March 2017 Running Challenge
Replies
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@_nikkiwolf_ @WhatMeRunning Thanks! I kinda decided today on an additional mini goal for this week. 15,000ft vert. Will be an all time PR. I remember slamming vertical hard last year before running 1:37 at San Diego HM. Hopefully I get similar results next month! I'm dying to go sub 90min. But it might be a little bit away.6
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lporter229 wrote: »Thanks MFP friends, for your wise advice. I am pretty sure I would be giving the same advice to others if it weren't me receiving it. So on that note, I have decided to cut my long run down to 14-16 miles this weekend. I am going to head out in the afternoon and do my best to simulate race conditions. My main focus will be having an enjoyable, easy run which should give me the mental boost I need to head into this race. I have never gone into a race feeling this under prepared and I hate that. Maybe having a solid final long run will help with a little of that feeling. Either way, I know you are right and that this will be the best thing I can do to get me through Boston. That is why I love you guys!
Yeah, the rest of us are stupider for ourselves than for other runners too. Enjoy your run, and bask in the glow of overcoming a potential bad decision!4 -
Just reread all the posts I missed while I was away. I really missed this place, but I had to stay away, the jealousy of seeing others run was real..... and I had to get well before attempting to run again. Thanks all for helping make running great.10
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MNLittleFinn wrote: »Just reread all the posts I missed while I was away. I really missed this place, but I had to stay away, the jealousy of seeing others run was real..... and I had to get well before attempting to run again. Thanks all for helping make running great.2
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@beeerrunner holy *kitten* I just read your race report I completely forgot you fell. Super job in spite of it and definitely a badass picture.
@autumnblade75 gotta see a picture in the suit2 -
Didn't find time to reply earlier, but I'm going to approach this from a different angle. 13.8 miles per day for 12 days is 165.6 miles in two weeks. Have you run 82 or 83 miles per week before? I've peaked out at 69 miles per week a year ago, and I think running 80 miles a week would risk injury for me. If you're coming from a 75 mile per week base, maybe not for you; but if you're coming from a 50 or 60 mile per week base, I'd be concerned.
FWIW, I just looked. I averaged 7.8 miles per running day in 2016 (which included some really short running days for rehab) and 9.86 miles per running day so far in 2017 (which is entirely in the pre-taper part of Boston training.) The numbers are lower if I include non-running days in the averages. It's possible you know what you're doing; but 13.8 miles per day for 12 consecutive days sounds awfully aggressive to me. If it were my decision, I'd say the risk of injury outweighs the benefit of fat loss.
Yeah, I hadn't even really contemplated this angle of it. For this reason alone, such an aggressive increase in mileage, I would not go this route. I've dealt with the 'got over-ambitious and did too much' injury, as I'm sure many of us have, and it is not fun. You would be kicking yourself if you ended up injuring yourself due to this, I'm sure.lporter229 wrote: »Thanks MFP friends, for your wise advice. I am pretty sure I would be giving the same advice to others if it weren't me receiving it. So on that note, I have decided to cut my long run down to 14-16 miles this weekend. I am going to head out in the afternoon and do my best to simulate race conditions. My main focus will be having an enjoyable, easy run which should give me the mental boost I need to head into this race. I have never gone into a race feeling this under prepared and I hate that. Maybe having a solid final long run will help with a little of that feeling. Either way, I know you are right and that this will be the best thing I can do to get me through Boston. That is why I love you guys!
Yeah, the rest of us are stupider for ourselves than for other runners too.
I'm pretty sure this is part of the definition of being a runner.autumnblade75 wrote: »My husband bought me an inflatable T-Rex costume for running races in. I'm torn - I think I'd get better race photos, but I still want to PR, too... I have not yet tested running in it.
Everything about this is awesome. Whenever you use it you better post some pics!1 -
That race report is incredible @BeeerRunner! Your first marathon experience seemed very familiar with the drifting back around mile 16 and the cardio not going up from being unable to move fast enough to make things go up any more! That is until those *kitten* railroad tracks! Those *kitten*! I honestly can't imagine having it in me to get up on the LAST MILE of my FIRST FULL after a fall like that. Then again, by that point you are running on fumes so are giving it your all, but still. INCREDIBLE!
You win the Badass of the Month award for that one!5 -
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Ok, kind of a weird question, but does anyone know of a teeny tiny Phillips-head screwdriver that fits the microscopically-sized screws in a Garmin heart rate transmitter? The kind that snaps onto the chest strap? I need to replace the battery but I can't get into the *kitten* battery compartment!0
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I just realized that there's only 2 more days left in the month! This will be my lowest mileage month since I started tracking a year ago. Here's hoping next month is better!0
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KatieJane83 wrote: »Ok, kind of a weird question, but does anyone know of a teeny tiny Phillips-head screwdriver that fits the microscopically-sized screws in a Garmin heart rate transmitter? The kind that snaps onto the chest strap? I need to replace the battery but I can't get into the *kitten* battery compartment!
@KatieJane83 just about any hardware or home improvement store should carry a miniature screwdriver set like the one below.
My suggestion is to use the biggest one which will still fit in the screw head to minimize the risk of stripping the screw. And make sure you press firmly down on the screw. That may be obvious to most, but I've made those mistakes in the past and stripped screw heads.
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KatieJane83 wrote: »Ok, kind of a weird question, but does anyone know of a teeny tiny Phillips-head screwdriver that fits the microscopically-sized screws in a Garmin heart rate transmitter? The kind that snaps onto the chest strap? I need to replace the battery but I can't get into the *kitten* battery compartment!
Easy enough to find - look for jeweller's screwdrivers. I always end up with some in a Christmas cracker - perfect for the screw on the arm of your spectacles.
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Here is the story behind the guys who helped the girl in the Philadelphia Love HM. @autumnblade75 they mention someone in a T-Rex suit
http://www.runnersworld.com/newswire/good-samaritans-help-struggling-half-marathoner-reach-the-finish?utm_source=facebook.com&utm_medium=Social&utm_term=846687918&utm_campaign=Runner’s World
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thanks @7lenny7 and @girlinahat - I had a glasses repair kit screwdriver, but it was only standard, not Phillips, and I was getting really frustrated, lol.
And yeah, I've stripped a few screws in my lifetime, so I always pay close attention to that now, lol0 -
For those of you who wanted a photo - the top of the head was hitting the ceiling when he was fully inflated, so I'm thinking my hubby was a little early taking the picture... That's why I can't test running on the treadmill. I should just suck it up and give the neighbors something to talk about. I do have a race coming up on Sunday.13 -
autumnblade75 wrote: »
For those of you who wanted a photo - the top of the head was hitting the ceiling when he was fully inflated, so I'm thinking my hubby was a little early taking the picture... That's why I can't test running on the treadmill. I should just suck it up and give the neighbors something to talk about. I do have a race coming up on Sunday.
Wow! I am requesting a video of this during the race.
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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
23/03 4.51 miles
24/03 4.41 miles
25/03 3.75 miles
27/03 3.77 miles
28/03 3.76 miles
29/03 3.80 miles- lovely evening and lovely run but gosh I'm slow
@BeeerRunner - you looked really fresh finishing your marathon even with all that blood
@ddmom0811 - your update on cycling sores and running commando made me laugh.
@MNLittleFinn - Glad to see ur back at it!
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@autumnblade75 I love it!! Just run an extension cord out into your yard and run on the treadmill or go to the local gym where the ceilings are higher2
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@autumnblade75 Wow, that is so much more awesome than I would have imagined. Love it!!!
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Spring is definitely here:
Three in a day! That's enough for the rest of the year, thank you very much.
Two of those were on the bike this afternoon, one during my run tonight... It's a good thing that somebody entered "random insect" into the database, since I can never identify what crawly critter I swallow/breath in during exercise
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autumnblade75 wrote: »
For those of you who wanted a photo - the top of the head was hitting the ceiling when he was fully inflated, so I'm thinking my hubby was a little early taking the picture... That's why I can't test running on the treadmill. I should just suck it up and give the neighbors something to talk about. I do have a race coming up on Sunday.
https://www.facebook.com/groups/349465372774/permalink/10153771107187775/
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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
3/22 – 5.58 easy
3/23 – 9.16 warm up, speed work, cool down
3/24 – rest day
3/25 – 21.70 paced run + solo miles
3/26 – 3.86 easy
3/27 – rest day
3/28 – 12.10 warm up, Yasso 800s, cool down
3/29 – 7.05 easy
March total to date – 205.50
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 – There is a group run this evening that will come in between 6.5 and 7 miles. I thought about that. If it comes in short, I could easily add a half mile to get my 7. Then I thought about the conversation with @lporter229 and the fact that this group tends to accellerate and finish the run around my MP. Decided to run solo from home and keep it easy. This decision was made easier by nice weather this afternoon, 48º F (9º C) with 8 mph NNW wind and bright sunshine.
Set out to run a standard 7.2 mile route with some interesting hills. A couple miles in, I thought about the conversation with @lporter229 again. The hay is in the barn. I'm not going to get any more fit to run hills than I already am. So after the second hill, I took the turn to go home early, and ran some extra distance around my neighborhood in a relatively flat area.
It turned out to be pretty natural to just run easy by feel. Aside from a slower first mile, I ran fairly even splits: 8:12, 7:52, 7:49, 7:50, 7:46, 7:52, and 7:54. Total distance of 7.05 miles in 55:36 was an average pace of 7:53, close enough to each of the mile splits from mile 2 through 7. Didn't even run a stride from the Garmin 7 mile tick to my driveway.
Look at the data. 3:29 in HR Zone 2, apparently on those 2 hills. 47:54 in HR Zone 1. That leave 4:13 in Zone Zero. I spent a lot of time just enjoying the day and reminding myself that tomorrow's workout will be hard enough that I don't need to work hard today.
I will not hit my nominal mileage target for March. I will run 15 miles tomorrow, and close out the month around 220 miles out of a 225 goal. That's closer than I thought I'd be when I saw that I'd lost 16 to 18 miles to the snow a couple weeks ago; but I didn't lose as many as I expected to travel. Yes, I could easily run 20 miles in the next 2 days; but it's more important to honor the rest day on Friday and have the miles left for Saturday.
I really appreciate all the recent discussion around not doing too much. Thinking out the "why" and writing some of it down has helped me be smarter about my own training and not push harder. The way easy running felt really good today is an indicator that I'm perhaps a bit more beat up by training than I thought. That's okay. I don't have very much hard work left in the training plan, and the mileage steps down quite a bit next week. I'm sure holding discipline of not going out too fast will be more of a challenge in Hopkinton than feeling beat up will be.
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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3/29 - (3.5mi) Ran a mtn. 1,220ft vertical gain. Slamming a pizza right now and then running again in a couple hours for the double! Feeling better than ever. ** 26.3mi remain ** Just a Mary away!
3/22 - (10.1mi) 5k TM hill tempo @ 3%inc, 7mi E
3/24 - (6mi) Slow/easy + heat tolerance, 8:40/mi
3/25 - (10mi) 3,074ft vert, 14:34/mi
3/26 - (13.6mi) LSD 8:49/mi
3/27 - (7.2mi) 2,162ft vert, 14:41/mi
3/28 - (5.5mi) 4mi @ 7:33, 1.5mi C @ 8:44
3/28 - (13.1mi) 4,068ft vert (Daily T: 18.6mi)
3/29 - (3.5mi) 1,220ft vert
Total: 123.7/150mi9 -
WK: 3/27/17 - 4/2/17
M - 12 m. 9:55 pace.
T - 10 m. 9:33 pace.
W - 8.1 m. 9:35 pace.
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Total -3 -
Goal: 50 miles
MTD: 58.29
116% of goal
3/1 - 5.48
3/2 - circuit training
3/3 - 4.02
3/4-5 rest
3/6 - 3.1
3/7 - circuit training
3/8 - 4.25
3/9 - rest
3/10 - 6.05
3/11-12 rest
3/13 - 5.19
3/14 - circuit training
3/15 - 4.22
3/16 - rest
3/17 - 5.16
3/18-19 rest
3/20 - 4.24
3/21 - circuit training
3/22 - 5.8
3/23 - circuit training
3/24 - 5.32
3/25-26 rest
3/27 - front row in the pit at the concert gave me a killer workout. Lol
3/28 - rest due to exhaustion from concert
3/29 - 5.46 first ever 530AM run. Thinking about making it a regular thing for wednesdays.3 -
BeeerRunner wrote: »Ok, I finally posted a marathon race report complete with bloody pictures and all. Here's the link, but just a warning that it's long.
http://community.myfitnesspal.com/en/discussion/comment/39195141/#Comment_39195141
Love your race report! Definitely bad *kitten* winner!2 -
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!
23---4.02 run
25---2.92 walk
29---4.29 run/walk/gravy
36.99/31
RACES!!!
XTERRA Rock Dallas Trail Run (HM at night) May 27
XTERRA Jurassic Trail Run (HM at night) Jul 84 -
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
3/23-4.12 miles(hills)
3/24-4.13 miles(not so easy run)
3/25-2.68 miles(rain cut it short)
3/27-3.2 miles
3/28-1 mile(treadmill working on my 10 minute mile)
3/29-4.71 miles(hills)
I doubted that I could make 50 miles this month. I guess that I can. Next month, I know what my goal will be.
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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@autumnblade75 -Holy f**k, that is awesome!
@beerrunner-I already knew you were badass, but holy cow. Best race report ever!
@MNLittleFinn -Glad to see you back! Sounds like you are ready to start fresh and rested, which is probably exactly what you need! You are going to kill this thing!
And finally, @MobyCarp, after all of the advice you have given me (and others), I am glad that my Boston woes/crazy nerves/freak out dilemma was able to, albeit ironic, help you out today!6 -
Welcome back @MNLittleFinn!
@_nikkiwolf_ I now feel like I should be tracking every bug, lick and taste
Loving all the Boston conversations! Meanwhile I ran just under 19k with a forty of rum in my pack tonight because my husband asked me to stop at the liquor store and who doesn't love resistance on hills? Haha! Made goal by the skin of my teeth this month, gotta pump up the jam in April.
March 1- 15km
March 2- 18km
March 3- 15km
March 4- 22km
March 5- 13km
March 6- Rest
March 7- 16km
March 8- 13.7km
March 9- 1.6km (RIP Treadmill )
March 10 & 11 - Snowing/Most Depressing Days Ever
March 12- 11.1km
March 13- 11.1km
March 14 to 17- Husband OOT
March 18- 7km
March 19- 9km
March 20- 7km
March 21- 11.1km
March 22- 18.4km
March 23- 6km
March 26- 14km
March 27- 13.4km
March 28- 9km
March 29- 18.7
250.1/250km
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3/29 - Daily Double! (9mi) Easy run with surges. Paces: 9:24 - 6:16/mi. (8:28/mi avg), minimal vertical gain: 311ft. Felt great! ** 17.3mi remain **
3/22 - (10.1mi) 5k TM hill tempo @ 3%inc, 7mi E
3/24 - (6mi) Slow/easy + heat tolerance, 8:40/mi
3/25 - (10mi) 3,074ft vert, 14:34/mi
3/26 - (13.6mi) LSD 8:49/mi
3/27 - (7.2mi) 2,162ft vert, 14:41/mi
3/28 - (5.5mi) 4mi @ 7:33, 1.5mi C @ 8:44
3/28 - (13.1mi) 4,068ft vert (Daily T: 18.6mi)
3/29 - (3.5mi) 1,220ft vert
3/29 - (9mi) easy w surges. 8:28/mi, 311ft
Total: 132.7/150mi6
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