March 2018 Running Challenge
Replies
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March Running Totals (miles)
3/1 – 5.57 easy
3/2 – rest day
3/3 – 16.09 paced run
3/4 – 7.22 easy with hills
3/5 – rest day
3/6 – 6.21 easy with fast finish
3/7 – 6.60 group run
3/8 – 6.24 easy with fast finish
3/9 – rest day
3/10 – 18.07 paced run
3/11 – 6.54 easy
3/12 – rest day
3/13 – 6.51 warmup and group run
3/14 – 6.01 at marathon pace
3/15 – 6.23 easy
3/16 – travel day
3/17 – 6.99 warm up, 8K race, cool down
3/18 – travel day
3/19 – 6.11 easy shading to MP
3/20 – 5.29 easy with hard stop
3/21 – 6.62 group run
3/22 – 6.51 easy
3/23 – rest day
3/24 – 17.97 warmup, 15K race, cool down
3/25 – 10.05 easy with hills
March running total to date – 150.83
Nominal challenge goal: 180 miles
Real goals: Build base. Work toward being able to run 26.2 miles by Patriots' Day.
Today's notes – Today I finally did something that felt like marathon training; I went out for a moderately long run on Sunday after running long on Saturday. The most intense assignment like this on the marathon training plan I'm not following is 20-22 miles on Saturday, followed by 100 minutes on Sunday; I wasn't that intense. 18 miles with lots of hills yesterday, 10 miles with familiar hills today.
I could feel my legs were tired. For the first time this year, it actually felt like I'm training for a marathon. Then when I got done, I felt a mild cramp in my left calf, same as I did after the race yesterday. It went away fairly quickly, same as it did yesterday; but it's unusual for that cramp to exist after a modest length run when it isn't even hot.
Hmm. Hypochondria mode kicks in. I have a history of cramps with marathons, and adding more miles to this mild calf cramp could be a problem. OTOH, I don't have a history of cramps after running 10 to 18 miles. What's going on? Don't know, but things that are diffferent:
I fell last Tuesday, and my body is still working on healing the face and knee. If that's the issue, time will take care of it.
I haven't been using as many gels in training as I used to. Maybe that's less electrolytes? I also haven't been hydrating intensely on training runs, but it's been cool to cold. It hasn't felt like I needed to.
Other than running, a diet change . . . I used to eat at Taco Bell once a day. The prices went up faster than inflation, and I switched to Subway. That's going to be a lot less sodium in the diet, and maybe that catches up to cramps on shorter (as in 10 miles) running? Hmm.
What to do? Maybe I should start packing S-caps on every run I expect to be longer than an hour, and just take them on schedule, after an hour and every 30 minutes after that. Probably do no damage, and might help.
Boston is 3 weeks from tomorrow. I'm not going to start taper till a week from now, such as it is. Since I haven't really built up to a significant peak running week, I think I'll be okay running 18 miles next Saturday, then 12 the Saturday after that, then a week of drive-me-nuts light mileage before Boston. It will be kind of ad hoc, by the seat of my pants, as is fitting for a marathon training cycle with no training plan other than build the capability to run the distance.
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) finished in 28:46
March 17, 2018 USATF Masters 8K (Shamrock 8K, Virginia Beach, VA) finished in 31:55
March 24, 2018 Spring Forward 15K (Mendon, NY) ran at MP, finished in 1:10:47
April 16, 2018 Boston Marathon (Hopkinton, MA)
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I most definitely am OCD when it comes to my runs. I used to have to run an even time (like 35:30, everything had to end in 5 or 0). For a while, I had to have even time and miles, which is really hard to do without standing or walking V E R Y S L O W L Y. LOL Now I try very hard to end all my miles in 0 or 5.
3/11 4.00
3/16 1.00
3/17 4.45
3/21 4.00
3/25 2.50
Total 15.95/35
Wanted to do between 2 and 3 today. I did legs and upper body weights earlier today so legs were a bit heavy. I wore my Brooks Adrenaline and I really hate them compared to my other 3 pairs. And I don't like the colors/design to wear them as regular shoes. I only have about 125 miles on them so I can't just be done with them. Ugh1 -
What to do? Maybe I should start packing S-caps on every run I expect to be longer than an hour, and just take them on schedule, after an hour and every 30 minutes after that. Probably do no damage, and might help.
It does sound like you have some degree of reduction in salt at least in your diet. I would try the S-Caps and see if it helps. If it does, then you have an answer which has many options for dealing with. If it does not help, then you have eliminated a wrong answer.
Sounds like a win-win to me.
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@HonuNui Thanks for checking on me. As far as pain goes, things are better. I'm finally able to lay on my back at least for a little while at night so I'm getting more sleep. On a scale of 1 to 10 most of the time the pain is a 4, but I know when I did too much the day before. It'll be 3 weeks on Tuesday so that seems about right pain wise from what the doctor said. I miss running so much I think that hurts more ha ha. thanks again.
All - I'm not avoiding the thread, I'm just busy with work and all so it's been hard to log in.
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Well treadmill was at hotel last week was monopolized by someone far more ambitious than me. So, extended mileage didn’t happen until today. Two miles of distance covered in intervals, I’m guessing 1.5 of actual running. I was thinking towards the end I had pushed my luck, but it’s not feeling too bad currently. So, maybe the darn thing was just making darn sure I had actually planned to stop. Today’s 2 puts me at 9 miles for the month. I may hit double digits for the month for the first time since ummm August??? June?? First run over a mile since December, and so far I can still walk... we may actually be making progress, finally.6
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6 km Easy Club Run this morning, a Sunday shorty with 5 other members of the club.
A very cold day with a nasty NE wind. The icy road-trail conditions from Thursday storm have improved a little bit, lots of very hard multi layer ice from the freeze thaw cycle and the recent snow storm. YTD 213.07 km
girlinahat wrote: »Three nights on the trot out boozing is not conducive to running
/////// My hips are hurting a bit now which I suspect is down to me wearing heels all evening.
@girlinahat I had the mental image of you in Running Kit on a Bush Trail in High Heels with a Cocktail glass in hand
@skippygirlsmom Glad to hear you are mending. Not running and keeping up with the group activities is a form of mental torture, especially when you have Miss Skip in the house going out for runs.
To add to the recent pictures of New Shoes, my Saucony Peregrine 7's. Factory Replacement for my Peregrine 4 that had the heel cup come apart with ~82 km on them and a 2nd pair. My shoe store had already arranged the warranty replacement and the Saucony rep was at the store on Wednesday when I picked up my shoes and gave me the 2nd pair at - a shockingly low $65.00
A friend just updated his Blog with a recent race report, always like reading them as I learn something about fueling, race & pace strategy etc.9 -
0325-10.1k Total-61.8k Goal-80k
Nice longish MP run at the park with SO who bailed after the third loop after jacking up my speed but not complaining. New Kinvaras gave me blisters, so I guess there are patches in my future.
Felt great overall, in fact one of the best runs I've had since coming back to running in December. Dunno if it's blowback from last week's race, or the fact that I'm finally catching up on sleep, or because it's the first night run I've done in a while.
In other news, spring is here! (as are my allergies) First run of the year in a shirt, and shorts would not have been out of place.5 -
@juliet3455 thank you for the link... I had been trying to remember when it had been posted last, or how I could find it otherwise.
Also, thank you and way to go @MNLittleFinn1 -
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Have been lazying around the whole month and finally started running again with Coach2 10K app. Hope it will improve my speed. I am starting almost from basic again. My challenge for April is finishing the training.
C210K Day1: Done.8 -
juliet3455 wrote: »
A friend just updated his Blog with a recent race report, always like reading them as I learn something about fueling, race & pace strategy etc.
COol will have to check this out later. Thanks for sharing.1 -
Beautiful Spring weather today for my long run. Got in around 24 km and actually took my jacket off, it was so nice out.
Upcoming races:
4/8 Lublin 10k
5/13 Lublin Marathon4 -
lazy 3 this am. Bruins sucked me in last night.(At least they won.) Could have made my goal this month with a 7 but I'll hit it tomorrow instead. I may even see 180 this month which would be very good. I looked at the data for my runs and read more about the over striding and tempo issue. I noticed for my 10k that both my tempo and stride had increased measurably for the run. I don't think I have and issue but I wonder about the numbers for training versus racing. 180-190 spm seems reasonable for a race but is it needed for a training run? If you're running sub 8 minutes per mile that might make sense but if you're running 9-10 that seems too quick and under striding which would be unnatural and likely to cause injury. I'll keep up my investigation.
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cburke8909 wrote: »lazy 3 this am. Bruins sucked me in last night.(At least they won.) Could have made my goal this month with a 7 but I'll hit it tomorrow instead. I may even see 180 this month which would be very good. I looked at the data for my runs and read more about the over striding and tempo issue. I noticed for my 10k that both my tempo and stride had increased measurably for the run. I don't think I have and issue but I wonder about the numbers for training versus racing. 180-190 spm seems reasonable for a race but is it needed for a training run? If you're running sub 8 minutes per mile that might make sense but if you're running 9-10 that seems too quick and under striding which would be unnatural and likely to cause injury. I'll keep up my investigation.
And wasn't it good seeing Bergeron back in the line-up?
Got a meeting down on the Cape today, but hoping to get three miles in at the gym on my way home.
When I was out doing my run yesterday, a guy passed me and we had a quick chat when I caught him up at the traffic lights. He had a belt and a couple of water bottles and looked as if he was in for a long run. When I checked my Strava fly-bys I recognized him, and yes, he did 18 miles at an 8:49 pace. The other person on my fly-bys did 20 miles at a 7:00 pace.6 -
3/3 - 3 miles
3/10 -3.3
3/12 - 2
3/14 - 2.25 miles, boy were my legs tired on this run. Windy too.
3/17 - 4 miles
3/22 - 2 miles
3/24 - 4 miles
20.55 miles so far.
Bossymom155 -
3/1-2.5 miles
3/2-3.5 miles + P90X3 CVX
3/3-6.25 miles
3/4-3 miles + P90X3 agility X
3/6-5 miles + P90X shoulders and arms & ab ripper X
3/7-2 miles + Legs and back
3/8-3.5 miles
3/11-6 miles
3/12-2 miles +P90X3 The challenge (chest and back)
3/13-4.5 miles
3/15-3 miles +P90X3 CVX
3/17-2.5 miles
3/18-1.5 miles + 30 minutes total body lifting
3/20-P90X3 CVX
3/21-5 Miles
3/23-2 miles + P90X3 the warrior
3/24-3.5 miles
3/25-6 miles
61.75/65 miles
Upcoming races:
May 12- Montana Women's run 5 miles
July 17-Missoula Marathon
September 16- Montana half Marathon4 -
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
3/9-12 miles
3/10-12 miles
3/11-10 miles
3/12_Rest day (very much needed!)
3/13-8.2 miles (including 1.5 with Stella)+ Stretching
3/14- Strength Training + 32 minutes stationary bike
3/15-6 miles
3/16- Strength Training + 30 minutes Elliptical
3/17-3.1 miles- Shamrock Shuffle 5K
3/18-9.4 miles- Heart Mini 15K
3/19- Rest Day
3/20-6.5 miles
3/21-2.1 miles with Stella + P90X3 Dynamix
3/22-6 miles
3/23-10 miles
3/24-11.7 miles
3/25-15.6 miles
3/26-Rest day-hopefully some yoga and or stretching!
Miles: 159.5/150
Yoga/stretch: 4/12
Strength/P90X3: 4/6
Bonus cross training: 3 sessions4 -
I think I am going to hit my goal for the month
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MNLittleFinn wrote: »Short race report is on my blog. Just quick thoughts on a relatively quick race.
Where is your blog? I would love to hear about your race! Congrats, by the way!!0 -
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
3/10 = rest day
3/11 = 7 miles - walk/run intervals with the running group
3/12 = Strength training at the gym
3/13 = 6 miles
3/14 = 8 miles
3/15 = sick/rest day
3/16 = sick/rest day
3/17 = sick/rest day
3/18 = 8.5 miles
3/19 = 6 miles
3/20 = 8.5 miles
3/21 = rest day
3/22 = 6 miles
3/23 = 14 miles
3/24 = rest day / walk the husband and puppy in the park
3/25 = 12 miles (run/walk intervals with the group)
3/26 = 4.5 miles & 45 minutes strength training
I moved yesterday (after an early morning 12 mile group run) and then got up this morning at 4:30 am to meet someone for a run / strength training. Current Monday morning status? Staring blankly at my desk daydreaming about my bed...that has not been put together yet. I don't think I will be getting much "work" at work done today. LOL
March Goal Miles = 150 / 128.5 Miles Completed
Upcoming Races:
4/7/18 = Outlaw Half Marathon
4/22/18 = Red Poppy 5K
10/28/18 = Austin Haunted Half
1/26/19 = Miami Tropical 5K
1/27/19 = Miami Marathon6 -
March 3 – 10.02 miles
March 4 – 4.00 miles
March 5 – 5.26 miles
March 7 – 5.00 miles
March 9 – 5.00 miles (treadmill)
March 10 – 10.00 miles
March 12 – 5.10 slow miles (treadmill)
March 14 – 1 mile
March 15 – 3.5 miles
March 16 – 4.08 miles (Shamrock 4-miler; 3rd in AG)
March 17 – 9.89 miles
March 19 – 5.03 miles
March 20 – 5.3 miles (Birthday Run)
March 23 – 10.01 miles
March 26 – 5.08 miles
Lots of good stuff from the weekend! Sorry that I can’t remember everything!
@MobyCarp – Read you recap of your 15K You are amazing! The really impressive part is that you carried a conversation while keeping up a 7:33 average pace! Awesome!
@zdyb23456 – Congrats on your AG award and wow on your time too!
@MNLittleFinn – Congrats on the 50K – those conditions sound tough!
@juliet3455 - Thank you for that helpful blog information!
@skippygirlsmom – Glad you are mending!
Question – What is post holing? I’ve seen this description before on here but no clue what it means!
Upcoming Races:
April 7 – Cooper River Bridge Run
May 6 – Pittsburgh Half Marathon
September 7-8 – Blue Ridge Relay
October 20 – Cherokee Harvest Half Marathon
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@juliet3455 you are so right. My friend is training for the same half I was supposed to ran and it's killing me to listen to her. Right now Skip is in Costa Rica for spring break. I'm so jealous.3
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cburke8909 wrote: »lazy 3 this am. Bruins sucked me in last night.(At least they won.) Could have made my goal this month with a 7 but I'll hit it tomorrow instead. I may even see 180 this month which would be very good. I looked at the data for my runs and read more about the over striding and tempo issue. I noticed for my 10k that both my tempo and stride had increased measurably for the run. I don't think I have and issue but I wonder about the numbers for training versus racing. 180-190 spm seems reasonable for a race but is it needed for a training run? If you're running sub 8 minutes per mile that might make sense but if you're running 9-10 that seems too quick and under striding which would be unnatural and likely to cause injury. I'll keep up my investigation.
Cadence is on a list of things I pigeonhole as stuff that can be studied, but that I can't productively target in myself. A while back, my training runs came in at a cadence in the low 170s; now they come in right around 180. Short races, I have a faster cadence.
Yeah, Coach claims that cadences should stay at 180 ideally regardless of pace. I can't do that. As near as I can understand, achieving that would require pushing off more gently at lower paces, to have less airborne distance and thus a shorter stride. Again, something that can be studied in good runners but not something I can think about while running. At least, not without an unacceptable risk of tripping because I'm concentrating on something that ought to be unconscious.
I was interested when someone (I forget who) posted that her cadence was remarkably similar regardless of pace, somewhere in the low 200s. I guess she's the kind of runner that was studied to come up with the constant pace doctrine. I'm not.
FWIW, my easy runs have been in the 7:45 to 8:00 pace range for a couple years, during which time my cadence increased from low 170s to near 180 for that pace range. I have no idea what that means. Like breathing, cadence is something that I don't pay much attention to while running.
My take: If you need to work on running form, work on running form. Get the form right, and let the cadence take care of itself.
EDIT TO ADD: Looked it up. My average cadence on yesterday's 10 miles (7:50 average pace) was 178. Average cadence at Spring Forward 15K (7:33 average pace) was 182. Average cadence at Shamrock 8K (6:23 average pace) was 189. Maybe my cadence doesn't vary as much as it used to.
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MNLittleFinn wrote: »Short race report is on my blog. Just quick thoughts on a relatively quick race.
Will you give us the link again?0 -
I have a million marathon plans. I keep changing my mind. Good thing I have a few months2
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Date Miles today - Miles for March
3/1 8 miles - 8
3/2 3.1 miles - 11.1
3/3 12 miles - 23.1
3/4 REST DAY
3/5 4 miles - 27.1
3/6 8 miles - 35.1
3/7 REST DAY
3/8 8 miles - 43.1
3/9 REST DAY
3/10 10.25 - 53.35
3/11 REST DAY
3/12 5.1 - 58.45
3/13 8 - 66.45
3/14 REST DAY
3/15 8 miles - 74.45
3/16 4 miles - 78.45
3/17 REST DAY
3/18 13.1 miles - 91.55
3/19 REST DAY
3/20 8.25 miles - 99.8
3/21 4 miles - 103.8
3/22 8 miles - 111.8
3/23 REST DAY
3/24 14 miles - 125.8
3/25 REST DAY
3/26 4 miles - 129.8
Upcoming races:
Oak Barrel Half Marathon - 4/7/18
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@fitoverfortymom @lporter229 This might be the one you are looking for.juliet3455 wrote: »A friend just updated his Blog with a recent race report, always like reading them as I learn something about fueling, race & pace strategy etc.1
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juliet3455 wrote: »@fitoverfortymom @lporter229 This might be the one you are looking for.juliet3455 wrote: »A friend just updated his Blog with a recent race report, always like reading them as I learn something about fueling, race & pace strategy etc.
Oh yes. That be the one.
I adore race reports.0 -
The demons are back... as per our local HSE officer here at work:
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