January 2018 Running Challenge
Replies
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8 miles/13 km last night, with Kody.
We're getting something of a warm spell for a few days. 25F/-4C with a 12F/-11 wind chill. It was nice not to have to bundle up as much. Once my hands warmed up I was able to run with out gloves. I probably could have used a buff rather than a hat.
I have a pair of trail shoes, Merrell All Out Charge. They were my first trail shoe and I used to like them quite a bit but after getting some Cloudventures and Altras, I no longer cared much for these Merrells. I did find out, though, that they work fairly well for me when road running on packed snow. I wore these last night be unfortunately between the warm spell and the salt on the roads there was no snow to speak of and these felt pretty dead. They have 280 miles/450 km on them. I think I'll retire them or turn them into my screw shoes.
It's going to be tough to meet my distance goal, but my real goal is not mileage, but progress in my ITB rehab.
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YES!!! I had a real breakthrough today! I know, logically, slow pays off, but since I'm already a turtle (4.3mph on my "long" runs; 5.0mph on my short and "fast" runs), I've been reluctant to try running any slower. But today I parked my pride at the door, put the TM on 4.0mph and ran 2 miles nonstop - and it was EASY. That seems crazy to me that 0.3mph could make such a big difference, but for me, it really did. I was so ridiculously excited that I had made it to 2 miles that I immediately slowed back to a walking pace and started yelling for my hubby to come see, and didn't even take a second to consider running more to see just how far I could go - and I *know* I left some in the tank. So I guess that will be my experiment this weekend: park it on 4 and see just how far I can go!
MTD: 27.1/45
1/2 - 3.0
1/3 - 1.25
1/5 - 1.3
1/6 - 1.5 + 2.0
1/7 - 2.25
1/8 - 1.5
1/9 - 1.7
1/11 - 1.5
1/13 - 2.0 + 1.5
1/14 - 3.1
1/16 - 2.0
1/17 - 2.5
*****
Goals for 2018:
- Run 500 miles
- Run a nonstop (no walking) 5K
- Run/walk my first 10K
- Run 3+ trail races
- Run in 3+ states
Races to Consider:
1/27 - Mississippi Blues Marathon 5K (Registered)
2/14 - Love 2 Run 2.14M virtual (Registered)
2/18 - Q50 Trails Extravaganza 5M (Registered)
3/10 - Hammond Shamrock Run 5K (First race I ever ran, in 2017)
3/18 - Shamrockin Run 8K in NOLA
4/20 - Star Wars Dark Side 5K in WDW (Registered)
5/12 - Q50 Cinco de Mayo Trail Race 5K (First trail race I ever ran, in 2017)
6/21 - Summer Solstice 6.21M
*****
CONGRATS! Running 2 miles without stopping is a HUGE accomplishment!
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1/1 = 6 miles
1/2 = rest day
1/3 = 7.5 miles
1/4 = vinyasa yoga class
1/5 = 7.5 miles
1/6 = 13 miles - River Road Half Marathon
1/7 = 6 miles
1/8 = strength training at the gym
1/9 = early PT appt for my foot/ankle
1/10 = 8 miles
1/11 = 6 miles
1/12 = 9 miles
1/13 = rest day
1/14 = 14 miles (run/walk intervals with group)
1/15 = 5 miles & foot PT appt.
1/16 = rest day
1/17 = 6 miles dreadmill & 30 minutes strength training
1/18 = 4 miles
January Goal = 140 miles / total miles = 925 -
LaurenFOB2301 wrote: »Race day is Sunday. I'm nervous but also looking forward to it. It's my first 5k race after a two-year hiatus with running (or exercise for that matter!) Hah. I picked running back up in September and still feel extremely new to it all.
I hope it's paranoia ahead of the race but my legs have been super sore after I strength-trained on Tuesday followed by a day of rest. Some articles online say not to run in the 48 hours before a race. Others say failing to run is more detrimental than not running. So I think I'm going to run a slow, easy mile tomorrow, the day before the race, just to keep my legs and muscles loose.
I feel worse on days I don't run.
I am a very firm believer in running the day before your race. Easy run, do not hurt yourself, but definitely run. Also, a little lite running just before you race is good too. You probably do not need to do a full 5k course preview like some do, but like five mins slow jog will probably help so you are not starting out cold.
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lporter229 wrote: »1/1-4 miles New Years run
1/2-4.1 miles dreadmill intervals+ "Functional Training with Stella"
1/3-4.4 miles+ stretching/PT
1/4-3.7 miles trail running
1/5-Rest day
1/6-7 miles
1/7-9 miles total (6 @ tempo pace)
1/8- Rest day-"Functional Training with Stella"
1/9-4.2 miles dreadmill intervals 8 X 400m @ 5k pace+ P90X3 Dynamix
1/10-6 miles
1/11-5.6 miles (includes 2.4 miles with Stella)
1/12-30 minutes strength training + 10 min stationary bike
1/13-8 miles on the dreadmill w/ 6 @ tempo pace
1/14-rest day due to traveling
1/15-10 miles in the snow and ice
1/16-P90X3 Total Synergystics
1/17-4.3 miles dreadmill intervals 6X600 @ 8.5-9mph
@7Lenny7 LOL. Is there such a person? I guess I had better pay more attention to my space bar.
Yes, there is. That is why it is clickable
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PastorVincent wrote: »LaurenFOB2301 wrote: »Race day is Sunday. I'm nervous but also looking forward to it. It's my first 5k race after a two-year hiatus with running (or exercise for that matter!) Hah. I picked running back up in September and still feel extremely new to it all.
I hope it's paranoia ahead of the race but my legs have been super sore after I strength-trained on Tuesday followed by a day of rest. Some articles online say not to run in the 48 hours before a race. Others say failing to run is more detrimental than not running. So I think I'm going to run a slow, easy mile tomorrow, the day before the race, just to keep my legs and muscles loose.
I feel worse on days I don't run.
I am a very firm believer in running the day before your race. Easy run, do not hurt yourself, but definitely run. Also, a little lite running just before you race is good too. You probably do not need to do a full 5k course preview like some do, but like five mins slow jog will probably help so you are not starting out cold.
Yeah, I think I'm going to do an easy run tomorrow just to stay loose and also run a few minutes before the race to warmup. I feel like any aches and pains I'm feeling may be paranoia, in part, but also by resting/not moving.
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LaurenFOB2301 wrote: »PastorVincent wrote: »LaurenFOB2301 wrote: »Race day is Sunday. I'm nervous but also looking forward to it. It's my first 5k race after a two-year hiatus with running (or exercise for that matter!) Hah. I picked running back up in September and still feel extremely new to it all.
I hope it's paranoia ahead of the race but my legs have been super sore after I strength-trained on Tuesday followed by a day of rest. Some articles online say not to run in the 48 hours before a race. Others say failing to run is more detrimental than not running. So I think I'm going to run a slow, easy mile tomorrow, the day before the race, just to keep my legs and muscles loose.
I feel worse on days I don't run.
I am a very firm believer in running the day before your race. Easy run, do not hurt yourself, but definitely run. Also, a little lite running just before you race is good too. You probably do not need to do a full 5k course preview like some do, but like five mins slow jog will probably help so you are not starting out cold.
Yeah, I think I'm going to do an easy run tomorrow just to stay loose and also run a few minutes before the race to warmup. I feel like any aches and pains I'm feeling may be paranoia, in part, but also by resting/not moving.
My arthritis gets progressively worse the more days I do not run. Various docs tell me that is exactly to be expected. So there is that too2 -
01/01/18 - 3 miles
01/02/18 - 4 miles
01/03/18 - 4 miles
01/04/18 - 3 miles
01/05/18 - Cross train
01/06/18 - 6 miles
01/07/18 - REST
01/08/18 - 3 miles
01/09/18 - 4.5 miles
01/10/18 - 3.5
01/11/18 - 3
01/12/18 - Cross Train Les Mills BodyPump/CXWORX
01/13/18 - 8
01/14/18 - REST
01/15/18 - 3
01/16/18 - 5
01/17/18 - 3.5
01/18/18 - 3
MTD: 53.5 miles
JAN GOAL: 80 miles
YTD: 53.5 miles
2018 GOAL: 1000 miles
Upcoming (and hopeful) Races:
02/10/18 - Mardi Crawl 10k
04/14/18 - Rattler Mad Moose 10k (Trail)
06/02/18 - Gluten free Gallop 5k (hubby and daughter have Celiac so this one's personal)
06/23/18 - Slacker Half Marathon
07/xx/18 - Something on a trail TBD
09/23/18 - Xterra Mountain 8k (Trail)
10/28/18 - Kooky Spooky 10k
11/xx/18 - A Turkey Trot 5k of some sort TBD
Decent run today. Was nice to get out and was about 35F. Tomorrow is cross-training and Saturday's long/trail run looks possible since the snow forecast has bumped to Sat night/Sunday. I'll drop my son off at his AM Scouting commitment and cruise up to a new trail that's just a few miles west.
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@7lenny7 are "screw shoes " like "hooker heels"?10
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Date :::: Miles :::: Cumulative
01/01/18 :::: 4.5 :::: 4.5
01/02/18 :::: 0.0 :::: 4.5
01/03/18 :::: 2.5 :::: 7.0
01/04/18 :::: 3.0 :::: 10.0
01/05/18 :::: 7.2 :::: 17.2
01/06/18 :::: 0.0 :::: 17.2
01/07/18 :::: 0.0 :::: 17.2
01/08/18 :::: 3.0 :::: 20.2
01/09/18 :::: 0.0 :::: 20.2
01/10/18 :::: 3.1 :::: 23.4
01/11/18 :::: 3.1 :::: 26.4
01/12/18 :::: 0.0 :::: 26.4
01/13/18 :::: 2.1 :::: 28.6
01/14/18 :::: 13.1 :::: 41.7
01/15/18 :::: 0.0 :::: 41.7
01/16/18 :::: 0.0 :::: 41.7
01/17/18 :::: 4.4 :::: 46.0
01/18/18 :::: 4.1 :::: 50.2
So I'm still in Key West! Yesterday was some kind of travel nightmare in Atlanta, plus the northeast, so I never made it out. I did however sit in the airport and on an airplane for a few hours before abandoning all hope. I will try again tonight. That means I got one more run in here. It was very chilly by Key West standards, at only about 59 degrees and windy.
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skippygirlsmom wrote: »@7lenny7 are "screw shoes " like "hooker heels"?
LOL!!! Not quite
Just in case anyone does not know what he means, those are shoes where you put screws in them for traction. Something like these:
ICESPIKETM Serious Traction for Any Outdoor Activity! No Straps, Chains or Coils.2 -
skippygirlsmom wrote: »@7lenny7 are "screw shoes " like "hooker heels"?
Thanks for making me laugh!5 -
skippygirlsmom wrote: »@7lenny7 are "screw shoes " like "hooker heels"?PastorVincent wrote: »Just in case anyone does not know what he means, those are shoes where you put screws in them for traction. Something like these:
ICESPIKETM Serious Traction for Any Outdoor Activity! No Straps, Chains or Coils.
here are the original instructions for screw shoes. Very easy to do, and very cheap (with hex head screws). I've also found that you can remove the screws and continue to use them with no difference in performance. The screws don't screw them up!
http://skyrunner.com/screwshoe.htm
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Y'all! I set out today to run another 2 miles nonstop, just to prove to myself that yesterday wasn't a fluke. Parked the TM on 4.0mph again and ran. Got to 2 miles - nope, not a fluke - and still felt good, so I figured I'd try another half mile. Finished that and still felt good, so I figured I'd try another half mile. And at that point, what's another 1/10 mile, right? So, y'all, I DID IT!!! I ran my first EVER nonstop 5K today!!! I won't mark it off my goals for the year until I do it in a race setting, but seriously, y'all. I had no idea when I woke up this morning that this would be my day today!
So, now I have questions: Where do I go from here? (Besides rewarding my body with a day or two of rest first.) I'm thinking of bumping my easy runs up to 2 miles at 4.0mph and shooting for more than a 5k on my long runs... But how far should I aim to run now? And should I have a speed day? Or should I completely forget about speed for now and just focus on miles and endurance?
MTD: 30.6/45
1/2 - 3.0
1/3 - 1.25
1/5 - 1.3
1/6 - 1.5 + 2.0
1/7 - 2.25
1/8 - 1.5
1/9 - 1.7
1/11 - 1.5
1/13 - 2.0 + 1.5
1/14 - 3.1
1/16 - 2.0
1/17 - 2.5
1/18 - 3.5
*****
Goals for 2018:
- Run 500 miles
- Run a nonstop (no walking) 5K
- Run/walk my first 10K
- Run 3+ trail races
- Run in 3+ states
Races to Consider:
1/27 - Mississippi Blues Marathon 5K (Registered)
2/14 - Luv 2 Run 2.14M virtual (Registered)
2/18 - Q50 Trails Extravaganza 5M (Registered)
3/10 - Hammond Shamrock Run 5K (First race I ever ran, in 2017)
3/18 - Shamrockin Run 8K in NOLA
4/20 - Star Wars Dark Side 5K in WDW (Registered)
5/12 - Q50 Cinco de Mayo Trail Race 5K (First trail race I ever ran, in 2017)
6/21 - Summer Solstice 6.21M
*****
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YIKES!! Those are expensive. No need to spend that much. You can get 100 hex-head sheet metal screws at places like Home Depot for just a few bucks. I think I paid $3 for the box I have.
here are the original instructions for screw shoes. Very easy to do, and very cheap (with hex head screws). I've also found that you can remove the screws and continue to use them with no difference in performance. The screws don't screw them up!
http://skyrunner.com/screwshoe.htm
Oh Bah! I did not look at the price when I linked that. I mean its a bag of screws and screwdriver... sheesh. I grabbed it more for the picture than anything else.3 -
@lporter229 glad I could make you laugh.
@HRKinchen I personally work more on distance than speed but everyone is different. If you want to run longer slowly add to the 5K distance you ran. You can add speed one or two days a week. Again slowly so you don't get hurt. Congratulations on the distance that us awesome.
Took a rest day today. Trying to make up time here at work.2 -
@HRKinchen congrats, that is huge! There are certain distance milestones you'll always remember and that is one of them.
My suggestion is to do no more than one run per week as a speed run. Most of your runs should be at that easy, conversational pace, particularly your long run. I used to recommend no speed work for newer runners but running faster does improve your running form and running economy so there is benefit to it.3 -
It is supposed to be around 4C this afternoon. I brought capri running tights to run home in. Wish me luck and warm thoughts.8
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@PastorVincent Yea we have considered it, even in the past spoke with an electrician but usually what happens is the weather improves & we forget about it!0
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@HRKinchen - Congrats! That's a great accomplishment. The general advice would be to forget speed andfocus on endurance, but that doesn't mean that you can't give a little "extra" here and there. Maybe one day a week you could do 2 miles at 4.0, then gradually bump up the speed 0.1mph for 0.1-0.25 miles and see how far you can go?2
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skippygirlsmom wrote: »@7lenny7 are "screw shoes " like "hooker heels"?
I think that depends on how fast you can run or how much money you make.6 -
skippygirlsmom wrote: »@7lenny7 are "screw shoes " like "hooker heels"?
I think that depends on how fast you can run or how much money you make.
Let's just say if they work as advertised, I'm not retiring them after all.
So much to say... And yet every time I type it out... It's just too much. ne'ermind.6 -
137.22 miles /200 miles
Was able to escape the house today and run the roads!8 -
skippygirlsmom wrote: »@7lenny7 are "screw shoes " like "hooker heels"?
I think that depends on how fast you can run or how much money you make.
Let's just say if they work as advertised, I'm not retiring them after all.
So much to say... And yet every time I type it out... It's just too much. ne'ermind.
Ha ha me too!4 -
January 2018 runs:
01 Jan – 5 km parkrun 28:08
02 Jan – 21.2 km half marathon 2:12:33
04 Jan – 6.7 km
06 Jan – 5 km parkrun 29:09 so freaking warm!!
07 Jan – 18 km
10 Jan – 13.1 km
11 Jan – 11 km
13 Jan – 5 km parkrun 28:29 & made a new Strava friend
14 Jan – 16 km pretending to be a F1 racing driver
16 Jan – 10 km
19 Jan – 5 km practicing pacing using Garmin alerts 29:45
Jan goal: 170 km
Jan total: 116 km
I'm being a (30 minute) pacer for parkrun (5km) on Saturday.
It will be my first time as a pacer, so I set up my Garmin to give me alerts if I go slightly over or under 6 min per km, and did a practice run this morning.
Did it today in 29:45. Hopefully will be even closer when I'm running on the exact course where I know the km markers. I've got 2 people wanting to follow me to get under 30 minutes, so the pressure is on!11 -
Missed step class again today. We're having an internal audit at work, and the audit entrance meeting overlapped with my class. I ended up taking my lunch break at around 1pm and went outside for another 5 mile run. It was in the low 40s with 13mph winds. I had brought a long sleeve top and capris, which turned out to be about right. My hands were really cold for the first half mile or so, but everything sorted itself out after that. Faster today at 10:11 per mile. I wanted to keep going when I hit the 2.5 mile turnaround point, but decided that 2pm was probably the latest i should get back to the office.
I was a little worried this morning that I wouldn't be up for a run today. My doctor put me on Metformin on Tuesday (not diabetic--I have PCOS), and I woke up feeling really nauseated. Thankfully, it passed within a couple hours of getting up, and I now feel just fine. Hoping the side effects don't get worse before they start getting better...
Only 14 miles left to hit goal for the month. Wow...
1/02/18 - 1.75 miles + Step class
1/04/18 - 3.50 miles + Step class
1/05/18 - 5.75 miles
1/08/18 - 2.00 miles + Power Pump class
1/09/18 - 2.50 miles + Step class
1/10/18 - 6.00 miles
1/11/18 - 2.50 miles + Step class
1/12/18 - 4.00 miles
1/14/18 - 8.00 miles
1/17/18 - 5.00 miles
1/18/18 - 5.00 miles
Total: 46 miles / 60 mile goal[/quote]
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Treadmill runs so far this week but I'm planning to run outside this weekend.
Jan 3 - biked at gym 9 miles
Jan 6 - biked at gym 7.6 miles
Jan 9 - 4 mile run
Jan 10 - strength workout
Jan 11 - 2 mile treadmill run
Jan 14 - Samson Stomp 5K Race
Jan 16 - 2 mile treadmill run & strength workout
Jan 18 - 3 mile treadmill run
Run total 14.1 miles
January goal 35 miles
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I'm coming in late, but I'm coming in hot! I want to run 21 miles in the last bit of January. That's gonna be a big challenge for me.
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January goal - 35 miles
1/3 - 1.5 miles - put on my new fleece lined pants a couple of shirts, jacket, new buff & gloves and hit the street. It was 25 degrees. Not too bad, think i'll try it again tonight.
1/6 - 6.5 only 25 degrees, but great run. I can't believe how much more I like running in the cold than the heat.
1/7 - 2.5 warmer, 50 degrees, but a cool wind and I didn't bundle up enough for the first part.
1/9 - 2.0 miles
1/13 3.5 miles
total
18 total
Well, we've been in the deep freeze, with a bit of slick ice & snow. I've managed to hurt my foot. Its on the outside of the left foot. Almost feels like it cramps up. Hurts on and off. it's hurt an hour or so after runs before, but then goes away and doesn't hurt when I run. Now its most of the time. hope Its not a stress fracture. My poor feet are probably tired of me pounding all this weight on them. Weather is supposed to be nice this weekend. Hoping the foot is good enough to try.8
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