March 2017 Running Challenge
Replies
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BeeerRunner wrote: »
I have to say this is the first week where I am finally feeling back to my old self while running. Yay! Did a really great trail run today with 834’ in elevation gain. I was wore out by the end. The weather was absolutely perfect. It was sunny, in the low 50s at the start and warmed up to mid 60's by the end. There was a nice cool breeze too. Most of the trees have sprouted their leaves for the spring so it's much prettier (and shadier) again.
After reading how some of you try to do long runs without fuel, I decided that's something I want to start doing. I did read that you should gradually wean yourself down. So, I did bring a gel with me, but wanted to hold off on taking it as long as possible. In a normal training long run, I take them about every 45 minutes. If it's a shorter long run like today, Well, I lasted about 1 hr 20 minutes. Then, I started to get a bit light headed so I ate my gel and all was good.
Also, I booked my flight to Milwaukee for the Lakefront Marathon!! I had airline miles to use, so I only paid $11.20 for the ticket. Yay!! It's also my birthday weekend which kind of stinks because I won't be able to go out and enjoy beers with my friends back home. Oh well, hoping I can BQ for my birthday instead! Lol!
Steal on the ticket!!! And good luck with the BQ. We have a race here in the spring (tomorrow), I had no idea it was a BQ. I was talking to the race director today and last year they had 18 runners qualify. Probably 100-150 marathoners.
I ran the OKC Memorial Marathon (half) last year. It was a high energy race, it's a BQ too. Both races are spring and driving distance.
@Elise4270 There's no way I can be marathon ready again by this spring, but we should try to race it together next year...maybe a shorter distance than the marathon, depending if I do the Cowtown again. Also, it'll be easier to BQ if I wait until fall because it will be for the 2019 Boston Marathon, and I'll be in the next age bracket, and that time is well within my grasp.0 -
26/03 - 6.2 miles - darn, this was supposed to be a 3 mile recovery run, as I was a bit stiff from yesterday. Gorgeous weather, perfect pace and HR, and a perfect start to the F1 season decided different, 6.2 miles, avg pace 8:45. and felt I could go forever ... looks like I am getting there - 5 weeks till my first HM, am counting
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
• 25/03 - TM Half Marathon (plugged in the MK HM route - attempt 2 ) - 1:53:53
Coming up:
• 01/05 - Milton Keynes HM
• 18/06 - Run-Bedford-Run - 10K
• 02/09 - Bedford HM
• 24/09 - Windsor HM
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Date Miles today - Miles for March
3/1 5 miles - 5
3/2 10 miles - 15
3/3 3.1 miles - 18.1
3/4 20 miles - 38.1
3/5 REST DAY
3/6 7 miles - 45.1
3/7 7 miles - 52.1
3/8 REST DAY
3/9 7 miles - 59.1
3/10 REST DAY
3/11 14 miles - 73.1
3/12 REST DAY
3/13 10 miles - 83.1
3/14 10 miles - 93.1
3/15 REST DAY
3/16 10 miles - 103.1
3/17 3.1 miles - 106.2
3/18 18 miles - 124.2
3/19 REST DAY
3/20 10 miles - 134.2
3/21 10 miles - 144.2
3/22 6.2 miles - 150.4
3/23 10 miles - 160.4
3/24 3.1 miles - 163.5
3/25 20 miles - 183.5
3/26 REST DAY
Upcoming races:
UAH 8K - 3/6 <<< 34:33 3 in AG
Oak Barrel HM - 4/2 <<<< 1:38:00 3 in AG
Bridge Street HM - 4/10 <<< 1:36:33 3 in AG
PEO-AVN Team Day 5K - 5/4 <<< 19:10 (2.9 mi) 1 in AG 5 OA
Cotton Row Run 10K - 5/30 << 44:57 PR
Firecracker Chase 10.2 miler 6/25 << 1:20:22 1 in AG & 15 OA
Huntsville Half Marathon - 11/12 << 1:35:55 2 in AG & 25 OA
Rocket City Marathon - 12/10 << 2:44:41
Elkmont Hound Dog Half (unofficial) - 1/21 << 1:46:48 2 OA
Elkmont Hound Dog Half (rescheduled) - 2/18 << 1:41:04 1 in AG & 24 OA
Kentucky Derby Marathon - 4/29
I got distracted yesterday and never put down my 20 miles in here.
It's going to be the last week of the month and I am behind in miles, and this week was supposed to be a cutback week. I feel pretty decent this morning so I may not cut back that much.
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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
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
25/03 Rest
26/03 10.30
Total 58.72/60target
Beautiful day for a run in the North East of England. Lovely blue skies, no wind at all and 11 degrees5 -
Milan, I'm done. About 21miles as planned, could have done more but my muscle was not bothering me too much, so i preferred to not wake the sleeping dog up. I'm ready mentally, my back is ok, the only.problem is that muscle, let's see what happens on Sunday.
Went out really late and roads were desert, very relaxed long run. Now it's 3 pm, better to make and have lunch before i eat my shoes. Then a mega gelato.
Tomorrow recovery flat 50 km bike ride. I played with a go pro and quality of video is astonishing. Anyone suggest a way to carry it during the marathon? No way I'm going to wear a chest strap, was thinking to use a wrist mount and then use it when i want, battery last 2h and i think I'll need at least 4 hours to finish the race7 -
Made the 4 mile easy run this morning with no issues. Legs were creaky at first but loosened up about 1/3 mile in. My endurance was noticably greater today with my HR taking longer to hit a walking point. I kept finding myself looking at my Garmin when I knew I should be near a high HR alert but it remained a few points under and rose slower. That was both exciting and frustrating Should be an interesting run tomorrow when I'm fully recovered.
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
3/16 - 2 miles
3/17 - rest
3/18 - 3 miles
3/19 - 3 miles
3/20 - 3 miles
3/21 - 3miles
3/22 - 3 miles
3/23 - 3 miles
3/24 - rest
3/25 - 10 miles
3/26 - 4 miles
56.5 of 38 miles total
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Skipped group run yesterday due to lack or transportation (I did get a call last night saying it was ready). Still got solo miles in. Wind was ridiculous.4
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Been coming up short of my 150mi mark a couple times now. Traveling and resting lol. Not happening this time. Going to be tough, but 70 remaining miles are about to be grinded out in 6 days Attention legs! Get ready.6
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Hi all!
Aim: 120k
3/2: 1.5k -warmup for strenght training-
3/3: 11.6k -5.49 min/km-
3/4: 4.4k -wu and cd for strength training-
3/5: 10.7k -Perfect trail, a little bit tired at the end-
3/8: 6.5k -easy incline-
3/9: 8k -treadmill, intervals-
3/11: 6k -last shake out before race-
3/12: 13k -Trail Race-
3/14: 5k -cool down from race and from strength training-
3/15: 4k -cool down-
3/16: 6.2k -empty stomach early morning run-
3/20: 1.3k -walk/run at gym-
3/22: 2k -cool down from strength training-
3/23: 7.2k -soft ground, easy-
3/25: 10.1k -quad test, negative splits-
3/26: 12.5k -trail running-
Admiring spring with all its perfection!!
SUM: 110/120k
Take care and stay free of injuries!7 -
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!!!
Everything in this post screams bad @$$. Awesome!!!
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skippygirlsmom wrote: »@HonuNui thanks for checking on me. I'm still having pain on and off in my hip but my biggest issue is I'm just so busy at work that I haven't had time to breathe.
@skippygirlsmom
Missing you on here. I hope for a healed hip and less stress at work.Just gonna drop this here....
"The Real History of the Dreadmill"
OMG That was so hilarious.0 -
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
March total to date – 186.35
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 – Yesterday was the third and final maximum distance run of the training plan. After the first two, Sunday's assignment was a moderately long run training me to run on tired legs. Today's assignment was 30 minutes easy.
The mental games of taper have begun. Several times I told myself I could run 4 miles, it's not that much longer than 30 minutes. Or run 6 miles, because I feel so healthy. And so on. Then a fortunate thing happened.
After church this morning, I stopped at Subway for lunch. Ran into a non-runner I knew from a church I attended for a while in 2014. He asked if I was still running, and I found myself explaining what was left of the training cycle to Boston. Today's assignment is 30 minutes. "That won't be much for you, huh?" "It's going to feel like I haven't done anything."
Just explaining the concept of taper and why I restrict myself to fewer miles grounded me and quieted the testosterone voice in my head. I came home and saw that my porch thermometer said it was 56º F (13º C) out. I already knew the wind was not a major factor. Threw on a pair of shorts and my 2016 Boston Qualifier tee, and went out for my easy 30 minutes.
It didn't quite feel like I hadn't done anything. I did have to keep slowing myself down as I saw my pace creeping toward MP, but I got it done. Got back to my driveway with 10 seconds left, ran past to 30 minutes, and stopped the watch while I slowed to a walk. I worked up a very light sweat and felt like I'd don't a warm up.
Looked at the stats: 3.86 miles in 30:01, for an average pace of 7:47 per mile. Average HR 119, max HR 132. 2:12 in Zone 2, 21:56 in Zone 1, and by inference 5:53 in Zone Zero. Yep, it felt pretty easy. I'm pretty sure the 2 minutes in Zone 2 were on the small hill I put in the route.
Near month-end goal assessment: I won't hit my nominal mileage goal. I don't care. Stay healthy, check. Train well toward Boston, I'm in better shape right now than I was at the same point of the training cycle last year. Run Virginia Beach well, turned in a PR more than half a minute faster than I thought possible and stayed healthy. I'm very happy with my performance versus real goals right now.
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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Just lost a post. Don't see the one one nine spam number. Wonder if I ran into another one; a message flashed past that I couldn't read before it vanished. Anyway, 3.86 easy miles today, one eight six point three five for the month, don't feel like re-writing the notes.
Edit to add. I found it. The magic spam number was my average heart rate for today's run, and I didn't realize it until the post didn't post. Dang, that spam filter is annoying.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
32.70/31
RACES!!!
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)
I have to cancel these races. I could have possibly made today's... But I didn't risk it. Some of you know I'm I'm the process of joining the Catholic Church I'll be back to looking forward to races after Easter... Maybe.. I'm still not sure.
XTERRA Rock Dallas Trail Run (HM at night) May 27 (Tentative)
XTERRA Jurassic Trail Run (HM at night) Jul 8 (Tentative)3 -
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
3/25 - 4 mile dreadmill run + cross-training - zumba
3/26 - 12 mile long run (1st time ever hitting 40 miles in a week!)
March Total: 113/145
321 miles/2,017 miles - goal for the year
Yesterday was 4 miles on the dreadmill, plus a very intense zumba class. Not running related, but I had a great experience in zumba class yesterday. In case you can't tell from my pics, I'm pretty white, lol. But in zumba class, the African/dance hall/Caribbean numbers are my jam! And I think I do pretty well at them (of course, it's helpful that as I've mentioned, dancing was my sport, I did it for 20 years of my life, although not African dance, lol). So yesterday I got up front for one of the African numbers, with two other ladies from class who are actually black and have studied African dance. I danced my heart out! And actually had someone come up to me after the number to ask if I study African dance cause I was so good at it! I'm a little bit legit! Woot! I can die happy now, lol.
Anyway, today was a 12 mile long run. This was at the end of my first week including a 5th running day, and my first EVER 40 mile week. I was a little concerned because I had missed a bit of mileage progression due to the neverending sinus infection I'd had previously, but I ended up managing it with no problem. I ran easy for 11 miles, and although my legs were tired by the end, they weren't dead or beat up, so I managed to have my 12th mile be the fastest of my run. Provided the rest of the month goes to plan, I should finish the month with 139 miles, which isn't terribly far off my goal, so I'm happy about that!
@Stoshew71 thank you! I felt like a bad@ss! lol7 -
Like @Stoshew71 I miss @skippygirlsmom and her words of wisdom/Skippy Updates, also miss @kristinegift who I haven't seen posting in some time.
@KatieJane83 Yes you definitely qualify as BadAss - I find the runs where I mess-up clothes/attire are real confidence boosters = Look at what I can do even when I have made a mistake.
20 km HM Training Run this morning with one of the ladies in our local club.
Her HM Pb is 1:51, mine 2:12 so I had to work pretty hard today to keep pace, even though she did pull back some.
In the last 4 km I started to kick rocks which meant that I was not lifting my feet on recovery. I actually feel more beat up than after my last HM where I set my PB which means today = a D@m Good Training Run. Net 154m Elevation with most of that in the last 4 km = why I started kicking rocks. The last 4 km of this was intentionally picked as part of the route as it closely match's up to the last 3-4 km of our next HM - where you drop into the Bottom of a River Valley, cross the River and then back uphill to the Rolling terrain along the Riverbank.
03/01 7.0 km –7.0 km –133.0 km – YTD 187.55
03/02 5.0 km –12.0 km –128.0 km – YTD 192.55
03/08 10.5 km – 22.5 km –117.5 km – YTD 203.05
03/11 19.0 km – 41.5 km –98.5 km – YTD 222.05
03/12 5.0 km – 46.5 km – 93.5 km – YTD 227.05
03/15 7.0 km – 53.5 km – 86.5 km – YTD 234.05
03/17 13.0 km – 66.5 km –73.5 km – YTD 247.05
03/20 14.0 km – 80.5 km – 59.5 km – YTD 261.05
03/22 7.0 km – 87.5 km – 52.5 km – YTD 268.05
03/25 6.0 km – 93.5 km – 46.5 km – YTD 274.05
03/26 20.0 km – 113.5 km – 26.5 km – YTD 294.053 -
@stoshew71 and @juliet3455 you are both so sweet. Thanks! I actually ran 3.2 miles today without pain, I'm still going to try to get my HM in on April 9th. It'll be slow with walking but I don't want to miss it. I miss everyone here so I'm going find the time to drop in7
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3/26 - 13.6mi LSD w negative splits after 8mi. 8:49/mi pace. 2hr Sunday Funday on TM because I got a lil crispy on yesterday's mtn repeats lol. ** 55.6mi 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
Total: 94.4/150mi6 -
Sorry - I've skimmed through the posts here but not properly read them so hope everyone is doing okay. @skippygirlsmom keep coming back with updates and @RespectTheKitty so glad you posted with a quick update on your outpatient clinic. We're all thinking of you (speaking for everyone else here in this challenge!)
I've travelled down to see my
Mum for Mother's Day (this is England, we go for a different day to others- it's a religious things, in one of the least religious countries in the world...) and am deeply regretting not bringing my running gear. I'm at the beach, the sun has been shining, the tide has been out. There's been SO MUCH BEACH for me to play with. Oh I want to run ten miles along this beach!!
Home tomorrow. Let's hope the weather holds out so I can run as a kind of penance for my stupidity.4
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