March 2018 Running Challenge
Replies
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That shirt rocks! I'm a sucker for good race bling.0
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No work today and could have skipped Body Pump for my long run, but the weather has been crummy and I want today's sun to melt some of it off. Of course my 13 miles tomorrow will be muddy, but I am ready.
I managed to make it to the 530 am class and got grocery shopping done for the week.3 -
@7lenny7 -Nice! That shirt *might* almost be worth running all of those miles!0
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lporter229 wrote: »@7lenny7 -Nice! That shirt *might* almost be worth running all of those miles!
Pretty sure the 17 mile runners get it too....0 -
MNLittleFinn wrote: »lporter229 wrote: »@7lenny7 -Nice! That shirt *might* almost be worth running all of those miles!
Pretty sure the 17 mile runners get it too....
Hush, don't tell anyone...0 -
89 days on the run
355.93 total for March
On Thursday I had to do what I called my crazy laps (bad weather means crazy laps). Sometimes I have a tendency to get zoned out and just run (have to change direction ever so often...so you don't get hurt). Anyway, shin started hurting later in the day and today, I barely managed the 7 miles. Very disappointed and upset with myself. My first marathon is April 28, 2018.
3/1 Run 10.22 Miles
3/2 Run 10.22 Miles
3/3 Run 26.25 Miles
3/4 Run 10.11 Miles
3/5 Run 10.01 Miles
3/6 Run 10.23 Miles
3/7 Run 10.29 Miles
3/8 Run 10.33 Miles
3/9 Run 13.21 Miles
3/10 Run 17.01 Miles
3/11 Run 10.45 Miles
3/12 Run 10.41 Miles
3/13 Run 11.06 Miles
3/14 Run 10.26 Miles
3/15 Run 10.22 Miles
3/16 Run 13.24 Miles
3/17 Run 17.16 Miles
3/18 Run 10.25 Miles
3/19 Run 10.36 Miles
3/20 Run 10.38 Miles
3/21 Run 10.39 Miles
3/22 Run 10.36 Miles
3/23 Run 13.53 Miles
3/24 Run 20.23 Miles
3/25 Run 10.39 Miles
3/26 Run 10.46 Miles
3/27 Run 10.36 Miles
3/28 Run 10.52 Miles
3/29 Run 10.51 Miles
3/30 Run 7.51 Miles4 -
MNLittleFinn wrote: »lporter229 wrote: »@7lenny7 -Nice! That shirt *might* almost be worth running all of those miles!
Pretty sure the 17 mile runners get it too....
As do volunteers.1 -
MNLittleFinn wrote: »lporter229 wrote: »@7lenny7 -Nice! That shirt *might* almost be worth running all of those miles!
Pretty sure the 17 mile runners get it too....
As do volunteers.
Makes sense, shoyld have guessed. Voyaguer did the same0 -
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
3/26 – rest day
3/27 – 6.01 easy with light showers
3/28 – 6.65 group run
3/29 – 6.32 easy with rain
3/30 – rest day
March running total to date – 169.81
Nominal challenge goal: 180 miles
Real goals: Build base. Work toward being able to run 26.2 miles by Patriots' Day.
Today's notes – Been busy with non-running stuff online, but that hasn't kept me from running. Wednesday's group run was followed by a presentation from a local PT/sports therapy guy. Yesterday's rainy run was warm enough for shorts, though I wore a long sleeve tech as a concession to precipitation in the air. Both were very pleasant runs.
The PT went over a bunch of stuff, much of which was already familiar. One of the things that was new to me was the Wilk Pain Scale for evaluating running injuries:
Stage 1: Pain upon exertion
Stage 2: Pain at rest
Stage 3: Pain that is still present with normal daily tasks
Stage 4: Pain you take medication for
Stage 5: Pain that is crippling
The PT uses this scale to judge how far along a runner's repetitive motion injury is. The interesting part of the sound track was, if you take ibuprofen to run you have bypassed stages 2 and 3 and moved directly to Stage 4. The PT was not a fan of taking pain meds to keep running; he didn't like the effect of masking symptoms making it easier to make injuries worse. Verbatim from the handout:
"DO NOT wait for a nagging injury to go away by itself if you are continuing to run! Get help and find the source of the issue instead of potentially having it get worse."
I think most of us have to learn that the hard way.
Rest day today. Tomorrow I will run 11 or 18 miles, depending on my condition and conditions at the run. That will make my WAG March mileage goal on the last day of the month. Sunday, I need to start dialing back the distance a bit. That would be the start of taper if I had done a real training plan; at a minimum, I shouldn't ramp up further from where I am right now.
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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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 -Tempo?-
3/11: 13.2k -Easy-
3/12: 6.5k -Easy-
3/13: 2.1k -as warmup for strength training-
3/14: 12.2k -Fartlek-
3/16: 5k - As w/u and c/d for strength training-
3/17: 15.1k -LR-
3/20: 7.3K -Easy-
3/21: 11.1k -Muddy-
3/23: 5.47k -as w/u and c/d for strength training-
3/24: 11.66k -Fartlek-
3/25: 15.1k -LR-
3/27: 6.4k -Easy- plus 2k -as w/u for strength training-
3/28: 12.4k -Easy-
3/30: 7.6k -Easy-
Goal: 191.5k/120k
Stay free of injuries!
Upcoming races:
4/1: Alexander the Great 10k Thessaloniki5 -
Thanks to those who commiserated on my scary Stella situation yesterday. I had a tight grip on the leash today, let me tell you.
Rest day from running today, but had my circuit training workout. It's getting "easier" in that I'm not so incredibly sore after and can do more than I could before. Of course that means the trainer ramps it up so it's never easy. As it should be I guess but sometimes I long for one of the circuits to be a breeze.
Tomorrow is the last run, last long run, of the month! April is going to be a busy month so I'll have to do some calculating to think about goals.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
3/29 - 2.5 miles, legs were killing me again. I walk a lot of stairs with my new job. I would think it would strengthen!
23 miles so far. My goal was 30, so I'm not going to make it. But it's nice to be able to run again. Trying for 4.5 tomorrow. Slow steady climb this time.
Bossymom157 -
03/01/18 - Rest
03/02/18 - 8 miles @ 8:51
03/03/18 - 9 miles @ 9:29
03/04/18 - Meetings instead of running
03/05/18 - 11 miles @ 9:11
03/06/18 - 11 miles @ 8:59
03/07/18 - 10 miles @ 9:04
03/08/18 - Planned rest
03/09/18 - 7.5mph for 10 Miles @ 4% grade
03/10/18 - Meetings
03/11/18 - 20 miles @ 9:51
03/12/18 - Bah.
03/13/18 - 7.5 MPH for 7.5 miles at 4% Grade
03/14/18 - 7.5 MPH for 7.5 miles at 4% Grade
03/15/18 - 7.5 MPH for 10 miles at 4% Grade
03/16/18 - Rest
03/17/18 - Shamrock Shuffle 17.3 miles in total
03/18/18 - Rest
03/19/18 - Rest
03/20/18 - 7 MPH for 7 Miles @ 4.5% grade
03/21/18 - 7.5 MPH for 7.5 miles @ 4 % grade
03/22/18 - 7.5 MPH for 10 miles @ 4% grade
03/23/18 - 10 mile fast finish @ 4% grade
03/24/18 - 20 miles at 10:14
03/25/18 - Rest
03/26/18 - BAH
03/27/18 - BAH
03/28/18 - 11 miles @ 8:45
03/29/18 - BAH!!
03/30/18 - Easy 6miles @ 6mph with 4% grade
Big Hairy Audacious Goal: Sub 4 hours in Pittsburgh 2018!
Official Marathon PR: 4:11:28
Next Races (more as I find them):
04/07/18 - Achilles 9.3 Challenge (10k and 5k back to back)
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)
Last I looked tomorrow is supposed to be nice so I am hoping to get a solid long run in, and maybe a short run on Sunday in my fancy pants new trail shoes. That being the plan, I just did a slow short run today.5 -
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
3/10 4miles
3/11 rest
3/12 4miles
3/13 5.2miles
3/14 5.35miles
3/15 rest
3/16 3miles
3/17 rest
3/18 13.1miles!! Shamrock race!!!
3/19 rest
3/20 5.3miles
3/21 7miles
3/22 4miles
3/23 5miles
3/24 3.06miles
7miles
3/25 rest
3/26 5miles
3/27 7miles
3/28 5miles
3/29 5.59miles
3/30 10miles
An awful 10 miles today. Usually I can tough it out and keep slogging on, but today I ended up run/walking after 5 miles. Oh well, not really sure why I felt so bad running today.
I wrap up March running today at 141.03 miles. I didn’t really set a March goal so I’m happy with my final amount.
Now we’re off to the mountains for a week of NO running- eeekkkk!!
See you in the April thread!
3/18/2018 Shamrock half marathon
3/24/2018 Don't Sit on Colon Cancer 5K
10/7/2018 Crawlin Crab half marathon
10/13/2018 Joggin for Frogmen 5K
11/18/2018 Norfolk Harbor half marathon7 -
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
3/27 = rest day
3/28 = 10.5 miles
3/29 = rest day
3/30 = 6 miles
March Goal Miles = 150 / 145 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 Marathon5 -
PastorVincent wrote: »03/26/18 - BAH
03/27/18 - BAH
03/28/18 - 11 miles @ 8:45
03/29/18 - BAH!!
@PastorVincent Excuse my ignorance. This is probably a stupid question but.... What does "BAH" stand for?
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That is SO important that I thought it needed to be repeated and in bold! Also my trainer told me a long time ago no pain meds if you are sore. Not only do they mask symptoms of an injury they can also inhibit normal recovery by reducing inflammation and increased blood flow that is your body's way of dealing with the natural muscle breakdown during a workout and the rebuilding process afterwards. There are also many studies now about the detrimental affect on your kidneys when things like ibuprofen are taken right before or during strenuous exercise like running.The PT went over a bunch of stuff, much of which was already familiar. One of the things that was new to me was the Wilk Pain Scale for evaluating running injuries:
Stage 1: Pain upon exertion
Stage 2: Pain at rest
Stage 3: Pain that is still present with normal daily tasks
Stage 4: Pain you take medication for
Stage 5: Pain that is crippling
The PT uses this scale to judge how far along a runner's repetitive motion injury is. The interesting part of the sound track was, if you take ibuprofen to run you have bypassed stages 2 and 3 and moved directly to Stage 4. The PT was not a fan of taking pain meds to keep running; he didn't like the effect of masking symptoms making it easier to make injuries worse. Verbatim from the handout:
"DO NOT wait for a nagging injury to go away by itself if you are continuing to run! Get help and find the source of the issue instead of potentially having it get worse."5 -
@katharmonic - I have had to start working with Hobbes the Vizsla again to stop and wait until I give him his release word. He does it at home, at class and at agility trials, just fine but for some reason he has decided when we are running that he can just go on his own when he wants too. Fortunately he has not done it when any cars were around but it just makes your heart stop! I am so glad you and Stella were ok1
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March goal: 96 miles
3/1: 5 miles
3/4: 9 miles
3/6: 4.1 miles
3/7: 4.6 miles
3/8: 5 miles
3/11: 10.5 miles
3/13: 5 miles (intervals)
3/14: 5.2 miles
3/15: 3 miles
3/18: 11.3 miles
3/20: 5 miles
3/21: 5 miles
3/22: 3.9 miles
3/27: 3.3 miles
3/29: 4.4 miles
3/30: 11.75 miles
96.05/96 miles completed
I got my goal after all! I ran 11.75 miles this morning which is my farthest to date. After thinking I would not make my goal, I decided that since my training plan runs from Monday thru Sunday it really made the most sense for me to switch Sunday's long run to today. This way I did hit my March goal, I will have my mileage for this week, and Sunday morning will be a lot less stressful if I only run 5.5 miles instead of 11.5. Today was perfect because I had the day off and the weather was really nice. The last 2.75 miles were tough, but I have felt great the rest of the day. Some days running just makes me feel happy all day long. I'm looking forward to tomorrow which will be my family's big Easter celebration. And then on Sunday my handbell choir is playing at church so we have to be there earlier than usual which was another reason I felt like a short run on Sunday would be better than a long run.
@shanaber Congrats on the retirement!
@katharmonic I'm glad Stella is ok.
@7lenny7 That's a really awesome shirt!
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Last run for the month and a bit short of Goal, to many days on downhill ski's and out of Town for work. I needed to get in 2-3 more long runs to make goal. Ironically Tomorrow - April 1st is a planned 20km and then into Taper for my slow HM next weekend. The serious racer might say I should already be in taper. Due to not making my goal for Nov, Dec, Jan, Feb and March I plan on running the HM - not racing it- so going out Easy and Tapering off.
5 km Riverbank Shorty tonight - Pace Builder. Start out easy and slowly build pace and cadence.
03/01 0.0 km – 0.0km – 140.0 km – YTD 128.32km
03/03 12.0 km – 12.km – 128.0 km
03/04 5.0 km – 17.km – 123.0 km
03/07 11.0 km - 28 km - 112.0 km
03/10 15.0 km - 43 km - 97.0 km
03/14 4.4 km - 47.4km - 92.6 km
03/17 16.35km - 63.75km - 76.25 km
03/19 5.0 km - 68.75km - 71.25 km
03/24 10.0 km - 78.75km - 61.25 km
03/25 6.0 km - 84.75km - 55.25 km
03/28 10.0 km - 94.75km - 45.25 km
03/30 5.0 km - 99.75km - 40.25 km - YTD 228.07 km Riverbank Pace Builder
In early March they started work on building a new bridge over the River as the old one is reaching max vehicle/hr load limits and is due for a major maintenance retro fit. Also it use's a cantilevered arch so load width and height are severely restricted. Which means they had to cut an access road through our beautiful Riverbank Trail system to get down to the edge of the River to start installing Piers and Bridge footings. So now it is two separate/isolated 3 km trails with no easy connection grumble grumble.
Onto April and the new challenges of spring running.4 -
amymoreorless wrote: »PastorVincent wrote: »03/26/18 - BAH
03/27/18 - BAH
03/28/18 - 11 miles @ 8:45
03/29/18 - BAH!!
@PastorVincent Excuse my ignorance. This is probably a stupid question but.... What does "BAH" stand for?
Nothing It an onomatopoeia... umm think "BAH HUMBUG!" ummm dictionary says it is "an exclamation of contempt or annoyance" - in this case general frustration at events that prevented me from doing what I wanted to do. 3 -
April Challenge shortcut/address ?????0
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Hey everyone! I'm the worst at posting on here. When I get the time I'll compile race reports for Charleston Marathon, Newport News One City, and Va Beach Shamrock 8k and Half. It was neat seeing @MobyCarp at Va 8k Shamrock. Of course he was already finished and tanning by the time I crossed the line. That man is truly amazing! Though the runner in me would love to toe up with him in a mile. You all honestly inspire me! I've learned so much from this group. I only hope to encourage others in the future.8
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March goal: March
3/1 3.41
3/2 3.68
3/3 3.12
3/4 rest
3/5 6.50
3/6 3.23
3/7 5.56
3/8 rest
3/9 3.41
3/10 4.01
3/11 rest
3/12 3.12
3/13 4.00
3/14 We took the living room and moved it downstairs to the dining room, moved the dining room to the library...
3/15 and moved the library into the bedroom, which we moved upstairs into the former living room....heavy lifting....cleaning.....scrubbing.....furniture moving...
3/16 3.00
3/17 2.09
3/18 3.09
3/19 installed all new window coverings, sewed new chair cushions
3/20 3.65
3/21 life
3/22 2.25
3/23 4.25
3/24 4.50
3/25 movie and pizza after work
3/26 life
3/27 6.0
3/28 3.15
3/29 work + (long)Maudy Thursday service
3/30 2.20
Total 74.22
Ticker is my goal for 2018 and progress to date:
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I'm also going to miss my monthly mileage goal for March, but i'll recollect and be erect for next month!3
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March 2018 runs:
Goal 1: 180 km
Goal 2: Do more cartwheels.
01 Mar – 5.6 km strides & intervals
03 Mar – 5 km parkrun 28:30
04 Mar – 21.2 km
07 Mar – 6 km
08 Mar – 5.5 km
10 Mar – 5 km parkrun 27:10
11 Mar – 10.3 km + 7 cartwheels
12 Mar – 20 km
15 Mar – 4 km + 7 km intervals
16 Mar – 21.6 km
20 Mar – 8 km
21 Mar – 10.8 km
24 Mar – 8.7 km including 5 km parkrun 27:10
25 Mar – 25.2 km
26 Mar – 2 km
27 Mar – 10.2 km
30 Mar – 22 km
31 Mar – 22 km including parkrun 32:35 fast finish + 1 cartwheel
Total: 220.8 km
+ 8 cartwheels
Made my goal! Felt awesome after back-to-back 22 km runs. Did not expect that!
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Last March run 11.8. Fast finish run with 9 minute mile average and sub 8:30 for last 3.5 heart rate stayed in zone 2 for almost the whole run. Great month onto April.
5 -
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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 -Tempo?-
3/11: 13.2k -Easy-
3/12: 6.5k -Easy-
3/13: 2.1k -as warmup for strength training-
3/14: 12.2k -Fartlek-
3/16: 5k - As w/u and c/d for strength training-
3/17: 15.1k -LR-
3/20: 7.3K -Easy-
3/21: 11.1k -Muddy-
3/23: 5.47k -as w/u and c/d for strength training-
3/24: 11.66k -Fartlek-
3/25: 15.1k -LR-
3/27: 6.4k -Easy- plus 2k -as w/u for strength training-
3/28: 12.4k -Easy-
3/30: 7.6k -Easy-
3/31: 6.5k -last easy ryn b4 race-
Goal: 198/120k
Stay free of injuries!
Upcoming races:
4/1: Alexander the Great 10k Thessaloniki6
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