February 2017 Running Challenge
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@MobyCarp That's totally awesome! 62 mpw is huge. I'm happy with the 40 I have this week. 62 is simply astounding to me
@RespectTheKitty Awesome running!
@Stoshew71 great race!1 -
16 km in 1:46:24 with 3 of the ladies in our local club.
What we call the Manzer Route
, 6 km uphill, 4 km loop on top, 6 km back down the same route.
Because of the Hill's and Walk breaks every 3 km our pace was all over the place.
You can tell that km 3, 4 and 6 were the steepest part of the climb from the pace.
My pace Avged out to 6:39/km, but I Bonked
really bad for the last 3 km. You will see that on the Steepest part of the Downhill we had a 5:43 @ Km 11 and 5:44 @ km 13 {before and after a walk break} and that is when I bonked out. The ladies ran away from me but I was okay with that because I know - cause and effect. We actually had a short period at 5:20/km on the steepest section.- 6:22
- 6:27
- 7:04
- 7:25
- 6:19
- 7:32
- 6:09
- 7:16
- 6.09
- 7:01
- 5:43
- 6:43
- 5:44
- 6:58
- 6:51
- 6:40
Still it was a good day with good company. Ironically all of the ladies are also part of out local Adult Swim Club so between the two clubs we see each other 4-6 times a week, more than you actually realize until you start thinking about it.
02/05 21.2 km –21.2km –118.8 km – YTD 141.3 – Chilly Willy HM PB@ 2:12:36
02/06 3.0 km –24.2km –115.8 km – YTD 144.3
02/11 3.0 km –27.2km –112.8 km – YTD 147.3
02/13 5.25 km –32.42km –107.55 km – YTD 152.55
02/18 16. km –48.42km –91.55 km – YTD 168.55 – 16 km Manzer Route
10 days left and 91.5 km to reach monthly goal. I will lose 3 days to Swim Club so need to avg close to 14km per run day, have to really get moving.2 -
MNLittleFinn wrote: »@MobyCarp That's totally awesome! 62 mpw is huge. I'm happy with the 40 I have this week. 62 is simply astounding to me
You got 40? Heck, you're only one 22 mile long run away from 62!
More seriously, I'm on an aggressive training plan. The miles are scaled down from a stated peak of 75 to a peak of 62 because I didn't go into the structured training with as strong a base as is assumed. Last year, I was closer and peaked out with a 68 mile week..
But this isn't my first marathon. Before my first marathon, I peaked with a 41 mile week including a 22 mile long run. Yeah, not the way you're supposed to train for a marathon; but I didn't realize at the time that I would run Buffalo. I thought I was only staying in shape to run 5 halfs that year.1 -
2/1/17 - 6 miles
2/3/17 - 12 miles
2/4/17 - 7 miles
2/5/17 - 7 miles
2/7/17 - 7.5 miles
2/8/17 - 6 miles
2/10/17 - 12 miles
2/11/17 - 4.5 miles
2/12/17 - 7.5 miles
2/14/17 - 7 miles
2/15/17 - 7.2 miles
2/17/17 - 14 miles
2/18/17 - 3.25 miles
I remembered to try my new shoes today. Sadly, the right shoe is a *little* too short. I will lose a toenail if I am not careful. They may be 5k race shoes. They are ridiculously light, at 2.2 ounces. For the pair. I might need to order the next half size up, and see if that works. Or modify the toe of the right shoe to ease up on my toenail.0 -
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
2/11 - 5.0
2/12 - 4.0
2/13 - 3.5
2/14 - 5.5
2/15 - 5.0
2/16 - 3.1
2/17 - rest
2/18 - 4.0
Feb total: 64.3/100mi.1 -
RespectTheKitty wrote: »Looking at Strava, it says I had my fastest mile ever at 10:04. Also a 5k PR of 32:34. Yeah, I was definitely going fast.
Yay, @RespectTheKitty ! Good job.
@MNLittleFinn Bravo on your 15 mile distance PB! You must be so happy!
@Stoshew71 Yay, Stan! Awesome race result! Love how you wore the group T-shirt!
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MNLittleFinn wrote: »@MobyCarp That's totally awesome! 62 mpw is huge. I'm happy with the 40 I have this week. 62 is simply astounding to me
You got 40? Heck, you're only one 22 mile long run away from 62!
But this isn't my first marathon. Before my first marathon, I peaked with a 41 mile week including a 22 mile long run. Yeah, not the way you're supposed to train for a marathon; but I didn't realize at the time that I would run Buffalo. I thought I was only staying in shape to run 5 halfs that year.
LOL...I guess I better go run a 22 after tomorrow's scheduled 4 miler, so I can get my 62 in....
My plan tops out at 52 miles with a 20 mile LR. I know, I know, it breaks the 25-35% rule, but I'm comfortable with that as it's my first marathon training cycle, and I'm using it as a learning experience.
I should add one caveat though, If I get to week 16 or so and am still 2 weeks ahead of schedule, I may have a week with a 22 miler when I fill in those 2 extra weeks.3 -
Got my 3 mile run in around noon, with 4 trips up the 1/3 mile hill. Also walked 2 miles and did 15 min lower body exercises. Then my allergies went NUTS. Just getting over a cold and now I'm sneezing my head off, eyes watering, and once again blowing my nose every minute. It was a warm run at 65 degrees and I see the stinky Bradford pear trees are getting ready to bloom. Spring is here I think. I could try to avoid the heat by running early morning but I think I'll just go ahead and start heat acclimation! Tomorrow will be 70s.2
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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
2/11 rest
2/12 2.10 + core/strength training
2/13 3.45
2/14 rest
2/15 3.60
2/16 3.26
2/17 rest
2/18 2.05 + strength/core training
Total: 32.79
@Elise4270 Went to the neighborhood joint yesterday, where the band was entertaining: I shot a video for you....
@JessicaMcB Birthday from hell because....?
Ticker is my goal for 2017 and total to date:
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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
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