January 2018 Running Challenge

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  • shanaber
    shanaber Posts: 6,423 Member
    skippygirlsmom wrote: »
    Elise4270 wrote: »
    7lenny7 wrote: »
    Elise4270 wrote: »
    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. :tongue: :grin:

    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. :blush: ne'ermind.

    Ha ha me too!

    Hahaha where is @LaDispute57 (aka @LoneWolfRunner) when you need him!
  • MobyCarp
    MobyCarp Posts: 2,927 Member
    Orphia wrote: »
    January 2018 runs:

    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! :smile:

    From my meager experience pacing to a goal race time: The Garmin gets you close, but you fine tune with target times by kilometer. Okay, I was targeting per mile; but that's what I had to work with as course markings. For a 5K with a course marker every kilometer, you target 6:00 for 1K, 12:00 for 2K, and so on. When you inevitably miss the target on an intermediate marker, you adjust a little faster or slower, depending on which direction you miss.

    If 2 people are depending on you to beat 30 minutes, being off target to come in at 29:45 is much better than being off target to come in at 30:15. I was 55 seconds faster than my target 1:40 when I paced a half marathon, and the guys who were depending on me to beat 1:40 didn't mind in the least. (I was a bit embarrassed that I couldn't adjust better in the last mile, short of stopping and waiting when the finish line was in view.)

  • PastorVincent
    PastorVincent Posts: 6,668 Member
    MobyCarp wrote: »

    In other news, today a check for $100 arrived in the mail. No letter accompanied the check, but it was from USATF Niagara Region and had "Runner of the Year" written in the memo field. So I would say it's now official that I am the 2017 USATF Niagara Region Masters Runner of the Year. Yeah, I backed in because Paul from Buffalo didn't run the last race; but I'll take it. In 2018, somebody better than me will be paying enough attention to win this series.

    W00T! CONGRATS!
  • MobyCarp
    MobyCarp Posts: 2,927 Member
    edited January 2018
    (duplicate post deleted)
  • weat0043
    weat0043 Posts: 172 Member
    Jan.18 - 4.2km another warm spell coming up, supposed to be +3°C on Saturday! I'll definitely be making up some KM this weekend, we have to dog sit and this dog loves his walks.
    MTD - 32km
  • shanaber
    shanaber Posts: 6,423 Member
    @MobyCarp - Congratulations! I am also so happy that quad is making some progress!
  • Starflight00
    Starflight00 Posts: 112 Member
    HRKinchen wrote: »
    I ran my first EVER nonstop 5K today!!!

    Congratulations!!!

  • girlinahat
    girlinahat Posts: 2,956 Member
    Welcome @lonestarbabe to the fastest moving thread on MFP.

    Good luck in your race tomorrow @hjeppley !!!

    @rheddmobile – your story of the woodpecker reminds me of the robin I once heard screaming in terror as our cat destroyed his mate on the ground in front of him. I have never heard such a noise from any creature, and it was REALLY clear to my untrained ear that this was a frantic screech to all other birds in the neighbourhood to stay well clear.

    I did a short run this morning, my legs were good to start with but I REALLY struggled the last half mile. I don’t know if this is the lasting effects of blood doning Wednesday night, but it wouldn’t surprise me. I’m only a littl’un so taking a pint out of me hits me hard. Hopefully I’ll feel better for a longer run tomorrow (my weekend runs tend to be non-fasted as well which should help)
  • mustb60
    mustb60 Posts: 1,090 Member
    January Running Challenge
    Goal: 90 km
    Ran: 58.1/90 km

    19/1/18 Run 10 km
    17/1/18 Run 7.3 km
    13/1/18 Rest day
    12/1/18 SL A Circuit training
    11/1/18 Run 8.3 km
    10/1/18 Run 7.5 km
    9/1/18 Run 5 km SL B
    8/1/18 Run 4.4 km TT 1hr BM 30m
    6/1/18 rest day
    5/1/18 Run 7 km
    4/1/18 SL B
    3/1/18 Run 5.3 km+3.3km
    2/1/18 SL A Walk 9 km
    1/1/18 Walk 6 km

    SL~ Strong Lift
  • Starflight00
    Starflight00 Posts: 112 Member
    First training day of 10K yesterday. I was supposed to run 10 minutes moderate, 10 minutes hard and 10 minutes easy. Those 10 minutes hard really kicked my butt. Legs were sore, I was panting and counting seconds. 10 minutes easy I basically walked to stay in the target HR zone. Wish I looked up a bit more, the stars were beautiful.

    And today my right knee hurts. I've bad knees, every time I get up the stairs at home, my knees makes more noise that the stairs lol. Maybe I should consider physiotherapy... Any tips?

    January goal: 30km
    January 7 - 3.29/2.04 - 3.29/2.04
    January 9 - 3.44/2.14 - 7.73/4.18
    January 12 - 3.48/2.16 - 11.21/6.34
    January 14 - 3.47/2.16 - 14.68/8.5
    January 16 - 3.47/2.16 - 18.15/10.66
    January 18 - 3.52/2.19 - 21.67/12.85

    LH7Cp1.png
  • _nikkiwolf_
    _nikkiwolf_ Posts: 1,380 Member
    @hjeppley I'm probably a bit late, after all the socks advice you've already got. But in addition to wearing socks with wool, I also liberally apply (bike) chamois bike to my toes when I know I'll spend a few hours running in the wet, I like to think that helps prevent blisters as well.

    @HRKinchen Congratulations on running 5km non-stop, a great accomplishment!! It's amazing how much a little difference in speed can help :smile:
    You can work wither on speed or distance now, depending on what you like. You probably shouldn't start doing speedwork at the same time that you increase distace, if you don't want to risk injury. As your long runs get longer, you'll probably notice you are able to do your short runs faster at the same level of effort, even without dedicated speedwork.
    I know a lot of people use this training programme to go from 5km to 10km: "bridge to 10k".

    @Marissaxzxzxz Scary that your house got hit by lightning! I remember 20 years ago my computer power supply was killed by a thunderstorm, but I think that was just a spike in the network, not lightling actually hitting our house.

    @LaurenFOB2301 All the best for your race tomorrow :smile:

    @7lenny7 I assume once you screwed your shoes (:mrgreen:), you can't run on asphalt any more with them? I imagine having all those hex-heads under the sole would feel very uncomfortable?
    I'm really glad I only have to worry about ice a handful of days per year. On regular snow my trail shoes do the job well enough in their original state, as long as I'm willing to run slow and pay a bit of attention.

    @Orphia All the best for your race as a pacer tomorrow! Does your parkrun always offer pacers, or is it something you offered to do for some runners you know?

    @ceciliaslater Frustrating when work interferes with exercise :wink: I'm glad you felt better later in the day and had a chance to go for a run.

    @lonestarbabe Welcome to the challenge!

    @bossymom15 Sorry about your foot. I hope it's nothing serious, and that with a bit of rest you'll be fine soon.

  • PastorVincent
    PastorVincent Posts: 6,668 Member
    HRKinchen wrote: »
    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! :blush:

    W00T!!! Well done!
    HRKinchen wrote: »
    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?

    What's next? Well, run an ultra marathon of course! :lol:

    There are lots of theories about how to train, but you are still just starting out so you so do you want to push things too hard. @_nikkiwolf_ mentioned "Bridge to 10k" as a good place to go, and I think that is probably right. That will give you a realistic plan that is designed for your level.

    If you do not want to follow that plan, your next option is probably to pick what you care about most, a great 5k time at the next race, or running a lot father. Then focus your training on the one you decide you care about more. Whatever you do, I would advise against increase distance and speed in the same week. So you might do:

    Speed week
    Distance week
    easy week
    Speed week
    Distance week
    easy week
    etc.

    Or something along those lines. It is way easy to overtrain and hurt yourself so one of the precaned plans like "Bridge to 10k" is really best for you at your level.


  • PastorVincent
    PastorVincent Posts: 6,668 Member
    _nikkiwolf_ wrote: »
    Tomorrow is my first race for the year!
    First two races, actually, since I signed up for both the 10k and the 5k. My plan is to race the 10k, then do the 5k for fun. Not sure what time to expect for the 10k, my only races last year were 5k and marathon; my last 10k race was June 2016...

    I have to admit, I'm a tiny bit nervous. It's the first time I run a race that starts in the afternoon (16:20 for the 10k, 18:00 for the 5k). There is no place to drop a bag, and I don't think I'll be able to find parking within <15min walking distance from the start/finish line, so I'll have to figure out a way to stay warm for ~40min between the two races. The weather forecast is 3°C (37°F) and heavy rain, so standing around in sweaty running clothes doesn't sound so nice.
    Maybe I shouldn't have signed up for both, but the 5k is a "light run", where everyone is supposed to wear coloured lights while running in the dark, that sounded fun. Plus the fee was 25CHF for each race, but only 35CHF if you do both. So running 10k & 5k saves me a lot of money :wink:

    Do you have the big heavy plastic garbage bags over there? If so cut a hole out for your head and pull it over your body between races. It is light enough to carry while you run the 10k, and will help keep you warm and drier between races. Then just before the 5k, toss it in a garbage can.

    The other option is to get a watertight bag, and toss some warm clothes in it and hide it near the finish line someplace. I have done this - but it is risky that the bag will be gone when you come back so do not put anything you really love in it.
  • _nikkiwolf_
    _nikkiwolf_ Posts: 1,380 Member
    @PastorVincent I hadn't though about a garbage bag for between races (yes, we do have those over here as well :grin:). I was considering to race with a backpack filled with clothes, but a garbage bag should fit in my jacket's pockets, that would be better.
    The race is in a big grassy park (no trees), so no hiding spots, but maybe I'll also risk putting a cheap fleece shirt in a bag with a "for after the race - please don't throw away" paper and hang in on a fence post, hoping for the best.
  • mustb60
    mustb60 Posts: 1,090 Member
    Ran 10 km walked 6 km then lost my fitness band! T_T Will have to rely on Google fit now which is not that accurate.
  • PastorVincent
    PastorVincent Posts: 6,668 Member
    Fellow Garmin/Fitbit/whatever device wearing runners that also wear it while sleeping overnight... do you find it is tight when you wake up? Like if I have it comfortable when I lay down, when I get up in the morning it is tight enough to be uncomfortable and leave a physical impression of itself in my skin.

    Is that normal? I have to assume that means my wrist got bigger at night for some reason? Fluid retention while laying down?
  • HRKinchen
    HRKinchen Posts: 202 Member
    Thanks, everyone, for the encouragement and advice! :smiley: My only real speed goal at this point is to be fast enough (or less-slow enough) by April that I can stop for photo opps during the WDW Star Wars Dark Side 5K, without cutting it too close to the minimum pacing requirement. Right now, there's only a 1min/mile difference between my pace and the minimum, though I suspect that stopping here and there for pics would allow me to run a little faster than if I were running the race straight through.
  • HRKinchen
    HRKinchen Posts: 202 Member
    PastorVincent wrote: »
    Fellow Garmin/Fitbit/whatever device wearing runners that also wear it while sleeping overnight... do you find it is tight when you wake up? Like if I have it comfortable when I lay down, when I get up in the morning it is tight enough to be uncomfortable and leave a physical impression of itself in my skin.

    Is that normal? I have to assume that means my wrist got bigger at night for some reason? Fluid retention while laying down?

    Mine feels a little tighter overnight, too. Not enough to make much of an impression, but enough to notice. Hadn't considered water retention, but that would make sense. Also maybe it gets pushed a little farther up your wrist?
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