday? Or do I re-arrange my schedule and take a cut back week, which should be scheduled for the following weekend?

    Can you arrange to run another 14 miles on Saturday and then rest on Sunday? That's what I'd do, unless you want it all at once, in that case, some rearranging might be in order, I would recommend want to run 20 after racing a 10k, but then I've never run over 14 miles in a day before
  • MobyCarp
    MobyCarp Posts: 2,927 Member
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    lporter229 wrote: »
    @7lenny7- Great job on your HM PR!

    I mdid a pretty crappy job controlling my pace on my 18 miler this morning. I ran the first 6 miles with 2 running buddies and we stayed at a reasonable 8:40ish pace. I was on my own for the last 12. I knew I was running too fast, but everytime I slowed down I just couldn't keep from speeding back up, especially on the final miles when I knew I was close to getting done. I always just want to get there. Last 2 miles were 8:11, 8:09 for 8:27 overall average. Does anyone else have this problem?

    Also, opinion question. My training plan is calling for the first of three 20 milers next weekend. I have a 10K on Saturday. I want to run it hard because it is my first ever 10K and it is part of a race series for my running group. Do I race the 10K and still try to do my 20 on Sunday? Or do I re-arrange my schedule and take a cut back week, which should be scheduled for the following weekend?

    @lporter229 - Yes, I also tend to speed up on easy runs when I'm tired. The loss of control is more worrisome than the actual pace; *planning* to do an 18 mile run with the last 2 miles faster than the first 16 isn't all that bad a thing.

    On the race/20 miler: I hate this phrase, but listen to your body. You may find that you don't need all that much recovery from a race as short as 10K. If you're feeling beat up the next day, maybe 20 miles isn't such a good idea. If you're feeling pefectly normal the morning after the 10K, go ahead and run the 20 miles. You might find it easier to keep the pace slow than if you hadn't run the race the day before.
  • lporter229
    lporter229 Posts: 4,907 Member
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    @MNLittleFinn I thought about that, but I think I want to do them all at once. Also not sure I would want to do 20 miles total on top of a hard 10K. My 18 today beat me up, so I know that would be no picnic.

    @MobyCarp That's very true. 2 of my running buddies are doing 14 next Sunday after also racing on Saturday (they are doing the 5K race), so maybe I will head out with them and then add onto the end if I feel it. If not, 14 would be my next weekend run, so I could just flip them.

    Thanks for the replies guys!
  • Joanna2012B
    Joanna2012B Posts: 1,448 Member
    edited January 2017
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  • Joanna2012B
    Joanna2012B Posts: 1,448 Member
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    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
  • 7lenny7
    7lenny7 Posts: 3,493 Member
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    @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
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    @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
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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
    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:

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  • Orphia
    Orphia Posts: 7,097 Member
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    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
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    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
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    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.

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