February 2018 Running Challenge
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February 3 – 13.1 miles
February 4 – 6 miles
February 5 – 5 miles
February 7 – 5 miles
February 9 – 7 miles
February 10 – 14 miles
February 11 – 3.8 miles
February 12 – 5 miles (treadmill)
February 14 – 5 miles
February 17 – 12 miles
@simcon1 – Congratulations on your PR!
@MobyCarp – Congrats to you also on your successful run today.
@polskagirl01 – Good luck in your race tonight. Sounds like a very emotional one.
@HRKinchen – Good luck to you tomorrow! Have fun!
Got in a good 12 miles this morning. It was 43F at the start. A few sprinkles hit towards the end and it’s been raining all afternoon so I’m glad I got my butt up out of bed at 4:30 this morning to get it done. For some reason my Garmin will not sync with the phone app. This happened over a year ago. At that time I deleted my Garmin on the app, added it back and still nothing. Tried it again in a couple of months and it started working. I hope it doesn’t take that long this time. I’ll give it another try tomorrow before I delete and start over.
Upcoming Races:
February 24-25 – Gasparilla Amber Challenge (15K & 5K on Saturday; Half Marathon on Sunday)
May 6 – Pittsburgh Half Marathon
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2/1 - 6.5km
2/2 - strength
2/3 - 9.0km
2/4 - strength
2/5 - rest
2/6 - 6.0km
2/7 - 3.1km
2/8 - 6.3km
2/9 - rest owww
2/10 - 8.3 km
2/11 - rest
2/12 - rest & cake (hubby's birthday)
2/13 - 6.3 km
2/14 - ate sushi & watched Olympics
2/15 - 6.7 km
2/16 - stretch
2/17 - 9.8 km
62/110 km
The paths were clearer but the wind was just wicked today. My knee is really bothering me - when I fell on the ice earlier this week I bruised it quite badly and it's very stiff. It was fine after about half a mile once I was a bit warmer up. It is a very pretty shade of purple with some bilious yellow mixed in.
Upcoming Races:
1/1/18 Resolution Run 5K ~38:00 (no official times)
3/4/18 MEC Road Race #1 10K
4/7/18 Jasper Half Marathon
4/22/18 MEC Trail Race #1 5K
5/20/18 MEC Trail Race #2 10K
6/24/18 MEC Trail Race #3 15K
8/18/18 Edmonton Marathon 10K
9/2/18 MEC Trail Race #4 10K
10/7/18 MEC Trail Race #5 15K9 -
@polskagirl01 – Good luck in your race tonight. Sounds like a very emotional one.
Thank you! I somehow managed to focus on the race and avoid the emotional stuff. Got parked and distracted myself by running to the start area and warming up good, as was suggested here after that last hard 5k I did recently. For the first 2k I focused on staying with the pace group, as I really didn't want to go out too fast. Ignored the concentration camp on the left. The pacer was perfect. At the 3k mark though, it was downhill and I was feeling good, so kicked it up a notch and left the group. Kept a steady pace all the way through, except for a slightly slower 8th kilometer, which had a bigger hill in it. Otherwise felt great, finished fast, and it seriously feels so good to be passing people going uphill, at the end of a race. My actual thought when I saw the finish line off in the distance was, "already?"! I'm not breaking any records, but I met my time goal and am now unable to sleep due to the runner's high. I have to be up early, so I'd better turn off the screen and go try to sleep.
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After Thursday's ITB shortened run I wasn't too optimistic about today's run. It turned out pretty good though.
I ran 7.5 miles with Kody on my 11th run in my quest to run every street in my town. Today I hit the industrial part of town. About a half mile in I noticed Kody's undercarriage was getting extremely dirty, almost as if he were laying mud! I never saw him laying down so the only thing I can think of which may have caused it is that these roads were really dirty, then with temps around 31F there were a lot of dirty puddles, so that dirty water must have been splashing up onto his belly. Our outdoor faucets are all shut off for the winter and Kody's not allowed upstairs where our bathtub is, so I had to give him a buff & shine with wet towels in the back entryway.
Zero pain for the first 5 miles, then very low level, but runable pain until the end. At no point did I think maybe I should stop, and the little pain that was there left as soon as I stopped running.
My cadence has been awesome of late. 172 to 178. I even hit 170 on the trail last weekend, which is amazing for me. It's starting to feel more natural and not as forced.
Tomorrow will bring temps over 40F but with 20mph winds. I'll try for another 7 or 8 miles, with a stretch goal of 10.12 -
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Races:
2/17 - Susan B Komen Race For the Cure 5K DNS
2/24 - Gasparilla 5K
So...I have my 1st ever "DNS" on my racing resume. Ugh. I decided to take care of me, so I went home, took a muscle relaxer & slept from about 5:00 last night til about 4:30 this am, then snoozed to 0515 when I got up for work. This headache I've had since Thursday is finally releasing, so, while I can say I've made the right decision, there IS a bit of guilt that I didn't go. I'll find a virtual one to do for breast cancer & Gasparilla is this coming week, but still...a DNS!
So I'm not going to get day 3 of week 7 done for CT10K, but I'll start with week 8, a place I've not touched before. Plus new running shoes await me in the morning!10 -
2/1 5miles
2/2 14.1miles!!
2/3 5miles
2/4 rest
2/5 6.5miles
2/6 4miles
2/7 9.03miles
2/8 7miles
2/9 13.1miles
2/10 rest
2/11 4miles
2/12 5miles
2/13 5miles
2/14 7miles
2/15 10miles
2/16 12miles
2/17 5miles
2/18 rest
An easy 5 miler yesterday. It was 70 when I ran Friday morning and 45 degrees yesterday. The weather here is nuts! It’s supposed be quite warm this week, maybe spring is here to stay?
I’m going to attempt some speed workouts this week. Hopefully it doesn’t hurt too much! I feel like I lost a bit of fitness during the nasty strep/flu/cold epidemic in our house the last two weeks!
3/18/2018 Shamrock half marathon
10/7/2018 Crawlin Crab half marathon
11/18/2018 Norfolk Harbor half marathon6 -
Oh so there’s an endurance race today in Virginia Beach. 100k or 50k. It’s a single 2.3 mile loop through a golf course. The runners have to run the same loop 30 times to complete the 100k. How boring!
Apparently it’s a qualifier for the Spartathlon in Greece. Still seems crazy boring.
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I have a couple of random questions. I am training for a HM in May. So far my longest run has been 9.5 miles and it took me 1 hour 58 minutes. I know if I plan to fuel during the HM I need to practice that in advance. At what point do I need to refuel? Or do I even need that for an HM?
And for those of you with Garmins. Do you wait until your battery is almost dead to recharge it? Or is it ok to top it off when ever you get an opportunity like when you are showering, or if you are sitting on the couch for an hour or two watching a movie?4 -
I have a couple of random questions. I am training for a HM in May. So far my longest run has been 9.5 miles and it took me 1 hour 58 minutes. I know if I plan to fuel during the HM I need to practice that in advance. At what point do I need to refuel? Or do I even need that for an HM?
And for those of you with Garmins. Do you wait until your battery is almost dead to recharge it? Or is it ok to top it off when ever you get an opportunity like when you are showering, or if you are sitting on the couch for an hour or two watching a movie?
I take a gel around mile 5 and 10. I think they recommend after an hour of activity. Not everyone fuels for halfs. It's another one of those do what works for you things. I have taken fuel as early as 4 miles, it just depends on how I feel. I also found if I wait to take it until I need it, I struggle more.
I charge my Garmin when it gets into the 20s and plug it in when I go to bed. I have topped it off when I've had a race the next morning and feared not having a charge (which was ridiculous lol). I've always been told it's best to let the batteries drain fully before charging but not sure how true that is anymore.4 -
February Training:
02.01.18 - 10 m. 8:53 pace
02.03.18 - Run: 11.2 m. 8:28 pace; Bike Trainer: 88 minutes.
02.04.18 - run 1 m. Bike Trainer: 60 min. Chest congestion
02.05.18 - Run 1: 3 m @ 9:10 pace. Run 2: 7 m @ 8:45 pace.
02.06.18 - Run 3.5 m.
02.07.18 - Run 3.1 m.
02.08.18 - Run 1: 3.1 m. Run 2: 8 m. @ 8:26 pace
02.09.18 - Run 8 m. Hills @ 9:13 pace.
02.10.18. - Run 6.3 Bike 1 hour
02.11.18 - Run 9.6 miles (51.50 for the week) and Indoor Bike Trainer for 1 hour. (Ride 4 of month)
02.13.18 - Run 10 m. @ 8:35 pace. Indoor Bike Trainer - 45 minutes.
02.15.18 - Run 9.3 m. @ 8:45 pace.
02.16.18 - Run 9 m. Bike 8 m. Swim 1/2 mile.
02.17.18 Run 6.2 m. Bike - 85 minutes.
Upcoming Events:
3.04.18 - Little Rock Marathon
4.07.18 - Yakima River Marathon
February Goal:
Run: 200 miles, Bike: 10 rides, Swim: Start Program
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I think I have a problem:
2018 Races
1/13 Rock n Roll 5K
1/14 Rock n Roll 10K
1/28 WTF Quarter Marathon
2/18 Coyotes 5K Breakaway Challenge
3/11 Lucky Clover 4 miler
3/16 Kilt Run
3/17 Kiss me I’m Irish 8k
3/31 Cactus Flower 7k
4/21 Cactus Flower 6k
5/19 Hot as Hell Quarter Marathon
5/26 Cactus Flower 5K
10/6 Cactus Flower 5k
11/17 Cactus Flower 6k
12/1 Cactus Flower 7k
2018 Maybes
5/12 Hakuna Mimosa 5k (if they ever open registration)
9/29 Summer Night Quarter Marathon
11/11 Rock n Roll Vegas 26.2 (if they ever open registration)
12/2 Hot Chocolate 15k
12/8 12ks of Christmas
I need to get my miles going. I've been struggling this month to get runs in. My weight training phase takes more time so it's hard to run and lift on the same day (except weekends). And yesterday I meant to run but I sat around and worked on my business and kept putting off working out and then never did it. I also think I am built more for distance because this morning I rounded the corner in my 5k and was like wooo! Finally hit my stride! Look at my watch 2.95, look up, oh there's the finish. HAHAHA Tomorrow I will run.
Date Workout
2/1 Rest
2/2 Glutes + Abs
2/3 Delts & Tris
2/4 Legs & Back
2/5 4.15
2/6 Glutes
2/7 Rest - Unscheduled
2/8 Rest - Scheduled
2/9 Rest - Unscheduled
2/10 3.1 Legs & Back + Abs
2/11 Delts & Tris
2/12 Glutes & Abs
2/13 Rest
2/14 Chest & Back
2/15 Plyo
2/16 Legs & Back
2/17 Rest
2/18 3.1
Total 10.35 out of 506 -
Everyone’s killin it!!! No run/walk for me today. With the family all day then work at 43
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@kgirlhart I think it's worth refueling if you race for 90 minutes or more.
Key points- You likely have enough glycogen in your body for at least 90 minutes of hard running
- It takes about 30 minutes for the calories you ingest to be available to your muscles
- Most people can only digest 200 to 240 calories per hour. Taking in more that than can have detrimental effects.
Based on that,- first refuel should be about 60 minutes after start of the race
- last refuel should be about 45 minutes before the end of the race
- Take no more than 200 calories per hour unless through training runs you've found you can take in more.
- If you can run a 90 minute half, you probably don't need to refuel. You may not even need it for a longer run, but it won't hurt.
This only applies to a half. For a full, I'd start taking in calories about 15 minutes before the race. Since you can't digest as many carbs as your body is using through glycogen, you want to start that refueling process immediately to try to keep topped off as long as you can. For a half, you're not running long enough to warrant immediate refueling8 -
YTD:
19,773’ elevation gain
174.4 miles
Feb18
11.4mi 15’00 overall pace run with Kim in GFP. We hiked 1/3, ran 2/3; 1436’ gain 1370’ loss, mostly trail some road for turnover!
Feb17
9.39mi 13:18/mi pace 2:05:01 863calories 177’gain
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February Running Totals (miles)
2/1 – 5.01 easy
2/2 – rest day
2/3 – 7.00 paced run
2/4 – 5.17 almost easy
2/5 – rest day
2/6 – unplanned rest day
2/7 – scheduled rest day
2/8 – 5.17 easy with fast finish
2/9 – rest day
2/10 – 6.17 partly paced run
2/11 – 6.52 at marathon pace
2/12 – rest day
2/13 – 7.78 easy with hills
2/14 – rest day
2/15 – 5.06 easy + one stride
2/16 – rest day
2/17 – 7.97 Freezeroo #5 - 8 mile race
2/18 – 6.05 easy
February running total to date – 61.90
Nominal challenge goal: 100 miles
Real goals: Transition from recovery to base building by end of month. Give myself a chance to start and complete Boston 2018.
Today's notes – Just a nice, routine run with temperature in the upper 30s F (3 or 4 C) on a pleasant afternoon. I was confident enough to plan a route in advance, thinking 5 to 6 miles. Had a stretch of gravel road, but I was pretty sure the snow would all have melted before I got there. It had, and the wet spots weren't muddy enough to be a problem. I did notice that my recovering leg doesn't like the uneven surface as much as smooth surfaces; the gravel road was softer and less even than asphalt, though harder and more even than a typical cross country grass surface.
Twinges in the leg reminded me that I'm not really *all* better yet, and I worried for a bit that perhaps I should have taken a rest day after my 8 mile race yesterday; but I seem to have got away with a shorter run, and tomorrow will be a scheduled rest day anyway.
2018 races:
February 17, 2018 Freezeroo #5 (Valentines Run "In Memory of Tom Brannon" 8 Mile) (Greece, NY) finished in 54:48
February 24, 2018 Freezeroo #6 (White House Challenge 4.4 mile) (Webster, NY)
March 17, 2018 USATF Masters 8K (Shamrock 8K, Virginia Beach, VA)
April 16, 2018 Boston Marathon (Hopkinton, MA)
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Date :::: Miles :::: Cumulative
02/01/18 :::: 5.0 :::: 5.0
02/02/18 :::: 0.0 :::: 5.0
02/03/18 :::: 7.4 :::: 12.4
02/04/18 :::: 3.2 :::: 15.6
02/05/18 :::: 3.8 :::: 19.4
02/06/18 :::: 3.1 :::: 22.5
02/07/18 :::: 3.3 :::: 25.8
02/08/18 :::: 3.4 :::: 29.2
02/09/18 :::: 0.0 :::: 29.2
02/10/18 :::: 8.1 :::: 37.3
02/11/18 :::: 3.6 :::: 40.8
02/12/18 :::: 3.2 :::: 44.0
02/13/18 :::: 3.6 :::: 47.6
02/14/18 :::: 0.0 :::: 47.6
02/15/18 :::: 3.1 :::: 50.7
02/16/18 :::: 0.0 :::: 50.7
02/17/18 :::: 8.2 :::: 59.0
02/18/18 :::: 3.2 :::: 62.2
Started auditioning for new gyms since I am rage-quitting the YMCA. Today's trial was OK - they have everything I am looking for including a small indoor track and small lap pool, as well as a pretty good schedule of classes. Equipment looks up to date and good, but the decor is all rather dated and a bit grungy. It changed hands/names recently so maybe they will be spiffing it up. The locker room was decent though. I was there at a pretty quiet time but it appeared to be able to accommodate a pretty big crowd, much more mirror and hair drying space than the Y!
I ran the indoor track - 16 laps to a mile the guy said but I didn't count, so constantly turning. But good I guess to have that as an alternative for shorter runs along with treadmills for those winter days that I can't face running outside. Today was not really one of those days, I should have run outside, but after a morning walk with the dog where I almost fell a bunch of times on the icy trail under a light snow I was not up for it. And needed to check out the gym anyway.
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2/1: 11.85 miles
2/2: 13 miles
2/3: 13.07 miles
2/4: 10.3 miles
2/5: 10.26 miles
2/6: 10.26 miles
2/7: 10.35 miles
2/8: 9 miles
2/9: 8.2 miles
2/10: 8.5 miles
2/11: 8.5 miles
2/12: no run
2/13: 10.8 miles
2/14: 12.3 miles
2/15: 12 miles
2/16: 12 miles
2/17: 11.87 miles
2/18: 16.04 miles
Total so far: 188.1 miles/300
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February 3 – 13.1 miles
February 4 – 6 miles
February 5 – 5 miles
February 7 – 5 miles
February 9 – 7 miles
February 10 – 14 miles
February 11 – 3.8 miles
February 12 – 5 miles (treadmill)
February 14 – 5 miles
February 17 – 12 miles
February 18 – 9 miles
9 miles before church this morning. Beautiful morning. Temp was 35F at the start but the sun was up before we finished and it's been shining most of the day.
I usually take at least one gel during a HM. I'm one of those who carry my own water also. I think it's more a security thing as there are usually plenty of water stations. My water bottle has a zipper pocket that is great to carry gels, car key, etc.
Upcoming Races:
February 24-25 – Gasparilla Amber Challenge (15K & 5K on Saturday; Half Marathon on Sunday)
May 6 – Pittsburgh Half Marathon
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@kgirlhart I think it's worth refueling if you race for 90 minutes or more.
Key points- You likely have enough glycogen in your body for at least 90 minutes of hard running
- It takes about 30 minutes for the calories you ingest to be available to your muscles
- Most people can only digest 200 to 240 calories per hour. Taking in more that than can have detrimental effects.
Based on that,- first refuel should be about 60 minutes after start of the race
- last refuel should be about 45 minutes before the end of the race
- Take no more than 200 calories per hour unless through training runs you've found you can take in more.
- If you can run a 90 minute half, you probably don't need to refuel. You may not even need it for a longer run, but it won't hurt.
This only applies to a half. For a full, I'd start taking in calories about 15 minutes before the race. Since you can't digest as many carbs as your body is using through glycogen, you want to start that refueling process immediately to try to keep topped off as long as you can. For a half, you're not running long enough to warrant immediate refueling
One note on glycogen: if you've been eating at a deficit for a long time (which a lot of people here have, since this is a site devoted to calorie counting) your glycogen stores may already be depleted and you may not have nearly 90 minutes.
And if you're a diabetic on medication, all bets are off - learn what your personal tolerances are like well in advance by stopping and testing. I'm on metformin, which slows the release of glucose into the blood stream, and I feel much more comfortable eating something at least every half hour, although I'm getting to the point that I can manage an hour. And fifteen minutes of really intense exercise such as HIIT cycling can drop me from severely elevated into the 70s. A normal person would then quickly come back up, but the metformin slows that recovery process.
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