February 2017 Running Challenge
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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 Feb 20 5.1 74.8 Feb 22 6.9 81.7 Feb 24 6.5 88.2 Feb 25 8.2 96.4
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@katharmonic @vandinem nice runs!0
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2/1 7.5
2/2 athletic conditioning class (60')
2/3 8.0
2/4 11.0
2/5 1.5 warm up + athletic conditioning class (60')
2/6 7.2 with 3' pickups
2/7 4.5 (hard) with 6x strength circuits
2/8 7.25
2/9 athletic conditioning class (60')
2/10 3.75 + 30' stair climber
2/11 3.6 + athletic conditioning class (60')
2/12 7.2
2/13 7.25
2/14 3.5 + 40' tabata class
2/15 6.0 (hard, with 6 X 3' pickups)
2/16 5.0 EZ run + 30' with trainer for strength
2/17 10 (with 5 miles at just under 8 mpm)
2/18 3.6 + athletic conditioning class
2/19 7.5 EZ (sore after AC class!)
2/20 7.25 with 8 x super sets of 6 mins each
2/21 4.5 (hard) with 6x strength circuits
2/22 6.0 with 4 @ 10-miler pace (hard!)
2/23 4.5 (hard with 6x strength circuits)
2/24 7.3 8x super sets 6 mins each
2/25 3.6 + athletic conditioning class
137/135 and down 2.4 lbs at Saturday morning weigh-in. A good morning for sure!4 -
This Week:
2.20.17 - lazy/lacked discipline.
2.21.17 - 10.4 m. 9:30 pace.
2.22.17 - 8 m. 8:40 pace.
2.23.17 - 8.5 m. Slower than a turtle.
2.24.17 - overcome by depression, its been a difficult week.
2.25.17 - 12.2 m. 8:55 pace. Feeling much better today.4 -
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 run/walk
2/18: 3.1 miles hike/walk
2/19: 2.5 miles run/walk
2/20: 10 miles bike
2/21: 2.8 miles run/walk
2/22: PT, 9.7 miles bike
2/23: 3.2 miles run/walk
2/24: Rest
2/25: 3.5 miles run/walk
TOTAL: 20/22 workout days
It as a blustery run out there today! I debated driving over to the trail for the benefit of a flatter route, trees to block wind, and no car traffic but I got a later start that I wanted to so I decided to go from home. Temp was 35F but 24F windchill with 22mph winds, which means the windchill was over 50 degrees less than it felt less than 12 hours ago. The first part of the run I had a pretty good headwind and then as soon as I turned south and had a much more manageable crosswind, the flurries and mixture of tiny ice/hail balls started but that dissipated for the most part within 10 minutes. My workout for today was a warm up walk, 4 x 5 mins run/3 mins walk, 2 mins run, and a cool down walk. I ended up with 3.5 miles in 40:18. Running from home meant that I had more rolling hills, so those combined with the weather made it a little harder to control pace. For the first time, I tried creating a running workout on GC instead of just using the interval feature on my watch. I didn't realize that specifying a pace range for the running intervals meant that it would incessantly warn me whenever I was outside the range. On one hand, it was really annoying but the other hand I was really cognizant about my pace and though my intervals were slightly too fast (9:40, 9:40, 9:37, 9:37 paces), they were fairly consistent...except for the last shorter interval that was 9:29 pace.
I'm not sure if tomorrow will be a rest day or a light cardio day. I have several non-running related things on the schedule, so we'll see if I can squeeze something in. I haven't been a big fan of the fact that my gym doesn't open until 11am on Sundays...oh well. FWIW, I still do 45-60 minutes worth of PT exercises every other day, which usually fall on my rest days but I haven't been tracking those sessions or adding them to my daily workout log. So, I guess they're not really complete rest days but February goal was just for cardio, so that's only what I've been including in my progress above.
I'm behind a few pages with the comments. I'll try to catch up this weekend!3 -
MNLittleFinn wrote: »Congratulations on your distance PR @MNLittleFinn
Thanks. I don't know why, ut running 15 miles made marathon training seem more real than running 14 or 14...LOL I think I'm just weird
The psychology of running is weird that way. When I was setting distance PRs, the gap from 16 to 18 miles seemed much more significant than the gap from 14 to 16 or from 18 to 20. I don't know why, but that's how it seemed to me at the time.2 -
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
2/20 8.25r 4.0w
2/21 0.0r 3.6w
2/22 5.25r 4.5w
2/23 0.0r 5.3w
2/24 0.0r 4.6w
2/25 7.1r 0.5w
Total so far = 119.3r + 90.6w = 209.9 miles
Ever have to poop mid-run but don't have anywhere to stop, so you have to deal with it until you get home? Yeah, that happened today. (I seem to recall @7lenny7 ran an entire marathon while having to poop.) I swear I didn't have to poop BEFORE I set out on my run....
Got back to my mom's house, pooped, had a shower, and now I'm all itchy. Crazy cold air makes my skin unhappy. Hard to believe last weekend I was running in short sleeves and today I was back to the winter jacket and insulated tights. Oh.and I had ice in my hair again when I finished my run. According to my weather app, it's currently 24F with light snow. Last weekend it was in the 60s. Gotta love it.
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Edit: I had asked a question regarding Garmin Connect and workouts, but I solved the problem. 2
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Couple snaps I snuck before and during this morning's group training run. Sunny and 40°F (sans windchill). Most of us did 9.4-ish. Some did full 10.
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@dpwellman Nice pics, and great run!0
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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
2/20 8.25r 4.0w
2/21 0.0r 3.6w
2/22 5.25r 4.5w
2/23 0.0r 5.3w
2/24 0.0r 4.6w
2/25 7.1r 0.5w
Total so far = [one-hundred-nineteen].3r + 90.6w = [two-hundred-nine].9 miles
Wasn't sure which number in my original post set off the alarms...
Ever have to poop mid-run, but there's nowhere to stop, so you have to deal with it until you get home? Yeah, that happened today. (I seem to recall @7lenny7 ran an entire marathon while having to poop.)
Also.... WTF. Last weekend I was running in short sleeves, and today I'm back to the winter jacket and fleece lined tights. And I had ice in my hair again. I guess winter isn't over yet...
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KeepRunningFatboy wrote: »This Week:
2.20.17 - lazy/lacked discipline.
2.21.17 - 10.4 m. 9:30 pace.
2.22.17 - 8 m. 8:40 pace.
2.23.17 - 8.5 m. Slower than a turtle.
2.24.17 - overcome by depression, its been a difficult week.
2.25.17 - 12.2 m. 8:55 pace. Feeling much better today.
I totally feel you there. I missed a run this week due to depression/anxiety as well. Just get back out there ASAP, that's what I do.
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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
2/20 – rest day
2/21 – 10.47 warm up, speed work, cool down
2/22 – 11.17 easy
2/23 – 14.21 aborted intervals + make up miles
2/24 – rest day
2/25 – 7.18 warm up + race
February total to date – 183.13
Nominal Challenge Goal – 225 miles
Real Goals: Survive travel to and from Bend. Train well toward Boston. Avoid injury.
Today's notes – Today I had a minor race, the 4.4 mile White House Challenge, a.k.a. Freezeroo #6. I had already clinched the age group for the Freezeroo series, so there was no pressure. Since my friend Bill didn't show up for this one, I likely could win the age group just running at half marathon pace.
The weather forecast called for a deteriorating day. Sunshine would give way to clouds, then showers and thundershowers. The temperature would fall from 60º F (16º C) to perhaps 42º F (6º C) by the time the race was finished. The open questions were when the rain would start, whether there would be lightning, and how soon the temperature would drop. With this forecast in mind, I packed a towel and some dry clothes to change into. That turned out to be a good idea. I also took my old glasses to wear while running, so my current pair would be clean after the race when I wanted to drive home. That was another good idea.
Got there early. The race was based out of a park shelter that I'd never been to, but the overflow parking was a lot I had parked in many times for paced runs. This was on the shore of Lake Ontario; the classic driving directions say, "If you drive into the lake you've gone 100 meters too far." While waiting till time to do my warm up, I took a picture of the lake view from just outside the shelter, then walked down to get a shot of the fishing pier:
I started my warm up right about 9 AM, just as a light shower had started. No big deal, it's still warm. The course was two loops of ~2.2 miles each, and I ran a preview of the loop to refresh my memory of where the inclines, declines, and curves are. No surprises, because I've run all these roads in training; but I had never raced in this area before. Numbers on the Garmin made me suspect that the actual course distance might be a bit shorter than the stated 4.4 miles, so I added some extra distance to the warm up. Ended up running 2.84 miles in 21:31, for an average pace of 7:35 per mile. That's faster than I ought to run a warm up, but I felt pretty good and my HR came down into the low 130s for the last 9 minutes of it when my pace was fastest. I took that as an indication that one rest day was enough, and I was likely to be running well today.
The shower let up while I was running the warm up, but the temperature had dropped a little. Lined up, got the start, and found that there were only 4 runners ahead of me in the early going. That can't last, I'm 61 years old and there are some good runners here who are younger than I am. Sure enough, within the first mile people passed me. I kept count, and by the time the leaders got to the one mile mark, there were 14 people ahead of me. Then there weren't any more passing. That's okay. But some of them ran out of steam. I kept count. 14 ahead of me, then 12, then 11, then 10. And the rain started in earnest. 9, 8 . . . and that was all there was. I thought the last two runners I passed were likely to catch me with superior finish line sprints. After the 4 mile mark, I tried to pick it up a bit. Heard footsteps. One of the guys I had passed pulled even with me, then a step ahead. We lapped 3 of the slower runners. There was a bit of a hill going toward the finish, and I'm strong on hills. I poured on what I had. As we lapped the last slow runner, I took the inside (right hand) route to my competitor's outside (left hand) route. I was thinking ahead to the right turn toward the finish line, and turning the exercise of passing Tina into a good tangent. I ended up edging the other guy out by one second.
It was a real ego boost when he caught up to me on the way back to the shelter. His first question was, "How old are you?" Yep, us mature guys keep track of who is in our age group. I'm 61. He is 55, and one of the names that usually places ahead of me in races. I ran well today.
Garmin recorded the race as 4.34 miles in 27:51, for an average pace of 6:25. Mile splits were 6:28, 6:25, 6:19, and 6:32, with a 6:07 pace for the last 0.34 mile when I was trying to beat out the other guy. That's a little slower than my PR 5K pace, but faster than my PR 10K pace. I'm happy with this. It was a good race, I held my pace well, and I finished strong. From a training perspective, it was a good tempo run.
Got back to my car, retrieved my plastic bag of stuff, and was able to dry off and change clothes in the shelter rest room. Some races, I've thought things could have been nicer if only I'd thought of X, Y, or Z in advance; today I thought of the dry clothes, thought of the towel, and thought of keeping my good glasses clean. No regrets on the preparation front today!
Had some pizza and one donut, chatted with people, looked at the results. It turns out that I can't count. I had thought there were 8 people ahead of me. I was listed as finishing 6th overall out of one hundred nineteen runners (hoping to avoid spam trap) and 1st of 7 in the M 60-64 age group. My point total improved marginally with this result, which didn't matter because I had the series age group won already. The award for the series age group turned out to be $25 cash. Okay, entry fee was $50; so I basically got to run 5 races for $25. That's pretty cheap entertainment, and I got the bragging rights, too.
By Garmin measure, the 2.84 mile warm up plus 4.34 mile race bring the weekly miles in at 56 even, right at the marathon training plan target. I knew I'd be close, but I couldn't have deliberately made it come out even!
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) short course, finished 4.34 miles in 27:51
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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Nice run today! and as far as your question... it happened once...I was on a trail all alone in the dark, there were a lot of leaves around, and nobody else anywhere near me..... when you gotta take care of business, you gotta take care of business.....LOL....TMI, I knowRespectTheKitty wrote: »
Ever have to poop mid-run, but there's nowhere to stop, so you have to deal with it until you get home? Yeah, that happened today. (I seem to recall @7lenny7 ran an entire marathon while having to poop.)
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Feb: 55 miles running.
Races
11th February : Mid Lancs Rossall Cross Country 4 miles : 46:32
26th February : Stanley Park 10K :
18th March : Cartmel 5K trail race :
16th: 5.27 miles, - MTD 29.08
17th: 0 miles, - MTD
18th: 4.58 miles, warm up, Park Run, cool down - MTD 33.66
19th: 4.3 miles, easy pace - MTD 37.96
20th: 0 miles, Pilates and strength training- MTD
21st: 3.08 miles, easy pace - MTD 41.04
22nd: 2.26 miles, Pilates and strength training- MTD 43.3
23rd: 0 miles - MTD
24th: 0.84 TM miles, Pilates and strength training- MTD 44.140 -
@OSUbuckeye906 I have the 235, and mine allows for multiple workouts. I used to have the 225, but it's been so long that I don't remember. Maybe try synching again? With the 235, i set up the workout on the computer and then wirelessly sync and the watch will then capture the new workout.0
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I'm sure I haven't the foggiest. . .RespectTheKitty wrote: »
Ever have to poop mid-run, but there's nowhere to stop, so you have to deal with it until you get home? Yeah, that happened today. (I seem to recall @7lenny7 ran an entire marathon while having to poop.)
Actually, ever since a disastrous Memorial Day weekend bike tour couple years ago, I'm not "afeared" of, say, bisacodyl the night before.0 -
BeeerRunner wrote: »@RespectTheKitty This is the belt I have, and I really like it. It has 2 10 oz bottles, and I usually fill one with Gatorade and another with water. I even race with it on for longer distances. I wear it kind of low...on my butt...not my waist. It doesn't bounce at all. I've had no issues with the bottles leaking either. I'll stick my phone, keys, and gels in the pouch.
https://www.amazon.com/gp/aw/d/B00KR3KS0M/ref=mp_s_a_1_11?ie=UTF8&qid=1487972444&sr=8-11&pi=AC_SX236_SY340_FMwebp_QL65&keywords=running+hydration+belt
I really like the looks of that belt. I went and ordered one just now. I can test it out during the spring. 0 -
@_nikkiwolf_ evidently you can run with a tear in the IT ha ha I'll know how bad it is Monday when I go to the surgeon. I told the orthopedic office don't schedule me for a follow up just to tell me results just call me. I'm at the beginning of the $2600 deductible and don't need to pay them $150 for them to give me test results. I'm happy the surgeon is here in town and I don't have to travel 90 miles to Nashville. I have a friend who is a doctor and she said she torn her IT band at the knee and had surgery. She said the recovery wasn't too awful, but the hip was much worse. I told her who I was going to and she said she would have recommended him too.
This is me catching up on the chat! I've been so busy at work and home I have barely had time to log in.
https://www.youtube.com/watch?v=neOjzUPtlow
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skippygirlsmom wrote: »@_nikkiwolf_ evidently you can run with a tear in the IT ha ha I'll know how bad it is Monday when I go to the surgeon. I told the orthopedic office don't schedule me for a follow up just to tell me results just call me. I'm at the beginning of the $2600 deductible and don't need to pay them $150 for them to give me test results. I'm happy the surgeon is here in town and I don't have to travel 90 miles to Nashville. I have a friend who is a doctor and she said she torn her IT band at the knee and had surgery. She said the recovery wasn't too awful, but the hip was much worse. I told her who I was going to and she said she would have recommended him too.
This is me catching up on the chat! I've been so busy at work and home I have barely had time to log in.https://www.youtube.com/watch?v=neOjzUPtlow
@skippygirlsmom - Are you sure that isn't just behind on the group *cat*?
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