March 2018 Running Challenge
Replies
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What does a run with tabatas involve? London sounds exciting!
I use a free tabatas app. So you do a mile or so warm up run. Then you turn on the app and it has you repeat 8 times: run 20 seconds very fast; rest 10 seconds. Repeat 8 times.
I usually do 4 sets of tabatas when I do them and do a slow run for approx 2 mins between each set.
For the resting I just slow down and walk instead of stopping.
As hard as they are they are fun.
3/1 - rest day
3/2 - 5 miles + Strength training - W6-C
3/3 - 26 miles cycling
3/4 - 3 miles + strength training -w6-D
3/5 - 3.5 miles + strength training W7-A
3/6 - 4.5 miles
3/7 - strength training W7-B
3/8 - 4.5 miles + strength training W7-C
3/9 - REST DAY!
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Bit of a makeup run this morning since I didn't get a chance to do yesterday's assignment (Higdon base training, week 10, day 4 - 2.5 miles). Have a race tomorrow, though, so I went short today and focused on fundamentals: keeping hands up during slower-paced warmup and cool down (huge lesson learned from the back half of last month's trail race), striding evenly throughout, and making sure that when I increased speed in the final "lap," I released any tension that tried to collect in my shoulders and chest and pushed my breathing back down to the diaphragm instead of letting myself breathe shallow in the chest. Made a huge difference in how it felt! Could've continued, but don't want to push it since I'm racing tomorrow.
MTD: 14.38/45
YTD: 88.63/500
3/1 - 2.0
3/3 - 3.38
3/4 - 2.5
3/6 - 3.0
3/7 - 2.0
3/9 - 1.5
*****
Goals for 2018:
- Run 500 miles
- Run a nonstop (no walking) 5K - DONE 3/3/18
- Run/walk my first 10K
- Run 3+ trail races
- Run in 3+ states
Stretch Goal: Run/walk a HM
Races:
1/27 - Mississippi Blues Marathon 5K - DNS
2/14 - Luv 2 Run 2.14M virtual - DONE
2/18 - Q50 Trails Extravaganza 5M - Slow but educational 1:31:58
3/3 - Rock'n'Roll Marathon Series 5K in NOLA - 43:13 - first nonstop 5K and a PR for avg pace
3/10 - Hammond Shamrock Run 5K (Registered)
3/18 - Shamrockin Run 8K in NOLA (Registered)
4/20 - Star Wars Dark Side 5K in WDW (Registered)
5/12 - Q50 Cinco de Mayo Trail Race 3M/6M
6/2 - Q50 Run to the Hills 5M (redemption run)
6/21 - Summer Solstice 6.21M
...
12/9 - MS Gulf Coast HM (Registered!)
*****11 -
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Physio was painful af but was faster this morning. It seems like the faster I get at running snow on trail the more wigged out my calves get. Come on dirt trail, I want to tear you up not my legs -_-
March 1- Off
March 2 Off
March 3- 30
March 4 - Off
March 5 -18
March 6- 15
March 7- Off
March 8- 16
March 9- 20
99/400
948/6000
2018 Races
*Gord's Frozen A** 50K, February 19 7:08:00, 1st place Women's Open
*JAJA Trail Marathon, April 1
*Red Deer Marathon, May 20
*Lone Wolf Last Man Standing Race, June 17
*Eddie's Half Marathon, June 24
*Lost Souls 100 Miler, September 7
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3/1: 2.53
3/2: Rest
3/3: 2.78
3/4: Rest
3/5: 3.1
3/6: 2.43
3/7: 2.4
3/8: 3.1
3/9: Rest
Total: 16.34/25
Did yoga yesterday morning and I hadn't planned to run, but the weather was beautiful and my husband was home to watch the kiddo so I took advantage of the opportunity. It was awesome, but today is definitely a rest day!
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zerlinna87 wrote: »
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@garygse The one nice thing about a "Northern" climate /environment is we don't have to worry about skunks and snakes. Would rather meet a bear than a skunk.I love the “embrace the suck” motto—nice T-shirt
@JessicaMcB I agree with your " Come on dirt trail, I want to tear you up "
Jasper HM promises to be interesting, t shirt, shorts and snowshoes?2 -
zerlinna87 wrote: »zerlinna87 wrote: »
It shows 6 now. Sometimes the ticker is slow to update. It will eventually catch up.1 -
3/1-10 miles
3/2 -30 minutes swimming + 35 minutes yoga
3/3-10 miles w/ 8 @ (a little slower than) tempo
3/4-14 miles+stretching
3/5-Rest Day
3/6- Yoga+ 1.6 miles with Stella+ 5.3 miles speed work
3/7-6 miles easy (1.9 with Stella, 4.1 solo)
3/8-P90X3 Total Synergistics
Miles: 46.9/150
Yoga/stretch: 3/12
Strength/P90X3: 1:6
Yesterday evening was a real pisser. I was all geared up to run my 12 mile run after work. I was dressed, had my headphones on, music set with a new playlist and ready to go. Then I went to get my headlamp out of my bag and...no headlamp. I had left it at home. I was not going to be able to run without it, so I drove home, which is a 30 minute drive from work, still intending to squeeze the run in. However, my hubby was late getting home and I was trying to wait for him because I didn't want to leave the dog and I started doing the dishes and yada, yada, yada. Long story short, I ran out of time to do my run. I did do a P90X3 video and I plan on doing the run this evening. With my schedule, that's going to make three days in a row of 12+ mile runs. I know that's not a big deal to many of you, but these legs are not used to it, so I am not looking forward to this weekend.6 -
girlinahat wrote: »So.......I RAN TODAY!!!
short and slow to keep the heart rate down, but I RAN!!!
Hooray! I think I may have missed something in the massive sea of posts I wasn't able to read, but I think I gathered that you have been ill? I hope this means that you are feeling better. Congrats on the run!0 -
3/1-2.5 miles
3/2-3.5 miles + P90X3 CVX
3/3-6.25 miles
3/4-3 miles + P90X3 agility X
3/5-Rest Day
3/6-5 miles + P90X shoulders and arms & ab ripper X
3/7-2 miles + Legs and back
3/8-3.5 miles
25.75/65 miles
Upcoming races:
May 12- Montana Women's run 5 miles
July 17-Missoula Marathon
September 16- Montana half Marathon4 -
girlinahat wrote: »So.......I RAN TODAY!!!
short and slow to keep the heart rate down, but I RAN!!!
YAY!!!0 -
juliet3455 wrote: »@garygse The one nice thing about a "Northern" climate /environment is we don't have to worry about skunks and snakes. Would rather meet a bear than a skunk.
I must not be far enough north. I encountered a skunk on a run last fall. I've also encounter a porcupine, but they're harmless unless you try to pet them.
If you ever have a nasty encounter with a skunk, look up the recipe for the baking soda, hydrogen peroxide, and dish detergent mixture to neutralize the odor. It WORKS. Ask Kody how I know. I now keep those supplies in my hunting gear.
@lporter229 you don't keep a flashlight in your car?
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juliet3455 wrote: »@garygse The one nice thing about a "Northern" climate /environment is we don't have to worry about skunks and snakes. Would rather meet a bear than a skunk.
I must not be far enough north. I encountered a skunk on a run last fall. I've also encounter a porcupine, but they're harmless unless you try to pet them.
If you ever have a nasty encounter with a skunk, look up the recipe for the baking soda, hydrogen peroxide, and dish detergent mixture to neutralize the odor. It WORKS. Ask Kody how I know. I now keep those supplies in my hunting gear.
@lporter229 you don't keep a flashlight in your car?
No, I should though, for lots of reasons. And it's funny that you mention that because I was about half way home when I realized that I could have taken one from work and used that. I think it was just not meant to happen last night.0 -
I successfully did not run yesterday! Sometimes the best thing to do for your running is to not run, and I'm slowly getting better at figuring out when that should be.
I'm really looking forward to tonights run. We have a group of about 8 trail runners getting together for a 4 hour trail run from 8pm to midnight at a nearby state park along the river. I haven't been to a group run in quite a while and I'm really looking forward to this. My 50 mile race next month starts at midnight so I'm planning at at least two 20+ mile runs in the dark.8 -
lporter229 wrote: »girlinahat wrote: »So.......I RAN TODAY!!!
short and slow to keep the heart rate down, but I RAN!!!
Hooray! I think I may have missed something in the massive sea of posts I wasn't able to read, but I think I gathered that you have been ill? I hope this means that you are feeling better. Congrats on the run!
yes, I've been off running for the last month or so with an over-active thyroid. It makes my heart beat faster making cardio off the table, and my muscles feel weak anyway, so it's almost impossible for me to do a run - even walking leaves me out of breath. But I'm now on meds which should start to kick in. Taking it slowly for now and building back up to it.
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Sigh. It's only ridiculous to take the day off of work to do a practice race trail run two hours from home of you lock your keys in the car while you use the port-a-potty. Will have to wait about 45 minutes for the locksmith, then I can do my run.12
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fitoverfortymom wrote: »Sigh. It's only ridiculous to take the day off of work to do a practice race trail run two hours from home of you lock your keys in the car while you use the port-a-potty. Will have to wait about 45 minutes for the locksmith, then I can do my run.
I have nightmares about doing this! My keys go on a clip inside my Nathan waist belt. But every time I shut the door I freak out thinking I just locked my keys in the car! Hope you get a good run in anyway!0 -
fitoverfortymom wrote: »Sigh. It's only ridiculous to take the day off of work to do a practice race trail run two hours from home of you lock your keys in the car while you use the port-a-potty. Will have to wait about 45 minutes for the locksmith, then I can do my run.
Oh no! Once when I was running, I finished my run only to find out that my key had fallen out of my pocket somewhere along the way. I had to retrace my steps (it was on a trail). I did end up finding it, but it was about halfway out, so I pretty much ended up with a double run that day. Now I always carry my key in my hand, even if I have zipper pockets because I am so paranoid about dropping it.0 -
lporter229 wrote: »juliet3455 wrote: »@garygse The one nice thing about a "Northern" climate /environment is we don't have to worry about skunks and snakes. Would rather meet a bear than a skunk.
I must not be far enough north. I encountered a skunk on a run last fall. I've also encounter a porcupine, but they're harmless unless you try to pet them.
If you ever have a nasty encounter with a skunk, look up the recipe for the baking soda, hydrogen peroxide, and dish detergent mixture to neutralize the odor. It WORKS. Ask Kody how I know. I now keep those supplies in my hunting gear.
@lporter229 you don't keep a flashlight in your car?
No, I should though, for lots of reasons. And it's funny that you mention that because I was about half way home when I realized that I could have taken one from work and used that. I think it was just not meant to happen last night.
I've used the flashlight on my phone before. Works pretty well in a pinch2 -
3/1: 2.4k -as warmup for strength training-
3/2: 8.1k -Easy-
3/3: 10.5k -Treadmill easy-
3/4: 5k -Easy with company-
3/5: 4.1k -as w/u and c/d fom HIIT-
3/6: 7.23k -Not so easy- and 1.5k -as warmup for strength training-
3/8: 7.12k -Easy-
3/9: 12.3k -LR?-
Goal: 58.3/120k
My first above 10k run after long time. Felt great and no problem at all! Huraaaaay!!
Stay free of injuries!
Upcoming races:
4/1: Alexander the Great 10k Thessaloniki9 -
Set my alarm for next week for 4 am. Told the DH I'm going to bed between 9 and 930 and going to attempt working out before work. It's been crazy at work and I think that's the issue when I get home I just want to relax my brain and body.7
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3/1 = rest day
3/2 = 2 slow miles with the dog
3/3 = rest day
3/4 = 13 miles - Alamo 1/2 Marathon
3/5 = 2 miles - Attempt # 2 at trying to "run" with my dog.
3/6 = 9 miles - easy pace
3/7 = 2 miles - Attempt #3 at trying to run with my dog
3/8 = Vinyasa yoga class & 6 miles
3/9 = 14 miles
You guys want to know what the best thing ever is? Having the time to take a post long run nap.
March Goal Miles = 150 / 48 Miles Completed
Upcoming Races:
4/7/18 = Outlaw Half Marathon
10/28/18 = Austin Haunted Half
1/27/19 = Miami Marathon9 -
RunsOnEspresso wrote: »Set my alarm for next week for 4 am. Told the DH I'm going to bed between 9 and 930 and going to attempt working out before work. It's been crazy at work and I think that's the issue when I get home I just want to relax my brain and body.
@RunsOnEspresso I hear you. I have to do my workouts early in the morning. I am DONE by the time I get off work. I don’t have the energy in the evening. If I wait and force myself to go after work, I end up hating every minute of it.1 -
3/1 6.86miles
3/2 rest
3/3 10miles
3/4 rest
3/5 6.57miles
3/6 5miles
3/7 6miles
3/8 5miles
3/9 10miles
A speedy 10 miles into the wind, I managed a 9:09 average pace! I should have picked a different direction to run, but I went 10 miles out from my house to a park where my husband picked me up. I felt pretty good even though Garmin was saying my heart rate was high. I’m not sure I could have maintained pace for another 3.1 miles though... I guess we will see next week!
3/18/2018 Shamrock half marathon
10/7/2018 Crawlin Crab half marathon
10/13/2018 Joggin for Frogmen 5K
11/18/2018 Norfolk Harbor half marathon7 -
Running toes question:
Blisters at the end of my second toes (on both feet) are now showing up at every run over 10 miles. I now have mecha-calluses on the end of these toes and my toenails are in a constant state of purple/black/non-existence. I have tried to Google the answer but I am getting conflicting information— My shoes are too small or too big; I scrunch my toes or they are hitting the top of the shoe....etc.
Does anyone have experience with this? Is it my shoes or my running form? I have been fit-tested at a specialty running store but their suggestions don’t work.
Also, the smart-wool anti-blister socks feel like I am running over hot coals. They are so hot! Do they make socks with no toe seams? Maybe that’s the problem?
I am worried that these blisters over blisters will eventually cause foot issues...0 -
@amymoreorless I suffer from the same sometimes. It's worse with my Saucony Hurricanes than my Gel Kayanos so for me it is a sizing thing. I want to add a third pair into my rotation soon so I'd planned to ask the running store about it, maybe this weekend. I'm thinking I need to go up half a size.
I find it's not quite as bad when I wear a 2-layered sock. And it is way, way worse on my right (dominant) foot, which is slightly longer than the left.1 -
Got in 6. Was hoping for 8. Didn't really run the right track, but close enough to get a feel for a more technical and less incline trail. It's some good dirt to run on. Should be a good race. Part of me wants to do the 25k instead of the 10k. Part of me knows that is ridiculous. I register on Sunday, so I will ponder it until then. For a morning filled with suck, it was a good run in a pretty place, and now I get to go get my haircut!7
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