January 2019 Monthly Running Challenge
Replies
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A while ago our Running Club President approved me to do this, and today I did the Athletics Victoria nationally-accredited Run Leader Level 1 Coach course.
I'm now a coach!!
I'm not yet qualified to create training plans for people (that's the other levels 2 or 3) but I can now lead club training sessions.33 -
A while ago our Running Club President approved me to do this, and today I did the Athletics Victoria nationally-accredited Run Leader Level 1 Coach course.
I'm now a coach!!
I'm not yet qualified to create training plans for people (that's the other levels 2 or 3) but I can now lead club training sessions.
Wooo hooo that's awesome! Congratulations!2 -
@Orphia yay that's awesome!!!!
@Avidkeo did you do it yet? From what I've heard you should take it really easy as running on sand is pretty tough. The guy who did my gait analysis and fitted me for shoes last summer (a totally-crazy ultra runner) said if I ever did want to correct my very slight but not enough to need anything special shoe-wise for prontaion issues then I should train on the beach but very very cautiously. Or have special custom insoles made for me. Second option sounds far more painful to the pocket but from the way he talked about beach-running made me really not want to do that, lol.3 -
1.1.19: 10.5 @ 9:31/M (10.5) Long Run
1.2.19: Scheduled Rest Day
1.3.19: 4.5 @ 8:39/M (15) Pace Run
1.4.19: 5.0 @ 9:18/M (20) Easy Run
1.5.19: Scheduled Rest Day
1.6.19: 5.0 @ 9:38/M (25) Easy Run
1.7.19: 4.5 @ 8:29/M (29.5) Fartlek Run
1.8.19: 10.3 @ 9:40/M (39.8) Long Run
1.9.19: Scheduled Rest Day
1.10.19: SKIPPED Pace Run (tummy ache)
1.11.19: 5.0 @ 8:57/M (44.8) Medium Run
Not feeling 100% so I skipped my pace run the other day and ran harder than an Easy Run to make up for it. I’ve been tired too. Hope everyone enjoys their weekend.5 -
1.2 miles this morning, 12.45/28 overall.
I am arealy thinking about what my next challenge could be. Maybe increasing my speed before I up the miles.
I got a cramp this morning, haven't had one before whilst running. 3 hours later and my calf is still really sore! Stocking up on magnesium, I don't want one of those again!8 -
martaindale wrote: »marisap2010 wrote: »
I also saw this morning that there is going to be a 5K (and half) trail race on my birthday (Feb. 2), and I am considering doing it. I have leisurely run some on that trail system, but I have never raced on a trail. I figure I will just go out without any sort of time goal (since I have zero clue what it would be), and just enjoy myself.
I'm doing my first trail race (a 5K) on the second, too! Thought it would be fun to mix it up. I'd love to hear how yours goes. No time goal here either, just finish without seriously injuring myself!
I regularly do trail 5ks, usually on the same course. It's a semi-challenging course, mostly single track and frequently covered with mud or ice, and I can only compare my times to the same course. One of the other cities in the series though, has a flat "trail" that's so wide, you could drive a tractor-trailer on it. That's where I go if I can get off work for a weekend and want to go for a PR.
Actually had a race on my usual trail today. I'm not sure yet on the official time, but think it was about the same as the past 3 months. Sigh, I'm about 1 1/2 minutes slower this year. That month off really hurt
But I'm now more consistent with the speed work and am not going to give up on it. Today was snow on top of ice, but the screw shoes made it not a problem. I ran a negative split (second half faster than first half) and could feel that I was working harder as I got closer to the finish. Also, most importantly, I had fun. There were a lot of photographers today, so we'll see if they got anything good.
1/1-6 Totals: Run 47.6 km
1/7 - recovery
1/8 - run 23.2 km +45 min easy swim/core
1/9 - run 9.2 km +weights
1/10 - 70 min walking
1/11 - rest
1/12 - run 5k trail race +2k warmup run
OTHER CARDIO:
RUNNING:
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30.5 miles/60 miles! Over half way!8
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@7lenny7 that race looks fun! I've had my eye on the Loch Ness Marathon, but it was logistically impossible for me last year. I do think I prefer smaller races, though. Husband's family came from Scotland, so he'd be an easy sale. This could be a good option.7
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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
January Total: 55k
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.
Another ice in the beard morning with a gentle breeze out of the east. Finally got back to where I can run easy pace as opposed to slow pace.
5 -
Yesterday I managed 104 floors/1040 feet of elevation at work, over three sessions.
We have a 6 story building and I'm limited to 4 or 5 round trips up and down the stairs before I get too sweaty for work. After a few weeks of this I'll bring in some summer running gear and stay late twice a week for an extra long stair session. As I think about this race in April, with 8700 feet of elevation gain/loss, it's becoming apparent to me that I might want to trade out one of my short running days for a stair climbing day instead. I'd like to get up to 3000 to 4000 feet in a session. That should really help me blow up my annual goal of 100,000 feet of elevation.
January elevation progress: 2150 feet12 -
@ddmom0811 I'm flying to Portland for my big race in April. I've been there twice before visiting my sister, but not since I've started running. They aren't kidding when they say, "Keep Portland Weird".
You have a sister there too! LOL, yes true. It is a little different.
I also have a sister in Portland. It’s a great place to visit! The last time we were there I was too much a nervous running newbie to run with my BIL but am looking forward to timing my next visit with a race.
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eleanorhawkins wrote: »Saw this and couldn't help thinking of you guys!
I'm lurking in the background, slowly recovering and chomping at the bit to be able to get going again properly!
This cracked my not-a-runner husband up.5 -
My husband & I went on a group trail run today and had so much fun, it's always worth the drive to the Kettle Moraine trails. This one was a ski trail that can be run on as long as there's no snow so it was pretty well groomed, wide, with rolling hills throughout. We picked the loop that I thought was 5 miles long but I didn't realize the distances were in kilometers so we ended up back at our car at 3 miles
We went back out and ran a different loop so we ended up with 4.6 miles and a good laugh.
1/1 - 3 mile Treadmill run
1/2 - 5 mile Treadmill run
1/4 - 3.1 mile run
1/5 - 3 mile run
1/7 - Bike
1/8 - 3.25 mile run
1/10 - Bike
1/11 - 4.5 mile run
1/12 - 4.6 mile Trail run
26.45 miles so far/Goal 60 miles
Upcoming races:
2/9 - Steve Cullen 8k
3/16 - Lucky Leprechaun 7k
6/9 - Manitowoc Half Marathon14 -
I did it!! Five full miles in the bag! Yipee! The first 3/4 mile felt like torture; I was afraid that I was going to suffer through the entire thing. But, after that, all of a sudden I felt...light and relaxed. It was amazing! The skies were threatening rain, so I wore a rain coat, which left me feeling like I was wearing one of those 90s-style trash bag get-ups, but I didn't even mind. Can't wait to step on the scale in a minute and see how much water weight I lost, though, because I was drenched with sweat by the end, despite the upper 40s temperatures. My average pace was 11:29, with splits of 12:18, 11:42, 11:22, 11:25, and 10:43. For once, I was actually reasonably consistent, if you ignore the first iffy mile and the last mile, when I got a bit excited by how good I was feeling. Lol. I'm tentatively planning a 5k on February 9th, and I'm starting to think that a sub-11 minute/mile pace might be possible for that one now. We'll see.
21.0/45.0 miles for January so far19 -
Today I was a run leader for one of the running groups im a member of, and lead a pace group on a long run. I do it once a month with the group and absolutely love it! It was supposed to be a 13 mile route, but one of the group said she was scared of her marathon training plan for next week because she had to go over a HM distance for the first time, so we all agreed to run on to 13.5 to get over the mental barrier together. She cried when she did it, it was so lovely. I adore run-leading
You’ll love it @Orphia, I have the equivalent qualification from UK Athletics and I love doing it.
January Running Challenge
2nd - 4 miles
5th - 7 miles (0.8WU + 10km race)
6th - 5 miles
7th - 4 miles
8th - 7 miles
10th - 5 miles
11th - 3 miles (Orangetheory)
12th - 13.5 miles
Goal: 48.5/125 miles
Race Calendar
20th January - Windsor Winter HM
10th March - Grizzly 20mile
7th April - Manchester Marathon18 -
greyparks206 wrote: »I did it!! Five full miles in the bag! Yipee! The first 3/4 mile felt like torture; I was afraid that I was going to suffer through the entire thing. But, after that, all of a sudden I felt...light and relaxed. It was amazing! The skies were threatening rain, so I wore a rain coat, which left me feeling like I was wearing one of those 90s-style trash bag get-ups, but I didn't even mind. Can't wait to step on the scale in a minute and see how much water weight I lost, though, because I was drenched with sweat by the end, despite the upper 40s temperatures. My average pace was 11:29, with splits of 12:18, 11:42, 11:22, 11:25, and 10:43. For once, I was actually reasonably consistent, if you ignore the first iffy mile and the last mile, when I got a bit excited by how good I was feeling. Lol. I'm tentatively planning a 5k on February 9th, and I'm starting to think that a sub-11 minute/mile pace might be possible for that one now. We'll see.
21.0/45.0 miles for January so far
Wooo hoo well done! It's such a great feeling.3 -
January 12th: 8.3/25 miles
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1/1: 3
1/3: 2
1/5: 1.5
1/10: 3
1/11: 3
1/12: 3
15.5/40 miles
Another 3 miles this morning before the rain starts. I don’t mind rain, and I don’t mind cold, but I’d rather not have them together.6 -
Jan 2 (3.1mi run) (4.1mi walk)
Jan 6 (3.8mi run) (1.2mi walk)
Jan 7 (1mi run) (.5mi walk)
Jan 8 (3.1mi run) (.5mi walk)
Jan 10 (3.1mi run)
Jan 12 (3.1mi run)
(17.2mi/30mi) (6.3mi walk)
I bought an exercise bike and my husband set it up yesterday and I did an hour on it last night. It definitely got my heart rate up and I was sweating like crazy, but I’m not really sure how much of a workout it was. The resistance I used most of the time was a little less challenge than I wanted, but the next highest was at a point that I could really only push about 5 minutes at a time before having to set it back down. Hopefully it’s hitting different muscles from the running though because that was my main goal with it. I definitely felt it in the tops of my thighs. Today’s run was nice and relaxed, earlier than I would have liked to be out and pre-breakfast, but I needed to get it done and run errands before the snow starts again.11 -
@avidkeo - running on sand is tough. I do it when we take Hobbes the Vizsla to the dog beach and even running on the packed sand is hard. I definitely don't go fast and my feet and calves get really tired. I don't wear running shoes, used to run barefoot there but now I have water (swimming) shoes that have a rubbery bottom to protect from the rocks and shells. I do wish I could do it more often as I think it is great for strengthening my feet, ankles and calves especially.
@greyparks206 - Congratulations! That is an awesome milestone!
@orphia - I think you will be an amazing coach! Congratulations!
@Myfitself101 - be sure to use the foam roller on that cramp area to really work it out!
@7lenny7 - that is a lot of stairs! Great workout!! You are going to be so fast when you get running again!
No run for me today. Hair appointment early and it is pouring rain! (YAY! we need it and the snow in the mountains). I may be back at the gym this next week, or running in the rain as we are supposed to have storms all week. That also means most of the rest of the US to the east of CA will be getting rain and snow in the coming days after it leaves here...9 -
10 easy miles this afternoon. Was a short 'long run'. Last one before marathon. Felt a little rough the first 4 miles, but was trying to find the right fueling intervals. Think I will go with 1/2 GU at 4 miles, then 1/2 every 3 miles. Seemed to work pretty well. Ahhhhhh, one week away!!
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Jan 2 (3.1mi run) (4.1mi walk)
Jan 6 (3.8mi run) (1.2mi walk)
Jan 7 (1mi run) (.5mi walk)
Jan 8 (3.1mi run) (.5mi walk)
Jan 10 (3.1mi run)
Jan 12 (3.1mi run)
(17.2mi/30mi) (6.3mi walk)
I bought an exercise bike and my husband set it up yesterday and I did an hour on it last night. It definitely got my heart rate up and I was sweating like crazy, but I’m not really sure how much of a workout it was. The resistance I used most of the time was a little less challenge than I wanted, but the next highest was at a point that I could really only push about 5 minutes at a time before having to set it back down. Hopefully it’s hitting different muscles from the running though because that was my main goal with it. I definitely felt it in the tops of my thighs. Today’s run was nice and relaxed, earlier than I would have liked to be out and pre-breakfast, but I needed to get it done and run errands before the snow starts again.
I use mine for tabata intervals. It's great when my knee needs a break, the weather is apocalyptic, or I don't have much time. Tabata on stationary bike helped me hang on to my fitness level when I was forced to take a break from running. Do two minutes warm up, crank it to that higher level and pedal all out for twenty seconds, then catch your breath for ten seconds at the lower level. For true tabata you are aiming for 100% effort. Repeat intervals for a total of eight times. Then two minutes cool down. In only eight minutes, you have blasted your cardiovascular system, in a way which raises vo2 max as effectively as much longer sessions of steady state cardio. (Although it doesn't improve endurance, can't have everything!) Done properly you will be begging for mercy long before you finish.
Slower intervals are also great - just embrace the fact that you can't keep it up at that higher setting for more than five minutes, do it for only a couple, then drop the setting down, repeat as desired.5 -
Hi! I can't find my last post, but my small medical issue has resolved and I hit the pavement again today: 5 km in the minus 27 with the windchill sunshine
So that makes me...
15/60 km goal (3 x 5 km runs)11 -
January
2.3
0
2.6
2.85
3.1
3.1
11
2.5
1.9
2.5
4
8.15
Total: 44
Goal: 115
Today was not my day. I didn't want to run so I did the bare minimum. A go-getter I am not.8 -
@rheddmobile - Maximum effort is not very much my style. (I feel that Deadpool is glaring at me from one of my comic books. -nerd joke) I tried a tabata workout before and I wanted to die and was gasping on the floor as soon as it finished. Totally a great workout, but not something I ever want to do again unless zombies are chasing me and it’s do or die. I will try doing some of those lighter intervals though. Maybe I could watch a movie instead of reading because all my effort was going to just pushing the pedals and i couldn’t even hold my book through those parts.7
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1/1 - 0
1/2 - 4
1/3 - 0
1/4 - 4
1/5 - 4
1/6 - 5
1/7 - 0
1/8 - 4
1/9 - 0
1/10 - 3
1/11 - 0
1/12 - 4
28 of 60 miles.
Going to try and catch up on the thread. Work has been so busy I don’t ha e time to breathe.
Congratulations @Orphia or should I say Coach 😀11 -
@eleanorhawkins and @shanaber
Just been. And yeah I didn't really enjoy it. I wore shoes, the phantoms were a good choice in one respect, no sand got into them (very tight weave with high sides). But the camber on the beach was not good, I was feeling it in my problem ankle. I was also little earlier out than I thought I'd be so was a very narrow strip of the hard packed sand. And there was a long stretch of rocks that was almost worse than loose sand! But I did it, and confirmed that running on the beach actually sux, as I suspected and kept telling my hubby (who keeps saying run on the beach). moan moan BUT
What a morning. It was beautiful and calm out there. I took my shoes off after 3k and walked half a km in the surf which was wonderful. This is the beach across the road from my home. Paradise.
Tomorrow is my first day at work and a good test to see how my resolve is. For the next 4 weeks I'm running Mon, wed, Fri and Sat. With strength training at lunch time. Will see. Its a test to see how it works.15 -
Last summer I ran three miles on the beach and while I enjoyed it, it's not something I feel compelled to repeat.
I was barefoot and ended up with incredibly smooth feet.11 -
At the gym today. 95 minutes on the elliptical and 25 on the LateralX. All while listening to a Dean Koontz audio book.
I think 2 hours is the limit for me on cardio machines.
After that I hit the hip abductor and adductor machine until it hurt.
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Got out for a shortish run today. Really had to push myself to go as feeling meh but I went. Can’t say I enjoyed it, but it’s another 3 miles done, slowly but done. Went swimming with the family after and haven’t really warmed up since.
@Avidkeo I love walking on the beach barefoot, especially in the surf, but cannot run on it! It’s winter here, I’m missing the sea. We normally go the south of France in May, gorgeous warm sea, but we can’t go this year and I’m so sad.
Miles this month - 14.58
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