March 2017 Running Challenge
Replies
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@RespectTheKitty - Hugs to you. Sending thoughts of wellness in your direction.
@JessicaMcB- That is unreal. I can't imagine that somebody would do such a thing. Please be careful out there.
@Orphia Woo hoo! That's quite a great accomplishment...congrats!
@ariceroni - I love the outfits. So cool that your mom did that with you. And congrats on a fantastic run!
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@JessicaMcB - So much about that is wrong. I hope she and her baby are OK. So hard to believe the "blame the victim" mentality so many have toward women.
@Orphia - Wow! That's fantastic!
@MobyCarp - Interesting about switching to light shoes as a way to force yourself into correcting your form. Count me intrigued and considering that.2 -
@JessicaMcB -
I've been following the discussion of barefoot and minimalist running with some interest. I wear light weight but not minimalist road shoes (Saucony Kinvaras) and found that cross country spikes (Saucony Kilkennys) are even lighter. Where I came from: As a new runner, the local Fleet Feet put me into Brooks Adrenalines. These are heavy by my current standards, and they have a 12 or 13 mm heel drop. I had some foot injury issues, and one thing the PT mentioned was that my weak hip abductors made it hard for me to control my foot strike, so I was messing up my foot. Fixed the weak hip abductors, and started focusing on form.
Yes- Fleet Feet put me into Adrenalines too back when...They feel like giant heavy boats on my feet compared to my usual shoes and my form in them bothers my knees.
If you do any trail running in harder terrain or where there are thorns and find your shoes falling apart, trade in the Kilkenny's for Brooks Mach. (I started with Kilkenny's since they were known to be on the wider side for XC shoes - I have wide feet that won't fit in most XC shoes - and they fell apart ridiculously quickly..ripped and some of the spike housings would loosen and come out. The Brooks Mach shoes fit my wide feet amazingly well and have taken quite a beating - I've actually had to replace the spikes several times, which is something I never came close to getting the chance to do in the Kilkenny's.1 -
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
March total to date – 160.79
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 Yesterday's notes – The assignment was 2 miles easy, 4 x 1000 at I (as in "interval") pace with same time recovery, 4 x 400 at R (as in "repeat") pace with 3 minutes recovery, 2 miles easy. After Tuesday's hard workout, I anticipated toning this down a bit. Coach said he backed off to the 10K training workout, 3 x 1 mile at T (as in "threshold") with 1 mile easy between. I opted to run with a couple of slightly slower guys, so the 1000s wouldn't be my true I pace. 1 and 3 turned out to be about my half marathon pace, 2 turned out to be about my T pace. I would normally take recovery as an easy jog; these guys took it standing around. OTOH, we didn't have a good measured 1000m without elevation change, and we wanted flat. So our 1000 interval was on the flat path. around Cobb's Hill reservoir, with a sign that says it's 0.69 miles measured at the middle of the path. I ran on the outside, and Garmin reported 0.70 miles for each interval. Call it 1100 meters. By the 4th interval, I was feeling the need for a restroom, so I ran that one closer to my I pace, a bit faster than T. Then my "recovery" was a jog down the hill to find the port-a-pot or a clump of trees, whichever came first, and back up.
I tried to run the 4 x 400 at R at my honest R pace, and took my recovery walking the full 3 minutes. Again, we had no clearly marked 400; so we ran till the Garmin said 0.25 miles. That means the distance won't be terribly precise, but it's close enough. I would have been happy with 85 second 400s for R on the indoor track earlier this season; my actual times were 82, 81, 84, and 84 seconds. That's really good for me, but part of it was that I didn't run the first part of the workout as hard as scheduled. After that, I ran my cool down with one of the other guys, just to keep myself slower than normal.
Rest day today. I could do an easy run, but rest is appropriate and fits my schedule pretty well. I've got 20-22 miles on the schedule for Saturday, which will be my last really long run before Boston and cap my last peak mileage week. From Sunday on out, it's step down the mileage to race day.
In other news, I've tentatively committed to the James Joyce Ramble, a.k.a. USATF Masters 10K Championship, on April 30 in Dedham, MA. I can back out if recovery from Boston doesn't go well enough to let me run a 10K two weeks later, and I'll have plenty of team mates telling me not to push myself hard that soon. I'll see how that goes.
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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@WhatMeRunning I didn't read a word of it.
@JessicaMcB that is just so messed up, both the incident and the blaming the victim!
@Orphia totally fabulous run!
@girlinahat I was just listening to a podcast which talked about a frequent cause of getting up in the middle of the night around that time. They were interviewing Dr. Phil Maffetone and he says he sees it frequently. It had to do with the body releasing high levels of the stress hormone cortisol at night, when the level should be low. If you're interested, read this article about overtraining, particularly the "Stage 2" section. I agree wholeheartedly about the importance of form and injury prevention particularly for longer distances. I don't think I'll become a barefoot runner (I have the same concerns as @MobyCarp ), but I do see myself replacing my high drop, high cushioned shoes with more minimalist shoes as I wear out what I have. I'm too cheap to just get rid of the 5 pair of road shoes I have now.
@Stoshew71 thanks! It was a very close, competitive first half! I've seen the Jayhawk games play out like that many times this season. They start out with cold shooting, the opponent is able to stay close or get a lead, then early in the second half the Jayhawks find their shot, figure out how to stop the opponent's shooters, and away they go!1 -
I read an article recently that stated that it can take an experience runner anywhere from 6 months to 2 years to effectively transition from 12mm drop shoes to 0-4mm drop. I think the longer you have been running in the higher drop shoes, the harder it becomes. Unfortunately, the article did not give any advice on how best to do this. I have been running in Asics Kayanos for at least the past 10 years, and other similar shoes for almost 10 more. I bought a pair of Saucony Kinvarnas a few years back and man were they rough! I love the light weight, but oh my gosh, I feel like I have duck feet flapping around on the bottom of my legs! I think I need to try and run in them a little bit each week and see if it gets easier.0
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I'm breathing a little easier after last night's run. As a runner does, I had visions of a long term injury when I hurt my calf Sunday, but after feeling the improvement after Tuesdays' and last night's run, I'm feeling much more optimistic.
5.4 miles last night, in my high drop, high cushioned ASICS Gel Nimbus shoes. I kept the pace about a minute slower per mile, the stride short, and tried to run like I was wearing my minimalist Merrells'. It felt like it worked. I felt lighter on my feet...springier even...as it should. I've read that natural form running (barefoot-like) allows you to store more energy in your Achilles and plantar facia, much like springs, and use that energy on the push-off, and it felt that way. Maybe it was all in my head.
The important thing, though, is that there was ZERO pain or discomfort for the first 4+ miles. Somewhere around the 3+ mile mark my feet started getting sore from the new running form, which is to be expected, so I went back to the old form for the rest of the run, and eventually a slight discomfort came back.
I'm encouraged. I had a 30 mile trail run planned for tomorrow but I think I'm going to run gravel roads instead. There's a spot nearby where I park at an intersection and run out & backs in all directions and can easily stop if or when my calf acts up. I have a 17 mile trail race coming up in two weeks which I want to be able to run as a full training run, not as a rehab run.
Between the skipped runs when my son was home from college, and the skipped & shortened runs from this calf, it's safe to say I won't make either my trail mile goal or my overall mile goal.
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@girlinahat I was just listening to a podcast which talked about a frequent cause of getting up in the middle of the night around that time. They were interviewing Dr. Phil Maffetone and he says he sees it frequently. It had to do with the body releasing high levels of the stress hormone cortisol at night, when the level should be low. If you're interested, read this article about overtraining, particularly the "Stage 2" section.
@girlinahat here's another good article about getting up in the middle of the night, and sleep as it pertains to training:
http://sock-doc.com/cortisol-and-sleep/
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I'm not interested in barefoot running myself, but I did like a pair of 4mm drop trail shoes I purchased. I am keen on getting a pair of zero drop Altras, but right now I have about a dozen running shoes with plenty of mileage to burn before I'm going there.
But it will happen. Might not be until next year though0 -
In regards to the 0 drop, minimalist, barefoot running discussion, Born to Run is an excellent read that discusses the topic.
My 1st pair of shoes were an 8mm drop. I read that book, and wanted to decrease so I went to the Kinvaras from there, which were a 4mm drop. Then down to 0 drop. It was a pretty easy transition for me, but I hadn't been running long. I will say the 1st day of 0 drop shoes didn't result in immediate love. The 2nd day was great though. Right now I have Altras and both my road and trail shoes are pretty cushioned. Not Hoka type cushioned. I do want to try a road shoe with less cushioning. However, I do not really have a desire to feel rocks underneath my tender feet when running trails. Ouch!
I've tried barefoot running just around the house and a tad on my street. The grass in Texas is drought resistant so it's not soft at all. There are also fire ant beds and stickers that keep me from trying to run in the grass.1 -
3/1 - cross-training - strength training
3/2 - 7 mile general aerobic run (Holy wind Batman!)
3/3 - 8 mile general aerobic run
3/4 - cross-training - zumba
3/5 - 11 mile long run
3/6 - rest
3/7 - 5 mile general aerobic run w/6x :12 sec (gentle) uphills
3/8 - rest - sick
3/9 - 4 miles - still sick
3/10 - cross-training - strength training
3/11 - cross-trainng - zumba
3/12 - 6 mile dreadmill run - only 2 coughing bouts and 3 tissues used
3/13 - cross-training - strength training
3/14 - shoveling
3/15 - 5 mile dreadmill run
3/16 - 7 miles (huzzah, finally a decent distance again!)
3/17 - 8 miles
3/18 - cross-training - zumba
3/19 - 12 mile long run
3/20 - rest
3/21 - 7 mile dreadmill run
3/22 - 8 mile general aerobic run - Holy. Wind. Batman.
3/23 - cross-training - zumba
3/24 - 9 mile weekday endurance run - I may never be warm again: poorly dressed in the rain
March Total: 97/145
305 miles/2,017 miles - goal for the year
I can't believe I have 9-mile long weekday runs now, lol. And omg, this is the worst I've ever screwed up weather conditions and attire. I accidentally packed my non-waterproof jacket instead of my waterproof one. The rain started just about 1 mile into my run. So for 8 of my 9 miles, I got absolutely soaked through, wearing just my non-waterproof jacket with a t-shirt underneath, in 42°F temps, with a damn headwind on the way back. At least I had my hat to keep the water out of my eyes. This was truly one of those mind over matter runs. Everything on me was cold, and it took me forever to change afterwards because my hands were literally stiff from being cold. I still have my coat on at my desk at work, lol. BUT, the miles got done!!! Victory!!!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
23/03 4.51 miles
24/03 4.41 miles
I might up my goal to 70 miles tomorrow, maybe a bit optimistic but sure what's there to lose.
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01/03 4.17
02/03 Rest
03/03 3.09
04/03 Rest
05/03 7.50
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
16/03 Rest
17/03 3.21
18/03 Rest
19/03 6.39
20/03 Rest
21/03 Rest
22/03 5.30
23/03 Rest
24/03 3.26
Total 53.51/70 target
Came down with a very heavy cold today. Praying it doesn't hit my chest.3 -
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
16/03 Rest
17/03 2.90
18/03 Rest
19/03 5.67
20/03 Rest
21/03 Rest
22/03 4.71
23/03 Rest
24/03 2.89
Total 48.42/60target
Run felt good this morning, it was a quick one before work. I felt quicker than the same time last week but I was slower JUST3 -
@Orphia That is an awesome run. It really is inspirational to read2
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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)
Today was supposed to be an easy 3 miles. My coworker was in the gym so I ran with him. I had to use my inhaler twice. Heaven help me. On the plus side, I got goals now. I can do a sub 10.
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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3/24 - Very easy/relaxed 6mi (8:40/mi) in the hottest heat of the day. Building up the tolerance. New shoes! Adidas Boston 6 (10mm drop) LOVE them! I feel the boost haha. So... Tomorrow will be similar or I'll run up a mtn. We'll see. Hope everyone's training is going well!
3/22 - (10.1mi) 5k TM hill tempo @ 3%inc, 7mi E
3/24 - (6mi) Slow/easy + heat tolerance, 8:40/mi
Total: 70.8/150mi9 -
Goal: 50 miles
MTD: 52.83
105% 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
Met my 2nd goal! I am going to a concert on Monday so no running then but it could be possible to get in another 10 miles for the month on Wednesday and Friday.8 -
Date :::: Miles :::: March MTD (goal = 95)
03/01/17 :::: 2.3 :::: 2.3
03/02/17 :::: 6.7 :::: 9.0
03/03/17 :::: 5.1 :::: 14.1
03/04/17 :::: 3.1 :::: 17.2
03/05/17 :::: 2.6 :::: 19.9
03/06/17 :::: 4.4 :::: 24.2
03/07/17 :::: 0.0 :::: 24.2
03/08/17 :::: 2.7 :::: 26.9
03/09/17 :::: 2.6 :::: 29.5
03/10/17 :::: 3.5 :::: 33.0
03/11/17 :::: 2.7 :::: 35.7
03/12/17 :::: 7.7 :::: 43.4
03/13/17 :::: 2.6 :::: 46.0
03/14/17 :::: 5.0 :::: 51.0
03/15/17 :::: 3.5 :::: 54.4
03/16/17 :::: 0.0 :::: 54.4
03/17/17 :::: 0.0 :::: 54.4
03/18/17 :::: 7.4 :::: 61.8
03/19/17 :::: 4.0 :::: 65.9
03/20/17 :::: 2.8 :::: 68.6
03/21/17 :::: 0.0 :::: 68.6
03/22/17 :::: 2.6 :::: 71.2
03/23/17 :::: 2.7 :::: 73.9
03/24/17 :::: 2.7 :::: 76.5
Same treadmill run as yesterday I guess! I was hoping to last a bit longer but my audiobook was not interesting enough and the dreadmill was sucking the life out of me. I should have run outside because it wasn't actually raining as forecast - but I didn't have the right clothes with me for outside running. I'm going to try to play beat the rain all weekend if I can.
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KatieJane83 wrote: »I can't believe I have 9-mile long weekday runs now, lol. And omg, this is the worst I've ever screwed up weather conditions and attire. I accidentally packed my non-waterproof jacket instead of my waterproof one. The rain started just about 1 mile into my run. So for 8 of my 9 miles, I got absolutely soaked through, wearing just my non-waterproof jacket with a t-shirt underneath, in 42°F temps, with a damn headwind on the way back. At least I had my hat to keep the water out of my eyes. This was truly one of those mind over matter runs. Everything on me was cold, and it took me forever to change afterwards because my hands were literally stiff from being cold. I still have my coat on at my desk at work, lol. BUT, the miles got done!!! Victory!!!
You're coming over to the dark side. Before you know it, anything less than 6 miles won't be worth messing with.4
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