March 2017 Running Challenge
Replies
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hannahbananna80 wrote: »By the way does anyone run who has Raynaud's?
I sometimes feel the circulation go in my right foot while I'm running. I worry about damaging something, but I want to keep going! I know my shoes aren't too tight and was told some years ago by the doctor that I had Raynaud's. I just wondered if anyone had any suggestions or experience please?
Thanks!
@hannahbananna80 I do. My symptoms are different than yours. As I mentioned previously, I was taking magnesium for something else (cramping / spasms) and since then I've noticed a change in my symptoms: my fingers hardly go randomly cold anymore. Serendipitous. I looked it up and apparently it helps some people. Well, at least me.6 -
Mean't to walk/jog two-ish yesterday. Ended up 5.6. It was freakin' 76°F. Can anyone blame me?8
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@7lenny7 - can't believe you are doing an ultra! I mean, I've known it for a year now, but still it's just amazing because you haven't been running that long. Hope the calf feels better quickly.
@WhatMeRunning - Great that you can hopefully do long run this weekend!
@_nikkiwolf_ -- yes, we all support your shoe buying! I think most of us have an addition to the same.
@autumnblade75 - Wow! That's such a huge difference!
Nothing exciting about my run this morning. Mile 1 & 2 I just wasn't feeling great - but the last couple felt much better. The weather was perfect and I had to keep reminding myself I need to cherish these cool mornings because the awful heat is coming.
3/1 - 3.3 miles
3/2 - 4.1 miles
3/3 - rest day
3/4 - 34 miles biking
3/5 - 28 miles biking
3/6 - 4 miles + strength training
3/7 - 4.5 miles
3/8 - strength training
3/9 - 4.6 miles
3/10 - 4.1 miles
3/11 - 34 miles biking
3/12 - 40 miles biking
3/13 - rest day
3/14 - 5 miles
3/15 - 6.1 miles
3/16 - 3.6 miles
3/17 - strength training
3/18 - 44 miles biking - very fast!
3/19 - 40 miles in the wind - ugh - awful ride
3/20 - rest day
3/21 - 4.5 miles
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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
3/10 5 mile trail run
3/11 Rest Day
3/12 3.2 mile trail run with a lot of hiking due to about 1,000 foot of elevation gain
3/13 4 hours of skiing
3/14 5 hours of skiing
3/15 5 hours of skiing
3/16 Rest Day
3/17 4 mile run
3/18 6.2 miles
3/19 10.1 mile trail run
3/20 Zumba and strength training
3/21 4.5 miles: w/u, 3x1 mile intervals at 10K pace, c/d
Goal: 55.2 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)
Today was the 1st time in forever that I've done a speed workout. Since I was having Runner’s Knee issues, I stopped doing speed workouts leading up to my marathon. It was definitely tough, but both my knees felt great today!!7 -
Just now getting around to catching up. @dkabambe , @autumnblade75, @HonuNui and @MobyCarp- congrats on fantastic races! @dkabambe - That is an awesome time for a first ever race! I'm sure there will be many more!
@_nikkiwolf_ - Those are the prettiest running shoes I've ever seen!
@7lenny7 - Sorry to hear about the calf...take care of that baby for your ultra!
@Elise4270 - Love to hear you had a great trip with Alex!
Things are going pretty well here. I was scheduled to run 12 miles this weekend and I ran 13, with very little pain. Pace was slower and made a few stops to stretch, but it was the first time I felt like maybe I can get through Boston with a smile on my face. I told my PT this morning that, despite constantly saying I was going to relax and enjoy the race, I started getting ahead of myself thinking that maybe I could qualify again for next year without much effort. I think this was the running gods' way of putting me back in line. A BQ is definitely not happening, so since that is off the table, I will have no choice but sit back and take it all in...like I planned to do in the first place. I am finally getting more excited and less nervous. 16 and 20 milers coming up and then taper. Legs are feeling better than they have in a while. I definitely recommend the dry needling if anyone ever finds themselves in the situation for it. Today was the first time I actually looked back to see what was going on back there...kind of freaky! On Friday I am going to have my PT take some pictures (for my memory book!), so I will post them for you guys.
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Today's assignment was 45 minutes easy. Even after a bath and three stretching sessions yesterday, my left calf was still tight (and my quads still tired) after Sunday's HM effort. Still, it was better than yesterday though so wasn't overly worried when I headed out.
Within 5 minutes the calf was fine and was actually the tightness in my right quad I was more mindful of. I soon outran that as well and even though I am feeling generally tired the run actually felt very easy apart from a short uphill headwind section. Actually surprised myself that my pace announcements were mostly coming in at sub 6-mins, (my revised easy range is 6:00-6:18/km). I even had one moment where I thought I could carry on at that pace to HM distance if I needed to, but at about 6k my left calf and my stomach/bowels soon put a stop to such stupid thoughts! Neither were bad enough to force me to stop early but there was definitely no way I was going to elongate my planned route either (which in the end took 50mins and average 5:57/km). My legs definitely feel a bit worse for wear but even at the end of the run feel better than they did yesterday. All in all a great run/mood lifter.
However, now the HM is out of the way, the reality of doing a full marathon in less than two months is starting to hit me. It feels like a huge leap from my current distance PR of 25.7k through to 42.2k. Last night I wanted to change to a later race to give me more time to prepare, and even started searching for suitable races but in the end decided to trust in my plan - after all my aim is just about finishing rather than about time. In the end I went the other way and booked my hotel for the night before the full so as to give myself another reason not to change my mind! So pleased I did as after todays run I'm actually looking forward to getting back into extending my distances in training whereas the last couple of weeks have been mostly focused on pace control and a little on outright speed.
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 steady
10-Mar: 6.6k MP
13-Mar: 16.3k HM pace + cooldown = 17.4k
14-Mar: 8.8k HM pace
17-Mar: 5.3k easy
18-Mar: 3.9k very easy
19-Mar: 21.1k RACE [Richmond Half - 1:51:00 PR]
20-Mar: 2.8k easy
21-Mar: 8.4k easy
Upcoming Races:
14-Apr-2017: Victoria Park Easter Run - 10K [Unconfirmed]
14-May-2017: Bexhill Starfish Marathon
9-Jul-2017: Southend Half Marathon [Unconfirmed]
24-Sep-2017: Windsor Half Marathon [Unconfirmed]6 -
Goal - 35miles of walk/run intervals
Mar 1 - 3.1
Mar 3 - 1.8
Mar 5 - 1.9
Mar 7 - 3.8
Mar 10 - 4.1
Mar 11 - 1.9
Mar 18 - 2.2
Mar 19 - 2.1
Mar 21 - 3.9
Tot: 24.8
Loved the Taiko drummers. I imagine that would be exhilarating. But those Bailey Band boys..."whatcha all runnin' from?". Lmao.
To all those fighting minor injuries, I feel your pain. It's a constant question for me whether running is a good idea for me at this point in time or not.5 -
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
15---4.21trails run
17-20---Ft Benning, Georgia trip
21---4.69 walk, tried to run HOT! So outta shape.
25.76/31
RACES!!! Omg, what was I thinkin'?
March 26th 2017 A2A 5k Ardmore, OK (registered)
The Trail Run at Eagle Mt Park (2 mile trail hike) Apr 2 (registered)
Color Me Crazy 5k Run April 15th (registered)
XTERRA Rock Dallas Trail Run (HM at night) May 27 (Tentative)
XTERRA Jurassic Trail Run (HM at night) Jul 8 (Tentative)6 -
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 miles
3/10 - 13.4 miles
3/12 - 6 miles
3/13 - 8 miles
3/14 - 6 miles
3/15 - 10 miles
3/16 - 6 miles
3/19 - 13.1 miles
3/20 - 5 miles
3/21 - 7 miles
Thank you all for the congratulations on the major improvement in my Half Marathon time. It's only my 4th - but I think it's going to start getting tougher to keep getting faster, now.
I definitely think a 4:30 marathon time in June is possible, now.8 -
01/03 3.52 miles
02/03 5.02 miles
04/03 4.5 miles
08/03 5.16 miles
09/03 3.54 miles
10/03 3.51 miles
12/03 3.01 miles
14/03 3.51 miles
15/03 4.02 miles
20/03 3.82 miles
21/03 4.04 miles - my calfs are really tight, I took 4 days rest over the weekend and yesterday's run was just ok but they felt very tight again this evening and I took it very easy. It's annoying as it's not like I'm doing big mileage.
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I've been so out of the loop with my training schedule, due to being sick, that I only just realized this is the first week of my plan that adds a 5th running day! Going to have to do today's run on the dreadmill at the gym (ugh) because I was busy at lunch, but I'm also getting to the point now where the lengths of my weekday runs are just not going to fit in my lunch breaks. So annoying, lol. My mileage has been off, so my longest week to date has been 34 miles, but this week, provided all goes well, I will officially hit 40 for the first time ever. So happy to feel like I'm back on track! Onward and upward! Lol7
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I noticed that my lower back muscles tightened at the end of the run. Has that happened to any of you? It stayed tight for another day.
Yup! Mine can feel weak as well. Weak core and weak or tight hips is a common symptom. Also, running while hunching over (curved back) can cause this which is another symptom of a weak core and hips. If you can get someone to take a video of you running, see if you run hunched over. You are going to want a straight back when you run, with a slight lean forward from the ankles (not the hips). Research core exercises and hip strengthening. Also look up yoga for runners that concentrate on the hips. You may also have unengaged glutes. Look up the clam exercise.
See the picture in this link:
http://www.irunfar.com/2014/11/low-back-pain-during-running-tips-for-ultramarathon-runners.html
Thanks so much....this helps more than you know and may solve a lot of my problems. I never thought about my core being weak..but no doubt that's true. I am definitely going to check out the yoga for runners.1 -
Didn't meet goal in February. No good excuse. Picked up a couple of overtime shifts at work...so was unmotivated afterward.
Was cold and raining after I finished work. So I opted to run on the treadmill instead. Just don't like running in rain with lightening flashing. Long run planned at the end of this week.
May not only make my goal, but exceed it.
The good news is that I exceeded my December, January and February goal, but made my goal 40 miles this month.
3/20.....3.85 miles on the treadmill, pace at 13:02 , average max heart rate at 80%.
3/13.....8 miles....plus whatever I ran to go to the bathroom...only counting the 8.
3/11.....3.58 miles
Completed....35.43 miles.
Goal...40 miles
Upcoming race.....the mini-marathon in Indianapolis 5/6.
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Date Miles MTD ------ ----- ------- Mar 02 4.6T 4.6 Mar 04 6.5 11.1 Mar 06 4.4T 15.5 Mar 07 6.7T 22.2 Mar 09 5.3T 27.5 Mar 12 10.4 37.9 Mar 13 4.4T 42.3 Mar 15 4.7T 47.0 Mar 18 8.2 55.2 Mar 19 6.5 61.7 Mar 21 6.5 68.2
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@7lenny7 Sorry to hear about the calf pain. Mine were really tight when I did 4 days in a row of trail running. Took a few days off by running flat, yoga, and foam rolling, and they were better pretty quick.
@NikolaosKey Hope your quads feel better soon.
@lporter229 Glad your hamstrings are doing better. Sorry they won't get you to another BQ this time around, but I remember you saying how you just wanted to enjoy the experience, and I think you'll get that!!
@KatieJane83 So glad you're feeling better...yay! I've had to go back to morning runs. Our highs have been in the 90s the past few days so it's too hot to go at lunch. I don't know what I'm going to do when I have 8 to 10 mile runs on Wednesdays in August /September. I'm not a morning person...ugh!
@Marissaxzxzxz Hope your calves feel better soon too.
@ereck44 Glad you'll make your goal...yay!2 -
Ok, so we have fairly severe t-storms out. 6x800 on the schedule. Did them on the conveyor belt.
Inquiry for the group:
On the 'dreadmill', anyone also feel like your first rep goes by like 'that' and each successive one just drags on longer and longer to the point were it doesn't seem like it's moving at all?0 -
1/3/17 3.4m - faceplant!!!!
2/3/17 2.7m
4/3/14 9.8m
5/3/17 2.9m
8/3/17 3.8m
9/3/17 4m
11/3/17 10.5m
15/3/17 3.5m
16/3/17 5.1m
20/3/17 1.7m
21/3/17 3.3m and 3.1,m
Totals: 53.8/70
Target 70 miles
Planned races -
29.4.17 HM Coastal Trail Series Pembrokeshire FULL!!!
7.5.17 HM-ish The Ox Wiltshire.
8.7.17 Cider Frolic?
30.7.17 HM-ish Dorset Invader
27.8.17 East Farm Frolic
Well after the talk about percentages for long runs, I've drastically upped my planned mileage, and will be running more days.
Today was a double. I wanted a 72 minute run, but there's no way I can fit that in before work, so I split it. The run in the evening was one of those Zen moments where it was all working out. (until about five minutes from home when my calf muscle started playing up). I've also realised I'm heavy legged when I run. In that I don't really pick up my legs, I'm more falling forwards than lifting the legs. So I've been practising lifting legs to share the burden between my quads and my calf muscles. We'll see.
Got a long driving day Thursday, 8 hour round trip. I'll try and fit in a run when I get home, even if it's just to stretch my legs, but then I've got a few days leave to take.4 -
hannahbananna80 wrote: »By the way does anyone run who has Raynaud's?
I sometimes feel the circulation go in my right foot while I'm running. I worry about damaging something, but I want to keep going! I know my shoes aren't too tight and was told some years ago by the doctor that I had Raynaud's. I just wondered if anyone had any suggestions or experience please?
Thanks!
Yes, on my hands in particular. I just suck it up but it's not pleasant. I don't think you'll damage anything. Maybe try to use some feet warmers, even if they last 20 minutes it's still 20 minutes less of pain.1 -
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)
3/12: 4.05 miles
3/13: rest
3/14: 3.03 miles
3/15: 3 miles
3/16: X-train (50 mins elliptical)
3/17: 4.8 miles
3/18: rest (out of town)
3/19: rest (out of town)
3/20: 4 miles
3/21: X-train (30 mins bike)
Total: 36.02/60 miles
Finally found some time to check in and update my miles! I've been MIA for the last week due to several different factors, but mainly just life getting in the way. I had a whirlwind trip to Chicago this weekend (left early Saturday, back late Sunday) and wanted to get in a run at some point, but that didn't happen. I had a feeling I wouldn't have enough time and energy to cram that in, so I ran my "long" run (4.8 miles) in on Friday evening. My runs have gone pretty well, but I can tell my body is still adjusting as I heal and work on correcting my gait. I saw my PT last Thursday and he's pretty happy with how I'm doing. He was fine with how I've been increasing my mileage/endurance and with how I'll continue. I'll see him one more time pre-race and I'll follow up with the gait analysis PT one more time pre-race, and then I'll have a "graduation day" type follow up after the race where I'll likely be released from PT. Woohoo!
I'm very behind on the thread and have been reading/skimming when I can but I'm not sure I'll be able to catch up on replies/comments. I hope you all have been well!5 -
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
3/12 – 9.65 easy with hills
3/13 – 5.01 easy + 4 strides
3/14 – snow day
3/15 – snow day
3/16 – 8.05 easy
3/17 – travel day
3/18 – 6.40 commutes + race
3/19 – 11.18 MP interval
3/20 – rest day
3/21 – 15.01 tempo intervals
March total to date – 146.05
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 – Today's assignment was a 16 mile interval workout: 2 miles at E, 4 miles at T, 5 miles at E, 3 miles at T, 2 miles at E. For those not familiar with the Jack Daniels paces, that's "E" as in "easy" and "T" as in "threshold."
I wanted to hear what Coach would have to say about last Saturday's race, but I also wanted to do this run in daylight. So I drove off to Cobb's Hill Park early, and started the workout at 4 with the idea of making the club meeting at 6 for the pre-workout announcements and discussion.
The terrain around Cobb's Hill is a lot of up and down of varying degrees of steepness and length, but I found a residential section a bit to the south where I could run a loop of a bit over a mile on mostly flat roads that had partial shelter from the 16 mph wind. I ran some hills to get there in the first 2 miles, ran the first T interval on flat surfaces, then left that section for more variety in the 5 miles at E. I might have thrown too many hills into that 5 miles. Got back to the flat part for the next 3 miles at T, which were incredibly challenging. From a quarter mile into that interval till a quarter mile from being done, I wasn't sure I could keep the T level of effort up for 3 miles. Then I ran easy back to the club meeting, which happened to be my slowest E mile, and all uphill. It was a gut check to keep running for just one mile at E then, chopping the last mile off the workout and just ending with one mile at E. That last mile felt like a late marathon mile, when it's just plain hard to keep running even if you run slow.
Race results: Various club members won individual honors at Virginia Beach. Various club teams finished on the podium for their category, just not mine. The M 60+ A team was 4th, and the B team was 6th. So while we didn't dominate, we showed good depth.
For the marathon workout, Coach put what I had tried to run up on the board. Then he said if you aren't up to it, you can modify it: 1 mile E, 3 miles T, 3 miles E, 2 miles T, 1 mile E, total 10 miles. After I saw that, I felt okay about only making 15 miles of the 16 mile workout. Told Coach what I'd done, and he said stopping when I did was the smart thing to do.
This is the last peak week in the training schedule before Boston. I don't see any workouts on the remaining schedule as hard as the one I ran today. If I can stay healthy, I've got this.
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 (Shamrock 8K, Virginia Beach, VA) finished in 30:59, PR for 8K
April 17, 2017 Boston Marathon (Hopkinton, MA)
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6 -
3/01-3.1 miles
3/02-1.44 miles
3/03-3.14 miles
3/04-3.85 miles
3/05-yoga
3/06-4.25 miles
3/07-1.44 miles
3/14-3.1 miles
3/15-3.62 miles
3/16-1.45 miles
3/17-3 miles
3/18-4.1 miles
3/21-3.1 miles
Races- 5K - 7/16
- 5K - 7/30
- 5 miles - 8/13
- 5 miles - 8/27
- 10K - 9/10
- 10K - 9/24
- 10 miles - 10/8
- 10 miles - 10/22
- Half marathon - 11/5
- Half marathon - 11/19
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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
3/12 5.25r + 0.0w
3/13 5.3r + 4.4w
3/14 5.6r + 4.55w
3/15 7.2r + 4.5w + 1000m row
3/16 5.2r + 5.4w
3/17 0.0r + 3.7w
3/18 0.0r + 2.3w (sick)
3/19 4.0r + 0.0w (still sick)
3/20 6.2r + 2.7w
3/21 3.2r + 4.85w
Total so far: 96.8r + 70.3w = 167.1 miles
Had therapy this evening so only time for a quick 5k. Anxiety still really bad. Made it difficult to run at times. Every stray thought sets it off. Felt a little better after therapy. Tomorrow is another day.9 -
Date - Mi - MTD
3/1 - 1.26 - 1.26
3/2 - 6.00 - 7.26
3/3 - 1.43 - 8.69
3/6 - 3.55 -12.24
3/7 - 1.20 - 13.44
3/8 - 6.00 - 19.44
3/9 - 4.20 - 23.64
3/10 - 1.23 - 24.47
3/11 - 8.78 - 33.25
3/12 - 1.00 - 34.25 + 17mi biking
3/13 - 4.00 - 38.25
3/14 - 3.52 - 41.77
3/15 - 2.41 - 44.18
3/16 - 5.51 - 49.69
3/17 - 1.28 - 50.97
3/18 - 9.01 - 59.98
3/21 - 3.05 - 63.03
Miles remaining 6.97/70.4 -
Knee pain still there... better than Sun., but exacerbated after today's run. I had decided 2 rest days was enough. Went out for 3.76 miles today. Got a knee brace for tomorrow's run.
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March goal: lose (another)3lbs
3/1 2.54 + core/strength training 30m
3/2 3.20
3/3 5.25
3/4 yoga 45m
3/5 rest
3/6 4.17
3/7 3.55
3/8 4.00
3/9 rest
3/10 2.05 and yoga 30m
3/11 lazy
3/12 3.74
3/13 snorkel 4 hours
3/14 6.38
3/15 snorkel 2 hours
3/16 2.25 + yoga 30min
3/17 4.14
3/18 rest
3/19 3.10
3/20 rest
3/21 3.91
Total: 48.28
@dpwellman Love that video!
Ticker is my goal for 2017 and progress to date:
Completed and upcoming races:
Run through the solar system Virtual 10k: 3/14
Big Island International Marathon (---just doing the 5k) 3/19
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Can't do the pute.
Brain asploded.
Nerves nerves nerves taper batcraptasticness 30 km distance PB goal Friday.
Love you amazing people. xxxxxx
12 -
22/03 - 5 Mile (sort of) TM speed Intervals (avg 7:55mpm), followed with 1 mile Interval & Legs
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
• 24/09 - Windsor HM4 -
Intervals today as 10min hard; 2.5min recovery x 4. I wasn't sure my legs were gong to be up to it, and couldn't decide between braving the wind this morning or the rain this evening. Decided to go out in the wind partly as if I left it to later who knows what other excuses I'd find!
Supposedly, the wind was only 13mph, but it felt a lot stronger at times. I could tell even before my run that my legs were tired and took a while to warm up, but once got into the intervals felt much better and by the third interval everything was feeling great. However, I had a trip about half way into that third interval - on a hard gravelly trail so lots of tiny scratches up my right arm which is now stinging nicely! Fortunately had tights on so didn't graze legs too badly but fell quite badly onto right hip and that seized up pretty good. After stopping for about a minute, decided to try to run through it to complete the interval then see how I felt. After the last recovery period I felt ok to try the last interval and went OK, though hip/quad was very tight. Lots of stretching today and will see how it is tomorrow.
Overall I'm still glad I forced myself out and was a good session. It also means I've run further already in March than I did in either Jan or Feb so that's good. All being well I should easily reach my goal this month and maybe even beat my monthly high set in December, (224k).
EDIT: Post-run check up is now revealing my right leg is bruising up from the fall but I think muscles/joints fine. Will evaluate tomorrow morning but don't think will affect running too much.
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 steady
10-Mar: 6.6k MP
13-Mar: 16.3k HM pace + cooldown = 17.4k
14-Mar: 8.8k HM pace
17-Mar: 5.3k easy
18-Mar: 3.9k very easy
19-Mar: 21.1k RACE [Richmond Half - HM PR @ 1:51:00 inc 5K PR @ 25:08]
20-Mar: 2.8k easy
21-Mar: 8.4k easy
22-Mar: 10.9k as 4 x 10min hard/2.5 min recovery intervals (plus wu/cd)
Upcoming Races:
14-Apr-2017: Victoria Park Easter Run - 10K [Unconfirmed]
14-May-2017: Bexhill Starfish Marathon
9-Jul-2017: Southend Half Marathon [Unconfirmed]
24-Sep-2017: Windsor Half Marathon [Unconfirmed]7
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