March 2015 Running Challenge
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5/350
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3/1--Rest day
3/2--3.32 miles(treadmill)
3/3--Strength Training
3/4--3.34 miles(treadmill)
3/5--Strength Training
We got a lot of snow last night so I'm working from home. Luckily, I wrote out a strength training routine and had it improved by both of my boot camp instructors. I'm praying it warms up by Saturday so I can at least run or drive to the gym. Thanks to this challenge, I run in the winter time. Normally, I wait until spring. Thanks, Stan!0 -
!9.2 miles completed 51.8 to do.0
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Goal: 40 miles
3/3: 3.06 miles (Treadmill)
3/5: 2.52 miles (Treadmill)
Total: 5.58 miles
Remaining: 34.42 miles0 -
Date Miles today. Miles for March
3/1 6.5 miles - 6.5 <<<< 1.5 w/u plus 8K race
3/2 5 miles - 11.5
3/3 8 miles - 19.5
3/4 8 miles - 27.5 <<< new shoes today (ASICS Gel Noosa Tri 8's)
3/5 6 miles - 33.5 <<< TM intervals (ice covered streets)
3/5 So yesterday it was in the 70's. This morning freezing sleet and overnight rain down in the high 20's and low 30's. Streets are all ice and sleet covered. Huntsville area is shut down again with or Governor calling a state emergency yesterday. So I took advantage of the treadmill and did much needed speedwork. I did have to hit pause to catch my breath right in the middle of the faster intervals for like 10 seconds. So I am still working with pacing and proper interval distance. This was a first try at this.
All at 1% incline
2 mile warm up at 6.5 mph
1/2 mi @ 9.2 mph
1/2 mi @ 5.5 mph
1/2 mi @ 9.0 mph
1/2 mi @ 5.5 mph
1/2 mi @ 8.5 mph
1/2 mi @ 5.5 mph
1/2 mi @ 8.0 mph
1/2 mi @ 5.5 mph
Total: 53:50, 6.7 avg speed, 8:58 avg pace, 6 miles
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@autumnblade75 I was so excited to see you running again, now I'm sad that it was too soon. Don't worry you're getting stronger every day!
Yeah, I was pretty excited to run, again, too. I would have liked to do more, and my ankle was up to it, until the next day - when I woke myself up stretching... Stupid ankle. It feels pretty good right now, too - but I'm waiting for 100% this time. Damnit.
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A few days late but I'll sign up for this.
Goal: 130 miles
1/3 - 0
2/3 - 5
3/3 - 0
4/3 - 0
5/3 - 10
need to get at least another 25 miles in before the end of the week.
Total: 15 miles
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Going for 50 again this month. Weather should start warming up so I think I can make it this time.
1 March – Rest
2 March – P90X3/push up, sit up circuit
3 March – 3.07 miles (ice, snow)
4 March – Push up, sit up circuit0 -
01-Mar - Rest
02-Mar - 3.16 run
03-Mar - 2.17 run, 2.18 walk
04-Mar - 2.59 run
05-Mar - 2.16 run, 2.11 walk
14.4 this week. Hernia surgery tomorrow, so not much for a week or so, then ramp it back up for the rest of the month....
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i think im losing a toenail but the nice thing is the blister under it popped
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Attempted a tempo run, but it ended up being more fartlek style.
5 min warm up = 6.0 treadmill (10 min/mile)
6 X 5 minutes = 7.3 - 7.5 treadmill (8:05 - 8:12ish min/mile)
5 min cool down = 6.0 treadmill (10 min/mile)
Walked about 15 minutes as well, cooled down with 15 minutes of much needed stretching.
Total miles today: 5 (not including walking)
Total miles for March to-date: 32
No particular mileage goal this month - working towards a sub 25 minute 5k and then will launch into HM training (it will be my 6th).
Tomorrow's a rest day - I need it! Happy running everyone.0 -
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In for 130. Not gonna invest the time in creating the ticker, but I'll update every Monday. Starting out with 19.5 miles so far.0
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Date Miles today. Miles for March
3/1 6.5 miles - 6.5 <<<< 1.5 w/u plus 8K race
3/2 5 miles - 11.5
3/3 8 miles - 19.5
3/4 8 miles - 27.5 <<< new shoes today (ASICS Gel Noosa Tri 8's)
3/5 6 miles - 33.5 <<< TM intervals (ice covered streets)
3/5 So yesterday it was in the 70's. This morning freezing sleet and overnight rain down in the high 20's and low 30's. Streets are all ice and sleet covered. Huntsville area is shut down again with or Governor calling a state emergency yesterday. So I took advantage of the treadmill and did much needed speedwork. I did have to hit pause to catch my breath right in the middle of the faster intervals for like 10 seconds. So I am still working with pacing and proper interval distance. This was a first try at this.
All at 1% incline
2 mile warm up at 6.5 mph
1/2 mi @ 9.2 mph
1/2 mi @ 5.5 mph
1/2 mi @ 9.0 mph
1/2 mi @ 5.5 mph
1/2 mi @ 8.5 mph
1/2 mi @ 5.5 mph
1/2 mi @ 8.0 mph
1/2 mi @ 5.5 mph
Total: 53:50, 6.7 avg speed, 8:58 avg pace, 6 miles
Your 1/2mi (800M) should be around 10K pace, 1/4mi (400M) around 5K pace. There's also your odd ones like 200M (mile pace), 600M (5K or 10K), 1000M (10K/HM), and 1600M (HM pace).
This handy Daniels table has all the paces you could ever want so you can nail your workouts with accuracy and get the intended benefits
Daniels tables (Excel worksheet)0 -
01- rest sick
02- rest still sick
03- 3.6 miles TM
04- 3.74 miles TM
05- 3.84 miles TM
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