March 2017 Running Challenge
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My run today was interesting. I headed out later than usual because I had an early (7am) appointment first. I was really looking forward to it and had planned out the route I was going to take to get in 10 miles. The first 2-3 miles were terrible. I honestly had given up on a long run and was just going to do my regular loop and head home. I changed my course at the turnaround that forced me to go further and by the time I got back around I was feeling better and did another loop. By the last mile it was hot, 80F, and neither Hobbes or I had much left in the tank so we walked quite a bit of it.
I will be back in a bit to read and catch up on everyone!
Date........Miles.......Total
03/01......0.00........0.00
03/02......5.20........5.20 - Treadmill/Home from St. Louis
03/03......6.02......11.22
03/04......9.40......20.62
03/05......2.68......23.30
03/06......5.23......28.53 - + Agility class
03/07......4.17......32.70 - + Strength Training
03/08......0.00......32.70
03/09......5.36......38.06 - + Strength Training and Rally class
03/10......4.17......42.23
03/11....10.28......52.51
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 Marathon6 -
1---Rest
2---3.07 run/walk
4---2.49 walk
7---3.25 walk
9---3.25 run/walk
10---7.0 miles on da bike
11---4.80 trails run.... I might have a comment after I catch my breath. 72 minutes... I'm incredibly slow...
16.86/31
RACES!!!
March 26th 2017 A2A 5k Ardmore, OK (registered)
The Trail Run at Eagle Mt Park (5 2 miles) Apr 2
XTERRA Rock Dallas Trail Run (HM at night) May 27 (Tentative)
XTERRA Jurassic Trail Run (HM at night) Jul 8 (Tentative)7 -
Ran a 6.14 mile embrace the suck run this afternoon. I was running with a new buddy who's also running the marathon I'm signed up for. I'm extremely grateful he's not in great shape. the 9:59 pace was enough to kick my *kitten*. I'm definitely feeling the loss in endurance from injury and sickness layoff. Even that pace ended up giving me a 169 average HR YIKES!
oh, well, with a switching wind that gave us at least some headwind both ways, and tackling 2 of the more "fun" hills on my normal route, I don't feel too bad about it, but I definitely see that I have a lot of work to do to get back to where I was only 2 weeks ago!
Not even bothering with tracking total monthly miles right now.....maybe once I'm back on track training and have a set schedule, I'll look at the rest of the month and come up with a revised goal.7 -
That makes me feel better!
I get home and DH says "you probably ran only about a mile" ugh! Heartbroken. So he's a farting Manatee.
Garmin gave me a 4.7/5.0 aerobic
and told me I needed 65 hours to recover. I tried. Dang manatee butt 
haha! 6 -
@Elise4270 and @BEERRUNNER running buddies. Sounds like fun, Glad to hear you plan on a Dual Selfie
@HRKinchen All jittery and talkative and wide awake like a child on Christmas Eve may seem ridiculous. No it's not ridiculous - I think anyone who has ran an event can relate. Heck I can still get the Jitters now even after multiple events. Glad to hear that your first event was so much fun and that you are hooked. The volunteers enjoy getting the Hi 5's as it's a way of runners recognizing/acknowledging them. Getting cheered by Family - priceless.
Have never heard of using songs as a Pacer but obviously - it works for you.
@girlinahat A faceplant, a Zen run and a *kitten* run. Sounds perfectly Normal.
I like the Runners reward of new Kicks - not sure if that was reward for the Face Plant, Zen or the *kitten*.
@chichidachimp Realizing that you have been running to quickly is 80% of the battle. The 3 ladies I do most of my local Training runs with are all faster than me, they usually drop me at about 10-16 km depending on the terrain. As soon as we tip downhill they accelerate away, flat or uphill's I have no problem keeping up with them. I know that if I go with them on the downhill it will destroy me.
@_nikkiwolf_ Sorry to hear that you now have a "Dog" problem.3 -
The day started out at -19C with a slight NE wind. By the time we started our run at 9am, -16C and the wind was not noticeable. So for us it was verging on a heat wave. 2 hrs later at the end of our run -14C.
19 km Jasper HM Training run with the 3 ladies I do most of my local training runs with.
Uphill out of the valley for 7 km, 4 km across the Hill, 8 km back down the Hill to Tim's for post run Coffee and a Bagel. The plan was for 18 km but you have to go where the roads and trails lead you so ended with a little extra distance.
On average all 3 of the ladies are faster than me, they usually drop me at about 10-16 km depending on the terrain. I can stay with them climbing the hills and on the flats but as soon as we tip downhill they accelerate away, if I try to go with them it will just destroy me. I am okay dropping off to a slower pace and "Surviving the Battle".
03/01 7.0 km –7.0 km –133.0 km – YTD 187.55
03/02 5.0 km –12.0 km –128.0 km – YTD 192.55
03/08 10.5 km –22.0 km –117.5 km – YTD 203.05
03/08 19.0 km –41.0 km –98.5 km – YTD 222.054 -
_nikkiwolf_ wrote: »@HRKinchen Congratulations on your first 5k race! And you just started C25K in January? Wow, that's really impressive how far you've come in such a short time!
Thanks! Yes, I started Jan. 1 and struggled to jog even those little 1-minute intervals. Thought I was going to die when I got to the 3-minute jogs. But when I finished that week (Week 3), I realized my body was capable of a lot more than I thought, and I adopted a sort of blind faith that whatever the program asked of me, no matter how scary, I could do it.
That said, I haven't actually finished C25K yet. I abandoned the scheduled runs last week (in what would've been Week 7 for me, after sitting out two weeks with the flu) in order to increase my overall distance with intervals, rather than trying to reach a 30-minute sustained run that, at my turtle pace, wouldn't get me far enough to finish a 5K in time for this race.
With my first race out of the way now and my second still a few weeks away, I'm going to refocus on elongating my runs and see if I can drop at least one of my two walk breaks before summer.8 -
March Running Totals (miles)
3/1 – 7.32 easy with hills
3/2 – 13.10 long intervals
3/3 – rest day
3/4 – 16.09 paced run
3/5 – 12.67 easy with hills
3/6 – rest day
3/7 – 10.20 warm up, speed work, cool down
3/8 – 7.02 easy
3/9 – 14.25 easy with MP finish
3/10 – rest day
3/11 – 10.10 warm up + race
March total to date – 90.75
Nominal Challenge Goal – 225 miles
Real Goals: Stay healthy. Train well toward Boston. Run well at the USATF Masters 8K Championship in Virginia Beach.
Today's notes – Johnny's Runnin' of the Green is the unofficial start of the running season in Rochester, NY. It is also the first of 12 Rochester Runner of the Year Races, a series scored by results of the best 6 races an runner completes. The forecast for 9:30 gun time called for 16º F (-9º C) with 16-18 mph WNW wind. The temperature didn't bother me much, though I'm not used to it being that cold right now; but the wind was worrisome. I looked at the direction, looked at the route on a map, and determined that most of the race (which is an out and back) would be run with a crosswind. I would have the wind at my back crossing the Ford Street bridge on the way out, and run into the face of the wind crossing the bridge on the way back.
Got up early, but wasn't terribly efficient about getting around. Got to the race site, and was ready for a warmup about 8:30. I ran most of the course as a preview, turning around a little early. Warm up came in as 5.03 miles in 39:25, for an average pace of 7:50 per mile. That's reasonable for a warm up in cold weather, when I tend to run a little fast. I noticed that the wind didn't seem as strong as forecast, resulting in a pleasant run. I wore my heaviest running mittens, and by the time I finished my hands were sweating. That gave me confidence to switch to my normal weight gloves for the race, when I would be running faster and generating more heat.
Part of the reason for the preview was to check out the downed tree on the course that Coach had mentioned when I got to the site:
I confess that I didn't take any pictures. These are cribbed from other people's Facebook posts.
In addition to the cold and the wind, we got an inch of snow last night. Most roads were plowed and treated with salt, and good running; but around that downed tree there was no salt and no pre-race vehicular traffic. So there was a stretch that was slow. Didn't find a shot of me, but here's a picture of some of the leaders in that stretch:
Strategy for the race was, I didn't need to run hard. Yes, I want to do well the RROY series. But my friend Bill wasn't running this one. My 60+ team co-captain Gary showed up, but was volunteering and not running. Gary is faster than I am, and if I have a bad day while Bill has a good day he could be ahead of me; but with both of them not running, there was no serious competition for my age group. I figured in advance that anything under 35 minutes would win the age group for me. And it did. The second place guy ran 38:03 or so. I got sucked out too fast with the leaders, but held on okay. Between the tree, and missing other tangent opportunities, and perhaps a bit of other course inaccuracy, Garmin recorded more distance than the stated 5 miles:
Official time was 33:25, for an average pace of 6:41 on race distance. I finished 49th of 876 overall, 1st of 30 in the M 60-64 age group. That seemed like a small crowd for Johnny's, and there weren't the crowd of costumed runners I've seen in prior years. I later learned that there were 2295 people registered for the race. That's a lot of weather-related no-shows!
This is the third year in a row that I've run Johnny's, so it was no surprise that the top 3 finishers in each age group would get a bottle of wine. There was a red, a white, and two rose vintages. I don't do alcohol, but the sparkling grape juice was reserved for the under-age age groups. Since I expected to win my age group, I had given this some thought. This year, I was clever enough to text my daughter and ask which kind of wine she would like for my winning the age group. The answer was, red:
It was a lot of fun. With the wind less than forecast, the running was quite pleasant. I was clever enough to bring a dry shirt and quarter zip to change into. I didn't have the motivation to go run another 2 to 5 miles after the race, so the training week came in at 54.24 of the target 56 miles. That will have to be good enough.
Next Saturday is the race with real competition. I'll need to run it harder than I ran today. But I expect Virginia Beach won't have snow.
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) finished in 33:25
March 18, 2017 USATF Masters 8K Championship (Virginia Beach, VA)
April 17, 2017 Boston Marathon (Hopkinton, MA)
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I'm so behind in this thread. I was trying to catch up the other night while sitting on the couch watching TV and had a big post of responses typed up. I must have been exhausted though because I fell asleep and woke up in the middle of the night with my computer still on my lap (dead) and the TV blaring.
@BeeerRunner Loved the video! Thanks for the laugh.
@MNLittleFinn Sorry about your stomach bug but I guess if you had to get sick, during a layoff from injury is probably the most convenient. Nice to hear you're return to running seems to be going well so far.
@dkabambe Jealous of you and everyone else who is enjoying spring-like weather. We were spoiled for a few weeks with a spring weather teaser and now it's back to temps below 30F. I realize that's not too bad but it always stinks to pull the leggings, jacket, gloves, etc. back out.Yesterday's steady run was really hard after several consecutive running days, but today just called for 25 minutes easy so figured I'd be able to get through it. At least the weather was good at 9C, slightly overcast and breezy (9mph). This shorts and s/s top thing is becoming a habit!
Anyway, felt great today and just didn't want to stop running, so what should have been 25mins easy turned out to be 40mins MP. Probably would have been longer if didn't have other commitments! No running this weekend though and despite how today felt, memory of yesterday reminds the rest is definitely overdue.
@lporter229 I'm keeping my fingers crossed for you that your hamstring holds up as you increase your mileage again. As for the extended rest after Boston - I know that's not desirable, but hopefully that will help prevent further injury and allow you to have a stellar second half of the year.MNLittleFinn wrote: »@MNLittleFinn - On the February thread, you mentioned a hydration belt you found cheap: runningwarehouse.com/Nathan_Trail_Mix_Belt/descpage-NTMBCL.html
I looked at the link, and it appeared to be a different color of the belt I bought in 2014 that has stood me in good stead. I realized that the elastic on my vintage 2014 belt is getting old, and this was cheap, so I ordered one. It arrived 2 days ago. Aside from color and some minor differences in cut on the pouch and clip, it's the same belt. I wore it for the first time on yesterday's run, and it worked perfectly. The bottles were a little harder to get in and out than on the vintage 2014 belt; I guess the elastic is wearing out on the old one. It's good to replace it before I start losing bottles on the run.
The pouch is not quite big enough to comfortably put my iPhone 5 in its Otterbox in, but that's okay. I'm using the pouch for spare gels, driver's licence, medical insurance card, and a credit card. The phone goes in a clip on leather case and clips onto the belt, same as with the older belt.
Compared to the $30 or $35 I paid in 2014, this was quite a bargain. And it works with all my existing Nathan bottles.
Thanks for that info! I ended up buying one, but got injured and then sick before I had a chance to try it out. I'm planning to try it on my 16+ mile runs when the weather gets nicer. I found a way to get 4 honey stingers into the external cords, I'll have to see how easy they are to get out on a run. For the price, I really couldn't pass it up.
@MNLittleFinn @MobyCarp I think I mentioned before that I have this same belt and I'm not a huge fan of it but, truth be told, I'm never much of a fan of any hydration belt I've tried out. Something that made it a little more bearable was purchasing racer caps for the bottles as the pull caps were hard for me to open and close. While I'm add it, I may as well recommend the add on flask that slips onto the belt for those really long runs. I think this is the newer (and less pink) version. I also purchased this handheld bottle last year and I really like it so much (way more than I thought) that I actually used it in my last marathon).
@MobyCarp I try for that not to be me, haha. That's why I get out all my running-related nonsense here, because you guys get it. Even my mom, who got me into marathons in the first place, gets sick of my running jargon sometimes. Also, great race recap from today! And congrats on another age group win.
@7lenny7 Wow, 27.5 miles for today?
Curious to hear how it goes
@garygse I cannot do spider webs. Luckily I haven't encountered too many, but the few times I have run through them I have almost flipped. I don't do spiders and the thought of potentially having one on my head gives me the creeps.
@KeepRunningFatboy From all your upcoming Ohio races, I gather you're located somewhere in Ohio? But no Columbus Marathon? I guess if the opportunity presented to run a marathon in Maine, I'd take it too. I'll be running Columbus for the first time this year. Flying Pig was on my schedule pre-injury.
@chichidachimp Awesome that you figured out about the slower pace early in your training. As some of us discussed earlier in the thread, slowing down pace for the long runs is harder than it sounds but very beneficial. As for watches, I'd look into the Garmin Forerunner line. There's many different models and the price range varies depending on the features. My last two Garmin watches I've bought certified refurbished off Amazon, which comes with a warranty. They've been much more affordable this way and both came as if they were brand new and have acted that way as well. Good luck in your training!
@_nikkiwolf_ Sorry to hear about the dogs. Maybe they'd be some speed motivation
...totally kidding! Also, great job on the 10k!
@BEERRUNNER and @Elise4270 Yes, I think a dual selfie definitely needs to happen!
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3/1: 2 miles
3/2: rest
3/3: 3.1 miles
3/4: X-train (45 mins swim)
3/5: 4 miles
3/6: rest
3/7: 2.83 miles
3/8: 2.15 miles
3/9: X-train (30 mins lateral elliptical)
3/10: 3.06 miles
2/11: X-train (45 mins elliptical)
Total: 17.14/60 miles
The past few days have been pretty uneventful regarding exercise. I've been sticking to what I planned but taking it easier since I'm still getting over being sick. Even though I still sound sick, I finally feel like I'm on the upswing. My run yesterday was the closest I've been doing a continuous run lately with three 1 mile intervals and just two 30 second recovery walks in between intervals. I forgot to use my inhaler beforehand and with the colder temps and my cold, that was a major fail. TMI warning: the last mile I had to really slow things down because I had so much phlegm in my throat that I kept accidentally inhaling it and almost choking. I probably should have been going slower anyway, so I guess that was my body's way of telling me to knock it off.
My Friday Night Lights
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juliet3455 wrote: »@HRKinchen All jittery and talkative and wide awake like a child on Christmas Eve may seem ridiculous. No it's not ridiculous - I think anyone who has ran an event can relate. Heck I can still get the Jitters now even after multiple events. Glad to hear that your first event was so much fun and that you are hooked. The volunteers enjoy getting the Hi 5's as it's a way of runners recognizing/acknowledging them. Getting cheered by Family - priceless.
Have never heard of using songs as a Pacer but obviously - it works for you.
Yeah, I was just joking about how silly I felt. I figured the feeling was pretty common. And the songs are just a way of giving me something I can lose myself in, yet still have some idea of how much farther I need to go. Probably doesn't help pacing, though; the tempos are all within a decent range but certainly not consistent.0 -
@MobyCarp - loved the 'Is this anyone we know?' and agree with @ddmom0811 that it is good that we have this safe place to talk about running so we all aren't like that!
@MNLittleFinn - glad you are feeling well enough to get back to running. I would hold off on running doubles even if one is short, until you are really 100%
@BeeerRunner - love your trail run picture! Have a great vacation and no falls while skiing! I love the spider web video - that is totally me! I would not run trails if I had to deal with that, oh and ticks- no thank you!
@katharmonic - Happy spring break! I can't believe this weather... you guys were warm and we were freezing. Now you all have cold and snow again and we are getting terrible heat. My 'spring' daffodils have bloomed and died already
Hope you and Stella have a nice (warm!) snuggle!
@MissMaggieMuffin - hang in there and build that mileage slowly! You will get there - we all started with short distances too. Some have been at this a while so don't compare your runs. Just enjoy them and keep improving little by little!
@HRKinchen - Sounds like you had a blast on your first 5k! Nice race report and congratulations on your PR!
@kimlight2 - Great job on your race! I couldn't run a 2 miler - it would be over about the time I was finally feeling loose enough to run!
@9voice9 - I hadn't seen the video before. Wow for her! But I can't imagine how her mom feels every time she heads out the door for a run. I am sure it helps that her neurologist also runs with her though!
@Elise4270 and @BeeerRunner - so excited that you will be running buddies at the race in April! I am looking forward to that dual selfie but when I met @mom3over40 at the race in December, that was the last time I saw her post here I do see her pop up on my wall once in a while with a run so I hope I didn't frighten her away from this group 
@lporter229 - I hope you continue to see improvements! I am very curious about the dry needle therapy and how it works. I am working out some issues with a high hamstring issue too and hoping the stretching and exercises will help (so far so good) but that sounds like it too could be an option.
@girlinahat - I hate those guys in the running stores who essentially don't want to sell you shoes unless they do their version of a gait analysis and try to sell you their orthotics. I got into an argument with one at my running store about why the orthotics my doctor prescribed for me are just fine...
@_nikkiwolf_ - stopping and walking is the best thing you can do so a dog doesn't chase you. I wonder though if the people realize there is a hole in their fence. The dogs could hurt someone or get lost/hurt themselves... I loved the visual of you running in a mild evening with the pink blossoms against the evening sky Congratulations on your virtual 10K PR!
@Elise4270 - where is @ROBOTFOOD? Haven't seen him here for a while either! Also just want to say that it is so awesome to see you running again! Don't listen to your DH - you are doing great!
@juliet3455 - I think I need to find either a running group or a place to run to for post run coffee and bagels or both! It always sounds so fun when I read your posts about it!
@MobyCarp - the race looks COLD!! Congratulations on the age group win! Love the medal and smart thinking on the wine!
I think I have pretty well caught up on everyone! Great running everyone I didn't specifically call out! Also this is a picture of part of a flock of pelicans that were flying over the trail last week. Along the river there is a bird sanctuary and there are SO many pelicans and Canadian geese and other birds...
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In preparation for my first 30 km run later this month, I did a slow half marathon with two friends at dawn today.
We got to the top of the nearest mountain just before sunrise, and got to watch the sun come up.
This was my 8th run of half marathon distance or greater, and the first one I haven't used any fuelling.
Apart from 3 sips of water at 17.5 km (for paranoia's sake), I didn't use any of the supplies, gels or jellies I'd brought. I felt fine.
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@shanaber Yes, I wondered about that too. I thought about ringing and telling the owners. What stopped me were the fact that it was past 10pm on a weeknight and I couldn't see any lights in the windows; and that I didn't want to get too close to the dogs again. Next time I'll be prepared and bring pen & paper to put a note in their mailbox - if I'm brave enough to get past the dogs...@_nikkiwolf_ - stopping and walking is the best thing you can do so a dog doesn't chase you. I wonder though if the people realize there is a hole in their fence. The dogs could hurt someone or get lost/hurt themselves... I loved the visual of you running in a mild evening with the pink blossoms against the evening sky
Maybe I need to take some tape too and fix a note to the fence. I like that hill (in a "what doesn't kill you makes you stronger" kind of way ), so I'll be back sooner or later...
I love the pelican photo!
Here's one I took of my pink blossoms at night:
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WK: 3/6/17 - 3/12/17
M - Off
T - 10.6 m. 9:50 pace.
W - Off
T - 11 m. 9:27 pace.
F - 7.1 m. 8:15 pace.
S - 5 m. TM. 9:22 pace.
S -
Total -
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As I mentioned previously, it snowed in Middle TN and I was running with my phone. . . again (I usually don't). It was a shock to me as it had been 74° as recently as Thursday (where I took my blue heron picture).
Heading south on Music Row
Short water stop near Belmont University
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3/1 6.3r + 4.2w
3/2 7.25r + 4.5w + 1000m row
3/3 6.5r + 4.8w
3/4 10.2r + 0.5w
3/5 0.0r + 4.0w
3/6 5.1r + 5.1w + 1200m row
3/7 7.1r + 3.5w
3/8 0.0r + 3.25w
3/9 5.3r + 1.25w + 1000m row
3/10 0.0r + 5.8w
3/11 7.0r + 1.0w
Total so far: 54.85r + 37.9w = 92.75 miles
Just another Saturday run in my mom's neighborhood. Took it easy, kept it around 11:00/mile.8 -
@dpwellman - yikes, you have more snow there than we do right now in Northern Ontario, Canada!!0
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Just getting back into running. I used to do it all the time! Would love starting a challenge like this. I am hoping to get 30 miles in by the end of the month. Good luck to all of you!15
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I kinda wonder if I run during the time change, will it add an hour to Garmin and /or Strava? Probably not, but I'm tempted to try it out.7
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midwesterner85 wrote: »I kinda wonder if I run during the time change, will it add an hour to Garmin and /or Strava? Probably not, but I'm tempted to try it out.
Ha. That made me laugh. I don't often run at 2pm in the morning 1 -
12/03 - Ran first HM distance on my TM today (good thing I did, as the facilities were really close) - 1:54:02
Passed half distance for the month, so I might even make my target
@_nikkiwolf_ The Solar run was interesting though, hope they introduce more of that type of runs
Completed
• 11/03 - 10K Run The Solar System (thanks for the tip) - 52:01
• 12/03 - TM Half Marathon (plugged in the MK HM route - attempt 1 ) - 1:54:02
Coming up:
• 01/05 - Milton Keynes HM
• 18/06 - Run-Bedford-Run - 10K
• 02/09 - Bedford HM
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juliet3455 wrote: »@HRKinchen All jittery and talkative and wide awake like a child on Christmas Eve may seem ridiculous. No it's not ridiculous - I think anyone who has ran an event can relate. Heck I can still get the Jitters now even after multiple events. Glad to hear that your first event was so much fun and that you are hooked. The volunteers enjoy getting the Hi 5's as it's a way of runners recognizing/acknowledging them. Getting cheered by Family - priceless.
Have never heard of using songs as a Pacer but obviously - it works for you.
Yeah, I was just joking about how silly I felt. I figured the feeling was pretty common. And the songs are just a way of giving me something I can lose myself in, yet still have some idea of how much farther I need to go. Probably doesn't help pacing, though; the tempos are all within a decent range but certainly not consistent.
Here's something I can help with: I use a free music editor called Audacity to edit the tempo of the music on my running playlist. It doesn't know how many BPM a given song has, though, and requires that as input. So First I use MixMeister BPM Analyzer on them. Now my entire playlist is much closer to a consistent 170 BPM (Yeah, I have been meaning to adjust closer to 180, but I got stuck at 170 a while ago and justified that since I'm only pulling 9:45/mile TOPS, it was probably good enough. My stride is still plenty short at that cadence.)
It doesn't work as well on songs with tempo changes halfway through, though. I deem those as unfit for my running playlist and try something else.
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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-
3/11: 6k -last shake out before race-
3/12: 13k -Trail Race-
Trail race was difficult with narrow paths and a heavy incline for 2.5k but went overall well
SUM: 61.7/120k
Races:
3/19: 10k Rapsani Trail
4/2: Alexander the Great 10k7 -
01/03 4.17
02/03 Rest
03/03 3.09
04/03 Rest
05/03 7.5
06/03 Rest
07/03 Rest
08/03 4.22
09/03 Rest
10/03 3.15
11/03 Rest
12/03 9.0
Total 31.13/70 target
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01/03 3.86 miles
02/03 Rest
03/03 2.78
04/03 Rest
05/03 7.05
06/03 Rest
07/03 Rest
08/03 3.80
09/03 Rest
10/03 2.89
11/03 Rest
12/03 8.10
Total 28.48/60target
More challenging route today. Built in some more hills as they really are my weakness. Felt good though.
Congratulations @iofred @Nikolaos1
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Sunny day, perfect for a 20 miles run. Running in Italy is definitely different from running in UK,I'm not used to this temperature and dry weather, so i need to start to use.some gels.
Mentally again i was lost in my thoughts and had no problems, but the leg.bothered me a lot. Got.pt on Wednesday but I'm a bit down because i think i got worst.
Saucony guide 10 are perfect, better than women. I'm in love with them.8 -
autumnblade75 wrote: »Here's something I can help with: I use a free music editor called Audacity to edit the tempo of the music on my running playlist. It doesn't know how many BPM a given song has, though, and requires that as input. So First I use MixMeister BPM Analyzer on them. Now my entire playlist is much closer to a consistent 170 BPM (Yeah, I have been meaning to adjust closer to 180, but I got stuck at 170 a while ago and justified that since I'm only pulling 9:45/mile TOPS, it was probably good enough. My stride is still plenty short at that cadence.)
It doesn't work as well on songs with tempo changes halfway through, though. I deem those as unfit for my running playlist and try something else.
Thanks for the suggestion! I'll check that out.2 -
patrikc333 wrote: »Sunny day, perfect for a 20 miles run. Running in Italy is definitely different from running in UK,I'm not used to this temperature and dry weather, so i need to start to use.some gels.
Mentally again i was lost in my thoughts and had no problems, but the leg.bothered me a lot. Got.pt on Wednesday but I'm a bit down because i think i got worst.
Saucony guide 10 are perfect, better than women. I'm in love with them.
Want to like half your post but not the other half. Well done on your 20 mile run and I hope you get your leg problem fixed0
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