February 2017 Running Challenge

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  • _nikkiwolf_
    _nikkiwolf_ Posts: 1,380 Member
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    Out of curiosity: how does everyone decide at which pace to run intervals?


    If I use a Jack Daniels calculator with my current half marathon time of 2:06, it spits out 4:14 for 800m intervals, 4:02 if I enter my goal time of 2:00. [I guess you should enter a current race time, but shouldn't I train based on the time I want to reach?]
    If I enter my current 4:39 marathon time instead, it gives me 4:22; if I input my goal marathon time (4:25 in my very optimistic dreams ^^), it sais 4:10.
    The McMillan calculator lets you enter both current and goal time, and then I get 3:58-4:08 for the HM times and 4:09-4:21 based on the marathon times.

    I know my marathon time is slower than it should be compared to predictions based on other race PRs, but that's no surprise, since I only ran one marathon and my main goal was to finish; so I've decided to use the interval paces based on my half marathon time, and aim for 3:58-4:08min/HM. I'm just wondering if that's the right approach. Those intervals are damn hard! But my plan only foresees them every three weeks, I guess I'll survive that >:)
  • katharmonic
    katharmonic Posts: 5,720 Member
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    Thanks @karllundy! Looks like a big bump in the middle of the course :) Sounds like a fun race. I will mull over it. Last year I visited Iowa in June and it was so freaking hot. Gives me some pause. Of course the weather could be pretty much anything, who knows.


    Date :::: Miles :::: Feb MTD (goal = 70)
    02/01/17 :::: 2.6 :::: 2.6
    02/02/17 :::: 3.1 :::: 5.7
    02/03/17 :::: 2.6 :::: 8.3
    02/04/17 :::: 6.8 :::: 15.1
    02/05/17 :::: 4.0 :::: 19.1
    02/06/17 :::: 3.7 :::: 22.8
    02/07/17 :::: 0.0 :::: 22.8
    02/08/17 :::: 3.3 :::: 26.1
    02/09/17 :::: 2.6 :::: 28.7
    02/10/17 :::: 3.1 :::: 31.8

    And one more on the treadmill today during my unofficial snow day. Tomorrow I will do my long run outside, I swear. :)

  • autumnblade75
    autumnblade75 Posts: 1,661 Member
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    _nikkiwolf_ wrote: »
    @autumnblade75 You forgot to try out your new running shoes? That's not normal! :grin: At least this way they stay "new shoes" a little longer ^^

    @_nikkiwolf_ Yeah, I don't even know what happened, there. They're a discontinued model, but they sent me 2 pair, and I paid all of $27.99. If I LOVE them, I should order a few more pair, while they're cheap. I probably won't be able to find any more if I wait until they need replacing.
  • karllundy
    karllundy Posts: 1,490 Member
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    @katharmonic - Iowa weather is a crapshoot. 2 years ago that race was ~40° and drizzly.
  • JessicaMcB
    JessicaMcB Posts: 1,503 Member
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    The husband is working away and two of three kids are sick so mama had to bang out a midday tempo run while the bigs played around me and the baby napped. May go for more mileage later if sick baby allows, who knows.


    February 1- 15km
    February 2- 11km
    February 3- 11.1km
    February 4- 22km
    February 5- 10km
    February 6- 15.1km
    February 7- 5.1km
    February 8- 14km
    February 9- 11km
    February 10- 10km

    126.3km/200km

  • skippygirlsmom
    skippygirlsmom Posts: 4,433 Member
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    lporter229 wrote: »
    @skippygirlsmom - Your link is blocked at my work. What was it????

    @lporter229 link to women's new world's record for HM 1:05
  • skippygirlsmom
    skippygirlsmom Posts: 4,433 Member
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    2/1 - 7 - 0 miles
    2/8 - 3 miles
    2/9 - 0 miles
    2/10 - 4 miles

    7 of 100 miles

    Hip has been feeling fine, today at mile 3 I got a sharp pain in it. Hurt the last mile and now foot is feeling numb. Guess I'll need to call the doctor on Monday. It's funny I get hurt every year this time of year. :disappointed:
  • snowyne
    snowyne Posts: 268 Member
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    2/1 - 4.3
    2/2 - rest
    2/3 - 3.1
    2/4 - 5.0
    2/5 - 4.6
    2/6 - 3.1
    2/7 - 3.1
    2/8 - 6.0
    2/9 - rest
    2/10 - 5.0
    Feb total: 34.2/100mi.
  • MobyCarp
    MobyCarp Posts: 2,927 Member
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    _nikkiwolf_ wrote: »
    Out of curiosity: how does everyone decide at which pace to run intervals?


    If I use a Jack Daniels calculator with my current half marathon time of 2:06, it spits out 4:14 for 800m intervals, 4:02 if I enter my goal time of 2:00. [I guess you should enter a current race time, but shouldn't I train based on the time I want to reach?]
    If I enter my current 4:39 marathon time instead, it gives me 4:22; if I input my goal marathon time (4:25 in my very optimistic dreams ^^), it sais 4:10.
    The McMillan calculator lets you enter both current and goal time, and then I get 3:58-4:08 for the HM times and 4:09-4:21 based on the marathon times.

    I know my marathon time is slower than it should be compared to predictions based on other race PRs, but that's no surprise, since I only ran one marathon and my main goal was to finish; so I've decided to use the interval paces based on my half marathon time, and aim for 3:58-4:08min/HM. I'm just wondering if that's the right approach. Those intervals are damn hard! But my plan only foresees them every three weeks, I guess I'll survive that >:)

    @_nikkiwolf_ - Interesting that you should bring this up. My PR race times are all pretty close to the same VDOT, *except* the marathon times are lower VDOT than the rest. I initially based interval paces off non-marathon race times, then learned what Threshold and Repeat should feel like. (I'm still working on getting a good feel for Interval). Lately, based on feel and the relationship between T, I, and R, I've been targeting 200m in 48-49 seconds for T; 45-46 seconds for I; and 42-43 seconds for R. Just for giggles, I plugged my PR 5K of 19:07 into the Jack Daniels calculator. It spits out 200m of 49 seconds for T, 45 seconds for I, 42 seconds for R. Huh. I could swear that 5K PR was a fluke. I certainly can't explain it by how I trained in the preceding weeks.

    FWIW, the times I'm currently targeting are run on an indoor track. Flat, soft, no wind, controlled temperature. An outdoor track in good weather should be comparable, but the paces would be a bit slower on the roads. I've found that the track is good for 10 to 20 seconds per mile (~1600m) faster than the road at same level of effort.

    I've also come to the conclusion that Jack Daniels is working from the assumption that cardio conditioning is the limiting factor, and that for me this ceases to be true at the marathon distance. Or to put it another way, Jack's calculator assumes optimal training/conditioning for each race distance and it's likely I have never been as well trained and conditioned for a marathon as I was for my other race distance PRs.
  • MobyCarp
    MobyCarp Posts: 2,927 Member
    edited February 2017
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    skippygirlsmom wrote: »
    New HM world's record, wow I can't even imagine. Maybe for a 10K but not a HM!

    http://www.letsrun.com/news/2017/02/peres-jepchirchir-breaks-womens-world-half-marathon-running-6506-2017-rak-half-marathon/

    I've seen a couple young guys turn in comparable times, but this is a *women's* world record. Wow. I can run a 15K in less time than that on a good day . . . but probably not a 10 mile. I will never equal that average pace of her HM for one mile, let alone 13.
  • RespectTheKitty
    RespectTheKitty Posts: 1,667 Member
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    2/1 6.3r 4.4w
    2/2 5.2r 5.3w
    2/3 0.0r 7.25w
    2/4 7.0r 0.5w
    2/5 4.2r 0.0w
    2/6 5.1r 4.6w
    2/7 5.05r 4.4w
    2/8 10.0r 0.5w
    2/9 0.0r 7.3w
    2/10 5.2r 6.1w
    Total so far = 48.05r +40.35w = 88.4 miles

    Calves felt fine during the run. Right now, they feel stiff again. Time to get out the foam roller.
  • RespectTheKitty
    RespectTheKitty Posts: 1,667 Member
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    Elise4270 wrote: »
    au0uffqn2d89.jpg
    Can you see them? Hint: there are 4 visible


    7---2.45 mile walk
    10---same 2.45 mile walk

    Monthly goal is something.

    Maybe races
    March 26th 2017 A2A 5k Ardmore, OK
    April 30th 2017 OKC Memorial Marathon, Half

    I see them!!! How sweet!
  • HonuNui
    HonuNui Posts: 1,464 Member
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    February goal: Lose 3 pounds

    2/1: rest
    2/2 3.16
    2/3 3.60
    2/4 busy
    2/5 really busy
    2/6 exhausted from being busy
    2/7 4.02
    2/8 snorkel 3.5 hours
    2/9 4.10
    2/10 3.45

    Total: 18.33
    @shanaber @_nikkiwolf_ @girlinahat : thanks for the ideas. Knowledgeable friend thinks it is in cuttlefish family: makes sense given the 10 arms. I do think that as I closed in, the eye was just in front of me, and then s/he withdrew as I got too close.....still researching.
    @skippygirlsmom wow on the HM time, and hope your hip improves.
    @Elise4270 beautiful shot!

    Ticker is my goal for 2017 and total to date:

    exercise.png
  • KatieJane83
    KatieJane83 Posts: 2,002 Member
    edited February 2017
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    2/1 - cross-training - zumba
    2/2 - 7 mile general aerobic run
    2/3 - 6 mile general aerobic run
    2/4 - cross-training - zumba/weights
    2/5 - 9 mile long run
    2/6 - rest
    2/7 - 6 mile general aerobic run / cross-training - weights
    2/8 - cross-training - zumba+7 min elliptical
    2/9 - active rest - shoveling/walk
    2/10 - 7 mile LT tempo run (20 min @ tempo) on the dreadmill

    Total: 35/116

    Question for you guys. When doing a tempo run is there any benefit or advantage to putting the tempo portion towards the beginning, middle, or end of the run? For example, tonight's run called for 7 miles, with 20 min at lactate threshold pace. I ran for 40 minutes, then did the 20 min at tempo, and was left with 1 mile (another 10 min), so I obviously placed the tempo portion more towards the end. Is that good? Bad? Doesn't matter in the slightest? Thanks!
  • juliet3455
    juliet3455 Posts: 3,015 Member
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    skippygirlsmom wrote: »
    New HM world's record, wow I can't even imagine. Maybe for a 10K but not a HM! http://www.letsrun.com/news/2017/02/peres-jepchirchir-breaks-womens-world-half-marathon-running-6506-2017-rak-half-marathon/

    She's across the line and I am barely at the Halfway point. Definitely the Tortoise to her being the Rabbit.
  • MNLittleFinn
    MNLittleFinn Posts: 4,271 Member
    edited February 2017
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    2/1- 8.1
    2/2- REST
    2/3- 4.23
    2/4- 14.11
    2/5- 3.16
    2/6- 6.16
    2/7- REST
    2/8- 8.09
    2/9- REST
    2/10- 4.04
    2.11- 14.01

    Total: 61.89

    Monthly goals:
    Mileage goal: 150
    Real Goal: Stay healthy enough to get into the swing of real marathon training.

    Today's notes: This run was WAY harder than it should have been. I ended up with a 171 average HR, totally trashed legs and my last mile split was 10:43 because I was too tired to run up and across the Aerial Lift Bridge on the other hand, running the Duluth Lakewalk was great, becuse I didn't need my headlamp with since it was well enough lit to just run. Also, seeing other runners, for like the first time ever, was great!
  • 9voice9
    9voice9 Posts: 693 Member
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    44.92% of goal

    01-Feb: 3.18 miles
    02-Feb: 9.32 miles
    03-Feb: 8.75 miles
    04-Feb: 7.00 miles
    05-Feb: <Life Day>
    06-Feb: 7.01 miles
    07-Feb: 10.43 miles
    08-Feb: 3.35 miles
    09-Feb: 6.90 miles
    10-Feb: 6.94 miles
    11-Feb: 13.03 miles - Sweetheart 12K - 7.2m - 2/AG
    12-Feb: <Life Day>
    13-Feb:
    14-Feb:
    15-Feb:
    16-Feb:
    17-Feb:
    18-Feb: - Race Day!
    19-Feb: <Life Day>
    20-Feb:
    21-Feb:
    22-Feb:
    23-Feb:
    24-Feb:
    25-Feb: - Race Day!
    26-Feb: <Life Day>
    27-Feb:
    28-Feb:

    exercise.png

    Upcoming Races:
    18-Feb: Al Toll 15K, Macon (*)
    25-Feb: Cantrell 5K, WR (*)
    04-Mar: Albany/Snickers HM, Albany
    11-Mar: Peach Road Race 10.5K, Byron (*)
    18-Mar: Cherry Blossom Road Race 10K, Macon (*)
    01-Apr: Run 2 End Alzheimers 5K, 10.5K, Bonaire (*)
    22-Apr: Taylor County Race for Literacy 5K, Reynolds (*)
    29-Apr: Running for Ronald 10K/15K, Macon (*)
    06-May: All About Animals 10.2K, Macon (*)
    13-May: Battle of Byron 5K, Byron (*)
    20-May: Georgia Jugfest 5K, Knoxville (*)
    27-May: Edge Fitness 5K, Bonaire (*)
    04-Jul: Peachtree Road Race 10K, Atlanta
  • BeeerRunner
    BeeerRunner Posts: 728 Member
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    February Running Challenge:

    2/1 10 miles
    2/2 2.2 miles
    2/3 Rest day
    2/4 10 mile pace run
    2/5 20 mile run
    2/6 5 mile very slow run
    2/7 2 mile run with Spotty
    2/8 8 mile run: 1 w/u with Spotty, 6 pace, 1 c/d
    2/9 4 mile run
    2/10 2 mile walk with Spotty and Runner’s yoga
    2/11 4 mile pace run


    Goal: 65.2 of 135

    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)
    La Sportiva Vail Half Marathon: Jul 22 (Tentative)

    It was warm out today!! It was 70 F during my run and the high is supposed to be 89. I ran through my 1st water sprinkler for 2017 in February! It feels so weird to only run 4 miles on a Saturday.

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