March 2018 Running Challenge
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Last day of school before Spring Break!!!
Rested foot again (well... okay... I did strength training with glutes and legs). It's killing me to not give a short run a try... but I'm going to try to not run on it until Saturday morning in London. Try is the keyword here.
I might just do a mile tonight on treadmill and see. If any pain I stop.
Probably won't hit running goal but lots of lifting and cycling in so I can't complain I guess. Staying healthy is what's most important!
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!
3/10 - 3.2 miles + strength training W7-D
3/11 - 51 miles cycling
3/12 - rest day
3/13 -10K for the Run for the Deep + Strength training W8-C
3/14 - Strength training W8-D
3/15 - 4.5 miles w/tabatas
3/16 - Strength training W8-A
3/17 - 34 miles cycling
3/18 - 47 miles cycling
3/19 - 4 miles on treadmill.
3/20 - 3.5 with tabatas
3/21 - Strength training W8-D repeating week 8
3/22 - 4.5 miles
3/23 = REST
3/24 - 34 miles cycling + Strength training W8-A repeating w8
3/25 - 63 miles cycling! Tour de Cure
3/26 - REST
3/27 - Strength training W8-C repeat w8
3/28 - Strength training W8-B repeat w8
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March goal: Run END-SURE well, stay healthy and enter the final stages of Zumbro training
Nominal mileage goal: Let's say 140? I really don't know. Real plan is to follow training and coach's advice well.
3/1- REST
3/2- 4.3
3/3- 13.3
3/4- 14.3
3/5- REST
3/6- 7.4
3/7- 6.7
3/8- REST
3/9- 4.2
3/10- 24.8
3/11- 11.4
3/12- REST
3/13- 9.3
3/14- 6.7
3/15- REST
3/16- 4.4
3/17- 19
3/18- 13.5
3/19- REST
3/20- 4.3
3/21- 6.9
3/22- 3.6
3/23- 5.1
3/24- 31
3/25- REST-unplanned
3/26- REST- planned
3/27- 6.6
3/28- 6.7
Total: 103.5
Today's notes: Assignment was another 1 hour easy run. Got in 6.7 miles and called it good. With a long weekend starting after school today, I'm looking forward to resting, in addition to my 3 runs over the long weekend.
Zumbro is getting more and more real to me. It's funny, I've been registered for a long time but, now that it's just over 2 weeks away, it finally feels like something that's actually going to happen.
2018 races
3/24- END-SURE 50k 6:39:35
4/13- Zumbro Endurance Race 100 Mile
7/28- Minnesota Voyageur 50
9/8- Superior Trail 50 mile
10/20- Wild Duluth 50k
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Winter is here again... @juliet3455 looks like Jasper has an awful lot of snow in the forecast the next 10 days or so! It's gonna be a good time...3
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@sarahthes Yes sounds like it could be a bit of a snow slog.
Quite a bit of the course they can run a snow plow down - except for 2-3 km through the bush around the one lake which promises to be the " Fun " part of the HM.
We have had over 30cm ( foot ) this week and it is snowing right now. A local Hill in Northern BC - aptly called Powder King received 62 cm ( 24.5 in ) of snow so far this week and more is coming. Present snowbase is 338cm ( 133 in = 11 ft ) there record is over 40 ft. That year the snowcats had to plow down the lift line to make a Hole / Trail in the snow for the chairs as they were dragging in the snow. My Jasper Taper is about to be interrupted by 3 days of unplanned Powder skiing .
I am normally just over the 2 hr mark for this course, I expect closer to 2:30 this year due to conditions and training interruptions.4 -
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
March 27 – 4.47 miles
March 28 – 5.34 miles
May not make my monthly goal this month. I'm off work on Friday though so I plan on doing some extra. How many extra - who knows!
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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Embarrassing case of the runners trots this am. Of course my wife has to inquire why I'm running the washer first thing this am. She found it hilarious and shared with my 4 and 7 year old who also thought it was quite funny. Fortunately I can take it and I'd even admit the faces of my boys made me laugh as well.8
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@7lenny7 Are you doing the Zumbro 100 mile like @MNLittleFinn ?
@orphia I'm running the 50 mile course at Zumbro. It's a 16.7 mile loop up and down limestone bluffs. They have 17 mile, 50 mile, and 100 mile options. Last year I did the 17 mile as a warm up to my 50K three weeks after that. I have 3 loops, @MNLittleFinn has 6 loops, so there's a chance we'll meet on the course.
I was very tempted to sign up for the 100 mile this year, but with my ITBS issues I'm very glad I didn't. I haven't had near the training miles that I did last year at this point, and I'm not even confident that I can finish 50 miles, though with a generous 18 mile cutoff, I could probably power hike it and finish.
Another reason I didn't sign up for the 100 is that I want to savor each increment in distance I can before moving on the to the next longer race. So 26.2 in 2016, 50K in 2017, 50M in 2018. If I finish, I'll look for a 100K next year (or redo this 50M with better training for a better finish). I'll likely hold off on a 100M until 2021 when our youngest is away at college and we have more free time to train.
And then there's the midnight start. I love the idea of starting at midnight! We'll have one loop in the dark, one loop as the sun rises, and one loop in full daylight.5 -
@7lenny7 go for wild Duluth for your 100k. I'll pace for you!2
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Nearly 12 miles for Kody & I last night. I had a need for "speed" so we went a paved route and ran some more mile in our quest to run this entire town. I found a really cool rural pocket way down south that I didn't know existed. I also found a new development which wasn't on my city map. I didn't have time to add that to the run last night so I'll have to pick it up later.
March Progress - 133 miles
@ddmom0811 Sorry to hear about your foot! Yes, stay off of it until London! As tempting as it is to test, I'm sure you wouldn't want that foot pain to impact your trip!
This is for all you OCD types out there. I had 12 miles on my training plan. I picked a route that I thought would get me close. As I neared the end of my run I saw I was probably going to be a bit short. I ended up in my driveway at 11.91 miles. And I hit the Stop button...and went inside, just 0.09 miles from my target. And it didn't bother me.
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MNLittleFinn wrote: »@7lenny7 go for wild Duluth for your 100k. I'll pace for you!
@MNLittleFinn That sounds like a great race, but my main races have to be in the spring. Sailing season is from May through the end of September and my miles will go way down. Wild Duluth is also MEA weekend and we'll likely be touring colleges this year and maybe next. The third reason Wild Duluth would be tough to do is that Surph The Murph is that same weekend. That race is held on my "home" trail just 2 miles away. I'd do Surph the Murph before Wild Duluth just for that reason.
@cburke8909 I imagine the laughs from those two boys make it all worth while! And here I thought I had a tough run last night because my underwear kept wanting to wedge itself up in there. I never could get it adjust right for some reason.2 -
Nearly 12 miles for Kody & I last night. I had a need for "speed" so we went a paved route and ran some more mile in our quest to run this entire town. I found a really cool rural pocket way down south that I didn't know existed. I also found a new development which wasn't on my city map. I didn't have time to add that to the run last night so I'll have to pick it up later.
@ddmom0811 Sorry to hear about your foot! Yes, stay off of it until London! As tempting as it is to test, I'm sure you wouldn't want that foot pain to impact your trip!
This is for all you OCD types out there. I had 12 miles on my training plan. I picked a route that I thought would get me close. As I neared the end of my run I saw I was probably going to be a bit short. I ended up in my driveway at 11.91 miles. And I hit the Stop button...and went inside, just 0.09 miles from my target. And it didn't bother me.
I definitely would have gone around the block to get to 12.2 -
MNLittleFinn wrote: »@7lenny7 go for wild Duluth for your 100k. I'll pace for you!
@MNLittleFinn That sounds like a great race, but my main races have to be in the spring. Sailing season is from May through the end of September and my miles will go way down. Wild Duluth is also MEA weekend and we'll likely be touring colleges this year and maybe next. The third reason Wild Duluth would be tough to do is that Surph The Murph is that same weekend. That race is held on my "home" trail just 2 miles away. I'd do Surph the Murph before Wild Duluth just for that reason.
Gotcha. Surf the Murph is on my radar for sometime. This year is all planned out, but Next year is always an option, if I don't go for something truly crazy.....
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MNLittleFinn wrote: »@7lenny7 Are you doing the Zumbro 100 mile like @MNLittleFinn ?
Hes doing the 50 mile. Its got a midnight start. Pretty cool
I'm so excited for you guys!2 -
A tough 4 this morning that was supposed to be 6, but I woke up later than I wanted. A little easy on the miles before this weekend's long run is probably best. The weather is supposed to be crappy tonight, so I'll miss my extra trail time since boy kid's soccer practice will likely be cancelled. I took tomorrow off work (and Friday is a holiday at my company), so maybe my short run for Thursday will be on some dirt.3
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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
3/27-7.2(?) miles tempo on the indoor track
Miles: 166.7/150
Yoga/stretch: 4/12
Strength/P90X3: 4/6
Bonus cross training: 3 sessions
Yesterday it rained. All. Day. Long. I decided to try out the indoor track at a nearby gym (not my usual gym, but same chain, so I can use it). Training plan called for 4 X 1.5 miles @ 8:20 pace, but that is more of a tempo pace than an interval pace for me so I decided just to run 1 mile WU, 6 miles @ 8ish pace and 1 mile CD to get it over with. They told me that 9 laps around the inside lane of the indoor track is a mile, so I would be doing 72 laps total. Yikes.
I have never used the indoor track before, so I wasn't sure what to expect for accuracy with my Garmin. I set it to "run Inside" mode and took off. I did one easy lap on the middle lane of the track (the inside lane was full of walkers) and my Garmin read 0.1 miles with a pace of 9:20. Something was definitely off because I know my easy pace is a bit faster than that and the distance should have been at least 0.11 miles. I sped up for the second lap and got much the same reading. My only guess is that my Garmin was relying on my cadence to predict my pace and since there is not a whole lot of variability there, it really could not predict how fast I was running. I gave up on trying to get an accurate measure and decided just to run for an hour. Based on my PRE, I am guessing that I was somewhere in the neighborhood of an 8 minute mile for about 65 laps. I made the indoor track rookie mistake and did not hit my lap button after the first lap, so I am relying on the initial estimate of 1 lap equals 0.1 mile to estimate that I ran 65 laps because I did not count. My final reading from Garmin was 6.5 miles with a pace of 9:13/mile. Back calculating, I was probably closer to 7.2 miles @ 8:15ish pace, but who knows.
TL, DR: I ran on an indoor track last night but really don't know how far or how fast I ran.8 -
@7Lenny7 -There was a time when that would have driven me nuts, but I am proud to say that I have overcome it and now I can finally embrace the "short" run!
@katharmonic - I can totally relate. I have definitely had those days too. At least you were still able to get in a run. Nice going!2 -
3/1 - Rest / sick
3/2 - Rest / sick
3/3 - 4.25 miles. Beautiful day to run!
3/4 - 4.5 miles. Wanted to do more, but ran out of gas.
3/5 - Rest.
3/6 - 4 treadmill miles. Trek class with a new instructor. She really likes inclines.
3/7 - 4 treadmill miles.
3/7 - Kids wanted to go to Y after dinner. So I did 30 minutes of weights and abs.
3/8 - 4.1 treadmill miles. Trek class. Fewer hills, lots of tempo...fun!
3/9 - Rest / travel day.
3/10 - 3.1 treadmill miles, then quick strength. Rickety hotel treadmill.
3/11 - Rest / travel day.
3/12 - 6.2 miles. Gorgeous afternoon to run.
3/13 - Unplanned rest day.
3/14 - 4 treadmill miles, then upper body weights and abs.
3/15 - 5 treadmill miles. Trek Class. Ouch! Does anyone really need to do tempo / sprint pace on incline 8?!?
3/16 - Housework, shopping, no run.
3/17 - 3.5 treadmill miles, then weights and abs.
3/18 - 8 miles. Cool, overcast and no wind = great day to run!
3/20 - 4.3 miles.
3/21 - 4 treadmill miles, then upper body weights and abs.
3/22 - 4 treadmill miles. Trek Class. Lots of tempo...it was enjoyable.
3/23 - 4.7 miles.
3/24 - Rest Day
3/25 - 9 miles. A bit cool, unpleasant wind out of the east.
3/26 - Short walk with doggo.
3/27 - 4 treadmill miles. Trek Class. New instructor still really likes inclines. GOAL!
3/28 - 3.4 treadmill miles, then weights and abs.
84.05/805 -
@lporter229 the few times I've used an indoor track I had troubles as well. The track I used was 1/7th mile. What I finally did was run 7 full laps, compare it to my Garmin, then used that factor to adjust the total at the end. Let's say I ran 7 full laps and my garmin read 0.9 miles. At the end I divided the distance my Garmin read by 0.9 and used that as my total.
@MNLittleFinn I'm also volunteering at the 1/4 aid station from 3pm to 10pm the day before my race, so I'll likely see you there a couple of times.3
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