January 2018 Running Challenge
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ceciliaslater wrote: »Well, I didn't get in my 8 miles this weekend. Took Saturday off, and struggled my way through 6.25 excruciatingly slow miles yesterday. I ran in the evening, after working at the old house all day, and had eaten about an hour before I went out (which I normally do not do). Just an off day. Jayde was clearly annoyed by my slow pace and kept trying to get me to run faster. When that didn't happen, she decided to prance around and lunge at all the cattle and armadillos we came across. Good times...
Anyway, I was feeling a little bummed about it this morning, thinking all of my future runs would be awful, too. Decided to jump on the treadmill before Power Pump class and see how it went. 3.1 miles @ 9:00/mile, and not even a struggle. So...now I'm feeling more confident again. It's amazing how one bad run can totally wreck you...
And also: GOAL!
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
1/19/18 - 7.00 miles
1/21/18 - 6.25 miles
1/22/18 - 3.10 miles + Power Pump class
Total: 62.35 miles / 60 mile goal
Congrats on meeting your goal so early in the month!!
That's fantastic!! 0 -
Date Miles today - Miles for January
1/1 REST DAY <<< traveling back from FL
1/2 6.2 miles - 6.2
1/3 REST DAY
1/4 6.5 miles - 12.7
1/5 5 miles - 17.7
1/6 10 miles - 27.7
1/7 REST DAY
1/8 REST DAY
1/9 7 miles - 34.7
1/10-14 LAZINESS
1/15 7 miles - 41.7
1/16 4.5 miles - 46.2
1/17 4.5 miles - 50.7
1/18 REST DAY
1/19 REST DAY
1/20 7 miles - 57.7
1/21 REST DAY
1/22 5 miles - 62.7
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 Festival Marathon - 4/29 << 4:09:59
Upcoming races:
Oak Barrel Half Marathon - 4/7/18
I am way behind this month. Too much going on in my life. Let's see how much of this month I can salvage.
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It's too late at night now to truly catch up, so I just skimmed the last 6 pages. The "3 hour rule" discussion caught my eye. I think that greatly depends on your speed and training level.
For both my marathons (2016 and 2017) my longest training runs were 32km/20mi in 4 hours, two in each training cycle (back-to-back after 16km/10mi runs the day before). The training plan I followed built up gradually to that distance, my runs of 26km/28km/30km were also above 3 hours, so I had time to build up to the time on my feet.
My finish times for the races were 4:37:05 and 4:28:00. It's crazy how many people I passed in the last couple of kilometers of these races who were obviously at the end of their strength. Not that I didn't find it extremely tough either, but both times I managed to run an even pace all the way to the end and even speed up for the last kilometre or a little more. If I had stuck to "no more than 3 hours", my longest run would have been around 25km or 15mi. Maybe I could have finished a full marathon with as little training as that, but I have no doubt that that would have made the second half of the race a rather gruesome experience. Of course no one should jump off the couch and run four hours without the proper base, but both endurance-wise as well as mental I think my long runs helped me, and I'd never plan training for another marathon without scheduling in at least 30km as the longest run.11 -
So... belated race report(s) from the weekend. I was wiped out Saturday after coming home, and spent Sunday morning "recovering" reading in bed and the afternoon/evening indoor climbing, but better late then never (I hope
)
Having a race in the afternoon felt weird. I ended up leaving home really early, arriving near the race locating (at the closest parking without time limit I knew of) more than three hours before the start of the 10km race. I walked to the park where the race was taking place, then to the the bib pickup that was at a school a bit further away, and back to my car. 5.4km walking according to my phone. At that time, it was already raining, and I decided to move my car to a parking spot closer to the race (max 1 hour parking allowed, which was obviously not enough, but the weather was dreadful enough that I decided to risk a parking ticket). Mostly because I didn't want to wear all my blinking lights for the 10k race, but needed them for the 5k afterwards, and they didn't offer a place to store bags.
The 10k race was okay, but didn't go as well as I had hoped. The rain and cold weren't so bad (actually, after the first 3km I was feeling warm enough to take off my gloves), but I hadn't looked at an elevation profile of the course beforehand and was really surprised how hilly it was. To me "four loops around a park in the city" sounded flat, but this is what it looked like instead:
142m (466ft) acording to my watch. Not exactly a mountain, but not the perfect PR course either. And quite curvy. I saw a lot of people clipping the corners by cutting across the grass (not much, just maybe 5-10m each time, but in seven or eight different locations along the loop). Actually, on Strava it looks as if I did, but I swear that's just their smoothing algorithmus
. In fact, I was feeling a little smugly superiour for not "cheating" and sticking to the path in each turn. At least in the first of the four loops. I think in the last loop I was only focussing on mentally cursing the wind that always seemed to be directly in my face on the climb uphill...
My goal was to run the 10km in under 1 hour. According to my watch I ran 10km in 59:26 - only when the lap timer beaped to tell me that, I was still 500m away from the finish line. My finish time ended up being 1:01:26 *sigh* I should have cut across the lawn in the turns too!
After crossing the finish line, I didn't have too much time to feel disappointed. Just enough time to grab a cup of tea, dress in my fancy garbage back and walk to my car to retrieve my lights. I made it back with 2 minutes to spare before the start of the 5km "light run". Which, by the way, showed up as 5.5km for me, so I'm still not 100% sure if I'm just abyssimal at running tangents, or if the loops where just a tiny bit too long. I didn't race this one, just ran it for fun. It was really awesome how many people dressed up in colorful lights.
Since we were discussing gluten-free race food earlier this month (I just forgot who was talking about it):
this race offered madarines, dried apple chips and chocolate to eat, and water and camomile tea to drink. So everything was gluten-free, but I don't know if they did that on purpose of if it was just what they were going to offer anyway.
Neither race had a medal except for the first three finishers, so no bling for me. Except for the buff scarf that was together distributed with the bibs, which was colorful enough (and dry ^^) that I exchanged my usual hat for the 5k, not sure how well you can see it in the photo:
I've taken an extra rest day today (just 30min on the indoor rower, but no running), but I might still make my distance goal for January.
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1/1 5.9miles
1/2 5miles
1/3 13.1miles!
1/4 5miles
1/5 8.4miles
1/6 4miles
1/7 rest
1/8 6.67miles
1/9 5miles
1/10 6miles
1/11 13.1miles!
1/12 8.09miles
1/13 4miles
1/14 rest
1/15 5.75miles
1/16 6.15miles
1/17 9.17miles
1/18 5miles
1/19 13.1miles!
1/20 5miles
1/21 rest
1/22 6.42miles
Interval Monday. My legs were toast by the end. Definitely feel like I improved my vo2 max today!
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Congrats @LaurenFOB2301 on your race. Given you were able to run back to the car, last evening or today would likely be an indication if an issues with it being swollen or difficult to walk, etc.
Thanks to everyone for your well wishes and comments on Strava and this forum for my HM. Much appreciated.
@_nikkiwolf_ Nice race, even with the hill repeats and dealing with your gps shorting your tangents or you running slightly beyond. Re your note on the 3 hours, agree with your thought process. There might be training plans that allow a successful race w/o exceeding 3 hours, but it seems most plans have a 20 mile run as part of marathon training and hard for me to imagine not having that distance under my belt to successfully run 26.2 (or as noted, risk being severely challenged with a considerable distance remaining). Granted, if someone is able to run 9 min miles, then they are fortunate to do 20 miles in 3 hours and could see where effort beyond this time limit for this type of runner could be minimal, as I assume their race pace is faster, etc. I am hopeful I can minimize time beyond 3 hours, but a long run of that distance likely places me closer to an avg of 10 min miles. My plan has incorporated a couple 20 miles runs with another 22 mile efforts. Maybe overkill, but I would rather get closer to total distance than further away. That said, plan also incorporates MP pace effort during late miles on some of the weekly long runs to build up and help simulate the mental/physical requirements needed at the end of a marathon and hopefully allowing a runner to finish strong. Will see how things progress.
I am training for my first and holding off on registration based on a) first successfully completing 20 miles and b) returning from ski trip at beginning of March. Technically my 20 miler is scheduled on my last day of skiing (not going to happen that day) so going to swap a down week and do it a week earlier.5 -
Haven't been able to keep up here, but I see that @7lenny7 has a new moneymaking gig.
1/1 - 4 treadmill miles on a way too cold day.
1/2 - Two flat tires doomed my chances of getting to the Y / gym.
1/3 - 4 more 'mill miles.
1/4 - 5.1 treadmill miles at Trek Class, then upper body weights.
1/5 - Unplanned rest day.
1/6 - 4 treadmill miles, then upper body weights.
1/7 - Another 4 on the 'mill. Finally could have run outside, but my son asks me to take him to the gym
1/8 - Nothing yet, but planning an odd (for me) evening run.
1/8 - 4.8 miles. First outdoor run in a while. Almost got hit by cars twice...people are stupid.
1/9 - Rest day.
1/10 - 5 miles outside...woot!
1/11 - Snow day (really?!?). Stayed home with kids, snuck to Y in late afternoon for 4 treadmill miles and some weights.
1/12 - Really sore in the low back, hips and knees. Gonna wait and see.
1/13 - 5 treadmill miles. Didn't hurt to run, but the rest of the day was very sore / stiff.
1/14 - Rest day.
1/15 - 10.5 "miles" on stationary bike, then upper body weights.
1/16 - Rest day.
1/17 - 10.5 miles on stationary bike and upper body weights.
1/18 - 4.5 treadmill miles at Trek Class. Didn't do the inclines as directed, will see how hip feels today.
1/19 - Rest day.
1/20 - 4.6 miles outside. Felt good during, but not so good later in the day
1/21 - 10.5 miles on stationary bike and upper body weights.
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1/1/17 1.65 Leg Day
1/2/17 Rest
1/3/17 Rest
1/4/17 Biceps and abs
1/5/17 3
1/6/17 Booty Day!
1/7/17 Chest & Back
1/8/17 5.55
1/9/17 3
1/10/17 Rest
1/11/17 Rest
1/12/17 Shoulders & Triceps
1/13/17 3.17
1/14/17 6.25
1/15/17 3.28
1/16/17 Rest
1/17/17 2.75
1/18/17 Leg day
1/19/17 2.5
1/20/17 Rest
1/21/17 Rest
1/22/17 3.5 Back & Biceps
Total 34.65 of 50
Wasn't online much this weekend. I ended up taking rest days both Saturday and Sunday because I was mentally and physically exhausted. I've been crazy busy trying to get everything done so I stayed away and now don't have time to catch up with 150+ posts!7 -
01/01/2018 - 3.0 miles @ 9:15
01/02/2018 - 6.5 MPH and 4% Grade for 1 hour
01/03/2018 - 6.5 MPH For 8 Miles at 4% grade
01/04/2018 - 6.7 MPH For 8 Miles at 4% grade
01/05/2018 - 6.8 MPH For 8 Miles at 4% grade
01/06/2018 - Rest
01/07/2018 - Rest - Family Time
01/08/2018 - 7.0 MPH for 7 miles at 4% grade
01/09/2018 - 10 miles @ 8:58 pace
01/10/2018 - *grumble grumble meetings*
01/11/2018 - 11 miles @ 8:34 pace
01/12/2018 - *grumble* *grumble*
01/13/2018 - 7.0 MPH for 7 miles at 4.25% grade
01/14/2018 - 11 miles @ 9:46 pace - in the snow.
01/15/2018 - 7.0 MPH for 6 miles at 4.5% grade
01/16/2018 - *grumble grumble*
01/17/2018 - 7.0 MPH for 10.3 miles at 4% grade
01/18/2018 - 7.0 MPH for 9 miles at 4% grade
01/19/2018 - Rest
01/20/2018 - 20 miles @ 9:22 average pace
01/21/2018 - Meetings
01/21/2018 - 8.8 miles I think. Forgot to start Garmin
Big Hairy Audacious Goal: Sub 4 hours in Pittsburgh 2018!
Official Marathon PR: 4:11:28
Next Races (more as I find them):
03/17/18 - Shamrock Shuffle Half Marathon
05/06/18 - Pittsburgh Marathon - aiming for sub four hours.
05/12/18 - Glacier Ridge 50k Trail Ultra (I must hate myself)
2020 - Disney World Dopey! (if can raise funds)6 -
So that was silly of me!
I got a text from my wife asking if I wanted to meet her for ice cream. So I said sure. The ice cream place is only 2.8 miles from my house, so I slipped on my running gear and ran over. But I forgot to start my Garmin so no idea if I ran a good pace or not. Ah well.
I ran home, but looped in more roads and DID start my Garmin, and picked up 6 miles at a rather slow pace, but with my back being hurt I had intended to go slow
All in all, not a bad run, given there was a bowl of ice cream in the middle.
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Great job @LaurenFOB2301, and hope your ankle will be fine quickly.
@_nikkiwolf_ that looks tough! I would be so over that hill after loop 2 I think. Great job finishing that out, and in the chilly rain too. And then your 5k +! The buff looks cool from what I can tell!
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
01/19/18 :::: 0.0 :::: 50.2
01/20/18 :::: 0.0 :::: 50.2
01/21/18 :::: 0.0 :::: 50.2
01/22/18 :::: 3.7 :::: 53.9
Goal = 93 miles
Went to group speedwork tonight for the first time in a few weeks. The weather was pretty agreeable and after 3 days of rest I was ready to get out again but maybe not quite full effort. The workout was 4 minute intervals x 3, with 2 -minutes rest between, plus sprints. With warm-up and cool-down this was 3.71 miles for me.
I'm fairly behind on my goal for the month, but that's okay.
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Jan 22: 5 mi and GOAL! Considering the weather this month I'm amazed.
Today my husband and I switched up our usual routine - we did five miles on trails which is usually a long run for us, but threw in some fartlek. In the past our fartlek has been fast running intervals with walk recovery, today we did fast running intervals with easy pace recovery. The idea being to get used to recovering to the point that we can talk and relax without having to drop to a walk. Altogether pretty successful! Looking at tracker we did one quarter mile interval at 6 minute mile pace, which is like, blindingly faster than I thought I was capable of - anything over 8 mph on the dreadmill and I feel like I'm gonna go shooting off the back.
It had rained earlier and parts of the trails through the wetland area were basically rivers. At one point we came around the corner and everything was dry, except the trails, which had turned into little streams with about three inches of water, enough water to have a current! "Oh come ON!" says my husband, and I yelled, "MUD FARTLEK!" and plunged in. We were splashing enough to hit each other in the face with mud. Fortunately it was warm, almost 70 F. Hard to believe that less than a week ago those trails were covered in ice.
After the five miles we changed clothes and headed out for a two mile walk on the nice dry boardwalk. I swapped into my new shoes, which was a mistake, since my feet seem to have been damp even though I dried them off, and now I have a big nasty blister on the back of my heel. I wish there was some way to break in new shoes without having to break in new shoes.10 -
@LaurenFOB2301 - You can't really compare your rolled ankle to anyone else's, because ankle injuries come in many varieties and each variety can be of varying severity. Your description sounds like the time I rolled an ankle in July 2015; I saw my podiatrist for a routine visit the next week, and he informed me I had a sprain. I had run 15 miles on that sprain the preceding Saturday.
I ended up getting a soft supporting brace for the ankle and restricting both mileage and pace for 6 to 8 weeks; I was never totally unable to run, but I skipped some races because running hard would have been a bad idea. My biggest worry at the time was whether I'd be in shape to start marathon training just after Christmas, because I had qualified for Boston 2016. Turned out I did, but I wasn't able to do serious base building until about November.
All of this means little for your injury, because it may be different than mine, you may heal faster or slower than I did, etc. The main thing I'm sure is important is, avoid making it worse. If it hurts, stop running.4 -
Rest day today. Got an unexpected envelope in the mail from USATF:
I have no idea how that happened. I ran in 4 of the Grand Prix events, finishing 5th, 6th, 8th, and I think 17th in my age group. I don't know how the series scoring is done, but I think they use the results of your 5 best races. I find it odd that there weren't more than 9 guys running at least 5 races and accumulating more points than me.17 -
Rest day today. Got an unexpected envelope in the mail from USATF:
I have no idea how that happened. I ran in 4 of the Grand Prix events, finishing 5th, 6th, 8th, and I think 17th in my age group. I don't know how the series scoring is done, but I think they use the results of your 5 best races. I find it odd that there weren't more than 9 guys running at least 5 races and accumulating more points than me.
Congratulations! Seems to me that a big part of Master's is staying sound enough to show up and run. All those other guys in your age group have quads too!1 -
@LaurenFOB2301 - You can't really compare your rolled ankle to anyone else's, because ankle injuries come in many varieties and each variety can be of varying severity. Your description sounds like the time I rolled an ankle in July 2015; I saw my podiatrist for a routine visit the next week, and he informed me I had a sprain. I had run 15 miles on that sprain the preceding Saturday.
I ended up getting a soft supporting brace for the ankle and restricting both mileage and pace for 6 to 8 weeks; I was never totally unable to run, but I skipped some races because running hard would have been a bad idea. My biggest worry at the time was whether I'd be in shape to start marathon training just after Christmas, because I had qualified for Boston 2016. Turned out I did, but I wasn't able to do serious base building until about November.
All of this means little for your injury, because it may be different than mine, you may heal faster or slower than I did, etc. The main thing I'm sure is important is, avoid making it worse. If it hurts, stop running.
I rolled my ankle in 2005, so 13 years ago. It was a bad sprain- swollen and bruised, but I was a big dummy. I never went to the doctor and I kept running on it even though it hurt. To this day it still will feel sore especially when the weather changes.
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Rest day today. Got an unexpected envelope in the mail from USATF:
I have no idea how that happened. I ran in 4 of the Grand Prix events, finishing 5th, 6th, 8th, and I think 17th in my age group. I don't know how the series scoring is done, but I think they use the results of your 5 best races. I find it odd that there weren't more than 9 guys running at least 5 races and accumulating more points than me.
W00T!! Congrats man. Do not try and lessen your win here. You won, accept it. 4 -
@LaurenFOB2301 - You can't really compare your rolled ankle to anyone else's, because ankle injuries come in many varieties and each variety can be of varying severity. Your description sounds like the time I rolled an ankle in July 2015; I saw my podiatrist for a routine visit the next week, and he informed me I had a sprain. I had run 15 miles on that sprain the preceding Saturday.
I ended up getting a soft supporting brace for the ankle and restricting both mileage and pace for 6 to 8 weeks; I was never totally unable to run, but I skipped some races because running hard would have been a bad idea. My biggest worry at the time was whether I'd be in shape to start marathon training just after Christmas, because I had qualified for Boston 2016. Turned out I did, but I wasn't able to do serious base building until about November.
All of this means little for your injury, because it may be different than mine, you may heal faster or slower than I did, etc. The main thing I'm sure is important is, avoid making it worse. If it hurts, stop running.
@MobyCarp Good point; no two injuries are the same. The feedback I've received so far on here has been great though.
I'm definitely going to take it easy the next few days -- or few weeks, depending on how I feel by the week's end. And by taking it easy, I mean no running at all. Walking on it today at the grocery store wasn't too bad, but the thought of transitioning even to an easy jog at this point frightens me.
I'd rather come back with no residual pain/injury than to start back up too soon.6 -
January Goal....do something
1/1 gobsmacked
1/2 3.35
1/3 3.20
1/4 couldn't
1/5 3.27
1/6 2.50
1/7 wouldn't
1/8 3.58
1/9 4.16
1/10 6.19
1/11 4.62
1/12 scheduled rest day
1/13 non-exercise aerobic workout (incoming ballistic missile warning=elevated heartrate!
1/14 watched football
1/15 5.60
1/16 didn't
1/17 snorkel 3 hours
1/18 exhausted...don't know why-I just had 5 days off!
1/19 5.50
1/20 3.51
1/21 unmotivated
1/22 5.60 Not a snorkel pic, but I thought this was cool anyway.....
Total 51.08
Ticker is my goal for 2017 and progress to date:
Upcoming races:
Phoenix Women's 10k 1/28/18
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