March 2017 Running Challenge
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Managed a pretty good run this morning. I started out with tight calves despite foam rolling. I stopped after the first mile or so to stretch and then felt a bit better. All was good until the list 0.5 mile when my hip flexors tightened up. More stretching and foam rolling are in order before I head to the gym for strength training. I am hoping tonight will be more upper body focused since we had such a tough leg workout on Tuesday. I should easily make my stretch goal (120 miles) tomorrow. I haven't run that many miles since last July!
@skippygirlsmom - love your new friend and clearly she loves you! What does Macy think of her?
@midwesterner85 - I hope your knee feels better for your race this weekend!
@7lenny7 - OMG those hills!!!!! Glad it is you running and not me
@jessicalferrara - How do you like OrangeTheory? I see them popping up all around here.
Date........Miles.......Total
03/01......0.00........0.00
03/02......5.20........5.20 - Treadmill/Home from St. Louis
03/03......6.02......11.22
03/04......9.40......20.62
03/05......2.68......23.30
03/06......5.23......28.53 - + Agility class
03/07......4.17......32.70 - + Strength Training
03/08......0.00......32.70
03/09......5.36......38.06 - + Strength Training and Rally class
03/10......4.17......42.23
03/11....10.28......52.51
03/12......3.18......55.69
03/13......4.49......60.18 - + Agility class
03/14......5.46......65.64 - + Strength Training
03/15......0.00......65.64
03/16......5.48......71.12 - + Rally class
03/17......0.00......71.12 - Crazy life and work day
03/18......8.70......79.82
03/19......0.00......79.82
03/20......5.27......85.09 - + Agility class
03/21......5.44......90.53 - + Strength Training
03/22......0.00......90.53
03/23......5.27......95.80 - + Strength Training and Rally class
03/24......0.00......95.80
03/25......4.23....100.03
03/26......0.00....100.03
03/27......6.63....106.66 - + Agility class
03/28......5.65....112.31 - + Strength Training
03/29......0.00....112.31
03/30......5.69....118.00 - + Strength Training and Rally class
My completed and upcoming Races - Let me know if you will be running too!
02/05/17 - Surf City Half Marathon
07/23/17 - San Francisco 1st Half Marathon5 -
@shanaber Macy and her did not meet face to face, lots of glass door interaction. Two females on Macy's turf didn't sound like a good idea to me. Sadly she went to animal control, I can't get another dog and as it is my boyfriend's son is asking me to take his lab because he "doesn't have time for her" gggrrr!! So Daisy might be coming my way. I did post on my lost doggie post that she is awesome and someone needs to adopt her as soon as she is available. @7lenny7 I cried when animal control took her. @lporter229 she came with the bandana, no other collar.0
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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
3/30 – 15.01 tempo intervals
3/31 – rest day
March total – 220.51
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 – Final report for March, a day early because the last day of the month is a scheduled rest day. I am 4.5 miles short of nominal goal. I could run 5 miles tomorrow, but Friday as a rest day has worked out well in my training so I will honor it. That, and if I ran 5 miles tomorrow I'd only be allowed to run 13 miles on Saturday and I want to pace 18 miles.
Today's assignment was a long continual interval run: 3 miles at E, 2 x (4 miles at MP, 1 mile at T), 2 miles at E. Temp was 42º F (6º CJ) this morning with 9 mph ESE wind. Looked at the weather forecast, and it called for increasing chances of rain from mid-afternoon through evening. A decision was made. I'd go run about 11, and just have a late lunch.
Last year when this workout came up, I tried to run it around the block (~3 miles) at Cobb's Hill Park. I was more beat up then than I am now, and I did not appreciate the impact of the hills around that block would have on running MP and T paces. I ended up crapping out after the first T interval, talking to Coach, and being told to start taper early. That was a week further out, due to differences in scheduling between last year and this year.
This year, I chose to run in the daylight from my home, and do the MP and T intervals around the campus of RIT. That has one small hill on a 3 to 3.5 mile loop, which is in no way comparable to the elevation change around the block at Cobb's Hill. I have my target paces: E, anywhere between 7:45 and 8:15. MP, 7:30. T, 6:30. I expected the E at the end of the run to be slower than the E at the start of the run, and that's OK. Actual pace came in as:
E: 8:08, 7:56, 7:48
MP: 7:23, 7:22, 7:24, 7:20
T: 6:20
MP: 7:15, 7:29, 7:14, 7:14
T: 6:17
E: 7:55, 7:54
I haven't been perfect with pace control at MP, but I'm getting better at slowing myself down again when I notice I'm going too fast. Part of running MP too fast in the second interval was that I got tired enough to lose some pace control but not so tired that I was compelled to slow down. The second T interval started out right on pace, but there was heavier traffic in the last half mile and I unconsciously speeded up to get it over. Still, it's a big confidence booster to be able to run a 6:17 mile at mile 13. It's an even bigger confidence booster to complete this workout, which I have failed to complete more than once in the past.
The plan has a slightly easier variant on the schedule for Saturday: 2 miles E, 2 x (4 miles MP, 1 mile T), 1 mile E. If I were planning to do that 13 mile workout, I'd run my 5 miles tomorrow and meet goal for the month. But I decided at the beginning of the training cycle that I would skip the tough interval workouts on the weekend in favor of long easy runs. So I'll pace 18 miles at 8:00 per mile on Saturday, get my target miles in for the week, and live with being 4.5 miles short of goal for the month of March. There are more important things on my plate than hitting that arbitrary number. Goal #1 is avoid injury, and one of the things I need to do for that is tone down the quality workouts from the marathon training plan. This week's portion of tone down is skip the Saturday intervals in favor of easy running.
Monthly goal assessment: As noted above, short of nominal goal mileage by less than I expected since the mid-month snow storm canceled 16 to 18 miles of running. Stay healthy, check. I'm in much better shape than I was at the end of March last year. Train well toward Boston, check. I'm right about where I want to be. Run well at the USATF Masters 8K, A+. I thought breaking 32 minutes for an 8K would be a fabulous result, and I broke 31. I'm quite pleased with my running results for the month of March.
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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skippygirlsmom wrote: »@shanaber Macy and her did not meet face to face, lots of glass door interaction. Two females on Macy's turf didn't sound like a good idea to me. Sadly she went to animal control, I can't get another dog and as it is my boyfriend's son is asking me to take his lab because he "doesn't have time for her" gggrrr!! So Daisy might be coming my way. I did post on my lost doggie post that she is awesome and someone needs to adopt her as soon as she is available. @7lenny7 I cried when animal control took her. @lporter229 she came with the bandana, no other collar.
Hopefully, her owners will find her. She seems like a lover of a dog.
My last dog was a wanderer. I don't think she could ever find her way home. She just followed her nose to wherever the interesting smells were. The worst time was when we lost her over Thanksgiving weekend. She got out while we were bringing xmas decorations in. Then we realized we cancelled our home phone since we had her tags made, but our address was listed. We put up signs, but fortunately, the people who found her called our vet listed on her rabies tag, but we had to wait until Monday so we went a few days not knowing where our beloved dog was.2 -
@7lenny7 and @ROBOTFOOD I just looked at a race with an elevation profile you guys might like
Looking at the registration page for a different race in Lausanne (mostly flat urban 20k), I got the hint that I'll save 5 CHF if I sign up at the same time for a race in Montreux with this lovely elevation profile:
=5250ft in 11.7mi . But none of those evil leg-destroying downhills, so should be a piece of cake, right? ^^
It's three days after my summer vacation, so I'd be jet-lagged and out of shape, so I'll pass on that savings opportunity. There's plenty of races like that around here though. And I haven't dared sign up for one last year; maybe I'll have to courage to do it this summer...7 -
Last planned run of the month this afternoon.
Thrilled to have met my goal of 50 km. After a knee injury that didn't seem to be healing, in February I was still struggling with getting my head around the possibility of not being able to return to running. Still not 100% but the runs feel good!
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3/1 - 5 miles
3/2 - 8 miles
3/3 - 16 miles
3/5 - 7 miles
3/6 - 6.5 miles
3/7 - 6.5 miles
3/8 - 5 miles
3/9 - 6 miles
3/10 - 13.4 miles
3/12 - 6 miles
3/13 - 8 miles
3/14 - 6 miles
3/15 - 10 miles
3/16 - 6 miles
3/19 - 13.1 miles
3/20 - 5 miles
3/21 - 7 miles
3/22 - 8 miles
3/23 - 7 miles
3/24 - 3.5 miles
3/29 - 6 miles
3/30 - 6 milesskippygirlsmom wrote: »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
The silly things are pretty popular. I love the YouTube clip of someone doing a great job at American Ninja Warrior in one.skippygirlsmom wrote: »@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 higher
My treadmill is way too heavy for shenanigans of that sort. The gym, now - there's a thought. I had to cancel my membership when my husband bought the treadmill, but they've got a free indoor track for residents...
After watching that video, I'm unsure of the wisdom of bringing it out for Sunday's race, even if I manage to run a few test miles in it, tomorrow. It's a crowded one, and I hadn't considered dragging the tail along behind me...@autumnblade75 OMG I'm dying!! I wonder if there is a world record category for fastest race while dressed as a dinosaur? Could be a fun goal
I suspect it won't be me. But if I can manage 9:30 min/miles in the costume (just for 5 of them, I'm not asking a lot!) I'd run it. There's probably a way to keep the tail from getting stepped on...4 -
Didn't have time for a run today due to family stuff (it's my son's spring break so I get to see him more this week, YAY). Not sure if I'll get a chance to run tomorrow but I do plan to try after outpatient and before going to see my son. So far I have 124.1 running miles for March, which isn't too bad considering all the *kitten* I've been dealing with.
Oh, did I mention that my car is back in the shop, on top of everything else? Yeah. So I may have to go pick it up after outpatient instead of running, but we'll see.3 -
"THE NATIONAL WEATHER SERVICE HAS ISSUED A SEVERE DUST STORM WARNING FOR YOUR AREA. AVOID ALL OUTDOOR TRAVEL!" Just popped up during my trail run up a mtn. 65mph winds, super sandy. Actually wore snowboard goggles. Blew me around alot. Forward lean lvl 99 lol. 7.5mi with 2,362ft climb. Now up to 45.9mi and 10,338ft so far this week!
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
3/30 - (7.5mi) 2,362ft vert (65mph wind)
Total: 140.2/150mi
@7lenny7 That looks like a nice but challenging course! @_nikkiwolf_ That would be awesome! I'd def run it if I was in the area!11 -
Got a scheduling question for the sages here. My wife has her first solo (I'm not running) 5k coming up in about 3 weeks, I'm totally excited for her, and am trying to be very supportive. It's on a Saturday at 0900, about an hour and a half away, and packet pick up ends at 0830. I'm sup)posed to run a 15 mile long run that day.
Right now options are:
1. wake up VERY early and try to get it in ahead of time (ugh, not a happy thought.
2. Run some time later in the day, knowing I'll be tired from driving 3 hours and watching an active 2 year old while my wife races
3. Swap my Sat and Sun runs (sun is a 3 miler) knowing I'll have an 8 mile run on Monday, after running 15 on Sunday.
Anyone have any suggestions for a good plan of attack for that weekend?0 -
MNLittleFinn wrote: »Got a scheduling question for the sages here. My wife has her first solo (I'm not running) 5k coming up in about 3 weeks, I'm totally excited for her, and am trying to be very supportive. It's on a Saturday at 0900, about an hour and a half away, and packet pick up ends at 0830. I'm sup)posed to run a 15 mile long run that day.
Right now options are:
1. wake up VERY early and try to get it in ahead of time (ugh, not a happy thought.
2. Run some time later in the day, knowing I'll be tired from driving 3 hours and watching an active 2 year old while my wife races
3. Swap my Sat and Sun runs (sun is a 3 miler) knowing I'll have an 8 mile run on Monday, after running 15 on Sunday.
Anyone have any suggestions for a good plan of attack for that weekend?
How about: Run 8 miles Saturday in the best compromise for your schedule, either getting up early, running later, or splitting the difference with a daily double. Run 15 miles Sunday. Run 3 miles Monday as the recovery run from the 15 miles Sunday. If you choose to do the Saturday run after the 5K, you don't have to choose between this strategy and Option 2 until you see how tired you are when you're running on Saturday.
Or if you're feeling pretty well conditioned in 3 weeks, just go with Option 3 and accept an 8 mile run the day after a 15 mile run. It really depends on whether running 8 miles the day after running 15 miles is a big deal for your conditioning level when the situation arrives.
Actually, if you don't run till you get back from the 5K you can decide at that point whether you're running 3, 8, or 15 miles on Saturday.3 -
@MobyCarp Thanks for the advice...LOL....Somehow I never thought about the fact that if I'm running after the 5k. I like the idea of not getting up at like 0330 to fit a run in and then driving all that distance.
Maybe I should have mentioned, the 15 will be the LR for a cutback week, the previous 2 long runs will have been 17, and Monday's 8 starts the next training week, not that that's really set in stone as far as switching runs around, I just happen to have a Mon-Sun training schedule with the LR on day 6.....my mind is going a mile a minute...too much late in the day coffee.0 -
Started out and noticed after 10 blocks that I forgot to put on my knee brace. Continued on, but still made it shorter than it would have been otherwise. Just 2 miles tonight. No running tomorrow, so this wraps up Mar. for me.
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Another 4km on the dreadmill tonight before Yoga!!
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@orphia, the calculator I posted earlier does cover walking (as well biking, dancing, and many other activities), and is based on speed.
This one is for gross calorie burn (includes what you burned just by being alive)
http://www.shapesense.com/fitness-exercise/calculators/net-versus-gross-calorie-burn-conversion-calculator.shtml
And this one converts it to net calorie burn (includes only the extra calories from the activity.
http://www.shapesense.com/fitness-exercise/calculators/net-versus-gross-calorie-burn-conversion-calculator.shtml
It's irritating that they can't put this all on one calculator! There probably is one out there that will do that, but this is the one that I've found that clearly tells you how they arrive at the values, and they use the values from scientific studies.
@7lenny7 Great! Thank you!
@_nikkiwolf_ Thanks for the helpful article!
@ROBOTFOOD Running those hills in a dust storm!
Crazy, but in a good way! 3 -
@autumnblade75 - That. Is. Awesome!! Love It!!
@Elise4270 - I think you need to borrow @autumnblade75's dinosaur costume for your XTERRA Jurassic Trail Run. Only seems fitting!
I hope everyone is staying safe with all the terrible weather going on!
Omg! That be so cool! @BEERRUNNER is running it too! Dames, Dinosaurs and Drinks run! Haha! I take my daughter out for bras and bacon day (VS, shopping and breakfast). Unfortunately we had to add brothers every other year because they felt left out.
@Orphia I needed the mention. Returning to running is challenging and I'm not 100%, probably never will be. But I don't wanna give up. How would I manage pie season?
Love everyone!7 -
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---3.45 Runish
30---2.81walk
39.96/31
RACES!!!
XTERRA Rock Dallas Trail Run (HM at night) May 27 (Tentative)
XTERRA Jurassic Trail Run (HM at night) Jul 8 (Tentative)5 -
@ROBOTFOOD that sounds kind of awesome- I love a good man vs. weather story!
@MNLittleFinn I personally would just bite the bullet and run it in the early morning. I feel you on the suck of it all though with littles running around sapping your energy. My fitbit reports my kids woke me up twenty times last night, I know the struggle haha. Wishing your wife lots of luck at her race!
So I ran 4 miles (6.4kmish? I effing hate conversion but the new treadmill is a maze to navigate and I haven't been able to change the settings successfully yet) at my theoretical BQ race pace and was surprisingly doing really well even though it was only 4 miles. I kinda don't think I'm going to BQ this year at Banff but swinging for the fences because eff it, nothing ventured nothing gained. In other news I scared the bejesus out of some poor guy when I tore down the hill near the airport tonight. When I come up on people I always shout "on your left/right" so they aren't startled when I pass them- apparently that too is startling lol
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
March 30- 20km
270.1/250km5 -
@Orphia @JessicaMcB It was interesting! Haha. My depth perception was a little off with the big goggles on so I was clipping rocks alot. Thankfully only a couple scrapes. Still ended up with sand inside the goggles! The wind whistling on the cactus and rocks was awesome! But I blew over constantly. lol. Only saw 1 group of girls and they looked pretty mad and ready to get out of there. I said "hello!" No response. Eventually the sun got blocked and I thought I was on Mars. I had a great time!
And last night I was running/drafting behind this dude In a beach cruiser and he had no idea I was there. I eventually coughed and he shouted "whoa! man hey!" I kept pace as long as I could before him speeding up past 6:30/mi. 9 -
Last Run of the Month and it leaves me 20.5 km short of goal.
A little 6 km shorty along the Riverbank Trails. Spring is finally here.
The Ice on the River is starting to break up and flow. Carrying Huge Trees along that have been ripped out of the Banks by the Ice as it forms Mini Dams and then breaks free to continue moving.
April will start out slow as I am in Taper Mode for Jasper HM.
See everyone in April.
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 294.05
03/30 6.0 km – 119.5 km – 20.5 km – YTD 300.05
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