March 2017 Running Challenge
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@ddmom0811
that sounds an absolute nightmare, but I couldn't help thinking it couldn't be true!!!
The group I am doing my half with had a nightmare with their 10mile medals, which were randomly stopped at customs in Hong Kong and didn't make it on time. Thankfully the RD told everyone first and practically drove to Heathrow to get them. A somewhat different story is becoming clear in the Bath Half marathon, where more runners than expected actually took part (they estimate a 30% no show rate) so the last 700 people who cross the finish line didn't get a medal.
What makes it doubly worse I think, is that the last 700 people are the people for whom a medal is probably the most important. They are the ones who really struggled to get to the finish line, and to end without the promised medal to show for it is pretty appalling.4 -
http://www.runnation.co.uk/wp-content/uploads/2016/05/tynedale-elevation.jpg
Can anyone suggest a decent training plan for the attached route?
It's the two large hills that I'm thinking about mainly. I don't live any where near the course so can't train on it.
Thanks
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Woke up feeling quite decent so I set out for another shot at 3 miles. My Garmin advised about 3/4 mile in that I was perfoming better today (+2). I did a smallish walk break after each mile just because my legs seemed to want that badly by that point, yet I keep waking up with my legs feeling fine each day. I guess my legs are just bitchy. Interestingly, my Garmin also suggested today's activity was quite strenuous and warned me about not doing that again without rest (traing effect 4.3). I honestly don't feel bad at all right now, pretty good in fact. So if I wake up feeling good again then I may have to figure out what the hell is up with my data causing that sort of unexpected advice.
3/4 - 3 miles
3/5 - 1.5 miles
3/6 - 1.5 miles
3/7 - 1.5 miles
3/8 - 1.5 miles
3/9 - 1.5 miles
3/10 - rest
3/11 - 3 hilly miles
3/12 - 1.5 zippy miles
3/13 - 1.5 hilly miles
3/14 - 3 miles
3/15 - 3 miles
22.5 of 38 miles total
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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
13/03 Rest
14/03 Rest
15/03 3.77
Total 32.25/60target
Just over half way. On target to hit the 60 5 -
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
13/03 Rest
14/03 Rest
15/03 4.22
Total 35.35/70 target5 -
01 - 13.30
02 - 9.87
03 - 18.13
06 - 13.37
07 - 7.13
08 - 13.37
09 - 10.27
10 - 18.43
13 - 13.34
14 - 10.66
15 - 13.36
Total: 141.23 / 200 miles4 -
@WhatMeRunning Have you set the max heart rate on your Garmin correctly? If you haven't, and your true max HR is a lot higher than what Garmin assumes it to be, then it will impact any TE scores and recovery times as it thinks you're working harder than what you really are.3
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01/03 3.52 miles
02/03 5.02 miles
04/03 4.50 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 4.04 miles
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March Goal: Recover from injury and illness and get back into training.
Mileage goal: HAHAHAHAHA....yeah, right,
3/1- 6.15
3/2- Rest
3/3- Started run, but stopped because of knee
3/4- Injured
3/5- Injured
3/6- Injured
3/7- Injured/sick
3/8- Sick/recovering
3/9- 3.14 went too fast, but happy to run
3/10- REST, don't want to push too hard
3/11- 6.14- Run sucked, but so happy to run more than 3 miles!
3/12- Rest- easing back into it
3/13- 4.05 Finally felt somewhat normal!
3/14- REEST- a scheduled one, actually
3/15- 6.14
Total Miles: 25.63
Today's notes: First day back with an assigned run. Today's assignment was 6 miles with 2x1 mile at Tempo pace. The run went very well. I ran 2 loops around town, so the last mile of the first loop and the first mile of the second loop were at tempo pace. Runt well, paces were:
WU Miles 1-2: 9:47 pace
Tempo 1: 8:23 pace
recover: 10:35 pace
Tempo 2: 8:24 pace
CD Miles 5-6: 9:46 pace
All in all, I felt good running, though I could feel my lost cardio on the second tempo repeat.10 -
Well done@MNLittleFinn 0
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@garygse - I've been thinking that too, it just seems counter-intuitive. I would have expected my HR levels to have dropped, if anything, from last Spring when things did seem to be pretty well dialed in and I was doing 40-50 mpw at personal best paces. It's been consistent though, logging easy runs in the upper 3's, and today's run in the 4's. My Sport Tracks data (which is fed from my Garmin) makes it look like I am trying to kill myself on my Health graph!
All that said, I haven't even measured my resting heart rate. I have not attempted any sort of LT test (didn't want to do any stressful speed running yet). May be time to try and get this figured out though.3 -
Date activity Run dist (mi) Avg Pace (min/mi)
1-Mar Yoga 60 min/onion-pub run 7.8 __ 8:23
2-Mar rest
3-Mar rest
4-Mar Ft. Eustis 10K 7.9 __ 7:28
5-Mar 20 lb easy run 4.4 __ 8:38
6-Mar Yoga 60 min/lifting 30min
7-Mar rest
8-Mar Yoga 60 min / lifting 30min / run 7.8 __ 8:07
9-Mar rest
10-Mar Lifting 30 min
11-Mar run 4.4 __ 9:00
12-Mar rest
13-Mar Lifting 30 min/run 3.5 __ 9:01
14-Mar run 4 __ 7:58
15-Mar Lifting 30 min
39.8
Goal (miles) 80
left (miles) 40.2
Man, it's gotten cold in SE Va!! I know a lot of y'all have been dealing with this all winter. I can't imagine. I wanted to do a nice easy 6-7 miles last night but once that 20 deg windchill hit me, I couldn't help but go faster to get and stay relatively warm. Ides of March and I'm on pace to meet my goal! Safe running prayers for everyone trying to get their miles in that mess up north.4 -
WhatMeRunning wrote: »@ddmom0811 - A shirt from that race is going to have quite a story to tell!!! I can't imagine what drafting that message must have been like.
Imagine the shirt they can have next year - could be a very unique design.girlinahat wrote: »What makes it doubly worse I think, is that the last 700 people are the people for whom a medal is probably the most important. They are the ones who really struggled to get to the finish line, and to end without the promised medal to show for it is pretty appalling.
So true. We were in the group at the finish line once cheering in the final finishers when we heard that dreaded whisper from the presenters of having no more medals, That ripple went through the crowd and medals magically appeared for every one of the final finishers. Then we went for Beer as reward.
One of the events we go to uses the few medals from the previous year as AG Placement awards with secondary medals attached showing AG, Position and time. A local jewellery store does the Time engraving right there for you. Just a good way to make it so organizers aren't carrying a lot of expenses forward.6 -
That is awesome! I know one would appear if I was there. I've been DAL a couple times (something I don't like admitting) and while I took them in stride, I would never want anyone in the back there to feel unrewarded.juliet3455 wrote: »So true. We were in the group at the finish line once cheering in the final finishers when we heard that dreaded whisper from the presenters of having no more medals, That ripple went through the crowd and medals magically appeared for every one of the final finishers. Then we went for Beer as reward.1 -
Between a busy weekend and my son coming home from college, I'm about 8 pages behind right now. I usually like to get caught up before I post my progress but that may not happen fora while so....
Before I start let me say, my son is OK. Nothing but some minor scrapes and bruises. I've posted a few times about a busy intersection near our house which is the most dangerous intersection I face when I run, having near misses about a half dozen times.
Friday my 15 year old son was crossing on his bike and was hit by a car. Actually the car hit the rear of his bike, which swung him around, he landed on the hood then fell onto the ground. He did everything right. He pressed the button, waited for the walk signal, not only looked both ways but to his right, where he saw a lady signaling to turn into the lane he was about to cross. He made eye contact like I taught him, she paused, and he continued. For whatever reason she hit the accelerator, hit the rear of the bike and knocked him over. Now this the part that REALLY pisses me off. She rolls down her window and asks if he's ok. He says he thinks so, she says "That's why you need to check both ways before crossing." and she drives off! As if it's his fault!!! Hit and frickin' run!!
The rear wheel is mangled, the crank arm is bent inward (that's how close she came to actually hitting him), and I think the front sprockets and derailleur are bent so he has to carry it the 3 blocks home. He and the friend who were with him told me the story when they got home. Thankfully I saw them before he told me so I knew he was ok. Even now I keep going back and forth between being furious at this woman for not sticking around and so very, very grateful that he only had a few scrapes and bruises. WTH!!!! Unfortunately they did not get her license plate number. I called the police to file a report and the officer who came out was awesome and very eager to find this gal, but I don't have much hope.
I'm taking the bike in tonight to see if it can be repaired but I'm fairly certain it's totaled. This bike was his first brand new bike (all the rest were hand-me-downs or Craigslist purchases) and is less than a year old. He's taking it all in stride. I don't know if he realizes how close he came to major injury or worse.
Ironically, just a couple of hours after this lady showed a complete lack of responsibility for her actions, my 19 year old son, on his way home from college, showed the exact opposite. He was taking the bus back from Milwaukee and in spite of getting to the station on time, missed the bus. He insisted that since it was his screwup, he pay for the ticket for the next bus. He even got mad at me when I told him I'd pay. I've never been prouder! Later I checked his account, saw he spent $105 on two tickets (he brought his girlfriend with him) so I transferred money into his account to cover it. It was worth the $105 for the teachable moment, to contrast being responsible for your actions vs. not being responsible.
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Glad your son is OK @7lenny7. Too bad that lady may not get her come-uppance for that crap! Class move by the 19 yo!
All this plus the other recent stories (the self defense lady, the race gone bad) all make me laugh about how I spent the last hour or so combing through my recent run data to fudge up a new Max HR (from 180 to 189) and training zone run paces (way down). Me and my first world problems! I'm a lot happier with how the last couple weeks are looking in Strava right now based on perceived effort compared to HR efforts reported, and how that is matching up to the pace distributions. I'm waiting on Sport Tracks to recalc everything (I can either reset all data or none) but I bet it will seem a lot more reasonable too. 3 -
I almost forgot to post my miles!
March 11 - 21.1 hilly trail miles (cut short from a planned 27.5)
March 12 - rest (skipped a 10 mile run)
March 13 - 6.5 mile moonlight run, plus 45 flights of stairs at work
March 14 - 7.1 miles, plus 55 flights of stairs at work
In working up my training plan I forgot to take into account my son coming home from college for spring break. Not wanting to miss time with him, I cut my long run short Saturday and skipped my run Sunday. What was supposed to be a hard 60 mile week turned into a 37 mile easy week (I skipped a run on Wednesday too). To make up for it, I'm going to try to make this a hard week if I can time my runs to coincide to my son's social plans.
I can't make up the 27.5 mile run this weekend, but I can do two long runs. Right now I'm planning on an 18 mile hilly trail run Saturday followed by an 18 mile road run Sunday, but if I have the time I'll make them both 20 mile runs. I have no good reason to do so other than I like the sound of a 20 mile run over an 18 mile run. So far I've had four 20+ mile runs training for my ultra and I could have as many as eight before the 50K. One thing I've noticed this year vs. last year is how much quicker I recover from a long run. Last year my two 20 milers wore me out for a couple of days. This year I feel great the very next morning.
I was weak last night. Very weak. While looking for running shoes for my son, I found 3 pair for myself. Crazy how that happened! REI is currently taking an extra 25% off clearance items and I ended up buying two pair of Merrell Bare Access 4 shoes for $35 a pair, and a pair of Brooks Launch 3 for $37!!! I had to go up a size because they were out of 13's, but I had been considering that anyway, particularly for trail shoes. I've not tried on either before but at that price, and with REI's return policy, it's not much of a risk. I also picked up two Patagonia Houdini jackets for half price at $52. Trail runners rave about this jacket so I bought a L and XL to see which fits best. Only one color was on clearance but I'll wear any color of at 50% off.
Finally, I'll leave you with this. A photo of my 15 year old and I at the Minnesota United's first MLS home game Sunday. It was the coldest game ever for an MLS game and it snowed the entire time. It was awesome, even though we got thrashed by Atlanta.
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@dpwellman ironically, as much as I love trail running over road running, it's the road Ragnar that appeals to me more than the trail Ragnar. As I understand it the trail Ragnars are multiples of short loops. Something about the combination of the road Ragnar combining the long distance running with a road trip appeals to me more. I'd entertain the opportunity to either though.
@_nikkiwolf_ I don't have a target elevation this year...hadn't really thought of it. Last year I stayed fairly flat until I started my current ultra training cycle. The ultra I'm racing has over 3000 feet of vertical gain over 31 miles so I thought I better start concentrating on hills, not just on my long runs but during the week as well. This week I've also started climbing stairs on my break at work. The key is to keep my pace down so I'm not sweaty when I get done.
@OSUbuckeye906 as I mentioned above, I didn't get my 27.5 in Saturday. I'm hoping to do two 20's this weekend and on March 25th I've got a 30 mile run planned. I'll have no hesitation cutting those short during the run if I need to though.
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@7lenny7 Wow, that is terrible; but I'm glad your son only had a few scrapes. I'm glad the police are at least trying to help also.
@WhatMeRunning I'm scheduled for a full batch of testing next month - Dexa, RMR, and VO2 Max. I expect VO2 Max should also give me a max HR result also; so I'll plug those into Garmin to get better calculations when I can. I surprised myself last weekend with a HR of 199 during a run. It makes me scratch my head and wonder how accurate that was. I've not seen anything higher than 196 even at my fastest (anaerobic) pace ever. I'm fully aware those are close enough to be within the margin or error, but I wasn't even working that hard to get to 199; so I don't know if I believe it. Anyway, I'm looking forward to having that information.
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