March 2017 Running Challenge
Replies
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03/01: 105 min XT + stretch
03/02: 4.05 mile easy run, 9:29 pace + 45 min XT + stretch + core
03/03: 90 min XT + stretch + strength training
03/04: 3.04 mile easy run, 9:31 pace + 45 min XT + core
03/05: 10.07 mile long run, 9:28 pace + stretch
03/06: 3.05 mile easy run, 9:32 pace + 20 min XT + stretch + core
03/07: 75 min XT + stretch + strength training
03/08: 4.01 mile easy run, 9:32 pace + 60 min XT + core
03/09: 6.03 mile run - 4 mile tempo, 8:08 average pace + 15 min XT + stretch
Total: 30.25 miles
Notes:
Awesome weather (33*F and only 7 mph winds!) this morning for my last hard run before my upcoming 10 mile race! 1 mile warm up, drills and strides, 4 miles at goal 10M race pace (8:11, 8:12, 8:05, 8:04 splits), 1 mile cool down. Actual goal for the race is ~8:15 pace so I was a little on the fast side, pacing is not exactly my strong suit
I have a question - how long before a race do you guys suggest I switch to maintenance calories? I've been eating at a deficit (~500 cal deficit per day) for the last 2+ months. I really want to perform my absolute best as this race and think upping my calories to maintenance level would be a good idea. Any thoughts on when, in relation to the race, would be a good time to do this?
@BeeerRunner - love that video! I saw it about a year ago and just died laughing, glad you revived it for some more giggles
@juliet3455 - wow those are some brutal conditions! I thought some of my winter runs this year were bad but nothing quite like that. Major kudos to you for actual getting out there and running!
@7lenny7 - thanks for sharing that recipe! They look great, I'm definitely going to have to whip up a batch
Training For:
03/19: Excalibur 10 Miler (Viera, FL)
04/23: Ravenswood Run, 5K (Chicago)
05/21: Chicago Spring Half Marathon
10/08: Chicago Marathon
11/26: Space Coast Half Marathon (Cocoa, FL)5 -
@ariceroni, perhaps I'm not a perfectionist, but if my splits came that close to my goal pace, I'd be very happy!
I'm not an expert, having just two HMs and one full under my belt, but for a full I switched to maintenance 4 weeks prior and 1 week after. For a half I switched to maintenance 2 weeks prior and immediately after. I think you're right, you do want to switch to maintenance before your race. For a 10 mile I'd switch 2 weeks out.1 -
Regarding pace, for those with Garmins, you can set an alert to beep and vibrate your watch when you get above or below a certain pace. I used to use it a lot, but hardly use it. I would in a 5K or 10K though. It helps to make sure I don't start out to fast and alerts me if I inadvertently slow down too much. Not good for trail racing!! That dang watch was beeping and vibrating incessantly when going up hills and I did that a lot. I think you can also set it to alert you of heart rate ranges.
@garygse When summer kicks in, I'll welcome running in the dark before sunrise. Lol!
@MNLittleFinn I would just see how your 1st run goes and make a judgement call from there. I might start with 2 to 3 miles. If there is no pain and you feel good, you can bump it up on your next run. I would try to be on the conservative side so you don't re-injure yourself. I hope your 1st run goes well!!
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BeeerRunner wrote: »Regarding pace, for those with Garmins, you can set an alert to beep and vibrate your watch when you get above or below a certain pace. I used to use it a lot, but hardly use it. I would in a 5K or 10K though. It helps to make sure I don't start out to fast and alerts me if I inadvertently slow down too much. Not good for trail racing!! That dang watch was beeping and vibrating incessantly when going up hills and I did that a lot. I think you can also set it to alert you of heart rate ranges.
@garygse When summer kicks in, I'll welcome running in the dark before sunrise. Lol!
@MNLittleFinn I would just see how your 1st run goes and make a judgement call from there. I might start with 2 to 3 miles. If there is no pain and you feel good, you can bump it up on your next run. I would try to be on the conservative side so you don't re-injure yourself. I hope your 1st run goes well!!
bwahaha- I'm pretty sure I'd want to throw the thing off a cliff if I enabled that on a trail run. Useful for races - it's easy for the adrenalin to get the better of you and not realize you're starting out too fast.
Yep- you can set heart rate and cadence targets as well.
Training Center software (obsoleted by garmin, but still available somewhere on their web site for download):
Garmin Connect:
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@ariceroni I'm also not an expert, but I am facing a similar question right now. I'm nearing the end of my fat loss and have about 5-7 lbs. of fat yet to lose (estimate to achieve goal of 10%, but I'm getting a dexa scan done 4/14 to find out for sure). I have a tough 12K trail race on 4/1 and HM on 6/24. After the HM on 6/24, I plan to go wilderness backpacking for about a week (both at much higher elevation, an additional factor).
To me, the plan goes back to my goals and where I am for fitness at this point. Your goals may be different, but my first concern right now is fat loss because I have no concerns about achieving the goals of completing those races. I would like to focus on losing fat first and foremost, and improving pacing / timing on those races second.
As such, I feel like I do have 2 competing goals from now until 4/1 - fat loss as the primary goal and improving running performance as a secondary goal. My road pace times are pretty close to yours and cadence is usually around 170. Trail pace is lower and cadence is about 140. Though I've been running on occasion for the last 2 years, I really didn't get serious until Nov. 2016; so I know there is improvement possible. I just want to get the extra fat out of the way first.
As a result of my goal, here is my plan:
Now - 4/1: Continue running and eating at small deficit to lose fat.
4/1: 12K Trail race, goal to complete and not be last (No problem expected, even if pace is slow)
4/2 - 4/14: Increase deficit, continue to run for fat loss, but focus less on performance.
4/14: Dexa scan, RMR, and VO2 max tests. Make some new goals to lose fat (if needed) and improve endurance.
4/15 - 6/24: Follow new plan for fat loss first (if needed) and endurance second.*
6/24: HM at elevations ranging from 4K-5K ft. higher than where I live and train.
*Regardless, I plan to have a big cheat weekend at the end of April for my birthday. It will take time to recover from that.4 -
BeeerRunner wrote: »Regarding pace, for those with Garmins, you can set an alert to beep and vibrate your watch when you get above or below a certain pace. I used to use it a lot, but hardly use it. I would in a 5K or 10K though. It helps to make sure I don't start out to fast and alerts me if I inadvertently slow down too much. Not good for trail racing!! That dang watch was beeping and vibrating incessantly when going up hills and I did that a lot. I think you can also set it to alert you of heart rate ranges.
@garygse When summer kicks in, I'll welcome running in the dark before sunrise. Lol!
@MNLittleFinn I would just see how your 1st run goes and make a judgement call from there. I might start with 2 to 3 miles. If there is no pain and you feel good, you can bump it up on your next run. I would try to be on the conservative side so you don't re-injure yourself. I hope your 1st run goes well!!
bwahaha- I'm pretty sure I'd want to throw the thing off a cliff if I enabled that on a trail run. Useful for races - it's easy for the adrenalin to get the better of you and not realize you're starting out too fast.
Yup, I have no idea why I turned it on during that race. It was annoying the crap out of me and once it's on, I don't think you can turn it off unless you stop tracking, and I wasn't willing to do that! Lesson learned...will not make that mistake again. Lol!4 -
JessicaMcB wrote: »@MNLittleFinn yay for getting back out there! I would aim for 3 on short and would just go with it on long run and see where you land. Excited to hear how you make out!!
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March Running Challenge
3/1 2 very slow miles and yoga
3/2 Rest
3/3 2.2 slow miles
3/4 3 mile trail run
3/5 5 mile trail run
3/6 3 mile trail run
3/7 3 mile run, strength
3/8 30 minutes of Lateral Elliptical, 15 minutes of stationary bike.
3/9 4 mile run
Goal: 22.2 of 90
Completed Races:
Cowtown Marathon (Full) Feb 26 (Registered): 3:54:06 / 8:56 min/mile
Upcoming Races:
The Trail Run at Eagle Mt Park (5 miles) Apr 2 (Registered)
XTERRA ATX Trail Run (21K) Apr 23 (Tentative)
Chicago Spring Half Marathon: May 21 (Registered)
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)
Milwaukee Lakefront Marathon: Oct 1 (Tentative)
The lateral elliptical was pretty fun last night. There's several options in how you can position yourself / move your body, and I chose to swing my hips from left to right to simulate downhill skiing as much as possible.
The run this morning was great...smelled like spring outside. No calf tightness today so that was nice.
Getting excited about my upcoming Colorado vacation. Initially we were going to head up on Sunday, but since we didn't have any activities for Saturday, we're heading up a day early and we'll spend some time in Colorado Springs. I got the green light from Hubby for a trail run (which will probably take my breath away due to the elevation), we'll play around a bit at Garden of the Gods, and drive to the top of Pike’s Peak. Then, we'll head over to our hotel and get ready for some spring skiing!5 -
Got interrupted during a light run around town. One of my favorite birds drying off in the sun. . .
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Hi all
Aim: 120k
3/2: 1.5k -warmup for strenght training-
3/3: 11.6k -5.49 min/km-
3/4: 4.4k -wu and cd for strength training-
3/5: 10.7k -Perfect trail, a little bit tired at the end-
3/8: 6.5k -easy incline-
3/9: 8k -treadmill, intervals-
Some intervals for the upcoming race in Sunday. All went well!
SUM: 42.7/120k
Races:
3/12: 13k Kavala Trail
3/19: 10k Rapsani Trail
4/2: Alexander the Great 10k
Stay free of injuries!6 -
3/1 - cross-training - strength training
3/2 - 7 mile general aerobic run (Holy wind Batman!)
3/3 - 8 mile general aerobic run
3/4 - cross-training - zumba
3/5 - 11 mile long run
3/6 - rest
3/7 - 5 mile general aerobic run w/6x :12 sec (gentle) uphills
3/8 - rest - sick
3/9 - 4 miles - still sick
March Total: 35/145
243 miles/2,017 miles - goal for the year
I'm still sick. Ugh. Was hoping for 8 miles today, but I was not feeling good in my chest and had a couple coughing sessions while running, so cut it in half. I think this cold is more in my chest than I realized. Grrrrrr!!!! I am so sick of being sick! This is now 3 weeks: 2 weeks of sinus infection and now 1 week of this head/chest cold. I'm also thinking that my HR transmitter might not be needing a battery replacement, but that it could just be an elevated heart rate from being sick. When I started out on my run today it was reasonable enough, 124 as I was just starting, but there where a couple points, a couple miles in, where it hit 199. Possible battery issues, but also possibly just elevated from illness. I just know that in the past with battery issues it's been really obvious, like readings of 220 or 30, lol. Anyway, whatever this is, I hope I get over it soon because seriously, I can't even.
Btw, sorry for the rant guys, but I know you peeps get it! Just feeling so frustrated.1 -
3/1 - 5 miles
3/2 - 8 miles
3/3 - 16 miles
3/5 - 7 miles
3/6 - 6.5 miles
3/7 - 6.5 miles
3/8 - 5 miles
3/9 - 6 miles4 -
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@juliet3455 have you or anybody you know run the Red Deer Marathon (Woody's full)? I just realized it is a BQ certified event and early bird reg is over on the 21st so not much time to decide . It's also a hair less than a month out from Banff...why can't I just run all the things?!2
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Plan called for a rest day, but knowing I probably won't have time to run this weekend I've brought forward tomorrow's "50 minutes steady" and will aim to do Saturdays easy jog tomorrow. Run was just about right length to coordinate with a trip I had to make this morning anyway so was like it was meant to be!
Had cross-tail wind (14mph) for most of the route, and was 12C and sunny so in theory lovely morning for the sea wall trail route - in shorts yet again! Was quite a hard run as was very tired after a few consecutive days including HM distance on Monday. Definitely not an ideal day to be running wet/slippy trails (not in trail shoes) as being so tired I wasn't as good with my footing as I should have been - luckily stayed injury free. Carrying a backpack also made it feel a lot hotter and harder than it should have.
Pleasingly though, I kept my pace where I wanted it - even on the uphill section near the end. Overall I still averaged very near my target HM pace on tired legs so gives me confidence for next weekend.
2-Mar: 1k TM + 7.8k steady
3-Mar: 10.1k easy
5-Mar: 10k steady
6-Mar: 21.2k easy
7-Mar: 4.3k easy
8-Mar: 12.1k fartlek (long efforts)
9-Mar: 9.1k steady5 -
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JessicaMcB wrote: »why can't I just run all the things?!
Do you know your team members or do you find them through the Ragnar community? Personally, I've always thought Ragnar was too expensive and it just isn't worth the travel and time finding team mates. They seem like they are over-hyped, though I admit I don't have any experience actually doing them. I'm more of a lone wolf anyway, so they don't appeal to me (except the bling looks nice).
ETA: Not trying to be rude or anything, just a "to each their own" type of thing.0 -
Does any one know of a running app or device that you can set to alert you at a set number of miles?
I love my fitbit charge hr but I'd prefer something that can give me an alarm at x miles ran.0 -
RuNaRoUnDaFiEld wrote: »Does any one know of a running app or device that you can set to alert you at a set number of miles?
I love my fitbit charge hr but I'd prefer something that can give me an alarm at x miles ran.
My Garmin (Fenix 3 HR) vibrates and displays a lap summary after each mile when tracking a run. I'm not sure if other Garmins will do that as well. The Fenix 3 and Fenix 3 HR are higher-end models.
The Zombies, Run! app also gives me a summary every mile. It will tell me: X miles run in Y minutes Z seconds. It is not as reliable on longer runs if I decide to complete a mission and start a new mission, because it resets of course.2 -
midwesterner85 wrote: »RuNaRoUnDaFiEld wrote: »Does any one know of a running app or device that you can set to alert you at a set number of miles?
I love my fitbit charge hr but I'd prefer something that can give me an alarm at x miles ran.
My Garmin (Fenix 3 HR) vibrates and displays a lap summary after each mile when tracking a run. I'm not sure if other Garmins will do that as well. The Fenix 3 and Fenix 3 HR are higher-end models.
The Zombies, Run! app also gives me a summary every mile. It will tell me: X miles run in Y minutes Z seconds. It is not as reliable on longer runs if I decide to complete a mission and start a new mission, because it resets of course.
My current Garmin Vivoactive and previous Garmin Forerunner 220 vibrates after every mile and shows the time for it as well.1 -
RuNaRoUnDaFiEld wrote: »Does any one know of a running app or device that you can set to alert you at a set number of miles?
I love my fitbit charge hr but I'd prefer something that can give me an alarm at x miles ran.
I think most phone running apps can be set to give audio alerts every x amount of time or miles. I used to use Endomondo, and the voice would go off every half mile (I set it to do so) with the mileage, time, pace - it used to confuse people the first time they were out with me (the rest would ask me for updates on our mileage). Many will let you set a goal mileage for that run and alert you when you are done.
I have a Garmin 920XT - it can be set to auto-lap at set intervals with an alert or just alert at a certain point or do a set workout with a certain amount of mileage.
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RuNaRoUnDaFiEld wrote: »Does any one know of a running app or device that you can set to alert you at a set number of miles?
I love my fitbit charge hr but I'd prefer something that can give me an alarm at x miles ran.
You can change which goal is the "main" goal. It would count from midnight, though - not so much how many miles you've run in your workout.0 -
midwesterner85 wrote: »RuNaRoUnDaFiEld wrote: »Does any one know of a running app or device that you can set to alert you at a set number of miles?
I love my fitbit charge hr but I'd prefer something that can give me an alarm at x miles ran.
My Garmin (Fenix 3 HR) vibrates and displays a lap summary after each mile when tracking a run. I'm not sure if other Garmins will do that as well. The Fenix 3 and Fenix 3 HR are higher-end models.
The Zombies, Run! app also gives me a summary every mile. It will tell me: X miles run in Y minutes Z seconds. It is not as reliable on longer runs if I decide to complete a mission and start a new mission, because it resets of course.
My 230 also has distance alert options for the alerts setting, so I'm assuming that, in addition to the alert every mile, with the split time, it could be set for a custom range.....though I'm not sure what reason there would be for that.1 -
midwesterner85 wrote: »RuNaRoUnDaFiEld wrote: »Does any one know of a running app or device that you can set to alert you at a set number of miles?
I love my fitbit charge hr but I'd prefer something that can give me an alarm at x miles ran.
My Garmin (Fenix 3 HR) vibrates and displays a lap summary after each mile when tracking a run. I'm not sure if other Garmins will do that as well. The Fenix 3 and Fenix 3 HR are higher-end models.
The Zombies, Run! app also gives me a summary every mile. It will tell me: X miles run in Y minutes Z seconds. It is not as reliable on longer runs if I decide to complete a mission and start a new mission, because it resets of course.
And You can set Zombies, Run! to play missions back-to-back! A handy hack for running a set number of missions before starting Radio Mode is to only download as many missions as you want to run back-to-back.
I bought a phone with a memory card specifically to have storage for all 5 seasons of missions, so I could stop deleting them to make more room... Not a strategy I employ.4 -
3/1 6
3/2 4.5 + 6 x strength circuits
3/3 8.5
3/4 6.2 + 60' athletic conditioning
3/5 7.5 EZ pace
3/6 7.25
3/7 4.5 + 6 x strength circuits
3/8 7.3 ( 4x1 mile repeats @7 mpm)
3/9 4.5 + 6x strength circuits
56.3/175
Almost forgot to check in today (a measure of work busy-ness I guess). 72F out today and expecting snow this weekend. Meh!
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@RuNaRoUnDaFiEld @midwesterner85 @MNLittleFinn The Garmins that have the auto-lap feature are preset to every mile, but can be changed to anywhere from 1-99 miles, as far as I can tell.3
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Joanna2012B wrote: »Joanna2012B wrote: »Well today I ran my longest run at 13 km. I am running my first 10 km race on March 26 and then my first HM on May 7th! My goal for the HM is to not finish last!!!
Congrats on your longest run! Your HM goal is very realistic and the same I set for my first HM.
Thanks!! When is your first HM?
My first HM was prolly 12 years ago. I generally have the same goal for every new kind or distance of race, don't finish last! I quit running, gained a bunch of weight and am getting back to running. Aiming for a < 1hr 10k in July. Not sure I will ever do HM or full M again, but enjoying 10k distances.6 -
autumnblade75 wrote: »midwesterner85 wrote: »RuNaRoUnDaFiEld wrote: »Does any one know of a running app or device that you can set to alert you at a set number of miles?
I love my fitbit charge hr but I'd prefer something that can give me an alarm at x miles ran.
My Garmin (Fenix 3 HR) vibrates and displays a lap summary after each mile when tracking a run. I'm not sure if other Garmins will do that as well. The Fenix 3 and Fenix 3 HR are higher-end models.
The Zombies, Run! app also gives me a summary every mile. It will tell me: X miles run in Y minutes Z seconds. It is not as reliable on longer runs if I decide to complete a mission and start a new mission, because it resets of course.
And You can set Zombies, Run! to play missions back-to-back! A handy hack for running a set number of missions before starting Radio Mode is to only download as many missions as you want to run back-to-back.
I bought a phone with a memory card specifically to have storage for all 5 seasons of missions, so I could stop deleting them to make more room... Not a strategy I employ.
Oh, I need to figure out how to make those missions run back to back. It will save some time stopping to finish a mission and start a new one.1 -
5.75 treadmill miles today in 1 hr.
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