The February 2016 Running Challenge
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02/02 8.00 mi
02/04 3.65 mi
02/07 6.43 mi
02/10 3.10 mi – Helping Homeless Animals Find “Rosier” Outcomes Virtual 5K
2/13 10.03 mi
2/16 3.00 mi
2/18 3.00 mi
TOTAL 37.21 mi
GOAL 50.00 mi
Upcoming Races:
02/21 - Disney Princess Half Marathon
04/02 - Philadelphia Hot Chocolate 15K
04/09 - Yuengling Light Lager Jogger 5K
04/16 – River Horse 6K
05/01 - Blue Cross Broad Street Run (10 miles)
09/18 - Rock 'n' Roll Philadelphia Half Marathon
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2/1-3 slow miles + lots of yoga
2/2-5.4 miles+ strength training
2/3-7 miles
2/4-rest day
2/5-3.6 miles hill sprints +strength training
2/6-6.3 miles
2/7-12.2 miles
2/8- 3.3 easy miles + yoga
2/9-4 miles speedwork on treadmill+yoga
2/10-7 miles
2/11-3.5(?) miles +yoga
2/12-strength training
2/13-12 miles
2/14-rest day
2/15-3.4 miles treadmill intervals
2/16-4.4 miles +yoga
2/17-7.5 mile Tempo run +strength training
2/18-5.1 miles +yoga
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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
2/19: Rest day - preparing for my 5K race tomorrow
Total: 83.91 miles
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 -
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@Shanaber: Good luck with your half Saturday!
@acriceroni: Good luck on tomorrow’s 5K!
Mo Feb 1: Iowa caucuses…no run
Tu Feb 2: 3.06 miles in the rain.
We Feb 3: REST DAY
Th Feb 4: 3.75 miles.
Fr Feb 5: REST DAY Ellipticals/weights
Sa Feb 6-Tu Feb 9: No run
We Feb 10: 2 miles
Feb 11-17: No run
Th Feb 18: 4 miles. 2 “slow” (12:00-12:30 pace), 2 “fast” (11:00-11:15)
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@ariceroni, kick butt on that 5k tomorrow!
We're having a heat wave here. I started my run in 37F temps. I'm sad to see the snow start melting, but I did enjoy not having to watch for ice on the road. I almost decided to wear shorts but there was a pretty stiff wind so I went with tights.
Kody & I made it 4.7 miles. I didn't want to push it too far as I ease back into running after my knee pain Sunday. I felt a slight twinge of pain on three separate occasions but nothing that made me stop. Oddly the swelling that I had since Sunday subsided just an hour before my run and hasn't come back. Going to try to for 8 miles tomorrow but will bail out early if I have to.
Having a forced rest does crazy things with your mind. Over the last three days I adjusted my target time on my marathon from 4 hrs to 5hr, I almost made an appointment to get my knee checked out, I had visions of finding out I can't run long distances any more and would have to settle for 10 to 15 miles per week, or worse, have to quit running. Seems like the signs of addiction perhaps?
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@MobyCarp.... Thanks for the advice,These are initial days for me and this forum is really helping me.Nowadays I use MFP only to check this forum
I Just tried with this app called "Track Runner" on Windows Phone. This is an awesome app it offers features like Interval training for free which is available only on paid version of Endomondo. Also it has nice way of displaying splits, elevation etc. love it... Only problem is it does not integrate with MFP
Date.................KM...................Total
2/7...................1.19.................1.19 (Run)
2/10..................1.85.................3.04 (Walk)
2/11..................1.88.................4.92 (Walk)
2/12..................8.8.................13.72 (Bird Count Exercise)
2/13..................4.20................17.92 (Walk)
2/15..................5.27................23.19 (Run)
2/17..................5.32................28.51 (Walk)
2/18..................2.28................30.79 (Walk)
2/19..................3.20................33.99 (Run)
First 5 K.................. 25th Feb
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To everyone racing this weekend, I hope you have a great time!
Rest day today, and it is 70 degrees outside today!! I'm not running though, no matter what. I know I need the rest because I'm running higher mileage and running more often. I think it is muscle memory or something. While I was beat down a little over a week ago at the end of my strength/speed focused portion of training, moving into this newest portion of training with a goal of running 5 to 6 days/week to build up a little extra mileage (and only 1 or 2 workout runs per week) I have found it quite easy and things are ramping up faster than I originally anticipated. I am happy to have that, but at the same time very cognizant of the possibility of overdoing it. I need to pay extra close attention to how I feel over the next few weeks.
I noticed in my current fall racing schedule that if I add just two out of state Saturday half marathons (11/5 in Jenks, OK and 11/19 in Cotter, AR) along with one I already planned to register for on 11/12 here locally, that I could do double half marathons 3 weekends in a row which would level me up in Half Fanatics to Earth moon level (6 in 16 days). I am super tempted to do this. The only thing is, I am signed up for my only full marathon on 10/15 which is just 3 weeks ahead of this series. While that is 3 weeks reverse taper time, and I KNOW I can train to do back to back half marathons rather easily, and confident I could train to do that 3 weekends in a row, I'm just not so sure about doing ALL that; a full, 3 weeks recovery/reverse taper, then 6 half marathons in 16 days.
Decisions, decisions, decisions...0 -
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2/1 - Rest day. Semi-planned.
2/2 - Snow Day
2/3 - 4 miles on treadmill
2/4 - 5.1 miles on treadmill (Trek class). Sore knee this morning...hoping it is from shoveling and not running related. Didn't get worse when I ran, so I am going to cautiously push through.
2/5 - 4 miles on treadmill
2/6 - Life day...too busy to squeeze in a run :-(
2/7 - 5.4 windy miles, but warm for Feb.
2/8 - Another life day. Wife's mother in hospital not well, so she is out of town...gotta get kids to school, etc.
2/9 - 4 miles on treadmill. Convinced all three kids to go to the Y with me after dinner.
2/10 - 2/14 - Nothing.
2/15 - Again, 0.
2/16 - 4 miles on treadmill, hotter than blazes in the gym!
2/17 - Another life day.
2/18 - 4.1 wet, squishy, windy, springy miles...it was fun!
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WhatMeRunning wrote: »To everyone racing this weekend, I hope you have a great time!
Rest day today, and it is 70 degrees outside today!! I'm not running though, no matter what. I know I need the rest because I'm running higher mileage and running more often. I think it is muscle memory or something. While I was beat down a little over a week ago at the end of my strength/speed focused portion of training, moving into this newest portion of training with a goal of running 5 to 6 days/week to build up a little extra mileage (and only 1 or 2 workout runs per week) I have found it quite easy and things are ramping up faster than I originally anticipated. I am happy to have that, but at the same time very cognizant of the possibility of overdoing it. I need to pay extra close attention to how I feel over the next few weeks.
I noticed in my current fall racing schedule that if I add just two out of state Saturday half marathons (11/5 in Jenks, OK and 11/19 in Cotter, AR) along with one I already planned to register for on 11/12 here locally, that I could do double half marathons 3 weekends in a row which would level me up in Half Fanatics to Earth moon level (6 in 16 days). I am super tempted to do this. The only thing is, I am signed up for my only full marathon on 10/15 which is just 3 weeks ahead of this series. While that is 3 weeks reverse taper time, and I KNOW I can train to do back to back half marathons rather easily, and confident I could train to do that 3 weekends in a row, I'm just not so sure about doing ALL that; a full, 3 weeks recovery/reverse taper, then 6 half marathons in 16 days.
Decisions, decisions, decisions...
Hey Jenks is about 4 hours from us. They have that awesome aquarium, (I'm a kid, and I've never been). Which race is it? I may put that on our (my) schedule.
As far as the race schedule, too rich for my blood
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Thanks for the insight into how you all time your intervals differently. I can't imagine having to check my watch but if it were to beep at me that might work. However, the low tech method of marks on the shoulder of the road would work great for me! I'll surreptitiously do chalk markings or something lol.
However, I'm still base building, getting stronger. At which point do you consider you have built up a good enough base? Race wise I would like to be able to run HM's . For my future running self I would like to run about 40k a week, running 4 times weekly.0 -
_nikkiwolf_ wrote: »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
I actually recently heard it this way. Lactate Threshold is like the speed limit on the highway. You can go faster, but eventualy you will get pulled over by a cop. The faster and/or further you go, the better your chances are in getting pulled over.
To me, VO2max is like the RPM needle in your car. There's an area where it's red. You go into this area and you risk breaking a rod. Now you have to go way faster than the speed limit to hit that. And it doesn't take too much once you are in the red to break that rod. The speed you go where you just start to get in the red is your vVO2max. You can go a lil faster but not much and that only almost guarentees you breaking that rod.
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WhatMeRunning wrote: »To everyone racing this weekend, I hope you have a great time!
Rest day today, and it is 70 degrees outside today!! I'm not running though, no matter what. I know I need the rest because I'm running higher mileage and running more often. I think it is muscle memory or something. While I was beat down a little over a week ago at the end of my strength/speed focused portion of training, moving into this newest portion of training with a goal of running 5 to 6 days/week to build up a little extra mileage (and only 1 or 2 workout runs per week) I have found it quite easy and things are ramping up faster than I originally anticipated. I am happy to have that, but at the same time very cognizant of the possibility of overdoing it. I need to pay extra close attention to how I feel over the next few weeks.
I noticed in my current fall racing schedule that if I add just two out of state Saturday half marathons (11/5 in Jenks, OK and 11/19 in Cotter, AR) along with one I already planned to register for on 11/12 here locally, that I could do double half marathons 3 weekends in a row which would level me up in Half Fanatics to Earth moon level (6 in 16 days). I am super tempted to do this. The only thing is, I am signed up for my only full marathon on 10/15 which is just 3 weeks ahead of this series. While that is 3 weeks reverse taper time, and I KNOW I can train to do back to back half marathons rather easily, and confident I could train to do that 3 weekends in a row, I'm just not so sure about doing ALL that; a full, 3 weeks recovery/reverse taper, then 6 half marathons in 16 days.
Decisions, decisions, decisions...
I ran the Jenks Half last year. Absolutely loved it. A pretty flat, easy course (save some potholes to watch out for on one of the less-traveled roads you run), very small number of entrants (like 300 or so??). Thinking I will probably run it again this year. Don't skip that one!! We can be race buddies. Maybe @Elise4270 would join, too. She's pretty close by!
ETA: Didn't read through all the replies before posting. Looks like Elise is already interested! Yay! Also, I'm a Half Fanatic, too. Joined with my Jenks Half and Route 66 Half in November last year!0 -
WhatMeRunning wrote: »To everyone racing this weekend, I hope you have a great time!
Rest day today, and it is 70 degrees outside today!! I'm not running though, no matter what. I know I need the rest because I'm running higher mileage and running more often. I think it is muscle memory or something. While I was beat down a little over a week ago at the end of my strength/speed focused portion of training, moving into this newest portion of training with a goal of running 5 to 6 days/week to build up a little extra mileage (and only 1 or 2 workout runs per week) I have found it quite easy and things are ramping up faster than I originally anticipated. I am happy to have that, but at the same time very cognizant of the possibility of overdoing it. I need to pay extra close attention to how I feel over the next few weeks.
I noticed in my current fall racing schedule that if I add just two out of state Saturday half marathons (11/5 in Jenks, OK and 11/19 in Cotter, AR) along with one I already planned to register for on 11/12 here locally, that I could do double half marathons 3 weekends in a row which would level me up in Half Fanatics to Earth moon level (6 in 16 days). I am super tempted to do this. The only thing is, I am signed up for my only full marathon on 10/15 which is just 3 weeks ahead of this series. While that is 3 weeks reverse taper time, and I KNOW I can train to do back to back half marathons rather easily, and confident I could train to do that 3 weekends in a row, I'm just not so sure about doing ALL that; a full, 3 weeks recovery/reverse taper, then 6 half marathons in 16 days.
Decisions, decisions, decisions...
Hey Jenks is about 4 hours from us. They have that awesome aquarium, (I'm a kid, and I've never been). Which race is it? I may put that on our (my) schedule.
As far as the race schedule, too rich for my blood
Haha I didn't read @WhatMeRunning 's post and I saw Jenks and acquarium and thought, hey that was 10 minutes from my old house in NJ. But off course you were not talking about Jenkinson's Boardwalk & Acquarium in Pt. Pleasant, NJ. (aka Jenk's) but Jenks, OK. hahahaha
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It's just simply called the Jenks Half Marathon. Looks like it starts/ends at the Jenks high school track, with a loop around the airport. I'm not sure how big it is, it said it was the 37th year for it, but the course map on the website was hand drawn. Since it looks smack in the center of Tulsa practically I'm guessing it could get a big crowd.WhatMeRunning wrote: »To everyone racing this weekend, I hope you have a great time!
Rest day today, and it is 70 degrees outside today!! I'm not running though, no matter what. I know I need the rest because I'm running higher mileage and running more often. I think it is muscle memory or something. While I was beat down a little over a week ago at the end of my strength/speed focused portion of training, moving into this newest portion of training with a goal of running 5 to 6 days/week to build up a little extra mileage (and only 1 or 2 workout runs per week) I have found it quite easy and things are ramping up faster than I originally anticipated. I am happy to have that, but at the same time very cognizant of the possibility of overdoing it. I need to pay extra close attention to how I feel over the next few weeks.
I noticed in my current fall racing schedule that if I add just two out of state Saturday half marathons (11/5 in Jenks, OK and 11/19 in Cotter, AR) along with one I already planned to register for on 11/12 here locally, that I could do double half marathons 3 weekends in a row which would level me up in Half Fanatics to Earth moon level (6 in 16 days). I am super tempted to do this. The only thing is, I am signed up for my only full marathon on 10/15 which is just 3 weeks ahead of this series. While that is 3 weeks reverse taper time, and I KNOW I can train to do back to back half marathons rather easily, and confident I could train to do that 3 weekends in a row, I'm just not so sure about doing ALL that; a full, 3 weeks recovery/reverse taper, then 6 half marathons in 16 days.
Decisions, decisions, decisions...
Hey Jenks is about 4 hours from us. They have that awesome aquarium, (I'm a kid, and I've never been). Which race is it? I may put that on our (my) schedule.
As far as the race schedule, too rich for my blood0 -
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
2/19 6.2 miles - 147.45
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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Ok, as if I wasn't pretty much certain I would rather do the 6 halfs in 16 days than race a full getting that review plus knowing I can meet some of the other MFP fanatics pretty much seals it. So other than signing up for these other halfs, I now have to decide if I just run the full marathon still (at easy pace) or bump it down to their half marathon event. I'm leaning towards limiting it to the half, but have plenty of time still to train and decide.ceciliaslater wrote: »WhatMeRunning wrote: »To everyone racing this weekend, I hope you have a great time!
Rest day today, and it is 70 degrees outside today!! I'm not running though, no matter what. I know I need the rest because I'm running higher mileage and running more often. I think it is muscle memory or something. While I was beat down a little over a week ago at the end of my strength/speed focused portion of training, moving into this newest portion of training with a goal of running 5 to 6 days/week to build up a little extra mileage (and only 1 or 2 workout runs per week) I have found it quite easy and things are ramping up faster than I originally anticipated. I am happy to have that, but at the same time very cognizant of the possibility of overdoing it. I need to pay extra close attention to how I feel over the next few weeks.
I noticed in my current fall racing schedule that if I add just two out of state Saturday half marathons (11/5 in Jenks, OK and 11/19 in Cotter, AR) along with one I already planned to register for on 11/12 here locally, that I could do double half marathons 3 weekends in a row which would level me up in Half Fanatics to Earth moon level (6 in 16 days). I am super tempted to do this. The only thing is, I am signed up for my only full marathon on 10/15 which is just 3 weeks ahead of this series. While that is 3 weeks reverse taper time, and I KNOW I can train to do back to back half marathons rather easily, and confident I could train to do that 3 weekends in a row, I'm just not so sure about doing ALL that; a full, 3 weeks recovery/reverse taper, then 6 half marathons in 16 days.
Decisions, decisions, decisions...
I ran the Jenks Half last year. Absolutely loved it. A pretty flat, easy course (save some potholes to watch out for on one of the less-traveled roads you run), very small number of entrants (like 300 or so??). Thinking I will probably run it again this year. Don't skip that one!! We can be race buddies. Maybe @Elise4270 would join, too. She's pretty close by!
ETA: Didn't read through all the replies before posting. Looks like Elise is already interested! Yay! Also, I'm a Half Fanatic, too. Joined with my Jenks Half and Route 66 Half in November last year!0 -
Having a forced rest does crazy things with your mind. Over the last three days I adjusted my target time on my marathon from 4 hrs to 5hr, I almost made an appointment to get my knee checked out, I had visions of finding out I can't run long distances any more and would have to settle for 10 to 15 miles per week, or worse, have to quit running. Seems like the signs of addiction perhaps?
@7lenny7 I know that exact feeling. I had to take 10 days off mid January to recover from a cuboidal stress reaction. I think I cycled through all 5 stages of grief over the course of a few days. Contemplated running anyways because maybe running while in pain was still preferable to not running, questioned my merit as a "true runner", and drove everyone around me absolutely insane. It's like the taper blues, but 100x worse because at least tapering has a definite end! The worst part though is that the exercise bikes at my gym face the treadmills, so I was constantly staring enviously at everyone running. I might have even salivated a bit haha. Glad to hear you're back to running though!0 -
Half Fanatic #11352 -- I got my Jupitor moon for doing: Knoxville Half (March 29, 2015); Oak Barrel Half (April 4, 2015); Bridge Street Half (April 12, 2015); and Georgia Peach Jam Half (April 18, 2015)0
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