January 2019 Monthly Running Challenge
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I worked an extra 2 hours yesterday, so by the time I got home, it was dark, and I didn’t feel like driving to the gym for the treadmill. I’ll make sure I get in my miles tonight.
All of you be safe if you are running in these ridiculous negative temps!7 -
ContraryMaryMary wrote: »Went bush today. Ran 14.5km up to the Upper Huia Dam (where the city's water supply is) and back with a couple of running buddies. Gravel access road for most of it. Very beautiful. Today has been one of the hottest days of summer here (as @avidkeo says, cheers Aus) It was at least 28 degrees celsius and very humid. So hot. Fortunately we had cloud and tree cover for most of it. Great run but I didn't realise that it was a long slow uphill (with a couple of seriously steep short hills) until we turned to come home and all of a sudden it was easy and didn't feel anywhere near as hot. Naturally, I was completely drenched in perspiration within a few kilometres and left a nice soggy spot on the bench outside the cafe where we demolished the most delicious post-run chocolate milkshake. Great day!
Running challenge
1 Jan: 8.21 run/walk + 960m swim
2 Jan: 8.25 run/walk
3 Jan: 5km walk
4 Jan: 5.51 run/walk + 1200m swim
5 Jan: rest
6 Jan: 1440m swim + massage
7 Jan: 1800m swim +yoga
8 Jan: 6.5km run/walk
9 Jan: 8km run (!) +yoga
10 Jan: 12m swim followed by 4km run
11 Jan: 8km run (6km run, then 400m walk uphill as calf was talking to me, then final 2km run home)
12 Jan: yoga
13 Jan: 6.5km
14 Jan: yoga
15 Jan: 6.6km
16 Jan: 10km
17 Jan: rest
18 Jan: rest
19 Jan: yoga
20 Jan: holiday
21 Jan: holiday
22 Jan: holiday
23 Jan: holiday
24 Jan: 3.9km (still on holiday)
25 Jan: 7.1km
26 Jan: yoga
27 Jan: 8.1km
28 Jan: 10.06km
29 Jan: rest
30 Jan: 14.52km
119.25 of 100km for January
Post run chocolate milkshake sounds like an excellent way to recover from the rigors of a workout.5 -
Jan 9 - 3.2 km
Jan 11 - 3.8 km
Jan 14 - 4 km
Jan 16 - 4 km
Jan 18 - 4 km
Jan 23 - 3.5 km
Jan 25 - 4 km
Jan 28 - 4.4 km
Jan 30 - 4.8 km
Total: 35.7 km
Goal: 30 km
I am happy! Will increase my goal next month!
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1-1 Rest
1-2 7k intervals
1-3 7k easy
1-4 Rest
1-5 7k slow
1-6 5.5k slow
1-7 7k easy
1-8 Rest
1-9 7k slow
1-10 7k slow
1-11 Rest
1-12 7.5k easy
1-13 7k slow
1-14 7k easy
1-15 Rest
1-16 7k slow
1-17 7k easy
1-18 Rest
1-19 10k slow
1-20 Snow Day
1-21 Snow/cold day
1-22 7k slow
1-23 Pouring rain on top of slush
1-24 7k slow
1-25 Rest
1-26 7k easy
1-27 10k slow
1-28 7k recovery
1-29 Rest
1-30 *kitten* cold
January Total: 131k
January Goal: 100k
Next year when you pop in here claiming your December 2019 mileage, what accomplishments will you have made?
Run at least 4 5k races.
Get under 30:00 and a PR for 5k.
Average at least 135k per month, which would put me over 1,000 miles for the year.
Run the Year Team: Five for Nineteen.
Haven't calculated the wind chill equivalent, but 0 degrees F and a 20 mile per hour wind out of the west tells me today will be a (forced) rest day, with not a lot of force being necessary.
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1/1-6 Totals: Run 47.6 km
1/7-13 Totals: Run 39.4 km, Other Cardio 115 min
1/14-20 Totals: Run 39.2 km, Other Cardio 60 min
1/21-27 Totals: Run 26.2 km (+9.3 km nordic run-walk), Other cardio 116 min
1/28 - 22.7 km (2 runs) +weights&core
1/29 - core / rest
1/30 - 4.1 km treadmill run +14 minutes walk/cycling machine
I wanted to do a TM workout where I progressively got faster for the first 17.5 minutes, then backed off progressively for the last 17.5... started out great until I was 20 minutes in and it was just feeling too fast. So I backed off, made it to 26 minutes, and then walked as fast as I could without running for one more kilometer and played around with the incline. Then I did 5 minutes on a cycling machine and called it quits. Went to shower at the gym and discovered (after putting shampoo in my hair) that the ice-cold water wasn't warming up. At least I was able to warn others before they suffered the same fate
OTHER CARDIO:
RUNNING:
15 -
1-1 Rest
1-2 7k intervals
1-3 7k easy
1-4 Rest
1-5 7k slow
1-6 5.5k slow
1-7 7k easy
1-8 Rest
1-9 7k slow
1-10 7k slow
1-11 Rest
1-12 7.5k easy
1-13 7k slow
1-14 7k easy
1-15 Rest
1-16 7k slow
1-17 7k easy
1-18 Rest
1-19 10k slow
1-20 Snow Day
1-21 Snow/cold day
1-22 7k slow
1-23 Pouring rain on top of slush
1-24 7k slow
1-25 Rest
1-26 7k easy
1-27 10k slow
1-28 7k recovery
1-29 Rest
1-30 *kitten* cold
January Total: 131k
January Goal: 100k
Next year when you pop in here claiming your December 2019 mileage, what accomplishments will you have made?
Run at least 4 5k races.
Get under 30:00 and a PR for 5k.
Average at least 135k per month, which would put me over 1,000 miles for the year.
Run the Year Team: Five for Nineteen.
Haven't calculated the wind chill equivalent, but 0 degrees F and a 20 mile per hour wind out of the west tells me today will be a (forced) rest day, with not a lot of force being necessary.
I have raced (5k) in those temperatures and it was really cold. They made a little campfire at the finish line, and I remember my little daughter was waiting for me, bundled up in her snow suit and said, "mama, my little feet are froze!" We didn't stick around. There was another time all the water cups froze at the aide station (10k)... If anyone needs me, I'll just be over here thinking about summer.7 -
Jan 1-5.2 miles
Jan 2-1.8 miles with Stella +stretching
Jan 3-6 miles with 4 at pace
Jan 4- rest
Jan 5-10 miles
Jan 6-1.7 miles with Stella + stretching
Jan 7-60 minutes plyo class
Jan 8- 5 miles total speedwork 8X400s @ 7:30 pace
Jan 9-Bike 25 minutes, yoga and strength training
Jan 10- 7 miles with 3 @ tempo 8-8:30
Jan 11- rest
Jan 12- 10.2 miles (should have been 12 but snow and slush made it miserable )
Jan 13-6.2 miles easy
Jan 14-60 minute plyo class
Jan 15-5.5 miles speedwork 3X400, 1X800, 3X400 @ 7-7:30 pace
Jan 16- strength training and 60 minute yoga class
Jan 17- 6 miles tempoish pace (icy)
Jan 18- rest
Jan 19- 14.5 miserable miles in the freezing rain
Jan 20- 7 miles +10 minute yoga
Jan 21- 60 minute plyo class
Jan 22- 5.3 miles total speed work 5X 800s at 7-7:30
Jan 23- 60 minutes P90X3 Dynamix and Isometrix
Jan 24- 7 miles tempoish (hilly, icy)
Jan 25-rest
Jan 26- 16.9
Jan 27- 6.9
Jan 28- 35 minutes strength training +60 minute plyo class
Jan 29-5.2 miles treadmill speed intervals 1X400(5k), 1X800(10K), 1X1200(HM), 1X1600(M+), 1X1200, 1X800
Jan total 122.2 miles
Yesterday I did (most of) my planned speed work on the treadmill. Plan was 400 at 5k pace, 800 at 10k pace, 1200 at HM pace, 1600 at slightly faster than marathon pace, then back down with the same. I initially set my treadmill for 45 minutes because I miscalculated how long that would take. I finished all except my last interval in that time. I was going to restart it for the last one, but my treadmill does this thing where it requires you to lube the belt every several hundred miles and won't start until you reset it. Well, as luck would have it, it was time to lube the belt. I didn't have any on hand and I did not want to bypass it and forget to do it, so I took all of these things as a sign that I was not meant to do that last interval. Imagine how disappointed I was
@Shanaber- I must have missed something. Why have you been unable to run? Sorry to hear!11 -
Closing January mileage: 32/25 miles 🙌12
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I usually don't like morning exercise - I'm more of a night owl. But, I felt much better this morning than I did yesterday and don't have to be out of the house until 11:30 am, so I actually did my run on the treadmill this morning. It felt pretty good. I did a total of 2.59 miles in 35 minutes, including warm up and cool down walks. The actual run was 2 miles in 25 minutes, so a 12:30 pace. At this point, I'm happy with that.12
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Last night I did my third 40 min run of the 10k program. I could've/should've ran Sunday but didn't then Monday evening I found that my treadmill was acting up and wouldn't let me do anything (it kept telling me to power cycle/reset). That ticked me off pretty good. Yesterday I did manage to just run in manual mode not "signed in". I'm starting to wish I had a less tech-y treadmill. Anyway! On my third 40 min run of the 10k program I decided to ditch the 1 min walk breaks every 10 mins. I didn't need them. I think I will easily complete the 10k/hour long run in February. But it is getting kinda time-consuming for me right now so after that I think I'll try to do a couple shorter runs each week and keep in a one hour "long run" each weekend. Hopefully I'll start to see some improvement and be able to increase my speed again. It's a little unnerving that I'm running so slow right now and I don't know if I could even last 30 min at my old pace because I've gotten used to this slow thing.13
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@sarahthes - great job getting all your runs in but one!! WhooHoo!! Well first how is your ankle/foot feeling?
@lporter229 - I have a 2nd metatarsal stress fracture/stress reaction. 1st was on self imposed rest/maybe a run won't hurt today, then given the ok by my regular doc and a couple of runs in until I saw the podiatrist she sent me to and given 8 weeks no running. Podiatrists goal was to heal the foot and convince me I was too old to be running or strength training. Still having some issues and want to get to the cause of it so saw my sports ortho and he gave me another 6 weeks minimum no running. I saw his PT on Monday and we are working on the correction for my foot. He wants me to walk for now and if pain free add a 'little bit' of running in. I go back in 2 weeks for a gait analysis and hopefully new orthotics.
@greenolivetree - hang in there! Your speed will improve over time just like it did before! Just try to be as consistent as possible with life getting in the way.4 -
Well, I’ve decided it’s time for a monthly recap as I will most likely not be running for the rest of January - in spite of the lovely sunshine outside, the projected high for today is -16 F (it’s -24 right now), and although tomorrow is projected for a balmy -3 high, it’s expected to be around -18 when I’m heading to and from the gym (i.e. peak running time). There is a slight chance the spirit of @7Lenny7 will strike later in the afternoon if it snows (cue Minnesotan reaction to snow: “Must have warmed up!”) but I’ll decide when the time comes.
My goals for this month changed a few times around the new year so I didn’t do my usual daily tracking here. I was curious to see what it would look like, and I’m actually pretty happy. Eleven running days averaging almost exactly 10 miles a week, eleven strength workouts, and not too many inactive days. I've gotten better about mobility work too, though there's still room for improvement. I ran a total of 40.7 miles in the month, which is exactly 40.7 miles more than I ran in January 2018. And I ran a road race in the snow with ambient temperature around 0F. Boom!
White there are parts of me that feel like I should be running more, I remind myself not only this is a big improvement in miles over last January, it’s a big improvement over last winter in general, when I only logged 18 miles from the beginning of December through the end of April. This is my first winter since running really clicked in Spring 2018, and with 54 miles in December and 40 in January I’d say I’m killing it so far.
And besides that, getting back into strength training is a big accomplishment! I think I’ve found a really good community at this gym, and am excited about the improvements that I’m making in lifting. Maybe I’ll find that I’ve bit off a bit more than I can chew come peak running season, but I can deal with that when the time comes.
1/1 House cleaning extravaganza
1/2 Fitness Blender strength workout
1/3 Ran 2.13 miles, gym trial
1/4 FB strength workout
1/5 Ran 9.1 miles
1/6
1/7 Ran 3.78 miles
1/8 Ran 1.56 miles, strength class
1/9 FB low impact cardio video
1/10 Strength class
1/11 Ran 4.55 miles
1/12
1/13
1/14 Ran 1.96 miles, strength class
1/15
1/16 Strength class
1/17 1 hour walk
1/18 Ran 1.69 miles, strength class
1/19 Ran 5.48 miles
1/20 sick
1/21 sick
1/22 sick
1/23 Ran 2.34 miles, strength class
1/24 FB low impact cardio video
1/25 Ran 1.77 miles, strength class
1/26 Ran 6.34 miles - Securian Winter Run 10K
1/27
1/28
1/29 Strength class
1/30 FB low impact cardio video
1/31 Strength class
January Running Total: 40.7 miles
Weekly Averages: 115 minutes running, 185 minutes low-impact cardio, 91 minutes strength training, 40 minutes mobility work.11 -
@sarahthes - very cool on the quote in the book! I am definitely going to check out the book.
@skippygirlsmom - lol on your snow day!
I went to the podiatrist this morning for a follow-up on the burning on the pads of my feet whenever I hit around 4.5 miles running. He said it is a classic Morton's neuroma.
Yesterday I ran 4 and it was starting right at the end. He is trying one more med with me and then in 3 weeks I go back and if it is still burning, I can try shots in the feet. He says they have a little "bite" to them so I asked "can you put me to sleep first?" He laughed and said no, not for a shot.
So I am supposed to cross train. Hey, I already do that! But I think I did a little bit too much treadmill running last week on the cruise and so I am going to cut back the next few days. He said I have to get this taken care of or it will start to really debilitate me, which I agree with. That's why I'm not running the HM I've done the last few years at Daytona Beach.
I brought running clothes with me to work today to hit a trail on the way home...maybe just go 3 today and see how it does. Or I may skip it today.
1/1 - 1.5 miles - #RwRunStreak Day 41 - Last day of Holiday Streak!
1/2 - Transform - Arms Deload week!
1/3 - 5 miles
1/4 - rest day
1/5 - 44 miles cycling + Transform App - Arms
1/6 - 5 miles
1/7 - 4.5 miles + transform app - legs
1/8 - 4.5 miles
1/9 - 3 miles + transform app - Back
1/10 - 5 miles
1/11 - rest day
1/12 - 44 miles cycling + Transform App, biceps/back
1/13 - Transform App - glutes/hams
1/14 - 5 miles + Transform App - upper body
1/15 - 4 miles + + Transform App, biceps/abs
1/16 - 5 miles
1/17 - Transform App - arms/back
1/18 - 5 miles + Glutes and legs
1/19. Rest/travel to WindSurf cruise ship in St. Maarten!
1/20. 5 miles treadmill + TA arms
1/21 4 miles treadmill + TA legs
1/22 3.5 miles treadmill + TA arms
1/22. 3 miles treadmill + TA legs
1/23. 3.5 miles treadmill + TA arms
1/24 3 miles treadmill + TA legs
1/25. 5 miles treadmill + TA arms/shoulders
1/26. Rest/travel fly home - long day
1/27 - recovering from travel day! (74.5)
1/28 - TA - arms/shoulders + 3 miles
1/29 - 4 miles
1/30 - Strength Training W7 Legs/core
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@rheddmobile I love, and am jealous of, the fact that you have a catfish place! And that's the second time I've heard this cold snap being described as disrespectful.
3 -
Last run of January as I'm resting tomorrow per my schedule. 7 easy ones today, followed by 24 minutes at the gym doing core and glute work. We got a bit of snow/wet yesterday so I was a bit worried about patches of ice, but it was 99% dry. Just a couple spots that necessitated walking cautiously. I'd complain about the chill (high-20s F, windchill in the mid-10s), but my parents' house in Iowa is sitting at a frigid -21F with windchill at -44..... so I'll happily take the Virginia version of a cold snap, thank you very much!
January runs:
(12/31: NYE 4 mile race
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1/1: 8.2 trail miles
1/2: Rest day
1/3: 5 miles
1/4: 6.8 miles
1/5: 6 miles
1/6: 12 miles
1/7: 4 miles
1/8: 9 trail miles
1/9: 5 miles
1/10: Rest day
1/11: 16 miles
1/12: 8 miles
1/13: 6.5 miles
1/14: 5 miles
1/15: 5 miles
1/16: 7.5 miles
1/17: Rest day
1/18: 9 miles
1/19: 6 miles
1/20: 18 miles
1/21: Rest day
1/22: 5.4 miles
1/23 7 miles
1/24: Rest day
1/25: 5.2 miles
1/26: 5.7 miles
1/27: 12 miles
1/28: 0.1 mile
1/29: 11.4 miles
1/30: 7 miles
1/31: Rest day
January total miles: 191
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2019 Races
March 24: Caesar Rodney Half Marathon (Goal: PR)
April 7: Cherry Blossom 10 Miler (Goal: Sub-75)
April 28: New Jersey Marathon (Goal: BQ)
July 6: Finger Lake Fifties 50k (Goal: Finish)10 -
I went out for a 4.5 mile run late last night and got a new PR. Not a time or distance PR, but a temperature PR.
For you metric folks, that's -33C air temp, -49C wind chill. This was my first run of the year without Kody. I was not about to subject him to this cold, though he seemed willing.
I didn't get out until 10:30pm because I had to wait until after I picked up my son from work. For the most part, I actually overdressed. Dealing with the cold all day going to work and back, and working out in the garage, I think I overestimated the cooling effect on me.
From bottom up I wore:
FEET:- Thin Smartwool liner socks - so thin I could see my toes through them.
- DryMax Cold Weather Running Socks - These are amazing. My feet were never cold.
- Merrell All Out Charge trail shoes, tops and sides covered in duct tape to block the wind. I chose these not because they were trail shoes, but because they were my most wind resistant shoes. Unfortunately they were not big enough for the thicker sock I wore. I'll try something different tonight.
Bottom:- Saucony wind briefs - The most important piece of clothing in cold, windy weather.
- Smartwool PhD tights - my top choice for cold weather runs
- Columbia snow pants - FAIL. They made my legs sweat profusely and didn't breath so my tights were drenched when I was done. But, even sweaty, I was never cold.
Top:- Base layer shirt - thin marino wool from Costco
- Mid layer - mid-weight Fila shirt from Costco - picked because it was my longest shirt
- Mid layer - heavy-weight Brooks top
- Heavy fleece jacket - Too much. I took this off after half a block.
- Top Wind layer - Columbia parka shell, uninsulated, not meant for running.
Head:- Polarwrap heat exchanger face mask - FAIL - This works great for walking, hiking or sitting around in the cold, but for running it was just too restrictive for breathing.
- UA Cold Gear balaclava - my workhorse head covering for cold weather.
- Buff - around my neck to start
- big fluffy stocking cap from the race I volunteered at a couple of weeks ago.
- Bolle ski goggles - FAIL
- Black Diamond Spot headlamp
Hands:- Big chopper mitts with jersey glove liners and heat packs in the zippered compartment on the back of hte hands - worked well, but my hands got sweaty.
I made it to the end of the block and could tell right away that I was getting too warm. A quick jog back home to shed the fleece jacket and back out again.
Initially it was nice to have the ski goggles. In conjunction with my PolarWrap, my face was completely covered. After going about a block though, the goggles were frosted over and I could barely see where I was going. I was also having a really hard time getting all the air I needed through the PolarWrap, which made me struggle with the run. I finally had enough and it was back home to get rid of those. I needed something to cover my nose and put on a neoprene face mask with a nose cover and several holes in the mouth area. This worked very well. I did have some exposed skin, but the heat coming off my body prevented frostbite.
The biggest challenge for the rest of my run was temperature regulation of my face. Going against the wind I had just the slightest of slits to look through and the buff over my facemask. This restricted my breathing a bit but it was a trade-off I had to make. Running with the wind at my back I could drop the buff and face mask down for easy breathing, though my eyelashes would then start freezing together. By the end of the run my facemask and buff were frozen stiff from the moisture of my breath and adjustment was difficult. There was no ice beard to be found because I kept it covered the entire time.
After a 2 mile loop I stopped by the house to tell my wife I was fine and the temperature was fine and I was going to stay out for another hour. She protested because she wanted to go to bed but wouldn't be able to fall asleep until she knew I was home safe, so I I went back out for a 1 mile loop and a 1.5 mile loop.
I clearly had enough on for a successful run in this weather. For many parts I had too much on.
Head - too warm. My headgear was soaked in sweat when I got home, but for this short run it didn't bother me. For a longer run in this cold it could have been bad.
Face - This was the big challenge. I'd like to find a heat exchanger mask which had a mouth piece inside so all my breathing could go through the heat exchanger and not up towards my ski goggles, rendering useless. My biggest concern for frostbite was my nose. Next time I may try some K-tape over my nose. I've heard of using vasoline over exposed skin as a temperature barrier so perhaps I'll try that tonight.
Hands - too warm, but not dangerously so.
Chest and arms - too warm, but not dangerously so. The shell didn't breath and my sweat actually turned to frost INSIDE my the shell.
Legs - way to warm. My tights were drenched at the end. I don't think any of my tights are windproof, nor are my brooks pants. I need to find a light weight wind layer for my legs.
Feet - PERFECT! I love, love, love Drymax Cold Weather Running Socks. If this wasn't a testament to their effectiveness, I don't know what is. I did have the Smartwool liner socks and I'm sure that helped quite a bit too.
I'll be heading out again today. Temp should be -15F with a -33F wind chill, so quite a bit warmer.
This run put me over my goal for January!
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February 2019 challenge is up, go get 'em!!
https://community.myfitnesspal.com/en/discussion/10723715/february-2019-monthly-running-challenge7 -
@shanaber No heel pain yesterday. I tend to get it towards the end of a longer run. It almost feels like a bruise.
My right ankle still feels annoyed with me at times but it's not getting worse. I'm finding what shoes I wear really make a difference to how stuff/irritated it is the day after running. I actually went back to a pair of shoes I put aside in a fit of pique in the spring and they seem to be the least irritating. They're stability, very low mileage, moderate drop (8mm), very cushioned. My other shoes are all older. Modest mileage but I think I need to replace sooner than some people.2 -
@Shanaber- Sorry to hear that. I think I remember that you were dealing with that now. I had a metatarsal stress fracture in 2014. Not as severe as yours it seems. I was off running and in a boot for 6 weeks. It was a long six weeks. But it healed 100%. My podiatrist did not try and talk me out of running, but I did get the lecture on how I was ruining my feet and my bones were clearly in bad shape from running and how I would have problems later in life, blah, blah, blah. At any rate, I am still running. Wishing you a speedy recovery and lots of happy running ahead!3
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Cold but sunny day so got out for 4 miles. Still slow, and had to have walk sections but it's done. Forgot to log my weekend run of 3.5 miles. Can't even vaguely keep up with all the posts, but well done everyone.
Months total mileage -29 miles10
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