January 2019 Monthly Running Challenge
Replies
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Slept 10 hours last night. Oh how I needed that. Walked 4.22 miles with the dogs, then took an hour nap. What a great morning.
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January Running Totals (miles)
1/1 – 10.09 warmup + 7.5 mile race
1/2 – 6.28 easy w/fast finish
1/3 – 6.76 warmup, intervals, cool down
1/4 – rest day
1/5 – 16.65 warmup, Winter Warrior Half
1/6 – 8.09 easy
1/7 – rest day
1/8 – 8.64 warmup, speed work, cool down
1/9 – 11.08 easy
1/10 – 8.25 warmup, speed work, cool down
1/11 – rest day
1/12 – 15.94 warmup, 5 mile race, post-race easy run
January running total to date – 91.78
Nominal January mileage goal: 200 miles
Real Goals: Train well toward Boston. Work the January races into the training plan smoothly. Remain uninjured, even if it means cutting back on planned mileage or races.
Today's notes – Forecast for gun time was upper teens with minimal wind. What I got, according to Garmin, was 21° F (-6° C) and 3 mph N wind. Sure felt like a W wind, though.
Got to the race site early to execute my plan: Run a course preview as a warmup, run the race, run the course in reverse later to get my planned 15 miles in. Wore 2 long sleeve tech shirts and the Syracuse Half jacket for the warmup. That was okay, but it was clear that, given minimal wind, it would be too warm for the race. So I swapped the jacket out for a lighter weight jacket I'd brought. Saw spots of packed snow, ice, and slush on the course that I needed to be aware of; but they were not so common that I couldn't run in road shoes. So the trail shoes I had brought remained in the car.
Freezeroo #3 is not a key race, but I did want to win my age group. The closest competition is a guy who just aged up. I don't have to run a killer time to beat him, but I can't just assume that running a 7 minute mile will get the job done. So the plan was to run the race at threshold level of effort, target 6:40 per mile on roads. Hold that for 5 miles, win the age group, don't kill myself.
After the first mile, there were 6 runners in front of me. 2 more passed me before the 2 mile mark. After that, I traded places with one of them a couple times, ending ahead of him; and one other guy passed me. I sometimes finish ahead of that guy, but today he was having a better day than I was. After that, I only noticed passing early start runners; so I assumed I was in 9th place. From mile 2 to mile 3, from time to time I would hear footsteps behind me. That stopped with the minor hill leading up to the 3 mile mark; apparently whoever was making those footsteps thought a long gentle incline was a reason to slow down.
Ran mile 4 to maintain my pace. At the mile 4 marker, it's gut check time: Do I pick it up, or just try to maintain? My gut said No Way to picking it up, so I maintained a steady pace up the last little hill on the course, actually more of an overpass; then I put a bit more effort into the down side, because that's the kind of terrain where people pass me. No one did. After the next to last turn, when it was a straight stretch to the last turn, I picked it up to interval level of effort. Make the last turn, give it what I have for a finish line kick. It was enough to hold my place, not enough to catch the guy ahead of me.
Garmin had my less than perfect tangents come out ot 5.07 miles. Garmin splits were 6:26, 6:36, 6:34, 6:38, 6:31, and a 6:04 pace for the tag end that was all the finish line kick. Official time was 33:10.4xx. 6:32 per mile average per Garmin, 6:38 per mile average on race distance. Close enough to a 6:40 target.
Turned out I was 8th overall (of 151) instead of 9th. There was one guy who had a problem with his shoe in mile 3; when I passed him, I thought he was an early start. In hindsight, he was probably the regular start runner that I didn't notice passing in real time. Finished first in my age group, and I now comfortably lead the age group for the series with 3 of 6 races in the books. Scoring is best 4, but it's complex. If I skip 2 races, it's theoretically possible for the next guy to outscore me in his best 4. So Plan A is to run all 6 races, win the age group in all 6, and moot the calculation of points.
Had hot soup, half a bagel, half a banana, and some nice conversation with other runners after the race. Then I went out to run the course in reverse. It was quite pleasant. Only thing was, for both the warmup and the post-race run I started before the start line and had to run past the finish line some distance to get back to the shelter or my car, as the case may be. So it added up closer to 16 miles than 15. Oh, well. Target mileage for the week was 51 miles; 52 won't be enough to hurt me.
2019 Races:
January 1, 2019 Freezeroo #2 (Resolution Run 7.5 mile) (Mendon, NY) finished in 50:55
January 5, 2019 Winter Warrior Half Marathon (Gates, NY) finished in 1:30:48
January 12, 2019 Freezeroo #3 (Pineway Ponds 5 Mile) (Spencerport, NY) finished in 33:10
January 26, 2019 Freezeroo #4 (Hearnish 5 mile) (Victor, NY)
February 2, 2019 USATF XC Championship, Masters 8K (Tallahassee, FL)
February 9, 2019 Freezeroo #5 (Tom Brannon 8 mile) (Greece, NY)
February 23, 2019 Freezeroo #6 (White House Challenge 4.4 mile) (Webster, NY)
April 15, 2019 Boston Marathon (Hopkinton, MA to Boston, MA)14 -
@polskagirl01 Sounds like a nice spot to run. Glad you had fun at your race!
We don’t have a lot of trails near here so short of driving an hour or so to a race, it’s road for me. I signed up for a couple of trail races this year mostly as a way to get me out to a trail. Seems fun. We’ll see, I guess.2 -
Kimtrooper wrote: »Another 5km park run today and it sucked. Hot windy and dusty and I reminded myself to just do the distance. So I did a run/walk/run and felt better for it. Still beaten by older runners but at least I passed the guy with a walking stick 👍
January challenge 50km
26/50 in the turtle bank 🏃🏼♀️🐢
Hey that guy with the walking stick was me,lol
ETA: Congrats @Orphia on the certification!
@greyparks206 YAY! Knew you had it in you!
@louubelle16 WTG! The 15 mile mark is my next hurdle to cross.
And for me 1.9 miles of intervals with warmup and cool down this morning, bringin monthly total to 59.6 miles and 12 days on the run.6 -
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.
CONGRATS!!!1 -
louubelle16 wrote: »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.
AWESOME!!!2 -
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
W00T!!! CONGRATS!!!1 -
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.
Bike riding CAN hinder your running if you do not keep running at the same time you are you using the bike - or do a special exercise to help.
So this happened to me when I ran in HS. What happens when you bike is there is a tiny muscle behind your knee that is only used to move the leg the last degree or so of movement. This muscle DOES NOT get used when you bike So the rest of your legs get strong, but that muscle atrophies.
If you keep running, it is not a problem cause running uses that muscle and it will keep up fine.
If you do not, then you will want to do an exercise that will target that muscle. Sit on a chair and raise your leg, all the way so that you use that muscle, like this:
Do each leg obviously. Using a resistance band, or other weight would be best.4 -
1/01/2019 - 10.5 miles
1/02/2019 - 10.5 miles
1/03/2019 - 5 miles @ 7mph w/ 5% incline
1/04/2019 - Planned Rest day
1/05/2019 - 15 miles
1/06/2019 - 0KM
1/07/2019 - 0KM
1/08/2019 - 8 miles
1/09/2019 - 9.4 miles
1/10/2019 - 6.5mph for 1 hour @ 5% grade
1/11/2019 - 0KM
1/12/2019 - 10 miles
Upcoming Races
Steel Challange 5k - May 2019
Pittsburgh Marathon - May 2019
Glacier Ridge 50k Trail Race - May 2019
2021 - Disney World Dopey! (if can raise funds)
2019 GOAL: Knock a full hour off my 50k time at Glacier Ridge.4 -
@PastorVincent Thank you for that. I don’t plan to stop running, but I will have to take a steep cutback in February through March (as in maybe I will be able to run once a week if I’m lucky) so I’ll use it then to minimize muscle atrophy.2
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We're down a teacher at the daycare where I sub, so I have been working everyday this year, so far. I have managed to figure out how to consistently find time for exercise, but that has meant NOT keeping up on this thread. I did sit down today, as I wasn't feeling the best, and skimmed through most of what I had missed. Congratulations to all for making a great start to the new year!
So far, I have managed to keep up with my plan and have walked 5 days and run (walk/run) 5 days. I did have a mile that was under 13 minutes, so I was excited about that. Slow for most, but my best in a while.
I'm going to try to keep up a little better and add comments when appropriate. Keep up the good work.16 -
Date :::: Miles :::: Cumulative
01/01/19 :::: 4.0 :::: 4.0
01/02/19 :::: 5.3 :::: 9.3
01/03/19 :::: 0.0 :::: 9.3
01/04/19 :::: 3.6 :::: 12.9
01/05/19 :::: 10.4 :::: 23.3
01/06/19 :::: 4.3 :::: 27.6
01/07/19 :::: 3.4 :::: 31.0
01/08/19 :::: 3.2 :::: 34.1
01/09/19 :::: 3.8 :::: 37.9
01/10/19 :::: 0.0 :::: 37.9
01/11/19 :::: 7.7 :::: 45.6
01/12/19 :::: 2.0 :::: 47.6/ 120 mile goal
Well, the Spartan workout this morning was certainly intense, but not very exciting. I was hoping for some more direct application to the actual obstacles and tips on them. But there were probably 150 people there so probably not a manageable thing. Instead we did a ton of push-ups, squats, lunges, and of course the dreaded burpees. For everything he showed 3 different levels for beginners to elites to do - and I pretty much had to stick to the beginner level for everything in order to make it through. Part of it we had a partner and one would do 10 reps of something like push-ups while the other had to do jumping jacks until you were finished, and then you switch. The one kind of fun thing was a team relay race where we had to bear crawl across to pick up a little prize and then crab walk back with it as fast as you could. A couple of pieces of advice I got from other experienced Spartan racers were to work on pull-ups and upper body strength and to get comfortable with burpees (you are supposed to do 30 burpees if you can't do an obstacle).
After that 90 minute workout I was exhausted so went home for lunch and a nap, then took the dog for long and much-needed walk (poor thing has been so neglected this week). Later I had packet pickup for the 5k tomorrow so I also stopped at the gym to do a bare minimum run so I could log something for today. Then I soaked in the whirlpool for a few minutes hoping to convince my muscles that they don't need to be all angry tomorrow. Oh and did day 11 of the yoga challenge which was fortunately not a super intense one.9 -
@PastorVincent Thank you for that. I don’t plan to stop running, but I will have to take a steep cutback in February through March (as in maybe I will be able to run once a week if I’m lucky) so I’ll use it then to minimize muscle atrophy.
It only took me like a week or two to get it back when it happened to me, but I was MUCH MUCH younger 1 -
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 gave up running for a time due to injury and cycled for 3 seasons. Once I returned to running I noticed I had gained cardiovascular endurance. I don’t remember muscle being weaker or stronger. Currently I bike to help with my running form. If I don’t cycle, I have muscles that quit firing. But that’s me, I have issues. It may or may not spill over into your training as much as it does mine, or maybe it will even more so. I think it’s a good idea. I hate exercise, getting winded....
of course, you may have to do more to burn the calories you get from running, but cross training is a good thing.
———————————————
On that note I have a question someone may or may not have the answer too regarding CV endurance. My iron/ RBC is top notch, no idea why but it has moved away from “fine” to “nice”. I don’t know the numbers, you nerds... the hematocrit is ~80 from 40, maybe. I can’t promise that’s the right iron parameter.... (the one they use to discern anemia). Any way, BW is good.
Can I increase my CV endurance by using a high altitude mask? Or how can I give myself that push to gain CV endurance? It’s cold, and I thought nows the time (for me) to focus on it. I know summer running helps, but man does it “suck”. I might be able to make it suck less if I change tactics now, what do I do to increase CV endurance?
ETA google says Yasso 800’s. I’ll try it.3 -
I'm getting ready to volunteer at a local winter ultramarathon race tonight. It's 40 miles and you can run, bike or ski. My shift is 4am to 1130 am.
As I get ready it occurs to me... I've forgotten how to dress for winter when I'll be standing still. I guess I'll bring twice as much as I think I'll need and store the extra in my truck.
My job is to help at the finish line and to help pack up when it's over.14 -
I'm getting ready to volunteer at a local winter ultramarathon race tonight. It's 40 miles and you can run, bike or ski. My shift is 4am to 1130 am.
As I get ready it occurs to me... I've forgotten how to dress for winter when I'll be standing still. I guess I'll bring twice as much as I think I'll need and store the extra in my truck.
My job is to help at the finish line and to help pack up when it's over.
And guess who else will be there... @MNLittleFinn
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I'm getting ready to volunteer at a local winter ultramarathon race tonight. It's 40 miles and you can run, bike or ski. My shift is 4am to 1130 am.
As I get ready it occurs to me... I've forgotten how to dress for winter when I'll be standing still. I guess I'll bring twice as much as I think I'll need and store the extra in my truck.
My job is to help at the finish line and to help pack up when it's over.
Sounds like a great time to bring fire...2 -
I have a group gear question. Rain jacket suggestions? From the inexpensive to the wahooo, let me hear 'em.0
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workaholic_nurse wrote: »I have a group gear question. Rain jacket suggestions? From the inexpensive to the wahooo, let me hear 'em.
How much do you sweat? I don't bother with a rain jacket because I'd get just as wet from my sweat. I do wear a Patagonia Houdini from time to time if it's a downpour but it only delays the inevitable.1 -
Another one down!
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workaholic_nurse wrote: »I have a group gear question. Rain jacket suggestions? From the inexpensive to the wahooo, let me hear 'em.
How much do you sweat? I don't bother with a rain jacket because I'd get just as wet from my sweat. I do wear a Patagonia Houdini from time to time if it's a downpour but it only delays the inevitable.
This. I just run in the rain. I have run in thunderstorms and drizzle. Neither gets me any wetter then running in heat and humidity.
I would say IN GENERAL you do not want to wear rain gear because it does not breath and that can really increase how overheated you get AND increase chaffing.6 -
Recovery run was on the books this morning. Up early for 8 miles, then coffee and eggs before a quick shower and then off to work (busy, busy!). It's currently snowing and I am hoping that my visiting friend and I can go trail running tomorrow even with the snow showers, but who knows because Virginia/DC drivers cannot snow-drive. Fingers crossed that trails are in the cards for us tomorrow!
January runs:
(12/31: NYE 4 mile race
)
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
January total miles: 80
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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)
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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.
@Orphia That's awesome!! Congrats! You'll make an amazing (and totally official) run leader!5 -
kristinegift wrote: »Recovery run was on the books this morning. Up early for 8 miles, then coffee and eggs before a quick shower and then off to work (busy, busy!). It's currently snowing and I am hoping that my visiting friend and I can go trail running tomorrow even with the snow showers, but who knows because Virginia/DC drivers cannot snow-drive. Fingers crossed that trails are in the cards for us tomorrow!
January runs:
(12/31: NYE 4 mile race )
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
January total miles: 80
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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)
That is so mind-numbingly true that I could scream over it every year - but to be fair, I think a lot of the blame falls on the fact that so many people move here from different places. Military personnel formally stationed in Arizona know zip about snow driving, just as an example. I just stay home and leave the roads to the plows.
I’m not even going to TRY to run tomorrow because some people will put down ice preventer and it’ll refreeze overnight into a sheet of ice instead of snow. There were already some refreeze slicks I had to avoid when I went this morning. I would like to run while the snow is falling, but not so much in the aftermath!6 -
@Elise4270 yeah I have no doubt I’ll have to work longer to burn the same calories on a stationary bike, and I’ve grown to like how quickly I can earn some extra calories with running. I’ve been allowing myself 100 calories for each mile I run and 50 for walking miles (which has kept me pretty well on track with a pound weekly loss) so I can get 300 in just over a half hour of running, which is fab because I like to snack. 🤣 I only gave myself 200 for the whole hour I did last night on the bike because it didn’t feel nearly the intensity as carrying my whole self around for miles on end.3
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I can't vouch for the men's version but this jacket is one of my favorite things:workaholic_nurse wrote: »I have a group gear question. Rain jacket suggestions? From the inexpensive to the wahooo, let me hear 'em.
https://www.decathlon.com/products/womens-running-jacket-kalenji-kiprun-evolutiv?adept-product=womens-running-jacket-kalenji-kiprun-evolutiv&adept_product_id=womens-running-jacket-kalenji-kiprun-evolutiv&source=search
It has zippered vents, which mostly solve the problem of sweat collecting on the inside. It's loose enough to allow multiple layers underneath which allow it to work from chilly to cold, and it has built in optional buff, flip mittens, and a watch window!2 -
Jan 01 – 10.8 km inc parkrun 29:23
Jan 05 – 05.0 km parkrun 29:08
Jan 07 – 13.0 km
Jan 09 – 12.0 km
Jan 11 – 01.0 km cut short due to hayfever tight throat
Jan 12 – 05.0 km parkrun 29:36
Jan 13 – 15.0 km
Lovely 15 km run. Feeling happy after yesterday's coaching course, and it being a beautiful morning.
Thanks all for the supportive and kind comments! xxoolouubelle16 wrote: »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.
@louubelle16
Thank you!
Wow, what a lovely thing you're doing. Thanks for telling me that.
I did the course to help with the load on our President/Coach, and because I really want to lead Couch to 5K runs for beginners.
C25K was how I started running, and it would mean a lot to me to get others started on such a great program that has helped so many others.14 -
rheddmobile wrote: »
I can't vouch for the men's version but this jacket is one of my favorite things:workaholic_nurse wrote: »I have a group gear question. Rain jacket suggestions? From the inexpensive to the wahooo, let me hear 'em.
https://www.decathlon.com/products/womens-running-jacket-kalenji-kiprun-evolutiv?adept-product=womens-running-jacket-kalenji-kiprun-evolutiv&adept_product_id=womens-running-jacket-kalenji-kiprun-evolutiv&source=search
It has zippered vents, which mostly solve the problem of sweat collecting on the inside. It's loose enough to allow multiple layers underneath which allow it to work from chilly to cold, and it has built in optional buff, flip mittens, and a watch window!
That looks awesome! I have officially added it to my list of gear I need. I actually don’t have much cold weather or rain gear, so it looks like a versatile addition.
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11 km up hill route - Manzer Ave. My Legs were tired and it was a tough slog because of that.
Realized that the reason is Friday Night Curling Club - every time we are short a player I have to work much harder sweeping and the Push leg gets a good workout. I had planned on a complete loop extending out past 14km but I knew by 3 km that it wasn't a good idea. The last 2 times I struggled were both after curling club. Good thing we only have 7 games left in the season.
8 -
01 - 4
02 - 1.25
03 - 4.25, slow, but it was one of those runs that just felt good.
04 - 2
05 - 4.5, plus a five minute plank today & two hours of roller skating
06 - 1.75, five and a half minute plank, day three on squat challenge
07 - 2.25, six minute plank & day 4 of a 25 day squat challenge (25 squats)
08 - 3.75, almost didn't run because it's so cold and windy, thankfully my dog guilted me into running with her sweet puppy dog eyes. I had a great run, felt strong and healthy.
09 - 2
10 - 3
11 - 2
12 - 1.5, tomorrow I get run to do my first trail run of the year! ♥️♥️♥️
January Total: 32.25 miles
January Goal: 60 miles
Upcoming Races:
Rhody Run 12k (5/19)5
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