February 2017 Running Challenge
Replies
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2/1/17----7.2miles
2/2/17----7.8miles
2/3/17----7.7miles
2/4/17----8.7miles
2/5/17----5.1miles
2/6/17----6.5miles
2/7/17----9.1miles
2/8/17----6.75miles
2/9/17----7.8miles
2/10/17----5.3miles
2/11/17----10.2miles
2/12/17----6.5miles
2/13/17----7.3miles
2/14/17----7.6miles
2/15/17----7.5miles
2/16/17----6.4miles
2/17/17----6.9miles
2/18/17----6.1miles
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2/1: 2.2 miles walk, 6.3 miles bike
2/2: Rest/PT
2/3: 45 mins elliptical
2/4: 10 miles bike
2/5: 67 mins elliptical
2/6: 9 miles bike
2/7: 40 mins elliptical
2/8: Rest
2/9: 1.4 miles walk, 30 mins elliptical
2/10: PT, 9.8 miles bike
2/11: 1.9 miles walk/jog
2/12: Rest
2/13: 5.5 miles bike, 1.4 miles walk/jog
2/14: 60 mins elliptical
2/15: PT, 10 miles bike
2/16: Rest
2/17: 2.6 miles walk/run
2/18: 3.1 mile hike/walk
TOTAL: 14/22 workout days
Today was supposed to be a light cardio day, which usually means going to the gym and doing a light bike workout. However, it was 60F and sunny here in central Ohio today and I couldn't even bear to think about staying inside so instead I decided to check out a metro park that I have been wanting to scope out for awhile. I've heard that a few of the trails are really great for running but wanted to see first hand before I set out for a run there. The trail I took would be great for someone who enjoys trail running, which is not something I'm wanting to attempt in the near future. It made for an enjoyable leisurely hike though (just over 3 miles) and I was able to snap a few pics. As I was driving around before my hike, I did see a few trails that would probably be a little more suitable for me to run on so I'd call it a successful day. Also stopped at a nearby Marshalls that always seems to have a good selection and I went home with a few new running tanks and scored some KT tape for $8.
It was a bit windy up at the top!
I'm really glad that I'm cleared to get some running in now because the weather is supposed to be more of the same as it was today (mid 60s and sunny) for the next week. Looking forward to getting in a few miles outside! I also have a bit of a random question: do you think it is acceptable to run on a golf course as long as it's early or late enough where there's no golfers and I stick to just the golf cart path? There's a golf course in the middle of the neighborhood that I run in frequently. The other morning, I was doing a lot of small loops and in and out of culdesacs to try to stay off some big hills (trying to stay away from a lot of hills while my body adjusts to running again) and the cart path crossed my path, so I ran on it for about a half mile. It definitely would provide some nice variation into my runs, but wondering if someone might take issue with this?7 -
@BeeerRunner Exciting your first marathon is right around the corner! You'll do great! Also, thanks for reminding me about angel food cake
@bmelb1 My sports medicine doctor also mentioned vitamin D at my follow up as well as calcium and, when I mentioned this to my PT, he said magnesium is also important to runners. My doc was a little concerned about my bone density since I've had to be on steroids several times a year for awhile due to chronic hives, so I'm now taking several vitamins/supplements to hopefully prevent further injury.
@MNLittleFinn WTG on the distance PR! I've had my watch die on me on a few long runs as well, so I try to remember to charge it the night before long runs when I'm getting my other running things together.
@MobyCarp Very awesome long run, especially the faster second part!
@RespectTheKitty Congrats on the fastest mile and 5k! Even if you didn't go as far as you wanted, it looks like you still got a decent run in.
@autumnblade75 I have the same problem with my right foot sometimes. I now buy a half size larger than non-running shoes and have started buying them in a wide width as well for a roomier toe box. Those two things seem to be doing the trick.1 -
@MobyCarp - love the pictures of your running group! Looks like a fun bunch!
@9voice9 - I think any age group win is a great accomplishment, even if the pool is small. You were there, you ran and succeeded. Boom! Also do they give out snickers at your HM? If they do I could probably get my husband to consider running it!
@HonuNui - Love the video!
@Stoshew71 - Congratulations on your HM and the AG win! Did the dog race again this year?
@OSUbuckeye906 - Great pictures! My doctor had me stop taking Vit D and Calcium. My D was off the charts - I am sure from running outside so much. I am continuing to take Turmeric and Magnesium though. The Turmeric helps with inflammation and the Magnesium has helped immensely with the muscle cramps I get (not while running but when sleeping, training and doing yoga).
Late afternoon run today. I didn't get to run yesterday because of the monster storm hitting So CA and I waited today until most of the rain and wind had passed. I still got wet but the sun came out while we were out. It is amazing when it is raining and the sun is shining!
Date........Miles........Total
02/01......4.63........4.63
02/02......0.00........4.63 - + Strength Training and Rally
02/03......2.35........6.98
02/04......0.00........6.98 - Race Expo
02/05....13.36......20.18 - Surf City HM
02/06......0.00......20.34
02/07......5.23......25.57 - + Strength Training
02/08......5.97......31.54
02/09......5.27......36.81 - + Strength Training and Rally
02/10......0.00......36.81
02/11......9.30......46.11
02/12......2.00......48.11 - Dog Beach Sunday!
02/13......5.00......53.11 - + Agility
02/14......4.42......57.53 - + Strength Training
02/15......0.00......57.53
02/16......4.39......61.92 - + Strength Training and Rally
02/17......0.00......61.92 - Monster storm
02/18......6.50......68.42
My completed and upcoming Races - Let me know if you will be running too!
02/05/17 - Surf City Half Marathon
07/23/17 - San Francisco 1st Half Marathon2 -
@OSUbuckeye906
Re: golf courses. At your peril I would say.
I don't know how it works where you are, but in the UK we have public footpaths going across fields and all kinds of places. Even through people's gardens. These are ancient foot ways and there is a legal right to use them, yes even if the path cuts right through the centre of a farmers field of crops.
I recently followed one of these paths which not only went directly across a horse racing course, but also through a golf course. It's clearly marked on a map. There were some golfers nearby who suggested we should turn around and follow a different route, and when we explained we wanted a circular route and would follow the path across the golf course they were very unhappy and suggested we should 'lookout'.
Now I don't play golf, but surely if you are the person firing a small projectile across ground, the onus should be on YOU to look out for people and protect them?
The upshot is, I don't think they were happy with us on 'their' land. For me, given the history of the fight to walk along ancient paths and the battle to retain the rights to do so, I feel it my DUTY to walk those routes.
So I don't know how it would work for you walking across a golf course, I don't know if you are allowed on what may be private land, and it may also be a dangerous place to be with small projectiles heading your way.
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Today's assignment was to do "50 minutes fast - treat as a race". Given my 10K PR is 53:20 I decided I may as well do 10K distance, and despite the fact it was quite recent I thought I'd see if I could beat that time. The route was flat sea-wall path (i.e. stony path, occasional grassy/muddy sections) out and back. Out with a tailwind and back into the headwind - as I turned around at 6k I had slightly more tailwind than headwind on the 10k race-sim portion, in order to leave me some distance to do a proper cool-down.
I went out quicker than intended and was ahead of PR pace despite intending to negative split. About 4k I was already starting to feel it so gave up hope of performing a negative split but thought if I dug deep I could keep up my pace, but also knew that I already had some time in hand if I did need to slow. When I turned around at 6k into the headwind (~12mph) I had to work really hard and at first wasn't able to quite keep the pace up, but kept reminding myself it was a race sim and pushed harder every time I felt myself slowing and from 8k onwards knew I could just give it everything. In the end the second 5k was about 2 seconds quicker than the first 5k so technically I did manage my negative split despite the wind!
Overall was a massive 10K PR of 51:26 - almost 2 minutes quicker than previous best! (NB: This included a 5K PR of 25:31 in the middle there somewhere) Very chuffed!
01-Feb: 1.7km treadmill intervals [TM]
02-Feb: 3.4k treadmill [TM]
05-Feb: 6.6k + 5.5k easy
06-Feb: 7.5k tempo
07-Feb: 4.1k easy
10-Feb: 10k easy
13-Feb: 16k MP
14-Feb: 6.4k steady
15-Feb: 7.9k as 10min hard/3min recovery intervals
16-Feb: 6k easy
17-Feb: 9.2k steady
19-Feb: 10k fast (race-sim) + 2k cool-down
2017 Confirmed Races:
19-Mar: Richmond Half Marathon
14-May: Bexhill Starfish Marathon7 -
@OSUbuckeye906 I would just call the golf course and ask. If it's a public course I would think it would be ok...especially if it's early before anyone is out, but if it's private, you'd want to get their permission.
Loved the pics!!! Looks like a fun place to run!!
@dkabambe Congrats on your 10K PR!! That's awesome...especially going into a strong headwind!
Glad everyone in the north is enjoying the heat wave. It was 84 F during my run yesterday...
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FEBRUARY Running challenge
Goal: 50 km
Done: 40.5/9.5 km
19/2/17 Run 3.5 km
18/2/17 Rest day
17/2/17 (walk 8.5 km)
16/2/17 ( Walk 8 km, Strength Training)
15/2/17 Run 5 km (walk 8 km)
13/2/17 Run 10 km ( walk 7 km)
7/2/17 Run 10 km
5/2/17 Run 5 km
2/2/17 Run 7 km
1/2/17 Rest day slow (walk 3 km)0 -
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
2/12- 3.04
2/13- 6.06
2/14- 3.16
2/15- 8.15
2/16- REST
2/17- 4.66
2/18- 15.04
2/19- 4.03
Total: 106.04
Monthly goals:
Mileage goal: 150
Real Goal: Stay healthy enough to get into the swing of real marathon training.
Today's notes: 4 miles easy pace, nothing really to report other than I felt pretty good, which I guess is something, after yesterday's distance PR. Finally starting to feel like I'm marathon training. Something about going the 15 made it sink in that I really am training for the 26.2....LOL...only have to run 11 miles more on race day.....Also, feeling good after running that far and running easy at 9:39 pace hammered home that a full should be within my reach in just under 4 months.1 -
@Stoshew71 - Congratulations on your HM and the AG win! Did the dog race again this year?
Ludivine did not run this year. Her owner literally kept a tight leash on her the entire time. And Ludivine was not happy as the runners took off.
There was however another dog that ran the whole thing, but with their owner.
http://www.werunracephotos.com/WRH/2017-Events/2017-Hound-Dog-Half/i-zrWSBsT/A3 -
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
2/12 15 mile run
2/13 4.15 mile run
2/14: XT Day: 30 minutes stationary bike and 15 minutes stairmill
2/15: 6 mile pace run
2/16: 4 easy miles
2/17: Rest Day
2/18: Hot 4 mile run...84 F!
2/19: 8.5 mile run
Goal: 106.8 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)
1 more week until the marathon and I still have all 10 toenails! Drove most of the course yesterday. Looking forward to running through the stockyards, downtown Fort Worth, the TCU area and finishing up on one of my favorite areas to run along the Trinity River.
Yesterday was hot and in the mid 80s, and today was nice: low 60s and foggy. I don't normally take gels on an 8 mile run, but since all my gels won't fit the the pouch of my hydration belt, I'm pinning some on the back of my belt, and I wanted to practice the tear off while running. It worked!
Hope you all have a great week!!6 -
@BeeerRunner Yay for all toenails, and you must be starting to get pretty excited for next week! But I have to ask - is losing a toenail a common thing for runners?
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So this week's efforts translate into the furthest I've run in one week: 63 miles (well 62.97, but I'm just going to round things up, or run to the end of the driveway, whatever
). So all in all, I'm feeling pretty darned chuffed with myself today!
03 - 2.24 miles
04 - 9.30
06 - 11.67
07 - 7.25
08 - 12.43
09 - 7.61
10 - 16.13
11 - 5.60
13 - 13.46
14 - 6.83
15 - 13.40
16 - 6.64
17 - 17.01
19 - 5.63
Total: 135.20 / 1253 -
@Stoshew71 - Congratulations on your HM and the AG win! Did the dog race again this year?
Ludivine did not run this year. Her owner literally kept a tight leash on her the entire time. And Ludivine was not happy as the runners took off.
There was however another dog that ran the whole thing, but with their owner.
http://www.werunracephotos.com/WRH/2017-Events/2017-Hound-Dog-Half/i-zrWSBsT/A
Unless it was a safety concern I don't see why she wouldn't let Ludivine run. I am sure most all of the runners would have enjoyed having her participate.
That pictures of the Dobie running are awesome. I would love to run a HM with Hobbes the Vizsla. We have run a couple of 5ks but he was very distracted by all the other dogs in those. I use a waist leash like that runner but I don't let Hobbes pull me like the Dobie was doing. On the other hand if I did I would probably have a faster time
Here most all races explicitly forbid people running with their dogs unless they are a certified service dog and then you have to register them and show the certification (you can't just put a vest on them and say they are needed).0 -
@garygse - I think losing toenails is pretty common for runners. I have never lost one from training but I did lose a couple after a hilly HM. For me it is more a function of how my shoes fit and getting shoes a 1/2 size larger and with a wider toe box has helped. I have not had any toenail issues since.1
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@shanaber Ah, ok. I've never lost a toenail and my running shoe has a wide toe box and is generally very comfortable for the routes I run. But as you mentioned the hilly HM, there's the definite possibility that it could also be that where I live is generally pretty flat, and if I lived in an area with a more varied terrain, things could be very different.1
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6 km easy yesterday and 11km holly today
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Date Miles MTD ------ ----- ------- Feb 01 6.5T 6.5 Feb 02 4.7T 11.2 Feb 04 5.6 16.8 Feb 05 6.5 23.3 Feb 06 5.1 28.4 Feb 09 5.6 34.0 Feb 11 6.8T 40.8 Feb 12 6.8T 47.6 Feb 13 4.6T 52.2 Feb 18 11.3 63.5 Feb 19 6.2 69.7
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Hi!
Goal: 100k
2/2: 3.1k easy, incline
2/4: 1.2k -abandoned
2/7: 1.5k -run/walk adductor testing, pain slightly
2/8: 2k -easy run, so easy a lvl 1 zombie could catch me. Adductor behaved better.
2/9: 1.5k -warmup for strength training-improvement
2/10: 6k -easy, testing adductor went good
2/12: 6.5k -easy
2/13: 3.5k easy + 3k bicycle
2/17: 6.4k easy
2/18: 2k -warmup for strength training-
2/19: 9.5k
43.2/100k
Stay free of injuries!4 -
It's funny how different running can feel from one day to the next!
Thursday I was really tired, my legs were sore from some bodyweight exercises the day before, it was after 10pm when I headed out and I hadn't even had dinner yet. Combine that with the fact that I had hill repeats scheduled, and the entire thing was a struggle from start to finish.
Saturday's run was in sunshine, after a day of rest and eight hours of sleep, and the 12(+)km at marathon pace felt easy and where so much fun! My training plan has the pace runs on the day before the long run on purpose, to simulate tired legs; but I felt so good after finishing yesterday that I spontaneously added 40min of intervals on the bike just to make sure that my legs were adequatly tired (well, and because I bought the rollers to use my bike indoors just a few weeks ago and am always looking for excuses to use them for more than just one crosstraining day per week
).
Today was nice and sunny again, but I was off to a late start. And just when I wanted to leave, my sister called with "just a quick computer question" and we ended up chatting for two hours. Shortly after finally heading out the door, I realised I would have to change my planned route because I wouldn't finish before sunset (I can't wait for the days to get longer again!). I was just wearing a T-shirt and didn't have any lights with me, so I made sure to be back home after 17km/2hours, just as it got dark. I just stopped long enough to change into a long sleeved shirt and grab some lights, but I still felt guily - it's the first time ever I took a break during a long run...
To make up for that, I decided to see if I could sqeeze another 150m of elevation in the last 8km
. I didn't quite make it, it took something closer to 9km, but that's the best I could do in my neighbourhood.
The first two hours were all sunshine and fun, the last hour took a lot more stubbornness, but it still felt good, much better than Thursdays run. Although now my legs are beyond tired! I'll just hang out on the couch for the rest of the evening, eat pizza and catch up with this thread.
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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
2/11 7.5r 0.5w
2/12 4.65r 0.0w
2/13 7.1r 4.0w
2/14 6.3r 5.0w
2/15 5.2r 3.2w
2/16 7.6r 5.6w
2/17 0.0r 8.7w
2/18 7.1r 0.75w
2/19 5.2r 0.0w
Total so far = 98.7r + 68.1w = 166.8 miles
Sunday Sunday, easy run day!
Another beautiful day, 65F and sunny. The run started out iffy, with my right leg being grouchy in the first mile and a half, but luckily it quieted down and I felt good enough to do a little extra Sunday distance.
Now it's time to relax and chill out with my family.3 -
I smashed my laptop so writing from mobile is annoying
anyway, I managed to ride my bike a few times last. week, including taking. wrong. road and ending. up on a 35% ascent... Obviously I got. stacked and obviously there were people walking there so I lost my dignity
riding. helped. a lot my knee, pt suspects I damaged. the ligament,. don't even want. to think about that
but. I'm. really concerned about my leg, had a scan and. thigh is fine, so why it feels. so weird randomly and cannot bend my leg? I feel like it is contracting but the muscle is not. rest days didn't help at all.
16 miles today, was a nice day and was able. to wear shorts. bike tomorrow,2 -
@BeeerRunner Yay for all toenails, and you must be starting to get pretty excited for next week! But I have to ask - is losing a toenail a common thing for runners?
@garygse I've heard it's pretty common when training for a marathon. I never had any issues until I started running 16+ miles for my long runs. Now, both big toes have black toe nails. Did 2 HMs without any issues at all. The only other time I got a blister was during a 15K trail race down at Dinosaur Valley State Park in Glen Rose. There were 4 shin deep water crossings, so not much you can do when your feet get soaked on a trail race. Lol!
I did get a new pair of shoes with a wider toe box, but the damage was already done. I actually go a full size up. I've done that with all my running shoes.2 -
OSUbuckeye906 wrote: »@autumnblade75 I have the same problem with my right foot sometimes. I now buy a half size larger than non-running shoes and have started buying them in a wide width as well for a roomier toe box. Those two things seem to be doing the trick.
I probably would have sized up half a size on these if I had tried them on in a store, but since I was ordering deeply discounted discontinued shoes, I knew I was taking a chance.
I've lost 3 toenails over the course of 7 years - All from my "great" toes. I think it was just last year that I lost both at the same time. I have decided that I prefer to lose a toenail occasionally over having blisters pretty much constantly from my feet sliding in the shoe.
I think they've still got a few more pair where I ordered them from. If cutting the stitching on the toe doesn't help, I'll think about sizing up (or just stick with what I know works).
The toenails I've lost were all from half marathon or greater distances, but these shoes were sending warning signals by the 3 mile mark. They will certainly not work "as is."1 -
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
02/11/17 :::: 7.6 :::: 39.4
02/12/17 :::: 2.5 :::: 41.9
02/13/17 :::: 2.6 :::: 44.5
02/14/17 :::: 0.0 :::: 44.5
02/15/17 :::: 3.5 :::: 48.0
02/16/17 :::: 3.0 :::: 51.0
02/17/17 :::: 3.3 :::: 54.3
02/18/17 :::: 7.4 :::: 61.7
02/19/17 :::: 3.1 :::: 64.8
Bonus unexpectedly gorgeous day. It was in the mid 40's when I hiked with Stella this morning and the forecast said it was supposed to get colder throughout the day. But the sun was strong and it stayed nice and warm. Just went for my run and it was a lovely 50 degrees. So nice not to pile on the gloves and hat and two pairs of socks, etc. Just one layer and go! The run felt really good too.2 -
Thanks for all the input on the golf cart path running. I would only ever attempt to run on the path early morning or late evening when there aren't golfers out and would always stick to the paved golf cart path (definitely not running across the green), but since it's getting warmer and the golf course will be busier, I'll probably avoid it for the most part.
@dkabambe Congrats on the PB!
@garygse From what I've heard, losing toenails or having some turn black/blue is pretty common and even inevitable with long distance runners at some point. For me, when I start to feel discomfort (usually in my right big toenail) I take that as a sign that I need to fix something before it gets worse....whether that be making sure toenails are trimmed, shoes fit correctly, wearing the right socks, etc. I did lose one last year after marathons back to back weekends but hopefully I can just keep the count at that one.
2/1: 2.2 miles walk, 6.3 miles bike
2/2: Rest/PT
2/3: 45 mins elliptical
2/4: 10 miles bike
2/5: 67 mins elliptical
2/6: 9 miles bike
2/7: 40 mins elliptical
2/8: Rest
2/9: 1.4 miles walk, 30 mins elliptical
2/10: PT, 9.8 miles bike
2/11: 1.9 miles walk/jog
2/12: Rest
2/13: 5.5 miles bike, 1.4 miles walk/jog
2/14: 60 mins elliptical
2/15: PT, 10 miles bike
2/16: Rest
2/17: 2.6 miles walk/run
2/18: 3.1 miles hike/walk
2/19: 2.5 miles run/walk
TOTAL: 14/22 workout days
Today was 2.5 miles in 29:30. 4 mins walk warm up, 4 x 4 mins run/1:30 walk, 3:30 walk. A tiny bit cooler today (50F) but still pretty warm for this time of year and sunny as well. Since I've been trying to keep my pace for my running intervals at moderate/easy, I've decided to focus less on my actual pace and go more by "feel". I've been keeping my watch on the interval screen that doesn't show the pace and only take a peek at it right at the end of the intervals to see how I've been doing. My splits were 9:45, 9:32, 9:32, and 9:50. Pre-injury, a moderately easy pace for me was about 9:45, so I'm happy to see a few were around that pace if that's what felt moderately easy to me. The middle two intervals were faster than I probably should be going right now, but they were around a few small hills so it was a bit harder to keep a constant overall pace there. Tuesday will be my next run and I'll probably decrease the walking intervals and may add a fifth interval or more walking at the end depending on how I'm feeling.7 -
2.13.17 - 9.9 m. 9:32 pace.
2.14.17 - 5 m 8:30 pace.
2.16.17 - 11.2 m. TM. 8:25 pace.
2.17.17 - 8.1 m. EZ jog.
2.18.17 - 15.6 m.
2.19.17 - 10 m.
Good 60 mile week.5 -
February Running Totals (miles)
2/1 – 7.00 easy
2/2 – 2.63 easy shakedown run
2/3 – travel day, didn't get a run in
2/4 – 7.99 warm up on road + 8K cross country
2/5 – travel day, didn't get a run in
2/6 – travel day
2/7 – 9.26 warm up, speed work, cool down
2/8 – 7.02 group run
2/9 – 12.03 MP intervals
2/10 – rest day
2/11 – 18.63 paced run + solo miles
2/12 – 11.48 easy 90 minutes
2/13 – rest day
2/14 – 12.25 warm up, speed work, cool down
2/15 – 6.62 group run
2/16 – 10.05 easy with hills
2/17 – rest day
2/18 – 22.17 paced run + solo miles
2/19 – 12.97 easy 100 minutes with hills
February total to date – 140.10
Nominal Challenge Goal – 225 miles
Real Goals: Survive travel to and from Bend. Train well toward Boston. Avoid injury.
Today's notes – Today's assignment was 100 minutes easy. I added the "with hills" part because, a) it's hard to avoid hills near home without doing repeated loops; b) I like hills; c) there are some hills at Newton; and d) it feels pretty good to pass people in Newton, knowing that most of them were ahead of me because they ran a faster marathon than I did and got seeded further forward.
It's pretty clear that the point of the plan having me run 100 minutes the day after it has me run 22 miles is to train me to run on tired legs. When I hit this part of the plan last year, it was a huge mental challenge to run beyond 10 miles on the 100 minute day. This year, I'm better prepared for it mentally and the weather is immensely better than it was last year. (Last year I had a mental challenge running 22 miles on an indoor track, then had a different mental challenge running 100 minute outside after it had warmed up to the mid-teens F and the wind had moderated to 12 mph or so.) This year, I had beautiful weather for a long sleeve tech shirt yesterday, and today it was 57º F (14º C) with sunshine when I set out to run in shorts and a tech tee. Yeah, I noticed the 16 mph W wind on the westbound segments; but at 57º I didn't care all that much.
I estimated that I would need 12.5 miles to get my 100 minutes in, assuming an easy pace of 8 minute miles. I have a standard 10 mile route with hills, and today seemed like a good day to run it in the reverse direction of what I usually do. I added perhaps 2 miles on the front end of mostly flat terrain before the hills started about 3.5 miles in. With it being this warm, I was able to wear my Vivofit on my right wrist, so I could see my HR in real time without giving up any of the fields I normally want to see on the Garmin 620 on my left wrist. Today's experiment was slowing down to put my HR into Zone 1 if I was on the downhill or level and my pace was faster than 7:45. I didn't worry about a high heart rate going up hills. I don't know how much difference it made trying to run to the HR part of the time, but I noticed that when I had to slow down for the HR, I managed to slow down to about where I would have been slowing to if I had been running purely by pace.
Cognitive dissonance was a long downhill in mile 9, seeing a HR below 120 on the right wrist and a current pace of 7:10 on the left wrist. That's something of an education in just how much difference it makes to be going downhill and letting gravity do the work.
Yes, my legs felt tired. But easy was still faster than I expected it to be. My slowest mile split was 7:54, for mile 1. The fastest mile split was 7:30, for mile 6; but a 7:36 pace for the final 0.97 mile and a 7:37 pace for mile 9 (with that lovely downhill) were close. The mental challenge came when I needed more distance than it would take to get back to my driveway in order to keep running for 100 minutes. I ended up adding some junk distance on the fly in my neighborhood, and hit 100 minutes a nice cool down walk away from my driveway. Had the crazy thought that with 12.97 miles I should keep running to 13 miles; but the assignment was 100 minutes and that's where it landed. Average pace was 7:43 per mile, 2 seconds faster than what I've been calling the fast end of my easy range.
HR stats: average 129, max 149. 49:42 in Zone 1, 47:24 in Zone 2, 1:53 in Zone 3 (leaving 1:03 presumably in Zone 0). I'm pretty sure all of the Zone 3 (143-156) was going up hills.
The interesting thing is that the mental challenge was all route design. Physically, I'm pretty sure I could have gone 15 miles today. Maybe I couldn't have made it to 20, but physically I had miles left in the tank. Mentally, I was ready to stop at 100 minutes. But if the assignment had been 120 or 125 minutes, I could have done it.
The other interesting thing is, it's the day after I ran 22 miles and nothing hurts. That's an encouraging sign, and one that would be easy for me to overlook.
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 Masters 8K (Bend, OR) Finished in 35:39, team won the 60+ Men's cross country championship
February 11, 2017 Freezeroo #5 (Valentines Run "In Memory of Tom Brannon" 8 Mile) (Greece, NY) sat out due to training schedule
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)
March 18, 2017 USATF Masters 8K Championship (Virginia Beach, VA)
April 17, 2017 Boston Marathon (Hopkinton, MA)
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Speaking of toenails... something is happening with my left big toenail. It seems to have stopped growing. Or at least it's growing a lot slower than all my other toenails. I just trimmed all my toenails but the left big toenail didn't need trimming at all. It's also kind of looking weird. There's a definite line across it, and the top of the toenail is darker than the bottom. Toenail fungus? Maybe? Or is this a side effect of running? Not sure. My bf has toenail fungus on one of his big toes and my toe looks nothing like it. So, IDK.0
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@MobyCarp I agree with @MNLittleFinn - 62 miles in a week is awesome! I ran a little more than 62 *kilometres* this week; and all of them a lot slower than you. When I want to grow up, I want to run like you
And as always, your photos look like you have a really nice running group.
@ctlaws44 How was your 8k race on Saturday?
@garygse Congratulations on the distance PR! I can't believe you got up at 2:30AM do go running, wow. I'd be more likely to go for a run at midnight and go to sleep at 2:30 than the other way around. And I'm equally impressed by your weekly distance.
On the toenails: I've lost one, but that was after dropping some furniture on it during a move, not from running. I'd prefer not to lose another one, because my big toe looked really weird without the nail, and it took more than half a year until it had fully grown back...
@MNLittleFinn - Congrats on your distance PR too! With a fast finish on top - nice
@bmelb1 That's great news that the doctor saids it's nothing serious and told you which muscles to strengthen. Ant it's very interesing that he said runners should take a vitamin D supplement. I always figured runners spend more time outside in the winter than most other people, so we should be less likely to be vitamin D deficient.
@RespectTheKitty Maybe you dind't run the 10mi you wanted, but with speed records like that it's no surprise. Congratulations on the 1mi and 5k PRs!
@Stoshew71 Spectacular race, congratulations on the AG win!
@autumnblade75 14 miles on the treadmill? In the gym I tried last year, they had a 30 minute limit on cardio machines during after-work hours - and it didn't bother me one bit, because I couldn't imagine running more than 30min on the thing anyway. 14mi are impressive determination, great job!
I hope you figure out how to make the new shoes work without black toenails. Which model did you get?
@OSUbuckeye906 What a pretty place to hike! I don't know about the golf course, though - I'd be worried about getting hit by a stray ball. But I'm easily creeped out by golf balls - there's one forest trail I sometimes run that borders on a golf course, and sometimes I've seen balls on the wrong (forest) side of the fence; so I'm always worried one day one of them might come flying and hit me.
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