March 2017 Running Challenge
Replies
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March 1 2.13miles
Total 2.13/37.81
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RespectTheKitty wrote: »Got a question:
This past weekend, a very dear friend of mine passed away due to complications from ALS. He was only 44, same age as I am. I would like to find a race that supports ALS awareness, research, etc. Does anyone know of any such race, preferably in or close to the Chicago area?
http://events.lesturnerals.org/site/TR/Events/General?fr_id=1172&pg=entry0 -
01/03 3.52 miles
02/03 5.02 miles - probably wouldn't gone that far except my son was with me on his bike and wanted to watch a 400m cargo boat from the Bahamas pass by.
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3/1 - cross-training - strength training
3/2 - 7 mile general aerobic run (Holy wind Batman!)
Total: 7/145
215 miles/2,017 miles - goal for the year
I feel like we're in a Runners Anonymous meeting, lol. Hello, my name is Katie, and I also run my 'easy' runs too fast.
But seriously, I'm loving all this pacing/bonking/fueling/science talk, it's a lot of great info that I'm filing away for when I start my first marathon training plan in July. You peeps are all awesome!
Today: Holy High Wind Warning run Batman! Winds were a good 15-25 mph, gusting to over 40. The good(?) news was that the wind was oscillating around a headwind, diagonal head/cross wind, and crosswind on my way out, so that it was mainly a tailwind, sometimes crosswind on my way back in. Of course, the preponderance of uphill sections lie on the outbound part of my route, so that wind just made the hills extra challenging, lol. I also wondered for a minute when I started out why my legs felt so tired, since I didn't run yesterday. But then I remembered that I did deadlifts, leg extensions, and weighted calf raises during my strength training session last night. D'oh! Oh well, good practice for running on tired legs. I am so happy though, that I've really been committed to getting back to lifting. It's nice feeling strong, and like I'm helping to ward off the potential for injury as I continue to build my mileage.
3/11 - Bill Fortune 10k
4/9 - JFK Runway 5k
4/29 - Run for the Wild 5k (through the Bronx Zoo)
5/14 - Tinkerbell HM (Disneyland)
6/4 - GW Bridge Challenge 10k
6/10 - NYRR New York Mini 10k
6/25 - Bay of Fundy HM
7/ 8 - Women’s Distance Festival 5k
9/10 - S. Nyack 10 Miler (registration not open yet)
11/9 - Philadelphia Marathon (registration opens 4/1)
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Activity induced hypoglycemia.0 -
Activity induced hypoglycemia.
Awesome. sorry for picking on you. I saw an opening to talk about bonking and just "ran" with it. *ba da dum*
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So, I was finally "smart" and plugged the from my last 15 mile run into the McMillan pace calculator and holy *kitten*, I've been running WAY too fast, if it's output is at all correct. it gave a E range of 9:48-10:42! I've been at least 15 sec/mile faster than that on average. I definitely need to slow down....not that I didn't know that, but another source of verification is always nice.
I had used my 5k PR time for pace before, but I figured that putting in the pace from my distance PR would be a much better indicator.
Thanks again all, for helping me have my "intervention"
Edit: Side note, using that 15 mile time, the calculator estimates a race time of ~4:21:00, (9:57 pace) interesting to see.2 -
Activity induced hypoglycemia.
Does anyone else also use this when talking about significant energy loss due to electrolyte depletion? Or am I the only one...0 -
MNLittleFinn wrote: »So, I was finally "smart" and plugged the from my last 15 mile run into the McMillan pace calculator and holy *kitten*, I've been running WAY too fast, if it's output is at all correct. it gave a E range of 9:48-10:42! I've been at least 15 sec/mile faster than that on average. I definitely need to slow down....not that I didn't know that, but another source of verification is always nice.
I had used my 5k PR time for pace before, but I figured that putting in the pace from my distance PR would be a much better indicator.
Thanks again all, for helping me have my "intervention"
Edit: Side note, using that 15 mile time, the calculator estimates a race time of ~4:21:00, (9:57 pace) interesting to see.
If you're a bit of a numbers junkie like I am, you might also enjoy the Daniels' Training Tables. I had downloaded it ages ago, but only just plugged in some numbers today. So many metrics!
lol. All the way down to predicting how different weights and different temperatures will impact your times. It even includes the McMillan and Joe Friel approximations as comparisons. electricblues.com/html/runpro.html 2 -
@KatieJane83 I have it..... so many numbers, so much fun...3
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1.53 miles in today
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@MobyCarp your remarks on HR got me thinking. On my 2 15 mile runs, I was averaging ~165 HR. I'm pretty sure I could sustain that another while, but I really should be keeping my average HR at and under 155. Thanks for the HR info, it was cool to read0
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@MobyCarp @Stoshew71 @BeeerRunner @lporter229
The discussion on marathon training is SO helpful! Cheers to @MNLittleFinn for kicking it off.
I'm building miles, and aiming to increase from January's 27 km to a 30 km later this month, so should I stop running Saturday's 5K parkrun at speed?
ETA: parkrun is the only speed work I usually do. I've run 351 km (218 miles) so far this year.0 -
3/1 - 3.5 mi.
3/2 - 4.0 mi.
March total: 7.5/1000 -
1---Rest
2---3.07 run/walk WIN!
3.07/31
Maybe races
March 26th 2017 A2A 5k Ardmore, OK1 -
Activity induced hypoglycemia.
Awesome. sorry for picking on you. I saw an opening to talk about bonking and just "ran" with it. *ba da dum*
Eh hem... Nerd.
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Takes one to katie ow one
Activity induced hypoglycemia.
Awesome. sorry for picking on you. I saw an opening to talk about bonking and just "ran" with it. *ba da dum*
Eh hem... Nerd.1 -
@MobyCarp @Stoshew71 @BeeerRunner @lporter229
The discussion on marathon training is SO helpful! Cheers to @MNLittleFinn for kicking it off.
I'm building miles, and aiming to increase from January's 27 km to a 30 km later this month, so should I stop running Saturday's 5K parkrun at speed?
ETA: parkrun is the only speed work I usually do. I've run 351 km (218 miles) so far this year.
Glad my stubbornness and difficulty remembering advice is helping others3 -
Hey, I'm here. Not running much, but here.
45 miles seems like a workable March goal.
I spent the day clicking refresh a couple dozen times waiting to see if the NYC lottery would be kind. No such luck. I am now 0 for 6 on getting in by lottery!
I need to do some reflection and figure out why I would have been willing to get myself into marathon shape for NYC but cannot get fired up for any other fall 26.2.3 -
Date Miles MTD ------ ----- ------- Mar 02 4.6T 4.6
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Very interesting discussion on marathon training, fueling, pace, HR, etc. Bookmarking some of this information to refer back to later. You can add me to the list of someone who also runs their long runs too fast and that's definitely something I'm going to be working on as I build my miles back up.
@lporter229 Thanks for posting that video, it definitely got me a little choked up.
3/1: 2 miles run/walk
3/2: rest
Total: 2/60 miles
Today was a rest day for me, though I still got up early to get some PT exercises in.0 -
3/1 6.3r + 4.2w
3/2 7.25r + 4.5w + 1000m row
Total so far: 13.55r + 8.7w = 22.25 miles
In trying to come up with a way to work different muscle groups, I decided to give rowing a go. I think I will be incorporating this into my workouts a couple times a week.
My left big toe hurts, the same one that was having toenail issues before. I think I may have an ingrown. I have never experienced an ingrown toenail before, though, so I'm not sure what to do about it. Are ingrown toenails a thing for runners, or am I just special?0 -
@lporter229 That should be on a T-Shirt.lporter229 wrote: »learn the value of good advice by not heeding it!
5km shorty along the Riverbank trails. I just struggled all the way. Usually if I am struggling I push through it by the 2km mark and then get in LSR Cruise mode, not tonight. So when I was going past the cul-de-sac cut off for my house I called it a day and walked home as a cool down and stretch. A short run is better than couch surfing.
03/01 7.0 km –7.0km –133.0 km – YTD 187.55
03/02 5.0 km –12.0km –128.0 km – YTD 192.55
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@MobyCarp @Stoshew71 @BeeerRunner @lporter229
The discussion on marathon training is SO helpful! Cheers to @MNLittleFinn for kicking it off.
I'm building miles, and aiming to increase from January's 27 km to a 30 km later this month, so should I stop running Saturday's 5K parkrun at speed?
ETA: parkrun is the only speed work I usually do. I've run 351 km (218 miles) so far this year.
A fast 5K once a week isn't going to hurt you. Running all your runs fast and none of them easy will.2 -
Also wanted to ask if anybody has recommendations for over the counter orthotics for extra support for over pronation? My PT mentioned it was something I could give a try if I wanted to, but it didn't sound like something that was vital. She said something inexpensive that I could get at a drug store or Walmart would probably work, but I stood at the store staring at them for 20 minutes yesterday before leaving with nothing. Anybody use some that they like?0
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March Running Totals (miles)
3/1 – 7.32 easy with hills
3/2 – 13.10 long intervals
March total to date – 20.42
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 I ran 13 miles on an indoor track. It was not a long run. It was an interval workout. The long run will be Saturday, and it will be longer and slower.
The assignment today was 2 miles easy; 2 x (4 miles at MP, 1 mile at T); 1 mile easy. With the discussion of pace control fresh in everyone's mind, I'll say that I'm targeting easy between 7:45 and 8:15 per mile, MP at 7:30 per mile, and T on the track at 6:30 to 6:40 per mile.
Had to run this one on the upper track. It's not as nice as the standard track that was being cleaned up after a non-athletic event from yesterday, and there is some uncertainty about distance. It looks like a 200m track. There's a sign that says it's 8 laps to the mile. Coach tells me an honest 200m is one pole short of a full lap of the track, which would make 1600m about 7.75 laps and make 8 laps more than a mile. For a workout like this, I simply count 8 laps as a mile and call it close enough. Garmin, going by cadence, called it 13.10 miles; but I lapped the watch every 8 track laps, and Garmin had those distances ranging from 0.97 to 1.05 miles. So I can't really trust the fine detail in the Garmin distance without GPS.
Results: My mile splits came in as follows:
Easy 8:00, 7:52
MP 7:24, 7:22, 7:23, 7:21
T 6:41
MP 7:18, 7:18, 7:20, 7:21
T 6:46
Easy 8:17
The T intervals were truly lactic threshold effort. So either I'm a little off today, or the track is a little long. Which means I'm running the MP a bit faster than target, what a surprise. Part of that is a mental game, deliberately picking a slower target MP so that when I go faster I'm not killing myself. I notice that this type of workout is much easier this training cycle with a 7:30 target MP than it was last year when I targeted a 7:15 MP. 7:15 turned out to be too aggressive on race day. FWIW, depending on where I think my real T pace is the standard calculations think I can run MP anywhere from 6:56 to 7:09. I disagree.
And of course it's quite normal for my easy pace after running the speed intervals to be a bit slower than my easy pace when I'm fresh.
Average HR for the workout, 139. Max HR, 158. Definitely out of the range for an easy run, but this one wasn't supposed to be easy. When I looked at my HR during the MP intervals, I saw pretty consistent numbers from 140 to 142. Not terrible, but higher than it should be for easy. That's the difference between easy and MP.
Rest day tomorrow. Long run Saturday, outdoors, with a forecast of winter weather conditions. Should be fun.
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)
March 18, 2017 USATF Masters 8K Championship (Virginia Beach, VA)
April 17, 2017 Boston Marathon (Hopkinton, MA)
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March goal: lose (another)3lbs
3/1 2.54 + core/strength training
3/2 3.20
Total: 5.74
Ticker is my goal for 2017 and progress to date:
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@MNLittleFinn just prompting all the good marathon convos today! Glad to hear
you spotted your pacing issue! What were you aiming to run it in?
My treadmill needing to be lubed every 150 miles (1-2 times a month) is really starting to tick me off -_-
March 1- 15km
March 2- 18km
33/250km1 -
3/2: Howdy! Was away last month in Hawaii. Ran there. But I'll do 150mi for March. Rest day today. 15mi hard tempo cycle in 49:20
3/1: 3mi med @ 7:50/mi.
Splits: 8:13, 7:33, 7:44
Total: 3/150mi
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