The February 2016 Running Challenge
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1-personal training episode. so sore
2-nothing, not feeling well
3-slept in. still not feeling great
4-see above, and then transmission cracked
5-car hunting
6-car hunting
7-4.75 miles. I added hills to my treadmill work out. oh the suck
8-nothing
9-i was on the way to the gym. because it was icy i didn't want to run outside. so icy, i hit a parked jeep with my 2 day all new to me car.
no gym for me
10-yoga tonight. a little sore from the accident, but i'm really concerned about the race this weekend. I've not been able to train like I'd like to due to flares and accidents. I'm not sure how I'll do
11-no run. fell asleep by 7pm
12-slept like a rock thru my alarms
13-8k race day. freezing 1F. but i did get a PB and after not finding any particularly friendly people, i did find a few to chat and run with.
15-went to the gym and did a 10k virtual run. it was hard physically but I was proud I did it
16-rest
17-yoga tonight
18-wayward ice chunk took out rental's bumper, went back to insurance and got another car and filed a claim. sigh, no time for run today.
RACES:
Jan 16-Frosty 5k-33:43:123 (gun time-don't have chip time)
Feb 13-Steve Cullen Run 8k chip time: 53:37
Feb 15 Puppy Love Virtual Run 10k runkeeper time: 1:13:20
?Mar 14-Great Pi Run?
?Jun 11-Rock n Sole 5 or 8k? honeymoon might interfere
June 19th through Sunday, July 10th SHE Power Virtual Half
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WhatMeRunning wrote: »
I am only answering based on my own experiences, gathering data and building my own training plans from there._nikkiwolf_ wrote: »Has anyone ever done a vVO2max test?
There is a running workshop at a hospital in my area in two weeks where you can do one for free. Only catch: you can't sign up online, you have to register in place. I'd have to get up at 6am on Saturday to get there in time, and I'll have to get up early on Sunday as well (in that case, for a ~5k race). That'd be really tough, because I love sleeping in on the weekend ;-)
Would having that number be of any use to me, or can I get the same planning benefits by planning my training following the Jack Daniels HR math?
Quoting this because I'd like to see an answer to this interesting question.
I have not done this myself simply because I see no benefit other than knowing exactly what the number is. Additionally, your VO2Max can change as your fitness level changes, so that number is temporary.
Training at (or near) VO2Max is the best way to improve form and build muscles for running strength. Now, what I find interesting about training at or near VO2Max is that you are essentially doing your maximum effort. So, I'm not sure what benefit knowing what one's VO2Max is if all they have to do is go at maximum effort to get those training benefits.
I am sure there are excellent reasons to know it however, otherwise people would not do these tests.
ETA - I do not have any training runs where I run at maximum effort. I do have some speedwork intervals where I am running at a high effort, above my lactate threshold, closes to my VO2Max than any other workout. But these distances vary from 400m to 1600m and I run at a different effort for each one. The highest effort being 400m which is possibly near VO2Max. But at the same time I am still overweight and building strength, so I am not sure I am pushing myself at true maximum effort. I am trying not to injure myself too. But I am also pushing myself. I am sure I could put in some extra effort, but only with added injury risk.
^^^^ This is a very smart response.
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i've been swooped down on by geese but this guy wanted his picture taken.
goose
these guys wanted food and came up and nudged me for it
PicsArt_1410141469674 0 -
Date Miles today. Miles for February
2/1 7.55 miles - 7.55
2/2 7.4 miles - 14.95
2/3 4.5 miles - 19.45
2/4 7 miles - 26.45
2/5 REST DAY
2/6 16 miles - 42.45
2/7 REST DAY
2/8 10.5 miles - 52.95
2/9 7.5 miles - 60.45
2/9 3.2 miles - 63.65
2/10 6.4 miles - 70.05
2/11 7.5 miles - 77.55
2/12 6.3 miles - 83.85
2/12 3.3 miles - 87.15 <<< Daily double
2/13 16 miles - 103.15
2/14 REST DAY Happy Valentines Day
2/15 8.1 miles - 111.25 << First run of 2 today
2/15 4 miles - 115.25 << Second run of the day. I hate cold rain.
2/16 10 miles - 125.25
2/17 5 miles - 130.25
2/18 11 miles - 141.25
Upcoming races:
UAH Spring Road Race 8K - 3/6
Oak Barrel HM - 4/2
Bridge Street HM - 4/10
Cotton Row Run 10K - 5/30
Firecracker Chase 10.2 miler - 6/25
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@kristinegift - I'm not fond of geese, but the discussion here puts more reason behind that than my personal experience. We have a lot of Canada geese locally, but I don't typically run where there are large crowds of them. Typically, they get out of the way when I get to within a few meters; but perhaps I run fast enough to appear dangerous. I ran into one with my car once; I was tired of them crossing the road at pace of 60 minutes to the mile, and just crawled forward slow enough that they could move; and the stupid goose let me hit him. I wish they'd harvest the Canada geese to roast and supply food for homeless shelters. White-tail deer, too. (I understand they actually do that with deer in Iowa.)
@rohanivan - For a beginning runner, a day off before your first 5K might be wise. As you continue running, you'll get a better feel for how your body reacts and whether you really need that day off; but why take a chance the first time? Blast from the past - I think I took a day off before my first 5K, but I was only running 4 days a week then and had lots of days off. IIRC, I saw some people warming up and mindlessly imitated them for what now seems like ridiculously short distances, maybe only 200 meters or so. These days, I consider myself a distance runner and my warmup for a 5K is a preview of the entire course if I have access to the route. Of course, I'm a bit better conditioned now than I was for my first 5K. Things do change as you keep running at get better conditioned.
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February Running Totals (miles)
[1/31 – 14.01 easy with hills]
2/1 – 6.08 easy + 4 strides
2/2 – 9.73 warm up, speed work, cool down
2/3 – 6.30 group run
2/4 – 11.04 long speed work
2/5 – scheduled rest day
2/6 – 15.00 long speed work
Weekly total 62.16 vs. target 62
2/7 – 11.35 easy 1.5 hour
2/8 – 5.96 easy + 4 strides
2/9 – 11.08 warm up, speed work, cool down
2/10 – 6.01 easy
2/11 – 11.75 warm up, speed work, cool down
2/12 – scheduled rest day
2/13 – 22 on inside track
Weekly total 68.15 vs. target 68
2/14 – 12.64 easy 100 minutes
2/15 – 6.06 easy
2/16 – unplanned rest day – Winter Storm Olympia
2/17 – 9.53 long speed work
February total to date – 144.54
Goal – 62 or 68 miles per week, per training plan
Expected February total - 262 to 265 miles
Today's notes – I missed Tuesday's speed work due to snow, and the idea was to run Tuesday's assignment on the indoor track Wednesday evening. There is no club meeting on Wednesday, and travel is a little less convenient because it's a work at the office day, but it seemed reasonable.
The parking lot I usually use was closed for an event. I drove all the way around campus to an alternate lot I'd never used, and didn't have a clear idea where I was. I turned the wrong direction and lost 20 or 30 minutes walking around campus in the dark figuring out where I was going. Finally found the correct side of the building, and of course the event forced me onto the less desirable upper track, about an hour later than I would have started on a normal Tuesday.
The assignment was 2 miles at E pace; 2 x (2 miles at T pace, with 2 minutes recovery); 2 x (400 at R pace, with 200 recovery); and 3 miles at E pace. I estimated this to 10.5 miles. I remembered to turn off GPS for using the upper track this time. I failed to remember the workout properly while I was running it. I confused it with another week's workout and took 3 minutes recovery between the T intervals; then I totally spaced off the R intervals. I noticed this when I got done and the watch estimated 9.53 miles from my cadence. Usually it's closer than that, what happened? Oh yeah. I didn't run the assignment accurately.
I was a bit bummed by simply spacing off the fast work. I could understand feeling intimidated by R pace after getting tired out by a long stretch of T. I could understand finding that I couldn't hold R pace at the end of a tough workout. But space it off? I must be really off my game, mentally.
Got to thinking, and maybe it wasn't such a bad thing to do an easier workout than was assigned. I've got long speed work again this evening, without an easy day between the last workout and today's. Perhaps toning down Tuesday's workout because I didn't do it till Wednesday would have been a reasonable plan; but it bothers me that it was a memory failure rather than a plan.
Looking forward, I'll have a bit more adjusting to do this week because of Tuesday's snow day. But I think the adjustments are manageable, if I can get my head in the game.
Upcoming races:
March 12, 2016 Johnny's Runnin' of the Green 5 mile (Rochester, NY)
March 26, 2016 Spring Forward Distance Run 15K (Mendon, NY)
April 18, 2016 Boston Marathon (Hopkinton, MA)
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OMG the geese stories are too much. Having grown up on a lake I can agree they are Satan. Both geese and swans will bite you to death if given the chance. @mobycarp I've done the "give them a push" when they are crossing the street here in our office park. People stop and wait for them to cross, seriously? I worked in one place that had hundreds that would come to the lawn every day and they would get nasty and poop on everything. I finally called a friend who had border collies and he would bring them out every day for a week and sure enough "all gone" and they never came back.0
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I've had a good week adding in more running days at easy pace, finishing 5 consecutive days running and feeling great. Tomorrow is a scheduled rest day. I really feel like I could do an easy run tomorrow before Saturday's long run, but I'm not going to do it. Repeating this next week with a slight mileage increase will be the real test.
2/1 - 4 miles
2/2 - 4.3 miles
2/4 - 4 miles
2/6 - 11.1 miles
2/8 - 9.5 miles
2/10 - 4.5 miles
2/12 - 5.3 miles
2/14 - 9.2 miles
2/15 - 4 miles
2/16 - 4 miles
2/17 - 4.3 miles
2/18 - 4 miles
68.2 of 100 miles
Upcoming races:
4/9 - Rock the Parkway half marathon (Kansas City, MO)
4/16 - Garmin Wickedly Fast half marathon (Olathe, KS)
4/23 - Race for Hope half marathon (North Kansas City, MO)
5/1 - Buffalo Bell Stampede half marathon (Leavenworth, KS)
5/14 - Running with the Cows half marathon (Bucyrus, KS)
6/2 - Hospital Hill 5k 7pm PRE-RUN (Kansas City, MO)
6/3 - Hospital Hill half marathon 7am RE-RUN (Kansas City, MO)
10/15 - Kansas City Marathon 26.2 (Kansas City, MO)
11/6 - Kansas half marathon (Lawrence, KS)
11/13 - Gobbler Grind half marathon (Overland Park, KS)
11/20 - Pilgrim Pacer half marathon (Lenexa, KS)0 -
@MobyCarp As an Iowan I can't say if we do give deer to shelters/kitchens but we (and by we, I mean hunters and not me bc I don't go hunting) do use hunting season as pest control, or else we'd be overrun by deer!
@WhatMeRunning That's some consistent mileage there! Very nice! I've run 3 days/5 runs in a row this week and it's too much, lol. I love those two rest days I have in my schedule. I live for them!0 -
Love the geese stories! We have tons of them around here (I live in a neighborhood called "The Ponds", but you could call it "Inch deep in Goose Poo"). They are truly mean, especially during mating/baby season. I'm pretty sure the person who posited that dinosaurs are the ancestors of birds must have been very familiar with Tyrannosaurus Goose.
1/31 Rest
2/1 6.25 @ 12.00 on the treadmill
2/2 3.5 (3 @ 11:50 and .5 walking) and strength training
2/3 Rest day
2/4 10.25 @ 11:46 on the treadmill.
2/5 Planned rest day--taking my daughter on her first college visit!
2/6 5 @ 10:35 on the treadmill
(25/25 for the week)
2/7 Rest
2/8 5 @ 11:23 on the treadmill. Knees were giving me a little trouble at the beginning but warmed up ok.
2/9 3.25 @ 10:46 on the treadmill and strength training
2/10 11 @ 12:00 on the treadmill. Dear goodness golly that was awful.
2/11 Rest
2/12 6.25 @ 11:23 on the treadmill.
2/13 Rest
(25.5/25 for the week)
2/14 No race day. It was 7 degrees with a wind chill that made it feel like -5. I just couldn't do it. Last time I ran in temps like that I had painful lungs for days after, and I don't want to risk being ill or hurting next Sunday.
2/15 5 @ 12 ish on the treadmill-saurus in my basement since we're having another stinking snow day
2/16 5 @ 12 ish on the treadmill at home. My legs/ankles/whatever are not feeling great today
2/17 5 @ 11 on the treadmill at the gym and strength training.
2/18 5 @ 10:45 on the treadmill at the gym
2/19 "Resting" at the Magic Kingdom (might try for a short evening run, but not counting on it)
2/20 "Resting" at Epcot
(20/20 for the week)
Upcoming Races:
Feb. 21 Disney Princess Half Marathon, Orlando, FL
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2/01: 3 miles, easy, 8:36 pace + 45 min x-training + core
2/02: 5 miles, tempo, 8:22 pace + 40 min x-training
2/03: 5 miles, speedwork (4x800m at 5K pace) + 45 min strength training + core
2/04: Off, 45 min x-training
2/05: 4 miles, easy, 8:40 pace
2/06: 5 miles, 3 miles at race pace (averaged 7:43) with warm up/cool down + 55 min strength training + core
2/07: 8 miles, long and easy, 8:39 pace
2/08: 3 miles, easy, 8:40 pace + 45 min x-training + core
2/09: 5 miles, speedwork, (6x2 minutes at 5K pace with 2 minutes recovery jog between)
2/10: 4 miles, easy, 8:54 pace + 45 min strength training + core
2/11: 1 mile, quick, 6:52 pace + 45 min x-training
2/12: 5 miles, easy, 8:45 pace
2/13: 5 miles, speedwork (1 mile/800m/2x400m at 5K pace) + 55 min strength training
2/14: 9 miles, long and easy, 8:34 pace
2/15: 3.5 miles, easy, 8:46 pace + 25 min x-training
2/16: 5 miles, tempo, 8:11 pace
2/17: 6 miles, super easy, 8:57 pace + 45 min x-training + core
2/18: 5.5 miles, speedwork (5x800m at 5K pace) + 50 min strength training + core
Total: 83.91 miles
Recap:
Today’s run was some nice interval work. Sadly the outdoor track near my house is still covered in snow, so I had to take this workout inside to the treadmill. 1 mile warm up (9:00); 5x800m @ 5k pace (7:00) with 400m easy between; 1 mile cool down (9:10). Followed by 50 minutes of strength training (primarily lower body). My legs are really tired and it feels sooo good!
Wow I have a lot of reading to do! Thank you everyone for your responses to my "easy pace" question! Especially @7lenny7 @Stoshew71 @lporter229 @MobyCarp and @WhatMeRunning . It seems like I am in fact going too fast on my easy days, so I'm going to work on slowing it down a bit from here on out. I've heard a lot about the Daniel's tables and took a quick look at it, but that's definitely something that will need more time in order to really understand. Also purchased 80/20 Running this morning, so I'll start reading that once it arrives (thank you Amazon Prime!).
Upcoming races:
2/20 - Mardi Gras Chaser (5K)
3/12 - Leprechaun Leap (5K)
3/20 - Excalibur 10 Miler
3/26 - Chicago Quarter Marathon
4/09 - Chi Town Half Marathon
5/28 - Soldier Field Run (10 miles)0 -
That should be my last treadmill run for a while. We got 50cm of snow in one day, broke records and so forth. They've done a great job cleaning it up already and the roads are run-able, but today there is a nasty windchill so I'll just stay warm inside until Saturday which should be fantastic.
@moyer566 Congrats on your two races and getting a PB!!
2/01 - x-train
2/02 - 4 miles that came nice and easy
2/03 - nada
2/04 - 3.4
2/05 - x-train
2/06 - 3.3 11'20 split
2/07 - total sloth day. I like sloths, I don't like sloth days.
2/08 - 4.4 was a great run
2/09 - x-train on the stationary bike. Now that is a torture device. Does it have its own nasty name?
2/10 - 4.3 snowy slippy miles
2/11 - x-train on the tortu- i mean stationary bike.
2/12 - 3.3 on the treadmill
2/13 - anyone else get a numb butt on the stationary bike?
2/14 - 3.4 treadmill
2/15 - indoor bike
2/16 - 3 on the treadmill
2/17 - 3. hours. shoveling.
2/18 - 3 miles treadmill.
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How do you guys figure out how many meters you're running if you're outside on the road? For your interval training that is.0
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How do you guys figure out how many meters you're running if you're outside on the road? For your interval training that is.
I never had to do it (I usually did 30 second strides). But if you have a Garmin, 1600 meters almost equates to 1 mile which would make .1 mile = ~160 meters. Then again, you can switch your Garmin into KM mode. 1 KM = 1000 meters (.1 KM = 100 meters).
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How do you guys figure out how many meters you're running if you're outside on the road? For your interval training that is.
Do you have a GPS watch? My Garmin has an intervals function that you can program and it will beep to alert you when you have completed each interval segment (based on time or distance). Otherwise, you can use a track at a local school or calculate the time it will take for each interval based on your pace to get an approximate idea.
Sometimes I prefer to do my intervals on the treadmill because it's convenient and having things broken up into small segments helps to eliminate the boredom factor.0 -
kristinegift wrote: »@MobyCarp As an Iowan I can't say if we do give deer to shelters/kitchens but we (and by we, I mean hunters and not me bc I don't go hunting) do use hunting season as pest control, or else we'd be overrun by deer!
@WhatMeRunning That's some consistent mileage there! Very nice! I've run 3 days/5 runs in a row this week and it's too much, lol. I love those two rest days I have in my schedule. I live for them!
I know Missouri has a program through the conservation department that allows trophy hunters to donate their deer to the food bank. My dad was a butcher and participated in the program (it's called "Share the Harvest"). Basically, the hunter brings his (or her) deer to a participating butcher, pays a discounted price for processing, the conservation department contributes to processing costs, and then the meat is given to a food bank. In the case of my dad's shop, the standard fee for just dressing and grinding all deer meat into burger was $55. For Share the Harvest, the hunter paid $25, Conservation department paid $25, and the other $5 was waived. Once we had a pickup load of ground meat in the freezer, we'd call up the local food bank and they'd come get it. Pretty awesome program that prevents literally tons of meat from going to waste each year!0 -
I use the Intervals workout feature in Endomondo. I think that feature is only available on Endomondo with a purchased subscription. It can do beeps and/or voice announcements as each interval distance is reached.How do you guys figure out how many meters you're running if you're outside on the road? For your interval training that is.0 -
How do you guys figure out how many meters you're running if you're outside on the road? For your interval training that is.
In the fall, Coach will mark some distances for cross country on the grass or on non-technical trails. On the roads, I live with the GPS watch and 800m = 0.5 mile, 400m = 0.25, 1000m = 0.62, and so on. It won't be precise like running on a track, but my body doesn't need that level of precision to get a training effect. Once it gets down to short intervals like 200m, I really need the track.
Mostly, though, my intervals on the roads are stated in miles. I'll likely run today indoors due to insufficient room on the shoulders to be comfortable, but if the roads were clear enough I'd do this one outside: 3 miles easy, 4 miles at MP, 2 miles easy, 4 miles at MP, 1 mile easy.0 -
ceciliaslater wrote: »kristinegift wrote: »@MobyCarp As an Iowan I can't say if we do give deer to shelters/kitchens but we (and by we, I mean hunters and not me bc I don't go hunting) do use hunting season as pest control, or else we'd be overrun by deer!
@WhatMeRunning That's some consistent mileage there! Very nice! I've run 3 days/5 runs in a row this week and it's too much, lol. I love those two rest days I have in my schedule. I live for them!
I know Missouri has a program through the conservation department that allows trophy hunters to donate their deer to the food bank. My dad was a butcher and participated in the program (it's called "Share the Harvest"). Basically, the hunter brings his (or her) deer to a participating butcher, pays a discounted price for processing, the conservation department contributes to processing costs, and then the meat is given to a food bank. In the case of my dad's shop, the standard fee for just dressing and grinding all deer meat into burger was $55. For Share the Harvest, the hunter paid $25, Conservation department paid $25, and the other $5 was waived. Once we had a pickup load of ground meat in the freezer, we'd call up the local food bank and they'd come get it. Pretty awesome program that prevents literally tons of meat from going to waste each year!
That's so awesome! I'll have to ask my hunting friends if they know about a similar program!0 -
Just over 2 miles tonight, getting there... I think I might actually beat my goal for this month.
Very cold here, although no snow (yet), it's just freezing when you stop, brrrrrrrrrrr.
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