The February 2016 Running Challenge
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Hope all of you are doing great.
So sorry again, it seems I will have time for quick checkins only this month
things are hectic—in a good way, but working lots of hours nevertheless!
And, it looks like my goal for this month will have to be shrunk! We'll see.
2/1 6.11
2/3 7.02 — good, slow run, snow, water, real slushy. not fun for the feet!
2/4 3.67 — easy short run at 10’20” per mile.
2/6 5.32
2/14 3.61
2/18 3 — first day training for HM
Total: 22.12/80
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1---6.10
2---rest
3---6.25
4---6.26
5---not enough rest day
6---15K
7-9--busted knee.
10-- 6.30
11---rest
12---7.05
13---rest dumb knee
14---7.39 (4.41) behind
15---rest dumb knee
16--- 4.60
17---5.73 run/walk
18---7.73 Sulphur park- slow slow miles
66.85/Goal 110+ miles
Upcoming races:
03/19/16 Rock N Roll 5K Dallas
03/20/16 Rock N Roll Half Dallas
04/24/16 OKC Memorial undecided distance
Run the year 2016 166.89/20160 -
ceciliaslater wrote: »kristinegift wrote: »
I just about threw in the towel after the geese though. I loathe geese. I am convinced they all want to bite me (an unfounded assumption, I know). Glad I stuck it out. The last couple miles were great and it ended up being a good run overall, even if I spent at least 6 miles thinking I may pee myself at any moment
NOT UNFOUNDED!!! I have owned two geese (both ganders of different breeds), and both were total a holes. Wild geese are more leery of coming at you, but if a male perceives a threat to a female, they will attack. Also, their beaks and tongues are serrated. And they will grab onto your leg and beat you with the sharp points of the joint in their wings. Pretty terrifying. And painful. But probably won't happen to you.
Self protection: either kick it under the breast bone (like lift it with your foot and force it away from you as hard as you can, don't swing back and kick it like a football) or grab it by the neck and spin it 180 degrees to make it face away from you. Neither option will hurt the goose, and it will probably take a couple times, but it will eventually run away honking in hatred of being bested.
I lose track of conversation for a little and we're talking about angry, attacking geese? I had two of them growing up.. We had hens, ducks, roosters, the works... Those 2 geese killed just about everything else in the aviary! Monsters!!0 -
So how do I get one of those cool T-Shirts?
Leap year, one more day to run, so I'll up the ante
February
In it for 60
Valentines Relay Race this month (whoo hoo)
- 01 - 5.3mi SuperBowl run around the Embarccadero Festivities
- 03 - 12.6mi
- 09 - 6.2mi Commute run to work
- 14 - 3.2 *prelogged: Valentines Couples Relay
- 29 -
Year Totals - 2016 (Goal:600miles)
now with the season over I can concentrate or soccer running[/quote]0 -
I must have deleted my post, (I sometimes hit the go blue button instead of the post reply blue button.) If it's a repeat I apologize! Your geese stories reminded me of the owl attacks that started happening here in Salem Oregon a year and a half ago. Actually made national news and late night television. Ha! Smh! Bush park sits across from the hospital so many of the staff run there early in the mornings. First one attacked happened to be a surgeon. With bushy curly hair, his best friend works in the Audubon or something so he said the owl was after nesting materials. The owl got a name Owl Cappone, I believe thanks to the woman (Idk her) from late night tv. T-shirts were made with the new owl attack warning signs. Added a bit of excitement to our usually rather boring city.0
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So how do I get one of those cool T-Shirts?oops..updated my ticker but failed to update my mileage bullets..sorry to clog the post..
Leap year, one more day to run, so I'll up the ante
February
In it for 60
Valentines Relay Race this month (whoo hoo)- 01 - 5.3mi SuperBowl run around the Embarccadero Festivities
- 03 - 12.6mi
- 09 - 6.2mi Commute run to work
- 14 - 1.5 Speed work, Fahrtleks, Suicides, Stairs..Oh My!
- 18 - 7.9mi Commute to work
- 29 -3.2 *prelogged: Valentines Couples Relay
Year Totals - 2016 (Goal:600miles)
now with the season over I can concentrate or soccer running[/quote][/quote]
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I do nearly all of my intervals time-based. E.g. if I want to run the fast sections with a pace of 5:30 min/km, that's 132 seconds for 400m (330 seconds/4). So I speed up, start glancing at my wrist when I feel I can't go any more, and the first time I realise I've been going fast for more than two minutes, I slow down. Could be after 380m, could be after 420m... but since I'm definetly not running at a professional level, that's good enough for me.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.
My watch can actually do fancy distance-based intervals, but I only used that once when it was new. I didn't like having to figure out how much warm up phaseI would have to enter so that the first inverval would start in a "good spot", i.e. not right at a traffic light or a really muddy bit of trail. If I just start look at the watch when I start, I can time it such that I do the interval on a well-lit, uncrowded bit of road.
@kristinegift Enjoy your well-earned rest day! :-)
@Becky_44 Owl waning signs sound cool
I've already seen deer warning sings on vacation once, I had to take a photo because they were so funny:
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Thank's for all replys on VO2Max!
@WhatMeRunning That the number will change with increasing fitness is a really good point! So you'd probably have to repeat the test, if you wanted to check how much you progressed and how to adapt your speed work.
That free test I was thinking about is actually about determining the vVO2max (with an extra 'v' in the beginning). I did a bit of reading on it myself today: it's apparently the minimum velocity at which you hit your VO2max - in the advertisement for that workshop they claim that's better than VO2max alone, because it somehow factors in your running economy in addition to aerobic capacity.
I'm just going to share what I found, in case somebody else is interested - if not, feel free to roll your eyes and ignore the following wall of text ;-P
Mostly, the test seems to be done in the same way for both - you run on a treadmill, breath through a tube so that your oxygen consumption can be measured. Only that in VO2max tests, the standards seems to be to increase the gradient until the runner gives up, and the highest measured oxygen consumption is your VO2max.
In the vVO2max test, you increase the 'mill speed rather than the incline, and watch at what velocity the oxygen intake reaches a plateau.
So it's not quite the maximum speed you could go - you can go a it faster, but not for long, while vVO2max is a speed runners can maintain for an average of 6 minutes (with ~25% variation - actually, if you end up below or above the 6 minutes is also correlated with your lactate treshold).
At higher speed, the oxygen dept increases faster, so you can't maintain the speed very long - like at 120% of vVO2max you might only be able to keep it up for 2 minutes, but need as long to recover as for 100% of vVO2max.
Apparently that's why there are some training methods based on determining the minimum VO2max velocity - because at that speed, you can put the most time at VO2max in a workout before exhaustion.
Here are one link and the other to the two papers I found most interesting on this topic. Though I have to admit I partly skipped sections, it's late and I should have gone to bed two hours ago
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@_nikkiwolf_ Hahaha! Halarious!
Here's one of the links to an article about the owl. http://www.huffingtonpost.com/2015/02/13/owl-attacks-owlcapone-oregon-name_n_6677410.html
I forgot that the surgeon actually got attacked twice. Not sure I would go back a second time if the attack felt as though I was having a stroke or aneurysm. Rachel Maddow is the woman's name from late night tv who made fun of us and suggested the sign which is posted in this link. Not as comical as your sign though. (Sorry I don't know how to add photos here.)0 -
2/1: 6 miles with Joe to Go crew
2/2: 5 miles
2/3: 7.5 miles
2/4: 8.2 miles (am), 6 miles (pm) with the Thursday crew
2/5: Rest day (hallelujah!)
2/6: 9.5 miles with the Saturday crew
2/7: 18 miles LR
2/8: 6.1 miles with Joe to Go crew
2/9: Rest day
2/10: 7 miles speedwork (am), 10 miles (pm)
2/11: 6 miles (am), 6 miles (pm) with the Thursday crew
2/12: Rest day!
2/13: 14 miles with Saturday crew
2/14: 7 miles
2/15: Rest/lazy day
2/16: 5 miles
2/17: 5 miles (am), 12 miles (pm)
2/18: 8 miles (am), 6 miles (pm) with the Thursday crew
OH MY GOD, I AM FINALLY "DONE." Day off tomorrow and then running regular, normal people miles this weekend. The last two days have been a slog, between not sleeping well because of this itchy allergic reaction on my arm and just running lots and lots of miles. I readjusted some things for next week so that I finally get an "off" week; my last 4 weeks have been 56, 60, 57 and 60 miles... so I really need a break. I'm cutting down next week's midweek long run, taking out one of the two-a-day runs, and hitting 50 miles instead of 60. Hopefully then I'll be feeling 100% (or at least, like, 90%) for my 20 miler on the 28th. I'm not sure how I managed not to plan out a cutback week in the month of February, but oh boy, do I need it!
Upcoming races:
4/3: Caesar Rodney Half Marathon
5/1: New Jersey Marathon0 -
February goal 80 miles
2/1 3.8
2/2 4.17
2/3 bad life day
2/4 4.00
2/5 3.82
2/6 preparing a Superbowl Luau
2/7 hosting a Superbowl Luau
2/8 sick
2/9 4.02
2/10 10.00
2/11 rest
2/12 snorkel 3 hours
2/13 3.25
2/14 3.52
2/15 3.34
2/16 rest
2/17 6.48
2/18 3.12
Total 49.52
@Orphia Thanks, and LOL: I couldn't decide whether to do the long 11 miles on the flat, or the 7ish that is very hilly and much more challenging. The flat route needed me to drive down to the bayfront to run along the shoreline. The flat started and stopped at work's parking lot. Decided to do the long flat, went out to my car to drive to the start.....and battery was dead. Short, hilly it was! (DH came later and rescued me....)
Upcoming races:
3/20 Big Island International 1/2 marathon
6/26 SHEPower Virtual 1/2 marathon
11/13 Las Vegas Rock n Roll 1/2 marathon
Ticker is my goal for 2016 and accumulation to date:
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01-Feb: 8.61 miles
02-Feb: 4.26 miles
03-Feb: 3.11 miles
04-Feb: 4.32 miles
05-Feb: 4.75 miles
06-Feb: 9.28 miles
07-Feb: <Life Day>
08-Feb: 4.78 miles
09-Feb: 7.48 miles
10-Feb: 3.47 miles
11-Feb: 0.00 miles plus 2.12 miles (walk)
12-Feb: 4.69 miles
13-Feb: 7.62 miles
14-Feb: <Life Day>
15-Feb: 6.74 miles
16-Feb: 7.52 miles
17-Feb: 3.29 miles
18-Feb: 8.80 miles
19-Feb:
20-Feb:
21-Feb: <Life Day>
22-Feb:
23-Feb:
24-Feb: <Surgery>
25-Feb: <Recuperation>
26-Feb: <Recuperation>
27-Feb: <Recuperation>
28-Feb: <Life Day>
29-Feb: <Maybe a little walky-poo?>
Getting a little better at slow running. 6 of my last 8 runs have been 11:00/mile or slower, and the other 2 were 10:30/mile, but I was feeling really good those days, and still kept a more steady pace than I used to, so I think I'm making some progress.
Upcoming Races:
19-Mar: Cherry Blossom 10K, Macon, GA
02-Apr: Run 2 End Alzheimer's 10.5K, Bonaire, GA
16-Apr: Running for Ronald 10K or 15K, Macon, GA
04-Jul: Peachtree Road Race 10K, Atlanta, GA0 -
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.
Thanks heaps, @WhatMeRunning0 -
2/6 Sat 1.57 miles
2/7 Sun rest day
2/8 Mon 2 miles
2/9 Tue 2 miles pace 13:03
2/10 Wed rest day
2/11 Thurs 2 miles pace 13:00
2/12-2/14 too many rest days
2/15 Mon 2.25 miles pace 12.74
2/16 Tue 3.25 miles Long Run pace 13:30
2/17 Wed rest day
2/18 Thurs 2.25 miles pace 13:35
15.32 down, 4.68 to go
Today's run was hard for some reason. Maybe because of sleep deprivation. But Sherman made it to 100 paces without breaking his perfect heel! Maybe there is hope for sane leash walking after all, lol.0 -
Got my shirt!
Celebrated by getting my slacker butt out there to "christen" it. Plan called for 1 mile @ 12:00-12:30 pace, 2 miles at 11:00-11:15, back down to 12:00-12:30. It felt like it would kill me but I got in my 4 but my pacing wasn't very good. 1st split was about deadon @12:19. 2nd mile came in too fast @10:56. 3rd mile too slow @11:40 something and around 12:40 last mile. I think for interval days I need to have RunKeeper give me my current pace instead of average pace and offer it every two-tenths of a mile instead of every half mile.0 -
Supposed to be in the 50's tomorrow but with wind gusts to match the temps. Might take the day off from running and go 50 miles with the wind at my back and then hop on the train to get home.
2-1: 3 miles (and 27 on bike)
2-2: rest
2-3: 6.6 miles
2-4: 2.5 miles (and 30 minutes of core work)
2-5: 4 miles
2-6: rest
2-7: rest
2-8: 5 miles
2-9: rest
2-10: rest
2-11: 4 miles
2-12: 5 miles
2-13: 4 miles
2-14: 2.5 miles
2-15: blah
2-16: more blah
2-17: 5 miles
2-18: 4 miles
45.6 of 700 -
Quick mileage update. Got a rain run in today (yay)!! It was lovely. Ready for my race on Saturday, should be fun and the weather and temps should be wonderful. Since it is my last race for a while I am going to just enjoy it!
It has been a busy, stressful week at work and the next few days/week are not looking much better. I need my runs and I miss getting caught up with all of you. I am hoping I can spend a little time over the weekend catching up with everyone!
Date..........Miles.........Total
02/01.......4.15..........4.15 - Treadmill run at the hotel
02/02.......0.00..........4.15
02/03.......3.55..........7.70 - Treadmill run at the hotel
02/04.......0.00..........7.70
02/05.......4.12........11.82 - Yay for running outdoors!
02/06.......0.00........11.82
02/07.....13.20........25.02 - Surf City HM
02/08.......4.50........29.52 - Agility
02/09.......6.10........35.62 - +Strength Training
02/10.......0.00........35.62
02/11.......4.32........39.94 - +Strength Training
02/12.......0.00........39.94
02/13.......7.22........47.16
02/14.......2.00........49.16 - Dog Beach Valentine run
02/15.......0.00........49.16 - Agility
02/16.......5.18........54.34 - +Strength Training
02/17.......0.00........54.34
02/18.......5.34........59.68 - +Strength Training
02/19.......0.00........59.68
These are my upcoming races, let me know if you are going to be running too:
02/20/16 - Special Edition Divas Half, Temecula, CA0 -
2/2 5 miles
2/8 6.6 miles - Nice and windy out there, felt like I was running on the spot at times, then I did my shoes up too tight toes have cramped on one side and the outside edge of the foot feels sore on the other, bit better this morning currently sitting at work with a massage ball under my feet.
2/15 3.4 miles
2/18 6.9 miles - Fast run last night felt really good fastest 5k and 10k that I've done so far, not sure I'll make the 60 miles but I'll give it a good go.
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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.
19-planned rest day. may do some body weight work later tonight
totally not making my goal but I think i needed a rest. i was literally falling asleep at my desk this week
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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